{"version":"1.0.0","segments":[{"startTime":27.059,"endTime":28.289,"body":"What's up guys, happy Tuesday."},{"startTime":28.289,"endTime":31.589,"body":"Welcome back to another episode of Eat,"},{"startTime":28.289,"endTime":31.589,"body":"Train, Prosper."},{"startTime":31.589,"endTime":39.169,"body":"Today is our February 2024 Instagram Q \u0026A,"},{"startTime":31.589,"endTime":39.169,"body":"which is a staple episode structure for"},{"startTime":39.169,"endTime":40.429,"body":"Brian and myself."},{"startTime":40.429,"endTime":44.132000000000005,"body":"Before we dive in, Brian, kick us off with"},{"startTime":40.429,"endTime":44.132000000000005,"body":"some updates, please."},{"startTime":44.857,"endTime":50.297,"body":"Yeah, I really only have one update today"},{"startTime":44.857,"endTime":50.297,"body":"and it's regarding just kind of a weird"},{"startTime":50.297,"endTime":53.257000000000005,"body":"week of health for me."},{"startTime":53.977000000000004,"endTime":60.137,"body":"So last Tuesday was ETP and everything was"},{"startTime":53.977000000000004,"endTime":60.137,"body":"fine."},{"startTime":60.137,"endTime":65.17699999999999,"body":"And then I just didn't feel super"},{"startTime":60.137,"endTime":65.17699999999999,"body":"motivated to train on Wednesday for quad"},{"startTime":65.17699999999999,"endTime":65.87700000000001,"body":"day."},{"startTime":65.87700000000001,"endTime":68.977,"body":"So I pushed it off to Thursday."},{"startTime":69.337,"endTime":73.977,"body":"But unfortunately that night before"},{"startTime":69.337,"endTime":73.977,"body":"Thursday, I slept really poorly."},{"startTime":73.977,"endTime":76.64699999999999,"body":"My daughter came downstairs twice and woke"},{"startTime":73.977,"endTime":76.64699999999999,"body":"us up."},{"startTime":76.64699999999999,"endTime":82.487,"body":"I had two and a half hours of awake time"},{"startTime":76.64699999999999,"endTime":82.487,"body":"in, you know, nine hours of time in bed or"},{"startTime":82.487,"endTime":83.637,"body":"something like that."},{"startTime":83.637,"endTime":89.447,"body":"And so I just felt off going into the quad"},{"startTime":83.637,"endTime":89.447,"body":"session that ended up being on Thursday, I"},{"startTime":89.447,"endTime":90.337,"body":"guess."},{"startTime":90.637,"endTime":93.437,"body":"And I pushed through."},{"startTime":93.437,"endTime":97.987,"body":"I wanted to kind of see if mentally I"},{"startTime":93.437,"endTime":97.987,"body":"could get through because I had to tie a"},{"startTime":97.987,"endTime":98.809,"body":"PR."},{"startTime":98.809,"endTime":100.439,"body":"for myself on my hack press."},{"startTime":100.439,"endTime":103.549,"body":"It was a 5 .50 for six with a pause at the"},{"startTime":100.439,"endTime":103.549,"body":"bottom."},{"startTime":103.549,"endTime":105.869,"body":"And I really had my mindset to tie this."},{"startTime":105.869,"endTime":109.249,"body":"So I did, I went in, I tied my all time PR"},{"startTime":105.869,"endTime":109.249,"body":"on it."},{"startTime":109.249,"endTime":113.879,"body":"And then some dude hit me up on Instagram"},{"startTime":109.249,"endTime":113.879,"body":"afterwards and was like, do you ever find"},{"startTime":113.879,"endTime":121.229,"body":"that you pay a price for pushing too hard"},{"startTime":113.879,"endTime":121.229,"body":"after poor sleep or under recovery?"},{"startTime":121.229,"endTime":123.249,"body":"And I was like, you know, that's an"},{"startTime":121.229,"endTime":123.249,"body":"interesting point."},{"startTime":123.249,"endTime":125.669,"body":"Let's see how that plays out."},{"startTime":125.669,"endTime":128.50900000000001,"body":"Because sometimes I do, sometimes I don't"},{"startTime":125.669,"endTime":128.50900000000001,"body":"type thing."},{"startTime":128.825,"endTime":134.685,"body":"Well, in this case, I'm still not sure"},{"startTime":128.825,"endTime":134.685,"body":"whether it was because I'm paying a price"},{"startTime":134.685,"endTime":139.285,"body":"for that hack set or if I was fighting"},{"startTime":134.685,"endTime":139.285,"body":"some sort of sickness or something like"},{"startTime":139.285,"endTime":139.825,"body":"that."},{"startTime":139.825,"endTime":145.885,"body":"But literally, as of that day and through"},{"startTime":139.825,"endTime":145.885,"body":"the next five days, my heart rate has been"},{"startTime":145.885,"endTime":151.255,"body":"artificially elevated way higher than I"},{"startTime":145.885,"endTime":151.255,"body":"would have even expected for pushing one"},{"startTime":151.255,"endTime":153.485,"body":"hack squat set too hard."},{"startTime":153.485,"endTime":158.515,"body":"So usually where my heart rate in the"},{"startTime":153.485,"endTime":158.515,"body":"morning sits in the low to mid 40s."},{"startTime":158.553,"endTime":166.093,"body":"Um, it was between 54 and 62 every day"},{"startTime":158.553,"endTime":166.093,"body":"since that hack squat set."},{"startTime":166.093,"endTime":167.723,"body":"And I didn't feel good either."},{"startTime":167.723,"endTime":169.623,"body":"Like I had headaches, I had sore throats."},{"startTime":169.623,"endTime":171.223,"body":"I just kind of felt off."},{"startTime":171.223,"endTime":174.073,"body":"I had no, no gumption to go train."},{"startTime":174.073,"endTime":176.853,"body":"I was just kind of going through the"},{"startTime":174.073,"endTime":176.853,"body":"motions type thing."},{"startTime":176.853,"endTime":181.913,"body":"Um, and that persisted, like I said, for"},{"startTime":176.853,"endTime":181.913,"body":"five days."},{"startTime":181.913,"endTime":186.473,"body":"And I started to doubt whether it was"},{"startTime":181.913,"endTime":186.473,"body":"specifically from the hack squat set, or"},{"startTime":186.473,"endTime":188.761,"body":"like I said, if maybe I was fighting"},{"startTime":186.473,"endTime":188.761,"body":"something."},{"startTime":188.953,"endTime":193.513,"body":"Um, yesterday after not training hard for"},{"startTime":188.953,"endTime":193.513,"body":"a few days, I was like, you know what?"},{"startTime":193.513,"endTime":194.623,"body":"I haven't trained for a few days."},{"startTime":194.623,"endTime":195.783,"body":"My heart rate is still elevated."},{"startTime":195.783,"endTime":197.243,"body":"I'm going to do a normal training day."},{"startTime":197.243,"endTime":198.043,"body":"I did chest."},{"startTime":198.043,"endTime":201.943,"body":"I went for an hour long zone two bike ride"},{"startTime":198.043,"endTime":201.943,"body":"after the zone two bike ride."},{"startTime":201.943,"endTime":203.163,"body":"I was super messed up."},{"startTime":203.163,"endTime":206.943,"body":"Like my heart rate was 90 for like hours"},{"startTime":203.163,"endTime":206.943,"body":"after the bike ride."},{"startTime":206.943,"endTime":211.873,"body":"I was laying there in bed at 8pm watching"},{"startTime":206.943,"endTime":211.873,"body":"TV and my heart rate is still like 88."},{"startTime":211.873,"endTime":215.163,"body":"And I'm like, what in the fuck is going on"},{"startTime":211.873,"endTime":215.163,"body":"with me right now?"},{"startTime":215.163,"endTime":217.317,"body":"I was like, do I need to take a week off?"},{"startTime":218.073,"endTime":221.723,"body":"So anyway, I went to bed kind of"},{"startTime":218.073,"endTime":221.723,"body":"demoralized last night, woke up this"},{"startTime":221.723,"endTime":227.073,"body":"morning and looked at my, my stats, just"},{"startTime":221.723,"endTime":227.073,"body":"something I can't help but do."},{"startTime":227.073,"endTime":230.193,"body":"And it said my heart rate got down into"},{"startTime":227.073,"endTime":230.193,"body":"the low forties overnight."},{"startTime":230.193,"endTime":234.033,"body":"And I was like, wow, that is very"},{"startTime":230.193,"endTime":234.033,"body":"interesting since it hadn't gotten down"},{"startTime":234.033,"endTime":237.313,"body":"below the low mid fifties for five"},{"startTime":234.033,"endTime":237.313,"body":"straight days."},{"startTime":237.313,"endTime":240.103,"body":"And then I'm sitting there doing my like"},{"startTime":237.313,"endTime":240.103,"body":"HRV in the morning."},{"startTime":240.103,"endTime":241.833,"body":"It calculates my heart rate while I'm"},{"startTime":240.103,"endTime":241.833,"body":"doing it."},{"startTime":241.833,"endTime":247.481,"body":"My heart rate hit 42 this morning and my"},{"startTime":241.833,"endTime":247.481,"body":"HRV was"},{"startTime":247.481,"endTime":250.661,"body":"100 points higher than it was the last"},{"startTime":247.481,"endTime":250.661,"body":"five days."},{"startTime":250.661,"endTime":257.651,"body":"So it seems like whatever happened, my"},{"startTime":250.661,"endTime":257.651,"body":"inclination now is to believe that I was"},{"startTime":257.651,"endTime":260.121,"body":"fighting something, some sort of minor"},{"startTime":257.651,"endTime":260.121,"body":"sickness."},{"startTime":260.121,"endTime":264.051,"body":"And I don't think it was from the hack"},{"startTime":260.121,"endTime":264.051,"body":"squat set, but it was just this"},{"startTime":264.051,"endTime":267.581,"body":"convalescence of events where the hack"},{"startTime":264.051,"endTime":267.581,"body":"squat set occurred right at the point"},{"startTime":267.581,"endTime":272.041,"body":"where the sickness was commencing"},{"startTime":267.581,"endTime":272.041,"body":"something along those lines."},{"startTime":272.041,"endTime":273.44100000000003,"body":"But I feel great today."},{"startTime":273.44100000000003,"endTime":274.871,"body":"I'm full of energy."},{"startTime":274.871,"endTime":279.901,"body":"really happy to see all of my metrics kind"},{"startTime":274.871,"endTime":279.901,"body":"of correct themselves."},{"startTime":279.901,"endTime":286.741,"body":"And it just reminds me that heart rate is"},{"startTime":279.901,"endTime":286.741,"body":"the true physiological sign that we can"},{"startTime":286.741,"endTime":291.441,"body":"like fudge around and talk about like"},{"startTime":286.741,"endTime":291.441,"body":"feeling this way, feeling that way,"},{"startTime":291.441,"endTime":293.921,"body":"subjectively this, subjectively that."},{"startTime":294.281,"endTime":300.481,"body":"But my resting heart rate and my heart"},{"startTime":294.281,"endTime":300.481,"body":"rate in general goes in line with the way"},{"startTime":300.481,"endTime":301.261,"body":"that I feel."},{"startTime":301.261,"endTime":303.825,"body":"And if you're very in touch with yourself,"},{"startTime":303.833,"endTime":308.223,"body":"I think most people would realize that"},{"startTime":303.833,"endTime":308.223,"body":"they can feel when their heart rate is"},{"startTime":308.223,"endTime":312.093,"body":"elevated 10 or 15 beats above where it"},{"startTime":308.223,"endTime":312.093,"body":"usually is."},{"startTime":312.093,"endTime":314.783,"body":"And so yeah, I would just encourage people"},{"startTime":312.093,"endTime":314.783,"body":"to be aware of that."},{"startTime":314.783,"endTime":317.913,"body":"Like if you take no other metrics, like I"},{"startTime":314.783,"endTime":317.913,"body":"don't even care about HRV."},{"startTime":317.913,"endTime":321.793,"body":"If you just focus on what your resting"},{"startTime":317.913,"endTime":321.793,"body":"heart rate is in the morning when you wake"},{"startTime":321.793,"endTime":326.033,"body":"up, I think that can tell you a lot about"},{"startTime":321.793,"endTime":326.033,"body":"your preparedness for that day and just"},{"startTime":326.033,"endTime":327.953,"body":"your general sense of wellness over."},{"startTime":330.166,"endTime":331.086,"body":"I have two things."},{"startTime":331.086,"endTime":334.446,"body":"Yes, I agree with what you, what you"},{"startTime":331.086,"endTime":334.446,"body":"wrapped up with a hundred percent."},{"startTime":334.446,"endTime":341.166,"body":"Um, when I had C 19 a couple of years ago,"},{"startTime":334.446,"endTime":341.166,"body":"when it was like very still much in time,"},{"startTime":341.166,"endTime":344.556,"body":"the way that I knew something bad was"},{"startTime":341.166,"endTime":344.556,"body":"happening was like, I could, my heart"},{"startTime":344.556,"endTime":347.316,"body":"rate, my heart was just pounding in like"},{"startTime":344.556,"endTime":347.316,"body":"the middle of the day."},{"startTime":347.316,"endTime":348.886,"body":"And I'm like, remember it was a Tuesday."},{"startTime":348.886,"endTime":350.936,"body":"And I remember it was on an episode of the"},{"startTime":348.886,"endTime":350.936,"body":"podcast."},{"startTime":350.936,"endTime":353.416,"body":"I was like, I just started feeling kind of"},{"startTime":350.936,"endTime":353.416,"body":"strange."},{"startTime":353.416,"endTime":354.626,"body":"I'm like, what is going on?"},{"startTime":354.626,"endTime":357.926,"body":"And like, I can just feel my heart"},{"startTime":354.626,"endTime":357.926,"body":"thumping and literally like hours later, I"},{"startTime":357.926,"endTime":358.866,"body":"was a mess."},{"startTime":358.866,"endTime":360.372,"body":"So like it will."},{"startTime":360.372,"endTime":365.282,"body":"It will say in my heart rate remained"},{"startTime":360.372,"endTime":365.282,"body":"above 90 at baseline for days on end."},{"startTime":365.425,"endTime":365.945,"body":"Yeah."},{"startTime":365.945,"endTime":367.393,"body":"It's kind of scary."},{"startTime":368.534,"endTime":372.814,"body":"I mean, well, yeah, I mean, it's just your"},{"startTime":368.534,"endTime":372.814,"body":"body's working hard."},{"startTime":372.814,"endTime":373.964,"body":"That's really what it is."},{"startTime":373.964,"endTime":375.454,"body":"Your body's working hard."},{"startTime":375.454,"endTime":380.894,"body":"And then on your hack squat comment, I"},{"startTime":375.454,"endTime":380.894,"body":"have, again, this is purely theoretical,"},{"startTime":380.894,"endTime":381.184,"body":"right?"},{"startTime":381.184,"endTime":386.544,"body":"From my standpoint, I have this theory"},{"startTime":381.184,"endTime":386.544,"body":"that if your body's kind of fighting"},{"startTime":386.544,"endTime":391.354,"body":"something and if you push too hard on like"},{"startTime":386.544,"endTime":391.354,"body":"a hack squat's a really, really good"},{"startTime":391.354,"endTime":395.024,"body":"example, or you have like a very"},{"startTime":391.354,"endTime":395.024,"body":"challenging leg day or whatever, it just"},{"startTime":395.024,"endTime":395.51,"body":"that."},{"startTime":395.51,"endTime":400.83,"body":"that would otherwise be a normal spike of"},{"startTime":395.51,"endTime":400.83,"body":"like a systemic stimulus or fatigue just"},{"startTime":400.83,"endTime":406.25,"body":"kind of like bury puts you underneath like"},{"startTime":400.83,"endTime":406.25,"body":"what your body was trying to fight and you"},{"startTime":406.25,"endTime":410.41,"body":"like succumb to it from that external, you"},{"startTime":406.25,"endTime":410.41,"body":"know, stressor that you're adding, which"},{"startTime":410.41,"endTime":412.55,"body":"is that that hack squat set or something."},{"startTime":412.55,"endTime":413.91,"body":"I've experienced that before."},{"startTime":413.91,"endTime":416.84,"body":"The first time I turned with Brandy"},{"startTime":413.91,"endTime":416.84,"body":"Kempter, I felt perfectly normal."},{"startTime":416.84,"endTime":421.75,"body":"Whatever the day like ruined me for some"},{"startTime":416.84,"endTime":421.75,"body":"reason, I couldn't wrap my head around it."},{"startTime":421.75,"endTime":424.87,"body":"And hours after that, I was like full"},{"startTime":421.75,"endTime":424.87,"body":"blown sick."},{"startTime":424.89,"endTime":425.344,"body":"So."},{"startTime":425.344,"endTime":428.374,"body":"It's just like, I think it can kind of"},{"startTime":425.344,"endTime":428.374,"body":"just like tip you over the edge of like"},{"startTime":428.374,"endTime":432.154,"body":"your capacity and then your body just"},{"startTime":428.374,"endTime":432.154,"body":"succumbs to whatever you're fighting"},{"startTime":432.154,"endTime":433.424,"body":"pretty much."},{"startTime":434.009,"endTime":435.049,"body":"Yeah, I agree."},{"startTime":435.049,"endTime":439.289,"body":"It can kind of be cumulative in that sense"},{"startTime":435.049,"endTime":439.289,"body":"where you have this underlying thing that"},{"startTime":439.289,"endTime":442.559,"body":"you're fighting and then you go and you"},{"startTime":439.289,"endTime":442.559,"body":"push your body too hard and the two kind"},{"startTime":442.559,"endTime":445.369,"body":"of work together and just create a perfect"},{"startTime":442.559,"endTime":445.369,"body":"storm."},{"startTime":445.369,"endTime":450.479,"body":"And then on the note of what you said"},{"startTime":445.369,"endTime":450.479,"body":"about C -19 and your heart rate, I always"},{"startTime":450.479,"endTime":454.989,"body":"reference and think about this time when I"},{"startTime":450.479,"endTime":454.989,"body":"was in Costa Rica at a wedding six or"},{"startTime":454.989,"endTime":456.029,"body":"seven years ago."},{"startTime":456.029,"endTime":459.959,"body":"And I noticed in the morning, I felt fine,"},{"startTime":456.029,"endTime":459.959,"body":"but I noticed in the morning my resting"},{"startTime":459.959,"endTime":462.189,"body":"heart rate was up 20 beats."},{"startTime":462.189,"endTime":463.225,"body":"And I was like,"},{"startTime":463.225,"endTime":465.045,"body":"why is my resting heart rate up 20 beats?"},{"startTime":465.045,"endTime":466.225,"body":"I feel totally fine."},{"startTime":466.225,"endTime":467.345,"body":"I went and worked out."},{"startTime":467.345,"endTime":470.705,"body":"I took my rings to the beach and did some"},{"startTime":467.345,"endTime":470.705,"body":"muscle ups and stuff like that."},{"startTime":470.705,"endTime":476.225,"body":"And then came back and immediately felt"},{"startTime":470.705,"endTime":476.225,"body":"like deathly sick for the next 48 hours."},{"startTime":476.225,"endTime":480.915,"body":"Like, you know, out of both ends, couldn't"},{"startTime":476.225,"endTime":480.915,"body":"go to the wedding, basically shivering and"},{"startTime":480.915,"endTime":482.025,"body":"sweating in bed all day."},{"startTime":482.025,"endTime":486.845,"body":"And my resting heart rate predicted this"},{"startTime":482.025,"endTime":486.845,"body":"like, you know, hours ahead of time."},{"startTime":486.845,"endTime":492.477,"body":"So kind of one of those cool things that I"},{"startTime":486.845,"endTime":492.477,"body":"think most people could find value in."},{"startTime":494.102,"endTime":495.162,"body":"Definitely."},{"startTime":495.482,"endTime":497.972,"body":"Do you have another update?"},{"startTime":498.361,"endTime":501.161,"body":"No, I was going to talk about my blood"},{"startTime":498.361,"endTime":501.161,"body":"work, but that was actually the first"},{"startTime":501.161,"endTime":503.161,"body":"question in the questions."},{"startTime":503.161,"endTime":506.609,"body":"So let's just go into questions and I'll"},{"startTime":503.161,"endTime":506.609,"body":"talk about it there."},{"startTime":506.614,"endTime":508.794,"body":"Okay, I have a very quick update."},{"startTime":508.794,"endTime":513.784,"body":"So I was in the sauna today, I was by"},{"startTime":508.794,"endTime":513.784,"body":"myself and I typically have my Garmin"},{"startTime":513.784,"endTime":516.024,"body":"watch, which is I use, but it was dead."},{"startTime":516.024,"endTime":518.614,"body":"So I left it at home and took my phone."},{"startTime":518.614,"endTime":520.684,"body":"And then there's like a, there's a, the"},{"startTime":518.614,"endTime":520.684,"body":"door in the sauna."},{"startTime":520.684,"endTime":522.514,"body":"You can set your phone up, you know?"},{"startTime":522.514,"endTime":528.444,"body":"So I set a timer on my phone, 20 minutes,"},{"startTime":522.514,"endTime":528.444,"body":"started or 20 minutes and five seconds."},{"startTime":528.444,"endTime":532.954,"body":"So I didn't steal myself my precious"},{"startTime":528.444,"endTime":532.954,"body":"seconds of, of running in."},{"startTime":533.654,"endTime":537.294,"body":"And I'm in there and I'm like, I was"},{"startTime":533.654,"endTime":537.294,"body":"talking to some guy or he was had some,"},{"startTime":537.294,"endTime":538.204,"body":"you know, Bolly questions."},{"startTime":538.204,"endTime":541.944,"body":"So I was talking to him and I'm in there"},{"startTime":538.204,"endTime":541.944,"body":"and I'm like, okay, you know, it should be"},{"startTime":541.944,"endTime":542.924,"body":"around this time."},{"startTime":542.924,"endTime":545.324,"body":"And it's like, timer's not going off."},{"startTime":545.324,"endTime":548.574,"body":"And I'm, and I'm in there and I'm like,"},{"startTime":545.324,"endTime":548.574,"body":"this is getting kind of fucking hard now."},{"startTime":548.574,"endTime":552.374,"body":"Like my heart rate is thumping speaking"},{"startTime":548.574,"endTime":552.374,"body":"around about heart rates, right?"},{"startTime":552.374,"endTime":555.862,"body":"And I'm playing the mind games with myself"},{"startTime":552.374,"endTime":555.862,"body":"and you know,"},{"startTime":555.862,"endTime":560.322,"body":"making enemies of everyone sitting around"},{"startTime":555.862,"endTime":560.322,"body":"me saying that I can outlast them until"},{"startTime":560.322,"endTime":563.592,"body":"I'm like the mayor of the sauna, which is"},{"startTime":560.322,"endTime":563.592,"body":"literally like the mind games I play with"},{"startTime":563.592,"endTime":565.302,"body":"myself to keep me in the sauna."},{"startTime":565.442,"endTime":568.122,"body":"And then eventually like, it just keeps"},{"startTime":565.442,"endTime":568.122,"body":"going and going."},{"startTime":568.122,"endTime":569.182,"body":"And I'm like, something's wrong."},{"startTime":569.182,"endTime":572.082,"body":"Like I feel very not well."},{"startTime":572.202,"endTime":575.122,"body":"And then I finally count, like I'm gonna"},{"startTime":572.202,"endTime":575.122,"body":"count to 60 seconds."},{"startTime":575.122,"endTime":578.722,"body":"Like, and if it does, if the timer doesn't"},{"startTime":575.122,"endTime":578.722,"body":"go off, like I gotta get out."},{"startTime":579.462,"endTime":581.212,"body":"I count, timer does not go off."},{"startTime":581.212,"endTime":583.99,"body":"Like I stumble out of the sauna and like"},{"startTime":581.212,"endTime":583.99,"body":"grab my phone."},{"startTime":583.99,"endTime":587.71,"body":"My dumb ass said it for two hours, not 20"},{"startTime":583.99,"endTime":587.71,"body":"minutes."},{"startTime":587.73,"endTime":595.11,"body":"And I was in there for over 26 minutes,"},{"startTime":587.73,"endTime":595.11,"body":"which I was like, yeah, but it was not"},{"startTime":595.11,"endTime":596.21,"body":"what I was looking for."},{"startTime":596.21,"endTime":600.65,"body":"And I was like, dude, this like, well, all"},{"startTime":596.21,"endTime":600.65,"body":"like Aaron, you had one fucking job to set"},{"startTime":600.65,"endTime":602.04,"body":"your to your 20 minute timer."},{"startTime":602.04,"endTime":605.8,"body":"And like you just fucked it up and then"},{"startTime":602.04,"endTime":605.8,"body":"crushed yourself in there."},{"startTime":605.8,"endTime":607.07,"body":"So that was my update."},{"startTime":607.07,"endTime":609.954,"body":"That was literally like, I don't know, six"},{"startTime":607.07,"endTime":609.954,"body":"hours ago today."},{"startTime":610.425,"endTime":613.398,"body":"Well now you have to set it for 27 minutes"},{"startTime":610.425,"endTime":613.398,"body":"next time."},{"startTime":613.398,"endTime":614.67,"body":"I will not."},{"startTime":618.817,"endTime":619.387,"body":"All right, cool."},{"startTime":619.387,"endTime":623.757,"body":"Well, the first question today was"},{"startTime":619.387,"endTime":623.757,"body":"directed at me and it basically is just"},{"startTime":623.757,"endTime":628.117,"body":"any changes to blood work panels since THC"},{"startTime":623.757,"endTime":628.117,"body":"cessation."},{"startTime":628.117,"endTime":631.407,"body":"And this is actually something that I"},{"startTime":628.117,"endTime":631.407,"body":"wanted to talk about."},{"startTime":631.407,"endTime":634.577,"body":"I mentioned to Aaron off air last week"},{"startTime":631.407,"endTime":634.577,"body":"that we were going to talk about it this"},{"startTime":634.577,"endTime":634.997,"body":"week."},{"startTime":634.997,"endTime":637.477,"body":"So it was a really pertinent question"},{"startTime":634.997,"endTime":637.477,"body":"here."},{"startTime":637.477,"endTime":644.473,"body":"And yeah, so I took 33 days off of THC"},{"startTime":637.477,"endTime":644.473,"body":"completely and I got blood work on the."},{"startTime":644.473,"endTime":648.713,"body":"the final day basically to just kind of"},{"startTime":644.473,"endTime":648.713,"body":"see and detect whether there were any"},{"startTime":648.713,"endTime":649.373,"body":"differences."},{"startTime":649.373,"endTime":654.463,"body":"I had had blood work only three months"},{"startTime":649.373,"endTime":654.463,"body":"prior to that, which see, usually I do it"},{"startTime":654.463,"endTime":655.183,"body":"every six months."},{"startTime":655.183,"endTime":656.183,"body":"So it was a little faster."},{"startTime":656.183,"endTime":660.883,"body":"I really wanted to see if there were"},{"startTime":656.183,"endTime":660.883,"body":"changes after quitting THC at all."},{"startTime":660.883,"endTime":665.723,"body":"I didn't really expect anything, but the"},{"startTime":660.883,"endTime":665.723,"body":"one thing I thought might happen was that"},{"startTime":665.723,"endTime":673.183,"body":"because during the 33 days that I didn't"},{"startTime":665.723,"endTime":673.183,"body":"really do THC, I also had extremely low."