{"version":"1.0.0","segments":[{"startTime":29.856,"endTime":31.256,"body":"What's up guys, happy Tuesday."},{"startTime":31.256,"endTime":34.618,"body":"Welcome to another episode of Eat, Train,"},{"startTime":31.256,"endTime":34.618,"body":"Prosper."},{"startTime":34.678,"endTime":41.342,"body":"This is episode 148 where Brian and I are"},{"startTime":34.678,"endTime":41.342,"body":"diving into and covering our respective"},{"startTime":41.342,"endTime":42.963,"body":"supplement stacks."},{"startTime":42.963,"endTime":47.726,"body":"So today's episode actually came from a"},{"startTime":42.963,"endTime":47.726,"body":"question from our February Instagram Q\u0026A"},{"startTime":47.726,"endTime":52.188,"body":"that we thought would be best covered as"},{"startTime":47.726,"endTime":52.188,"body":"an entire episode as it would just be very"},{"startTime":52.188,"endTime":55.230000000000004,"body":"difficult to cover very, very quickly in"},{"startTime":52.188,"endTime":55.230000000000004,"body":"that context."},{"startTime":55.230000000000004,"endTime":58.124,"body":"So welcome to the episode as always,"},{"startTime":55.230000000000004,"endTime":58.124,"body":"Brian."},{"startTime":58.124,"endTime":60.205,"body":"Can you kick us off with some updates,"},{"startTime":58.124,"endTime":60.205,"body":"please?"},{"startTime":60.814,"endTime":64.655,"body":"Yeah, so we didn't have any updates last"},{"startTime":60.814,"endTime":64.655,"body":"week since we had Dr."},{"startTime":64.655,"endTime":65.195,"body":"Mike T."},{"startTime":65.195,"endTime":67.035,"body":"Nelson on the podcast."},{"startTime":67.035,"endTime":71.297,"body":"One of the topics, we actually, the"},{"startTime":67.035,"endTime":71.297,"body":"podcast was great."},{"startTime":71.297,"endTime":74.738,"body":"So if you guys missed last week, make sure"},{"startTime":71.297,"endTime":74.738,"body":"you go check that out."},{"startTime":74.738,"endTime":80.019,"body":"It was everything cardio, HRV, breathing"},{"startTime":74.738,"endTime":80.019,"body":"mechanics, a lot of stuff I was personally"},{"startTime":80.019,"endTime":81.439,"body":"interested in."},{"startTime":81.439,"endTime":84.32,"body":"So thanks to Aaron first for kind of"},{"startTime":81.439,"endTime":84.32,"body":"letting me run with that and ask all the"},{"startTime":84.32,"endTime":85.661,"body":"questions that I had."},{"startTime":85.661,"endTime":88.814,"body":"But I thought it was really productive and"},{"startTime":85.661,"endTime":88.814,"body":"really interesting."},{"startTime":88.814,"endTime":95.539,"body":"One of the things we discussed was about"},{"startTime":88.814,"endTime":95.539,"body":"HRV and how the different devices use"},{"startTime":95.539,"endTime":100.803,"body":"different calculations to determine your"},{"startTime":95.539,"endTime":100.803,"body":"HRV, or at least the Apple Watch seems to"},{"startTime":100.803,"endTime":107.067,"body":"be the outlier that uses a different"},{"startTime":100.803,"endTime":107.067,"body":"formula algorithm than pretty much every"},{"startTime":107.067,"endTime":108.148,"body":"other device out there."},{"startTime":108.148,"endTime":113.932,"body":"So most of the other devices use RMSSD,"},{"startTime":108.148,"endTime":113.932,"body":"which is a certain type of calculation."},{"startTime":114.173,"endTime":115.833,"body":"And Apple Watch uses..."},{"startTime":116.146,"endTime":121.888,"body":"SDNN, which is a standard deviation"},{"startTime":116.146,"endTime":121.888,"body":"calculation off of RMSSD."},{"startTime":121.889,"endTime":126.391,"body":"All you guys really need to know from that"},{"startTime":121.889,"endTime":126.391,"body":"is that SDNN tends to produce a much"},{"startTime":126.391,"endTime":132.114,"body":"higher number than RMSSD because it's"},{"startTime":126.391,"endTime":132.114,"body":"taking out with the standard deviations,"},{"startTime":132.114,"endTime":136.397,"body":"it's taking out something that involves"},{"startTime":132.114,"endTime":136.397,"body":"like the low beats that don't get included"},{"startTime":136.397,"endTime":139.75799999999998,"body":"or the I don't even know what I'm trying"},{"startTime":136.397,"endTime":139.75799999999998,"body":"to say."},{"startTime":139.75799999999998,"endTime":143.74099999999999,"body":"But basically, the SDNN number is always"},{"startTime":139.75799999999998,"endTime":143.74099999999999,"body":"going to be higher due to what it"},{"startTime":143.74099999999999,"endTime":145.781,"body":"eliminates from the RMSSD."},{"startTime":146.942,"endTime":151.285,"body":"So I've always been using Apple Watch for"},{"startTime":146.942,"endTime":151.285,"body":"the last couple years."},{"startTime":151.565,"endTime":156.628,"body":"Prior to that, I actually did use a chest"},{"startTime":151.565,"endTime":156.628,"body":"strap Polar H7."},{"startTime":157.068,"endTime":161.791,"body":"Recently, I went and bought a Polar H10,"},{"startTime":157.068,"endTime":161.791,"body":"which is the new upgraded version because"},{"startTime":161.791,"endTime":165.934,"body":"my Polar H7 that I tried to pull out of"},{"startTime":161.791,"endTime":165.934,"body":"the closet, the battery was dead, it just"},{"startTime":165.934,"endTime":167.335,"body":"kept being finicky."},{"startTime":167.335,"endTime":171.397,"body":"The most annoying thing about it was that"},{"startTime":167.335,"endTime":171.397,"body":"it kept telling me my heart rate was 233."},{"startTime":172.446,"endTime":176.668,"body":"And that was really annoying because"},{"startTime":172.446,"endTime":176.668,"body":"that's actually impossible since 220 is"},{"startTime":176.668,"endTime":178.029,"body":"supposed to be the max."},{"startTime":178.029,"endTime":179.429,"body":"It kept telling me it was 233."},{"startTime":180.05,"endTime":184.653,"body":"And then my phone was receiving this"},{"startTime":180.05,"endTime":184.653,"body":"information and basically updating my max"},{"startTime":184.653,"endTime":185.833,"body":"heart rate to 233."},{"startTime":186.234,"endTime":190.856,"body":"And it was changing all of my zones in all"},{"startTime":186.234,"endTime":190.856,"body":"of my cardio programming."},{"startTime":191.097,"endTime":196.12,"body":"And so I had to go in and manually delete"},{"startTime":191.097,"endTime":196.12,"body":"all of these 233 entries."},{"startTime":196.12,"endTime":198.241,"body":"I'm like swiping left, deleting them."},{"startTime":198.241,"endTime":199.774,"body":"And there's like a hundred of them."},{"startTime":199.774,"endTime":204.496,"body":"And I was so angry one day doing that,"},{"startTime":199.774,"endTime":204.496,"body":"that I just threw away my H7 monitor after"},{"startTime":204.496,"endTime":207.678,"body":"I finished deleting them and ordered an"},{"startTime":204.496,"endTime":207.678,"body":"H10."},{"startTime":207.678,"endTime":209.379,"body":"So anyway, I have an H10 monitor now."},{"startTime":209.379,"endTime":210.38,"body":"It works really smoothly."},{"startTime":210.38,"endTime":214.162,"body":"It doesn't tell me my heart rate is 233,"},{"startTime":210.38,"endTime":214.162,"body":"so all is good there."},{"startTime":214.562,"endTime":221.126,"body":"The point though of this story is that I,"},{"startTime":214.562,"endTime":221.126,"body":"now I'm switching my HRV calculation to"},{"startTime":221.126,"endTime":226.589,"body":"using the heart rate monitor connected to"},{"startTime":221.126,"endTime":226.589,"body":"an app on my phone called Elite HRV."},{"startTime":227.114,"endTime":230.055,"body":"I'm no longer using my Apple watch to get"},{"startTime":227.114,"endTime":230.055,"body":"my scores."},{"startTime":230.316,"endTime":234.178,"body":"For anyone that has followed my stories"},{"startTime":230.316,"endTime":234.178,"body":"for the last two years, I constantly would"},{"startTime":234.178,"endTime":239.482,"body":"have these readings of 234 for my HRV,"},{"startTime":234.178,"endTime":239.482,"body":"260, 282, whatever it was, it was always"},{"startTime":239.482,"endTime":244.125,"body":"these really big outblown numbers and"},{"startTime":239.482,"endTime":244.125,"body":"people were like, how is your HRV so high?"},{"startTime":244.125,"endTime":247.888,"body":"And I didn't understand that it was using"},{"startTime":244.125,"endTime":247.888,"body":"these different calculations."},{"startTime":248.268,"endTime":253.412,"body":"So now that I'm back to a normal heart"},{"startTime":248.268,"endTime":253.412,"body":"rate variability calculation, my numbers"},{"startTime":253.412,"endTime":256.353,"body":"are much more in the range of what people"},{"startTime":253.412,"endTime":256.353,"body":"would expect."},{"startTime":256.798,"endTime":261.139,"body":"The cool thing about the Elite HRV app is"},{"startTime":256.798,"endTime":261.139,"body":"it gives you your RMSSD score, so it would"},{"startTime":261.139,"endTime":265.32,"body":"be the same as what you would get on like"},{"startTime":261.139,"endTime":265.32,"body":"Aura Ring or Garmin or Fitbit or any of"},{"startTime":265.32,"endTime":266.72,"body":"those other ones, I think."},{"startTime":267.3,"endTime":269.901,"body":"I know Aura Ring uses RMSSD."},{"startTime":269.94100000000003,"endTime":275.88300000000004,"body":"And then Elite HRV converts your RMSD"},{"startTime":269.94100000000003,"endTime":275.88300000000004,"body":"reading to a 1 to 100 scale."},{"startTime":275.88300000000004,"endTime":279.884,"body":"So you can kind of see day to day, it's"},{"startTime":275.88300000000004,"endTime":279.884,"body":"not like, you know, RMSSD readings are"},{"startTime":279.884,"endTime":285.345,"body":"like 146.7 and it's just kind of this"},{"startTime":279.884,"endTime":285.345,"body":"weird number that doesn't actually mean"},{"startTime":285.345,"endTime":285.982,"body":"much."},{"startTime":285.982,"endTime":289.224,"body":"but when it converts it to one to a"},{"startTime":285.982,"endTime":289.224,"body":"hundred, you can see day to day kind of"},{"startTime":289.224,"endTime":292.187,"body":"what your fluctuations are and it gives"},{"startTime":289.224,"endTime":292.187,"body":"you a readiness score and all that cool"},{"startTime":292.187,"endTime":292.527,"body":"stuff."},{"startTime":292.527,"endTime":296.49,"body":"So a long way of basically saying new way"},{"startTime":292.527,"endTime":296.49,"body":"of calculating HRV."},{"startTime":296.49,"endTime":297.911,"body":"I think it's much better."},{"startTime":298.052,"endTime":300.073,"body":"I think the chest strap is the way to go."},{"startTime":300.394,"endTime":304.777,"body":"And then the other interesting part about"},{"startTime":300.394,"endTime":304.777,"body":"that is that my resting heart rate is"},{"startTime":304.777,"endTime":307.279,"body":"pretty much the lowest it's been at this"},{"startTime":304.777,"endTime":307.279,"body":"body weight."},{"startTime":307.279,"endTime":312.123,"body":"So I'm in the mid one nineties right now,"},{"startTime":307.279,"endTime":312.123,"body":"after I recovered from my month of not"},{"startTime":312.123,"endTime":315.085,"body":"using weed and losing seven pounds."},{"startTime":315.214,"endTime":318.675,"body":"I'm kind of back up to where I would"},{"startTime":315.214,"endTime":318.675,"body":"expect to be in the mid-190s."},{"startTime":319.116,"endTime":324.038,"body":"And my resting heart rate seems to be 41,"},{"startTime":319.116,"endTime":324.038,"body":"42 most mornings."},{"startTime":325.039,"endTime":328.641,"body":"And that, like I said, is the lowest that"},{"startTime":325.039,"endTime":328.641,"body":"I would expect at this body weight."},{"startTime":328.741,"endTime":332.663,"body":"It usually will get into the high 30s when"},{"startTime":328.741,"endTime":332.663,"body":"I'm in the 180s, like 185 when I'm"},{"startTime":332.663,"endTime":334.224,"body":"dieting, stuff like that."},{"startTime":334.284,"endTime":335.625,"body":"But yeah, I feel really good."},{"startTime":335.625,"endTime":340.907,"body":"I think that my heart rate variability, my"},{"startTime":335.625,"endTime":340.907,"body":"resting heart rate and all that stuff is"},{"startTime":341.648,"endTime":343.869,"body":"perfect for where it should be right now."},{"startTime":344.682,"endTime":349.206,"body":"kind of curious to just follow it as I get"},{"startTime":344.682,"endTime":349.206,"body":"into more cardio in the spring and stuff"},{"startTime":349.206,"endTime":352.809,"body":"like that and see what happens to it as"},{"startTime":349.206,"endTime":352.809,"body":"body weight drops and be able to track it"},{"startTime":352.809,"endTime":353.609,"body":"that way."},{"startTime":356.906,"endTime":364.21,"body":"Okay, so second update is I finished my"},{"startTime":356.906,"endTime":364.21,"body":"first messo cycle of the bro split."},{"startTime":364.21,"endTime":371.093,"body":"It was seven weeks long for me, and it"},{"startTime":364.21,"endTime":371.093,"body":"culminated in a hack squat PR, a lifetime"},{"startTime":371.093,"endTime":374.934,"body":"PR that I am just really amped about."},{"startTime":375.194,"endTime":376.495,"body":"It's been a long time."},{"startTime":376.495,"endTime":382.17,"body":"This movement has been in my program for"},{"startTime":376.495,"endTime":382.17,"body":"basically a year straight in this exact."},{"startTime":382.17,"endTime":385.792,"body":"manner where I'm going down, I'm pausing"},{"startTime":382.17,"endTime":385.792,"body":"for two to three seconds at the bottom,"},{"startTime":385.792,"endTime":387.693,"body":"I'm coming back up, et cetera, et cetera."},{"startTime":387.693,"endTime":390.634,"body":"So I set a 10 pound PR for six reps."},{"startTime":390.895,"endTime":391.775,"body":"Nothing crazy."},{"startTime":391.775,"endTime":395.797,"body":"I mean, for someone 25 years into"},{"startTime":391.775,"endTime":395.797,"body":"training, it's just nice to see that there"},{"startTime":395.797,"endTime":399.139,"body":"is a PR, that it's not a result of"},{"startTime":395.797,"endTime":399.139,"body":"novelty."},{"startTime":399.139,"endTime":402.001,"body":"Like, oh, I switched out that movement for"},{"startTime":399.139,"endTime":402.001,"body":"this movement and that movement for that"},{"startTime":402.001,"endTime":402.321,"body":"movement."},{"startTime":402.321,"endTime":403.922,"body":"And suddenly I'm making progress again."},{"startTime":403.922,"endTime":407.644,"body":"It's like, Hey, this movement has been in"},{"startTime":403.922,"endTime":407.644,"body":"my program for a year straight."},{"startTime":407.644,"endTime":410.41,"body":"And I was able to manufacture this."},{"startTime":410.41,"endTime":414.032,"body":"10 pound PR with all conditions, the exact"},{"startTime":410.41,"endTime":414.032,"body":"same."},{"startTime":414.833,"endTime":416.634,"body":"So I feel really good about that."},{"startTime":418.436,"endTime":423.319,"body":"But I am a little bit burning out on the"},{"startTime":418.436,"endTime":423.319,"body":"bro split."},{"startTime":423.44,"endTime":426.903,"body":"And I wasn't sure that was gonna happen."},{"startTime":426.903,"endTime":430.245,"body":"I thought it was a possibility because"},{"startTime":426.903,"endTime":430.245,"body":"it's training six days a week."},{"startTime":430.566,"endTime":435.929,"body":"But I was really enjoying that the"},{"startTime":430.566,"endTime":435.929,"body":"sessions are only 45 minutes each."},{"startTime":436.262,"endTime":440.406,"body":"It kinda didn't matter though in the long"},{"startTime":436.262,"endTime":440.406,"body":"run because when you have to get up for it"},{"startTime":440.406,"endTime":446.211,"body":"mentally, six days a week, that's just a"},{"startTime":440.406,"endTime":446.211,"body":"lot of days to have to psychologically go"},{"startTime":446.211,"endTime":449.955,"body":"there, especially toward the end of"},{"startTime":446.211,"endTime":449.955,"body":"mesocycles when things are getting really"},{"startTime":449.955,"endTime":450.775,"body":"tough."},{"startTime":450.916,"endTime":455.5,"body":"And so I actually made a change for the"},{"startTime":450.916,"endTime":455.5,"body":"second mesocycle of the bro split across"},{"startTime":455.5,"endTime":457.903,"body":"the board for everyone following the"},{"startTime":455.5,"endTime":457.903,"body":"program."},{"startTime":457.903,"endTime":460.99,"body":"I combined delts and arms day together."},{"startTime":460.99,"endTime":464.991,"body":"So now it's a five day a week program"},{"startTime":460.99,"endTime":464.991,"body":"instead of a six day a week program."},{"startTime":464.991,"endTime":466.611,"body":"And I shortened that day a little bit."},{"startTime":466.611,"endTime":470.392,"body":"So I didn't just take delt day and arm day"},{"startTime":466.611,"endTime":470.392,"body":"and make it like a 90 minute day."},{"startTime":470.692,"endTime":474.593,"body":"I kind of created some different circuits"},{"startTime":470.692,"endTime":474.593,"body":"and alternating movement sequences and"},{"startTime":474.593,"endTime":475.694,"body":"stuff like that."},{"startTime":475.694,"endTime":480.395,"body":"So that day is still should be about an"},{"startTime":475.694,"endTime":480.395,"body":"hour, but it does give me an extra rest"},{"startTime":480.395,"endTime":483.316,"body":"day throughout the week."},{"startTime":483.316,"endTime":488.357,"body":"And then I'm just kind of getting excited"},{"startTime":483.316,"endTime":488.357,"body":"to start my new cardio journey here in the"},{"startTime":488.357,"endTime":489.637,"body":"next few weeks."},{"startTime":490.214,"endTime":495.198,"body":"as the bro split is gonna wrap up and I"},{"startTime":490.214,"endTime":495.198,"body":"take vacation and I'm changing over to the"},{"startTime":495.198,"endTime":500.242,"body":"10 exercises for life program from the"},{"startTime":495.198,"endTime":500.242,"body":"episode that we did a few episodes ago and"},{"startTime":500.242,"endTime":507.108,"body":"I'll have more details on that as kind of"},{"startTime":500.242,"endTime":507.108,"body":"the time begins to get closer."},{"startTime":507.108,"endTime":509.41,"body":"So I have two more updates."},{"startTime":509.41,"endTime":510.311,"body":"I've been talking forever."},{"startTime":510.311,"endTime":511.071,"body":"I wanna take a break."},{"startTime":511.071,"endTime":514.0129999999999,"body":"So let me see if Aaron has any thoughts"},{"startTime":511.071,"endTime":514.0129999999999,"body":"and pass them over to him."