{"version":"1.0.0","segments":[{"startTime":28.899,"endTime":30.169,"body":"What's up guys, happy Tuesday."},{"startTime":30.169,"endTime":31.849,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":31.849,"endTime":38.819,"body":"Today is episode 156, our May Instagram Q"},{"startTime":31.849,"endTime":38.819,"body":"\u0026A for May 2024."},{"startTime":38.819,"endTime":45.479,"body":"It's kind of funny now that we've run the"},{"startTime":38.819,"endTime":45.479,"body":"year three of the podcast, or this might"},{"startTime":45.479,"endTime":47.199,"body":"be potentially year four, whatever."},{"startTime":47.199,"endTime":50.039,"body":"It's year three or four, we've done a"},{"startTime":47.199,"endTime":50.039,"body":"number of them for May, so we have to"},{"startTime":50.039,"endTime":52.419,"body":"start appropriately labeling them."},{"startTime":52.419,"endTime":56.399,"body":"We have a bunch of good questions this"},{"startTime":52.419,"endTime":56.399,"body":"week, or this month, that I'm excited to"},{"startTime":56.399,"endTime":56.939,"body":"dive into."},{"startTime":56.939,"endTime":59.799,"body":"But as always, Brian, can you kick us off"},{"startTime":56.939,"endTime":59.799,"body":"with some updates?"},{"startTime":59.799,"endTime":64.899,"body":"I'm so excited to hear about how your"},{"startTime":59.799,"endTime":64.899,"body":"Misogi went, so please share."},{"startTime":65.174,"endTime":67.51400000000001,"body":"Yeah, well, we'll start with the Masogi."},{"startTime":67.51400000000001,"endTime":70.774,"body":"So that's what I did on Sunday."},{"startTime":71.01400000000001,"endTime":74.53399999999999,"body":"I'm sure most of you guys have been"},{"startTime":71.01400000000001,"endTime":74.53399999999999,"body":"following along on the prior episodes, but"},{"startTime":74.53399999999999,"endTime":79.25399999999999,"body":"basically a Masogi is a challenge that you"},{"startTime":74.53399999999999,"endTime":79.25399999999999,"body":"do once a year."},{"startTime":79.25399999999999,"endTime":80.394,"body":"It can be anything."},{"startTime":80.394,"endTime":84.554,"body":"It doesn't have to be a hike like I did,"},{"startTime":80.394,"endTime":84.554,"body":"but any sort of challenge that you feel"},{"startTime":84.554,"endTime":89.094,"body":"like is so difficult that it could shift"},{"startTime":84.554,"endTime":89.094,"body":"your perspective on what is difficult in"},{"startTime":89.094,"endTime":92.354,"body":"life for the other 364 days."},{"startTime":93.206,"endTime":98.226,"body":"Some misogis are said to be challenges"},{"startTime":93.206,"endTime":98.226,"body":"that have a 50 % chance of success, a 50 %"},{"startTime":98.226,"endTime":99.494,"body":"chance of failure."},{"startTime":101.11,"endTime":104.57,"body":"I have, this one was definitely not that."},{"startTime":104.57,"endTime":110.99,"body":"So we had five guys, myself included,"},{"startTime":104.57,"endTime":110.99,"body":"begin this hike at 7 a and the hike is"},{"startTime":110.99,"endTime":112.59,"body":"called a skyline traverse."},{"startTime":112.59,"endTime":118.45,"body":"And it takes you from the bottom of"},{"startTime":112.59,"endTime":118.45,"body":"Boulder at a place called Doughty Draw,"},{"startTime":118.45,"endTime":122.15,"body":"which is actually a really cool kind of"},{"startTime":118.45,"endTime":122.15,"body":"off -road biking area as well."},{"startTime":122.15,"endTime":124.544,"body":"And you begin up a mountain."},{"startTime":124.822,"endTime":128.272,"body":"And it's the, it takes you to the highest"},{"startTime":124.822,"endTime":128.272,"body":"peak in all of Boulder."},{"startTime":128.272,"endTime":134.102,"body":"So you go from about 5 ,200 feet of vert"},{"startTime":128.272,"endTime":134.102,"body":"at the bottom to 8 ,500 feet at the top."},{"startTime":134.102,"endTime":138.902,"body":"So 3 ,300 feet gain in the first climb."},{"startTime":138.902,"endTime":144.522,"body":"And that is about half of the entire vert"},{"startTime":138.902,"endTime":144.522,"body":"that you gain on the whole hike."