},{"startTime":673.619,"endTime":675.449,"body":"added sugar intake."},{"startTime":675.449,"endTime":679.929,"body":"And I would say overall, I ate way, way"},{"startTime":675.449,"endTime":679.929,"body":"healthier than I usually do."},{"startTime":679.929,"endTime":685.409,"body":"So I didn't have any desserts or like post"},{"startTime":679.929,"endTime":685.409,"body":"dinner sweets, any sugar that I had was"},{"startTime":685.409,"endTime":688.089,"body":"within the food that I would usually eat."},{"startTime":688.089,"endTime":692.629,"body":"For example, Dave's killer bread has one"},{"startTime":688.089,"endTime":692.629,"body":"gram of sugar or something like that."},{"startTime":692.629,"endTime":699.649,"body":"The Gatorade that I put in my peri workout"},{"startTime":692.629,"endTime":699.649,"body":"shake has, you know, 20 grams of sugar in"},{"startTime":699.649,"endTime":702.069,"body":"it, but I'm exercising around it."},{"startTime":702.069,"endTime":707.459,"body":"Mostly I was just eating like chicken,"},{"startTime":702.069,"endTime":707.459,"body":"rice, veggies, beef, potatoes, things like"},{"startTime":707.459,"endTime":707.599,"body":"that."},{"startTime":707.599,"endTime":711.739,"body":"Like really, really clean, healthy food, a"},{"startTime":707.599,"endTime":711.739,"body":"lot, lot more veggies and fruit than I"},{"startTime":711.739,"endTime":713.029,"body":"would usually eat."},{"startTime":713.029,"endTime":718.859,"body":"So I get my blood work back and mostly"},{"startTime":713.029,"endTime":718.859,"body":"it's the same across the board, like no"},{"startTime":718.859,"endTime":726.569,"body":"major changes except in LDL cholesterol,"},{"startTime":718.859,"endTime":726.569,"body":"APO -B, which is a representation of, of"},{"startTime":726.569,"endTime":728.989,"body":"cholesterol or lipids in your blood."},{"startTime":728.989,"endTime":730.849,"body":"Both were up like 20 points."},{"startTime":730.849,"endTime":731.911,"body":"So."},{"startTime":732.153,"endTime":738.033,"body":"I, and honestly, my fasting glucose was up"},{"startTime":732.153,"endTime":738.033,"body":"as well, and my insulin was higher."},{"startTime":738.033,"endTime":741.093,"body":"So all of these numbers were low to begin"},{"startTime":738.033,"endTime":741.093,"body":"with, just to give you context."},{"startTime":741.093,"endTime":745.413,"body":"My LDL cholesterol and my APOB were 50,"},{"startTime":741.093,"endTime":745.413,"body":"and now they're 70."},{"startTime":745.413,"endTime":747.573,"body":"So they were up 20 points."},{"startTime":747.753,"endTime":751.393,"body":"My glucose was 70, and now it's 85."},{"startTime":751.393,"endTime":754.663,"body":"I kinda don't worry too much about that,"},{"startTime":751.393,"endTime":754.663,"body":"because glucose can be a day -to -day"},{"startTime":754.663,"endTime":755.613,"body":"thing."},{"startTime":755.853,"endTime":760.793,"body":"And then my insulin, which is always below"},{"startTime":755.853,"endTime":760.793,"body":"one or 1 .5,"},{"startTime":760.793,"endTime":762.813,"body":"came back at 3 .8."},{"startTime":763.133,"endTime":767.073,"body":"And so all these numbers that are still"},{"startTime":763.133,"endTime":767.073,"body":"low and they're still within range and"},{"startTime":767.073,"endTime":771.633,"body":"like it's nothing to worry about, but it"},{"startTime":767.073,"endTime":771.633,"body":"really surprised me that every blood work"},{"startTime":771.633,"endTime":772.903,"body":"I do, it's like clockwork."},{"startTime":772.903,"endTime":775.413,"body":"It's always the same numbers in those"},{"startTime":772.903,"endTime":775.413,"body":"categories."},{"startTime":775.413,"endTime":780.013,"body":"They're always, you know, 50 LDL, 50 APOB,"},{"startTime":775.413,"endTime":780.013,"body":"1 .5 insulin."},{"startTime":780.013,"endTime":784.633,"body":"And this one time after eating perfectly"},{"startTime":780.013,"endTime":784.633,"body":"for an entire month, all of these numbers"},{"startTime":784.633,"endTime":785.993,"body":"go up."},{"startTime":786.777,"endTime":791.447,"body":"And so, yeah, I don't really know what to"},{"startTime":786.777,"endTime":791.447,"body":"say because other than that, all of the"},{"startTime":791.447,"endTime":793.117,"body":"numbers were mostly the same."},{"startTime":793.117,"endTime":798.317,"body":"HBA1C was down 0 .1, so it was like 5 .3"},{"startTime":793.117,"endTime":798.317,"body":"or 5 .4."},{"startTime":798.317,"endTime":801.837,"body":"And what else?"},{"startTime":801.897,"endTime":804.957,"body":"Like Omega 3 index was mostly the same."},{"startTime":807.449,"endTime":811.459,"body":"My, the one thing that's been concerning"},{"startTime":807.449,"endTime":811.459,"body":"to me and Aaron, I'm actually curious if"},{"startTime":811.459,"endTime":814.949,"body":"you have any thoughts on this, but my"},{"startTime":811.459,"endTime":814.949,"body":"white blood cell count was low when I did"},{"startTime":814.949,"endTime":816.209,"body":"it in November."},{"startTime":816.209,"endTime":820.469,"body":"It was like a little bit low by it was"},{"startTime":816.209,"endTime":820.469,"body":"like a 3 .6 and I think the bottom of the"},{"startTime":820.469,"endTime":821.319,"body":"range is 3 .8."},{"startTime":821.319,"endTime":823.169,"body":"So it was like barely low in November."},{"startTime":823.169,"endTime":826.189,"body":"And then I did it again this time and it"},{"startTime":823.169,"endTime":826.189,"body":"was 3 .3."},{"startTime":826.189,"endTime":829.799,"body":"So my white blood cell count seems to be"},{"startTime":826.189,"endTime":829.799,"body":"dropping low."},{"startTime":829.799,"endTime":834.115,"body":"It's now 0 .5 below the bottom of the"},{"startTime":829.799,"endTime":834.115,"body":"normalized range."},{"startTime":834.115,"endTime":837.355,"body":"But yeah, other than that, most of the"},{"startTime":834.115,"endTime":837.355,"body":"things were pretty much the same and just"},{"startTime":837.355,"endTime":842.045,"body":"kind of surprised about the way the"},{"startTime":837.355,"endTime":842.045,"body":"cholesterol reacted to that week."},{"startTime":843.03,"endTime":848.13,"body":"Yeah, the typically if you're getting any"},{"startTime":843.03,"endTime":848.13,"body":"changes or like fluctuations around like"},{"startTime":848.13,"endTime":852.84,"body":"red blood cell count, white blood cell"},{"startTime":848.13,"endTime":852.84,"body":"count and in the like monocytes and those"},{"startTime":852.84,"endTime":858.29,"body":"sorts of things in that in that part of"},{"startTime":852.84,"endTime":858.29,"body":"the the CBC, it's typically the most"},{"startTime":858.29,"endTime":861.89,"body":"common thing is like an acute infection or"},{"startTime":858.29,"endTime":861.89,"body":"something that like your body's battling."},{"startTime":861.89,"endTime":866.63,"body":"So like an immune system response to"},{"startTime":861.89,"endTime":866.63,"body":"something is like the most common thing."},{"startTime":866.63,"endTime":871.68,"body":"Anything like slightly different, like low"},{"startTime":866.63,"endTime":871.68,"body":"or high like that, that's typically what"},{"startTime":871.68,"endTime":872.47,"body":"it is."},{"startTime":872.47,"endTime":879.42,"body":"If something is wrong in those areas, you"},{"startTime":872.47,"endTime":879.42,"body":"get massive skews of them."},{"startTime":879.42,"endTime":884.4,"body":"And that's like the, maybe go buy another"},{"startTime":879.42,"endTime":884.4,"body":"one and take it next week sort of thing,"},{"startTime":884.4,"endTime":885.13,"body":"step one."},{"startTime":885.13,"endTime":888.74,"body":"If it comes like that again, it's"},{"startTime":885.13,"endTime":888.74,"body":"immediately phone the doctor sort of"},{"startTime":888.74,"endTime":889.326,"body":"thing."},{"startTime":890.137,"endTime":894.117,"body":"But if it's just minor fluctuations like"},{"startTime":890.137,"endTime":894.117,"body":"that, it's nothing really to worry about"},{"startTime":894.117,"endTime":897.277,"body":"because because when I get on Google and"},{"startTime":894.117,"endTime":897.277,"body":"I'm googling it, it's like, oh, you have"},{"startTime":897.277,"endTime":898.647,"body":"leukemia or something like that."},{"startTime":898.647,"endTime":900.942,"body":"And I'm like, no, I don't think I have"},{"startTime":898.647,"endTime":900.942,"body":"leukemia."},{"startTime":900.942,"endTime":903.844,"body":"Yeah, yeah, those those ones are pretty"},{"startTime":900.942,"endTime":903.844,"body":"minor."},{"startTime":904.313,"endTime":905.413,"body":"All right, sweet."},{"startTime":905.413,"endTime":906.623,"body":"Yeah, but really that's it."},{"startTime":906.623,"endTime":907.773,"body":"That's the update on there."},{"startTime":907.773,"endTime":910.163,"body":"So what's the next question?"},{"startTime":911.798,"endTime":915.748,"body":"Pick only three meals to eat for the rest"},{"startTime":911.798,"endTime":915.748,"body":"of your life, right?"},{"startTime":915.748,"endTime":920.958,"body":"Similar to our 10 exercises episode we"},{"startTime":915.748,"endTime":920.958,"body":"did."},{"startTime":920.958,"endTime":927.058,"body":"But the context in here is overall health"},{"startTime":920.958,"endTime":927.058,"body":"and hypertrophy, which, do you wanna lead"},{"startTime":927.058,"endTime":928.962,"body":"this one, Brian, or do you want me to?"},{"startTime":929.701,"endTime":931.681,"body":"I can go ahead and take it."},{"startTime":931.681,"endTime":936.931,"body":"I think it's a tough question because"},{"startTime":931.681,"endTime":936.931,"body":"there's so many foods and ways you can"},{"startTime":936.931,"endTime":938.961,"body":"construct meals out there."},{"startTime":939.561,"endTime":943.161,"body":"And so my first inclination when I read"},{"startTime":939.561,"endTime":943.161,"body":"this question is, well, if I only have"},{"startTime":943.161,"endTime":947.631,"body":"three meals, I need to create these like"},{"startTime":943.161,"endTime":947.631,"body":"super robust meals that have everything in"},{"startTime":947.631,"endTime":950.801,"body":"them because I don't want to be missing"},{"startTime":947.631,"endTime":950.801,"body":"out on anything, you know?"},{"startTime":950.801,"endTime":954.731,"body":"So the way that I think about this is I'm"},{"startTime":950.801,"endTime":954.731,"body":"going to choose three meals where"},{"startTime":954.731,"endTime":956.665,"body":"basically each meal has..."},{"startTime":956.665,"endTime":959.705,"body":"a protein, a starch, a fruit, and a"},{"startTime":956.665,"endTime":959.705,"body":"veggie."},{"startTime":959.705,"endTime":962.465,"body":"And boom, I take three meals and those are"},{"startTime":959.705,"endTime":962.465,"body":"my three meals."},{"startTime":962.465,"endTime":966.645,"body":"So if you're asking me to nail down"},{"startTime":962.465,"endTime":966.645,"body":"specifics of what I'm gonna eat, like"},{"startTime":966.645,"endTime":971.935,"body":"absolute foods or whatever, the first one"},{"startTime":966.645,"endTime":971.935,"body":"is gonna be teriyaki chicken with white"},{"startTime":971.935,"endTime":975.685,"body":"rice, raspberries, and broccoli."},{"startTime":976.545,"endTime":984.305,"body":"My next one is going to be some sort of"},{"startTime":976.545,"endTime":984.305,"body":"Mexican,"},{"startTime":986.681,"endTime":990.301,"body":"bowl of some sort like think think a"},{"startTime":986.681,"endTime":990.301,"body":"chipotle bowl but homemade."},{"startTime":990.301,"endTime":995.171,"body":"So it has like maybe some ground beef in"},{"startTime":990.301,"endTime":995.171,"body":"it like some 93 seven ground beef, a"},{"startTime":995.171,"endTime":1001.101,"body":"little bit of sprinkling of some cheese,"},{"startTime":995.171,"endTime":1001.101,"body":"some, some rice again, I just love rice."},{"startTime":1001.101,"endTime":1006.161,"body":"And then it would have like some bell"},{"startTime":1001.101,"endTime":1006.161,"body":"peppers, some onions, some some avocado in"},{"startTime":1006.161,"endTime":1007.121,"body":"there."},{"startTime":1007.121,"endTime":1012.391,"body":"And just because I want to keep it well"},{"startTime":1007.121,"endTime":1012.391,"body":"rounded, I'd probably add a little bit of"},{"startTime":1012.391,"endTime":1015.737,"body":"fruit for dessert, like call it some"},{"startTime":1012.391,"endTime":1015.737,"body":"strawberries or something like that."},{"startTime":1015.737,"endTime":1022.187,"body":"And then as far as my third meal, I didn't"},{"startTime":1015.737,"endTime":1022.187,"body":"actually get that far."},{"startTime":1022.187,"endTime":1025.7269999999999,"body":"So why don't we pass it over to Aaron and"},{"startTime":1022.187,"endTime":1025.7269999999999,"body":"maybe he'll spark me some ideas for my"},{"startTime":1025.7269999999999,"endTime":1026.71,"body":"third choice."},{"startTime":1026.71,"endTime":1031.33,"body":"Yeah, I think what I would do in this kind"},{"startTime":1026.71,"endTime":1031.33,"body":"of case in building off the meals you went"},{"startTime":1031.33,"endTime":1038.45,"body":"with, I would maybe do like a salmon,"},{"startTime":1031.33,"endTime":1038.45,"body":"salmon, bring in some, some EVOO and in a"},{"startTime":1038.45,"endTime":1041.21,"body":"side salad, we'll get a few different"},{"startTime":1038.45,"endTime":1041.21,"body":"types of lettuce in there."},{"startTime":1041.21,"endTime":1044.27,"body":"Maybe we bring in the cherry tomatoes,"},{"startTime":1041.21,"endTime":1044.27,"body":"maybe some avocado."},{"startTime":1044.27,"endTime":1050.59,"body":"And then let's do like a potato, maybe"},{"startTime":1044.27,"endTime":1050.59,"body":"like a yam or a red skin potato, something"},{"startTime":1050.59,"endTime":1054.54,"body":"that's going to be like a little bit"},{"startTime":1050.59,"endTime":1054.54,"body":"higher in potassium and to bring in a"},{"startTime":1054.54,"endTime":1055.698,"body":"different kind of."},{"startTime":1055.798,"endTime":1060.878,"body":"modality or not modality, different"},{"startTime":1055.798,"endTime":1060.878,"body":"nutrients like that."},{"startTime":1061.038,"endTime":1062.518,"body":"That's what I would do."},{"startTime":1062.518,"endTime":1065.648,"body":"Honestly, I really struggled with this"},{"startTime":1062.518,"endTime":1065.648,"body":"question, right?"},{"startTime":1065.648,"endTime":1070.688,"body":"I was like, and before the episode, I was"},{"startTime":1065.648,"endTime":1070.688,"body":"gonna put them down and I granted this is"},{"startTime":1070.688,"endTime":1078.518,"body":"my like, optimal brain, but I don't think"},{"startTime":1070.688,"endTime":1078.518,"body":"like, if you're picking meals and you're"},{"startTime":1078.518,"endTime":1082.938,"body":"like, hey, give me meals for overall"},{"startTime":1078.518,"endTime":1082.938,"body":"health and hypertrophy."},{"startTime":1082.938,"endTime":1085.602,"body":"I don't think they're the same end of the"},{"startTime":1082.938,"endTime":1085.602,"body":"spectrum."},{"startTime":1085.942,"endTime":1090.582,"body":"You know, like if I'm being honest, if I"},{"startTime":1085.942,"endTime":1090.582,"body":"was like, hey, what are three meals for"},{"startTime":1090.582,"endTime":1093.082,"body":"like just health and longevity?"},{"startTime":1093.082,"endTime":1096.242,"body":"We want to bring in a little bit more fats"},{"startTime":1093.082,"endTime":1096.242,"body":"like the avocado."},{"startTime":1096.242,"endTime":1097.642,"body":"Maybe we bring in an egg."},{"startTime":1097.642,"endTime":1102.022,"body":"Maybe we bring in some like walnuts or"},{"startTime":1097.642,"endTime":1102.022,"body":"selenium, not selenium nuts, fucking"},{"startTime":1102.022,"endTime":1104.762,"body":"Brazil nuts and those sorts of things."},{"startTime":1104.762,"endTime":1107.512,"body":"Like I would, I would stand by it."},{"startTime":1107.512,"endTime":1110.502,"body":"I think those are really good suggestions"},{"startTime":1107.512,"endTime":1110.502,"body":"for like overall health."},{"startTime":1110.782,"endTime":1114.998,"body":"They're quite suboptimal for hypertrophy,"},{"startTime":1110.782,"endTime":1114.998,"body":"like objectively."},{"startTime":1114.998,"endTime":1120.818,"body":"So I kind of struggled with this one, but"},{"startTime":1114.998,"endTime":1120.818,"body":"I do think what we gave was a pretty good"},{"startTime":1120.818,"endTime":1125.358,"body":"middle of the road balance that kind of"},{"startTime":1120.818,"endTime":1125.358,"body":"shotguns both of them."},{"startTime":1125.753,"endTime":1130.943,"body":"Yeah, for my third meal, because you"},{"startTime":1125.753,"endTime":1130.943,"body":"reminded me that I wanted a potato in"},{"startTime":1130.943,"endTime":1131.373,"body":"there."},{"startTime":1131.373,"endTime":1135.353,"body":"My third meal would be some sort of"},{"startTime":1131.373,"endTime":1135.353,"body":"somewhat lean but tasty steak."},{"startTime":1135.353,"endTime":1139.563,"body":"So it could be like tri -tip that's"},{"startTime":1135.353,"endTime":1139.563,"body":"trimmed or like we discussed on the last"},{"startTime":1139.563,"endTime":1144.473,"body":"episode, maybe like a filet or a"},{"startTime":1139.563,"endTime":1144.473,"body":"tenderloin or something like that, grilled"},{"startTime":1144.473,"endTime":1147.643,"body":"with a side of, man, I love mashed"},{"startTime":1144.473,"endTime":1147.643,"body":"potatoes."},{"startTime":1147.643,"endTime":1151.513,"body":"I would probably make them with like a"},{"startTime":1147.643,"endTime":1151.513,"body":"little lower butter and fat content in"},{"startTime":1151.513,"endTime":1154.873,"body":"them, but I would probably still mash up"},{"startTime":1151.513,"endTime":1154.873,"body":"my potatoes and do it that way."},{"startTime":1154.873,"endTime":1159.193,"body":"And then it would have some sort of fruit"},{"startTime":1154.873,"endTime":1159.193,"body":"veggie in there as well."},{"startTime":1159.193,"endTime":1162.113,"body":"And, you know, maybe, maybe some nuts"},{"startTime":1159.193,"endTime":1162.113,"body":"because you did bring up nuts."},{"startTime":1162.113,"endTime":1162.893,"body":"That's a good point."},{"startTime":1162.893,"endTime":1167.193,"body":"Like I would have, I have a handful of"},{"startTime":1162.893,"endTime":1167.193,"body":"walnuts or something along those lines as"},{"startTime":1167.193,"endTime":1167.873,"body":"well."},{"startTime":1167.873,"endTime":1173.773,"body":"So, yeah, I don't think it's super hard to"},{"startTime":1167.873,"endTime":1173.773,"body":"construct healthy meals that can be"},{"startTime":1173.773,"endTime":1176.033,"body":"healthy and aid hypertrophy."},{"startTime":1176.033,"endTime":1180.443,"body":"But I do think at the extremes, as Aaron"},{"startTime":1176.033,"endTime":1180.443,"body":"mentioned, they are different goals, but"},{"startTime":1180.443,"endTime":1183.815,"body":"within the margins, I do think you can"},{"startTime":1180.443,"endTime":1183.815,"body":"certainly accomplish both."},{"startTime":1183.83,"endTime":1184.81,"body":"Yeah."},{"startTime":1185.45,"endTime":1185.867,"body":"Cool."},{"startTime":1185.867,"endTime":1186.817,"body":"right, cool."},{"startTime":1187.357,"endTime":1190.137,"body":"I'll take this one over to you maybe."},{"startTime":1190.677,"endTime":1193.067,"body":"Tips on training for maintenance of"},{"startTime":1190.677,"endTime":1193.067,"body":"muscle."},{"startTime":1193.067,"endTime":1195.597,"body":"Oh, actually this is actually a training"},{"startTime":1193.067,"endTime":1195.597,"body":"question, but yeah, I have some thoughts"},{"startTime":1195.597,"endTime":1195.877,"body":"on this."},{"startTime":1195.877,"endTime":1196.47,"body":"Go ahead."},{"startTime":1196.47,"endTime":1202.44,"body":"Yeah, I mean, this is one of the simplest,"},{"startTime":1196.47,"endTime":1202.44,"body":"I would say, training solutions to solve"},{"startTime":1202.44,"endTime":1202.65,"body":"it."},{"startTime":1202.65,"endTime":1206.92,"body":"If you're in a period of life of maybe"},{"startTime":1202.65,"endTime":1206.92,"body":"you're like a new parent or something like"},{"startTime":1206.92,"endTime":1210.12,"body":"that, or you're changing careers or in, oh"},{"startTime":1206.92,"endTime":1210.12,"body":"sorry, not necessarily changing careers,"},{"startTime":1210.12,"endTime":1215.4,"body":"but in a new job where you just can't"},{"startTime":1210.12,"endTime":1215.4,"body":"dedicate as much time, really three, four"},{"startTime":1215.4,"endTime":1219.63,"body":"sessions per week maximum hit your major"},{"startTime":1215.4,"endTime":1219.63,"body":"muscle groups."},{"startTime":1219.63,"endTime":1224.52,"body":"Let's say, depending on the other stress"},{"startTime":1219.63,"endTime":1224.52,"body":"in your life, like let's say it's the new"},{"startTime":1224.52,"endTime":1225.846,"body":"job situation where,"},{"startTime":1225.846,"endTime":1227.526,"body":"Maybe it's not overly stressful."},{"startTime":1227.526,"endTime":1231.016,"body":"You can just take things closer in"},{"startTime":1227.526,"endTime":1231.016,"body":"proximity to failure and do less total"},{"startTime":1231.016,"endTime":1231.316,"body":"work."},{"startTime":1231.316,"endTime":1233.146,"body":"Maybe you cut down on your time."},{"startTime":1233.146,"endTime":1237.416,"body":"Or if using that brand new parent example,"},{"startTime":1233.146,"endTime":1237.416,"body":"we're probably not going to be getting as"},{"startTime":1237.416,"endTime":1241.096,"body":"much sleep as we may otherwise want and"},{"startTime":1237.416,"endTime":1241.096,"body":"stress might be higher."},{"startTime":1241.096,"endTime":1246.116,"body":"Maybe we, you know, keep a couple reps in"},{"startTime":1241.096,"endTime":1246.116,"body":"the tank on each set and then just do an"},{"startTime":1246.116,"endTime":1248.806,"body":"extra set or two."},{"startTime":1248.806,"endTime":1253.536,"body":"Um, because we, we, we, we can kind of"},{"startTime":1248.806,"endTime":1253.536,"body":"take that approach there, but yeah, I"},{"startTime":1253.536,"endTime":1255.93,"body":"mean, it's, it's one of the simpler."},{"startTime":1256.348,"endTime":1261.298,"body":"muscle problems to solve is maintaining"},{"startTime":1256.348,"endTime":1261.298,"body":"the tissue that you already have."},{"startTime":1261.298,"endTime":1264.368,"body":"Keep calories isocaloric at a maintenance"},{"startTime":1261.298,"endTime":1264.368,"body":"level."},{"startTime":1264.368,"endTime":1265.668,"body":"You can use auto regulation."},{"startTime":1265.668,"endTime":1266.738,"body":"This would be a great time."},{"startTime":1266.738,"endTime":1271.148,"body":"I would recommend not even tracking your"},{"startTime":1266.738,"endTime":1271.148,"body":"food, really just leveraging hunger,"},{"startTime":1271.148,"endTime":1274.758,"body":"fullness cues, approximate body weights,"},{"startTime":1271.148,"endTime":1274.758,"body":"making sure you never fluctuate,"},{"startTime":1274.758,"endTime":1278.868,"body":"fluctuating, you know, consistently north"},{"startTime":1274.758,"endTime":1278.868,"body":"or below a certain threshold that's"},{"startTime":1278.868,"endTime":1279.938,"body":"comfortable for you."},{"startTime":1279.938,"endTime":1282.138,"body":"And that's what I would recommend there."},{"startTime":1282.585,"endTime":1284.505,"body":"Yeah, that's all great advice."},{"startTime":1284.505,"endTime":1290.505,"body":"We get this question a lot in Paragon"},{"startTime":1284.505,"endTime":1290.505,"body":"because it's a primarily female audience."},{"startTime":1290.505,"endTime":1294.665,"body":"And a lot of them reach a point where they"},{"startTime":1290.505,"endTime":1294.665,"body":"were athletes in high school, college,"},{"startTime":1294.665,"endTime":1295.445,"body":"whatever."},{"startTime":1295.445,"endTime":1297.745,"body":"Then they started training with weights"},{"startTime":1295.445,"endTime":1297.745,"body":"and they just kind of reach a point where"},{"startTime":1297.745,"endTime":1300.505,"body":"they're happy with their physique and they"},{"startTime":1297.745,"endTime":1300.505,"body":"don't really want to add a lot of muscle."},{"startTime":1300.505,"endTime":1303.065,"body":"So I've got experience answering this"},{"startTime":1300.505,"endTime":1303.065,"body":"question."},{"startTime":1303.065,"endTime":1304.725,"body":"And it's a lot of what you said."},{"startTime":1304.725,"endTime":1309.401,"body":"It's you can either dial back proximity to"},{"startTime":1304.725,"endTime":1309.401,"body":"failure and"},{"startTime":1309.401,"endTime":1313.561,"body":"you know, if you're doing everything at"},{"startTime":1309.401,"endTime":1313.561,"body":"five, or I are something like that, you're"},{"startTime":1313.561,"endTime":1317.991,"body":"likely not going to gain much muscle,"},{"startTime":1313.561,"endTime":1317.991,"body":"regardless of how much volume you do, I"},{"startTime":1317.991,"endTime":1319.001,"body":"mean, up to a point."},{"startTime":1319.001,"endTime":1323.671,"body":"And then you could just do much less"},{"startTime":1319.001,"endTime":1323.671,"body":"volume and you know, go close to failure,"},{"startTime":1323.671,"endTime":1327.401,"body":"do one set of each thing and just kind of"},{"startTime":1323.671,"endTime":1327.401,"body":"go close to failure on that."