},{"startTime":514.64,"endTime":515.3199999999999,"body":"Yeah, sure."},{"startTime":515.3199999999999,"endTime":517.462,"body":"So my updates are a little bit shorter."},{"startTime":517.462,"endTime":522.865,"body":"I turned 36, I guess, technically"},{"startTime":517.462,"endTime":522.865,"body":"yesterday, and we went to a Starbucks"},{"startTime":522.865,"endTime":523.085,"body":"here."},{"startTime":523.085,"endTime":524.6659999999999,"body":"And that's what I wanted to do."},{"startTime":524.947,"endTime":525.9069999999999,"body":"I mean, we did more than that."},{"startTime":525.9069999999999,"endTime":530.451,"body":"We went to this place called Black Lava"},{"startTime":525.9069999999999,"endTime":530.451,"body":"Camp where it was kind of like, I guess"},{"startTime":530.451,"endTime":532.1120000000001,"body":"you could call it glamping there."},{"startTime":532.1120000000001,"endTime":533.973,"body":"Like this like yurt thing we stayed in."},{"startTime":533.973,"endTime":535.2139999999999,"body":"It was like a potato."},{"startTime":535.2139999999999,"endTime":538.896,"body":"It was it was called for the night, you"},{"startTime":535.2139999999999,"endTime":538.896,"body":"know, right down the road from the"},{"startTime":538.896,"endTime":542.859,"body":"Starbucks because it's about like it was"},{"startTime":538.896,"endTime":542.859,"body":"like an hour and a half ride on the on the"},{"startTime":542.859,"endTime":543.768,"body":"motorbikes."},{"startTime":543.768,"endTime":545.568,"body":"And that would just be a lot in a day."},{"startTime":546.028,"endTime":550.329,"body":"So we went up, I was gone for about like"},{"startTime":546.028,"endTime":550.329,"body":"24 hours, which is like the perfect amount"},{"startTime":550.329,"endTime":551.81,"body":"of like trip for me."},{"startTime":552.19,"endTime":555.331,"body":"I don't like doing like two nights away,"},{"startTime":552.19,"endTime":555.331,"body":"three nights away."},{"startTime":555.331,"endTime":557.611,"body":"I just like the routine, right?"},{"startTime":557.611,"endTime":558.932,"body":"I've just learned that about myself."},{"startTime":558.932,"endTime":559.792,"body":"So we did that."},{"startTime":559.792,"endTime":561.052,"body":"The Starbucks is really, really cool."},{"startTime":561.052,"endTime":564.733,"body":"It's up on this kind of like ridge for"},{"startTime":561.052,"endTime":564.733,"body":"anyone, who may be potentially interested"},{"startTime":564.733,"endTime":565.954,"body":"in visiting Bali."},{"startTime":565.954,"endTime":569.995,"body":"It's in this area of Bali called"},{"startTime":565.954,"endTime":569.995,"body":"Kintamani, which is a very popular like a"},{"startTime":569.995,"endTime":572.515,"body":"coffee region because it's at a higher"},{"startTime":569.995,"endTime":572.515,"body":"elevation."},{"startTime":572.908,"endTime":577.872,"body":"And then there's this volcano in the"},{"startTime":572.908,"endTime":577.872,"body":"middle and everything along it is all like"},{"startTime":577.872,"endTime":581.916,"body":"black lava from, you know, whoever knows"},{"startTime":577.872,"endTime":581.916,"body":"the last time it erupted."},{"startTime":581.916,"endTime":584.458,"body":"Hopefully it was like a very, very long"},{"startTime":581.916,"endTime":584.458,"body":"time ago."},{"startTime":585.439,"endTime":587.22,"body":"But it was really, really cool."},{"startTime":588.021,"endTime":591.845,"body":"So I was pumped about that, reflected on"},{"startTime":588.021,"endTime":591.845,"body":"some things, talked about some things with"},{"startTime":591.845,"endTime":597.23,"body":"Jenny, which is cool and we, you know,"},{"startTime":591.845,"endTime":597.23,"body":"meet up and make sure our plans for life"},{"startTime":597.23,"endTime":599.851,"body":"and everything still align and that was"},{"startTime":597.23,"endTime":599.851,"body":"all good."},{"startTime":600.072,"endTime":603.993,"body":"And then ultimately decided on something"},{"startTime":600.072,"endTime":603.993,"body":"that Brian and I, you know, we had talked"},{"startTime":603.993,"endTime":609.654,"body":"about a little bit off air, but I decided"},{"startTime":603.993,"endTime":609.654,"body":"that I will compete this year in men's"},{"startTime":609.654,"endTime":615.656,"body":"physique in what would, you know, be"},{"startTime":609.654,"endTime":615.656,"body":"colloquially termed an NPC in certain"},{"startTime":615.656,"endTime":616.216,"body":"places."},{"startTime":616.216,"endTime":619.097,"body":"And then on other parts of the world, they"},{"startTime":616.216,"endTime":619.097,"body":"just call it IFBB."},{"startTime":619.097,"endTime":621.757,"body":"So I will be moving forward with that."},{"startTime":621.757,"endTime":626.259,"body":"I have a meeting with my coach, Jackson"},{"startTime":621.757,"endTime":626.259,"body":"tomorrow, where we'll kind of bring in"},{"startTime":626.259,"endTime":629.56,"body":"timelines, pick shows and those sorts of"},{"startTime":626.259,"endTime":629.56,"body":"things, and then talk."},{"startTime":629.56,"endTime":634.163,"body":"about everything else that unfolds with"},{"startTime":629.56,"endTime":634.163,"body":"that coming."},{"startTime":635.004,"endTime":639.162,"body":"I have more on that or do you have some"},{"startTime":635.004,"endTime":639.162,"body":"questions before I go into more?"},{"startTime":639.162,"endTime":643.685,"body":"have one question which maybe you would"},{"startTime":639.162,"endTime":643.685,"body":"get to anyways, but the thing that is most"},{"startTime":643.685,"endTime":645.847,"body":"pertinent in my mind, well, first off,"},{"startTime":643.685,"endTime":645.847,"body":"that's awesome."},{"startTime":645.847,"endTime":649.23,"body":"I'm really glad that you decided to do"},{"startTime":645.847,"endTime":649.23,"body":"that because we had this conversation off"},{"startTime":649.23,"endTime":651.871,"body":"air where you were trying to kind of"},{"startTime":649.23,"endTime":651.871,"body":"figure out your why."},{"startTime":652.032,"endTime":656.295,"body":"And so I'll let you maybe get into the why"},{"startTime":652.032,"endTime":656.295,"body":"portion of that."},{"startTime":656.395,"endTime":662.52,"body":"My question was more about, I'm sure"},{"startTime":656.395,"endTime":662.52,"body":"you'll get more information on this as you"},{"startTime":662.52,"endTime":665.278,"body":"talk to your coach, but given that you're"},{"startTime":662.52,"endTime":665.278,"body":"doing men's physique,"},{"startTime":665.278,"endTime":668.741,"body":"the level of leanness required is"},{"startTime":665.278,"endTime":668.741,"body":"significantly lower than it would be if"},{"startTime":668.741,"endTime":672.705,"body":"you were going to bodybuilding or maybe"},{"startTime":668.741,"endTime":672.705,"body":"not significantly, but it is lower at some"},{"startTime":672.705,"endTime":673.385,"body":"level."},{"startTime":673.385,"endTime":678.27,"body":"And so my thought is that at the end of"},{"startTime":673.385,"endTime":678.27,"body":"that diet you did where you got down to"},{"startTime":678.27,"endTime":683.575,"body":"190, it seems to me like you're damn close"},{"startTime":678.27,"endTime":683.575,"body":"to almost being stage ready for men's"},{"startTime":683.575,"endTime":685.276,"body":"physique at that point."},{"startTime":685.437,"endTime":686.638,"body":"And your thoughts on that."},{"startTime":687.2,"endTime":690.155,"body":"Yeah, I would tell you, I do think I was"},{"startTime":687.2,"endTime":690.155,"body":"close."},{"startTime":693.256,"endTime":697.357,"body":"I think I would be close, yes, there,"},{"startTime":693.256,"endTime":697.357,"body":"yeah."},{"startTime":697.357,"endTime":700.255,"body":"And then if you want to discuss the why at"},{"startTime":697.357,"endTime":700.255,"body":"all, I think people might be interested in"},{"startTime":700.255,"endTime":701.057,"body":"that too."},{"startTime":701.188,"endTime":705.69,"body":"Yeah, I've realized in Brian and I were"},{"startTime":701.188,"endTime":705.69,"body":"kind of joking again off air as you get"},{"startTime":705.69,"endTime":710.594,"body":"older, you kind of just you become like"},{"startTime":705.69,"endTime":710.594,"body":"really firm in who you are and the things"},{"startTime":710.594,"endTime":713.315,"body":"that you like and don't like and that sort"},{"startTime":710.594,"endTime":713.315,"body":"of thing."},{"startTime":713.315,"endTime":716.577,"body":"Are you realize more about yourself is a"},{"startTime":713.315,"endTime":716.577,"body":"really good way to put it."},{"startTime":716.978,"endTime":720.86,"body":"I love the pursuit of things."},{"startTime":720.98,"endTime":726.623,"body":"I always find myself underwhelmed in when"},{"startTime":720.98,"endTime":726.623,"body":"upon goal completion."},{"startTime":727.012,"endTime":731.634,"body":"And then I always will paint this picture"},{"startTime":727.012,"endTime":731.634,"body":"in my mind that when I achieve this, you"},{"startTime":731.634,"endTime":735.036,"body":"know, when I achieve X, I'm going to feel"},{"startTime":731.634,"endTime":735.036,"body":"like, you know, why."},{"startTime":735.256,"endTime":737.237,"body":"And I've had enough track record now."},{"startTime":737.237,"endTime":743.16,"body":"It's like the goal achievement never"},{"startTime":737.237,"endTime":743.16,"body":"fulfills the way that I feel like I tell"},{"startTime":743.16,"endTime":747.663,"body":"myself that it is in this most recent one"},{"startTime":743.16,"endTime":747.663,"body":"was very much of that."},{"startTime":747.663,"endTime":749.724,"body":"Like I, I had the physique."},{"startTime":749.904,"endTime":752.245,"body":"Everything had been building up to this"},{"startTime":749.904,"endTime":752.245,"body":"culmination."},{"startTime":752.245,"endTime":756.384,"body":"And then since achieving it, I have felt a"},{"startTime":752.245,"endTime":756.384,"body":"little bit lost and like,"},{"startTime":756.384,"endTime":757.905,"body":"You know, what do I do now?"},{"startTime":757.905,"endTime":760.106,"body":"Where, and I would be questioning things."},{"startTime":760.106,"endTime":761.908,"body":"Why am I training so hard?"},{"startTime":761.908,"endTime":767.212,"body":"And why am I spending 20 minutes in the"},{"startTime":761.908,"endTime":767.212,"body":"sauna miserable playing mind games with"},{"startTime":767.212,"endTime":767.692,"body":"myself?"},{"startTime":767.692,"endTime":770.234,"body":"Like, why the fuck am I doing this"},{"startTime":767.692,"endTime":770.234,"body":"anymore?"},{"startTime":771.976,"endTime":775.919,"body":"And outside of it's like, you know, some"},{"startTime":771.976,"endTime":775.919,"body":"days we build this the whole, for many of"},{"startTime":775.919,"endTime":777.479,"body":"us, I guess you get into"},{"startTime":778.284,"endTime":781.245,"body":"being an entrepreneur and all these things"},{"startTime":778.284,"endTime":781.245,"body":"to like get time back, right?"},{"startTime":781.245,"endTime":783.526,"body":"Because like, I don't want to be in the"},{"startTime":781.245,"endTime":783.526,"body":"office, like nine to five."},{"startTime":783.526,"endTime":786.747,"body":"And what you trade it for is working seven"},{"startTime":783.526,"endTime":786.747,"body":"fucking days per week."},{"startTime":786.747,"endTime":787.727,"body":"You know what I mean?"},{"startTime":787.727,"endTime":791.949,"body":"But then I have also realized like, I have"},{"startTime":787.727,"endTime":791.949,"body":"some time, like some days I don't, I"},{"startTime":791.949,"endTime":793.79,"body":"legitimately don't have anything to do."},{"startTime":793.79,"endTime":796.291,"body":"There's not, like all clients are taken"},{"startTime":793.79,"endTime":796.291,"body":"care of."},{"startTime":796.391,"endTime":797.371,"body":"Programs are written."},{"startTime":797.371,"endTime":799.452,"body":"Like I don't have anything to do."},{"startTime":799.792,"endTime":804.314,"body":"I'm fucking miserable on those days"},{"startTime":799.792,"endTime":804.314,"body":"because I feel like I'm wasting it with"},{"startTime":804.314,"endTime":805.454,"body":"nothing to do."},{"startTime":806.295,"endTime":808.095,"body":"And I just realized that"},{"startTime":808.128,"endTime":810.829,"body":"The gym will be opening at the end of this"},{"startTime":808.128,"endTime":810.829,"body":"year."},{"startTime":810.849,"endTime":815.893,"body":"A lot of my work has been preloaded with"},{"startTime":810.849,"endTime":815.893,"body":"and already done with equipment selection,"},{"startTime":815.893,"endTime":817.754,"body":"a lot of, and a lot of that stuff."},{"startTime":817.814,"endTime":820.395,"body":"I need something to fill these next 10"},{"startTime":817.814,"endTime":820.395,"body":"months."},{"startTime":821.036,"endTime":826.74,"body":"And this was the most, it made the most"},{"startTime":821.036,"endTime":826.74,"body":"sense."},{"startTime":826.74,"endTime":832.063,"body":"And I'm sure we can talk about why's and"},{"startTime":826.74,"endTime":832.063,"body":"stuff in potentially another episode, but."},{"startTime":832.42,"endTime":836.481,"body":"I would like to formulate some of my own"},{"startTime":832.42,"endTime":836.481,"body":"opinions on things, which I've shared many"},{"startTime":836.481,"endTime":838.521,"body":"times before on the podcast."},{"startTime":838.601,"endTime":843.222,"body":"And the last example that I have here is"},{"startTime":838.601,"endTime":843.222,"body":"about my realizations of, I love the"},{"startTime":843.222,"endTime":844.563,"body":"pursuit of things."},{"startTime":844.563,"endTime":850.184,"body":"Something that I literally told myself for"},{"startTime":844.563,"endTime":850.184,"body":"years, right, is like, man, if I can be"},{"startTime":850.184,"endTime":857.386,"body":"like 205 pounds at 10% body fat, like,"},{"startTime":850.184,"endTime":857.386,"body":"that's my ultimate physique thing."},{"startTime":857.386,"endTime":860.507,"body":"Like, I reached that, that's it, I'll be"},{"startTime":857.386,"endTime":860.507,"body":"stoked."},{"startTime":861.087,"endTime":862.007,"body":"I'm there."},{"startTime":862.228,"endTime":867.45,"body":"I feel no more fulfilled than I felt at"},{"startTime":862.228,"endTime":867.45,"body":"like the 190, like literally no different."},{"startTime":869.111,"endTime":873.154,"body":"And that was like the realization that"},{"startTime":869.111,"endTime":873.154,"body":"like, okay, I have, I remember literally"},{"startTime":873.154,"endTime":875.475,"body":"since I was like 21 and putting things in"},{"startTime":873.154,"endTime":875.475,"body":"my head."},{"startTime":875.475,"endTime":881.959,"body":"And once I learned about obviously being"},{"startTime":875.475,"endTime":881.959,"body":"like where more realistic, like genetic"},{"startTime":881.959,"endTime":885.901,"body":"ceilings were and that sort of thing, I"},{"startTime":881.959,"endTime":885.901,"body":"knew I could never be like 240 pounds"},{"startTime":885.901,"endTime":887.942,"body":"natural and like lean sort of thing."},{"startTime":887.942,"endTime":891.063,"body":"Like that's the goal, like 205, like"},{"startTime":887.942,"endTime":891.063,"body":"that's the goal."},{"startTime":891.4,"endTime":895.625,"body":"I'm here now and I feel no more satisfied"},{"startTime":891.4,"endTime":895.625,"body":"with anything."},{"startTime":895.625,"endTime":900.51,"body":"And I realized it's like, I love the"},{"startTime":895.625,"endTime":900.51,"body":"pursuit of things and I need a new pursuit"},{"startTime":900.51,"endTime":904.675,"body":"for me to get, fill the rest of my time of"},{"startTime":900.51,"endTime":904.675,"body":"this year."},{"startTime":905.406,"endTime":905.926,"body":"Cool."},{"startTime":905.926,"endTime":907.006,"body":"Yeah, we'll go."},{"startTime":907.006,"endTime":910.708,"body":"We'll dig into that more as kind of things"},{"startTime":907.006,"endTime":910.708,"body":"approach and, you know, get more firm and"},{"startTime":910.708,"endTime":912.448,"body":"you talk to Jackson and all that good"},{"startTime":910.708,"endTime":912.448,"body":"stuff."},{"startTime":912.448,"endTime":913.029,"body":"Cool."},{"startTime":914.349,"endTime":915.13,"body":"All right, cool."},{"startTime":915.13,"endTime":918.531,"body":"Well, moving on to my last two quick"},{"startTime":915.13,"endTime":918.531,"body":"updates here, actually, three, but I'll be"},{"startTime":918.531,"endTime":919.351,"body":"fast."},{"startTime":919.431,"endTime":921.052,"body":"I had my best bike ride of the year."},{"startTime":921.052,"endTime":923.033,"body":"Uh, this last weekend it was beautiful"},{"startTime":921.052,"endTime":923.033,"body":"out."},{"startTime":923.033,"endTime":927.415,"body":"We had like 60 degree weather in the end"},{"startTime":923.033,"endTime":927.415,"body":"of February and I went out and did 31 and"},{"startTime":927.415,"endTime":932.557,"body":"a half miles on gravel and actually kept"},{"startTime":927.415,"endTime":932.557,"body":"the fastest pace that I have on any of my"},{"startTime":932.557,"endTime":934.378,"body":"rides in zone two this year."},{"startTime":934.378,"endTime":938.62,"body":"despite being on gravel, usually you lose"},{"startTime":934.378,"endTime":938.62,"body":"about a mile per hour on gravel compared"},{"startTime":938.62,"endTime":943.464,"body":"to pavement, but I was able to keep the"},{"startTime":938.62,"endTime":943.464,"body":"same pace for a longer distance and a"},{"startTime":943.464,"endTime":944.484,"body":"lower heart rate."},{"startTime":944.484,"endTime":949.728,"body":"So basically all three of those metrics"},{"startTime":944.484,"endTime":949.728,"body":"kind of convalesced into one amazing ride."},{"startTime":949.808,"endTime":954.371,"body":"And I was able to keep my heart rate at"},{"startTime":949.808,"endTime":954.371,"body":"129 average the entire time, spent an hour"},{"startTime":954.371,"endTime":958.014,"body":"and 52 minutes in zone two of the two"},{"startTime":954.371,"endTime":958.014,"body":"hours and five minutes."},{"startTime":958.014,"endTime":962.617,"body":"So really, really awesome ride, felt great"},{"startTime":958.014,"endTime":962.617,"body":"about that, kind of gives me some hope and"},{"startTime":962.617,"endTime":963.797,"body":"excitement for"},{"startTime":964.446,"endTime":967.666,"body":"this endurance journey as we get into"},{"startTime":964.446,"endTime":967.666,"body":"April and beyond."