},{"startTime":144.522,"endTime":146.692,"body":"But basically it takes you across five"},{"startTime":144.522,"endTime":146.692,"body":"peaks."},{"startTime":146.692,"endTime":150.482,"body":"So you climb up to the highest point and"},{"startTime":146.692,"endTime":150.482,"body":"then you kind of like traverse your way"},{"startTime":150.482,"endTime":154.87,"body":"down and up in like this meandering"},{"startTime":150.482,"endTime":154.87,"body":"undulating fashion."},{"startTime":154.87,"endTime":160.09,"body":"until you get to essentially the very"},{"startTime":154.87,"endTime":160.09,"body":"bottom of the fifth peak."},{"startTime":160.21,"endTime":162.85,"body":"And by that point, you're back down at 5"},{"startTime":160.21,"endTime":162.85,"body":",200 feet."},{"startTime":162.85,"endTime":166.87,"body":"And then you have to go up Sinitas"},{"startTime":162.85,"endTime":166.87,"body":"Mountain, which is a very well -known"},{"startTime":166.87,"endTime":171.74,"body":"mountain in Boulder that's kind of like"},{"startTime":166.87,"endTime":171.74,"body":"the most touristy hike, I would say."},{"startTime":171.74,"endTime":173.69,"body":"And it's super steep."},{"startTime":173.69,"endTime":177.93,"body":"So I'll just take you through real quick,"},{"startTime":173.69,"endTime":177.93,"body":"try not to waste too much time."},{"startTime":177.93,"endTime":182.13,"body":"But the first hike up to the very first"},{"startTime":177.93,"endTime":182.13,"body":"peak is called South Boulder Peak."},{"startTime":182.13,"endTime":183.222,"body":"It took us..."},{"startTime":183.222,"endTime":188.842,"body":"just under two hours, maybe an hour 56 to"},{"startTime":183.222,"endTime":188.842,"body":"go from base to the first peak."},{"startTime":189.362,"endTime":191.752,"body":"That was really cool."},{"startTime":191.752,"endTime":194.102,"body":"The first view from there was insane."},{"startTime":194.102,"endTime":200.302,"body":"And then after that, you go down slightly"},{"startTime":194.102,"endTime":200.302,"body":"just to go back up again."},{"startTime":200.302,"endTime":202.132,"body":"So you definitely don't go all the way"},{"startTime":200.302,"endTime":202.132,"body":"down."},{"startTime":202.132,"endTime":204.402,"body":"It's called like a causeway or a saddle."},{"startTime":204.402,"endTime":207.762,"body":"It's like, I think a saddle is the term,"},{"startTime":204.402,"endTime":207.762,"body":"but you go down a bit, maybe a thousand"},{"startTime":207.762,"endTime":210.032,"body":"feet, and then you go up another thousand"},{"startTime":207.762,"endTime":210.032,"body":"feet."},{"startTime":210.032,"endTime":212.182,"body":"And that takes you to bear peak."},{"startTime":212.182,"endTime":216.402,"body":"which is another famous kind of top of"},{"startTime":212.182,"endTime":216.402,"body":"peak hike in Boulder, where these"},{"startTime":216.402,"endTime":219.502,"body":"mountains converge into a really steep"},{"startTime":216.402,"endTime":219.502,"body":"tip."},{"startTime":219.502,"endTime":225.942,"body":"And so once you get to the top, you're"},{"startTime":219.502,"endTime":225.942,"body":"still 20 feet or 30 feet from the top top."},{"startTime":225.942,"endTime":232.962,"body":"And you have these rocks without great"},{"startTime":225.942,"endTime":232.962,"body":"foot grip that kind of form this super"},{"startTime":232.962,"endTime":235.302,"body":"tall peak cone thing at the top."},{"startTime":235.302,"endTime":239.182,"body":"And you need to get to the top basically"},{"startTime":235.302,"endTime":239.182,"body":"so that you get this incredible panoramic"},{"startTime":239.182,"endTime":239.83,"body":"view."},{"startTime":239.83,"endTime":241.6,"body":"of everything on all sides."},{"startTime":241.6,"endTime":245.49,"body":"You can see like the Continental Divide,"},{"startTime":241.6,"endTime":245.49,"body":"Snowcap Mountains in the distance."