},{"startTime":1327.981,"endTime":1331.161,"body":"Don't focus too much on progressive"},{"startTime":1327.981,"endTime":1331.161,"body":"overload, mostly kind of just stick with"},{"startTime":1331.161,"endTime":1335.311,"body":"the same weights and reps and just make"},{"startTime":1331.161,"endTime":1335.311,"body":"sure they're not getting harder each week,"},{"startTime":1335.311,"endTime":1337.497,"body":"because that would mean you're losing"},{"startTime":1335.311,"endTime":1337.497,"body":"muscle."},{"startTime":1337.497,"endTime":1341.357,"body":"And then of course, the nutrition piece is"},{"startTime":1337.497,"endTime":1341.357,"body":"completely key."},{"startTime":1341.357,"endTime":1345.457,"body":"That's good that you touched on that at"},{"startTime":1341.357,"endTime":1345.457,"body":"the end, because if you're in a surplus,"},{"startTime":1346.217,"endTime":1349.767,"body":"if you're training even semi"},{"startTime":1346.217,"endTime":1349.767,"body":"-intelligently, you're going to gain"},{"startTime":1349.767,"endTime":1354.517,"body":"muscle because that just kind of comes"},{"startTime":1349.767,"endTime":1354.517,"body":"along for the ride with weight gain."},{"startTime":1355.097,"endTime":1359.087,"body":"Like even people that don't train with"},{"startTime":1355.097,"endTime":1359.087,"body":"weights that gain body weight, gain"},{"startTime":1359.087,"endTime":1360.377,"body":"muscle."},{"startTime":1361.057,"endTime":1362.657,"body":"It just comes along for the ride."},{"startTime":1362.657,"endTime":1366.037,"body":"So if you're training with weights and"},{"startTime":1362.657,"endTime":1366.037,"body":"you're in a surplus, you are going to gain"},{"startTime":1366.037,"endTime":1366.681,"body":"muscle."},{"startTime":1366.681,"endTime":1370.541,"body":"So it's very important that regardless of,"},{"startTime":1366.681,"endTime":1370.541,"body":"you know, even taking the training advice"},{"startTime":1370.541,"endTime":1374.851,"body":"that we gave that you make sure that you"},{"startTime":1370.541,"endTime":1374.851,"body":"are, as Aaron said, in an isochloric"},{"startTime":1374.851,"endTime":1379.801,"body":"state, maybe even erring on the side of"},{"startTime":1374.851,"endTime":1379.801,"body":"like a slight deficit."},{"startTime":1379.801,"endTime":1380.901,"body":"I don't, I don't know."},{"startTime":1380.901,"endTime":1383.251,"body":"But somewhere in that range would be"},{"startTime":1380.901,"endTime":1383.251,"body":"pretty good."},{"startTime":1383.251,"endTime":1387.471,"body":"And then, yeah, just less intensity or"},{"startTime":1383.251,"endTime":1387.471,"body":"less volume across the board, less"},{"startTime":1387.471,"endTime":1388.041,"body":"frequency."},{"startTime":1388.041,"endTime":1389.001,"body":"It doesn't really matter."},{"startTime":1389.001,"endTime":1392.811,"body":"We know maintenance of muscle takes a"},{"startTime":1389.001,"endTime":1392.811,"body":"significantly less volume and effort than"},{"startTime":1392.811,"endTime":1393.881,"body":"it does to build it."},{"startTime":1393.881,"endTime":1396.665,"body":"So you have a lot more freedom and kind of"},{"startTime":1393.881,"endTime":1396.665,"body":"the way you go around."},{"startTime":1396.665,"endTime":1397.505,"body":"that."},{"startTime":1397.805,"endTime":1398.785,"body":"All right."},{"startTime":1398.785,"endTime":1399.725,"body":"Next question."},{"startTime":1399.725,"endTime":1402.265,"body":"I know you probably have more thoughts on"},{"startTime":1399.725,"endTime":1402.265,"body":"this than I do."},{"startTime":1402.265,"endTime":1405.935,"body":"Hopefully you've dealt with someone that's"},{"startTime":1402.265,"endTime":1405.935,"body":"done this before, but how do you recommend"},{"startTime":1405.935,"endTime":1409.715,"body":"training during Ramadan where you fast"},{"startTime":1405.935,"endTime":1409.715,"body":"from sunrise to sunset?"},{"startTime":1409.91,"endTime":1416.31,"body":"Yeah, so apologies if I get some of the"},{"startTime":1409.91,"endTime":1416.31,"body":"things wrong here, but I believe it's a"},{"startTime":1416.31,"endTime":1420.31,"body":"full blown fast, not even water until"},{"startTime":1416.31,"endTime":1420.31,"body":"sunset."},{"startTime":1420.85,"endTime":1424.83,"body":"My recommendation here is training at"},{"startTime":1420.85,"endTime":1424.83,"body":"night."},{"startTime":1424.83,"endTime":1432.08,"body":"If I'm being honest, I have, again,"},{"startTime":1424.83,"endTime":1432.08,"body":"please, please, please forgive my"},{"startTime":1432.08,"endTime":1432.79,"body":"ignorance here."},{"startTime":1432.79,"endTime":1436.09,"body":"I believe Ramadan is 30 to 45 days."},{"startTime":1436.09,"endTime":1439.678,"body":"I want to say it's actually longer than in"},{"startTime":1436.09,"endTime":1439.678,"body":"a month."},{"startTime":1439.734,"endTime":1446.124,"body":"I really would not recommend training"},{"startTime":1439.734,"endTime":1446.124,"body":"fasted for that long of a time when you"},{"startTime":1446.124,"endTime":1450.874,"body":"are not going to be eating for literally"},{"startTime":1446.124,"endTime":1450.874,"body":"eight hours, like post -training or"},{"startTime":1450.874,"endTime":1451.994,"body":"something like that."},{"startTime":1451.994,"endTime":1454.434,"body":"I would sunset goes down."},{"startTime":1454.434,"endTime":1460.314,"body":"Maybe, maybe you put in that really quick,"},{"startTime":1454.434,"endTime":1460.314,"body":"like Brian style meal, Gatorade and whey"},{"startTime":1460.314,"endTime":1462.334,"body":"mixed train immediately."},{"startTime":1462.334,"endTime":1466.654,"body":"Maybe you take in some extra intra workout"},{"startTime":1462.334,"endTime":1466.654,"body":"carbohydrate during that time in the form"},{"startTime":1466.654,"endTime":1468.124,"body":"of, of, of a liquid."},{"startTime":1468.124,"endTime":1472.184,"body":"liquid carbohydrate and then you have your"},{"startTime":1468.124,"endTime":1472.184,"body":"post -workout and then just try to not"},{"startTime":1472.184,"endTime":1477.764,"body":"train too close to Bedtime because that"},{"startTime":1472.184,"endTime":1477.764,"body":"typically does not work for many people"},{"startTime":1477.764,"endTime":1483.414,"body":"but you may find yourself an anomaly there"},{"startTime":1477.764,"endTime":1483.414,"body":"But that that's how I would structure it"},{"startTime":1483.414,"endTime":1487.544,"body":"in in this particular context with the"},{"startTime":1483.414,"endTime":1487.544,"body":"current amount of knowledge that I have"},{"startTime":1487.544,"endTime":1488.462,"body":"about ramen"},{"startTime":1489.721,"endTime":1490.551,"body":"Yeah, I agree."},{"startTime":1490.551,"endTime":1492.081,"body":"I don't have a whole lot to add."},{"startTime":1492.081,"endTime":1498.081,"body":"I did find myself curious about whether"},{"startTime":1492.081,"endTime":1498.081,"body":"they're in winter over there or not."},{"startTime":1498.081,"endTime":1500.101,"body":"I guess it doesn't matter where."},{"startTime":1500.821,"endTime":1503.301,"body":"People can live wherever and practice"},{"startTime":1500.821,"endTime":1503.301,"body":"Ramadan."},{"startTime":1503.301,"endTime":1506.221,"body":"So I guess that's a really silly way of"},{"startTime":1503.301,"endTime":1506.221,"body":"saying that."},{"startTime":1506.581,"endTime":1512.681,"body":"But if it is winter, then it gets dark"},{"startTime":1506.581,"endTime":1512.681,"body":"earlier and thus you can train earlier."},{"startTime":1512.681,"endTime":1516.101,"body":"So like right now in Colorado, it's dark"},{"startTime":1512.681,"endTime":1516.101,"body":"by 5 p .m."},{"startTime":1516.101,"endTime":1516.901,"body":"or whatever."},{"startTime":1516.901,"endTime":1520.049,"body":"So you could train at 5 p .m."},{"startTime":1520.281,"endTime":1523.581,"body":"and then you'd still have a number of"},{"startTime":1520.281,"endTime":1523.581,"body":"hours before you go to bed."},{"startTime":1523.581,"endTime":1527.501,"body":"So I would kind of try and shift the whole"},{"startTime":1523.581,"endTime":1527.501,"body":"life schedule back a little bit."},{"startTime":1527.501,"endTime":1529.951,"body":"So maybe then you can sleep in in the"},{"startTime":1527.501,"endTime":1529.951,"body":"morning a little bit."},{"startTime":1529.951,"endTime":1532.861,"body":"You have less time where you're awake and"},{"startTime":1529.951,"endTime":1532.861,"body":"not consuming."},{"startTime":1533.241,"endTime":1537.701,"body":"Yeah, it's a tough situation for sure, but"},{"startTime":1533.241,"endTime":1537.701,"body":"I do think training primarily in the"},{"startTime":1537.701,"endTime":1542.171,"body":"earlier parts of when you're able to"},{"startTime":1537.701,"endTime":1542.171,"body":"consume calories would probably be the"},{"startTime":1542.171,"endTime":1543.209,"body":"best way to go."},{"startTime":1545.017,"endTime":1550.531,"body":"Aaron, how do you figure out quote, what"},{"startTime":1545.017,"endTime":1550.531,"body":"works for you?"},{"startTime":1550.71,"endTime":1554.51,"body":"So one of its time, you have to spend"},{"startTime":1550.71,"endTime":1554.51,"body":"enough, you have to be around the block"},{"startTime":1554.51,"endTime":1561.96,"body":"enough times to try different things and"},{"startTime":1554.51,"endTime":1561.96,"body":"figure out which has worked and which"},{"startTime":1561.96,"endTime":1562.79,"body":"doesn't work."},{"startTime":1562.79,"endTime":1568.91,"body":"What I will say is I do find, or at least"},{"startTime":1562.79,"endTime":1568.91,"body":"it's of my belief that I think this is"},{"startTime":1568.91,"endTime":1573.53,"body":"much more psychological and more"},{"startTime":1568.91,"endTime":1573.53,"body":"personality trait as opposed to like"},{"startTime":1573.53,"endTime":1574.73,"body":"physiological."},{"startTime":1575.85,"endTime":1577.44,"body":"So there's that one."},{"startTime":1577.44,"endTime":1579.318,"body":"It can also be environment specific."},{"startTime":1579.318,"endTime":1583.598,"body":"Right, I've found myself where in certain"},{"startTime":1579.318,"endTime":1583.598,"body":"environments things work for me and then"},{"startTime":1583.598,"endTime":1587.738,"body":"in a different environment, the thing that"},{"startTime":1583.598,"endTime":1587.738,"body":"worked for me before no longer works for"},{"startTime":1587.738,"endTime":1592.758,"body":"me, but that's typically related to like"},{"startTime":1587.738,"endTime":1592.758,"body":"my psychological, you know, changes,"},{"startTime":1592.758,"endTime":1597.698,"body":"growth, whatever we want to call it there,"},{"startTime":1592.758,"endTime":1597.698,"body":"but it's just spending time doing"},{"startTime":1597.698,"endTime":1601.728,"body":"different things and formulating your own"},{"startTime":1597.698,"endTime":1601.728,"body":"opinion, which I've talked about on the"},{"startTime":1601.728,"endTime":1602.488,"body":"podcast before."},{"startTime":1602.488,"endTime":1604.894,"body":"I am a massive, massive fan."},{"startTime":1605.945,"endTime":1608.185,"body":"Yeah, I agree there."},{"startTime":1608.185,"endTime":1612.365,"body":"It's a tough question because it really"},{"startTime":1608.185,"endTime":1612.365,"body":"does just take time as Aaron said."},{"startTime":1612.385,"endTime":1615.265,"body":"We know that, you know, there are many"},{"startTime":1612.385,"endTime":1615.265,"body":"roads to Rome."},{"startTime":1615.265,"endTime":1620.195,"body":"So you can go with high volume further"},{"startTime":1615.265,"endTime":1620.195,"body":"from failure or lower volume close to"},{"startTime":1620.195,"endTime":1620.515,"body":"failure."},{"startTime":1620.515,"endTime":1623.805,"body":"So a lot of that is psychological as far"},{"startTime":1620.515,"endTime":1623.805,"body":"as what do you enjoy doing?"},{"startTime":1623.805,"endTime":1627.595,"body":"Because when you think about what works"},{"startTime":1623.805,"endTime":1627.595,"body":"for you, it's not what works for you in"},{"startTime":1627.595,"endTime":1628.005,"body":"the moment."},{"startTime":1628.005,"endTime":1631.405,"body":"It's not how do I get the best results in"},{"startTime":1628.005,"endTime":1631.405,"body":"six months or in one year."},{"startTime":1631.405,"endTime":1634.745,"body":"It's about how am I going to find what"},{"startTime":1631.405,"endTime":1634.745,"body":"works for me?"},{"startTime":1634.745,"endTime":1640.605,"body":"for the duration because at the end of the"},{"startTime":1634.745,"endTime":1640.605,"body":"day, 15 or 20 years in, it kind of doesn't"},{"startTime":1640.605,"endTime":1643.805,"body":"matter which path you take because you're"},{"startTime":1640.605,"endTime":1643.805,"body":"going to get close to your genetic ceiling"},{"startTime":1643.805,"endTime":1644.705,"body":"either way."},{"startTime":1644.705,"endTime":1650.385,"body":"So finding the one that's enjoyable to you"},{"startTime":1644.705,"endTime":1650.385,"body":"and that you'll actually continue doing"},{"startTime":1650.385,"endTime":1654.485,"body":"and working hard on over the years is the"},{"startTime":1650.385,"endTime":1654.485,"body":"right solution."},{"startTime":1654.485,"endTime":1661.395,"body":"And so after that, which is more of the"},{"startTime":1654.485,"endTime":1661.395,"body":"psychological piece, I do sort of enjoy"},{"startTime":1661.395,"endTime":1663.473,"body":"the proxy of"},{"startTime":1663.609,"endTime":1665.429,"body":"of soreness."},{"startTime":1665.529,"endTime":1670.959,"body":"And I know that that's a bit of a faux"},{"startTime":1665.529,"endTime":1670.959,"body":"pas, evidence based to use soreness in"},{"startTime":1670.959,"endTime":1671.299,"body":"this way."},{"startTime":1671.299,"endTime":1675.069,"body":"But it at least tells you that that you're"},{"startTime":1671.299,"endTime":1675.069,"body":"stimulating the muscles you're trying to"},{"startTime":1675.069,"endTime":1677.329,"body":"work and that you're doing a sufficient"},{"startTime":1675.069,"endTime":1677.329,"body":"amount of volume."},{"startTime":1677.329,"endTime":1681.299,"body":"So I would say that you don't want to be"},{"startTime":1677.329,"endTime":1681.299,"body":"like soul crushing sore where you can't"},{"startTime":1681.299,"endTime":1682.969,"body":"walk or function."},{"startTime":1682.969,"endTime":1687.129,"body":"But you do want some sort of something"},{"startTime":1682.969,"endTime":1687.129,"body":"where you go to, you know, flex your quad"},{"startTime":1687.129,"endTime":1690.819,"body":"or, you know, stretch your chest out and"},{"startTime":1687.129,"endTime":1690.819,"body":"you're like, Oh, yeah, like I worked that"},{"startTime":1690.819,"endTime":1692.441,"body":"the other day or whatever."},{"startTime":1692.441,"endTime":1696.861,"body":"And so I think if you are finding that"},{"startTime":1692.441,"endTime":1696.861,"body":"you're getting some of those sensations in"},{"startTime":1696.861,"endTime":1701.981,"body":"the muscle groups that do tend to get"},{"startTime":1696.861,"endTime":1701.981,"body":"sore, that that's a good sign."},{"startTime":1701.981,"endTime":1704.821,"body":"And then as we've discussed on the"},{"startTime":1701.981,"endTime":1704.821,"body":"podcast, there are just certain muscles"},{"startTime":1704.821,"endTime":1706.141,"body":"that won't get sore."},{"startTime":1706.141,"endTime":1710.191,"body":"Like if you're trying to sit there and"},{"startTime":1706.141,"endTime":1710.191,"body":"wait for soreness for your lats or your"},{"startTime":1710.191,"endTime":1715.251,"body":"side delts, you might be doing 30 sets and"},{"startTime":1710.191,"endTime":1715.251,"body":"being like, man, it took 30 sets to get"},{"startTime":1715.251,"endTime":1715.491,"body":"sore."},{"startTime":1715.491,"endTime":1718.481,"body":"I now need to do 30 sets of lat work every"},{"startTime":1715.491,"endTime":1718.481,"body":"day."},{"startTime":1718.481,"endTime":1720.271,"body":"And I don't think that's true."},{"startTime":1720.271,"endTime":1722.393,"body":"So I do think there are certain muscles"},{"startTime":1720.271,"endTime":1722.393,"body":"that have"},{"startTime":1722.393,"endTime":1727.143,"body":"a higher propensity to soreness and maybe"},{"startTime":1722.393,"endTime":1727.143,"body":"just using those as a proxy for overall"},{"startTime":1727.143,"endTime":1729.413,"body":"volume for your body is a decent way to"},{"startTime":1727.143,"endTime":1729.413,"body":"go."},{"startTime":1729.413,"endTime":1733.903,"body":"But, but yeah, ultimately I think it's the"},{"startTime":1729.413,"endTime":1733.903,"body":"psychology of enjoyment over time, which"},{"startTime":1733.903,"endTime":1739.043,"body":"is going to lead you to, you know, in 15"},{"startTime":1733.903,"endTime":1739.043,"body":"to 20 years, a similar physique, no matter"},{"startTime":1739.043,"endTime":1740.361,"body":"which road you take."},{"startTime":1743.993,"endTime":1748.059,"body":"Great tips for trouble sleeping in a"},{"startTime":1743.993,"endTime":1748.059,"body":"deficit."},{"startTime":1749.174,"endTime":1755.744,"body":"So, yes, the first thing I would say is if"},{"startTime":1749.174,"endTime":1755.744,"body":"it's, what is the reason that you're"},{"startTime":1755.744,"endTime":1756.894,"body":"having a hard time sleeping?"},{"startTime":1756.894,"endTime":1763.174,"body":"Is it, we are so lean that we are now"},{"startTime":1756.894,"endTime":1763.174,"body":"experiencing the physiological detriments"},{"startTime":1763.174,"endTime":1765.234,"body":"of how lean that we are."},{"startTime":1765.534,"endTime":1769.734,"body":"You might wanna bring in some of like"},{"startTime":1765.534,"endTime":1769.734,"body":"sleep aids, melatonin, those sorts of"},{"startTime":1769.734,"endTime":1774.934,"body":"things, magnesium at the end of the night,"},{"startTime":1769.734,"endTime":1774.934,"body":"maybe L -tyrosine, these sorts of things."},{"startTime":1774.934,"endTime":1778.294,"body":"But let me be very, very clear, objective."},{"startTime":1778.294,"endTime":1783.054,"body":"you have to be very, very lean for these"},{"startTime":1778.294,"endTime":1783.054,"body":"things to actually start to happen."},{"startTime":1783.354,"endTime":1788.224,"body":"I've had clients before who were like six"},{"startTime":1783.354,"endTime":1788.224,"body":"weeks into a calorie deficit and they're"},{"startTime":1788.224,"endTime":1793.634,"body":"down seven pounds, you know, and I'm"},{"startTime":1788.224,"endTime":1793.634,"body":"talking, we're like objectively 18 % body"},{"startTime":1793.634,"endTime":1793.824,"body":"fat."},{"startTime":1793.824,"endTime":1796.054,"body":"And they're like, ah, I think the"},{"startTime":1793.824,"endTime":1796.054,"body":"deficit's messing with my sleep."},{"startTime":1796.054,"endTime":1798.734,"body":"And I'm like, dude, no, it's not."},{"startTime":1798.794,"endTime":1800.314,"body":"No, it's not."},{"startTime":1800.754,"endTime":1805.514,"body":"So if it can, but you have to be very,"},{"startTime":1800.754,"endTime":1805.514,"body":"very lean."},{"startTime":1808.086,"endTime":1812.656,"body":"Now, if it's a hunger related thing, which"},{"startTime":1808.086,"endTime":1812.656,"body":"could present itself much more early, what"},{"startTime":1812.656,"endTime":1816.966,"body":"you can do in something that I will use"},{"startTime":1812.656,"endTime":1816.966,"body":"commonly is reserving a little bit of"},{"startTime":1816.966,"endTime":1817.286,"body":"fruit."},{"startTime":1817.286,"endTime":1822.426,"body":"I typically use strawberries most commonly"},{"startTime":1817.286,"endTime":1822.426,"body":"to have like post dinner, maybe an hour"},{"startTime":1822.426,"endTime":1827.086,"body":"before bed or something like that, just to"},{"startTime":1822.426,"endTime":1827.086,"body":"give you a little bit of something to eat"},{"startTime":1827.086,"endTime":1828.326,"body":"from a hunger standpoint."},{"startTime":1828.326,"endTime":1831.566,"body":"Maybe we pair it with a little bit of fat"},{"startTime":1828.326,"endTime":1831.566,"body":"to kind of slow that down."},{"startTime":1831.566,"endTime":1836.598,"body":"If you're someone who handles casein well,"},{"startTime":1831.566,"endTime":1836.598,"body":"you can use like a casein protein."},{"startTime":1836.598,"endTime":1841.378,"body":"to help slow the overall absorption of all"},{"startTime":1836.598,"endTime":1841.378,"body":"of that there."},{"startTime":1842.018,"endTime":1845.498,"body":"So from a hunger standpoint, those are the"},{"startTime":1842.018,"endTime":1845.498,"body":"kind of things there, but also it's"},{"startTime":1845.498,"endTime":1848.648,"body":"important not to neglect the other sleep"},{"startTime":1845.498,"endTime":1848.648,"body":"hygiene things."},{"startTime":1848.648,"endTime":1853.858,"body":"If you have air conditioning in your room,"},{"startTime":1848.648,"endTime":1853.858,"body":"make it as cold as you possibly can."},{"startTime":1854.078,"endTime":1858.248,"body":"Make your room as dark as you possibly"},{"startTime":1854.078,"endTime":1858.248,"body":"can."},{"startTime":1858.248,"endTime":1862.498,"body":"Make it as quiet as you possibly can from"},{"startTime":1858.248,"endTime":1862.498,"body":"outside sources, those sorts of things."},{"startTime":1862.498,"endTime":1865.758,"body":"So cover your big three on the sleep"},{"startTime":1862.498,"endTime":1865.758,"body":"hygiene."},{"startTime":1866.454,"endTime":1870.294,"body":"before looking at the sleep aids and"},{"startTime":1866.454,"endTime":1870.294,"body":"different things like that."},{"startTime":1870.294,"endTime":1875.804,"body":"Or the last one is if we have been in a"},{"startTime":1870.294,"endTime":1875.804,"body":"deficit for quite some time and maybe our"},{"startTime":1875.804,"endTime":1880.734,"body":"caffeine intake has been kind of titrating"},{"startTime":1875.804,"endTime":1880.734,"body":"up, that's another one that you can start"},{"startTime":1880.734,"endTime":1887.094,"body":"to look at is either titrating that back"},{"startTime":1880.734,"endTime":1887.094,"body":"down or using a harder cutoff time for the"},{"startTime":1887.094,"endTime":1890.276,"body":"proximity to sleep of the caffeine intake."},{"startTime":1891.161,"endTime":1892.541,"body":"Yeah, all well said."},{"startTime":1892.541,"endTime":1897.301,"body":"I'll just add that I actually think sleep"},{"startTime":1892.541,"endTime":1897.301,"body":"improves as you get into a deficit until"},{"startTime":1897.301,"endTime":1898.421,"body":"you're too lean."},{"startTime":1898.421,"endTime":1902.261,"body":"That's been my experience and the"},{"startTime":1898.421,"endTime":1902.261,"body":"experience I've had with clients as well."},{"startTime":1902.261,"endTime":1906.461,"body":"And so if you're just kind of using the"},{"startTime":1902.261,"endTime":1906.461,"body":"deficit as an excuse to be like, Oh, my"},{"startTime":1906.461,"endTime":1907.211,"body":"sleep is suffering."},{"startTime":1907.211,"endTime":1910.741,"body":"I don't think that that's necessarily the"},{"startTime":1907.211,"endTime":1910.741,"body":"case unless like Aaron said, you're too"},{"startTime":1910.741,"endTime":1911.473,"body":"lean."},{"startTime":1913.206,"endTime":1920.026,"body":"At the end of my deficit, I was sleeping"},{"startTime":1913.206,"endTime":1920.026,"body":"some of the best I'd ever slept in my"},{"startTime":1920.026,"endTime":1920.686,"body":"adult life."},{"startTime":1920.686,"endTime":1928.996,"body":"And that's just because I was so exhausted"},{"startTime":1920.686,"endTime":1928.996,"body":"from just the training, the deficit for"},{"startTime":1928.996,"endTime":1929.596,"body":"the duration."},{"startTime":1929.596,"endTime":1933.368,"body":"I was sleeping so well, but it's because I"},{"startTime":1929.596,"endTime":1933.368,"body":"needed to."},{"startTime":1933.629,"endTime":1934.389,"body":"yeah."},{"startTime":1934.389,"endTime":1938.089,"body":"I would say sleep hygiene is super"},{"startTime":1934.389,"endTime":1938.089,"body":"important, especially if you think that"},{"startTime":1938.089,"endTime":1939.889,"body":"you're struggling, like Aaron said."},{"startTime":1939.889,"endTime":1944.859,"body":"And then I use, I guess it also depends,"},{"startTime":1939.889,"endTime":1944.859,"body":"is your problem sleep latency, like going"},{"startTime":1944.859,"endTime":1947.669,"body":"to sleep, or is it staying asleep?"},{"startTime":1948.229,"endTime":1952.239,"body":"And so I don't have a lot of suggestions"},{"startTime":1948.229,"endTime":1952.239,"body":"for staying asleep."},{"startTime":1952.239,"endTime":1953.999,"body":"That's one that I struggle with as well."},{"startTime":1953.999,"endTime":1958.409,"body":"I tend to wake up a couple times a night,"},{"startTime":1953.999,"endTime":1958.409,"body":"roll over, go pee, whatever it is."},{"startTime":1958.409,"endTime":1960.329,"body":"But as far as getting to sleep,"},{"startTime":1960.921,"endTime":1964.901,"body":"I do think the sleep hygiene plays a huge"},{"startTime":1960.921,"endTime":1964.901,"body":"role in getting to sleep."},{"startTime":1965.261,"endTime":1970.841,"body":"And when I was having my THC cessation, I"},{"startTime":1965.261,"endTime":1970.841,"body":"used a product called ZMO."},{"startTime":1970.841,"endTime":1975.261,"body":"So it's zinc, magnesium and oyster from"},{"startTime":1970.841,"endTime":1975.261,"body":"Transparent Labs."},{"startTime":1975.621,"endTime":1979.561,"body":"And I combine that with a low dose of"},{"startTime":1981.433,"endTime":1984.593,"body":"L -theanine, that's the one that you take"},{"startTime":1981.433,"endTime":1984.593,"body":"to mitigate caffeine, right?"},{"startTime":1984.593,"endTime":1986.293,"body":"To kind of, yeah, yeah."},{"startTime":1986.293,"endTime":1990.733,"body":"So I would, yeah, yeah, not mitigate,"},{"startTime":1986.293,"endTime":1990.733,"body":"yeah, yeah, balance."