},{"startTime":968.587,"endTime":972.588,"body":"I have N1 hypertrophy camp coming up March"},{"startTime":968.587,"endTime":972.588,"body":"16th and 17th."},{"startTime":972.588,"endTime":974.188,"body":"I've talked about this a few times."},{"startTime":974.188,"endTime":978.049,"body":"By the time this episode drops, I'll be"},{"startTime":974.188,"endTime":978.049,"body":"just a few days away from hypertrophy"},{"startTime":978.049,"endTime":978.869,"body":"camp."},{"startTime":978.969,"endTime":982.99,"body":"And I'll be going with Jordan Lips,"},{"startTime":978.969,"endTime":982.99,"body":"assuming that his baby doesn't arrive"},{"startTime":982.99,"endTime":984.051,"body":"prematurely."},{"startTime":984.051,"endTime":987.332,"body":"I think his baby's scheduled for like end"},{"startTime":984.051,"endTime":987.332,"body":"of March, early April."},{"startTime":987.332,"endTime":991.953,"body":"So as long as baby is staying inside for a"},{"startTime":987.332,"endTime":991.953,"body":"little while, then I'll get to hang out"},{"startTime":991.953,"endTime":994.633,"body":"with Jordan and do hypertrophy camp with"},{"startTime":991.953,"endTime":994.633,"body":"him."},{"startTime":994.858,"endTime":996.698,"body":"at N1."},{"startTime":996.859,"endTime":1002.942,"body":"And then the last piece is so just a"},{"startTime":996.859,"endTime":1002.942,"body":"stupid, annoying story, but we're supposed"},{"startTime":1002.942,"endTime":1006.844,"body":"to go to Costa Rica March 20th through"},{"startTime":1002.942,"endTime":1006.844,"body":"April 1st."},{"startTime":1007.104,"endTime":1012.567,"body":"And we realized like a week ago that"},{"startTime":1007.104,"endTime":1012.567,"body":"Bryson's passport was expired because I"},{"startTime":1012.567,"endTime":1016.329,"body":"guess kids passports expire after five"},{"startTime":1012.567,"endTime":1016.329,"body":"years instead of 10 years."},{"startTime":1016.369,"endTime":1020.472,"body":"So I go on this website,"},{"startTime":1016.369,"endTime":1020.472,"body":"RushMyPassport.com and pay an absurd"},{"startTime":1020.472,"endTime":1024.5929999999998,"body":"amount of money to do eight to nine"},{"startTime":1020.472,"endTime":1024.5929999999998,"body":"business days to get it to us in time."},{"startTime":1024.8220000000001,"endTime":1029.446,"body":"So we go in to do this like validation"},{"startTime":1024.8220000000001,"endTime":1029.446,"body":"process where this person at the USPS"},{"startTime":1029.446,"endTime":1031.307,"body":"signs your form and you send it off."},{"startTime":1031.307,"endTime":1035.371,"body":"She goes, oh, new policy, we're not"},{"startTime":1031.307,"endTime":1035.371,"body":"allowed to do these forms until 14"},{"startTime":1035.371,"endTime":1038.353,"body":"calendar days prior to your trip."},{"startTime":1038.653,"endTime":1043.658,"body":"So, okay, eight to nine business days, 14"},{"startTime":1038.653,"endTime":1043.658,"body":"calendar days, fuck, we're not gonna make"},{"startTime":1043.658,"endTime":1044.258,"body":"it."},{"startTime":1044.539,"endTime":1050.384,"body":"Gotta go back, stressed out as hell, gotta"},{"startTime":1044.539,"endTime":1050.384,"body":"upgrade from priority service to emergency"},{"startTime":1050.384,"endTime":1052.682,"body":"service, which is three to five business"},{"startTime":1050.384,"endTime":1052.682,"body":"days."},{"startTime":1052.682,"endTime":1055.903,"body":"pay another exorbitant amount of money to"},{"startTime":1052.682,"endTime":1055.903,"body":"upgrade."},{"startTime":1055.903,"endTime":1061.145,"body":"And now we're like $1,000 deep just to"},{"startTime":1055.903,"endTime":1061.145,"body":"potentially, hopefully get this passport"},{"startTime":1061.145,"endTime":1063.546,"body":"in time to still go to Costa Rica."},{"startTime":1064.206,"endTime":1069.168,"body":"So if for any reason this passport doesn't"},{"startTime":1064.206,"endTime":1069.168,"body":"come in time, our whole entire trip, like"},{"startTime":1069.168,"endTime":1073.67,"body":"we've paid for flights and Airbnbs and"},{"startTime":1069.168,"endTime":1073.67,"body":"rented a car and like, I mean the whole"},{"startTime":1073.67,"endTime":1078.932,"body":"thing, it's literally like causing me"},{"startTime":1073.67,"endTime":1078.932,"body":"anxiety and I don't get anxiety much, but"},{"startTime":1078.932,"endTime":1082.773,"body":"this experience has been one of the most"},{"startTime":1078.932,"endTime":1082.773,"body":"anxiety ridden."},{"startTime":1082.794,"endTime":1086.356,"body":"weeks of my life from this one thing."},{"startTime":1086.356,"endTime":1091.3,"body":"So I'm just praying here that three to"},{"startTime":1086.356,"endTime":1091.3,"body":"five day expedited service actually comes"},{"startTime":1091.3,"endTime":1093.301,"body":"through and that we can go to Costa Rica."},{"startTime":1095.368,"endTime":1096.729,"body":"That sounds..."},{"startTime":1098.892,"endTime":1099.973,"body":"I wouldn't handle it well."},{"startTime":1099.973,"endTime":1101.494,"body":"I know I wouldn't handle it well."},{"startTime":1101.494,"endTime":1105.098,"body":"Those would be one of those things where"},{"startTime":1101.494,"endTime":1105.098,"body":"like, I wouldn't look and we'd like get to"},{"startTime":1105.098,"endTime":1108.903,"body":"the airport and I'm like, here's our"},{"startTime":1105.098,"endTime":1108.903,"body":"passports and it's like expired and I"},{"startTime":1108.903,"endTime":1111.205,"body":"would just lose it, absolutely lose it."},{"startTime":1111.205,"endTime":1112.006,"body":"And it..."},{"startTime":1112.212,"endTime":1114.996,"body":"Yeah, I just, I can't believe we didn't"},{"startTime":1112.212,"endTime":1114.996,"body":"think of this further in advance."},{"startTime":1114.996,"endTime":1119.522,"body":"I mean, thank God we did it like two or"},{"startTime":1114.996,"endTime":1119.522,"body":"three weeks in advance, but, um, imagine"},{"startTime":1119.522,"endTime":1122.006,"body":"the, yeah, like if that would have"},{"startTime":1119.522,"endTime":1122.006,"body":"happened, I would have been in the same"},{"startTime":1122.006,"endTime":1122.406,"body":"situation."},{"startTime":1122.406,"endTime":1124.329,"body":"I just wouldn't have known what to think"},{"startTime":1122.406,"endTime":1124.329,"body":"at that point."},{"startTime":1124.329,"endTime":1126.672,"body":"So, um, yeah, hopefully it all works out."},{"startTime":1126.672,"endTime":1127.953,"body":"I'll keep you all updated."},{"startTime":1128.244,"endTime":1129.644,"body":"Yeah, hopefully."},{"startTime":1130.025,"endTime":1131.986,"body":"Cool."},{"startTime":1132.327,"endTime":1136.831,"body":"Yeah, so I guess since we have yours up"},{"startTime":1132.327,"endTime":1136.831,"body":"here first, Brian, do you just wanna kind"},{"startTime":1136.831,"endTime":1142.376,"body":"of give a high level overview of how you"},{"startTime":1136.831,"endTime":1142.376,"body":"kind of have them organized and then we'll"},{"startTime":1142.376,"endTime":1143.637,"body":"kind of go in there."},{"startTime":1143.637,"endTime":1148.501,"body":"And then one thing I do wanna give, just a"},{"startTime":1143.637,"endTime":1148.501,"body":"big wave that kind of flags here, when"},{"startTime":1148.501,"endTime":1152.545,"body":"doing episodes like this, one thing I"},{"startTime":1148.501,"endTime":1152.545,"body":"wanna do, Brian, as you go through is"},{"startTime":1152.545,"endTime":1155.967,"body":"like, this is what I'm doing, here's the"},{"startTime":1152.545,"endTime":1155.967,"body":"reason why."},{"startTime":1156.136,"endTime":1159.637,"body":"in that sort of thing because it's I see a"},{"startTime":1156.136,"endTime":1159.637,"body":"lot of posts."},{"startTime":1159.637,"endTime":1161.017,"body":"It's a great my stacks."},{"startTime":1161.017,"endTime":1163.298,"body":"And it's like all this random shit."},{"startTime":1163.378,"endTime":1165.599,"body":"And people don't have real reasons why."},{"startTime":1165.599,"endTime":1168.02,"body":"And people end up throwing money away on"},{"startTime":1165.599,"endTime":1168.02,"body":"stuff."},{"startTime":1168.02,"endTime":1170.101,"body":"So I just want to not."},{"startTime":1171.461,"endTime":1175.603,"body":"What's the word I want to use, like add to"},{"startTime":1171.461,"endTime":1175.603,"body":"that, like fuckery that goes on with it."},{"startTime":1175.603,"endTime":1176.903,"body":"And then like this is."},{"startTime":1177.42,"endTime":1182.102,"body":"Contextually what we are doing right now,"},{"startTime":1177.42,"endTime":1182.102,"body":"if you were to visit this episode in a"},{"startTime":1182.102,"endTime":1186.205,"body":"year, things would likely look different"},{"startTime":1182.102,"endTime":1186.205,"body":"to varying degrees."},{"startTime":1186.425,"endTime":1190.527,"body":"And the context is important here, which"},{"startTime":1186.425,"endTime":1190.527,"body":"we will provide."},{"startTime":1190.874,"endTime":1191.654,"body":"Yeah, for sure."},{"startTime":1191.654,"endTime":1197.218,"body":"I mean, the last thing you need is to be"},{"startTime":1191.654,"endTime":1197.218,"body":"taking a bunch of superfluous supplements"},{"startTime":1197.218,"endTime":1200.5,"body":"that are just unnecessary and just kind of"},{"startTime":1197.218,"endTime":1200.5,"body":"make your wallet thinner."},{"startTime":1200.5,"endTime":1203.062,"body":"So yeah, good, good introduction there."},{"startTime":1203.563,"endTime":1206.725,"body":"One thing I do need to state and I can't"},{"startTime":1203.563,"endTime":1206.725,"body":"believe I've never actually said this on"},{"startTime":1206.725,"endTime":1208.266,"body":"the podcast before."},{"startTime":1208.486,"endTime":1213.49,"body":"Maybe we can actually put it into the"},{"startTime":1208.486,"endTime":1213.49,"body":"notes in the in the in the show notes or"},{"startTime":1213.49,"endTime":1213.81,"body":"whatever."},{"startTime":1213.81,"endTime":1217.333,"body":"But I am sponsored by Legion and Legion is"},{"startTime":1213.81,"endTime":1217.333,"body":"awesome."},{"startTime":1217.333,"endTime":1219.033,"body":"Legion is all"},{"startTime":1219.498,"endTime":1224.639,"body":"evidence-based, third-party tested, like"},{"startTime":1219.498,"endTime":1224.639,"body":"the best supplements that you can have,"},{"startTime":1224.639,"endTime":1229.3,"body":"like Eric Helms funds the research that"},{"startTime":1224.639,"endTime":1229.3,"body":"Legion does."},{"startTime":1230.261,"endTime":1233.682,"body":"So just a huge fan of Legion's products."},{"startTime":1233.682,"endTime":1237.043,"body":"I use a lot of them because I'm sponsored"},{"startTime":1233.682,"endTime":1237.043,"body":"by them and I have a code."},{"startTime":1237.043,"endTime":1240.543,"body":"So my code is Brian, just B-R-Y-A-N."},{"startTime":1240.604,"endTime":1245.125,"body":"And if you haven't used it before, you"},{"startTime":1240.604,"endTime":1245.125,"body":"would get 20% off your first order."},{"startTime":1245.505,"endTime":1247.945,"body":"And then every time you use it after that."},{"startTime":1248.358,"endTime":1252.219,"body":"you would get additional bonus points,"},{"startTime":1248.358,"endTime":1252.219,"body":"discounts on future orders."},{"startTime":1252.219,"endTime":1256.221,"body":"When you get bonus points, they're applied"},{"startTime":1252.219,"endTime":1256.221,"body":"to discounts in your orders and stuff like"},{"startTime":1256.221,"endTime":1256.981,"body":"that."},{"startTime":1257.842,"endTime":1263.544,"body":"So anybody that buys a Legion product, I"},{"startTime":1257.842,"endTime":1263.544,"body":"employ you, please use my code."},{"startTime":1263.544,"endTime":1265.185,"body":"It really helps me out."},{"startTime":1265.225,"endTime":1269.567,"body":"And I don't ask for a lot on this podcast,"},{"startTime":1265.225,"endTime":1269.567,"body":"but that would be rad if you guys can use"},{"startTime":1269.567,"endTime":1270.267,"body":"my code for me."},{"startTime":1270.267,"endTime":1275.409,"body":"So, kind of moving on from that, the way"},{"startTime":1270.267,"endTime":1275.409,"body":"I've kind of organized these is initially"},{"startTime":1275.409,"endTime":1275.794,"body":"I"},{"startTime":1275.794,"endTime":1279.055,"body":"My top section are things that I do every"},{"startTime":1275.794,"endTime":1279.055,"body":"day."},{"startTime":1279.215,"endTime":1280.396,"body":"Most of them are in the morning."},{"startTime":1280.396,"endTime":1282.717,"body":"Some of them are spread evenly throughout"},{"startTime":1280.396,"endTime":1282.717,"body":"the day."},{"startTime":1282.717,"endTime":1283.998,"body":"So I'll get into that."},{"startTime":1283.998,"endTime":1289.541,"body":"And then I have a few that, actually I"},{"startTime":1283.998,"endTime":1289.541,"body":"don't really have any supplements that"},{"startTime":1289.541,"endTime":1291.262,"body":"aren't pretty much daily."},{"startTime":1291.522,"endTime":1296.245,"body":"I see that you organize yours daily and"},{"startTime":1291.522,"endTime":1296.245,"body":"then first thing, AM, breakfast, PM, intra"},{"startTime":1296.245,"endTime":1297.285,"body":"and sauna."},{"startTime":1297.285,"endTime":1299.587,"body":"So it does seem like most of what we're"},{"startTime":1297.285,"endTime":1299.587,"body":"doing is daily."},{"startTime":1299.587,"endTime":1302.788,"body":"It's just kind of where it fits into the"},{"startTime":1299.587,"endTime":1302.788,"body":"day."},{"startTime":1304.009,"endTime":1305.109,"body":"But kind of to,"},{"startTime":1305.974,"endTime":1314.3,"body":"To begin this discussion, when we first"},{"startTime":1305.974,"endTime":1314.3,"body":"fledglingly opened the doors to this"},{"startTime":1314.54,"endTime":1318.183,"body":"conversation, my first thought was, I"},{"startTime":1314.54,"endTime":1318.183,"body":"don't really take a lot of supplements."},{"startTime":1318.183,"endTime":1321.165,"body":"I'm like, I'm gonna really struggle with"},{"startTime":1318.183,"endTime":1321.165,"body":"this episode because I only take, you"},{"startTime":1321.165,"endTime":1322.727,"body":"know, three or four things."},{"startTime":1322.727,"endTime":1327.05,"body":"And then I started kind of going through"},{"startTime":1322.727,"endTime":1327.05,"body":"my list and monitored what I put in my"},{"startTime":1327.05,"endTime":1327.911,"body":"body throughout the day."},{"startTime":1327.911,"endTime":1332.053,"body":"And I was like, oh, I take a lot more"},{"startTime":1327.911,"endTime":1332.053,"body":"stuff than I actually thought I did."},{"startTime":1332.668,"endTime":1334.615,"body":"And so I don't know if that's like a"},{"startTime":1332.668,"endTime":1334.615,"body":"common sentiment."},{"startTime":1334.615,"endTime":1337.706,"body":"Did you feel similarly or did you kind of"},{"startTime":1334.615,"endTime":1337.706,"body":"know you're like, hey, I have a decent"},{"startTime":1337.706,"endTime":1339.069,"body":"amount of stuff I take?"},{"startTime":1339.376,"endTime":1343.623,"body":"I thought it was honestly going to be"},{"startTime":1339.376,"endTime":1343.623,"body":"higher and mine will kind of come as I"},{"startTime":1343.623,"endTime":1347.93,"body":"elaborate on things, but there's a lot"},{"startTime":1343.623,"endTime":1347.93,"body":"more that I have kind of like in"},{"startTime":1347.93,"endTime":1353.699,"body":"preparation of things, but they're not"},{"startTime":1347.93,"endTime":1353.699,"body":"actually currently being taken."},{"startTime":1353.699,"endTime":1354.299,"body":"Yeah."},{"startTime":1354.943,"endTime":1355.043,"body":"cool."},{"startTime":1355.043,"endTime":1359.005,"body":"So anyway, the when I wake up in the"},{"startTime":1355.043,"endTime":1359.005,"body":"morning, the first thing that I do is I"},{"startTime":1359.005,"endTime":1362.207,"body":"take, I think five different things here."},{"startTime":1362.627,"endTime":1368.63,"body":"So I take a half dose of multivitamin from"},{"startTime":1362.627,"endTime":1368.63,"body":"Legion, and the Legion multi is like"},{"startTime":1368.63,"endTime":1372.833,"body":"premier like everything else, and has all"},{"startTime":1368.63,"endTime":1372.833,"body":"the evidence based stuff, it has the best"},{"startTime":1372.833,"endTime":1377.215,"body":"forms of the ingredients that you're going"},{"startTime":1372.833,"endTime":1377.215,"body":"to take."},{"startTime":1377.215,"endTime":1382.014,"body":"So for example, a lot of multivitamins"},{"startTime":1377.215,"endTime":1382.014,"body":"have folic acid."},{"startTime":1382.014,"endTime":1384.334,"body":"which is not very good for you."},{"startTime":1384.515,"endTime":1389.116,"body":"This one has folate, which is the original"},{"startTime":1384.515,"endTime":1389.116,"body":"form of folic acid, definitely gonna be"},{"startTime":1389.116,"endTime":1392.918,"body":"easier absorbed, methylated, et cetera, et"},{"startTime":1389.116,"endTime":1392.918,"body":"cetera, all of these key terms that you"},{"startTime":1392.918,"endTime":1393.498,"body":"hear."},{"startTime":1393.498,"endTime":1398.18,"body":"Now, the reason I take a half dose, so the"},{"startTime":1393.498,"endTime":1398.18,"body":"multivitamin from Legion is four caps in"},{"startTime":1398.18,"endTime":1400.761,"body":"the morning, four caps in the evening."},{"startTime":1400.921,"endTime":1405.783,"body":"The reason I take half is because last"},{"startTime":1400.921,"endTime":1405.783,"body":"year I had some blood work done, and"},{"startTime":1405.783,"endTime":1409.585,"body":"specifically my vitamin B12 came back"},{"startTime":1405.783,"endTime":1409.585,"body":"super high."},{"startTime":1409.585,"endTime":1411.445,"body":"Like the top of the range was"},{"startTime":1412.23,"endTime":1417.853,"body":"a thousand or 1100 micrograms, I think is"},{"startTime":1412.23,"endTime":1417.853,"body":"what it was in categorized as."},{"startTime":1417.853,"endTime":1420.894,"body":"And mine was up at like 1600 or something"},{"startTime":1417.853,"endTime":1420.894,"body":"like that."},{"startTime":1420.894,"endTime":1427.598,"body":"And I think that was the result of all of"},{"startTime":1420.894,"endTime":1427.598,"body":"the B12 that is in the Legion multi."},{"startTime":1427.978,"endTime":1432.22,"body":"And so my doctor advised that I cut that"},{"startTime":1427.978,"endTime":1432.22,"body":"into half."