},{"startTime":245.49,"endTime":249.47,"body":"And you can see ski slopes from up there"},{"startTime":245.49,"endTime":249.47,"body":"that are like, you know, an hour and a"},{"startTime":249.47,"endTime":253.33,"body":"half drive away, but you can see them from"},{"startTime":249.47,"endTime":253.33,"body":"the top of this mountain in Boulder."},{"startTime":254.75,"endTime":257.37,"body":"And so we scrambled up to the top there."},{"startTime":257.37,"endTime":258.96000000000004,"body":"It was slightly treacherous."},{"startTime":258.96000000000004,"endTime":262.28999999999996,"body":"I mean, not gonna say that if you slip,"},{"startTime":258.96000000000004,"endTime":262.28999999999996,"body":"you would die, but there are ways in which"},{"startTime":262.28999999999996,"endTime":265.01,"body":"you could slip and you would die."},{"startTime":265.51,"endTime":267.48,"body":"And so we got up there, took another"},{"startTime":265.51,"endTime":267.48,"body":"panoramic."},{"startTime":267.48,"endTime":268.95,"body":"At that point, we were..."},{"startTime":268.95,"endTime":271.39,"body":"I don't know, two and a half or three"},{"startTime":268.95,"endTime":271.39,"body":"hours in."},{"startTime":271.75,"endTime":277.11,"body":"And, and we had done 4 ,000 feet of vert"},{"startTime":271.75,"endTime":277.11,"body":"or something crazy like that."},{"startTime":277.11,"endTime":282.09,"body":"And then from there, we take quite a long"},{"startTime":277.11,"endTime":282.09,"body":"hike to descend for a while."},{"startTime":282.09,"endTime":286.0,"body":"And then we're back up again to another"},{"startTime":282.09,"endTime":286.0,"body":"mountain called green mountain."},{"startTime":286.0,"endTime":290.03,"body":"And then from the top of green mountain,"},{"startTime":286.0,"endTime":290.03,"body":"you straight descend all the way to the"},{"startTime":290.03,"endTime":290.41,"body":"bottom."},{"startTime":290.41,"endTime":296.308,"body":"So I want to say like from green mountain"},{"startTime":290.41,"endTime":296.308,"body":"to the bottom to do the final hike was."},{"startTime":297.302,"endTime":299.402,"body":"two and a half hours of descending."},{"startTime":299.442,"endTime":305.522,"body":"And that is around the point where it"},{"startTime":299.442,"endTime":305.522,"body":"started to feel like a misogi to me."},{"startTime":305.522,"endTime":314.742,"body":"The first four to five hours were fine,"},{"startTime":305.522,"endTime":314.742,"body":"but descending was really gnarly."},{"startTime":314.762,"endTime":316.322,"body":"Two of my buddies had poles."},{"startTime":316.322,"endTime":320.322,"body":"And so I kind of wish in retrospect that I"},{"startTime":316.322,"endTime":320.322,"body":"had gotten poles, partially for the"},{"startTime":320.322,"endTime":324.342,"body":"ascents to allow me to use a little bit of"},{"startTime":320.322,"endTime":324.342,"body":"upper body, but also partially."},{"startTime":324.342,"endTime":326.832,"body":"for the descents to take some of the"},{"startTime":324.342,"endTime":326.832,"body":"strain off the knees."},{"startTime":326.832,"endTime":331.142,"body":"Apparently it takes 18 % of the strain off"},{"startTime":326.832,"endTime":331.142,"body":"the knees if you use poles when you're"},{"startTime":331.142,"endTime":332.082,"body":"descending."},{"startTime":332.382,"endTime":335.242,"body":"So my legs started to feel really beat."},{"startTime":335.242,"endTime":339.542,"body":"I mean, I'd been walking at a brisk pace"},{"startTime":335.242,"endTime":339.542,"body":"for five straight hours at this point and"},{"startTime":339.542,"endTime":342.822,"body":"we're still in the middle of descending"},{"startTime":339.542,"endTime":342.822,"body":"all the way down."},{"startTime":342.822,"endTime":347.542,"body":"In the descent, we passed Flagstaff, which"},{"startTime":342.822,"endTime":347.542,"body":"was our fourth point, but we didn't really"},{"startTime":347.542,"endTime":348.282,"body":"climb to get there."},{"startTime":348.282,"endTime":350.362,"body":"It was like just part of our descent."},{"startTime":350.642,"endTime":352.31,"body":"And then we got to the bottom."},{"startTime":352.31,"endTime":353.46,"body":"and we're all crushed."