},{"startTime":1990.733,"endTime":1995.293,"body":"So I would take 200 milligrams of L"},{"startTime":1990.733,"endTime":1995.293,"body":"-theanine with two capsules of the ZMO,"},{"startTime":1995.293,"endTime":1999.303,"body":"and that was like super effective for me"},{"startTime":1995.293,"endTime":1999.303,"body":"during the period of time that I wasn't"},{"startTime":1999.303,"endTime":2003.473,"body":"using weed to kind of help get me to"},{"startTime":1999.303,"endTime":2003.473,"body":"sleep, and I think stay asleep, so I don't"},{"startTime":2003.473,"endTime":2004.753,"body":"know, it was helpful."},{"startTime":2005.533,"endTime":2010.003,"body":"Aaron, I do not have any experience with"},{"startTime":2005.533,"endTime":2010.003,"body":"exertion headaches, so this question is"},{"startTime":2010.003,"endTime":2010.553,"body":"asking,"},{"startTime":2010.553,"endTime":2013.846,"body":"Do you have experience with them and any"},{"startTime":2010.553,"endTime":2013.846,"body":"known workarounds?"},{"startTime":2013.846,"endTime":2021.496,"body":"Yeah, so if you go back to last year"},{"startTime":2013.846,"endTime":2021.496,"body":"around maybe March ish of the podcast,"},{"startTime":2021.496,"endTime":2024.256,"body":"Brian, remember we had that those couple"},{"startTime":2021.496,"endTime":2024.256,"body":"of weeks where we were both getting"},{"startTime":2024.256,"endTime":2026.126,"body":"headaches for a while."},{"startTime":2026.406,"endTime":2032.506,"body":"So I was getting like the I would warm up"},{"startTime":2026.406,"endTime":2032.506,"body":"and I would be OK the second I got into my"},{"startTime":2032.506,"endTime":2035.926,"body":"first working set of the day, I was"},{"startTime":2032.506,"endTime":2035.926,"body":"getting these splitting headaches."},{"startTime":2036.446,"endTime":2042.582,"body":"Mine ended up being like tension headaches"},{"startTime":2036.446,"endTime":2042.582,"body":"from something in my trap or mid back."},{"startTime":2042.582,"endTime":2044.882,"body":"was like locked up and then it was"},{"startTime":2042.582,"endTime":2044.882,"body":"pulling."},{"startTime":2044.882,"endTime":2048.782,"body":"And when I would tense up really hard for"},{"startTime":2044.882,"endTime":2048.782,"body":"my top set, it would just like pull"},{"startTime":2048.782,"endTime":2050.962,"body":"everything and I would start getting these"},{"startTime":2048.782,"endTime":2050.962,"body":"headaches."},{"startTime":2050.962,"endTime":2056.942,"body":"So you can go to like a, get a body work"},{"startTime":2050.962,"endTime":2056.942,"body":"or something like that, or dig in all"},{"startTime":2056.942,"endTime":2060.352,"body":"through, through your upper back, upper"},{"startTime":2056.942,"endTime":2060.352,"body":"back, mid back, those sorts of things."},{"startTime":2060.352,"endTime":2061.6620000000003,"body":"So that's one."},{"startTime":2062.202,"endTime":2065.1099999999997,"body":"The first thing though I would look at,"},{"startTime":2062.202,"endTime":2065.1099999999997,"body":"look at your blood pressure."},{"startTime":2065.1099999999997,"endTime":2068.38,"body":"Right, if your blood pressure is getting"},{"startTime":2065.1099999999997,"endTime":2068.38,"body":"high and then once you get into training"},{"startTime":2068.38,"endTime":2071.59,"body":"and those sorts of things and the blood"},{"startTime":2068.38,"endTime":2071.59,"body":"pressure from training, which is very"},{"startTime":2071.59,"endTime":2075.47,"body":"normal, you get those elevations, you can"},{"startTime":2071.59,"endTime":2075.47,"body":"get headaches induced in training from"},{"startTime":2075.47,"endTime":2076.75,"body":"higher blood pressure."},{"startTime":2076.75,"endTime":2080.51,"body":"So maybe to first kind of cover your ass,"},{"startTime":2076.75,"endTime":2080.51,"body":"check your blood pressure and then look"},{"startTime":2080.51,"endTime":2084.82,"body":"into if there's any muscles or something"},{"startTime":2080.51,"endTime":2084.82,"body":"that's locked up in your mid back, upper"},{"startTime":2084.82,"endTime":2087.012,"body":"back traps, those sorts of things."},{"startTime":2089.337,"endTime":2090.657,"body":"Yeah, that's good advice."},{"startTime":2090.657,"endTime":2096.217,"body":"I had headaches at around that same time,"},{"startTime":2090.657,"endTime":2096.217,"body":"March, April last year for five or six"},{"startTime":2096.217,"endTime":2100.377,"body":"weeks, like literally incessantly, but I"},{"startTime":2096.217,"endTime":2100.377,"body":"don't think they were exertion headaches."},{"startTime":2100.377,"endTime":2102.397,"body":"In fact, I'm almost sure they were not."},{"startTime":2102.397,"endTime":2105.837,"body":"And I still don't really know what the"},{"startTime":2102.397,"endTime":2105.837,"body":"root cause of it was."},{"startTime":2106.017,"endTime":2112.117,"body":"So I don't have a great answer there, but"},{"startTime":2106.017,"endTime":2112.117,"body":"I just generally, when I have headaches,"},{"startTime":2112.117,"endTime":2114.893,"body":"because I don't have them very often."},{"startTime":2115.065,"endTime":2119.865,"body":"I do tend to just take ibuprofen because"},{"startTime":2115.065,"endTime":2119.865,"body":"it really works like magic for me and"},{"startTime":2119.865,"endTime":2123.445,"body":"makes me feel better, you know, within 30"},{"startTime":2119.865,"endTime":2123.445,"body":"minutes."},{"startTime":2123.445,"endTime":2127.885,"body":"So because I don't do it often, I know it"},{"startTime":2123.445,"endTime":2127.885,"body":"has mitigating effects on hypertrophy and"},{"startTime":2127.885,"endTime":2128.425,"body":"stuff like that."},{"startTime":2128.425,"endTime":2130.075,"body":"So I don't try to use it too often."},{"startTime":2130.075,"endTime":2134.905,"body":"But if it's a matter of I'm going to not"},{"startTime":2130.075,"endTime":2134.905,"body":"train because I have a headache or I'm"},{"startTime":2134.905,"endTime":2139.315,"body":"going to take 200 or 400 milligrams of"},{"startTime":2134.905,"endTime":2139.315,"body":"ibuprofen so that I can train, I'm always"},{"startTime":2139.315,"endTime":2141.445,"body":"going to opt to train."},{"startTime":2141.765,"endTime":2145.073,"body":"So yeah, it does not make it a habit, but"},{"startTime":2141.765,"endTime":2145.073,"body":"something that you can use as a tool."},{"startTime":2146.457,"endTime":2148.389,"body":"Sorry we weren't more helpful there."},{"startTime":2149.046,"endTime":2150.716,"body":"I feel like I was very helpful."},{"startTime":2151.545,"endTime":2154.815,"body":"I mean, but neither of us really have like"},{"startTime":2151.545,"endTime":2154.815,"body":"super like we don't know what exertion"},{"startTime":2154.815,"endTime":2156.135,"body":"headaches specifically are right?"},{"startTime":2156.135,"endTime":2159.875,"body":"Like if yours were tension headaches or"},{"startTime":2156.135,"endTime":2159.875,"body":"your because your back or your trap was"},{"startTime":2159.875,"endTime":2161.93,"body":"locked up, that's not exactly the same"},{"startTime":2159.875,"endTime":2161.93,"body":"thing."},{"startTime":2161.93,"endTime":2162.766,"body":"Yeah."},{"startTime":2164.627,"endTime":2168.937,"body":"Alright, hey, this is a cool thought"},{"startTime":2164.627,"endTime":2168.937,"body":"experiment if you could do only"},{"startTime":2168.937,"endTime":2172.689,"body":"concentrics or eccentrics which one and"},{"startTime":2168.937,"endTime":2172.689,"body":"why?"},{"startTime":2176.662,"endTime":2180.682,"body":"I think I would only do concentrics."},{"startTime":2185.494,"endTime":2188.294,"body":"Man, I really don't have a good answer."},{"startTime":2188.294,"endTime":2194.104,"body":"I would say concentrics, I just think"},{"startTime":2188.294,"endTime":2194.104,"body":"training would be very not fun if you were"},{"startTime":2194.104,"endTime":2196.134,"body":"just lowering it."},{"startTime":2196.254,"endTime":2198.224,"body":"I feel like it's just different."},{"startTime":2198.224,"endTime":2199.344,"body":"You're stronger, right?"},{"startTime":2199.344,"endTime":2202.454,"body":"You're objectively stronger with the"},{"startTime":2199.344,"endTime":2202.454,"body":"eccentrics."},{"startTime":2202.574,"endTime":2208.634,"body":"It would probably be really great for your"},{"startTime":2202.574,"endTime":2208.634,"body":"tendon and connective tissue remodeling."},{"startTime":2208.634,"endTime":2210.714,"body":"You'd probably have bulletproof tendons"},{"startTime":2208.634,"endTime":2210.714,"body":"everywhere."},{"startTime":2210.714,"endTime":2212.254,"body":"That would feel great."},{"startTime":2212.594,"endTime":2214.742,"body":"But I just feel like I wouldn't enjoy it."},{"startTime":2214.742,"endTime":2215.822,"body":"too much."},{"startTime":2215.822,"endTime":2217.552,"body":"I think that's my answer."},{"startTime":2218.553,"endTime":2223.953,"body":"Yeah, you know, I think if it goes for"},{"startTime":2218.553,"endTime":2223.953,"body":"enjoyment, it's 100 % concentrics."},{"startTime":2223.953,"endTime":2229.463,"body":"If you're talking about optimal"},{"startTime":2223.953,"endTime":2229.463,"body":"hypertrophy, and like you said, tendon"},{"startTime":2229.463,"endTime":2234.873,"body":"health and just general body wellness"},{"startTime":2229.463,"endTime":2234.873,"body":"overall, I do think eccentric is probably"},{"startTime":2234.873,"endTime":2237.113,"body":"the solution there."},{"startTime":2238.293,"endTime":2241.753,"body":"Either one would be really hard to"},{"startTime":2238.293,"endTime":2241.753,"body":"actually put into practice."},{"startTime":2241.753,"endTime":2246.573,"body":"So like you can drop the bar super fast"},{"startTime":2241.753,"endTime":2246.573,"body":"when you're from your the top of your"},{"startTime":2246.573,"endTime":2248.703,"body":"concentric and,"},{"startTime":2248.921,"endTime":2255.271,"body":"basically sort of avoid the eccentric, but"},{"startTime":2248.921,"endTime":2255.271,"body":"if you drop the bar super fast, then you"},{"startTime":2255.271,"endTime":2256.881,"body":"have to stop it."},{"startTime":2256.881,"endTime":2260.061,"body":"And therefore there is a ton of eccentric"},{"startTime":2256.881,"endTime":2260.061,"body":"loading."},{"startTime":2260.061,"endTime":2264.771,"body":"So I don't know how in practice we would"},{"startTime":2260.061,"endTime":2264.771,"body":"actually go about implementing concentrics"},{"startTime":2264.771,"endTime":2265.301,"body":"only."},{"startTime":2265.301,"endTime":2269.441,"body":"And then for E -centrics, it's kind of"},{"startTime":2265.301,"endTime":2269.441,"body":"similar because you can lower it down"},{"startTime":2269.441,"endTime":2272.061,"body":"super slowly, but then how do you get it"},{"startTime":2269.441,"endTime":2272.061,"body":"back up?"},{"startTime":2272.061,"endTime":2274.331,"body":"Even if you have a partner, they're kind"},{"startTime":2272.061,"endTime":2274.331,"body":"of helping you lift it up."},{"startTime":2274.331,"endTime":2277.241,"body":"You're still doing a little bit of the"},{"startTime":2274.331,"endTime":2277.241,"body":"work on the concentric."},{"startTime":2277.241,"endTime":2281.901,"body":"So it's really hard to kind of have that"},{"startTime":2277.241,"endTime":2281.901,"body":"binary comparison between the two."},{"startTime":2281.901,"endTime":2284.241,"body":"But it is an interesting thought"},{"startTime":2281.901,"endTime":2284.241,"body":"experiment."},{"startTime":2284.241,"endTime":2288.361,"body":"And I don't know, anyone else that's"},{"startTime":2284.241,"endTime":2288.361,"body":"listening to this podcast, let us know"},{"startTime":2288.361,"endTime":2290.141,"body":"your thoughts and why in the comments"},{"startTime":2288.361,"endTime":2290.141,"body":"below."},{"startTime":2290.141,"endTime":2290.954,"body":"I'm curious."},{"startTime":2290.954,"endTime":2291.954,"body":"yeah."},{"startTime":2292.434,"endTime":2294.354,"body":"This one I'll kick over to you, Brian."},{"startTime":2294.354,"endTime":2298.554,"body":"How close to failure do you start a meso"},{"startTime":2294.354,"endTime":2298.554,"body":"for lengthened movements?"},{"startTime":2298.554,"endTime":2301.352,"body":"Do you still think four RIR is good?"},{"startTime":2302.201,"endTime":2305.421,"body":"Yeah, this is a cool question because it"},{"startTime":2302.201,"endTime":2305.421,"body":"means that this person has been following"},{"startTime":2305.421,"endTime":2309.871,"body":"me and my work for a decent amount of time"},{"startTime":2305.421,"endTime":2309.871,"body":"because this is what I've talked about"},{"startTime":2309.871,"endTime":2313.291,"body":"years prior as far as how I progress"},{"startTime":2309.871,"endTime":2313.291,"body":"through a meso cycle."},{"startTime":2313.291,"endTime":2317.861,"body":"And then I think the context of why he's"},{"startTime":2313.291,"endTime":2317.861,"body":"asking this is likely with all the new"},{"startTime":2317.861,"endTime":2322.091,"body":"research that we have on proximity to"},{"startTime":2317.861,"endTime":2322.091,"body":"failure and, you know, exponential"},{"startTime":2322.091,"endTime":2325.901,"body":"increase of growth, the closer you get to"},{"startTime":2322.091,"endTime":2325.901,"body":"failure, et cetera, et cetera."},{"startTime":2327.225,"endTime":2330.825,"body":"I still think that if you're doing a"},{"startTime":2327.225,"endTime":2330.825,"body":"really demanding length and movement like"},{"startTime":2330.825,"endTime":2334.015,"body":"a hack squat or an RDL, I still like four"},{"startTime":2330.825,"endTime":2334.015,"body":"RIR."},{"startTime":2334.015,"endTime":2336.485,"body":"I think three to four is kind of my"},{"startTime":2334.015,"endTime":2336.485,"body":"number."},{"startTime":2336.485,"endTime":2341.295,"body":"And that's how I tend to now implement it"},{"startTime":2336.485,"endTime":2341.295,"body":"into my own training and into the training"},{"startTime":2341.295,"endTime":2344.325,"body":"of clients is right around that three to"},{"startTime":2341.295,"endTime":2344.325,"body":"four RIR number."},{"startTime":2344.325,"endTime":2349.395,"body":"And then that allows you to progress by"},{"startTime":2344.325,"endTime":2349.395,"body":"half a rep to a rep closer to failure each"},{"startTime":2349.395,"endTime":2353.165,"body":"week so that somewhere between the six and"},{"startTime":2349.395,"endTime":2353.165,"body":"eight week mark, I usually butt up right"},{"startTime":2353.165,"endTime":2356.823,"body":"against failure and then I feel fatigue is"},{"startTime":2353.165,"endTime":2356.823,"body":"high and I need to kind of..."},{"startTime":2356.823,"endTime":2358.813,"body":"reset and work forward again."},{"startTime":2359.033,"endTime":2365.513,"body":"So I do think that is the case for the"},{"startTime":2359.033,"endTime":2365.513,"body":"demanding length in movements."},{"startTime":2365.633,"endTime":2368.653,"body":"When it comes to the less demanding length"},{"startTime":2365.633,"endTime":2368.653,"body":"in movements, that's where I've maybe"},{"startTime":2368.653,"endTime":2370.413,"body":"shifted my perspective a little bit."},{"startTime":2370.413,"endTime":2374.153,"body":"So take something like a chest press, an"},{"startTime":2370.413,"endTime":2374.153,"body":"overhead press."},{"startTime":2376.825,"endTime":2381.775,"body":"I don't know what else would would be a"},{"startTime":2376.825,"endTime":2381.775,"body":"semi demanding length and movement, but"},{"startTime":2381.775,"endTime":2383.305,"body":"something along those lines."},{"startTime":2383.305,"endTime":2387.995,"body":"I would generally start it at two to three"},{"startTime":2383.305,"endTime":2387.995,"body":"RIR now."},{"startTime":2387.995,"endTime":2392.035,"body":"So knock maybe a rep, a rep and a half off"},{"startTime":2387.995,"endTime":2392.035,"body":"of that number and then progress it"},{"startTime":2392.035,"endTime":2392.725,"body":"forward from there."},{"startTime":2392.725,"endTime":2396.165,"body":"And then I'm much more likely to use"},{"startTime":2392.725,"endTime":2396.165,"body":"intensity techniques on those types of"},{"startTime":2396.165,"endTime":2396.445,"body":"movements."},{"startTime":2396.445,"endTime":2403.465,"body":"So where I would very rarely use a drop"},{"startTime":2396.445,"endTime":2403.465,"body":"set or rest pause set on a hack squat or"},{"startTime":2403.465,"endTime":2406.361,"body":"an RDL, like probably never on an RDL,"},{"startTime":2403.465,"endTime":2406.361,"body":"but."},{"startTime":2406.361,"endTime":2408.141,"body":"possibly on a hack squat."},{"startTime":2408.801,"endTime":2414.981,"body":"I think I would use those much more"},{"startTime":2408.801,"endTime":2414.981,"body":"quickly on like a chest press or an"},{"startTime":2414.981,"endTime":2419.241,"body":"overhead press type like moderately"},{"startTime":2414.981,"endTime":2419.241,"body":"challenging length and movement."},{"startTime":2419.241,"endTime":2422.941,"body":"But this actually, I wanted to kind of"},{"startTime":2419.241,"endTime":2422.941,"body":"kick this over to Aaron because I think"},{"startTime":2422.941,"endTime":2426.591,"body":"this is actually an interesting"},{"startTime":2422.941,"endTime":2426.591,"body":"opportunity for him to talk about the way"},{"startTime":2426.591,"endTime":2432.331,"body":"that they structure their training in his"},{"startTime":2426.591,"endTime":2432.331,"body":"training camp because to my best of"},{"startTime":2432.331,"endTime":2434.251,"body":"knowledge, you guys don't really do."},{"startTime":2434.251,"endTime":2438.621,"body":"messo cycle progression from further from"},{"startTime":2434.251,"endTime":2438.621,"body":"failure to close to failure, you kind of"},{"startTime":2438.621,"endTime":2441.781,"body":"just always go balls to the wall all the"},{"startTime":2438.621,"endTime":2441.781,"body":"time."},{"startTime":2441.781,"endTime":2443.601,"body":"So is that accurate?"},{"startTime":2443.601,"endTime":2445.871,"body":"And then what do you do when fatigue is"},{"startTime":2443.601,"endTime":2445.871,"body":"high?"},{"startTime":2445.871,"endTime":2449.571,"body":"What is like a reset week or a D -load"},{"startTime":2445.871,"endTime":2449.571,"body":"week or something like that look like for"},{"startTime":2449.571,"endTime":2450.493,"body":"you guys?"},{"startTime":2450.678,"endTime":2452.918,"body":"Yeah, so that is accurate."},{"startTime":2452.918,"endTime":2461.178,"body":"There is very little to none reps in"},{"startTime":2452.918,"endTime":2461.178,"body":"reserve used on anything."},{"startTime":2461.338,"endTime":2467.868,"body":"What I will say in how things are, how I"},{"startTime":2461.338,"endTime":2467.868,"body":"do things personally myself or like with"},{"startTime":2467.868,"endTime":2473.668,"body":"Jackson or some of the other people in"},{"startTime":2467.868,"endTime":2473.668,"body":"camp and stuff, they are larger deviations"},{"startTime":2473.668,"endTime":2479.458,"body":"from the research because again, I'm, this"},{"startTime":2473.668,"endTime":2479.458,"body":"is come, this, you could say this is bro"},{"startTime":2479.458,"endTime":2480.15,"body":"science."},{"startTime":2480.15,"endTime":2482.79,"body":"I wouldn't necessarily disagree with you."},{"startTime":2482.79,"endTime":2487.77,"body":"There is very little research done on"},{"startTime":2482.79,"endTime":2487.77,"body":"people at those levels."},{"startTime":2487.77,"endTime":2494.38,"body":"And I don't feel confident extrapolating"},{"startTime":2487.77,"endTime":2494.38,"body":"research from someone who has two years of"},{"startTime":2494.38,"endTime":2498.02,"body":"research or two years of like lifting or"},{"startTime":2494.38,"endTime":2498.02,"body":"something like that to someone who's"},{"startTime":2498.02,"endTime":2500.79,"body":"literally going for like an IFBB Pro card."},{"startTime":2500.79,"endTime":2507.31,"body":"I feel like a collective anecdote from,"},{"startTime":2500.79,"endTime":2507.31,"body":"again, this is only my opinion, holds more"},{"startTime":2507.31,"endTime":2509.67,"body":"water in that specific context."},{"startTime":2509.67,"endTime":2510.134,"body":"So."},{"startTime":2510.134,"endTime":2514.334,"body":"Again, it's really important to understand"},{"startTime":2510.134,"endTime":2514.334,"body":"the context of what you're talking."},{"startTime":2515.214,"endTime":2520.444,"body":"So, and then what I kind of do with"},{"startTime":2515.214,"endTime":2520.444,"body":"clients is it depends on the client,"},{"startTime":2520.444,"endTime":2520.634,"body":"right?"},{"startTime":2520.634,"endTime":2523.454,"body":"If it's someone who's more advanced in"},{"startTime":2520.634,"endTime":2523.454,"body":"those sorts of things, I might start them"},{"startTime":2523.454,"endTime":2529.284,"body":"off at like a two RAR because I just don't"},{"startTime":2523.454,"endTime":2529.284,"body":"feel confident that a four RAR or even a"},{"startTime":2529.284,"endTime":2536.164,"body":"three is really the best use of our weeks"},{"startTime":2529.284,"endTime":2536.164,"body":"together because they're, again, in my"},{"startTime":2536.164,"endTime":2536.822,"body":"standpoint,"},{"startTime":2536.822,"endTime":2541.162,"body":"not really honest progressions, whereas"},{"startTime":2536.822,"endTime":2541.162,"body":"it's like, hey, if you try as hard as you"},{"startTime":2541.162,"endTime":2545.622,"body":"can, you get eight next week, you try as"},{"startTime":2541.162,"endTime":2545.622,"body":"hard as you can, we get nine."},{"startTime":2545.622,"endTime":2547.882,"body":"Like that's a very honest progression."},{"startTime":2547.882,"endTime":2552.022,"body":"Now to get in kind of the second part of"},{"startTime":2547.882,"endTime":2552.022,"body":"the question is what happens as things"},{"startTime":2552.022,"endTime":2554.762,"body":"like stall or fatigue, you know, starts to"},{"startTime":2552.022,"endTime":2554.762,"body":"build."},{"startTime":2554.762,"endTime":2559.412,"body":"That's another benefit of the way that"},{"startTime":2554.762,"endTime":2559.412,"body":"like, you know, I don't want to say campus"},{"startTime":2559.412,"endTime":2562.622,"body":"structured, but how certain coaching and"},{"startTime":2559.412,"endTime":2562.622,"body":"stuff is structured is like, I have my"},{"startTime":2562.622,"endTime":2564.95,"body":"hands in much more than just training,"},{"startTime":2562.622,"endTime":2564.95,"body":"right?"},{"startTime":2564.95,"endTime":2570.66,"body":"So it's like we can either bring in a"},{"startTime":2564.95,"endTime":2570.66,"body":"strategic refeed, maybe we reduce volume"},{"startTime":2570.66,"endTime":2574.16,"body":"for a couple days or we take like, what I"},{"startTime":2570.66,"endTime":2574.16,"body":"really like to do is like three complete"},{"startTime":2574.16,"endTime":2577.81,"body":"days off of training or we look into other"},{"startTime":2574.16,"endTime":2577.81,"body":"facets."},{"startTime":2577.87,"endTime":2580.33,"body":"Or were we like just severely under"},{"startTime":2577.87,"endTime":2580.33,"body":"recovered?"},{"startTime":2580.33,"endTime":2582.62,"body":"Did we have a very poor night of sleep?"},{"startTime":2582.62,"endTime":2589.73,"body":"Like there's oftentimes many more factors"},{"startTime":2582.62,"endTime":2589.73,"body":"that are not training specific that"},{"startTime":2589.73,"endTime":2593.942,"body":"positively or negatively impact the"},{"startTime":2589.73,"endTime":2593.942,"body":"outcome of a training session or."},{"startTime":2593.942,"endTime":2595.582,"body":"or numerous sessions."},{"startTime":2597.145,"endTime":2599.145,"body":"Cool, dig that."},{"startTime":2599.685,"endTime":2600.845,"body":"All right."},{"startTime":2600.845,"endTime":2606.093,"body":"Is the sissy leg press a good alternative"},{"startTime":2600.845,"endTime":2606.093,"body":"when you don't have a hack squat?"},{"startTime":2606.614,"endTime":2608.114,"body":"I think it can be."},{"startTime":2608.114,"endTime":2608.404,"body":"Yeah."},{"startTime":2608.404,"endTime":2611.764,"body":"Um, it depends on what other equipment you"},{"startTime":2608.404,"endTime":2611.764,"body":"may have."},{"startTime":2611.764,"endTime":2616.034,"body":"I think it's, you're getting a great"},{"startTime":2611.764,"endTime":2616.034,"body":"degree of knee flexion."},{"startTime":2616.034,"endTime":2620.964,"body":"Uh, it's going to be very, very quadriceps"},{"startTime":2616.034,"endTime":2620.964,"body":"bias because of that great degree of knee"},{"startTime":2620.964,"endTime":2621.644,"body":"flexion."},{"startTime":2621.644,"endTime":2626.804,"body":"Um, there are some hack squats that"},{"startTime":2621.644,"endTime":2626.804,"body":"provide that really great degree of knee"},{"startTime":2626.804,"endTime":2627.214,"body":"flexion."},{"startTime":2627.214,"endTime":2630.314,"body":"And then there's some other ones that,"},{"startTime":2627.214,"endTime":2630.314,"body":"that honestly kind of don't."},{"startTime":2630.314,"endTime":2634.264,"body":"So it can be, but there may be other"},{"startTime":2630.314,"endTime":2634.264,"body":"things in your gym that may be even"},{"startTime":2634.264,"endTime":2636.682,"body":"better, like a potentially a Smith"},{"startTime":2634.264,"endTime":2636.682,"body":"machine."},{"startTime":2636.682,"endTime":2639.662,"body":"you know, squat with a heel wedge or"},{"startTime":2636.682,"endTime":2639.662,"body":"something like that."},{"startTime":2639.662,"endTime":2642.35,"body":"All depends on what you have available to"},{"startTime":2639.662,"endTime":2642.35,"body":"you."