},{"startTime":1432.48,"endTime":1434.942,"body":"And we've been monitoring my blood work"},{"startTime":1432.48,"endTime":1434.942,"body":"since then."},{"startTime":1434.942,"endTime":1435.902,"body":"And it's been perfect."},{"startTime":1435.902,"endTime":1440.265,"body":"My B12 has come down into the normal"},{"startTime":1435.902,"endTime":1440.265,"body":"range, but all of my other micronutrients"},{"startTime":1440.265,"endTime":1442.125,"body":"and stuff like that have remained."},{"startTime":1442.842,"endTime":1444.842,"body":"exactly where I want them to be."},{"startTime":1445.302,"endTime":1450.404,"body":"So for me, at least taking half of a dose"},{"startTime":1445.302,"endTime":1450.404,"body":"of the multi seems to be spot on."},{"startTime":1450.404,"endTime":1453.305,"body":"Whereas other people, depending on your"},{"startTime":1450.404,"endTime":1453.305,"body":"situation, you may need the whole thing,"},{"startTime":1453.305,"endTime":1453.785,"body":"maybe not."},{"startTime":1453.785,"endTime":1456.786,"body":"But that's kind of why we do blood work"},{"startTime":1453.785,"endTime":1456.786,"body":"and experiment and kind of figure this"},{"startTime":1456.786,"endTime":1458.406,"body":"stuff out for ourselves."},{"startTime":1459.666,"endTime":1462.367,"body":"The next one that I take is NATO kinase."},{"startTime":1462.407,"endTime":1464.008,"body":"And you might be asking like, what is"},{"startTime":1462.407,"endTime":1464.008,"body":"that?"},{"startTime":1464.008,"endTime":1465.188,"body":"And why are you taking that?"},{"startTime":1465.188,"endTime":1468.529,"body":"Because it's a weird name and no one"},{"startTime":1465.188,"endTime":1468.529,"body":"really knows what it does."},{"startTime":1469.209,"endTime":1470.449,"body":"For those that"},{"startTime":1470.634,"endTime":1479.083,"body":"that don't know I had a blood clot or"},{"startTime":1470.634,"endTime":1479.083,"body":"called a DVT in my calf in 2011 or 2012"},{"startTime":1479.544,"endTime":1480.886,"body":"when we had the CrossFit gym."},{"startTime":1480.886,"endTime":1483.049,"body":"I don't know if you remember that or not."},{"startTime":1483.049,"endTime":1483.303,"body":"But"},{"startTime":1483.303,"endTime":1483.886,"body":"I remember."},{"startTime":1483.886,"endTime":1485.295,"body":"I specifically remember it."},{"startTime":1485.295,"endTime":1486.458,"body":"I think it was 2012."},{"startTime":1486.766,"endTime":1487.526,"body":"Yeah."},{"startTime":1487.546,"endTime":1491.827,"body":"So, uh, it was kind of this odd thing"},{"startTime":1487.546,"endTime":1491.827,"body":"where you're like, why is a healthy mid"},{"startTime":1491.827,"endTime":1494.928,"body":"twenties dude getting a blood clot in his"},{"startTime":1491.827,"endTime":1494.928,"body":"leg?"},{"startTime":1494.928,"endTime":1498.409,"body":"Like, isn't that something that happens to"},{"startTime":1494.928,"endTime":1498.409,"body":"like old people that have no circulation"},{"startTime":1498.409,"endTime":1499.869,"body":"and don't exercise?"},{"startTime":1500.069,"endTime":1505.611,"body":"And, um, so as it turns out, I got some"},{"startTime":1500.069,"endTime":1505.611,"body":"genetic testing done at that point and I"},{"startTime":1505.611,"endTime":1510.872,"body":"have factor five Lydon, which is a genetic"},{"startTime":1505.611,"endTime":1510.872,"body":"disorder of, of blood clotting."},{"startTime":1510.872,"endTime":1515.138,"body":"Um, so I've been kind of hyper aware of"},{"startTime":1510.872,"endTime":1515.138,"body":"this for about a"},{"startTime":1515.138,"endTime":1519.559,"body":"six months after the blood clot, I had to"},{"startTime":1515.138,"endTime":1519.559,"body":"be on blood thinners, like really proper"},{"startTime":1519.559,"endTime":1522.0,"body":"pharmaceutical blood thinners like"},{"startTime":1519.559,"endTime":1522.0,"body":"warfarin."},{"startTime":1523.141,"endTime":1526.882,"body":"And then luckily, I was able to get off"},{"startTime":1523.141,"endTime":1526.882,"body":"warfarin after about six or seven months."},{"startTime":1526.882,"endTime":1531.324,"body":"And they advised me to take a baby aspirin"},{"startTime":1526.882,"endTime":1531.324,"body":"every day, which at the time was kind of"},{"startTime":1531.324,"endTime":1533.785,"body":"the recommended way of keeping your blood"},{"startTime":1531.324,"endTime":1533.785,"body":"thin."},{"startTime":1533.785,"endTime":1535.826,"body":"It seems like baby aspirin is on the outs."},{"startTime":1535.826,"endTime":1538.647,"body":"Now there's some studies coming out that"},{"startTime":1535.826,"endTime":1538.647,"body":"are showing maybe it's not quite as"},{"startTime":1538.647,"endTime":1540.688,"body":"effective as people thought."},{"startTime":1540.688,"endTime":1544.649,"body":"There's also potentially the long term"},{"startTime":1540.688,"endTime":1544.649,"body":"impact of, Hey, you're taking a"},{"startTime":1546.15,"endTime":1550.212,"body":"an NZ every single day for your entire"},{"startTime":1546.15,"endTime":1550.212,"body":"life is probably not the best thing for"},{"startTime":1550.212,"endTime":1550.832,"body":"you."},{"startTime":1550.892,"endTime":1557.216,"body":"So through following Dante Trudell, who's"},{"startTime":1550.892,"endTime":1557.216,"body":"really, really big on enhanced"},{"startTime":1557.216,"endTime":1564.88,"body":"bodybuilders keeping their blood viscous"},{"startTime":1557.216,"endTime":1564.88,"body":"enough, or that would be the opposite, the"},{"startTime":1564.88,"endTime":1567.542,"body":"opposite word, opposite of viscous."},{"startTime":1569.603,"endTime":1571.684,"body":"Yeah."},{"startTime":1571.684,"endTime":1574.325,"body":"So he had, he's been advising NATO kinase."},{"startTime":1574.358,"endTime":1578.259,"body":"And I looked into research on that and"},{"startTime":1574.358,"endTime":1578.259,"body":"stuff and NATO kinase seems to be"},{"startTime":1578.259,"endTime":1582.12,"body":"effective for that purpose and being"},{"startTime":1578.259,"endTime":1582.12,"body":"protective."},{"startTime":1582.16,"endTime":1586.361,"body":"So I've just been taking one NATO kinase"},{"startTime":1582.16,"endTime":1586.361,"body":"every morning for a really long time now."},{"startTime":1586.361,"endTime":1590.342,"body":"I mean, really long time, like years at"},{"startTime":1586.361,"endTime":1590.342,"body":"this point and substituted that out for"},{"startTime":1590.342,"endTime":1591.543,"body":"baby aspirin."},{"startTime":1591.643,"endTime":1595.604,"body":"For anyone that's listening that may be"},{"startTime":1591.643,"endTime":1595.604,"body":"curious about the factor five lied in and"},{"startTime":1595.604,"endTime":1601.405,"body":"what I'm doing to take care of that and"},{"startTime":1595.604,"endTime":1601.405,"body":"ensure on my end, you know, I"},{"startTime":1601.626,"endTime":1609.268,"body":"I think that the 2012 one was a perfect"},{"startTime":1601.626,"endTime":1609.268,"body":"culmination of a really stressed out Brian"},{"startTime":1609.268,"endTime":1614.029,"body":"and not stressed out necessarily"},{"startTime":1609.268,"endTime":1614.029,"body":"psychologically, but physically because we"},{"startTime":1614.029,"endTime":1615.93,"body":"had just started the CrossFit gym."},{"startTime":1615.95,"endTime":1619.911,"body":"I was training six plus days a week for"},{"startTime":1615.95,"endTime":1619.911,"body":"three hours a day."},{"startTime":1619.931,"endTime":1623.932,"body":"I was addicted to Adderall because I was"},{"startTime":1619.931,"endTime":1623.932,"body":"getting up at 5 a.m."},{"startTime":1623.932,"endTime":1627.553,"body":"to teach morning classes and then I was at"},{"startTime":1623.932,"endTime":1627.553,"body":"the gym until 10 p.m."},{"startTime":1627.553,"endTime":1628.914,"body":"sweeping and mopping."},{"startTime":1628.914,"endTime":1633.136,"body":"So literally I was sleeping five or six"},{"startTime":1628.914,"endTime":1633.136,"body":"hours a night for eight straight months"},{"startTime":1633.257,"endTime":1635.978,"body":"and training, you know, 18 hours a week."},{"startTime":1635.978,"endTime":1637.579,"body":"It was insane."},{"startTime":1637.74,"endTime":1641.482,"body":"So I think my body was just under a ton of"},{"startTime":1637.74,"endTime":1641.482,"body":"stress and inflammation."},{"startTime":1641.482,"endTime":1646.105,"body":"I would have liked to have actually seen"},{"startTime":1641.482,"endTime":1646.105,"body":"what my CRP would have been at that time"},{"startTime":1646.446,"endTime":1650.108,"body":"to see if that would have been, you know,"},{"startTime":1646.446,"endTime":1650.108,"body":"potentially a causative factor of that"},{"startTime":1650.108,"endTime":1654.991,"body":"because they are linking high CRP during"},{"startTime":1650.108,"endTime":1654.991,"body":"COVID cases to blood clots."},{"startTime":1655.332,"endTime":1657.994,"body":"So anyway, it would have been cool to have"},{"startTime":1655.332,"endTime":1657.994,"body":"that information."},{"startTime":1657.994,"endTime":1660.334,"body":"back in the day, but I don't have that"},{"startTime":1657.994,"endTime":1660.334,"body":"blood work."},{"startTime":1660.334,"endTime":1663.595,"body":"But anyway, I think, you know, with my"},{"startTime":1660.334,"endTime":1663.595,"body":"lifestyle being an anti-inflammatory"},{"startTime":1663.595,"endTime":1668.677,"body":"lifestyle now, I'm not as concerned about"},{"startTime":1663.595,"endTime":1668.677,"body":"the blood clot issue."},{"startTime":1669.637,"endTime":1675.779,"body":"With that morning stack, I take Phoenix"},{"startTime":1669.637,"endTime":1675.779,"body":"from Legion, which is a, I call it a fat"},{"startTime":1675.779,"endTime":1676.539,"body":"burning pill."},{"startTime":1676.539,"endTime":1678.72,"body":"I just use it mostly as my source of"},{"startTime":1676.539,"endTime":1678.72,"body":"caffeine."},{"startTime":1678.72,"endTime":1683.421,"body":"Instead of drinking coffee in the morning,"},{"startTime":1678.72,"endTime":1683.421,"body":"I just take one 200 milligram caffeine"},{"startTime":1683.421,"endTime":1685.261,"body":"Phoenix pill from Legion."},{"startTime":1685.794,"endTime":1689.156,"body":"I take two capsules of sporebiotics."},{"startTime":1689.156,"endTime":1695.141,"body":"Sporebiotics is a type of pre and"},{"startTime":1689.156,"endTime":1695.141,"body":"probiotic that can get through the gut"},{"startTime":1695.141,"endTime":1695.641,"body":"lining."},{"startTime":1695.641,"endTime":1701.286,"body":"So it's not most, most probiotics get"},{"startTime":1695.641,"endTime":1701.286,"body":"killed in your stomach acids before they"},{"startTime":1701.286,"endTime":1704.408,"body":"actually get to be able to do what they"},{"startTime":1701.286,"endTime":1704.408,"body":"do."},{"startTime":1704.668,"endTime":1708.531,"body":"The sporebiotic is supposed to be able to"},{"startTime":1704.668,"endTime":1708.531,"body":"get through and survive that journey"},{"startTime":1708.531,"endTime":1711.093,"body":"through the stomach acids and actually."},{"startTime":1712.214,"endTime":1715.977,"body":"what it needs to do to help me, you know,"},{"startTime":1712.214,"endTime":1715.977,"body":"with my gut bacteria and all that good"},{"startTime":1715.977,"endTime":1716.837,"body":"stuff."},{"startTime":1717.658,"endTime":1721.981,"body":"And then the last thing I take in the"},{"startTime":1717.658,"endTime":1721.981,"body":"morning is a vitamin D plus K2."},{"startTime":1721.982,"endTime":1727.346,"body":"I do this in the morning on in winter and"},{"startTime":1721.982,"endTime":1727.346,"body":"you know, times where I'm not getting a"},{"startTime":1727.346,"endTime":1729.287,"body":"lot of sun on my body."},{"startTime":1729.368,"endTime":1734.551,"body":"So I take 4000 to 5000 I use each morning."},{"startTime":1734.892,"endTime":1739.295,"body":"I did up that recently to almost double"},{"startTime":1734.892,"endTime":1739.295,"body":"just to see what would"},{"startTime":1741.782,"endTime":1743.622,"body":"close to the top of the range."},{"startTime":1743.682,"endTime":1745.443,"body":"It was up to about 80."},{"startTime":1745.643,"endTime":1749.184,"body":"And generally, you want that to be at the"},{"startTime":1745.643,"endTime":1749.184,"body":"40 to 60 range."},{"startTime":1749.225,"endTime":1753.406,"body":"And so I dropped it back down to 4000 to"},{"startTime":1749.225,"endTime":1753.406,"body":"5000, I use and that seems to have settled"},{"startTime":1753.406,"endTime":1756.468,"body":"right around the mid 40s for vitamin D."},{"startTime":1756.468,"endTime":1760.81,"body":"So, you know, again, monitoring blood work"},{"startTime":1756.468,"endTime":1760.81,"body":"and being able to kind of determine what"},{"startTime":1760.81,"endTime":1766.472,"body":"your optimal doses are based on, on what"},{"startTime":1760.81,"endTime":1766.472,"body":"you see when you change or fluctuate your"},{"startTime":1766.472,"endTime":1769.906,"body":"doses, I think is really important and of"},{"startTime":1766.472,"endTime":1769.906,"body":"one research to do so."},{"startTime":1769.906,"endTime":1771.448,"body":"That's my morning stack."},{"startTime":1771.448,"endTime":1775.415,"body":"I have some other stuff I take throughout"},{"startTime":1771.448,"endTime":1775.415,"body":"the day, but I'll let Aaron kind of jump"},{"startTime":1775.415,"endTime":1776.877,"body":"in and talk about his as well."},{"startTime":1777.256,"endTime":1777.976,"body":"Yeah."},{"startTime":1777.997,"endTime":1783.388,"body":"So really quickly, I think what would add"},{"startTime":1777.997,"endTime":1783.388,"body":"up or be really good to add in here with"},{"startTime":1783.388,"endTime":1787.415,"body":"your Omega threes that you take, is that,"},{"startTime":1783.388,"endTime":1787.415,"body":"does that go in the morning as well?"},{"startTime":1787.534,"endTime":1787.854,"body":"No."},{"startTime":1787.854,"endTime":1792.556,"body":"So Omega threes need to be taken with food"},{"startTime":1787.854,"endTime":1792.556,"body":"and I don't really eat in the morning."},{"startTime":1793.477,"endTime":1795.939,"body":"I wake up at 5 a.m."},{"startTime":1795.939,"endTime":1797.399,"body":"usually with no alarm."},{"startTime":1797.42,"endTime":1803.744,"body":"And so I'm in the house doing work in my"},{"startTime":1797.42,"endTime":1803.744,"body":"office and I don't usually eat until after"},{"startTime":1803.744,"endTime":1808.686,"body":"I drop the kids off at school, which is 8"},{"startTime":1803.744,"endTime":1808.686,"body":"30 or 9 or something like that."},{"startTime":1808.767,"endTime":1813.689,"body":"So I will put off my Omega's until I begin"},{"startTime":1808.767,"endTime":1813.689,"body":"eating through the day."},{"startTime":1813.69,"endTime":1816.614,"body":"And then I want to actually get into more"},{"startTime":1813.69,"endTime":1816.614,"body":"detail on my Omega."},{"startTime":1816.614,"endTime":1819.577,"body":"So I'll get come back to that when it when"},{"startTime":1816.614,"endTime":1819.577,"body":"you're done."},{"startTime":1820.148,"endTime":1821.489,"body":"Okay, yeah, cool."},{"startTime":1821.489,"endTime":1825.792,"body":"The reason I was just gonna add is"},{"startTime":1821.489,"endTime":1825.792,"body":"omega-3s will also kind of thin blood a"},{"startTime":1825.792,"endTime":1827.794,"body":"little bit with higher doses."},{"startTime":1827.794,"endTime":1831.057,"body":"So I think as we kind of talked on that a"},{"startTime":1827.794,"endTime":1831.057,"body":"little bit."},{"startTime":1831.057,"endTime":1834.78,"body":"And then the last thing that I think is"},{"startTime":1831.057,"endTime":1834.78,"body":"important that I wanted to add is the"},{"startTime":1834.78,"endTime":1838.884,"body":"vital, so fat soluble vitamins you"},{"startTime":1834.78,"endTime":1838.884,"body":"definitely wanna do more testing on"},{"startTime":1838.884,"endTime":1842.127,"body":"because you can take too many of them."},{"startTime":1842.127,"endTime":1843.367,"body":"As someone who..."},{"startTime":1843.592,"endTime":1847.895,"body":"In college, like a dumbass was really"},{"startTime":1843.592,"endTime":1847.895,"body":"hungry when I was moving one time and just"},{"startTime":1847.895,"endTime":1855.281,"body":"ate a shit ton of Flintstone vitamins,"},{"startTime":1847.895,"endTime":1855.281,"body":"like probably 80% of a bottle because we"},{"startTime":1855.281,"endTime":1856.723,"body":"were literally moving out of college."},{"startTime":1856.723,"endTime":1860.005,"body":"I was like moving, graduated, moving out,"},{"startTime":1856.723,"endTime":1860.005,"body":"just trying to get shit done."},{"startTime":1860.005,"endTime":1862.487,"body":"I was fucking starving and I was eating"},{"startTime":1860.005,"endTime":1862.487,"body":"them."},{"startTime":1862.487,"endTime":1867.432,"body":"And then the next day, my fucking kidneys"},{"startTime":1862.487,"endTime":1867.432,"body":"were killing me."},{"startTime":1867.432,"endTime":1868.232,"body":"Killing me."},{"startTime":1868.232,"endTime":1871.174,"body":"So like bad things can happen if you do"},{"startTime":1868.232,"endTime":1871.174,"body":"that."},{"startTime":1871.497,"endTime":1872.186,"body":"Yeah."},{"startTime":1873.34,"endTime":1877.365,"body":"With the B vitamins, they're water"},{"startTime":1873.34,"endTime":1877.365,"body":"soluble, the excess you'll piss out, but"},{"startTime":1877.365,"endTime":1881.269,"body":"you can just be throwing money away, if"},{"startTime":1877.365,"endTime":1881.269,"body":"your levels are way too high and you can"},{"startTime":1881.269,"endTime":1887.056,"body":"stretch a two month supplement into four"},{"startTime":1881.269,"endTime":1887.056,"body":"months and you're still getting a very,"},{"startTime":1887.056,"endTime":1891.061,"body":"very efficacious dose there."},{"startTime":1891.061,"endTime":1893.783,"body":"Cool, so I will jump into kind of my..."},{"startTime":1894.668,"endTime":1899.729,"body":"First thing in the morning as well, I do"},{"startTime":1894.668,"endTime":1899.729,"body":"one gram of a vitamin C, and that is just,"},{"startTime":1899.729,"endTime":1901.649,"body":"vitamin C is a great antioxidant."},{"startTime":1901.649,"endTime":1906.911,"body":"It's one of the primary antioxidants,"},{"startTime":1901.649,"endTime":1906.911,"body":"given that I have now introduced exogenous"},{"startTime":1906.911,"endTime":1911.032,"body":"androgens into my system, and typically"},{"startTime":1906.911,"endTime":1911.032,"body":"that correlates with higher oxidative"},{"startTime":1911.032,"endTime":1914.193,"body":"stress, higher C-reactive protein, and"},{"startTime":1911.032,"endTime":1914.193,"body":"those sorts of things."