},{"startTime":353.46,"endTime":356.14,"body":"It's like six and a half hours in or"},{"startTime":353.46,"endTime":356.14,"body":"something like that."},{"startTime":356.14,"endTime":361.25,"body":"And we had purposefully set up a car at"},{"startTime":356.14,"endTime":361.25,"body":"the base of Sinitas, which is the final"},{"startTime":361.25,"endTime":361.87,"body":"hike."},{"startTime":361.87,"endTime":366.03,"body":"And we had replacement water because I had"},{"startTime":361.87,"endTime":366.03,"body":"gone through five liters of water already"},{"startTime":366.03,"endTime":367.91,"body":"in the first six and a half hours."},{"startTime":367.91,"endTime":372.73,"body":"And so we had replacement water, we had"},{"startTime":367.91,"endTime":372.73,"body":"some snacks and we just kind of sat around"},{"startTime":372.73,"endTime":376.89,"body":"for I'd say no more than 10 minutes"},{"startTime":372.73,"endTime":376.89,"body":"because you know, you sit too long and you"},{"startTime":376.89,"endTime":379.65,"body":"don't want to get going again, but your"},{"startTime":376.89,"endTime":379.65,"body":"legs are smashed."},{"startTime":379.65,"endTime":380.758,"body":"You've been on them for"},{"startTime":380.758,"endTime":383.818,"body":"six and a half straight hours, you really"},{"startTime":380.758,"endTime":383.818,"body":"want to relax them."},{"startTime":383.818,"endTime":387.938,"body":"So we sat down, we drank a bunch of"},{"startTime":383.818,"endTime":387.938,"body":"Gatorade and just kind of chatted for 10"},{"startTime":387.938,"endTime":389.738,"body":"minutes and then boom, hit it."},{"startTime":389.738,"endTime":392.768,"body":"And the final hike was really hard."},{"startTime":392.768,"endTime":394.958,"body":"I mean, it's the steepest one of the five."},{"startTime":394.958,"endTime":397.638,"body":"It's also the shortest, but it's the"},{"startTime":394.958,"endTime":397.638,"body":"steepest."},{"startTime":397.638,"endTime":404.958,"body":"And what this one is one mile of total"},{"startTime":397.638,"endTime":404.958,"body":"distance covered, but you gain over 1000"},{"startTime":404.958,"endTime":405.838,"body":"feet of vert."},{"startTime":405.838,"endTime":409.718,"body":"So that means that the average grade is"},{"startTime":405.838,"endTime":409.718,"body":"over 20%."},{"startTime":409.91,"endTime":412.41,"body":"So you're essentially like, we call it"},{"startTime":409.91,"endTime":412.41,"body":"stair stepping."},{"startTime":412.41,"endTime":417.28,"body":"You're literally like, like on a stair"},{"startTime":412.41,"endTime":417.28,"body":"stepper the entire way for an entire mile."},{"startTime":417.28,"endTime":423.65,"body":"And so I think that took us 45 ish minutes"},{"startTime":417.28,"endTime":423.65,"body":"to get to the top and we summited at seven"},{"startTime":423.65,"endTime":426.029,"body":"hours and 26 minutes from the start."},{"startTime":426.029,"endTime":428.97,"body":"And then we had to descend down Sinitus."},{"startTime":428.97,"endTime":433.05,"body":"And I actually think descending down"},{"startTime":428.97,"endTime":433.05,"body":"Sinitus may have been even worse than just"},{"startTime":433.05,"endTime":436.51,"body":"that other descent that I was talking"},{"startTime":433.05,"endTime":436.51,"body":"about because our legs were so crushed"},{"startTime":436.51,"endTime":439.744,"body":"from the insane ascent that there was"},{"startTime":436.51,"endTime":439.744,"body":"this."},{"startTime":440.694,"endTime":446.974,"body":"wild contrast between the concentric of"},{"startTime":440.694,"endTime":446.974,"body":"climbing a mountain to the eccentric of"},{"startTime":446.974,"endTime":449.854,"body":"descending that same steep mountain."},{"startTime":450.494,"endTime":453.344,"body":"And I felt like at any moment my legs"},{"startTime":450.494,"endTime":453.344,"body":"could give out."},{"startTime":453.344,"endTime":457.854,"body":"Like if I started going and you get that"},{"startTime":453.344,"endTime":457.854,"body":"like slippery, sandy, rocky stuff under"},{"startTime":457.854,"endTime":459.734,"body":"you, like I'd just say, fuck it."