},{"startTime":2642.763,"endTime":2647.683,"body":"Yeah, I don't actually think the sissy leg"},{"startTime":2642.763,"endTime":2647.683,"body":"press is an equivalent to a hack squat."},{"startTime":2647.683,"endTime":2651.663,"body":"I think a sissy hack squat would be an"},{"startTime":2647.683,"endTime":2651.663,"body":"equivalent to a sissy leg press and a leg"},{"startTime":2651.663,"endTime":2654.003,"body":"press would be equivalent to a hack squat."},{"startTime":2654.003,"endTime":2658.103,"body":"So my thought would just be why not just"},{"startTime":2654.003,"endTime":2658.103,"body":"do regular ass leg press with your feet"},{"startTime":2658.103,"endTime":2663.653,"body":"low and keep all of the foot on the plate"},{"startTime":2658.103,"endTime":2663.653,"body":"so that you can get maximum force"},{"startTime":2663.653,"endTime":2664.803,"body":"production."},{"startTime":2664.823,"endTime":2666.801,"body":"And that's kind of the way I think about"},{"startTime":2664.823,"endTime":2666.801,"body":"that."},{"startTime":2666.806,"endTime":2672.186,"body":"Yeah, the only time I really will ever"},{"startTime":2666.806,"endTime":2672.186,"body":"like personally use the sissy leg press is"},{"startTime":2672.186,"endTime":2674.686,"body":"on one of the like plate selectorized"},{"startTime":2672.186,"endTime":2674.686,"body":"ones."},{"startTime":2674.686,"endTime":2678.786,"body":"If I wanted to keep like a really like a"},{"startTime":2674.686,"endTime":2678.786,"body":"really constant tension or if we were like"},{"startTime":2678.786,"endTime":2681.793,"body":"really limited on equipment or something"},{"startTime":2678.786,"endTime":2681.793,"body":"like that."},{"startTime":2681.793,"endTime":2685.513,"body":"yeah, it wouldn't be like a primary"},{"startTime":2681.793,"endTime":2685.513,"body":"movement part a would be like a way to"},{"startTime":2685.513,"endTime":2689.733,"body":"finish the thing off with lower loads and"},{"startTime":2685.513,"endTime":2689.733,"body":"part C or D or whatever."},{"startTime":2690.573,"endTime":2691.597,"body":"Yeah."},{"startTime":2692.598,"endTime":2695.358,"body":"Okay, I think this one is really good for"},{"startTime":2692.598,"endTime":2695.358,"body":"you, Brian."},{"startTime":2695.358,"endTime":2701.008,"body":"Relatively, how important are training"},{"startTime":2695.358,"endTime":2701.008,"body":"blocks versus going auto -regulation of"},{"startTime":2701.008,"endTime":2701.978,"body":"fatigue?"},{"startTime":2703.257,"endTime":2704.957,"body":"Yeah, I like this question."},{"startTime":2704.957,"endTime":2708.257,"body":"And ultimately, I think that it's probably"},{"startTime":2704.957,"endTime":2708.257,"body":"not important."},{"startTime":2708.257,"endTime":2712.497,"body":"Like I design all of my training for"},{"startTime":2708.257,"endTime":2712.497,"body":"myself and clients with training blocks."},{"startTime":2712.497,"endTime":2715.747,"body":"But that's just because that's the way my"},{"startTime":2712.497,"endTime":2715.747,"body":"brain likes to make sense of things."},{"startTime":2715.747,"endTime":2719.237,"body":"And I think that when you have a group"},{"startTime":2715.747,"endTime":2719.237,"body":"program where you have thousands of people"},{"startTime":2719.237,"endTime":2723.317,"body":"following a training program, you can't"},{"startTime":2719.237,"endTime":2723.317,"body":"expect them all to be able to auto"},{"startTime":2723.317,"endTime":2724.497,"body":"regulate their fatigue."},{"startTime":2724.497,"endTime":2728.137,"body":"So you hear me talking a lot about"},{"startTime":2724.497,"endTime":2728.137,"body":"training blocks and progression through"},{"startTime":2728.137,"endTime":2729.913,"body":"mesocycles and stuff like that."},{"startTime":2729.913,"endTime":2734.313,"body":"mostly because I speak to a mass audience"},{"startTime":2729.913,"endTime":2734.313,"body":"of people following group programs."},{"startTime":2734.313,"endTime":2739.533,"body":"And I have to have fine, I have to have"},{"startTime":2734.313,"endTime":2739.533,"body":"some way of managing fatigue on a global"},{"startTime":2739.533,"endTime":2740.193,"body":"level."},{"startTime":2740.193,"endTime":2746.313,"body":"But ultimately, I think if I was just"},{"startTime":2740.193,"endTime":2746.313,"body":"Brian who wasn't in the fitness industry"},{"startTime":2746.313,"endTime":2750.593,"body":"running group programs, and I was just"},{"startTime":2746.313,"endTime":2750.593,"body":"training myself to optimize hypertrophy,"},{"startTime":2750.593,"endTime":2756.233,"body":"it is very unlikely that I would have such"},{"startTime":2750.593,"endTime":2756.233,"body":"structured blocks of training."},{"startTime":2756.233,"endTime":2758.437,"body":"And I think that I would probably just,"},{"startTime":2758.937,"endTime":2764.097,"body":"trained more similarly to the way that"},{"startTime":2758.937,"endTime":2764.097,"body":"Aaron trains and probably just auto"},{"startTime":2764.097,"endTime":2769.027,"body":"-regulate days off as needed, which is"},{"startTime":2764.097,"endTime":2769.027,"body":"kind of similar to the way I used to train"},{"startTime":2769.027,"endTime":2771.177,"body":"back in the day before CrossFit."},{"startTime":2771.537,"endTime":2776.237,"body":"So, yeah, I think training blocks can be a"},{"startTime":2771.537,"endTime":2776.237,"body":"great way of organizing things and keeping"},{"startTime":2776.237,"endTime":2781.457,"body":"structure and kind of allowing you to say,"},{"startTime":2776.237,"endTime":2781.457,"body":"hey, in week two of this block, I did this"},{"startTime":2781.457,"endTime":2784.617,"body":"weight in reps and in week two of this"},{"startTime":2781.457,"endTime":2784.617,"body":"block, I'm going to try and exceed week"},{"startTime":2784.617,"endTime":2786.297,"body":"two from the prior block."},{"startTime":2786.297,"endTime":2791.337,"body":"I think it adds a lot of kind of diagnosis"},{"startTime":2786.297,"endTime":2791.337,"body":"and ability to assess progress in a nice"},{"startTime":2791.337,"endTime":2791.877,"body":"way."},{"startTime":2791.877,"endTime":2796.187,"body":"But you can also do it similarly like the"},{"startTime":2791.877,"endTime":2796.187,"body":"way Aaron does by just going balls to the"},{"startTime":2796.187,"endTime":2799.727,"body":"wall every time and then being like, oh, I"},{"startTime":2796.187,"endTime":2799.727,"body":"haven't exceeded in two or three weeks."},{"startTime":2799.727,"endTime":2800.647,"body":"I think fatigue is high."},{"startTime":2800.647,"endTime":2803.097,"body":"Let's take a few days off or deload and"},{"startTime":2800.647,"endTime":2803.097,"body":"reset."},{"startTime":2803.097,"endTime":2807.527,"body":"So a number of ways to, to skin the cat"},{"startTime":2803.097,"endTime":2807.527,"body":"here, multiple roads to Rome, however you"},{"startTime":2807.527,"endTime":2808.117,"body":"want to say that."},{"startTime":2808.117,"endTime":2812.229,"body":"And I think again, it kind of comes down"},{"startTime":2808.117,"endTime":2812.229,"body":"to psychological preference here."},{"startTime":2815.24,"endTime":2816.47,"body":"This one I wanna kick over to you."},{"startTime":2816.47,"endTime":2821.31,"body":"I know my answer on it, so I'll obviously"},{"startTime":2816.47,"endTime":2821.31,"body":"add it, but the purpose of warm -up sets"},{"startTime":2821.31,"endTime":2823.24,"body":"beyond lower injury risk."},{"startTime":2823.24,"endTime":2826.696,"body":"Can you lift heavier if more warmed up?"},{"startTime":2829.113,"endTime":2834.313,"body":"So I think there's a priming of the"},{"startTime":2829.113,"endTime":2834.313,"body":"central nervous system that applies to"},{"startTime":2834.313,"endTime":2835.863,"body":"both hypertrophy and powerlifting."},{"startTime":2835.863,"endTime":2840.933,"body":"But I think that in strength sport, like"},{"startTime":2835.863,"endTime":2840.933,"body":"powerlifting, it's much more relevant"},{"startTime":2840.933,"endTime":2848.553,"body":"because there is science in post"},{"startTime":2840.933,"endTime":2848.553,"body":"activation potentiation, basically meaning"},{"startTime":2848.553,"endTime":2852.653,"body":"that you can, the way I interpret that,"},{"startTime":2848.553,"endTime":2852.653,"body":"and there's ways athletes interpret it by"},{"startTime":2852.653,"endTime":2857.305,"body":"doing an explosive movement before a"},{"startTime":2852.653,"endTime":2857.305,"body":"static movement or a slow movement."},{"startTime":2857.305,"endTime":2861.965,"body":"But the way I look at it is doing a"},{"startTime":2857.305,"endTime":2861.965,"body":"heavier single before doing a lighter"},{"startTime":2861.965,"endTime":2862.955,"body":"higher rep set."},{"startTime":2862.955,"endTime":2868.905,"body":"So in powerlifting, that might look like"},{"startTime":2862.955,"endTime":2868.905,"body":"I'm going to do a single at 105 % of the"},{"startTime":2868.905,"endTime":2870.305,"body":"triple that I'm about to do."},{"startTime":2870.305,"endTime":2874.535,"body":"And so by doing that single, it makes that"},{"startTime":2870.305,"endTime":2874.535,"body":"triple feel a little bit lighter that you"},{"startTime":2874.535,"endTime":2876.165,"body":"do subsequently."},{"startTime":2876.165,"endTime":2879.685,"body":"So I do think there is great"},{"startTime":2876.165,"endTime":2879.685,"body":"rationalization for that in the"},{"startTime":2879.685,"endTime":2881.185,"body":"powerlifting realm."},{"startTime":2883.609,"endTime":2889.639,"body":"He says beyond injury risk, but I don't"},{"startTime":2883.609,"endTime":2889.639,"body":"think that we can completely take that out"},{"startTime":2889.639,"endTime":2894.749,"body":"because if you did just jump to your"},{"startTime":2889.639,"endTime":2894.749,"body":"heaviest weight without that, aside from"},{"startTime":2894.749,"endTime":2898.559,"body":"the priming characteristics, I do think,"},{"startTime":2894.749,"endTime":2898.559,"body":"you know, injury becomes such a large"},{"startTime":2898.559,"endTime":2906.069,"body":"concern that it requires, it necessitates"},{"startTime":2898.559,"endTime":2906.069,"body":"that there is a warmup in there."},{"startTime":2906.069,"endTime":2911.179,"body":"As far as hypertrophy goes, I think what"},{"startTime":2906.069,"endTime":2911.179,"body":"the warmup sets do is they help you"},{"startTime":2911.179,"endTime":2912.121,"body":"establish,"},{"startTime":2912.121,"endTime":2913.561,"body":"a mind muscle connection."},{"startTime":2913.561,"endTime":2920.721,"body":"And if you went into lifting your top set"},{"startTime":2913.561,"endTime":2920.721,"body":"cold, possibly injury risk is not as high"},{"startTime":2920.721,"endTime":2925.701,"body":"as powerlifting because you're doing an"},{"startTime":2920.721,"endTime":2925.701,"body":"eight to 12 or 15 rep set instead of a"},{"startTime":2925.701,"endTime":2927.061,"body":"three to five rep set."},{"startTime":2927.061,"endTime":2931.501,"body":"So the loads are, you know, comparatively"},{"startTime":2927.061,"endTime":2931.501,"body":"lower."},{"startTime":2931.681,"endTime":2936.271,"body":"But I do think the process of the warmup"},{"startTime":2931.681,"endTime":2936.271,"body":"sets and building mind muscle connection"},{"startTime":2936.271,"endTime":2938.841,"body":"and creating blood flow to the working"},{"startTime":2936.271,"endTime":2938.841,"body":"muscles."},{"startTime":2938.841,"endTime":2942.989,"body":"are a key contributor to optimizing"},{"startTime":2938.841,"endTime":2942.989,"body":"hypertrophy at the heavier weights."},{"startTime":2943.542,"endTime":2949.454,"body":"Yeah, the injury risk I think is pretty"},{"startTime":2943.542,"endTime":2949.454,"body":"self -explanatory there, but."},{"startTime":2951.126,"endTime":2955.226,"body":"I, and this could be age related to with"},{"startTime":2951.126,"endTime":2955.226,"body":"the thing about just getting a little bit"},{"startTime":2955.226,"endTime":2959.446,"body":"older, but the example that always comes"},{"startTime":2955.226,"endTime":2959.446,"body":"to mind, and this is where I experience it"},{"startTime":2959.446,"endTime":2961.606,"body":"most is on the leg extension."},{"startTime":2962.026,"endTime":2966.856,"body":"I like, for me to get to my top set on the"},{"startTime":2962.026,"endTime":2966.856,"body":"leg extension, I literally need like four"},{"startTime":2966.856,"endTime":2967.986,"body":"warmup sets."},{"startTime":2967.986,"endTime":2972.096,"body":"And if I only like sometimes one of our"},{"startTime":2967.986,"endTime":2972.096,"body":"training partners, Cade, he's young, he's"},{"startTime":2972.096,"endTime":2973.786,"body":"23 and he just like wants to get into it."},{"startTime":2973.786,"endTime":2974.716,"body":"He's like, I don't need a warmup."},{"startTime":2974.716,"endTime":2975.446,"body":"Let's just get into it."},{"startTime":2975.446,"endTime":2977.886,"body":"I'm like, dude, no, no."},{"startTime":2977.886,"endTime":2980.694,"body":"Like I will literally cut my load in half."},{"startTime":2980.694,"endTime":2982.314,"body":"if I can't warm up."},{"startTime":2982.314,"endTime":2987.964,"body":"And I think it's kind of a middle ground"},{"startTime":2982.314,"endTime":2987.964,"body":"because it's like, my knees are screaming"},{"startTime":2987.964,"endTime":2992.634,"body":"at me if I just go to like, you know, 130"},{"startTime":2987.964,"endTime":2992.634,"body":"pounds on the stack."},{"startTime":2992.634,"endTime":2996.484,"body":"Like I need to touch 40, then I need to"},{"startTime":2992.634,"endTime":2996.484,"body":"touch like 70, and then I need to touch"},{"startTime":2996.484,"endTime":2997.334,"body":"like 100."},{"startTime":2997.334,"endTime":3002.894,"body":"And I can get up like really heavy for"},{"startTime":2997.334,"endTime":3002.894,"body":"really quality reps, but I need multiple"},{"startTime":3002.894,"endTime":3007.598,"body":"warmups of like putting that load through"},{"startTime":3002.894,"endTime":3007.598,"body":"my like joints in order to get there."},{"startTime":3009.177,"endTime":3010.027,"body":"Yep, I agree."},{"startTime":3010.027,"endTime":3011.367,"body":"I actually take a lot of warm -ups."},{"startTime":3011.367,"endTime":3012.577,"body":"That's for leg extension too."},{"startTime":3012.577,"endTime":3013.807,"body":"And that's because I do it first."},{"startTime":3013.807,"endTime":3015.99,"body":"Do you guys do leg extension first as"},{"startTime":3013.807,"endTime":3015.99,"body":"well?"},{"startTime":3015.99,"endTime":3020.85,"body":"We have been moving them, yeah, as they"},{"startTime":3015.99,"endTime":3020.85,"body":"get deeper into prep and some of the"},{"startTime":3020.85,"endTime":3022.98,"body":"fatigues accumulating, you know, and those"},{"startTime":3020.85,"endTime":3022.98,"body":"sorts of things."},{"startTime":3022.98,"endTime":3026.722,"body":"It's just a little bit safer per se, yeah."},{"startTime":3027.193,"endTime":3030.713,"body":"Yeah, because it's my first movement, I"},{"startTime":3027.193,"endTime":3030.713,"body":"find I need four warm -up sets."},{"startTime":3030.713,"endTime":3035.413,"body":"But when I would have leg extensions, you"},{"startTime":3030.713,"endTime":3035.413,"body":"know, after other movements, maybe two"},{"startTime":3035.413,"endTime":3037.013,"body":"warm -up sets is fine."},{"startTime":3037.013,"endTime":3040.553,"body":"But then I would need four or five warm"},{"startTime":3037.013,"endTime":3040.553,"body":"-up sets for the first movement,"},{"startTime":3040.553,"endTime":3041.813,"body":"regardless of what it is, you know?"},{"startTime":3041.813,"endTime":3044.853,"body":"Like, when I do leg extensions, I do four"},{"startTime":3041.813,"endTime":3044.853,"body":"warm -up sets."},{"startTime":3044.853,"endTime":3048.233,"body":"Then I go to hack squat, and I need four"},{"startTime":3044.853,"endTime":3048.233,"body":"warm -up sets there as well."},{"startTime":3048.233,"endTime":3051.254,"body":"So, yeah, there's a lot of warming up"},{"startTime":3048.233,"endTime":3051.254,"body":"going on."},{"startTime":3051.254,"endTime":3052.514,"body":"Yeah, same."},{"startTime":3053.374,"endTime":3055.694,"body":"This one we will kick over to you, Brian."},{"startTime":3055.694,"endTime":3059.094,"body":"Would Brian ever consider going on TRT"},{"startTime":3055.694,"endTime":3059.094,"body":"like Aaron?"},{"startTime":3059.094,"endTime":3060.928,"body":"Why or why not?"},{"startTime":3061.657,"endTime":3064.777,"body":"TRT is just the topic du jour, man."},{"startTime":3066.097,"endTime":3070.997,"body":"Yeah, I would say that I'm not completely"},{"startTime":3066.097,"endTime":3070.997,"body":"opposed to it."},{"startTime":3070.997,"endTime":3077.337,"body":"I'm not tied to my noble natty card or"},{"startTime":3070.997,"endTime":3077.337,"body":"anything along those lines."},{"startTime":3077.677,"endTime":3083.807,"body":"If I went on TRT, this is maybe a"},{"startTime":3077.677,"endTime":3083.807,"body":"controversial opinion, but I don't really"},{"startTime":3083.807,"endTime":3085.877,"body":"want to get bigger per se."},{"startTime":3085.877,"endTime":3089.927,"body":"Like for someone that's pursuing"},{"startTime":3085.877,"endTime":3089.927,"body":"hypertrophy, I don't wanna be."},{"startTime":3090.017,"endTime":3094.757,"body":"210 pounds at 10 % body fat at this point"},{"startTime":3090.017,"endTime":3094.757,"body":"in my life."},{"startTime":3094.757,"endTime":3099.187,"body":"I kind of think that with the other goals"},{"startTime":3094.757,"endTime":3099.187,"body":"I have with cardio and just general health"},{"startTime":3099.187,"endTime":3103.997,"body":"overall, that that doesn't suit me at this"},{"startTime":3099.187,"endTime":3103.997,"body":"point."},{"startTime":3103.997,"endTime":3109.417,"body":"So if I went on TRT, it would be primarily"},{"startTime":3103.997,"endTime":3109.417,"body":"about improvement of quality of life."},{"startTime":3109.417,"endTime":3113.287,"body":"That's why you guys hear me keep asking"},{"startTime":3109.417,"endTime":3113.287,"body":"Aaron about his sleep on TRT, because"},{"startTime":3113.287,"endTime":3116.957,"body":"that's one of the things I keep hearing is"},{"startTime":3113.287,"endTime":3116.957,"body":"sleep improves when you go on TRT."},{"startTime":3116.957,"endTime":3118.159,"body":"He hasn't."},{"startTime":3118.169,"endTime":3122.409,"body":"said per se that he's noticed that, which"},{"startTime":3118.169,"endTime":3122.409,"body":"I've been continuously curious about,"},{"startTime":3122.409,"endTime":3126.289,"body":"because if I were to do it, that would be"},{"startTime":3122.409,"endTime":3126.289,"body":"one of the main reasons I would do it"},{"startTime":3126.289,"endTime":3129.199,"body":"would literally be because I want to stop"},{"startTime":3126.289,"endTime":3129.199,"body":"waking up in the middle of the night two"},{"startTime":3129.199,"endTime":3132.289,"body":"or three times and tossing and turning a"},{"startTime":3129.199,"endTime":3132.289,"body":"little bit."},{"startTime":3132.569,"endTime":3136.029,"body":"So, you know, my energy throughout the day"},{"startTime":3132.569,"endTime":3136.029,"body":"is fine."},{"startTime":3136.029,"endTime":3141.929,"body":"I have testosterone in the mid 300s for"},{"startTime":3136.029,"endTime":3141.929,"body":"pretty much the last few years."},{"startTime":3141.929,"endTime":3143.353,"body":"I feel fine."},{"startTime":3143.353,"endTime":3145.593,"body":"I don't notice any symptoms per se."},{"startTime":3145.593,"endTime":3149.383,"body":"I guess I don't know because maybe I go on"},{"startTime":3145.593,"endTime":3149.383,"body":"TRT and I feel amazing and I'm like, oh,"},{"startTime":3149.383,"endTime":3152.793,"body":"this is what I've been missing forever,"},{"startTime":3149.383,"endTime":3152.793,"body":"which is certainly possible."},{"startTime":3152.793,"endTime":3156.853,"body":"And I'm not saying that it's beyond a"},{"startTime":3152.793,"endTime":3156.853,"body":"reason that I would go on it."},{"startTime":3156.853,"endTime":3161.313,"body":"I always thought when I was in my 20s that"},{"startTime":3156.853,"endTime":3161.313,"body":"maybe I would do it when I'm in my 40s and"},{"startTime":3161.313,"endTime":3166.333,"body":"now I'm in my 40s and now I'm saying maybe"},{"startTime":3161.313,"endTime":3166.333,"body":"in my late 40s or my 50s, I'm honestly"},{"startTime":3166.333,"endTime":3171.263,"body":"just gonna kind of wait until life quality"},{"startTime":3166.333,"endTime":3171.263,"body":"dictates it and I'm not really gonna do it"},{"startTime":3171.263,"endTime":3172.805,"body":"as a reason to."},{"startTime":3173.241,"endTime":3175.345,"body":"try to gain more muscle or anything like"},{"startTime":3173.241,"endTime":3175.345,"body":"that."},{"startTime":3175.766,"endTime":3177.884,"body":"I think that is a wonderful answer."},{"startTime":3178.809,"endTime":3181.989,"body":"Yeah, this one for you, Aaron."},{"startTime":3182.029,"endTime":3186.661,"body":"Do fertility concerns play a factor in"},{"startTime":3182.029,"endTime":3186.661,"body":"potentially going the anabolic route?"},{"startTime":3187.222,"endTime":3189.642,"body":"Honestly, no, they don't."},{"startTime":3189.802,"endTime":3193.802,"body":"I believe I disclosed this on a previous"},{"startTime":3189.802,"endTime":3193.802,"body":"episode, maybe I didn't."},{"startTime":3193.802,"endTime":3195.782,"body":"I have sperm frozen back in the States."},{"startTime":3195.782,"endTime":3200.062,"body":"I did that in like September of 2022."},{"startTime":3200.062,"endTime":3204.922,"body":"Like I've said, I've known this day was"},{"startTime":3200.062,"endTime":3204.922,"body":"coming for multiple years."},{"startTime":3206.102,"endTime":3212.922,"body":"And with the whole, there are cultural,"},{"startTime":3206.102,"endTime":3212.922,"body":"what's the word I wanna use?"},{"startTime":3213.502,"endTime":3214.422,"body":"Like,"},{"startTime":3214.582,"endTime":3219.882,"body":"Generally, the cultural accepted opinions"},{"startTime":3214.582,"endTime":3219.882,"body":"and those sorts of things around certain"},{"startTime":3219.882,"endTime":3224.612,"body":"classifications of things and like, you"},{"startTime":3219.882,"endTime":3224.612,"body":"know, fertility and TRT and steroids is"},{"startTime":3224.612,"endTime":3227.442,"body":"another one very similar to like"},{"startTime":3224.612,"endTime":3227.442,"body":"nutrition, right?"},{"startTime":3227.442,"endTime":3231.582,"body":"Like people think like, like in the"},{"startTime":3227.442,"endTime":3231.582,"body":"example we used last week, potatoes are"},{"startTime":3231.582,"endTime":3236.212,"body":"like a fattening or bad food to eat if you"},{"startTime":3231.582,"endTime":3236.212,"body":"want to be in a diet, which is literally"},{"startTime":3236.212,"endTime":3238.582,"body":"the exact opposite of the truth."},{"startTime":3238.802,"endTime":3243.094,"body":"And fortunately, we have this day and age"},{"startTime":3238.802,"endTime":3243.094,"body":"where like we have PubMed, you know,"},{"startTime":3243.094,"endTime":3246.814,"body":"Like you can go on PubMed and learn"},{"startTime":3243.094,"endTime":3246.814,"body":"anything that you want."},{"startTime":3246.814,"endTime":3251.274,"body":"And there's like protocols out there for"},{"startTime":3246.814,"endTime":3251.274,"body":"restoring fertility, you know, post"},{"startTime":3251.274,"endTime":3253.854,"body":"androgenic anabolic steroid use."},{"startTime":3253.854,"endTime":3259.234,"body":"There's protocols for, for restoring"},{"startTime":3253.854,"endTime":3259.234,"body":"fertility, like while on, if you work at,"},{"startTime":3259.234,"endTime":3262.964,"body":"for example, Chris Bumstead, one of the"},{"startTime":3259.234,"endTime":3262.964,"body":"most popular bodybuilders in the world,"},{"startTime":3262.964,"endTime":3267.554,"body":"you know, right now, like two weeks after"},{"startTime":3262.964,"endTime":3267.554,"body":"he, his most recent Olympia win was like,"},{"startTime":3267.554,"endTime":3268.484,"body":"Oh, surprise."},{"startTime":3268.484,"endTime":3269.434,"body":"Like we're pregnant."},{"startTime":3269.434,"endTime":3269.91,"body":"Right."},{"startTime":3269.91,"endTime":3273.0,"body":"And it doesn't take a genius to put"},{"startTime":3269.91,"endTime":3273.0,"body":"together the math of like when people"},{"startTime":3273.0,"endTime":3278.06,"body":"typically release pregnancy information"},{"startTime":3273.0,"endTime":3278.06,"body":"and where he would have been, he would"},{"startTime":3278.06,"endTime":3282.72,"body":"have been in the middle of his prep, which"},{"startTime":3278.06,"endTime":3282.72,"body":"is when drugs are arguably the highest"},{"startTime":3282.72,"endTime":3283.6,"body":"they ever get."},{"startTime":3283.6,"endTime":3287.25,"body":"And he was still producing sperm at that"},{"startTime":3283.6,"endTime":3287.25,"body":"time."},{"startTime":3287.25,"endTime":3290.66,"body":"So it's just one of those things like the"},{"startTime":3287.25,"endTime":3290.66,"body":"science is out there."},{"startTime":3290.66,"endTime":3292.87,"body":"You kind of have to go digging for it a"},{"startTime":3290.66,"endTime":3292.87,"body":"little bit."},{"startTime":3292.87,"endTime":3298.04,"body":"There are people, you might lose the"},{"startTime":3292.87,"endTime":3298.04,"body":"genetic lottery and you do get completely"},{"startTime":3298.04,"endTime":3298.934,"body":"shut down."},{"startTime":3298.934,"endTime":3301.914,"body":"but it's actually quite rare."