},{"startTime":1914.193,"endTime":1919.234,"body":"I'm just being a little bit more vigilant,"},{"startTime":1914.193,"endTime":1919.234,"body":"I guess is a good term to use, on"},{"startTime":1919.234,"endTime":1923.755,"body":"purposefully putting higher amounts of"},{"startTime":1919.234,"endTime":1923.755,"body":"antioxidants in because of that, you know,"},{"startTime":1923.755,"endTime":1924.595,"body":"different..."},{"startTime":1924.916,"endTime":1926.818,"body":"difference in my recent environment."},{"startTime":1926.818,"endTime":1927.918,"body":"So that is one."},{"startTime":1928.759,"endTime":1931.842,"body":"Another one I do first thing in the"},{"startTime":1928.759,"endTime":1931.842,"body":"morning before food is a Saccharomyces"},{"startTime":1931.842,"endTime":1932.823,"body":"boulardii."},{"startTime":1933.004,"endTime":1935.766,"body":"That is a type of probiotic."},{"startTime":1935.766,"endTime":1942.893,"body":"The reason for that one is here in Bali,"},{"startTime":1935.766,"endTime":1942.893,"body":"their stomach bacterial infections are"},{"startTime":1942.893,"endTime":1944.114,"body":"quite common."},{"startTime":1944.114,"endTime":1945.356,"body":"It's called Bali belly."},{"startTime":1945.356,"endTime":1948.258,"body":"It happens to pretty much everyone."},{"startTime":1948.278,"endTime":1949.599,"body":"So over the"},{"startTime":1950.324,"endTime":1954.005,"body":"I don't know, about two years I've lived"},{"startTime":1950.324,"endTime":1954.005,"body":"in Bali, I've had it probably five, six"},{"startTime":1954.005,"endTime":1954.826,"body":"times."},{"startTime":1954.826,"endTime":1958.267,"body":"It's not fun, and this is just a little"},{"startTime":1954.826,"endTime":1958.267,"body":"bit of like a prophylactic that I just"},{"startTime":1958.267,"endTime":1961.349,"body":"keep in pretty much daily when I'm in Bali"},{"startTime":1958.267,"endTime":1961.349,"body":"now."},{"startTime":1962.67,"endTime":1966.431,"body":"The specific reasoning of the"},{"startTime":1962.67,"endTime":1966.431,"body":"Saccharomyces boulardii is it's one of the"},{"startTime":1966.431,"endTime":1971.334,"body":"few strains that has a lot of clinical"},{"startTime":1966.431,"endTime":1971.334,"body":"support for like your common traveler's"},{"startTime":1971.334,"endTime":1972.894,"body":"diarrhea, which is just..."},{"startTime":1976.844,"endTime":1977.664,"body":"What am I looking for?"},{"startTime":1977.664,"endTime":1979.986,"body":"Intestinal bacterial infections, right?"},{"startTime":1979.986,"endTime":1981.127,"body":"Which caused that."},{"startTime":1981.688,"endTime":1988.353,"body":"And then I'm also doing 20 milligrams of a"},{"startTime":1981.688,"endTime":1988.353,"body":"polycosanol, which is my first phase one"},{"startTime":1988.353,"endTime":1994.238,"body":"kind of test in supplementation for"},{"startTime":1988.353,"endTime":1994.238,"body":"reducing my LDL levels."},{"startTime":1994.238,"endTime":2000.924,"body":"One of my kind of promises with myself is"},{"startTime":1994.238,"endTime":2000.924,"body":"if we are going on TRT, typically what is"},{"startTime":2000.924,"endTime":2005.207,"body":"often seen with TRT is decreased HDL,"},{"startTime":2000.924,"endTime":2005.207,"body":"increased LDL."},{"startTime":2005.288,"endTime":2006.908,"body":"I have genetically high LDL."},{"startTime":2006.908,"endTime":2013.13,"body":"I've had it for my entire adult life, was"},{"startTime":2006.908,"endTime":2013.13,"body":"that we now, we colloquially, or we as in"},{"startTime":2013.13,"endTime":2020.132,"body":"myself and I need to do something more"},{"startTime":2013.13,"endTime":2020.132,"body":"concretely to bring the LDL down."},{"startTime":2020.132,"endTime":2022.052,"body":"So this is the first thing I'm doing."},{"startTime":2022.912,"endTime":2025.493,"body":"I have my, actually, I didn't bring this"},{"startTime":2022.912,"endTime":2025.493,"body":"up."},{"startTime":2025.493,"endTime":2029.954,"body":"I have my first set of labs from TRT at"},{"startTime":2025.493,"endTime":2029.954,"body":"the six week mark back."},{"startTime":2029.994,"endTime":2034.375,"body":"So, and then I started this to know, so."},{"startTime":2034.532,"endTime":2039.294,"body":"After I saw okay, this is what six weeks"},{"startTime":2034.532,"endTime":2039.294,"body":"This is what my lipids and stuff look like"},{"startTime":2039.294,"endTime":2043.377,"body":"now I'm putting this in to see if that"},{"startTime":2039.294,"endTime":2043.377,"body":"comes down and then you know I'll go from"},{"startTime":2043.377,"endTime":2047.399,"body":"there whether adding in like niacin would"},{"startTime":2043.377,"endTime":2047.399,"body":"be a next one sort of thing, but I haven't"},{"startTime":2047.399,"endTime":2048.499,"body":"done that yet"},{"startTime":2049.174,"endTime":2052.788,"body":"What, anything that stands out from the"},{"startTime":2049.174,"endTime":2052.788,"body":"first six weeks that's different than"},{"startTime":2052.788,"endTime":2054.5730000000003,"body":"prior to the first six weeks?"},{"startTime":2055.712,"endTime":2060.393,"body":"My no change in hematocrit or hemoglobin,"},{"startTime":2055.712,"endTime":2060.393,"body":"which is pretty cool."},{"startTime":2060.6130000000003,"endTime":2062.833,"body":"I could just still be a little bit early"},{"startTime":2060.6130000000003,"endTime":2062.833,"body":"for that."},{"startTime":2062.8940000000002,"endTime":2068.875,"body":"My LDL is actually lower by 17 points."},{"startTime":2068.875,"endTime":2075.537,"body":"But I mean, my LDL will very commonly"},{"startTime":2068.875,"endTime":2075.537,"body":"fluctuate from like a 112 to like a 150."},{"startTime":2076.097,"endTime":2076.938,"body":"I see that a lot."},{"startTime":2076.938,"endTime":2083.688,"body":"So this most recent time, I think it was"},{"startTime":2076.938,"endTime":2083.688,"body":"like 113, the end of diet labs."},{"startTime":2083.688,"endTime":2086.89,"body":"it was a, or pre TRT labs, I guess I"},{"startTime":2083.688,"endTime":2086.89,"body":"should say it was 130."},{"startTime":2087.13,"endTime":2091.073,"body":"So lower, but still within that kind of"},{"startTime":2087.13,"endTime":2091.073,"body":"range, it fluctuates."},{"startTime":2092.495,"endTime":2100.101,"body":"And I think I was a little bit sick as my"},{"startTime":2092.495,"endTime":2100.101,"body":"Eosinophils were off the reference range,"},{"startTime":2100.101,"endTime":2102.062,"body":"which wouldn't really be impacted by TRT."},{"startTime":2102.062,"endTime":2105.465,"body":"I think I was just sick and battling"},{"startTime":2102.062,"endTime":2105.465,"body":"something and didn't really realize it."},{"startTime":2105.465,"endTime":2111.71,"body":"But other than that, everything else was"},{"startTime":2105.465,"endTime":2111.71,"body":"pretty in line with my typical baseline."},{"startTime":2111.711,"endTime":2112.752,"body":"That's good to hear."},{"startTime":2113.653,"endTime":2114.914,"body":"Sweet."},{"startTime":2114.914,"endTime":2119.057,"body":"Okay, so I wanna talk about omega-3s here"},{"startTime":2114.914,"endTime":2119.057,"body":"for a minute."},{"startTime":2119.958,"endTime":2123.942,"body":"One of the metrics that I've been really"},{"startTime":2119.958,"endTime":2123.942,"body":"paying attention to in the last year has"},{"startTime":2123.942,"endTime":2127.104,"body":"been on the blood work is omega-3 index."},{"startTime":2127.305,"endTime":2133.831,"body":"And so omega-3 index is essentially kind"},{"startTime":2127.305,"endTime":2133.831,"body":"of like the HBA-1C of omega-3s, where it"},{"startTime":2133.831,"endTime":2137.074,"body":"gives you a three month snapshot of what."},{"startTime":2137.074,"endTime":2141.396,"body":"your omega-3 content is in your body over"},{"startTime":2137.074,"endTime":2141.396,"body":"the course of three months."},{"startTime":2141.436,"endTime":2147.42,"body":"This is very different than when you just"},{"startTime":2141.436,"endTime":2147.42,"body":"get your omega-3 number percent, which is"},{"startTime":2147.42,"endTime":2149.841,"body":"more equivalent to, hey, this is your"},{"startTime":2147.42,"endTime":2149.841,"body":"glucose."},{"startTime":2149.841,"endTime":2153.323,"body":"Here's a one-time shot of what your"},{"startTime":2149.841,"endTime":2153.323,"body":"glucose looks like in this moment."},{"startTime":2153.323,"endTime":2158.666,"body":"That's usually what you'll see on a lab if"},{"startTime":2153.323,"endTime":2158.666,"body":"you get an omega-3 reading is just in this"},{"startTime":2158.666,"endTime":2160.667,"body":"moment, what does your omega-3 look like?"},{"startTime":2160.667,"endTime":2164.009,"body":"So maybe you ate a bunch of fatty fish the"},{"startTime":2160.667,"endTime":2164.009,"body":"night before and suddenly your omega-3"},{"startTime":2164.009,"endTime":2164.83,"body":"looks great."},{"startTime":2164.83,"endTime":2167.13,"body":"but maybe you don't eat fatty fish all the"},{"startTime":2164.83,"endTime":2167.13,"body":"time."},{"startTime":2167.13,"endTime":2170.131,"body":"And thus you're not always in a great"},{"startTime":2167.13,"endTime":2170.131,"body":"Omega-3 state."},{"startTime":2170.131,"endTime":2172.812,"body":"The Omega-3 index gives you that three"},{"startTime":2170.131,"endTime":2172.812,"body":"month snapshot."},{"startTime":2172.972,"endTime":2177.773,"body":"It's also, as I've learned in the last"},{"startTime":2172.972,"endTime":2177.773,"body":"year or so, highly correlated with"},{"startTime":2177.773,"endTime":2178.854,"body":"longevity."},{"startTime":2179.134,"endTime":2181.675,"body":"They actually did a long, a big study."},{"startTime":2181.675,"endTime":2185.756,"body":"I want to say it had like 400,000 people"},{"startTime":2181.675,"endTime":2185.756,"body":"or something crazy like that in it."},{"startTime":2185.836,"endTime":2192.017,"body":"And they found that if you had an Omega-3"},{"startTime":2185.836,"endTime":2192.017,"body":"index above 10, that was"},{"startTime":2192.17,"endTime":2193.73,"body":"uh, protective against smoking."},{"startTime":2193.73,"endTime":2198.132,"body":"Like it was, it was better for you to have"},{"startTime":2193.73,"endTime":2198.132,"body":"an omega three index above 10 and smoke"},{"startTime":2198.132,"endTime":2203.694,"body":"cigarettes than to have an omega three"},{"startTime":2198.132,"endTime":2203.694,"body":"index of five, but not smoke cigarettes."},{"startTime":2203.694,"endTime":2206.536,"body":"And that's not to say like, Hey, if you"},{"startTime":2203.694,"endTime":2206.536,"body":"have a 10, you can just go smoke"},{"startTime":2206.536,"endTime":2208.036,"body":"cigarettes and you're good to go."},{"startTime":2208.036,"endTime":2213.579,"body":"It's more just saying that like, you know,"},{"startTime":2208.036,"endTime":2213.579,"body":"this is really important and it's better"},{"startTime":2213.579,"endTime":2217.78,"body":"for you to do this than the what, how bad"},{"startTime":2213.579,"endTime":2217.78,"body":"a cigarette is if you're smoking them"},{"startTime":2217.78,"endTime":2218.821,"body":"consistently."},{"startTime":2218.821,"endTime":2220.661,"body":"Um, which makes it extremely"},{"startTime":2220.998,"endTime":2223.519,"body":"extremely relevant for longevity."},{"startTime":2225.12,"endTime":2230.923,"body":"So I've been very focused on my omega-3"},{"startTime":2225.12,"endTime":2230.923,"body":"index and specifically the amount of EPA"},{"startTime":2230.923,"endTime":2232.643,"body":"to DHA ratio."},{"startTime":2232.684,"endTime":2237.846,"body":"And so I was taking a regular omega-3 that"},{"startTime":2232.684,"endTime":2237.846,"body":"was, most omega-3 regulars are gonna be"},{"startTime":2237.846,"endTime":2244.289,"body":"higher DHA than EPA if you just have a"},{"startTime":2237.846,"endTime":2244.289,"body":"regular omega-3 pill."},{"startTime":2244.774,"endTime":2248.217,"body":"Um, and so I've been in the last six"},{"startTime":2244.774,"endTime":2248.217,"body":"months or so after getting my readings"},{"startTime":2248.217,"endTime":2251.459,"body":"back that my DHA was high and my EPA was"},{"startTime":2248.217,"endTime":2251.459,"body":"low."},{"startTime":2251.64,"endTime":2253.281,"body":"I've taken this super EPA."},{"startTime":2253.281,"endTime":2259.186,"body":"It's actually called EPA extra from Nordic"},{"startTime":2253.281,"endTime":2259.186,"body":"naturals and it has a ratio of 425"},{"startTime":2259.807,"endTime":2262.789,"body":"milligrams EPA to 100 milligrams DHA."},{"startTime":2262.789,"endTime":2265.992,"body":"So it flips that, um, that ratio"},{"startTime":2262.789,"endTime":2265.992,"body":"completely."},{"startTime":2266.653,"endTime":2270.316,"body":"And so for the last six or seven months"},{"startTime":2266.653,"endTime":2270.316,"body":"I've been doing this and I finally have my"},{"startTime":2270.316,"endTime":2272.257,"body":"omega three index up to 9.2."},{"startTime":2272.638,"endTime":2276.839,"body":"So it's still not up at that 10, which is"},{"startTime":2272.638,"endTime":2276.839,"body":"kind of that number, but it's certainly"},{"startTime":2276.839,"endTime":2278.999,"body":"like climbing and it's approaching it."},{"startTime":2279.259,"endTime":2283.801,"body":"But for me to get there, I've found that I"},{"startTime":2279.259,"endTime":2283.801,"body":"need to take seven capsules a day."},{"startTime":2283.801,"endTime":2287.021,"body":"That seems to be the number that is"},{"startTime":2283.801,"endTime":2287.021,"body":"effective for me."},{"startTime":2288.002,"endTime":2292.303,"body":"And that's expensive, number one, but it's"},{"startTime":2288.002,"endTime":2292.303,"body":"important to me."},{"startTime":2292.303,"endTime":2293.383,"body":"And so I do that."},{"startTime":2293.383,"endTime":2295.043,"body":"I also don't eat fish."},{"startTime":2295.084,"endTime":2298.004,"body":"And so that's kind of probably another"},{"startTime":2295.084,"endTime":2298.004,"body":"factor in the situation."},{"startTime":2298.004,"endTime":2301.205,"body":"If I were to eat more fatty fish that was"},{"startTime":2298.004,"endTime":2301.205,"body":"high in omega-3, I would probably need"},{"startTime":2301.205,"endTime":2302.585,"body":"less of these capsules."},{"startTime":2303.334,"endTime":2305.035,"body":"But I do take seven of them a day."},{"startTime":2305.035,"endTime":2308.617,"body":"I've been doing this for a really long"},{"startTime":2305.035,"endTime":2308.617,"body":"time now and monitoring my blood work"},{"startTime":2308.617,"endTime":2315.302,"body":"along the way And I tend to do two"},{"startTime":2308.617,"endTime":2315.302,"body":"capsules with my first feeding of the day"},{"startTime":2315.302,"endTime":2319.785,"body":"Three with my midday feeding because it"},{"startTime":2315.302,"endTime":2319.785,"body":"tends to be bigger and then two with my"},{"startTime":2319.785,"endTime":2324.648,"body":"evening feeding and so that gives me my"},{"startTime":2319.785,"endTime":2324.648,"body":"seven Omega three capsules for the day"},{"startTime":2324.648,"endTime":2326.509,"body":"that are high in EPA"},{"startTime":2328.152,"endTime":2329.133,"body":"I have a question for you, Brian."},{"startTime":2329.133,"endTime":2330.915,"body":"You may not know this, but maybe do."},{"startTime":2331.476,"endTime":2336.061,"body":"So I know we basically have like of the"},{"startTime":2331.476,"endTime":2336.061,"body":"omega-3s, there's three, there's your EPA,"},{"startTime":2336.061,"endTime":2338.524,"body":"your DHA, and your ALA."},{"startTime":2338.524,"endTime":2342.789,"body":"For us as humans, like the ALA form isn't"},{"startTime":2338.524,"endTime":2342.789,"body":"very usable."},{"startTime":2342.789,"endTime":2345.893,"body":"We need to convert it through, you know,"},{"startTime":2342.789,"endTime":2345.893,"body":"whatever enzymatic process."},{"startTime":2345.893,"endTime":2348.395,"body":"I believe ALA converts to DHA."},{"startTime":2349.072,"endTime":2353.656,"body":"Um, it's a very, it's very, um, in a very"},{"startTime":2349.072,"endTime":2353.656,"body":"inefficient process as well."},{"startTime":2353.656,"endTime":2359.803,"body":"So it's like chia seeds, ground flax seed,"},{"startTime":2353.656,"endTime":2359.803,"body":"like walnuts and some other foods, nuts"},{"startTime":2359.803,"endTime":2362.024,"body":"and seeds are most typically abundant."},{"startTime":2362.045,"endTime":2366.269,"body":"Have like a pretty good amount of ALA, but"},{"startTime":2362.045,"endTime":2366.269,"body":"once it gets converted, it ends up being"},{"startTime":2366.269,"endTime":2369.092,"body":"actually kind of quite small in the grand"},{"startTime":2366.269,"endTime":2369.092,"body":"scheme of things."},{"startTime":2369.412,"endTime":2372.635,"body":"I believe our body also converts."},{"startTime":2373.428,"endTime":2377.454,"body":"I can't remember if it's DHA into EPA or"},{"startTime":2373.428,"endTime":2377.454,"body":"the opposite."},{"startTime":2377.454,"endTime":2379.295,"body":"Do you know anything about that?"},{"startTime":2379.514,"endTime":2384.355,"body":"I don't, but given the first blood work I"},{"startTime":2379.514,"endTime":2384.355,"body":"had that basically showed my DHA was super"},{"startTime":2384.355,"endTime":2389.056,"body":"high, my guess is that it would be"},{"startTime":2384.355,"endTime":2389.056,"body":"converting EPA into DHA."},{"startTime":2390.037,"endTime":2393.658,"body":"Just because I was taking an omega that"},{"startTime":2390.037,"endTime":2393.658,"body":"was your standard ratio, I think it was"},{"startTime":2393.658,"endTime":2399.94,"body":"like a two to one DHA to EPA, but my DHA"},{"startTime":2393.658,"endTime":2399.94,"body":"was way, way higher than my EPA, more than"},{"startTime":2399.94,"endTime":2402.34,"body":"you would think in that two to one ratio"},{"startTime":2399.94,"endTime":2402.34,"body":"of the pill."},{"startTime":2402.34,"endTime":2406.621,"body":"So my guess is that it's converting to"},{"startTime":2402.34,"endTime":2406.621,"body":"DHA, but I don't know the answer."},{"startTime":2406.976,"endTime":2407.976,"body":"Okay, yeah, got it."