},{"startTime":459.734,"endTime":461.774,"body":"And just like I'm face planning, you know?"},{"startTime":461.874,"endTime":463.934,"body":"But somehow we all survived."},{"startTime":463.934,"endTime":469.054,"body":"We got back to the car at just under eight"},{"startTime":463.934,"endTime":469.054,"body":"and a half hours total."},{"startTime":469.054,"endTime":470.862,"body":"And..."},{"startTime":471.19,"endTime":473.91,"body":"went out to eat a whole bunch of food."},{"startTime":474.21,"endTime":477.63,"body":"So I have some stats from the hike that I"},{"startTime":474.21,"endTime":477.63,"body":"want to pass on to you guys real quick,"},{"startTime":477.63,"endTime":480.886,"body":"but first I'll let Aaron kind of jump in"},{"startTime":477.63,"endTime":480.886,"body":"with anything."},{"startTime":486.087,"endTime":489.827,"body":"my God, I did have a question and I"},{"startTime":486.087,"endTime":489.827,"body":"remember thinking, okay, I gotta remember,"},{"startTime":489.827,"endTime":491.767,"body":"because I'm gonna ask Brian about it."},{"startTime":492.787,"endTime":494.827,"body":"And there it goes."},{"startTime":494.827,"endTime":499.607,"body":"Did anyone's, with the descent, did you"},{"startTime":494.827,"endTime":499.607,"body":"run into any issues where your legs, like"},{"startTime":499.607,"endTime":503.126,"body":"your VMOs, started cramping on you a"},{"startTime":499.607,"endTime":503.126,"body":"little bit on the descent?"},{"startTime":503.126,"endTime":506.786,"body":"So one of the guys had really bad VMO"},{"startTime":503.126,"endTime":506.786,"body":"cramps."},{"startTime":507.586,"endTime":514.546,"body":"I did not, my cramps were in my anterior"},{"startTime":507.586,"endTime":514.546,"body":"tib and in the arch of my foot, which were"},{"startTime":514.546,"endTime":517.246,"body":"also not great places to cramp."},{"startTime":517.5260000000001,"endTime":521.406,"body":"But also one other thing I should mention"},{"startTime":517.5260000000001,"endTime":521.406,"body":"about the hike is that I was torn between"},{"startTime":521.406,"endTime":523.716,"body":"what shoes to use because I had two"},{"startTime":521.406,"endTime":523.716,"body":"extremes."},{"startTime":523.716,"endTime":529.836,"body":"I had hiking boots and I have my normal"},{"startTime":523.716,"endTime":529.836,"body":"zero minimalist, like no heel or heel,"},{"startTime":529.836,"endTime":533.142,"body":"yeah, no heel drop shoes or whatever they"},{"startTime":529.836,"endTime":533.142,"body":"are, the minimalist shoes."},{"startTime":533.7180000000001,"endTime":538.558,"body":"And so my plan initially was to take the,"},{"startTime":533.7180000000001,"endTime":538.558,"body":"wear the hiking boots, but take the"},{"startTime":538.558,"endTime":543.208,"body":"minimalist shoes, shoes, just in case, as"},{"startTime":538.558,"endTime":543.208,"body":"I was packing up my bag the night before,"},{"startTime":543.208,"endTime":546.998,"body":"I realized I wasn't going to be able to"},{"startTime":543.208,"endTime":546.998,"body":"fit a pair of shoes in my backpack with"},{"startTime":546.998,"endTime":549.677,"body":"all my water and all my snacks and"},{"startTime":546.998,"endTime":549.677,"body":"everything like that."},{"startTime":549.677,"endTime":554.318,"body":"And so I just decided to make the decision"},{"startTime":549.677,"endTime":554.318,"body":"to just wear the zero minimalist shoes."},{"startTime":554.318,"endTime":561.338,"body":"And so it was the better decision, I"},{"startTime":554.318,"endTime":561.338,"body":"think, but the problem with those shoes is"},{"startTime":561.338,"endTime":562.806,"body":"that you feel."},{"startTime":562.806,"endTime":567.726,"body":"every single rock and pebble that you step"},{"startTime":562.806,"endTime":567.726,"body":"on and my foot was constantly getting"},{"startTime":567.726,"endTime":571.426,"body":"jabbed with things when I would have a"},{"startTime":567.726,"endTime":571.426,"body":"drop down from like a foot or a foot and a"},{"startTime":571.426,"endTime":574.686,"body":"half rock to another rock, you know, I'd"},{"startTime":571.426,"endTime":574.686,"body":"feel all of that."