},{"startTime":3301.914,"endTime":3307.674,"body":"And like I said, I do have my insurance"},{"startTime":3301.914,"endTime":3307.674,"body":"policy of a bunch of sperm already frozen"},{"startTime":3307.674,"endTime":3311.932,"body":"for, you if that were to potentially"},{"startTime":3307.674,"endTime":3311.932,"body":"occur."},{"startTime":3316.505,"endTime":3319.962,"body":"All right, the next question, yeah, go"},{"startTime":3316.505,"endTime":3319.962,"body":"ahead."},{"startTime":3319.962,"endTime":3324.722,"body":"Could you finish Leadville 100 in your"},{"startTime":3319.962,"endTime":3324.722,"body":"current form?"},{"startTime":3324.722,"endTime":3326.248,"body":"If so, what time?"},{"startTime":3327.097,"endTime":3327.617,"body":"Yeah."},{"startTime":3327.617,"endTime":3330.217,"body":"So Leadville is a race."},{"startTime":3330.217,"endTime":3333.517,"body":"They call it the race through the sky in"},{"startTime":3330.217,"endTime":3333.517,"body":"Colorado."},{"startTime":3333.517,"endTime":3340.177,"body":"It starts at 10 ,000 feet of vertical and"},{"startTime":3333.517,"endTime":3340.177,"body":"it ascends up to almost 13 ,000 feet."},{"startTime":3340.177,"endTime":3345.217,"body":"Uh, so over the course of the hundred"},{"startTime":3340.177,"endTime":3345.217,"body":"miles, it's actually 105 miles."},{"startTime":3345.217,"endTime":3351.157,"body":"Um, you have 10 or 12 ,000 feet of"},{"startTime":3345.217,"endTime":3351.157,"body":"elevation climb, like 3000 in actual"},{"startTime":3351.157,"endTime":3351.417,"body":"front."},{"startTime":3351.417,"endTime":3354.997,"body":"You like, you go from 10 ,000 feet to 13"},{"startTime":3351.417,"endTime":3354.997,"body":",000 feet, but throughout that there's ups"},{"startTime":3354.997,"endTime":3355.397,"body":"and downs."},{"startTime":3355.397,"endTime":3357.081,"body":"You end up climbing a total of"},{"startTime":3357.081,"endTime":3360.321,"body":"10 or 12 ,000 feet over 105 miles."},{"startTime":3360.321,"endTime":3361.961,"body":"It's a, it's a mountain biking race."},{"startTime":3361.961,"endTime":3365.701,"body":"So the terrain is not like you're on a"},{"startTime":3361.961,"endTime":3365.701,"body":"road or gravel where it's nice and"},{"startTime":3365.701,"endTime":3365.971,"body":"friendly."},{"startTime":3365.971,"endTime":3370.761,"body":"There's a lot of, you know, rocks and"},{"startTime":3365.971,"endTime":3370.761,"body":"roots and things like that."},{"startTime":3371.501,"endTime":3376.851,"body":"Man, this is an interesting question"},{"startTime":3371.501,"endTime":3376.851,"body":"because there's actually a, there's a"},{"startTime":3376.851,"endTime":3380.201,"body":"really cool video, Aaron, that I just"},{"startTime":3376.851,"endTime":3380.201,"body":"watched called chase the storm."},{"startTime":3380.201,"endTime":3386.009,"body":"It's on a CrossFit mayhem's YouTube page"},{"startTime":3380.201,"endTime":3386.009,"body":"and it basically has rich frowning."},{"startTime":3386.009,"endTime":3390.389,"body":"as he's training for Leadville 100 and his"},{"startTime":3386.009,"endTime":3390.389,"body":"goal is to try to do it in under nine"},{"startTime":3390.389,"endTime":3391.409,"body":"hours."},{"startTime":3391.949,"endTime":3397.509,"body":"And nine hours is a savage time for"},{"startTime":3391.949,"endTime":3397.509,"body":"Leadville 100 because the best mountain"},{"startTime":3397.509,"endTime":3401.529,"body":"bikers in the world, the world record is"},{"startTime":3397.509,"endTime":3401.529,"body":"six hours, just under six."},{"startTime":3401.529,"endTime":3403.669,"body":"This is the fastest time ever recorded."},{"startTime":3403.669,"endTime":3406.589,"body":"And so Rich did this shit in nine hours or"},{"startTime":3403.669,"endTime":3406.589,"body":"under nine hours."},{"startTime":3406.589,"endTime":3411.529,"body":"He actually finished in eight and a half,"},{"startTime":3406.589,"endTime":3411.529,"body":"which is insanely impressive."},{"startTime":3411.529,"endTime":3415.571,"body":"And they have a 12 hour cutoff, I believe."},{"startTime":3415.961,"endTime":3419.471,"body":"which would mean that if you're going to"},{"startTime":3415.961,"endTime":3419.471,"body":"do a hundred miles in 12 hours, you need"},{"startTime":3419.471,"endTime":3424.351,"body":"to average a little like eight and a half,"},{"startTime":3419.471,"endTime":3424.351,"body":"eight and three quarters miles per hour,"},{"startTime":3424.351,"endTime":3428.641,"body":"something like that, which seems very"},{"startTime":3424.351,"endTime":3428.641,"body":"reasonable to me."},{"startTime":3429.601,"endTime":3433.821,"body":"So because you have all of that elevation"},{"startTime":3429.601,"endTime":3433.821,"body":"that you're climbing, that also means that"},{"startTime":3433.821,"endTime":3436.141,"body":"you have a lot of elevation that you're"},{"startTime":3433.821,"endTime":3436.141,"body":"descending."},{"startTime":3436.141,"endTime":3441.641,"body":"And during the time that you're"},{"startTime":3436.141,"endTime":3441.641,"body":"descending, in most cases, you should be"},{"startTime":3441.641,"endTime":3445.475,"body":"averaging at least 20 miles per hour, if"},{"startTime":3441.641,"endTime":3445.475,"body":"not more."},{"startTime":3446.169,"endTime":3449.149,"body":"There's also a decent amount of road on"},{"startTime":3446.169,"endTime":3449.149,"body":"there."},{"startTime":3449.149,"endTime":3453.969,"body":"So you'll have periods of time where"},{"startTime":3449.149,"endTime":3453.969,"body":"you're just kind of on nice smooth terrain"},{"startTime":3453.969,"endTime":3456.789,"body":"and you can make up a little bit of time"},{"startTime":3453.969,"endTime":3456.789,"body":"there."},{"startTime":3456.969,"endTime":3460.189,"body":"The hardest part is the actual climbing."},{"startTime":3460.949,"endTime":3465.649,"body":"10 or 12 ,000 feet is a shit ton of"},{"startTime":3460.949,"endTime":3465.649,"body":"climbing to be able to do over, call it a"},{"startTime":3465.649,"endTime":3467.009,"body":"12 hour period."},{"startTime":3467.449,"endTime":3471.969,"body":"But I do believe that I could finish it in"},{"startTime":3467.449,"endTime":3471.969,"body":"12 hours in my current form."},{"startTime":3471.969,"endTime":3474.803,"body":"And the reason I believe that is because,"},{"startTime":3475.641,"endTime":3480.721,"body":"I think that even if I had to walk my bike"},{"startTime":3475.641,"endTime":3480.721,"body":"in certain spots, I could still be"},{"startTime":3480.721,"endTime":3483.441,"body":"averaging three miles per hour."},{"startTime":3483.441,"endTime":3490.291,"body":"And I think that that period of time would"},{"startTime":3483.441,"endTime":3490.291,"body":"be made up for by the descents and the"},{"startTime":3490.291,"endTime":3494.271,"body":"road where you can kind of do"},{"startTime":3490.291,"endTime":3494.271,"body":"significantly more than the average eight"},{"startTime":3494.271,"endTime":3497.721,"body":"and a half that you would need to get"},{"startTime":3494.271,"endTime":3497.721,"body":"through it."},{"startTime":3498.561,"endTime":3500.111,"body":"So it's a great question."},{"startTime":3500.111,"endTime":3501.401,"body":"I've thought a lot about it."},{"startTime":3501.401,"endTime":3504.821,"body":"And I do think I could finish in the 12"},{"startTime":3501.401,"endTime":3504.821,"body":"hour cutoff."},{"startTime":3505.401,"endTime":3508.694,"body":"but I guess I gotta sign up and do it to"},{"startTime":3505.401,"endTime":3508.694,"body":"find out."},{"startTime":3508.694,"endTime":3510.022,"body":"next year."},{"startTime":3510.489,"endTime":3512.049,"body":"Yeah, I don't know about that."},{"startTime":3512.049,"endTime":3513.689,"body":"I have a couple buddies here."},{"startTime":3513.689,"endTime":3515.889,"body":"They actually the guy that asked the"},{"startTime":3513.689,"endTime":3515.889,"body":"question."},{"startTime":3515.889,"endTime":3521.289,"body":"And so we've been we've been titillated by"},{"startTime":3515.889,"endTime":3521.289,"body":"the idea."},{"startTime":3521.289,"endTime":3525.309,"body":"And maybe we put in a year of training or"},{"startTime":3521.289,"endTime":3525.309,"body":"something like that, you know."},{"startTime":3525.309,"endTime":3526.349,"body":"Okay."},{"startTime":3527.009,"endTime":3528.439,"body":"Yeah, it'd be crazy."},{"startTime":3528.439,"endTime":3532.679,"body":"I mean, it would be the race I did last"},{"startTime":3528.439,"endTime":3532.679,"body":"year was 50 miles and it only had 3000"},{"startTime":3532.679,"endTime":3533.629,"body":"feet of climbing."},{"startTime":3533.629,"endTime":3535.801,"body":"So this would be 100 miles with"},{"startTime":3535.801,"endTime":3538.841,"body":"10 to 12 ,000 feet of climbing, it would"},{"startTime":3535.801,"endTime":3538.841,"body":"be a massive change."},{"startTime":3538.841,"endTime":3542.421,"body":"And also instead of a three hour race, it"},{"startTime":3538.841,"endTime":3542.421,"body":"would be a 12 hour race."},{"startTime":3542.421,"endTime":3547.061,"body":"So there's a whole other component of"},{"startTime":3542.421,"endTime":3547.061,"body":"nutrition and fueling yourself that goes"},{"startTime":3547.061,"endTime":3549.849,"body":"into a 12 hour race more than a three hour"},{"startTime":3547.061,"endTime":3549.849,"body":"race."},{"startTime":3549.849,"endTime":3550.449,"body":"So."},{"startTime":3552.313,"endTime":3553.053,"body":"All right."},{"startTime":3553.053,"endTime":3554.653,"body":"This is an interesting question."},{"startTime":3554.653,"endTime":3557.153,"body":"I don't know if there's an answer, but"},{"startTime":3554.653,"endTime":3557.153,"body":"curious on your thoughts here."},{"startTime":3557.153,"endTime":3559.773,"body":"What do you think creates more damage?"},{"startTime":3559.773,"endTime":3564.593,"body":"A three second pause in the lengthen"},{"startTime":3559.773,"endTime":3564.593,"body":"position or one and a quarter reps or"},{"startTime":3564.593,"endTime":3566.963,"body":"integrated partials as they're called."},{"startTime":3567.286,"endTime":3572.486,"body":"I think I'm gonna go the three second"},{"startTime":3567.286,"endTime":3572.486,"body":"pause in the lengthened."},{"startTime":3574.806,"endTime":3583.816,"body":"And I think that's just such a"},{"startTime":3574.806,"endTime":3583.816,"body":"significantly longer time in a range where"},{"startTime":3583.816,"endTime":3588.616,"body":"we, even when we say like, okay, we have"},{"startTime":3583.816,"endTime":3588.616,"body":"like a one pause or something like that,"},{"startTime":3588.616,"endTime":3590.586,"body":"it's still pretty, pretty brief."},{"startTime":3590.586,"endTime":3596.896,"body":"And I think it's like an exponential"},{"startTime":3590.586,"endTime":3596.896,"body":"increase in the time spent in arguably,"},{"startTime":3596.896,"endTime":3600.146,"body":"you know, the quote unquote, like most"},{"startTime":3596.896,"endTime":3600.146,"body":"damaging position."},{"startTime":3600.146,"endTime":3602.478,"body":"So I think that would, uh,"},{"startTime":3602.742,"endTime":3604.482,"body":"create more damage."},{"startTime":3604.662,"endTime":3607.022,"body":"And I'll also kind of add on the back of"},{"startTime":3604.662,"endTime":3607.022,"body":"that."},{"startTime":3607.022,"endTime":3611.452,"body":"When we do the one and a quarter reps or"},{"startTime":3607.022,"endTime":3611.452,"body":"integrated partials, because we know that"},{"startTime":3611.452,"endTime":3615.032,"body":"we're doing that, we inherently kind of"},{"startTime":3611.452,"endTime":3615.032,"body":"rush them a little bit, right?"},{"startTime":3615.032,"endTime":3619.362,"body":"Or that it just becomes a little bit more"},{"startTime":3615.032,"endTime":3619.362,"body":"of like a bounce on the integrated one."},{"startTime":3619.522,"endTime":3624.652,"body":"And I think there's the true honest, like"},{"startTime":3619.522,"endTime":3624.652,"body":"three second pause and they'll fully"},{"startTime":3624.652,"endTime":3629.176,"body":"lengthened, I do believe would be more"},{"startTime":3624.652,"endTime":3629.176,"body":"damaging."},{"startTime":3630.233,"endTime":3631.533,"body":"Yeah, I struggle with this."},{"startTime":3631.533,"endTime":3634.853,"body":"I think it's pretty similar, but I think"},{"startTime":3631.533,"endTime":3634.853,"body":"the context is how you perform them."},{"startTime":3634.853,"endTime":3636.693,"body":"So you alluded to that at the end."},{"startTime":3636.693,"endTime":3640.773,"body":"If you do your three second pause"},{"startTime":3636.693,"endTime":3640.773,"body":"lengthened, but the machine is bottomed"},{"startTime":3640.773,"endTime":3646.483,"body":"out, then that's completely different than"},{"startTime":3640.773,"endTime":3646.483,"body":"you hovering above the bottom and being in"},{"startTime":3646.483,"endTime":3647.813,"body":"the lengthened position."},{"startTime":3647.813,"endTime":3650.433,"body":"It's also different when you do your one"},{"startTime":3647.813,"endTime":3650.433,"body":"and a quarters."},{"startTime":3650.433,"endTime":3654.393,"body":"If like Aaron said, you bounce out of the"},{"startTime":3650.433,"endTime":3654.393,"body":"bottom versus maybe you do a one second"},{"startTime":3654.393,"endTime":3658.413,"body":"pause in the bottom and then you go up and"},{"startTime":3654.393,"endTime":3658.413,"body":"you do another one second pause the second"},{"startTime":3658.413,"endTime":3659.641,"body":"time you get to the bottom."},{"startTime":3659.641,"endTime":3663.561,"body":"Now you have two second pauses in the"},{"startTime":3659.641,"endTime":3663.561,"body":"bottom, plus you have the quarter rep."},{"startTime":3663.561,"endTime":3666.221,"body":"I think that might shift the balance a"},{"startTime":3663.561,"endTime":3666.221,"body":"little bit."},{"startTime":3666.221,"endTime":3668.459,"body":"So I think they're similar."},{"startTime":3670.105,"endTime":3674.065,"body":"But I think that it depends on kind of the"},{"startTime":3670.105,"endTime":3674.065,"body":"context of how you execute it."},{"startTime":3674.55,"endTime":3677.252,"body":"Yeah, that's a really good addition."},{"startTime":3677.655,"endTime":3682.063,"body":"Yeah, Aaron, what are your go to lunch and"},{"startTime":3677.655,"endTime":3682.063,"body":"dinner meals?"},{"startTime":3682.358,"endTime":3692.608,"body":"Yeah, so lunch is chicken breast, white"},{"startTime":3682.358,"endTime":3692.608,"body":"rice, and I've been doing a mix of"},{"startTime":3692.608,"endTime":3693.778,"body":"vegetables lately."},{"startTime":3693.778,"endTime":3699.728,"body":"So my mix here is there's a little bit of"},{"startTime":3693.778,"endTime":3699.728,"body":"garlic on it, broccoli, I have bok choy"},{"startTime":3699.728,"endTime":3701.058,"body":"and asparagus."},{"startTime":3701.058,"endTime":3703.078,"body":"So that's been a go -to."},{"startTime":3703.078,"endTime":3707.638,"body":"I've been eating that one for quite a"},{"startTime":3703.078,"endTime":3707.638,"body":"number of months now as my go -to."},{"startTime":3707.638,"endTime":3710.388,"body":"And then in terms of dinner, like,"},{"startTime":3710.388,"endTime":3713.848,"body":"A favorite that I would always make, I"},{"startTime":3710.388,"endTime":3713.848,"body":"haven't made it in a long time, because"},{"startTime":3713.848,"endTime":3717.338,"body":"I'm honestly not making a lot of my own"},{"startTime":3713.848,"endTime":3717.338,"body":"meals right now."},{"startTime":3717.778,"endTime":3727.168,"body":"Top sirloin on the grill, the red skin"},{"startTime":3717.778,"endTime":3727.168,"body":"potatoes, like diced and baked, and then a"},{"startTime":3727.168,"endTime":3728.178,"body":"side salad."},{"startTime":3728.178,"endTime":3732.998,"body":"Side salad, like a mixed salad, olive oil"},{"startTime":3728.178,"endTime":3732.998,"body":"as the dressing, maybe a little bit of"},{"startTime":3732.998,"endTime":3735.428,"body":"feta on there, and I really, really like"},{"startTime":3732.998,"endTime":3735.428,"body":"that."},{"startTime":3735.428,"endTime":3736.36,"body":"I would feel like another."},{"startTime":3736.36,"endTime":3738.47,"body":"side of maybe another type of green veg."},{"startTime":3738.47,"endTime":3740.942,"body":"Like those would be two of my favorites"},{"startTime":3738.47,"endTime":3740.942,"body":"right there."},{"startTime":3741.817,"endTime":3743.917,"body":"Yeah, mine are not so different."},{"startTime":3743.917,"endTime":3748.177,"body":"My go -to lunch for the last few months,"},{"startTime":3743.917,"endTime":3748.177,"body":"and I don't see it changing anytime soon,"},{"startTime":3748.177,"endTime":3753.177,"body":"is a teriyaki chicken with white rice,"},{"startTime":3748.177,"endTime":3753.177,"body":"broccoli, and a bowl of raspberries."},{"startTime":3753.177,"endTime":3756.997,"body":"That's pretty much perfect for me for"},{"startTime":3753.177,"endTime":3756.997,"body":"lunch most days."},{"startTime":3756.997,"endTime":3759.377,"body":"And then for dinner, it's similar to kind"},{"startTime":3756.997,"endTime":3759.377,"body":"of what Aaron said."},{"startTime":3759.377,"endTime":3764.757,"body":"Usually it would be something like a beef"},{"startTime":3759.377,"endTime":3764.757,"body":"because I'm having chicken for lunch."},{"startTime":3764.757,"endTime":3768.281,"body":"It's either, you know, leanish burger"},{"startTime":3764.757,"endTime":3768.281,"body":"patties."},{"startTime":3768.281,"endTime":3772.101,"body":"or a sirloin like he said or tri tip or"},{"startTime":3768.281,"endTime":3772.101,"body":"something like that."},{"startTime":3772.101,"endTime":3773.771,"body":"Usually I'll mix that with potatoes."},{"startTime":3773.771,"endTime":3777.681,"body":"So I'll take either a sweet potato yam"},{"startTime":3773.771,"endTime":3777.681,"body":"type thing or a russet potato."},{"startTime":3777.681,"endTime":3782.811,"body":"I'll mix it up, slice them really thin,"},{"startTime":3777.681,"endTime":3782.811,"body":"put them in the oven, bake them for like"},{"startTime":3782.811,"endTime":3784.321,"body":"30 minutes at 400."},{"startTime":3784.321,"endTime":3786.761,"body":"And they end up pretty crispy flip them"},{"startTime":3784.321,"endTime":3786.761,"body":"halfway."},{"startTime":3786.761,"endTime":3788.901,"body":"I'm a huge fan of that."},{"startTime":3788.901,"endTime":3793.241,"body":"And then usually I'll put onions and"},{"startTime":3788.901,"endTime":3793.241,"body":"garlic and all that stuff on top of that."},{"startTime":3793.241,"endTime":3796.569,"body":"And as far as a vegetable to go along with"},{"startTime":3793.241,"endTime":3796.569,"body":"that."},{"startTime":3796.569,"endTime":3799.429,"body":"I would say I eat less veggies like"},{"startTime":3796.569,"endTime":3799.429,"body":"onions."},{"startTime":3799.429,"endTime":3802.629,"body":"I'm not really counting because they're,"},{"startTime":3799.429,"endTime":3802.629,"body":"yeah, there's water basically."},{"startTime":3802.629,"endTime":3806.489,"body":"But I don't eat a ton of veggies at dinner"},{"startTime":3802.629,"endTime":3806.489,"body":"usually if I have them at lunch."},{"startTime":3806.649,"endTime":3809.139,"body":"So, you know, good on Aaron for having a"},{"startTime":3806.649,"endTime":3809.139,"body":"salad there."},{"startTime":3809.139,"endTime":3812.829,"body":"I'll usually have some more fruit with"},{"startTime":3809.139,"endTime":3812.829,"body":"that dinner as well."},{"startTime":3812.829,"endTime":3815.639,"body":"So yeah, those are pretty solid."},{"startTime":3815.639,"endTime":3819.919,"body":"But any way that you can combine meat and"},{"startTime":3815.639,"endTime":3819.919,"body":"starch and a fruit and veggie I think is a"},{"startTime":3819.919,"endTime":3821.969,"body":"pretty solid way to go."},{"startTime":3822.629,"endTime":3823.569,"body":"Yep, yep."},{"startTime":3823.569,"endTime":3825.355,"body":"All right, Aaron, this one's for you."},{"startTime":3825.689,"endTime":3830.749,"body":"If natty is too hard, then why choose"},{"startTime":3825.689,"endTime":3830.749,"body":"settling for anabolic physique"},{"startTime":3830.749,"endTime":3831.949,"body":"competition?"},{"startTime":3832.689,"endTime":3837.517,"body":"Isn't there a little glory in doing the"},{"startTime":3832.689,"endTime":3837.517,"body":"hard thing?"},{"startTime":3837.974,"endTime":3842.474,"body":"I feel like this question is just like a"},{"startTime":3837.974,"endTime":3842.474,"body":"shot at my ego or something like that."},{"startTime":3843.374,"endTime":3848.244,"body":"Like, if I'm being honest, it almost kind"},{"startTime":3843.374,"endTime":3848.244,"body":"of like pisses me off, you know, because"},{"startTime":3848.244,"endTime":3851.624,"body":"they're like, what's the natural"},{"startTime":3848.244,"endTime":3851.624,"body":"competition like too hard for you?"},{"startTime":3851.624,"endTime":3859.004,"body":"And I can, unless like Berto Nunez asked"},{"startTime":3851.624,"endTime":3859.004,"body":"this question or like Brandon Kempter or"},{"startTime":3859.004,"endTime":3862.174,"body":"someone like that, I kind of want to be"},{"startTime":3859.004,"endTime":3862.174,"body":"like, honestly, shut the fuck up."},{"startTime":3862.174,"endTime":3865.694,"body":"You know, if I'm being really honest, I"},{"startTime":3862.174,"endTime":3865.694,"body":"was like, this is what I achieved."},{"startTime":3865.694,"endTime":3867.514,"body":"I was really proud of that."},{"startTime":3867.542,"endTime":3870.192,"body":"And I just don't have interest in"},{"startTime":3867.542,"endTime":3870.192,"body":"competing in natural bodybuilding."},{"startTime":3870.192,"endTime":3874.502,"body":"Like it's really hard and it's not just"},{"startTime":3870.192,"endTime":3874.502,"body":"the hardness."},{"startTime":3874.502,"endTime":3879.002,"body":"It's like, I even talked about, I didn't"},{"startTime":3874.502,"endTime":3879.002,"body":"have a libido for two months at the end of"},{"startTime":3879.002,"endTime":3883.282,"body":"my diet and I was still at least five"},{"startTime":3879.002,"endTime":3883.282,"body":"months away from stage."},{"startTime":3883.282,"endTime":3888.942,"body":"There's a lot like, it's a lot for a wife"},{"startTime":3883.282,"endTime":3888.942,"body":"or a girlfriend to sign up for like, hey,"},{"startTime":3888.942,"endTime":3890.242,"body":"six months."},{"startTime":3890.282,"endTime":3891.692,"body":"It is what it is sort of thing."},{"startTime":3891.692,"endTime":3895.158,"body":"And it's, you know, that proverbial juice."},{"startTime":3895.158,"endTime":3897.428,"body":"just wasn't worth the squeeze for me."},{"startTime":3897.428,"endTime":3900.118,"body":"And like I said, I really respect the"},{"startTime":3897.428,"endTime":3900.118,"body":"people that do it."},{"startTime":3900.118,"endTime":3902.078,"body":"I just don't want to."},{"startTime":3902.498,"endTime":3908.268,"body":"And, you know, untested or on gear"},{"startTime":3902.498,"endTime":3908.268,"body":"bodybuilding, I do find more enjoyment in"},{"startTime":3908.268,"endTime":3911.138,"body":"that because you kind of look like a"},{"startTime":3908.268,"endTime":3911.138,"body":"superhero."},{"startTime":3911.138,"endTime":3911.878,"body":"You know what I mean?"},{"startTime":3911.878,"endTime":3919.408,"body":"With 98 % of natural bodybuilding, and I"},{"startTime":3911.878,"endTime":3919.408,"body":"don't mean to offend anybody, you kind of"},{"startTime":3919.408,"endTime":3922.878,"body":"look like a swimmer unless you're like a"},{"startTime":3919.408,"endTime":3922.878,"body":"Birdo or a Brandon Kempter or some of the"},{"startTime":3922.878,"endTime":3924.246,"body":"bigger guys in..."},{"startTime":3924.246,"endTime":3928.036,"body":"or like a Steve Hall, like he's another"},{"startTime":3924.246,"endTime":3928.036,"body":"one I think looks great, but unless you're"},{"startTime":3928.036,"endTime":3930.586,"body":"at the top, many people just look like"},{"startTime":3928.036,"endTime":3930.586,"body":"swimmers."},{"startTime":3930.586,"endTime":3933.286,"body":"And I think I would look like a swimmer."},{"startTime":3933.286,"endTime":3936.089,"body":"And I just don't have any interest in it,"},{"startTime":3933.286,"endTime":3936.089,"body":"if I'm being honest."},{"startTime":3936.089,"endTime":3938.239,"body":"Yeah, that's interesting."},{"startTime":3938.239,"endTime":3940.669,"body":"Yeah, I think that's a good response and"},{"startTime":3938.239,"endTime":3940.669,"body":"fair."},{"startTime":3941.449,"endTime":3946.519,"body":"I think that you were much closer to being"},{"startTime":3941.449,"endTime":3946.519,"body":"stage ready at the end of your diet than"},{"startTime":3946.519,"endTime":3947.889,"body":"you think."},{"startTime":3949.249,"endTime":3951.669,"body":"You said you were still like many months"},{"startTime":3949.249,"endTime":3951.669,"body":"away."},{"startTime":3951.669,"endTime":3952.579,"body":"I don't know, dude."},{"startTime":3952.579,"endTime":3956.819,"body":"Based on what your physique looked like at"},{"startTime":3952.579,"endTime":3956.819,"body":"that point, I would guess that your body"},{"startTime":3956.819,"endTime":3960.849,"body":"fat was seven, 8 % at that point."},{"startTime":3960.849,"endTime":3964.601,"body":"And most people are getting on stage at"},{"startTime":3960.849,"endTime":3964.601,"body":"five, 6%."},{"startTime":3964.601,"endTime":3970.321,"body":"So you're talking about maybe another like"},{"startTime":3964.601,"endTime":3970.321,"body":"four to six weeks at most to get to like"},{"startTime":3970.321,"endTime":3971.441,"body":"really peak."