},{"startTime":2407.976,"endTime":2413.138,"body":"So I guess it could be a really good point"},{"startTime":2407.976,"endTime":2413.138,"body":"right now to break down fish oils for"},{"startTime":2413.138,"endTime":2417.4,"body":"people a little bit too, because this is"},{"startTime":2413.138,"endTime":2417.4,"body":"one where I'm routinely doing this for"},{"startTime":2417.4,"endTime":2418.3,"body":"clients."},{"startTime":2418.381,"endTime":2423.063,"body":"So when you're buying a fish oil, and"},{"startTime":2418.381,"endTime":2423.063,"body":"Nordic Naturals is a really, really good"},{"startTime":2423.063,"endTime":2426.244,"body":"company, very, very reputable there."},{"startTime":2426.244,"endTime":2432.667,"body":"I've looked at the Legion Omega is also"},{"startTime":2426.244,"endTime":2432.667,"body":"very, very good there."},{"startTime":2432.667,"endTime":2434.087,"body":"Exactly, yep."},{"startTime":2434.696,"endTime":2439.457,"body":"Now, oftentimes if you're just going to"},{"startTime":2434.696,"endTime":2439.457,"body":"like Amazon or one of these other kind of"},{"startTime":2439.457,"endTime":2444.259,"body":"supplement shops on the front, it's going"},{"startTime":2439.457,"endTime":2444.259,"body":"to say like 2000 milligrams of omega"},{"startTime":2444.259,"endTime":2451.081,"body":"threes, but the EPA and the DHA values in"},{"startTime":2444.259,"endTime":2451.081,"body":"milligrams is actually, or actually kind"},{"startTime":2451.081,"endTime":2453.521,"body":"of grams is what you want to want to at"},{"startTime":2451.081,"endTime":2453.521,"body":"least get up to."},{"startTime":2453.521,"endTime":2459.323,"body":"I would say like a minimum of a two grams"},{"startTime":2453.521,"endTime":2459.323,"body":"EPA and combined DHA would be like a good"},{"startTime":2459.323,"endTime":2460.403,"body":"starting point."},{"startTime":2461.1,"endTime":2466.443,"body":"The bottle might say like, hey, two"},{"startTime":2461.1,"endTime":2466.443,"body":"capsules is 2000 milligrams of fish oils,"},{"startTime":2466.443,"endTime":2472.106,"body":"but you might only be getting like 200 EPA"},{"startTime":2466.443,"endTime":2472.106,"body":"and like 100 DHA per capsule."},{"startTime":2472.106,"endTime":2477.689,"body":"So that would be like of the two grams you"},{"startTime":2472.106,"endTime":2477.689,"body":"want, you're at 600 milligrams."},{"startTime":2477.689,"endTime":2482.055,"body":"So you're like 40% of the way there or 50%"},{"startTime":2477.689,"endTime":2482.055,"body":"not know 20."},{"startTime":2482.055,"endTime":2486.278,"body":"it would be 400 DHA and 200 EPA or"},{"startTime":2482.055,"endTime":2486.278,"body":"something like that would be to get you to"},{"startTime":2486.278,"endTime":2486.899,"body":"the 600."},{"startTime":2486.899,"endTime":2487.299,"body":"Yeah."},{"startTime":2487.299,"endTime":2494.544,"body":"So 600 milligrams of the 2000 milligrams,"},{"startTime":2487.299,"endTime":2494.544,"body":"basically one third of the fish oil you're"},{"startTime":2494.544,"endTime":2496.365,"body":"getting is EPA or DHA."},{"startTime":2496.552,"endTime":2501.455,"body":"Yeah, so if you wanted to use that"},{"startTime":2496.552,"endTime":2501.455,"body":"product, like you'd be taking more"},{"startTime":2501.455,"endTime":2502.796,"body":"capsules per day than Brian is."},{"startTime":2502.796,"endTime":2505.357,"body":"You'd be doing like 10 a day to get to"},{"startTime":2502.796,"endTime":2505.357,"body":"that."},{"startTime":2505.437,"endTime":2512.482,"body":"And just like always flip it around, read"},{"startTime":2505.437,"endTime":2512.482,"body":"the back and see how much EPA and DHA"},{"startTime":2512.482,"endTime":2518.165,"body":"you'll actually be getting because that's"},{"startTime":2512.482,"endTime":2518.165,"body":"like a very snake oily kind of thing that"},{"startTime":2518.165,"endTime":2522.087,"body":"some lower quality supplements will do"},{"startTime":2518.165,"endTime":2522.087,"body":"with the fish oils there."},{"startTime":2522.118,"endTime":2527.724,"body":"Yeah, you generally will want to see at"},{"startTime":2522.118,"endTime":2527.724,"body":"least 60% of the total be combined EPA"},{"startTime":2527.724,"endTime":2528.545,"body":"DHA."},{"startTime":2528.545,"endTime":2533.651,"body":"So if you see 1000 milligrams or one gram,"},{"startTime":2528.545,"endTime":2533.651,"body":"you would want 600 of those milligrams to"},{"startTime":2533.651,"endTime":2535.853,"body":"be EPA DHA combined."},{"startTime":2537.74,"endTime":2539.376,"body":"Cool, what else you got?"},{"startTime":2540.446,"endTime":2546.809,"body":"Um, so other than my omega threes that I"},{"startTime":2540.446,"endTime":2546.809,"body":"take throughout the day, um, I do whey"},{"startTime":2546.809,"endTime":2552.092,"body":"protein and I primarily do whey protein as"},{"startTime":2546.809,"endTime":2552.092,"body":"intra workout."},{"startTime":2552.192,"endTime":2556.194,"body":"Um, I've talked about this a bunch on the"},{"startTime":2552.192,"endTime":2556.194,"body":"podcast, but I do this like sludge mix of,"},{"startTime":2556.194,"endTime":2564.039,"body":"uh, two scoops of whey protein with six"},{"startTime":2556.194,"endTime":2564.039,"body":"tablespoons of Gatorade powder and a pack"},{"startTime":2564.039,"endTime":2566.58,"body":"of element electrolytes."},{"startTime":2566.6,"endTime":2569.366,"body":"And then I will usually add Legion."},{"startTime":2569.366,"endTime":2571.227,"body":"caffeine free pre workout."},{"startTime":2571.227,"endTime":2577.37,"body":"And so you have this kind of four mixture"},{"startTime":2571.227,"endTime":2577.37,"body":"like different powders all kind of being"},{"startTime":2577.37,"endTime":2580.792,"body":"pushed together and then shaken up in this"},{"startTime":2577.37,"endTime":2580.792,"body":"big bottle."},{"startTime":2580.792,"endTime":2585.794,"body":"And it turns into kind of this like fruit"},{"startTime":2580.792,"endTime":2585.794,"body":"punchy looking thing."},{"startTime":2586.655,"endTime":2590.737,"body":"The way that I use is dimetize ISO 100."},{"startTime":2591.458,"endTime":2598.261,"body":"And I don't think this is necessarily the"},{"startTime":2591.458,"endTime":2598.261,"body":"best health healthy way protein out there."},{"startTime":2598.362,"endTime":2604.084,"body":"I use it because the fruity pebbles flavor"},{"startTime":2598.362,"endTime":2604.084,"body":"is amazing and it makes consuming whey"},{"startTime":2604.084,"endTime":2605.905,"body":"protein actually enjoyable."},{"startTime":2605.905,"endTime":2610.727,"body":"I even enjoy this when I'm just drinking"},{"startTime":2605.905,"endTime":2610.727,"body":"it straight with no added Gatorade powder"},{"startTime":2610.727,"endTime":2612.808,"body":"or element or anything like that."},{"startTime":2613.308,"endTime":2619.411,"body":"But I do use this Dymatize ISO 100 for my"},{"startTime":2613.308,"endTime":2619.411,"body":"intra workout in this sludge that I make."},{"startTime":2619.991,"endTime":2624.573,"body":"When I'm using whey protein outside of"},{"startTime":2619.991,"endTime":2624.573,"body":"intra workout, like if I just need..."},{"startTime":2626.574,"endTime":2630.557,"body":"I mean, a few examples would be I'm going"},{"startTime":2626.574,"endTime":2630.557,"body":"out to breakfast with the family and I"},{"startTime":2630.557,"endTime":2634.341,"body":"know I'm going to have, you know, hash"},{"startTime":2630.557,"endTime":2634.341,"body":"browns and French toast or something,"},{"startTime":2634.341,"endTime":2635.742,"body":"which has no protein."},{"startTime":2635.742,"endTime":2639.885,"body":"Then I'm going to add, I'm going to bring"},{"startTime":2635.742,"endTime":2639.885,"body":"a side of whey protein with me and that's"},{"startTime":2639.885,"endTime":2641.287,"body":"going to be Legion."},{"startTime":2641.287,"endTime":2645.07,"body":"So if I'm just drinking whey protein"},{"startTime":2641.287,"endTime":2645.07,"body":"straight and it's not part of my sludge,"},{"startTime":2645.07,"endTime":2648.493,"body":"I'm going to use Legion and I'm likely"},{"startTime":2645.07,"endTime":2648.493,"body":"going to be using either the cookies and"},{"startTime":2648.493,"endTime":2654.197,"body":"cream flavor, the vanilla flavor or the"},{"startTime":2648.493,"endTime":2654.197,"body":"cinnamon cereal flavor."},{"startTime":2654.338,"endTime":2655.819,"body":"So I like all three of those."},{"startTime":2655.819,"endTime":2659.582,"body":"Those are pretty solid to drink on their"},{"startTime":2655.819,"endTime":2659.582,"body":"own by themselves."},{"startTime":2660.243,"endTime":2665.667,"body":"But pretty much my Legion is relegated for"},{"startTime":2660.243,"endTime":2665.667,"body":"those situations where I'm just having"},{"startTime":2665.667,"endTime":2668.529,"body":"whey protein by itself or for baking."},{"startTime":2668.529,"endTime":2671.451,"body":"So I do a lot of protein baking."},{"startTime":2671.672,"endTime":2675.094,"body":"I make protein pancakes probably twice a"},{"startTime":2671.672,"endTime":2675.094,"body":"week for the kids."},{"startTime":2675.135,"endTime":2679.918,"body":"I use the any of the three Legion flavors"},{"startTime":2675.135,"endTime":2679.918,"body":"that I just mentioned."},{"startTime":2679.918,"endTime":2683.241,"body":"We'll throw into the banana to the banana"},{"startTime":2679.918,"endTime":2683.241,"body":"pancakes."},{"startTime":2684.338,"endTime":2688.381,"body":"works out really well tastes fantastic,"},{"startTime":2684.338,"endTime":2688.381,"body":"especially with the bananas, which adds a"},{"startTime":2688.381,"endTime":2691.863,"body":"little bit of wetness since protein powder"},{"startTime":2688.381,"endTime":2691.863,"body":"can tend to dry things out."},{"startTime":2692.684,"endTime":2695.146,"body":"And then I do some other baking as well."},{"startTime":2695.146,"endTime":2700.21,"body":"Like I make crepes, similar idea to"},{"startTime":2695.146,"endTime":2700.21,"body":"pancakes, but I'll use the Legion protein"},{"startTime":2700.21,"endTime":2702.112,"body":"in there with the crepes as well."},{"startTime":2702.372,"endTime":2705.675,"body":"And we'll sometimes bake, you know,"},{"startTime":2702.372,"endTime":2705.675,"body":"protein muffins and stuff like that."},{"startTime":2705.675,"endTime":2710.439,"body":"So kind of the same idea, but I always use"},{"startTime":2705.675,"endTime":2710.439,"body":"the Legion for that and tends to work out"},{"startTime":2710.439,"endTime":2710.959,"body":"really well."},{"startTime":2710.959,"endTime":2714.221,"body":"So whey protein is certainly a staple in"},{"startTime":2710.959,"endTime":2714.221,"body":"my"},{"startTime":2714.326,"endTime":2715.218,"body":"How about you?"},{"startTime":2716.032,"endTime":2716.592,"body":"Oh yeah."},{"startTime":2716.592,"endTime":2723.097,"body":"So moving into kind of my staples, the one"},{"startTime":2716.592,"endTime":2723.097,"body":"that I had here away, isolate right now I"},{"startTime":2723.097,"endTime":2724.938,"body":"have two 30 grams servings."},{"startTime":2724.938,"endTime":2728.04,"body":"So I have one with my pre-workout meal,"},{"startTime":2724.938,"endTime":2728.04,"body":"one with my post-workout meal."},{"startTime":2728.04,"endTime":2731.443,"body":"Those are both basically just protein"},{"startTime":2728.04,"endTime":2731.443,"body":"carbohydrate meals."},{"startTime":2731.443,"endTime":2734.885,"body":"Uh, and then a creatine monohydrate."},{"startTime":2734.945,"endTime":2739.348,"body":"I've been dosing mine at 0.1 milligrams"},{"startTime":2734.945,"endTime":2739.348,"body":"per kilogram."},{"startTime":2739.348,"endTime":2743.891,"body":"So based off my weight right now, I'd be"},{"startTime":2739.348,"endTime":2743.891,"body":"doing, I'm doing nine grams per day."},{"startTime":2744.284,"endTime":2748.987,"body":"If you look at the research, there's"},{"startTime":2744.284,"endTime":2748.987,"body":"pretty much two divergent paths of it."},{"startTime":2748.987,"endTime":2753.869,"body":"Some people, some research is just five"},{"startTime":2748.987,"endTime":2753.869,"body":"grams per day, whether you're a, you know,"},{"startTime":2754.45,"endTime":2758.913,"body":"50, 50 kilo woman or you're a hundred kilo"},{"startTime":2754.45,"endTime":2758.913,"body":"man, like you get five grams per day."},{"startTime":2758.913,"endTime":2763.235,"body":"There's other research that does it at 0.1"},{"startTime":2758.913,"endTime":2763.235,"body":"gram milligrams per kilogram."},{"startTime":2764.384,"endTime":2767.026,"body":"I think there, you know, this is purely"},{"startTime":2764.384,"endTime":2767.026,"body":"theoretical."},{"startTime":2767.026,"endTime":2768.668,"body":"I could be 100% wrong here."},{"startTime":2768.668,"endTime":2770.67,"body":"So take this with a grain of salt."},{"startTime":2770.67,"endTime":2775.034,"body":"To me, it makes sense that it would be,"},{"startTime":2770.67,"endTime":2775.034,"body":"make more sense to dose relative to how"},{"startTime":2775.034,"endTime":2776.555,"body":"much muscle mass you have."},{"startTime":2776.555,"endTime":2777.636,"body":"So that's what I do."},{"startTime":2777.636,"endTime":2778.997,"body":"Could be wrong, right?"},{"startTime":2780.88,"endTime":2784.843,"body":"Right now, I'm limited in my way options"},{"startTime":2780.88,"endTime":2784.843,"body":"here."},{"startTime":2784.843,"endTime":2785.724,"body":"I have an isolate."},{"startTime":2785.724,"endTime":2789.527,"body":"I think it's actually out of the Middle"},{"startTime":2785.724,"endTime":2789.527,"body":"East, a company there, it's Stevia."},{"startTime":2790.312,"endTime":2794.353,"body":"a sweetened, which I prefer as opposed to"},{"startTime":2790.312,"endTime":2794.353,"body":"like a sucralose and an aspartame that"},{"startTime":2794.353,"endTime":2799.534,"body":"some of them will use When I am in the"},{"startTime":2794.353,"endTime":2799.534,"body":"states my favorite Protein which again"},{"startTime":2799.534,"endTime":2806.176,"body":"zero affiliations here is muscle feast"},{"startTime":2799.534,"endTime":2806.176,"body":"They're a smaller company out of ohio"},{"startTime":2806.616,"endTime":2811.217,"body":"Every time I check when a client sends me"},{"startTime":2806.616,"endTime":2811.217,"body":"something like what about this one?"},{"startTime":2811.338,"endTime":2818.419,"body":"It is still the best protein to weight and"},{"startTime":2811.338,"endTime":2818.419,"body":"cost ratio for an isolate on the market"},{"startTime":2818.464,"endTime":2820.585,"body":"The Legion one is very, very good, right?"},{"startTime":2820.585,"endTime":2822.445,"body":"That would be very good."},{"startTime":2822.445,"endTime":2826.047,"body":"But the Muscle Feast one does actually"},{"startTime":2822.445,"endTime":2826.047,"body":"beat it out there."},{"startTime":2826.047,"endTime":2830.209,"body":"But again, you can't lose with any of"},{"startTime":2826.047,"endTime":2830.209,"body":"those."},{"startTime":2830.209,"endTime":2834.271,"body":"Those are both going to be like the Legion"},{"startTime":2830.209,"endTime":2834.271,"body":"or the Muscle Feast, either of those will"},{"startTime":2834.271,"endTime":2838.853,"body":"be better than literally 99% of everything"},{"startTime":2834.271,"endTime":2838.853,"body":"else on the market, hands down."},{"startTime":2840.134,"endTime":2841.034,"body":"So those are my dailies."},{"startTime":2841.034,"endTime":2843.835,"body":"We went through my first thing in the"},{"startTime":2841.034,"endTime":2843.835,"body":"morning."},{"startTime":2844.824,"endTime":2848.005,"body":"My first meal, I have my Omega threes."},{"startTime":2848.005,"endTime":2852.127,"body":"I'm doing three grams per day right now,"},{"startTime":2848.005,"endTime":2852.127,"body":"DHA and EPA."},{"startTime":2852.127,"endTime":2856.329,"body":"I don't have an Omega three index testing."},{"startTime":2856.329,"endTime":2858.59,"body":"I don't even think I can get that one"},{"startTime":2856.329,"endTime":2858.59,"body":"here."},{"startTime":2858.59,"endTime":2861.891,"body":"That might be something I'll do back in"},{"startTime":2858.59,"endTime":2861.891,"body":"the States at some point just to kind of"},{"startTime":2861.891,"endTime":2862.691,"body":"test."},{"startTime":2863.052,"endTime":2870.595,"body":"And then I do a now brand Daily Vites, I"},{"startTime":2863.052,"endTime":2870.595,"body":"believe is the one that I'm doing, which"},{"startTime":2870.595,"endTime":2871.435,"body":"is a."},{"startTime":2872.008,"endTime":2879.112,"body":"It has like your B's, it has like"},{"startTime":2872.008,"endTime":2879.112,"body":"methylated forms, it has your methyl"},{"startTime":2879.112,"endTime":2883.675,"body":"tetrahydrofolate, which is that one that"},{"startTime":2879.112,"endTime":2883.675,"body":"you spoke about earlier, the"},{"startTime":2883.675,"endTime":2887.057,"body":"methylcobalamin, which is the methylated"},{"startTime":2883.675,"endTime":2887.057,"body":"B12 form."},{"startTime":2887.057,"endTime":2890.799,"body":"So that's another thing to look for is"},{"startTime":2887.057,"endTime":2890.799,"body":"with a..."},{"startTime":2891.816,"endTime":2896.818,"body":"A multivitamin, unless you are sensitive"},{"startTime":2891.816,"endTime":2896.818,"body":"to methylated forms of B vitamins, which"},{"startTime":2896.818,"endTime":2900.921,"body":"some people are, and you would obviously"},{"startTime":2896.818,"endTime":2900.921,"body":"want to avoid that, it's typically going"},{"startTime":2900.921,"endTime":2906.624,"body":"to be a better investment of your dollar"},{"startTime":2900.921,"endTime":2906.624,"body":"to go with methylated forms as those are"},{"startTime":2906.944,"endTime":2910.826,"body":"already kind of activated forms for how"},{"startTime":2906.944,"endTime":2910.826,"body":"your body will use them."},{"startTime":2911.246,"endTime":2912.587,"body":"It has some other things in it."},{"startTime":2912.587,"endTime":2913.187,"body":"I'm..."},{"startTime":2914.088,"endTime":2918.271,"body":"A lot of people will tell you that multis"},{"startTime":2914.088,"endTime":2918.271,"body":"are, you're wasting your money."},{"startTime":2918.271,"endTime":2923.475,"body":"And I would say if you follow a diet like"},{"startTime":2918.271,"endTime":2923.475,"body":"Brian and I typically talk about on the"},{"startTime":2923.475,"endTime":2926.897,"body":"podcast, they may be somewhat superfluous."