},{"startTime":574.686,"endTime":580.626,"body":"And I would say, obviously, my legs were"},{"startTime":574.686,"endTime":580.626,"body":"just completely dead, but my feet were"},{"startTime":580.626,"endTime":587.946,"body":"very, very impacted to luckily, I didn't"},{"startTime":580.626,"endTime":587.946,"body":"get any sort of blisters or foot"},{"startTime":588.606,"endTime":590.326,"body":"contusions or anything like that."},{"startTime":590.326,"endTime":593.786,"body":"They were just tired and fatigued and"},{"startTime":590.326,"endTime":593.786,"body":"being in a minimalist shoe, there's just"},{"startTime":593.786,"endTime":594.366,"body":"no support."},{"startTime":594.366,"endTime":597.426,"body":"So you're gripping everything with your"},{"startTime":594.366,"endTime":597.426,"body":"feet."},{"startTime":598.166,"endTime":604.006,"body":"Yeah, so if you don't have any questions,"},{"startTime":598.166,"endTime":604.006,"body":"I can jump into some stats real quick."},{"startTime":604.186,"endTime":609.206,"body":"So the hike, like I said, was seven and a"},{"startTime":604.186,"endTime":609.206,"body":"half hours to summit the final one, eight"},{"startTime":609.206,"endTime":612.566,"body":"and a half total to get back down to the"},{"startTime":609.206,"endTime":612.566,"body":"car."},{"startTime":612.846,"endTime":620.15,"body":"I did 45, almost 45 ,000 steps during the"},{"startTime":612.846,"endTime":620.15,"body":"hike and the day was 40."},{"startTime":620.15,"endTime":624.53,"body":"9 ,000 steps, which means there was a"},{"startTime":620.15,"endTime":624.53,"body":"little bit of movement before and after"},{"startTime":624.53,"endTime":626.79,"body":"the hike, but not too much."},{"startTime":627.53,"endTime":635.25,"body":"I burned 3 ,900 active calories, which put"},{"startTime":627.53,"endTime":635.25,"body":"my total caloric burn for the day at 6"},{"startTime":635.25,"endTime":636.809,"body":",500 calories."},{"startTime":637.41,"endTime":646.83,"body":"And we ascended 6 ,000 feet of vert and"},{"startTime":637.41,"endTime":646.83,"body":"covered just under 20 miles of distance."},{"startTime":647.97,"endTime":648.982,"body":"and."},{"startTime":648.982,"endTime":655.182,"body":"I spent over about two hours of time in"},{"startTime":648.982,"endTime":655.182,"body":"zone four or zone five."},{"startTime":655.182,"endTime":659.562,"body":"So of the eight and a half hours, two"},{"startTime":655.182,"endTime":659.562,"body":"hours of it was zone four or zone five."},{"startTime":659.562,"endTime":664.582,"body":"Luckily the majority of it was zone one"},{"startTime":659.562,"endTime":664.582,"body":"and zone two with a little bit of zone"},{"startTime":664.582,"endTime":670.192,"body":"three, but two hours in zone four and zone"},{"startTime":664.582,"endTime":670.192,"body":"five will take it out of you."},{"startTime":670.192,"endTime":673.642,"body":"And then just, you know, being on your"},{"startTime":670.192,"endTime":673.642,"body":"legs for eight and a half straight hours"},{"startTime":673.642,"endTime":674.702,"body":"without sitting."},{"startTime":674.702,"endTime":677.582,"body":"So those are kind of some of the major"},{"startTime":674.702,"endTime":677.582,"body":"stats from it."},{"startTime":677.582,"endTime":678.262,"body":"And,"},{"startTime":678.806,"endTime":680.226,"body":"That's my big update from the weekend."},{"startTime":680.226,"endTime":684.406,"body":"As of this moment, my legs are insanely"},{"startTime":680.226,"endTime":684.406,"body":"sore."},{"startTime":684.406,"endTime":691.106,"body":"I mean, it's like the biggest burden of"},{"startTime":684.406,"endTime":691.106,"body":"soreness I've ever felt, like more than"},{"startTime":691.106,"endTime":693.706,"body":"the worst leg day I've ever done."