},{"startTime":3971.441,"endTime":3975.231,"body":"Like you could have gotten on stage at"},{"startTime":3971.441,"endTime":3975.231,"body":"that point when you took those pictures,"},{"startTime":3975.231,"endTime":3978.951,"body":"you could have gotten on stage right then"},{"startTime":3975.231,"endTime":3978.951,"body":"and you would not have been laughed off"},{"startTime":3978.951,"endTime":3979.141,"body":"stage."},{"startTime":3979.141,"endTime":3980.561,"body":"You might've even placed."},{"startTime":3980.561,"endTime":3985.251,"body":"Like no, you wouldn't have made it with"},{"startTime":3980.561,"endTime":3985.251,"body":"walnut glutes into worlds or something"},{"startTime":3985.251,"endTime":3985.881,"body":"like that."},{"startTime":3985.881,"endTime":3990.261,"body":"But you could have had a really solid"},{"startTime":3985.881,"endTime":3990.261,"body":"showing on a natural bodybuilding stage at"},{"startTime":3990.261,"endTime":3992.177,"body":"the point where you took those pictures."},{"startTime":3992.342,"endTime":3996.562,"body":"I would agree with that and I'm glad you"},{"startTime":3992.342,"endTime":3996.562,"body":"brought that up."},{"startTime":3997.562,"endTime":4003.102,"body":"I think I could have essentially peaked"},{"startTime":3997.562,"endTime":4003.102,"body":"and let's just say I knew how to pose in"},{"startTime":4003.102,"endTime":4005.642,"body":"all these other things that I definitely"},{"startTime":4003.102,"endTime":4005.642,"body":"do not know how to do."},{"startTime":4005.642,"endTime":4009.782,"body":"I think I would have not been laughed off"},{"startTime":4005.642,"endTime":4009.782,"body":"if I would have gotten on stage."},{"startTime":4009.782,"endTime":4012.882,"body":"However, and I actually, when I was"},{"startTime":4009.782,"endTime":4012.882,"body":"reading through the questions first, I"},{"startTime":4012.882,"endTime":4016.422,"body":"wanted to bring this up, so I'm glad you"},{"startTime":4012.882,"endTime":4016.422,"body":"said this because I had forgot about it."},{"startTime":4016.702,"endTime":4020.178,"body":"I'm at the point in my life where I"},{"startTime":4016.702,"endTime":4020.178,"body":"don't..."},{"startTime":4020.178,"endTime":4022.598,"body":"partake in things to like partake, right?"},{"startTime":4022.598,"endTime":4025.578,"body":"I don't, if I'm going into something, it"},{"startTime":4022.598,"endTime":4025.578,"body":"is to win."},{"startTime":4025.578,"endTime":4030.038,"body":"And if I don't think I can win, I'm not"},{"startTime":4025.578,"endTime":4030.038,"body":"even going to compete."},{"startTime":4030.058,"endTime":4033.398,"body":"I played on losing sports teams my entire"},{"startTime":4030.058,"endTime":4033.398,"body":"life."},{"startTime":4033.398,"endTime":4037.478,"body":"Like, and it's at this point in my life,"},{"startTime":4033.398,"endTime":4037.478,"body":"like I don't get much joy from like"},{"startTime":4037.478,"endTime":4038.118,"body":"partaking."},{"startTime":4038.118,"endTime":4040.438,"body":"If I'm doing something, it is to win."},{"startTime":4040.438,"endTime":4045.808,"body":"And I just, I just knew that one, I don't"},{"startTime":4040.438,"endTime":4045.808,"body":"think I could win in the natural"},{"startTime":4045.808,"endTime":4046.778,"body":"bodybuilding world."},{"startTime":4046.778,"endTime":4047.818,"body":"And"},{"startTime":4047.818,"endTime":4054.638,"body":"Again, the juice is not worth the squeeze"},{"startTime":4047.818,"endTime":4054.638,"body":"to me for what it would cost me, my"},{"startTime":4054.638,"endTime":4058.138,"body":"relationship, the businesses that we have"},{"startTime":4054.638,"endTime":4058.138,"body":"going on right now."},{"startTime":4058.138,"endTime":4062.216,"body":"I just don't see any upside to it, really."},{"startTime":4063.415,"endTime":4064.245,"body":"That's a good answer."},{"startTime":4064.245,"endTime":4070.985,"body":"And then last question on this is, uh, do"},{"startTime":4064.245,"endTime":4070.985,"body":"you, uh, how much easier do you think it"},{"startTime":4070.985,"endTime":4075.465,"body":"is to get stage ready when you're on some"},{"startTime":4070.985,"endTime":4075.465,"body":"sort of anabolic?"},{"startTime":4076.662,"endTime":4081.262,"body":"It's really hard to say and I don't want"},{"startTime":4076.662,"endTime":4081.262,"body":"to speculate on things that I don't have"},{"startTime":4081.262,"endTime":4082.662,"body":"direct experience with."},{"startTime":4082.662,"endTime":4087.322,"body":"You being on TRT for a month is a lot"},{"startTime":4082.662,"endTime":4087.322,"body":"different than than prepping and stuff."},{"startTime":4087.322,"endTime":4088.682,"body":"I."},{"startTime":4089.602,"endTime":4091.482,"body":"I really don't know."},{"startTime":4091.482,"endTime":4095.662,"body":"I told Jackson and I don't know if I've"},{"startTime":4091.482,"endTime":4095.662,"body":"I've shared this on the podcast or not."},{"startTime":4095.662,"endTime":4099.112,"body":"I told Jackson I would let him know by"},{"startTime":4095.662,"endTime":4099.112,"body":"March 1st on whether I will do a"},{"startTime":4099.112,"endTime":4100.192,"body":"competitive season or not."},{"startTime":4100.192,"endTime":4104.79,"body":"So that by the time this podcast comes"},{"startTime":4100.192,"endTime":4104.79,"body":"out, we're talking days away there."},{"startTime":4105.4619999999995,"endTime":4107.062,"body":"It's really hard to say."},{"startTime":4107.062,"endTime":4112.932,"body":"I think prep affects people differently,"},{"startTime":4107.062,"endTime":4112.932,"body":"you know, and it's really, really hard for"},{"startTime":4112.932,"endTime":4113.802,"body":"me to say."},{"startTime":4113.802,"endTime":4117.402,"body":"Typically, they're a lot faster in the"},{"startTime":4113.802,"endTime":4117.402,"body":"more, you know, enhanced side of space."},{"startTime":4117.402,"endTime":4122.482,"body":"People are doing 12 week reps, you know, a"},{"startTime":4117.402,"endTime":4122.482,"body":"16 week prep is like a pretty good"},{"startTime":4122.482,"endTime":4126.172,"body":"standard long one, whereas natural"},{"startTime":4122.482,"endTime":4126.172,"body":"bodybuilding world people are doing, you"},{"startTime":4126.172,"endTime":4127.182,"body":"know, 40 something."},{"startTime":4127.182,"endTime":4130.202,"body":"I mean, they're literally two and three"},{"startTime":4127.182,"endTime":4130.202,"body":"times as long."},{"startTime":4130.202,"endTime":4133.992,"body":"So I just I really don't know."},{"startTime":4133.992,"endTime":4134.614,"body":"But."},{"startTime":4134.614,"endTime":4138.684,"body":"In like a year, maybe we can revisit this"},{"startTime":4134.614,"endTime":4138.684,"body":"conversation and I may have a more"},{"startTime":4138.684,"endTime":4140.03,"body":"appropriate answer."},{"startTime":4140.473,"endTime":4140.973,"body":"Cool."},{"startTime":4140.973,"endTime":4142.133,"body":"Super fair."},{"startTime":4142.133,"endTime":4143.013,"body":"Okay."},{"startTime":4144.373,"endTime":4146.093,"body":"I guess I, yeah."},{"startTime":4146.093,"endTime":4149.633,"body":"So does bench angle matter for chest and"},{"startTime":4146.093,"endTime":4149.633,"body":"anterior delts?"},{"startTime":4149.633,"endTime":4151.113,"body":"I'll just say yes."},{"startTime":4151.113,"endTime":4153.173,"body":"Bench angle does matter."},{"startTime":4153.173,"endTime":4157.433,"body":"But at some level, when you do any sort of"},{"startTime":4153.173,"endTime":4157.433,"body":"chest pressing, like if it's a flat chest"},{"startTime":4157.433,"endTime":4160.593,"body":"press, you're going to get anterior delts"},{"startTime":4157.433,"endTime":4160.593,"body":"as well."},{"startTime":4160.593,"endTime":4163.533,"body":"It's just going to be significantly more"},{"startTime":4160.593,"endTime":4163.533,"body":"biased to the chest."},{"startTime":4163.533,"endTime":4166.179,"body":"And then as you raise the angle,"},{"startTime":4166.329,"endTime":4171.029,"body":"to a steeper incline, it's going to be"},{"startTime":4166.329,"endTime":4171.029,"body":"more and more biased to clavicular upper"},{"startTime":4171.029,"endTime":4173.509,"body":"pec and anterior delt."},{"startTime":4173.509,"endTime":4177.329,"body":"And then there'll be a point where I think"},{"startTime":4173.509,"endTime":4177.329,"body":"it's too steep and you have like that"},{"startTime":4177.329,"endTime":4182.429,"body":"super arched low back and you're basically"},{"startTime":4177.329,"endTime":4182.429,"body":"sitting completely vertical."},{"startTime":4182.429,"endTime":4185.449,"body":"And I think that that's not super ideal"},{"startTime":4182.429,"endTime":4185.449,"body":"either."},{"startTime":4185.609,"endTime":4191.779,"body":"So somewhere between 60 to 75 degrees, I"},{"startTime":4185.609,"endTime":4191.779,"body":"think is usually going to be pretty"},{"startTime":4191.779,"endTime":4193.297,"body":"optimal for that."},{"startTime":4193.395,"endTime":4197.725,"body":"anterior delt focus where you get a bit of"},{"startTime":4193.395,"endTime":4197.725,"body":"that kind of upper shelf of the pack."},{"startTime":4197.725,"endTime":4201.945,"body":"But you can of course, oscillate between"},{"startTime":4197.725,"endTime":4201.945,"body":"the different ranges based on how you want"},{"startTime":4201.945,"endTime":4206.365,"body":"to parse out the specific bias for each."},{"startTime":4207.382,"endTime":4210.78,"body":"Yep, I agree completely with everything"},{"startTime":4207.382,"endTime":4210.78,"body":"you just said."},{"startTime":4212.374,"endTime":4214.154,"body":"This one for you."},{"startTime":4214.154,"endTime":4217.574,"body":"How do you not eat three hours before bed"},{"startTime":4214.154,"endTime":4217.574,"body":"with edibles?"},{"startTime":4217.574,"endTime":4220.552,"body":"I get munchies and then can't sleep"},{"startTime":4217.574,"endTime":4220.552,"body":"hungry."},{"startTime":4221.593,"endTime":4223.273,"body":"Yeah, that's a fair question."},{"startTime":4223.273,"endTime":4226.293,"body":"I pretty much just have to set my mind to"},{"startTime":4223.273,"endTime":4226.293,"body":"it."},{"startTime":4226.293,"endTime":4230.233,"body":"I used to struggle with this a lot in the"},{"startTime":4226.293,"endTime":4230.233,"body":"past."},{"startTime":4230.233,"endTime":4236.943,"body":"But what I've found is that by eating more"},{"startTime":4230.233,"endTime":4236.943,"body":"throughout the day and specifically in the"},{"startTime":4236.943,"endTime":4239.513,"body":"late afternoon really helps."},{"startTime":4239.513,"endTime":4246.743,"body":"So I try to basically eat more or less"},{"startTime":4239.513,"endTime":4246.743,"body":"like a full meal at two, a pretty robust"},{"startTime":4246.743,"endTime":4250.763,"body":"snack at four, and then dinner at six."},{"startTime":4251.129,"endTime":4253.169,"body":"And by that point, I'm pretty stuffed."},{"startTime":4253.169,"endTime":4255.849,"body":"And I actually don't have any hunger."},{"startTime":4256.009,"endTime":4260.679,"body":"After that point, back when I used to have"},{"startTime":4256.009,"endTime":4260.679,"body":"more hunger, and I wasn't eating enough"},{"startTime":4260.679,"endTime":4262.169,"body":"leading up to it."},{"startTime":4262.169,"endTime":4264.549,"body":"This was when I was doing like long"},{"startTime":4262.169,"endTime":4264.549,"body":"intermittent fasting."},{"startTime":4264.549,"endTime":4266.989,"body":"So I would fast until you know, one or"},{"startTime":4264.549,"endTime":4266.989,"body":"2pm."},{"startTime":4266.989,"endTime":4270.419,"body":"And then I would eat a lunch and then I"},{"startTime":4266.989,"endTime":4270.419,"body":"wouldn't eat again till dinner."},{"startTime":4270.419,"endTime":4272.349,"body":"So I was basically eating two meals a day."},{"startTime":4272.349,"endTime":4276.059,"body":"Yes, I would really struggle with that"},{"startTime":4272.349,"endTime":4276.059,"body":"because my body was craving a third meal."},{"startTime":4276.059,"endTime":4278.797,"body":"And so I would eat a third meal closer to"},{"startTime":4276.059,"endTime":4278.797,"body":"bed and then"},{"startTime":4278.871,"endTime":4282.761,"body":"struggle to sleep that night as a result"},{"startTime":4278.871,"endTime":4282.761,"body":"of it, or wake up really hot in the middle"},{"startTime":4282.761,"endTime":4283.051,"body":"of the night."},{"startTime":4283.051,"endTime":4286.561,"body":"That was the other thing that would always"},{"startTime":4283.051,"endTime":4286.561,"body":"happen if I eat too close to bed, wake up"},{"startTime":4286.561,"endTime":4289.711,"body":"like sweating and hot and bothered in the"},{"startTime":4286.561,"endTime":4289.711,"body":"middle of the night as you know, the liver"},{"startTime":4289.711,"endTime":4292.841,"body":"and the body's kind of digesting all that"},{"startTime":4289.711,"endTime":4292.841,"body":"glucose."},{"startTime":4294.001,"endTime":4297.521,"body":"But yeah, I think the bigger meals earlier"},{"startTime":4294.001,"endTime":4297.521,"body":"in the day are key."},{"startTime":4297.521,"endTime":4302.621,"body":"And then mentally, it helps me a lot to"},{"startTime":4297.521,"endTime":4302.621,"body":"brush my teeth as soon as I finish dinner."},{"startTime":4302.621,"endTime":4306.201,"body":"So once I finish dinner, go brush my"},{"startTime":4302.621,"endTime":4306.201,"body":"teeth, make sure that that's out of the"},{"startTime":4306.201,"endTime":4307.041,"body":"way."},{"startTime":4307.961,"endTime":4311.751,"body":"Not like I couldn't re -brush my teeth,"},{"startTime":4307.961,"endTime":4311.751,"body":"but I don't super enjoy brushing my teeth."},{"startTime":4311.751,"endTime":4316.101,"body":"So just having done it keeps me from"},{"startTime":4311.751,"endTime":4316.101,"body":"having to do it again, which is nice."},{"startTime":4316.101,"endTime":4317.471,"body":"So yeah, that's my advice."},{"startTime":4317.471,"endTime":4321.351,"body":"I don't really, I would just say the best"},{"startTime":4317.471,"endTime":4321.351,"body":"advice is eating more earlier in the day."},{"startTime":4324.726,"endTime":4327.186,"body":"This one, let's, okay."},{"startTime":4327.366,"endTime":4328.606,"body":"Yeah, I wanna kick it to you first."},{"startTime":4328.606,"endTime":4329.586,"body":"Let's do that."},{"startTime":4329.586,"endTime":4334.422,"body":"Is there a point at which optimization is"},{"startTime":4329.586,"endTime":4334.422,"body":"in conflict with toughness?"},{"startTime":4336.185,"endTime":4342.465,"body":"Maybe, I think this is actually a really"},{"startTime":4336.185,"endTime":4342.465,"body":"poignant question for the time of the"},{"startTime":4342.465,"endTime":4347.745,"body":"evidence -based space that we're in right"},{"startTime":4342.465,"endTime":4347.745,"body":"now, where optimal movement seems to be"},{"startTime":4347.745,"endTime":4350.145,"body":"the thing that everybody is focusing on."},{"startTime":4350.145,"endTime":4353.995,"body":"And then you have a lot of these like new"},{"startTime":4350.145,"endTime":4353.995,"body":"age, younger, kind of Tik Tok -y"},{"startTime":4353.995,"endTime":4359.955,"body":"influencer people that are joking on a lot"},{"startTime":4353.995,"endTime":4359.955,"body":"of, they're poking fun at a lot of what"},{"startTime":4359.955,"endTime":4364.721,"body":"Cass does, which is unfortunate, but"},{"startTime":4359.955,"endTime":4364.721,"body":"they're showing how like,"},{"startTime":4364.825,"endTime":4368.755,"body":"You know, you can use this perfect form,"},{"startTime":4364.825,"endTime":4368.755,"body":"but you have to use 30 pounds to do it or"},{"startTime":4368.755,"endTime":4369.625,"body":"whatever."},{"startTime":4370.625,"endTime":4379.705,"body":"And Cass has kind of been on a crusade"},{"startTime":4370.625,"endTime":4379.705,"body":"recently of demonstrating that you go into"},{"startTime":4379.705,"endTime":4386.035,"body":"a set with the perfect form and the"},{"startTime":4379.705,"endTime":4386.035,"body":"optimal form in mind, and you've practiced"},{"startTime":4386.035,"endTime":4391.005,"body":"it and you've rehearsed it, and it's kind"},{"startTime":4386.035,"endTime":4391.005,"body":"of become second nature in a sense."},{"startTime":4391.005,"endTime":4393.721,"body":"But once you get in it and you're in a"},{"startTime":4391.005,"endTime":4393.721,"body":"set,"},{"startTime":4393.721,"endTime":4399.451,"body":"and that shit is really pushing the"},{"startTime":4393.721,"endTime":4399.451,"body":"boundaries of your ability to actually do"},{"startTime":4399.451,"endTime":4405.161,"body":"the work, sometimes it doesn't look"},{"startTime":4399.451,"endTime":4405.161,"body":"exactly the way that it would look if you"},{"startTime":4405.161,"endTime":4406.721,"body":"were using 30 pounds."},{"startTime":4406.721,"endTime":4409.851,"body":"And I think that that also creates a"},{"startTime":4406.721,"endTime":4409.851,"body":"conflict in the industry too, because you"},{"startTime":4409.851,"endTime":4412.941,"body":"have a lot of these demo videos that"},{"startTime":4409.851,"endTime":4412.941,"body":"people are doing where they're like, this"},{"startTime":4412.941,"endTime":4417.191,"body":"is a single arm iliac lat biased pull"},{"startTime":4412.941,"endTime":4417.191,"body":"down, and they're literally doing a demo"},{"startTime":4417.191,"endTime":4420.321,"body":"video with 30 pounds."},{"startTime":4420.321,"endTime":4420.985,"body":"But what..."},{"startTime":4420.985,"endTime":4422.815,"body":"you would actually use as 200 pounds."},{"startTime":4422.815,"endTime":4426.755,"body":"And so if you were to do your demo video"},{"startTime":4422.815,"endTime":4426.755,"body":"with 200, it might look a little bit"},{"startTime":4426.755,"endTime":4431.805,"body":"different than it looks at 30 pounds when"},{"startTime":4426.755,"endTime":4431.805,"body":"you're just doing it for the purpose of"},{"startTime":4431.805,"endTime":4434.865,"body":"demonstrating proper movement pattern and"},{"startTime":4431.805,"endTime":4434.865,"body":"execution."},{"startTime":4434.865,"endTime":4441.825,"body":"And so, yeah, I do think at times the way"},{"startTime":4434.865,"endTime":4441.825,"body":"that it's perceived can be in conflict."},{"startTime":4442.525,"endTime":4449.337,"body":"But I think that once you actually have"},{"startTime":4442.525,"endTime":4449.337,"body":"the experience of doing this,"},{"startTime":4449.337,"endTime":4455.357,"body":"for years and you know what working to"},{"startTime":4449.337,"endTime":4455.357,"body":"failure is, you can have both."},{"startTime":4457.192,"endTime":4457.982,"body":"Agreed."},{"startTime":4457.982,"endTime":4460.502,"body":"I mean, I think you answered that"},{"startTime":4457.982,"endTime":4460.502,"body":"wonderfully."},{"startTime":4460.502,"endTime":4465.922,"body":"And when I get that, I don't get it often,"},{"startTime":4460.502,"endTime":4465.922,"body":"but sometimes I get it in person."},{"startTime":4465.922,"endTime":4469.242,"body":"And honestly, my response to be like, put"},{"startTime":4465.922,"endTime":4469.242,"body":"your money where your mouth is."},{"startTime":4469.242,"endTime":4470.182,"body":"Go to the practical."},{"startTime":4470.182,"endTime":4472.422,"body":"It's 1200 bucks, right?"},{"startTime":4472.482,"endTime":4473.302,"body":"Go."},{"startTime":4473.302,"endTime":4476.712,"body":"And of course people aren't going to do"},{"startTime":4473.302,"endTime":4476.712,"body":"that because they're just like, oh, well,"},{"startTime":4476.712,"endTime":4480.302,"body":"well, well, and you know, float off into,"},{"startTime":4476.712,"endTime":4480.302,"body":"into whatever else."},{"startTime":4480.302,"endTime":4484.872,"body":"But I, when I think of optimization, you"},{"startTime":4480.302,"endTime":4484.872,"body":"know, now I really think of like the"},{"startTime":4484.872,"endTime":4485.842,"body":"setups."},{"startTime":4485.974,"endTime":4486.554,"body":"Right?"},{"startTime":4486.554,"endTime":4488.154,"body":"Cause that's what, that's really what it"},{"startTime":4486.554,"endTime":4488.154,"body":"is."},{"startTime":4488.154,"endTime":4490.954,"body":"Like you can be, let's talk about like a"},{"startTime":4488.154,"endTime":4490.954,"body":"hack squat."},{"startTime":4490.954,"endTime":4495.994,"body":"You can put your feet high up in the"},{"startTime":4490.954,"endTime":4495.994,"body":"corners and get a lot of hip flexion and"},{"startTime":4495.994,"endTime":4497.354,"body":"no knee flexion."},{"startTime":4497.354,"endTime":4501.574,"body":"And you can load up, you know, six plates"},{"startTime":4497.354,"endTime":4501.574,"body":"per side and you can, you know, be really"},{"startTime":4501.574,"endTime":4504.244,"body":"tough and slam it off the bottom and all"},{"startTime":4501.574,"endTime":4504.244,"body":"that shit."},{"startTime":4504.244,"endTime":4508.604,"body":"And like, you can work really hard and, or"},{"startTime":4504.244,"endTime":4508.604,"body":"you can optimize it and be like, what's"},{"startTime":4508.604,"endTime":4510.434,"body":"the goal is the goal quads."},{"startTime":4510.434,"endTime":4515.242,"body":"Let's get to a greater degree of knee"},{"startTime":4510.434,"endTime":4515.242,"body":"flexion and just set you up better."},{"startTime":4515.542,"endTime":4519.152,"body":"And then you just work just as hard"},{"startTime":4515.542,"endTime":4519.152,"body":"anyway, but you're it's like, it's like"},{"startTime":4519.152,"endTime":4526.362,"body":"you're using a more each rep, you get a"},{"startTime":4519.152,"endTime":4526.362,"body":"higher stimulus to rep ratio because"},{"startTime":4526.362,"endTime":4532.672,"body":"you're not like expending off energy in"},{"startTime":4526.362,"endTime":4532.672,"body":"these inefficient ways and those sorts of"},{"startTime":4532.672,"endTime":4532.802,"body":"things."},{"startTime":4532.802,"endTime":4537.022,"body":"So how I really like to think of it is"},{"startTime":4532.802,"endTime":4537.022,"body":"like optimization is pretty much like"},{"startTime":4537.022,"endTime":4542.434,"body":"setting up better and then still working"},{"startTime":4537.022,"endTime":4542.434,"body":"just as hard as you otherwise would."},{"startTime":4543.001,"endTime":4544.001,"body":"Yeah, I love that."},{"startTime":4544.001,"endTime":4548.881,"body":"I think if you go to failure for the"},{"startTime":4544.001,"endTime":4548.881,"body":"execution that you're trying to achieve,"},{"startTime":4548.881,"endTime":4551.621,"body":"you are working towards toughness."},{"startTime":4551.621,"endTime":4553.401,"body":"You are, you are being tough."},{"startTime":4553.401,"endTime":4558.121,"body":"If you're using optimization as an excuse"},{"startTime":4553.401,"endTime":4558.121,"body":"to train easy, then yeah, that is directly"},{"startTime":4558.121,"endTime":4559.87,"body":"in conflict with toughness."},{"startTime":4559.87,"endTime":4560.43,"body":"Agreed."},{"startTime":4560.43,"endTime":4561.794,"body":"Yeah, really good point."},{"startTime":4564.214,"endTime":4566.274,"body":"I think this next one is for you."},{"startTime":4566.274,"endTime":4566.654,"body":"Okay."},{"startTime":4566.654,"endTime":4568.054,"body":"I was like, I hope so."},{"startTime":4568.054,"endTime":4569.834,"body":"Cause I'm going to be really confused."},{"startTime":4569.834,"endTime":4570.834,"body":"Okay."},{"startTime":4570.874,"endTime":4574.681,"body":"Any updates on Missogi 2024?"},{"startTime":4574.681,"endTime":4577.301,"body":"That is, yep, Masogi, well said."},{"startTime":4577.301,"endTime":4584.321,"body":"So a Masogi is taken from the book, The"},{"startTime":4577.301,"endTime":4584.321,"body":"Comfort Crisis, I believe, by Michael"},{"startTime":4584.321,"endTime":4585.281,"body":"Easter."},{"startTime":4585.481,"endTime":4589.101,"body":"And it's talking about how in our life"},{"startTime":4585.481,"endTime":4589.101,"body":"we're living in a state of comfort and we"},{"startTime":4589.101,"endTime":4593.641,"body":"don't do anything to really push ourselves"},{"startTime":4589.101,"endTime":4593.641,"body":"outside of our boundaries of comfort too"},{"startTime":4593.641,"endTime":4594.241,"body":"often."},{"startTime":4594.241,"endTime":4599.101,"body":"And so his proposal was that once a year"},{"startTime":4594.241,"endTime":4599.101,"body":"you do something that he calls a Masogi,"},{"startTime":4599.101,"endTime":4601.433,"body":"which is essentially a..."},{"startTime":4601.433,"endTime":4605.483,"body":"challenge that you put for yourself where"},{"startTime":4601.433,"endTime":4605.483,"body":"there's only a 50 -50 chance that you'll"},{"startTime":4605.483,"endTime":4611.553,"body":"be able to complete it and So a buddy of"},{"startTime":4605.483,"endTime":4611.553,"body":"mine the guy that actually is my doctor"},{"startTime":4611.553,"endTime":4613.933,"body":"that prescribes my blood work and stuff"},{"startTime":4611.553,"endTime":4613.933,"body":"like that."},{"startTime":4613.933,"endTime":4621.253,"body":"He did a challenge with some buddies of"},{"startTime":4613.933,"endTime":4621.253,"body":"his over Halloween for their annual misogi"},{"startTime":4621.253,"endTime":4626.263,"body":"where they loaded up a sled with 600"},{"startTime":4621.253,"endTime":4626.263,"body":"pounds and Between four of them."},{"startTime":4626.263,"endTime":4631.701,"body":"They wanted to push it five miles in eight"},{"startTime":4626.263,"endTime":4631.701,"body":"hours and"},{"startTime":4631.701,"endTime":4633.641,"body":"They did not succeed."},{"startTime":4633.641,"endTime":4638.621,"body":"So that was the 50 -50, like, hey, we may"},{"startTime":4633.641,"endTime":4638.621,"body":"succeed, we may not type thing."},{"startTime":4638.621,"endTime":4641.661,"body":"And that's a crazy challenge."