},{"startTime":2926.897,"endTime":2931.5,"body":"However, if you're someone like Brian and"},{"startTime":2926.897,"endTime":2931.5,"body":"myself, like my health is arguably my"},{"startTime":2931.5,"endTime":2932.821,"body":"greatest hobby."},{"startTime":2933.222,"endTime":2938.426,"body":"I would like, I'm okay spending whatever"},{"startTime":2933.222,"endTime":2938.426,"body":"it ends up being $30 every two months for"},{"startTime":2938.426,"endTime":2939.867,"body":"a little bit of redundancy there."},{"startTime":2939.867,"endTime":2941.367,"body":"Like I'm good."},{"startTime":2941.472,"endTime":2942.533,"body":"with that sort of thing."},{"startTime":2942.533,"endTime":2948.138,"body":"So that one you can kind of make up, make"},{"startTime":2942.533,"endTime":2948.138,"body":"your decision on how you feel about that"},{"startTime":2948.138,"endTime":2948.899,"body":"there."},{"startTime":2950.02,"endTime":2952.903,"body":"Any question about my AMs?"},{"startTime":2953.362,"endTime":2954.422,"body":"No, that all sounds great."},{"startTime":2954.422,"endTime":2960.388,"body":"I think regarding the multi, the research"},{"startTime":2954.422,"endTime":2960.388,"body":"I've seen has shown that for older adults,"},{"startTime":2960.388,"endTime":2965.872,"body":"and I think the number is somewhere around"},{"startTime":2960.388,"endTime":2965.872,"body":"like late 30s, early 40s, it tends to be"},{"startTime":2965.872,"endTime":2972.998,"body":"much more beneficial than for younger"},{"startTime":2965.872,"endTime":2972.998,"body":"adults and kids because they are able to"},{"startTime":2972.998,"endTime":2976.962,"body":"manufacture a lot of these things on their"},{"startTime":2972.998,"endTime":2976.962,"body":"own in their body."},{"startTime":2976.962,"endTime":2980.725,"body":"And our ability to do that kind of"},{"startTime":2976.962,"endTime":2980.725,"body":"diminishes as we get older."},{"startTime":2981.374,"endTime":2983.878,"body":"So I think that from what I've seen, that"},{"startTime":2981.374,"endTime":2983.878,"body":"just seems to be relevant."},{"startTime":2983.878,"endTime":2987.765,"body":"And I know that we have an audience that's"},{"startTime":2983.878,"endTime":2987.765,"body":"similar in age to ourselves for the most"},{"startTime":2987.765,"endTime":2988.446,"body":"part."},{"startTime":2988.446,"endTime":2993.054,"body":"And so if you are in that age range of 35"},{"startTime":2988.446,"endTime":2993.054,"body":"plus, then I think the multivitamin serves"},{"startTime":2993.054,"endTime":2995.758,"body":"more of a protective benefit than it would"},{"startTime":2993.054,"endTime":2995.758,"body":"if you were young."},{"startTime":2996.052,"endTime":3004.454,"body":"Yeah, and as we age, unfortunately, our"},{"startTime":2996.052,"endTime":3004.454,"body":"efficiency rates of synthesizing things,"},{"startTime":3004.454,"endTime":3006.394,"body":"converting things, start to work against"},{"startTime":3004.454,"endTime":3006.394,"body":"us."},{"startTime":3006.394,"endTime":3012.316,"body":"And very similar why higher protein"},{"startTime":3006.394,"endTime":3012.316,"body":"intakes are typically more warranted in"},{"startTime":3012.316,"endTime":3017.058,"body":"older individuals because your muscle"},{"startTime":3012.316,"endTime":3017.058,"body":"protein synthesis conversion rates or"},{"startTime":3017.058,"endTime":3019.678,"body":"efficiency rates decline as we age."},{"startTime":3019.678,"endTime":3021.779,"body":"So very, very similar to that."},{"startTime":3024.168,"endTime":3028.21,"body":"In the evenings, I do a C3 curcumin"},{"startTime":3024.168,"endTime":3028.21,"body":"complex."},{"startTime":3028.21,"endTime":3032.752,"body":"Again, that is pretty much"},{"startTime":3028.21,"endTime":3032.752,"body":"anti-inflammatory, again, leading back to"},{"startTime":3032.752,"endTime":3037.315,"body":"with excess androgens coming in and just"},{"startTime":3032.752,"endTime":3037.315,"body":"typically correlated with higher oxidative"},{"startTime":3037.315,"endTime":3037.835,"body":"stress."},{"startTime":3037.835,"endTime":3041.277,"body":"I generally want to bring in more"},{"startTime":3037.835,"endTime":3041.277,"body":"anti-inflammatory related things."},{"startTime":3041.377,"endTime":3045.779,"body":"The reason I take that in the evening, I"},{"startTime":3041.377,"endTime":3045.779,"body":"take it about as far away from my training"},{"startTime":3045.779,"endTime":3051.983,"body":"window as I can is you don't want to"},{"startTime":3045.779,"endTime":3051.983,"body":"needlessly, or I guess I could say from an"},{"startTime":3051.983,"endTime":3053.643,"body":"inhibitory standpoint,"},{"startTime":3053.844,"endTime":3059.086,"body":"try and squash the post-training"},{"startTime":3053.844,"endTime":3059.086,"body":"inflammation process that is a proxy and"},{"startTime":3059.086,"endTime":3063.268,"body":"very, very correlative with the"},{"startTime":3059.086,"endTime":3063.268,"body":"hypertrophy signaling cascade."},{"startTime":3063.268,"endTime":3065.208,"body":"So don't want to do that."},{"startTime":3065.208,"endTime":3070.811,"body":"And then I also take 500 milligrams of a"},{"startTime":3065.208,"endTime":3070.811,"body":"berberine hydrochloric again in the"},{"startTime":3070.811,"endTime":3071.611,"body":"evening."},{"startTime":3073.82,"endTime":3077.721,"body":"I cannot remember the specific reason I'm"},{"startTime":3073.82,"endTime":3077.721,"body":"doing this, if I'm being honest."},{"startTime":3077.721,"endTime":3081.922,"body":"I remember it was some research that I"},{"startTime":3077.721,"endTime":3081.922,"body":"read, that was like, oh wow, that's good,"},{"startTime":3081.922,"endTime":3083.323,"body":"I'm going to do that."},{"startTime":3083.323,"endTime":3088.105,"body":"I never wrote it down, but I know there's"},{"startTime":3083.323,"endTime":3088.105,"body":"a reason, it's only once in the evening."},{"startTime":3088.105,"endTime":3092.886,"body":"I think it may have to do with LDL levels,"},{"startTime":3088.105,"endTime":3092.886,"body":"but I really don't remember."},{"startTime":3092.886,"endTime":3093.261,"body":"I know..."},{"startTime":3093.261,"endTime":3095.246,"body":"it's a glucose modulator."},{"startTime":3095.246,"endTime":3096.528,"body":"I could be wrong on that, but."},{"startTime":3096.528,"endTime":3097.408,"body":"No, it is."},{"startTime":3097.408,"endTime":3099.749,"body":"Berberine is one of the supplements."},{"startTime":3099.749,"endTime":3104.79,"body":"There was even a study that, and I'm not"},{"startTime":3099.749,"endTime":3104.79,"body":"necessarily buying into this or suggesting"},{"startTime":3104.79,"endTime":3110.512,"body":"this, that showed berberine was just as"},{"startTime":3104.79,"endTime":3110.512,"body":"effective as metformin for regulating"},{"startTime":3110.512,"endTime":3111.793,"body":"blood glucose levels."},{"startTime":3111.933,"endTime":3118.835,"body":"Personally, for me, berberine has never"},{"startTime":3111.933,"endTime":3118.835,"body":"done anything for my blood glucose levels."},{"startTime":3118.835,"endTime":3120.035,"body":"I have spent..."},{"startTime":3120.38,"endTime":3125.121,"body":"way too many days and months trying to"},{"startTime":3120.38,"endTime":3125.121,"body":"manipulate my blood glucose levels to no"},{"startTime":3125.121,"endTime":3125.581,"body":"avail."},{"startTime":3125.581,"endTime":3126.961,"body":"Berberine did nothing."},{"startTime":3127.281,"endTime":3133.443,"body":"I believe the reason it's in the evening,"},{"startTime":3127.281,"endTime":3133.443,"body":"again, I'm stretching, I'm reaching here"},{"startTime":3133.443,"endTime":3135.924,"body":"because I cannot remember the specifics."},{"startTime":3136.064,"endTime":3142.005,"body":"I do believe when you have like the higher"},{"startTime":3136.064,"endTime":3142.005,"body":"dose berberine, it can impact your mTOR"},{"startTime":3142.005,"endTime":3143.406,"body":"pathway signaling."},{"startTime":3143.406,"endTime":3148.327,"body":"So if you're taking it closer to training"},{"startTime":3143.406,"endTime":3148.327,"body":"windows and stuff, you could be to some"},{"startTime":3148.527,"endTime":3149.747,"body":"varying degree."},{"startTime":3149.756,"endTime":3153.319,"body":"inhibiting the mTORP pathway signaling."},{"startTime":3153.921,"endTime":3156.283,"body":"So that, I believe, was the reason it was"},{"startTime":3153.921,"endTime":3156.283,"body":"in the evening."},{"startTime":3156.283,"endTime":3160.468,"body":"I think, again, it was LDL"},{"startTime":3156.283,"endTime":3160.468,"body":"cholesterol-related, but personally for"},{"startTime":3160.468,"endTime":3164.893,"body":"me, I know berberine does absolutely fuck"},{"startTime":3160.468,"endTime":3164.893,"body":"all for my blood glucose levels."},{"startTime":3165.454,"endTime":3166.696,"body":"So that one goes in the evening."},{"startTime":3166.696,"endTime":3170.119,"body":"So those are my evening ones there."},{"startTime":3170.55,"endTime":3171.25,"body":"Cool."},{"startTime":3171.714,"endTime":3174.028,"body":"Do you want to finish off or jump on over"},{"startTime":3171.714,"endTime":3174.028,"body":"to me?"},{"startTime":3174.028,"endTime":3174.628,"body":"I'll finish off."},{"startTime":3174.628,"endTime":3180.189,"body":"And then intro workout, I have two packets"},{"startTime":3174.628,"endTime":3180.189,"body":"of a drink called, or a powder called"},{"startTime":3180.189,"endTime":3185.311,"body":"Pocari Sweat, which is basically just like"},{"startTime":3180.189,"endTime":3185.311,"body":"an Asian, a Gatorade that's popular here"},{"startTime":3185.311,"endTime":3186.251,"body":"in Asia."},{"startTime":3186.551,"endTime":3188.312,"body":"Each one is 13 grams of carbs."},{"startTime":3188.312,"endTime":3190.852,"body":"So I do pretty much 26 grams of carbs"},{"startTime":3188.312,"endTime":3190.852,"body":"there."},{"startTime":3190.852,"endTime":3196.414,"body":"And then I do 25 grams of the dextrose"},{"startTime":3190.852,"endTime":3196.414,"body":"monohydrate, which is just a low"},{"startTime":3196.674,"endTime":3199.735,"body":"osmolality, I believe is how you say that"},{"startTime":3196.674,"endTime":3199.735,"body":"word."},{"startTime":3200.755,"endTime":3202.68,"body":"Basically, almost identical."},{"startTime":3202.68,"endTime":3206.782,"body":"practically identical from a chemical"},{"startTime":3202.68,"endTime":3206.782,"body":"structure to glucose, rapidly digesting"},{"startTime":3206.782,"endTime":3212.385,"body":"intra-workout carbohydrates for longer"},{"startTime":3206.782,"endTime":3212.385,"body":"training durations, and about 10 grams of"},{"startTime":3212.385,"endTime":3212.985,"body":"EAAs."},{"startTime":3212.985,"endTime":3219.409,"body":"So that I do training, intra-workout, and"},{"startTime":3212.985,"endTime":3219.409,"body":"then if I'm doing the sauna, I will do one"},{"startTime":3219.409,"endTime":3227.073,"body":"packet of Element or Replenish, which is"},{"startTime":3219.409,"endTime":3227.073,"body":"an Australian company making electrolytes"},{"startTime":3227.073,"endTime":3232.595,"body":"that has a very, very similar profile to"},{"startTime":3227.073,"endTime":3232.595,"body":"Element, which is wonderful."},{"startTime":3234.102,"endTime":3234.602,"body":"Sweet."},{"startTime":3234.602,"endTime":3238.985,"body":"Well, yeah, I guess as we kind of get into"},{"startTime":3234.602,"endTime":3238.985,"body":"to mine, finishing up here, I also do"},{"startTime":3238.985,"endTime":3239.906,"body":"element."},{"startTime":3240.186,"endTime":3243.669,"body":"I primarily use it like I noted in intro"},{"startTime":3240.186,"endTime":3243.669,"body":"workout."},{"startTime":3243.669,"endTime":3244.31,"body":"I put one in."},{"startTime":3244.31,"endTime":3247.872,"body":"So that's one a day if I'm just, you know,"},{"startTime":3244.31,"endTime":3247.872,"body":"doing a lifting session."},{"startTime":3248.513,"endTime":3253.777,"body":"When I take long bike rides, I'll usually"},{"startTime":3248.513,"endTime":3253.777,"body":"add one for that as well, especially in"},{"startTime":3253.777,"endTime":3255.398,"body":"the summer when I'm sweating."},{"startTime":3255.419,"endTime":3262.384,"body":"And then I have a steam shower in my house"},{"startTime":3255.419,"endTime":3262.384,"body":"and I will tend to use that two or three"},{"startTime":3262.384,"endTime":3264.065,"body":"times a week in the winter."},{"startTime":3264.31,"endTime":3266.71,"body":"I can't get myself to get in there in the"},{"startTime":3264.31,"endTime":3266.71,"body":"summer."},{"startTime":3266.71,"endTime":3269.571,"body":"But when I do it in the winter, I sweat so"},{"startTime":3266.71,"endTime":3269.571,"body":"much."},{"startTime":3269.571,"endTime":3274.253,"body":"I've actually tested this and I've lost up"},{"startTime":3269.571,"endTime":3274.253,"body":"to three pounds in one steam shower"},{"startTime":3274.253,"endTime":3274.753,"body":"session."},{"startTime":3274.753,"endTime":3278.574,"body":"So I always make sure that I have some"},{"startTime":3274.753,"endTime":3278.574,"body":"element after that because if I forget, I"},{"startTime":3278.574,"endTime":3281.375,"body":"end up really feeling awful about an hour"},{"startTime":3278.574,"endTime":3281.375,"body":"later."},{"startTime":3282.295,"endTime":3283.755,"body":"So that's important there."},{"startTime":3283.775,"endTime":3288.837,"body":"I do tend to have one quest bar or protein"},{"startTime":3283.775,"endTime":3288.837,"body":"bar most days."},{"startTime":3288.837,"endTime":3291.274,"body":"And I'll usually do this as part of a"},{"startTime":3288.837,"endTime":3291.274,"body":"snack."},{"startTime":3291.274,"endTime":3294.715,"body":"that includes nuts, whole grain bread and"},{"startTime":3291.274,"endTime":3294.715,"body":"fruit."},{"startTime":3294.715,"endTime":3299.437,"body":"So I'm kind of combining a bunch of things"},{"startTime":3294.715,"endTime":3299.437,"body":"together that are generally healthy."},{"startTime":3299.557,"endTime":3305.719,"body":"And then the Quest Bar, you know, not"},{"startTime":3299.557,"endTime":3305.719,"body":"healthy per se, high in fiber, it's still"},{"startTime":3305.719,"endTime":3310.721,"body":"debatable whether that fiber should be"},{"startTime":3305.719,"endTime":3310.721,"body":"considered fiber or whether it's just, you"},{"startTime":3310.721,"endTime":3313.562,"body":"know, a substitute for sugar."},{"startTime":3314.823,"endTime":3319.105,"body":"I've looked into research on this and"},{"startTime":3314.823,"endTime":3319.105,"body":"apparently in about 2017, they changed out"},{"startTime":3319.105,"endTime":3320.846,"body":"the type of fiber they were using for-"},{"startTime":3320.846,"endTime":3325.688,"body":"starch, which tends to be a much more"},{"startTime":3320.846,"endTime":3325.688,"body":"usable form of fiber in our body."},{"startTime":3326.929,"endTime":3329.971,"body":"So I tell myself that Quest bar is good"},{"startTime":3326.929,"endTime":3329.971,"body":"fiber."},{"startTime":3329.971,"endTime":3332.172,"body":"I still am not fully convinced on that."},{"startTime":3333.913,"endTime":3339.036,"body":"And then just literally yesterday, I"},{"startTime":3333.913,"endTime":3339.036,"body":"started taking a stack that Huberman has"},{"startTime":3339.036,"endTime":3342.077,"body":"been talking about endlessly for his T"},{"startTime":3339.036,"endTime":3342.077,"body":"levels."},{"startTime":3342.397,"endTime":3344.839,"body":"And I don't know if it's going to work."},{"startTime":3344.839,"endTime":3350.221,"body":"I have very little faith in anything"},{"startTime":3344.839,"endTime":3350.221,"body":"that's not TRT to increase T levels."},{"startTime":3350.63,"endTime":3355.874,"body":"But Huberman's talked about it for so long"},{"startTime":3350.63,"endTime":3355.874,"body":"on so many episodes that I just said,"},{"startTime":3355.874,"endTime":3356.294,"body":"screw it."},{"startTime":3356.294,"endTime":3358.516,"body":"I'm gonna give it a shot and see what"},{"startTime":3356.294,"endTime":3358.516,"body":"happens."},{"startTime":3358.516,"endTime":3364.8,"body":"So it's a Tonkat Ali for two caps in the"},{"startTime":3358.516,"endTime":3364.8,"body":"morning and then Fadagio Agrestis, one cap"},{"startTime":3364.8,"endTime":3366.761,"body":"in the morning on an empty stomach."},{"startTime":3367.142,"endTime":3368.983,"body":"So we'll see how that goes."},{"startTime":3368.983,"endTime":3372.185,"body":"I will take it for three months and then"},{"startTime":3368.983,"endTime":3372.185,"body":"retest my blood work and just see if"},{"startTime":3372.185,"endTime":3374.167,"body":"anything changed at all there."},{"startTime":3375.108,"endTime":3378.118,"body":"And then the last one for me is to talk"},{"startTime":3375.108,"endTime":3378.118,"body":"about creatine."},{"startTime":3378.118,"endTime":3383.582,"body":"because I actually have not been taking"},{"startTime":3378.118,"endTime":3383.582,"body":"creatine for about three months now, and"},{"startTime":3383.582,"endTime":3384.863,"body":"maybe even four."},{"startTime":3385.204,"endTime":3390.829,"body":"And the reason was because every blood"},{"startTime":3385.204,"endTime":3390.829,"body":"work I did, I kept coming back with these"},{"startTime":3390.829,"endTime":3397.935,"body":"really high creatinine and low EGFR, which"},{"startTime":3390.829,"endTime":3397.935,"body":"we know, like we know this from all the"},{"startTime":3397.935,"endTime":3401.939,"body":"research that's done, that if you take"},{"startTime":3397.935,"endTime":3401.939,"body":"creatine and you're highly muscled, you"},{"startTime":3401.939,"endTime":3405.681,"body":"are going to have high creatinine and low"},{"startTime":3401.939,"endTime":3405.681,"body":"EGFR."},{"startTime":3407.29,"endTime":3411.811,"body":"I just wanted to know that because mine"},{"startTime":3407.29,"endTime":3411.811,"body":"was really high, it wasn't just sort of"},{"startTime":3411.811,"endTime":3414.892,"body":"high, like high end of the range, it was"},{"startTime":3411.811,"endTime":3414.892,"body":"like way out of the range."},{"startTime":3414.892,"endTime":3419.033,"body":"And the EGFR was at the very bottom of the"},{"startTime":3414.892,"endTime":3419.033,"body":"range, like even below the bottom of the"},{"startTime":3419.033,"endTime":3419.813,"body":"range."