},{"startTime":693.906,"endTime":700.246,"body":"Everything from, you know, the muscles in"},{"startTime":693.906,"endTime":700.246,"body":"my feet up through my calves and the back"},{"startTime":700.246,"endTime":700.746,"body":"of the knee."},{"startTime":700.746,"endTime":703.426,"body":"Like, you know, when you get really sore"},{"startTime":700.746,"endTime":703.426,"body":"and you would sometimes not be able to"},{"startTime":703.426,"endTime":707.026,"body":"like extend your elbow when you do bicep"},{"startTime":703.426,"endTime":707.026,"body":"curls, that sort of thing, like the back"},{"startTime":707.026,"endTime":708.214,"body":"of my kneecap."},{"startTime":708.214,"endTime":713.154,"body":"is sore, like the tendons back there, and"},{"startTime":708.214,"endTime":713.154,"body":"then hamstrings and for sure quads and"},{"startTime":713.154,"endTime":714.104,"body":"glutes and hips."},{"startTime":714.104,"endTime":715.414,"body":"And I mean, the whole thing."},{"startTime":715.414,"endTime":717.634,"body":"So I am like, today is worse than"},{"startTime":715.414,"endTime":717.634,"body":"yesterday."},{"startTime":717.634,"endTime":721.554,"body":"I'm like hobbling around, I can barely"},{"startTime":717.634,"endTime":721.554,"body":"straighten my leg at all."},{"startTime":722.054,"endTime":727.494,"body":"But somehow all of my metrics of health"},{"startTime":722.054,"endTime":727.494,"body":"have been insanely good, like HRV and"},{"startTime":727.494,"endTime":729.514,"body":"resting heart rate just bounced right"},{"startTime":727.494,"endTime":729.514,"body":"back."},{"startTime":729.514,"endTime":731.054,"body":"I couldn't believe it."},{"startTime":731.054,"endTime":734.653,"body":"I thought I'd wake up the next day with a"},{"startTime":731.054,"endTime":734.653,"body":"resting heart rate of like 65."},{"startTime":734.653,"endTime":736.134,"body":"And it was like 43."},{"startTime":736.134,"endTime":738.094,"body":"I was like, huh, what the fuck?"},{"startTime":738.564,"endTime":741.258,"body":"but yeah, so that's basically the story."},{"startTime":741.859,"endTime":743.019,"body":"Very cool."},{"startTime":743.019,"endTime":745.229,"body":"The question I wanted to ask was about the"},{"startTime":743.019,"endTime":745.229,"body":"shoes."},{"startTime":745.229,"endTime":746.349,"body":"That's exactly what it was."},{"startTime":746.349,"endTime":748.598,"body":"So I'm glad you covered that."},{"startTime":748.598,"endTime":749.738,"body":"Cool, cool."},{"startTime":750.298,"endTime":751.758,"body":"Go ahead, what you got?"},{"startTime":751.979,"endTime":755.839,"body":"I don't have any updates this week,"},{"startTime":751.979,"endTime":755.839,"body":"nothing really going on."},{"startTime":756.054,"endTime":756.454,"body":"All right, cool."},{"startTime":756.454,"endTime":761.534,"body":"I did want to touch on stretch -meeted"},{"startTime":756.454,"endTime":761.534,"body":"hypertrophy versus long muscle lengths,"},{"startTime":761.534,"endTime":763.794,"body":"which Milo has been touching on recently."},{"startTime":763.794,"endTime":768.314,"body":"I am going to save that because I just"},{"startTime":763.794,"endTime":768.314,"body":"spent so long on my misogi."},{"startTime":768.314,"endTime":772.634,"body":"And then my last update is just that I did"},{"startTime":768.314,"endTime":772.634,"body":"a DEXA scan last Thursday."},{"startTime":772.634,"endTime":775.894,"body":"So I thought I was going to get the"},{"startTime":772.634,"endTime":775.894,"body":"results by today and that I could talk"},{"startTime":775.894,"endTime":777.694,"body":"about it, but I did not."},{"startTime":777.694,"endTime":781.694,"body":"So whenever the DEXA results come in, I"},{"startTime":777.694,"endTime":781.694,"body":"guess before next episode, I'll be able to"},{"startTime":781.694,"endTime":783.414,"body":"update you guys on that and see what."},{"startTime":783.414,"endTime":788.134,"body":"eight weeks of intense cardio with minimal"},{"startTime":783.414,"endTime":788.134,"body":"weight training has done to my physique,"},{"startTime":788.134,"endTime":789.186,"body":"if anything."