},{"startTime":4641.661,"endTime":4645.071,"body":"Like loading up a sled with 600 pounds and"},{"startTime":4641.661,"endTime":4645.071,"body":"try to push it for five miles in eight"},{"startTime":4645.071,"endTime":4647.541,"body":"hours is really hard."},{"startTime":4647.541,"endTime":4654.441,"body":"I think for me, Misogi that's now on my"},{"startTime":4647.541,"endTime":4654.441,"body":"mind is Leadville 100 in under 12 hours."},{"startTime":4655.041,"endTime":4659.621,"body":"So that is possibly Misogi 2025."},{"startTime":4659.673,"endTime":4667.193,"body":"I don't have one in mind currently for"},{"startTime":4659.673,"endTime":4667.193,"body":"2024, but Greg, maybe at our next guys"},{"startTime":4667.193,"endTime":4671.303,"body":"night, we can discuss it and figure out"},{"startTime":4667.193,"endTime":4671.303,"body":"what we want to do for 2024, because I'm"},{"startTime":4671.303,"endTime":4673.329,"body":"certainly game to try something."},{"startTime":4674.166,"endTime":4676.372,"body":"I really like that, that's really cool."},{"startTime":4677.369,"endTime":4678.409,"body":"Yeah."},{"startTime":4679.589,"endTime":4680.269,"body":"All right."},{"startTime":4680.269,"endTime":4682.549,"body":"Well, the next question is kind of tongue"},{"startTime":4680.269,"endTime":4682.549,"body":"in cheek."},{"startTime":4682.549,"endTime":4684.979,"body":"It's a, when does Bryson start his bro"},{"startTime":4682.549,"endTime":4684.979,"body":"split?"},{"startTime":4684.979,"endTime":4686.209,"body":"Bryson is my son."},{"startTime":4686.209,"endTime":4690.489,"body":"And so I kind of put in parentheses, maybe"},{"startTime":4686.209,"endTime":4690.489,"body":"the question is actually what's the right"},{"startTime":4690.489,"endTime":4692.149,"body":"time to start training."},{"startTime":4692.689,"endTime":4694.529,"body":"So my son is six."},{"startTime":4694.949,"endTime":4700.719,"body":"He, he likes to mess around in the gym"},{"startTime":4694.949,"endTime":4700.719,"body":"when I'm training and he actually can do a"},{"startTime":4700.719,"endTime":4702.089,"body":"pull -up now, which is kind of crazy."},{"startTime":4702.089,"endTime":4705.369,"body":"He'll dangle from the angles, 90 grips."},{"startTime":4705.369,"endTime":4709.009,"body":"and I'll make sure he starts at full"},{"startTime":4705.369,"endTime":4709.009,"body":"extension and he can get himself up for"},{"startTime":4709.009,"endTime":4714.149,"body":"one, one and a half, almost two pull -ups"},{"startTime":4709.009,"endTime":4714.149,"body":"at this point, which is kind of cool."},{"startTime":4714.189,"endTime":4718.419,"body":"And he'll also, you know, pick up the"},{"startTime":4714.189,"endTime":4718.419,"body":"dumbbells and do deadlifts and farmers"},{"startTime":4718.419,"endTime":4720.189,"body":"carries and stuff like that."},{"startTime":4720.189,"endTime":4725.859,"body":"But in reality, like, like I think if I'm"},{"startTime":4720.189,"endTime":4725.859,"body":"mostly waiting for him to come to me and"},{"startTime":4725.859,"endTime":4728.679,"body":"ask me to do a program."},{"startTime":4728.679,"endTime":4731.023,"body":"And I don't think there's a time that's"},{"startTime":4728.679,"endTime":4731.023,"body":"too early."},{"startTime":4731.125,"endTime":4734.935,"body":"If he wanted to do it right now and he"},{"startTime":4731.125,"endTime":4734.935,"body":"showed the maturity and dedication to"},{"startTime":4734.935,"endTime":4742.955,"body":"listen to me in form instruction to follow"},{"startTime":4734.935,"endTime":4742.955,"body":"kind of a semi rigid set of stipulations"},{"startTime":4742.955,"endTime":4746.005,"body":"that I would have, I would start him"},{"startTime":4742.955,"endTime":4746.005,"body":"training right now."},{"startTime":4746.005,"endTime":4747.665,"body":"But I don't think that that's realistic."},{"startTime":4747.665,"endTime":4752.005,"body":"He's not at a stage of maturity or desire"},{"startTime":4747.665,"endTime":4752.005,"body":"himself to do it."},{"startTime":4752.005,"endTime":4756.753,"body":"But whenever that time comes, I will be"},{"startTime":4752.005,"endTime":4756.753,"body":"there and I will help him with that."},{"startTime":4757.238,"endTime":4759.326,"body":"Yeah, I think it's a really good answer."},{"startTime":4759.865,"endTime":4760.645,"body":"Yeah."},{"startTime":4760.645,"endTime":4762.871,"body":"Aaron, how often do you Dexa?"},{"startTime":4763.062,"endTime":4768.332,"body":"So, I mean, right now, I mean, I"},{"startTime":4763.062,"endTime":4768.332,"body":"officially live in Indonesia now and"},{"startTime":4768.332,"endTime":4772.742,"body":"there, I mean, I could probably find one"},{"startTime":4768.332,"endTime":4772.742,"body":"in Indonesia if I really wanted to, but it"},{"startTime":4772.742,"endTime":4774.762,"body":"would be quite the journey."},{"startTime":4774.762,"endTime":4778.782,"body":"And I just, I don't see much utility in it"},{"startTime":4774.762,"endTime":4778.782,"body":"right now."},{"startTime":4778.822,"endTime":4783.102,"body":"Back in the States, I would do about maybe"},{"startTime":4778.822,"endTime":4783.102,"body":"two per year."},{"startTime":4783.622,"endTime":4789.142,"body":"I've recently learned about the"},{"startTime":4783.622,"endTime":4789.142,"body":"calibration process of the Dexa, which has"},{"startTime":4789.142,"endTime":4790.414,"body":"really kind of..."},{"startTime":4791.072,"endTime":4792.882,"body":"changed my thoughts on that."},{"startTime":4792.882,"endTime":4797.342,"body":"Like if you if you have a place that you"},{"startTime":4792.882,"endTime":4797.342,"body":"go to, like let's say, for example, Brian,"},{"startTime":4797.342,"endTime":4800.122,"body":"right, you live in Boulder, you've lived"},{"startTime":4797.342,"endTime":4800.122,"body":"in Boulder for a number of years, you guys"},{"startTime":4800.122,"endTime":4801.322,"body":"live in the same neighborhood."},{"startTime":4801.322,"endTime":4806.762,"body":"If there was like a place that you could"},{"startTime":4801.322,"endTime":4806.762,"body":"go to consistently to get on the same DEXA"},{"startTime":4806.762,"endTime":4811.402,"body":"that has the same technician calibrating"},{"startTime":4806.762,"endTime":4811.402,"body":"it and those sorts of things, I think the"},{"startTime":4811.402,"endTime":4814.202,"body":"repeated use has as a higher utility."},{"startTime":4814.202,"endTime":4818.912,"body":"But like when I was doing the DEXA during"},{"startTime":4814.202,"endTime":4818.912,"body":"my like, you know, digital nomad days, I"},{"startTime":4818.912,"endTime":4819.382,"body":"did."},{"startTime":4819.382,"endTime":4824.792,"body":"a couple in Arizona, I did some in Utah, I"},{"startTime":4819.382,"endTime":4824.792,"body":"did some in Austin, Texas, I did one"},{"startTime":4824.792,"endTime":4827.662,"body":"somewhere on the East Coast that I can't"},{"startTime":4824.792,"endTime":4827.662,"body":"remember right now."},{"startTime":4827.742,"endTime":4830.382,"body":"You're not comparing apples to apples."},{"startTime":4830.382,"endTime":4834.592,"body":"Like you have different models of the"},{"startTime":4830.382,"endTime":4834.592,"body":"Dexa, different technicians doing"},{"startTime":4834.592,"endTime":4841.282,"body":"different calibrations and I mean, yes, at"},{"startTime":4834.592,"endTime":4841.282,"body":"a high level, it can have a high level"},{"startTime":4841.282,"endTime":4844.182,"body":"comparison, but if you're really looking"},{"startTime":4841.282,"endTime":4844.182,"body":"for those nitty gritty, like there's just"},{"startTime":4844.182,"endTime":4848.716,"body":"gonna be a Delta from the variation there."},{"startTime":4849.145,"endTime":4850.215,"body":"Yeah, you're right."},{"startTime":4850.215,"endTime":4854.925,"body":"I do have the same DEXA machine with the"},{"startTime":4850.215,"endTime":4854.925,"body":"same technician both times I did it."},{"startTime":4854.925,"endTime":4858.305,"body":"But it's an interesting question because"},{"startTime":4854.925,"endTime":4858.305,"body":"the truth is I've only done two DEXAs in"},{"startTime":4858.305,"endTime":4860.845,"body":"my entire life and they were both in the"},{"startTime":4858.305,"endTime":4860.845,"body":"last year."},{"startTime":4860.845,"endTime":4864.885,"body":"So I did one at the beginning of my one"},{"startTime":4860.845,"endTime":4864.885,"body":"arm training experiment and I did one at"},{"startTime":4864.885,"endTime":4867.145,"body":"the end of my one arm training experiment."},{"startTime":4867.145,"endTime":4870.085,"body":"And those are the only two DEXAs I've ever"},{"startTime":4867.145,"endTime":4870.085,"body":"done."},{"startTime":4870.385,"endTime":4874.145,"body":"I just bought another one that was on sale"},{"startTime":4870.385,"endTime":4874.145,"body":"for a holiday package."},{"startTime":4874.145,"endTime":4876.313,"body":"I bought Kim and I each a DEXA."},{"startTime":4876.313,"endTime":4877.603,"body":"because she's never had one."},{"startTime":4877.603,"endTime":4881.483,"body":"And I feel like at 40 years old, when"},{"startTime":4877.603,"endTime":4881.483,"body":"she's about to turn 40, it's a good time"},{"startTime":4881.483,"endTime":4885.873,"body":"to do one for bone density purposes and"},{"startTime":4881.483,"endTime":4885.873,"body":"just kind of establish baselines."},{"startTime":4886.033,"endTime":4890.273,"body":"So I bought Kim and I a Dexa and our plan"},{"startTime":4886.033,"endTime":4890.273,"body":"is to do it in June."},{"startTime":4890.273,"endTime":4892.473,"body":"So I did one in August."},{"startTime":4892.473,"endTime":4898.273,"body":"I did another one in April or May, and"},{"startTime":4892.473,"endTime":4898.273,"body":"then it'll be another year basically until"},{"startTime":4898.273,"endTime":4900.073,"body":"I do this one in June coming up."},{"startTime":4900.073,"endTime":4902.473,"body":"So that'll be my third Dexa ever."},{"startTime":4902.745,"endTime":4907.105,"body":"I don't think there's a ton of value in"},{"startTime":4902.745,"endTime":4907.105,"body":"doing DEXA super often."},{"startTime":4907.205,"endTime":4910.865,"body":"My thought would be that unless there's"},{"startTime":4907.205,"endTime":4910.865,"body":"drastic changes in your life and you want"},{"startTime":4910.865,"endTime":4916.385,"body":"to assess a very significant change, you"},{"startTime":4910.865,"endTime":4916.385,"body":"probably don't need to do it, but every"},{"startTime":4916.385,"endTime":4917.405,"body":"few years."},{"startTime":4917.405,"endTime":4922.265,"body":"I think every few years would be prudent"},{"startTime":4917.405,"endTime":4922.265,"body":"as we get older to assess bone density and"},{"startTime":4922.265,"endTime":4923.405,"body":"whatever, whatever."},{"startTime":4923.405,"endTime":4927.355,"body":"But if most of your body weight is the"},{"startTime":4923.405,"endTime":4927.355,"body":"same, your strength is the same, there's"},{"startTime":4927.355,"endTime":4930.105,"body":"not a whole lot changing in your..."},{"startTime":4930.105,"endTime":4934.335,"body":"body composition from an outside"},{"startTime":4930.105,"endTime":4934.335,"body":"perspective, it's probably just not worth"},{"startTime":4934.335,"endTime":4934.505,"body":"it."},{"startTime":4934.505,"endTime":4938.045,"body":"Because the Dexa isn't gonna be acute"},{"startTime":4934.505,"endTime":4938.045,"body":"enough to be like, you have gained one"},{"startTime":4938.045,"endTime":4941.145,"body":"pound of muscle and lost one pound of fat"},{"startTime":4938.045,"endTime":4941.145,"body":"in the last two years."},{"startTime":4941.145,"endTime":4943.625,"body":"Like, maybe, maybe not, you know?"},{"startTime":4944.765,"endTime":4945.985,"body":"All right."},{"startTime":4946.705,"endTime":4950.145,"body":"So I think this next question will be our"},{"startTime":4946.705,"endTime":4950.145,"body":"last one and then we'll have three kind of"},{"startTime":4950.145,"endTime":4952.985,"body":"short ones that we can maybe start next"},{"startTime":4950.145,"endTime":4952.985,"body":"episode with."},{"startTime":4952.985,"endTime":4956.764,"body":"Or actually next episode we have a guest,"},{"startTime":4952.985,"endTime":4956.764,"body":"but, yep."},{"startTime":4956.764,"endTime":4960.164,"body":"this question and turn it into an entire"},{"startTime":4956.764,"endTime":4960.164,"body":"episode, which I think we can provide a"},{"startTime":4960.164,"endTime":4962.374,"body":"lot more value around there."},{"startTime":4962.374,"endTime":4965.429,"body":"And then we'll answer the final three,"},{"startTime":4962.374,"endTime":4965.429,"body":"because there's shorter ones."},{"startTime":4965.429,"endTime":4966.389,"body":"they'll be super short."},{"startTime":4966.389,"endTime":4966.689,"body":"Okay."},{"startTime":4966.689,"endTime":4970.611,"body":"Has Aaron picked out the best seated calf"},{"startTime":4966.689,"endTime":4970.611,"body":"raise machine for undefeated gym?"},{"startTime":4971.638,"endTime":4973.098,"body":"Let's just go with yes, right?"},{"startTime":4973.098,"endTime":4976.638,"body":"Fortunately, seated calf raise is very,"},{"startTime":4973.098,"endTime":4976.638,"body":"very straightforward."},{"startTime":4976.638,"endTime":4979.658,"body":"It's one where you're not gonna get a huge"},{"startTime":4976.638,"endTime":4979.658,"body":"amount of variation."},{"startTime":4979.658,"endTime":4982.618,"body":"But one I do like is the foot angle."},{"startTime":4982.618,"endTime":4986.328,"body":"You know how a lot of the seated calf"},{"startTime":4982.618,"endTime":4986.328,"body":"raise will have a flat foot plate and then"},{"startTime":4986.328,"endTime":4988.398,"body":"you're kind of operating over the corner?"},{"startTime":4988.398,"endTime":4991.478,"body":"Ours is like angled, which is cool."},{"startTime":4991.478,"endTime":4991.923,"body":"Yeah."},{"startTime":4991.923,"endTime":4993.663,"body":"question was tongue in cheek, but I love"},{"startTime":4991.923,"endTime":4993.663,"body":"that."},{"startTime":4993.663,"endTime":4995.253,"body":"I love that you have the slanted one."},{"startTime":4995.253,"endTime":4996.393,"body":"All right, cool."},{"startTime":4996.553,"endTime":5004.203,"body":"This is a female asking, I can easily get"},{"startTime":4996.553,"endTime":5004.203,"body":"250 grams of protein and 50 grams of fiber"},{"startTime":5004.203,"endTime":5005.793,"body":"with no digestive issues."},{"startTime":5005.793,"endTime":5006.929,"body":"Is this a problem?"},{"startTime":5007.094,"endTime":5012.214,"body":"I think she's like subtly flexing on us"},{"startTime":5007.094,"endTime":5012.214,"body":"and then like masking into the question."},{"startTime":5012.654,"endTime":5018.064,"body":"No, I would say this is not a problem that"},{"startTime":5012.654,"endTime":5018.064,"body":"you just have, it sounds like really"},{"startTime":5018.064,"endTime":5023.054,"body":"quality digestion that can handle a high"},{"startTime":5018.064,"endTime":5023.054,"body":"volume of both fiber and protein."},{"startTime":5023.054,"endTime":5025.874,"body":"I wouldn't necessarily think that's a"},{"startTime":5023.054,"endTime":5025.874,"body":"problem at all."},{"startTime":5025.874,"endTime":5028.748,"body":"It's probably a positive, if I'm honest."},{"startTime":5029.305,"endTime":5030.955,"body":"Yeah, I mean, that's a lot of protein."},{"startTime":5030.955,"endTime":5035.455,"body":"I don't know how big this woman is"},{"startTime":5030.955,"endTime":5035.455,"body":"specifically, but that could be two times"},{"startTime":5035.455,"endTime":5040.165,"body":"body weight in protein every day, which is"},{"startTime":5035.455,"endTime":5040.165,"body":"at the upper limits of that protein"},{"startTime":5040.165,"endTime":5043.485,"body":"overfeeding study that Antonio's group"},{"startTime":5040.165,"endTime":5043.485,"body":"did."},{"startTime":5043.565,"endTime":5046.705,"body":"So it's a significant amount of protein."},{"startTime":5046.705,"endTime":5050.855,"body":"I think it's an unnecessary amount of"},{"startTime":5046.705,"endTime":5050.855,"body":"protein, but if that's the way you prefer"},{"startTime":5050.855,"endTime":5052.468,"body":"to live, I think that's fine too."},{"startTime":5052.468,"endTime":5053.785,"body":"Yep, agreed."},{"startTime":5053.785,"endTime":5055.025,"body":"All right, last question."},{"startTime":5055.025,"endTime":5058.975,"body":"So the one that we skipped by the way is,"},{"startTime":5055.025,"endTime":5058.975,"body":"can you both discuss your supplement"},{"startTime":5058.975,"endTime":5061.485,"body":"stacks, brands, dosage and timing?"},{"startTime":5061.485,"endTime":5063.565,"body":"And so that will, like Aaron said, I think"},{"startTime":5061.485,"endTime":5063.565,"body":"that's smart."},{"startTime":5063.565,"endTime":5066.045,"body":"We'll make that one into a full episode."},{"startTime":5066.885,"endTime":5070.885,"body":"But the final question is, how would you"},{"startTime":5066.885,"endTime":5070.885,"body":"structure forearm training?"},{"startTime":5070.885,"endTime":5073.705,"body":"So we had a fun laugh about this one off"},{"startTime":5070.885,"endTime":5073.705,"body":"air."},{"startTime":5073.705,"endTime":5075.702,"body":"So I'll let you start and I'll finish up."},{"startTime":5075.702,"endTime":5078.362,"body":"Yeah, honestly, I wouldn't."},{"startTime":5078.722,"endTime":5083.522,"body":"If I'm honest, like if you're really"},{"startTime":5078.722,"endTime":5083.522,"body":"concerned about your forms, do some like"},{"startTime":5083.522,"endTime":5089.412,"body":"rest pause sets of like a grip intensive"},{"startTime":5083.522,"endTime":5089.412,"body":"thing, like a supinated pull down or"},{"startTime":5089.412,"endTime":5090.132,"body":"something like that."},{"startTime":5090.132,"endTime":5094.352,"body":"I have some of that in my program and the"},{"startTime":5090.132,"endTime":5094.352,"body":"forearm pump I get is so absolutely"},{"startTime":5094.352,"endTime":5096.802,"body":"disgusting and it hurts so bad."},{"startTime":5096.802,"endTime":5100.492,"body":"You would just, I would recommend if you"},{"startTime":5096.802,"endTime":5100.492,"body":"do really care about the forum, do some"},{"startTime":5100.492,"endTime":5102.644,"body":"very grip intensive things for like."},{"startTime":5102.644,"endTime":5106.234,"body":"rest pause sets that go on for a long"},{"startTime":5102.644,"endTime":5106.234,"body":"amount of time."},{"startTime":5106.234,"endTime":5112.344,"body":"Or really, like there was times where the"},{"startTime":5106.234,"endTime":5112.344,"body":"time that I would get the worst forearm"},{"startTime":5112.344,"endTime":5117.934,"body":"pump of my entire life was when I was in"},{"startTime":5112.344,"endTime":5117.934,"body":"like grade nine or 10 and we had the"},{"startTime":5117.934,"endTime":5122.524,"body":"powerlifting competitions in high school"},{"startTime":5117.934,"endTime":5122.524,"body":"and all the younger grade kids had to re"},{"startTime":5122.524,"endTime":5124.714,"body":"-roll the knee wraps tight."},{"startTime":5124.714,"endTime":5129.374,"body":"And that just wrecked your, I mean, we got"},{"startTime":5124.714,"endTime":5129.374,"body":"like the calluses on the backs of the"},{"startTime":5129.374,"endTime":5129.404,"body":"feet."},{"startTime":5129.404,"endTime":5130.528,"body":"It was horrible."},{"startTime":5130.528,"endTime":5133.658,"body":"and your wrists and forearms were in"},{"startTime":5130.528,"endTime":5133.658,"body":"absolute shambles, but they obviously have"},{"startTime":5133.658,"endTime":5137.278,"body":"those like roller machines or you have"},{"startTime":5133.658,"endTime":5137.278,"body":"like the PVC pipe that goes around the"},{"startTime":5137.278,"endTime":5141.458,"body":"barbell with like a nylon rope attached to"},{"startTime":5137.278,"endTime":5141.458,"body":"it and you hang weights from it."},{"startTime":5141.458,"endTime":5146.948,"body":"That's what I would recommend if you want"},{"startTime":5141.458,"endTime":5146.948,"body":"like one forearm exercise, but really just"},{"startTime":5146.948,"endTime":5151.458,"body":"doing more like grip intensive stuff and"},{"startTime":5146.948,"endTime":5151.458,"body":"just like pulling heavy off the floor and"},{"startTime":5151.458,"endTime":5153.05,"body":"those sorts of things."},{"startTime":5153.945,"endTime":5157.365,"body":"Yeah, one of the things Aaron and I were"},{"startTime":5153.945,"endTime":5157.365,"body":"talking about off air when we addressed"},{"startTime":5157.365,"endTime":5161.995,"body":"this question pre -show was that you kinda"},{"startTime":5157.365,"endTime":5161.995,"body":"just need to get bigger all over and the"},{"startTime":5161.995,"endTime":5163.245,"body":"forearms will follow."},{"startTime":5163.245,"endTime":5168.115,"body":"They're like a really small muscle group"},{"startTime":5163.245,"endTime":5168.115,"body":"and if your body is not big, your forearms"},{"startTime":5168.115,"endTime":5169.165,"body":"are not going to be big."},{"startTime":5169.165,"endTime":5172.305,"body":"Like how often do you see really small"},{"startTime":5169.165,"endTime":5172.305,"body":"people with massive forearms?"},{"startTime":5172.305,"endTime":5173.845,"body":"It's just not the case."},{"startTime":5173.845,"endTime":5178.135,"body":"You have to get your body big and the"},{"startTime":5173.845,"endTime":5178.135,"body":"forearms will follow and that just means"},{"startTime":5178.135,"endTime":5181.975,"body":"doing a lot of really big compound"},{"startTime":5178.135,"endTime":5181.975,"body":"movements close to failure for a long"},{"startTime":5181.975,"endTime":5183.225,"body":"period of time."},{"startTime":5184.409,"endTime":5188.129,"body":"With that said, I do have two additional"},{"startTime":5184.409,"endTime":5188.129,"body":"things you can add in."},{"startTime":5188.129,"endTime":5191.839,"body":"So I like what Aaron said about the"},{"startTime":5188.129,"endTime":5191.839,"body":"rolling of the PVC pipe with the weight"},{"startTime":5191.839,"endTime":5197.169,"body":"hanging, but my personal preference, when"},{"startTime":5191.839,"endTime":5197.169,"body":"I was younger, I bought the captains of"},{"startTime":5197.169,"endTime":5198.389,"body":"Crush Grippers."},{"startTime":5198.389,"endTime":5200.039,"body":"So these are things you can go online."},{"startTime":5200.039,"endTime":5203.979,"body":"Literally, it's like a spring thing that"},{"startTime":5200.039,"endTime":5203.979,"body":"you just hold in your hand and close, and"},{"startTime":5203.979,"endTime":5206.289,"body":"they have five different levels of them."},{"startTime":5206.289,"endTime":5210.809,"body":"Most people starting out will even"},{"startTime":5206.289,"endTime":5210.809,"body":"struggle to close level one, and then"},{"startTime":5210.809,"endTime":5213.561,"body":"getting to level three is like super"},{"startTime":5210.809,"endTime":5213.561,"body":"savage."},{"startTime":5213.561,"endTime":5217.041,"body":"and there's only like a few people in the"},{"startTime":5213.561,"endTime":5217.041,"body":"world that can close level five."},{"startTime":5217.041,"endTime":5220.341,"body":"So if you get these little grippers, you"},{"startTime":5217.041,"endTime":5220.341,"body":"can just kind of sit at your desk all day"},{"startTime":5220.341,"endTime":5222.251,"body":"and just kind of practice gripping."},{"startTime":5222.251,"endTime":5227.621,"body":"And then once you find one is too easy,"},{"startTime":5222.251,"endTime":5227.621,"body":"you can upgrade to the next one from"},{"startTime":5227.621,"endTime":5228.621,"body":"there."},{"startTime":5228.661,"endTime":5230.761,"body":"And then I also love farmer's carries."},{"startTime":5230.761,"endTime":5236.021,"body":"I think farmer's carries have really solid"},{"startTime":5230.761,"endTime":5236.021,"body":"benefit across the entire body."},{"startTime":5236.021,"endTime":5239.521,"body":"They help you with conditioning, they help"},{"startTime":5236.021,"endTime":5239.521,"body":"your forearms, they help your traps."},{"startTime":5239.521,"endTime":5242.841,"body":"They kind of are a move that just makes"},{"startTime":5239.521,"endTime":5242.841,"body":"you look manly."},{"startTime":5243.449,"endTime":5249.619,"body":"And so I love farmer's carries and if I"},{"startTime":5243.449,"endTime":5249.619,"body":"didn't have to lug my weights up the"},{"startTime":5249.619,"endTime":5253.929,"body":"stairs to get them outside, I think I"},{"startTime":5249.619,"endTime":5253.929,"body":"would do farmer's carries a lot more often"},{"startTime":5253.929,"endTime":5256.589,"body":"because I truly think there's a lot of"},{"startTime":5253.929,"endTime":5256.589,"body":"value in them."},{"startTime":5256.589,"endTime":5260.189,"body":"But just that little bit of like, oh, I"},{"startTime":5256.589,"endTime":5260.189,"body":"got to carry these hundreds up like two"},{"startTime":5260.189,"endTime":5264.886,"body":"flights of stairs and then out the front"},{"startTime":5260.189,"endTime":5264.886,"body":"door is a little bit of a deterrent."},{"startTime":5264.886,"endTime":5266.266,"body":"Yeah, agreed."},{"startTime":5266.306,"endTime":5268.622,"body":"Good, good additional context on that one."},{"startTime":5269.187,"endTime":5269.777,"body":"Yep."},{"startTime":5269.777,"endTime":5270.87,"body":"All right, that's all we got."},{"startTime":5270.87,"endTime":5272.09,"body":"Cool, that's what we got."},{"startTime":5272.09,"endTime":5275.12,"body":"So as always guys, thank you for"},{"startTime":5272.09,"endTime":5275.12,"body":"submitting some really cool and quality"},{"startTime":5275.12,"endTime":5276.09,"body":"questions."},{"startTime":5276.09,"endTime":5278.336,"body":"Brian and I will talk to you next week."}]}