},{"startTime":3420.393,"endTime":3423.914,"body":"And so I just wanted to know, I wanted to"},{"startTime":3420.393,"endTime":3423.914,"body":"get off creatine, I wanted to get some"},{"startTime":3423.914,"endTime":3430.176,"body":"realistic assessments of what is happening"},{"startTime":3423.914,"endTime":3430.176,"body":"with my kidneys beyond the fact that I'm"},{"startTime":3430.176,"endTime":3433.357,"body":"on creatine masking, whatever may or may"},{"startTime":3430.176,"endTime":3433.357,"body":"not be happening."},{"startTime":3433.577,"endTime":3436.477,"body":"So I actually was off it for about"},{"startTime":3437.406,"endTime":3438.727,"body":"45 to 60 days."},{"startTime":3438.727,"endTime":3441.89,"body":"So almost two months and there was very"},{"startTime":3438.727,"endTime":3441.89,"body":"little change."},{"startTime":3441.89,"endTime":3446.074,"body":"So I'm wondering how long it took for my"},{"startTime":3441.89,"endTime":3446.074,"body":"body to actually get rid of the creatine"},{"startTime":3446.074,"endTime":3446.694,"body":"in my body."},{"startTime":3446.694,"endTime":3449.316,"body":"I'd been taking it, you know, for a decade"},{"startTime":3446.694,"endTime":3449.316,"body":"straight."},{"startTime":3449.817,"endTime":3453.88,"body":"But about 45 days after stopping, my"},{"startTime":3449.817,"endTime":3453.88,"body":"numbers were still off the charts."},{"startTime":3453.88,"endTime":3454.781,"body":"No good."},{"startTime":3455.161,"endTime":3459.005,"body":"Then I had blood work again a couple"},{"startTime":3455.161,"endTime":3459.005,"body":"months later and everything had evened out"},{"startTime":3459.005,"endTime":3459.785,"body":"and was perfect."},{"startTime":3459.785,"endTime":3462.127,"body":"So creatinine was right in the middle of"},{"startTime":3459.785,"endTime":3462.127,"body":"the range."},{"startTime":3462.127,"endTime":3464.469,"body":"EGFR was right in the middle of the range."},{"startTime":3464.894,"endTime":3470.098,"body":"And I also had began taking the C-statin C"},{"startTime":3464.894,"endTime":3470.098,"body":"measurement, which is supposed to give you"},{"startTime":3470.458,"endTime":3476.483,"body":"kidney function outside of, you know,"},{"startTime":3470.458,"endTime":3476.483,"body":"creatine, muscle mass, things like that."},{"startTime":3476.684,"endTime":3481.628,"body":"My C-statin C is, it's in range, but it's"},{"startTime":3476.684,"endTime":3481.628,"body":"high."},{"startTime":3482.128,"endTime":3487.353,"body":"So that would tell me that, yes, there is"},{"startTime":3482.128,"endTime":3487.353,"body":"maybe something slightly off with my"},{"startTime":3487.353,"endTime":3492.097,"body":"kidneys, tough to say, but the creatinine"},{"startTime":3487.353,"endTime":3492.097,"body":"and the EGFR have leveled out and are back"},{"startTime":3492.097,"endTime":3493.057,"body":"in range."},{"startTime":3493.31,"endTime":3497.231,"body":"So I've decided that I'm going to begin"},{"startTime":3493.31,"endTime":3497.231,"body":"getting back on creatine again."},{"startTime":3497.331,"endTime":3500.972,"body":"And what I tend to use for that is just"},{"startTime":3497.331,"endTime":3500.972,"body":"the Legion post workout."},{"startTime":3500.972,"endTime":3504.273,"body":"So the Legion post has five grams of"},{"startTime":3500.972,"endTime":3504.273,"body":"creatine."},{"startTime":3504.673,"endTime":3508.694,"body":"I tend to just kind of take that nominally"},{"startTime":3504.673,"endTime":3508.694,"body":"and say, Hey, five grams a day."},{"startTime":3508.854,"endTime":3514.816,"body":"To Aaron's point, I have also in the past"},{"startTime":3508.854,"endTime":3514.816,"body":"used the 0.1 gram per kilogram, which puts"},{"startTime":3514.816,"endTime":3519.737,"body":"me close to that, you know, eight or nine"},{"startTime":3514.816,"endTime":3519.737,"body":"grams a day number that Aaron was talking"},{"startTime":3519.737,"endTime":3520.337,"body":"about."},{"startTime":3520.337,"endTime":3521.99,"body":"And so when I was doing that,"},{"startTime":3521.99,"endTime":3526.372,"body":"I had a separate creatine powder that I"},{"startTime":3521.99,"endTime":3526.372,"body":"would add three or four grams into my"},{"startTime":3526.472,"endTime":3527.373,"body":"Legion Post."},{"startTime":3527.373,"endTime":3531.314,"body":"Since Legion Post has five grams, that"},{"startTime":3527.373,"endTime":3531.314,"body":"would get me to eight to nine."},{"startTime":3532.375,"endTime":3535.197,"body":"I think when I reintroduce creatine back"},{"startTime":3532.375,"endTime":3535.197,"body":"in, I'm probably just going to do it"},{"startTime":3535.197,"endTime":3537.578,"body":"slower and just use the Legion Post."},{"startTime":3537.578,"endTime":3540.94,"body":"Do five grams a day for a little while,"},{"startTime":3537.578,"endTime":3540.94,"body":"see how that works out before I consider"},{"startTime":3540.94,"endTime":3541.901,"body":"upping it again."},{"startTime":3541.901,"endTime":3546.583,"body":"But I'm sure you guys all know at this"},{"startTime":3541.901,"endTime":3546.583,"body":"point, I mean, the research on creatine is"},{"startTime":3546.903,"endTime":3550.585,"body":"insanely positive ubiquitously across the"},{"startTime":3546.903,"endTime":3550.585,"body":"board."},{"startTime":3550.906,"endTime":3556.728,"body":"It is not just for muscle mass and muscle"},{"startTime":3550.906,"endTime":3556.728,"body":"retention and metabolism."},{"startTime":3556.728,"endTime":3559.289,"body":"It's also for cognitive function."},{"startTime":3559.689,"endTime":3562.971,"body":"I mean, there are literally so many"},{"startTime":3559.689,"endTime":3562.971,"body":"benefits to creatine."},{"startTime":3562.971,"endTime":3569.473,"body":"They're showing now that it helps stave"},{"startTime":3562.971,"endTime":3569.473,"body":"off Alzheimer's and dementia in older"},{"startTime":3569.473,"endTime":3570.394,"body":"adults."},{"startTime":3570.394,"endTime":3572.534,"body":"And I mean, it's just insanely beneficial."},{"startTime":3572.534,"endTime":3576.716,"body":"So I do think it's something that"},{"startTime":3572.534,"endTime":3576.716,"body":"regardless of whether you care about"},{"startTime":3576.716,"endTime":3580.297,"body":"putting muscle mass on or not, like you"},{"startTime":3576.716,"endTime":3580.297,"body":"probably should be taking creatine."},{"startTime":3580.924,"endTime":3582.485,"body":"Yeah, that's a really good ad."},{"startTime":3582.485,"endTime":3584.527,"body":"It's very, very safe."},{"startTime":3584.527,"endTime":3587.909,"body":"I mean, I guess I actually just, I had a"},{"startTime":3584.527,"endTime":3587.909,"body":"client who was like super concerned about"},{"startTime":3587.909,"endTime":3588.69,"body":"this."},{"startTime":3589.731,"endTime":3597.737,"body":"In certain people who are sensitive to"},{"startTime":3589.731,"endTime":3597.737,"body":"DHT, which is like a downstream metabolite"},{"startTime":3597.737,"endTime":3601.701,"body":"of testosterone, dihydrotestosterone, I"},{"startTime":3597.737,"endTime":3601.701,"body":"believe it actually is, if you're like"},{"startTime":3601.701,"endTime":3607.365,"body":"super sensitive to that and you are pretty"},{"startTime":3601.701,"endTime":3607.365,"body":"much gonna go bald or have really hardcore"},{"startTime":3607.365,"endTime":3610.227,"body":"receding hairlines, creatine may."},{"startTime":3610.292,"endTime":3614.456,"body":"right may exacerbate the rate at which"},{"startTime":3610.292,"endTime":3614.456,"body":"that happens."},{"startTime":3614.456,"endTime":3618.72,"body":"Now, if you're curious and you're like"},{"startTime":3614.456,"endTime":3618.72,"body":"scared about it, this is exactly what I"},{"startTime":3618.72,"endTime":3621.102,"body":"said with my client, go get your DHT"},{"startTime":3618.72,"endTime":3621.102,"body":"tested."},{"startTime":3621.102,"endTime":3625.245,"body":"It's like 40 bucks, you know, third party"},{"startTime":3621.102,"endTime":3625.245,"body":"to go get your DHT levels tested."},{"startTime":3625.446,"endTime":3630.031,"body":"And you can do that, have a baseline with"},{"startTime":3625.446,"endTime":3630.031,"body":"no creatine, go on creatine for like 10,"},{"startTime":3630.031,"endTime":3631.672,"body":"12 weeks, get it tested again."},{"startTime":3631.672,"endTime":3634.154,"body":"Is there a significant divergence there?"},{"startTime":3634.435,"endTime":3635.38,"body":"There you have it."},{"startTime":3635.38,"endTime":3635.58,"body":"Right."},{"startTime":3635.58,"endTime":3640.723,"body":"So with many of these things and stuff"},{"startTime":3635.58,"endTime":3640.723,"body":"that gets delineated down from podcasts"},{"startTime":3640.723,"endTime":3641.564,"body":"like this, right."},{"startTime":3641.564,"endTime":3642.724,"body":"Go get things tested."},{"startTime":3642.724,"endTime":3642.884,"body":"Right."},{"startTime":3642.884,"endTime":3647.247,"body":"Like Brian said, with the, with the B12,"},{"startTime":3642.884,"endTime":3647.247,"body":"with the Omega index here, with the, with"},{"startTime":3647.247,"endTime":3650.189,"body":"the DHT, like just go get things tested,"},{"startTime":3647.247,"endTime":3650.189,"body":"you know."},{"startTime":3650.75,"endTime":3654.472,"body":"And I guess I'll wrap up with some places"},{"startTime":3650.75,"endTime":3654.472,"body":"you can get that done."},{"startTime":3654.472,"endTime":3660.135,"body":"One is called, uh, I'll have to, I believe"},{"startTime":3654.472,"endTime":3660.135,"body":"it's Ulta lab tests, you LTA."},{"startTime":3660.224,"endTime":3665.405,"body":"They, this is all in the United States, by"},{"startTime":3660.224,"endTime":3665.405,"body":"the way, use Quest Diagnostics for their"},{"startTime":3665.405,"endTime":3666.805,"body":"lab testing."},{"startTime":3666.885,"endTime":3672.167,"body":"Another one to use is Life Extension,"},{"startTime":3666.885,"endTime":3672.167,"body":"right?"},{"startTime":3672.167,"endTime":3675.628,"body":"Life Extension uses LabCorp for their"},{"startTime":3672.167,"endTime":3675.628,"body":"blood testing."},{"startTime":3675.628,"endTime":3677.668,"body":"You don't have to have a doctor or"},{"startTime":3675.628,"endTime":3677.668,"body":"anything like that."},{"startTime":3677.668,"endTime":3679.629,"body":"You can pay for whatever you want."},{"startTime":3679.629,"endTime":3683.37,"body":"Third party, they email the PDF results"},{"startTime":3679.629,"endTime":3683.37,"body":"directly to you."},{"startTime":3683.37,"endTime":3686.051,"body":"If you want to look at things, just go get"},{"startTime":3683.37,"endTime":3686.051,"body":"them tested."},{"startTime":3686.051,"endTime":3689.511,"body":"Many of them are insanely"},{"startTime":3689.641,"endTime":3690.892,"body":"inexpensive."},{"startTime":3692.498,"endTime":3694.259,"body":"Yep, I'm a huge promoter of that as well."},{"startTime":3694.259,"endTime":3698.261,"body":"I tend to do my blood work every three to"},{"startTime":3694.259,"endTime":3698.261,"body":"six months, which I think six is probably"},{"startTime":3698.261,"endTime":3702.624,"body":"fine for most people, but when I make"},{"startTime":3698.261,"endTime":3702.624,"body":"slight changes in the amount of vitamins"},{"startTime":3702.624,"endTime":3706.866,"body":"that I'm dosing myself, especially those"},{"startTime":3702.624,"endTime":3706.866,"body":"fat soluble ones, I wanna make sure that"},{"startTime":3706.866,"endTime":3709.308,"body":"they're not jumping out of range too"},{"startTime":3706.866,"endTime":3709.308,"body":"quickly and stuff like that."},{"startTime":3709.308,"endTime":3710.849,"body":"And I do a lot of experimentation."},{"startTime":3710.849,"endTime":3715.411,"body":"So for me, every three months feels, I"},{"startTime":3710.849,"endTime":3715.411,"body":"enjoy the process and like he said,"},{"startTime":3715.411,"endTime":3716.632,"body":"they're not super expensive."},{"startTime":3716.632,"endTime":3719.353,"body":"So insight is always good."},{"startTime":3719.52,"endTime":3725.385,"body":"Yep, yeah, I would say most people I would"},{"startTime":3719.52,"endTime":3725.385,"body":"say, if this is like an ever so slight,"},{"startTime":3725.385,"endTime":3729.588,"body":"like, hey, I just wanna be healthy, I'm"},{"startTime":3725.385,"endTime":3729.588,"body":"not overly into it, I would say yearly."},{"startTime":3730.089,"endTime":3734.393,"body":"Six months, you know, if you're kind of"},{"startTime":3730.089,"endTime":3734.393,"body":"into it, and then if it's like, if you're"},{"startTime":3734.393,"endTime":3737.656,"body":"a coach or something like this and you're"},{"startTime":3734.393,"endTime":3737.656,"body":"looking to learn, like, by all means, go"},{"startTime":3737.656,"endTime":3738.957,"body":"get your labs tested."},{"startTime":3738.957,"endTime":3742.26,"body":"Especially if you're getting into"},{"startTime":3738.957,"endTime":3742.26,"body":"hormones, things get a little bit more"},{"startTime":3742.26,"endTime":3745.623,"body":"expensive, but if you just want like"},{"startTime":3742.26,"endTime":3745.623,"body":"lipids and like an ApoB and that sort of"},{"startTime":3745.623,"endTime":3746.403,"body":"thing, like."},{"startTime":3746.576,"endTime":3748.177,"body":"It's like 50 bucks."},{"startTime":3748.177,"endTime":3750.659,"body":"It can be really, really inexpensive."},{"startTime":3751.12,"endTime":3754.864,"body":"And then like me, I will be moving into"},{"startTime":3751.12,"endTime":3754.864,"body":"like the every eight weeks sort of thing,"},{"startTime":3754.864,"endTime":3759.408,"body":"especially as I'm learning how I respond"},{"startTime":3754.864,"endTime":3759.408,"body":"to things."},{"startTime":3759.408,"endTime":3765.394,"body":"And it's hugely individual and health is"},{"startTime":3759.408,"endTime":3765.394,"body":"pretty much my top priority."},{"startTime":3765.394,"endTime":3766.675,"body":"Like if I spend..."},{"startTime":3767.308,"endTime":3769.868,"body":"$2,000 on lab work this year, like so be"},{"startTime":3767.308,"endTime":3769.868,"body":"it."},{"startTime":3769.968,"endTime":3774.05,"body":"I'm happy to spend that money there sort"},{"startTime":3769.968,"endTime":3774.05,"body":"of thing."},{"startTime":3774.05,"endTime":3778.431,"body":"So the deeper you go or the more things"},{"startTime":3774.05,"endTime":3778.431,"body":"you're experimenting with, I would say the"},{"startTime":3778.431,"endTime":3784.553,"body":"more you need to spend money on lab work"},{"startTime":3778.431,"endTime":3784.553,"body":"if you want to be safe."},{"startTime":3784.553,"endTime":3785.193,"body":"Cool."},{"startTime":3785.193,"endTime":3788.074,"body":"So as always, guys, hopefully this was"},{"startTime":3785.193,"endTime":3788.074,"body":"informative."},{"startTime":3788.134,"endTime":3791.795,"body":"Brian and I divulging a little bit more"},{"startTime":3788.134,"endTime":3791.795,"body":"into what our current supplement stacks"},{"startTime":3791.795,"endTime":3792.055,"body":"are."},{"startTime":3792.055,"endTime":3794.535,"body":"These are subject to change, of course."},{"startTime":3794.848,"endTime":3799.509,"body":"I think very little in here would be like"},{"startTime":3794.848,"endTime":3799.509,"body":"a across the board recommendation for"},{"startTime":3799.509,"endTime":3800.189,"body":"anyone."},{"startTime":3800.189,"endTime":3804.15,"body":"If I were to make a blanketed statement,"},{"startTime":3800.189,"endTime":3804.15,"body":"which I really don't like, maybe a vitamin"},{"startTime":3804.15,"endTime":3808.411,"body":"D, especially if you live in like the"},{"startTime":3804.15,"endTime":3808.411,"body":"Northeast or Northwest and it's winter"},{"startTime":3808.411,"endTime":3812.292,"body":"time, that is a pretty, pretty safe one"},{"startTime":3808.411,"endTime":3812.292,"body":"there."},{"startTime":3813.233,"endTime":3817.194,"body":"A multi, a methylated multi, if you handle"},{"startTime":3813.233,"endTime":3817.194,"body":"methylated things well, how do you know if"},{"startTime":3817.194,"endTime":3820.215,"body":"you handle methylated things well, go with"},{"startTime":3817.194,"endTime":3820.215,"body":"a methylated version."},{"startTime":3820.215,"endTime":3823.875,"body":"If things do not go well, maybe you don't"},{"startTime":3820.215,"endTime":3823.875,"body":"handle methylated things well."},{"startTime":3824.096,"endTime":3829.8,"body":"Vitamin C, potentially, maybe, but if"},{"startTime":3824.096,"endTime":3829.8,"body":"you're eating a lot of fruit, that one,"},{"startTime":3829.8,"endTime":3830.981,"body":"probably not."},{"startTime":3831.482,"endTime":3835.225,"body":"Whey protein, creatine, pretty"},{"startTime":3831.482,"endTime":3835.225,"body":"straightforward if you're lifting and"},{"startTime":3835.225,"endTime":3836.966,"body":"training, those make sense."},{"startTime":3837.406,"endTime":3843.912,"body":"And the omega-3, if you're someone who"},{"startTime":3837.406,"endTime":3843.912,"body":"loves tuna or salmon and you're gonna eat"},{"startTime":3843.912,"endTime":3848.656,"body":"that two times per week, it might be"},{"startTime":3843.912,"endTime":3848.656,"body":"superfluous and a little bit redundant at"},{"startTime":3848.656,"endTime":3852.218,"body":"that point, but I feel like that's"},{"startTime":3848.656,"endTime":3852.218,"body":"probably not the case for a lot of people"},{"startTime":3852.218,"endTime":3853.879,"body":"and that one I feel like can be a."},{"startTime":3854.517,"endTime":3859.283,"body":"a pretty potentially high across the board"},{"startTime":3854.517,"endTime":3859.283,"body":"for everyone as well."},{"startTime":3859.79,"endTime":3864.133,"body":"Yeah, I mean, there's just get your Omega"},{"startTime":3859.79,"endTime":3864.133,"body":"3 index tested because I think getting"},{"startTime":3864.133,"endTime":3868.096,"body":"that number up to 10, I mean, the research"},{"startTime":3864.133,"endTime":3868.096,"body":"is so confident at this point that it"},{"startTime":3868.096,"endTime":3869.197,"body":"makes a huge difference."},{"startTime":3869.197,"endTime":3873.14,"body":"And I'm really striving to get from 9.2 to"},{"startTime":3869.197,"endTime":3873.14,"body":"10, just even that small little bit."},{"startTime":3873.14,"endTime":3875.241,"body":"So yeah, all good stuff."},{"startTime":3875.479,"endTime":3875.94,"body":"Cool."},{"startTime":3875.94,"endTime":3877.523,"body":"As always guys, thank you for listening."},{"startTime":3877.523,"endTime":3879.807,"body":"Brian and I will talk to you next week."},{"startTime":3881.994,"endTime":3882.774,"body":"Sweet."}]}