},{"startTime":789.891,"endTime":794.671,"body":"Yeah, I think that would, we should put up"},{"startTime":789.891,"endTime":794.671,"body":"on, sorry, you should put up, I guess, on"},{"startTime":794.671,"endTime":800.391,"body":"Story to gather some votes and poll and"},{"startTime":794.671,"endTime":800.391,"body":"see what people think there."},{"startTime":801.251,"endTime":802.411,"body":"And I will, of course, weigh in."},{"startTime":802.411,"endTime":803.471,"body":"That will be fun."},{"startTime":804.691,"endTime":808.438,"body":"Okay, any other ones before we dive in for"},{"startTime":804.691,"endTime":808.438,"body":"today?"},{"startTime":808.438,"endTime":812.478,"body":"No, let's get after it because we have"},{"startTime":808.438,"endTime":812.478,"body":"like, yeah, basically an hour or less"},{"startTime":812.478,"endTime":813.774,"body":"before we got to jump."},{"startTime":814.243,"endTime":815.723,"body":"Yep, cool."},{"startTime":816.323,"endTime":818.575,"body":"I guess I'll take this first one."},{"startTime":818.806,"endTime":819.246,"body":"Yeah."},{"startTime":819.246,"endTime":821.662,"body":"Tips for stubborn chest fat loss."},{"startTime":821.955,"endTime":826.115,"body":"Yeah, so this comes from a male, which I"},{"startTime":821.955,"endTime":826.115,"body":"think is important to disclose because"},{"startTime":826.115,"endTime":831.135,"body":"obviously females are gonna carry a lot"},{"startTime":826.115,"endTime":831.135,"body":"more body fat in the chest or breast"},{"startTime":831.135,"endTime":832.235,"body":"region."},{"startTime":832.415,"endTime":837.555,"body":"And the really simple answer here is you"},{"startTime":832.415,"endTime":837.555,"body":"just have to reduce your body fat."},{"startTime":838.455,"endTime":844.643,"body":"The chest is not somewhere that typically"},{"startTime":838.455,"endTime":844.643,"body":"as a male you are going to store."},{"startTime":844.643,"endTime":850.043,"body":"large amounts of body fat unless you are"},{"startTime":844.643,"endTime":850.043,"body":"already at higher body fat levels."},{"startTime":850.043,"endTime":853.843,"body":"So the really simple answer here is you"},{"startTime":850.043,"endTime":853.843,"body":"just have to get your body fat down"},{"startTime":853.843,"endTime":858.063,"body":"overall and that will really solve for it."},{"startTime":858.163,"endTime":867.063,"body":"I have heard of some people having some"},{"startTime":858.163,"endTime":867.063,"body":"higher body fat in that area and this is"},{"startTime":867.063,"endTime":871.235,"body":"every time I've heard about it has always"},{"startTime":867.063,"endTime":871.235,"body":"been in people using PEDs."},{"startTime":871.235,"endTime":876.095,"body":"and then having their estrogen higher,"},{"startTime":871.235,"endTime":876.095,"body":"which of course then will shift things"},{"startTime":876.095,"endTime":879.735,"body":"when you're kind of playing God with your"},{"startTime":876.095,"endTime":879.735,"body":"hormones per se."},{"startTime":879.735,"endTime":884.255,"body":"But if you're not in that camp, it's"},{"startTime":879.735,"endTime":884.255,"body":"really, you just have to reduce your body"},{"startTime":884.255,"endTime":886.475,"body":"fat and it will come down everywhere."},{"startTime":886.475,"endTime":893.975,"body":"And there's no real tips or tricks or"},{"startTime":886.475,"endTime":893.975,"body":"hacks or anything like that for anyone in"},{"startTime":893.975,"endTime":896.589,"body":"like a natural setting or whatever to."},{"startTime":896.835,"endTime":900.935,"body":"bias that or anything, you can obviously"},{"startTime":896.835,"endTime":900.935,"body":"train it very, very adequately, you know,"},{"startTime":900.935,"endTime":905.355,"body":"and build tissue in that area, but you"},{"startTime":900.935,"endTime":905.355,"body":"really just have to reduce your body fat,"},{"startTime":905.355,"endTime":907.003,"body":"probably lower than you think."},{"startTime":908.534,"endTime":909.934,"body":"Yeah, I agree with all of that."},{"startTime":909.934,"endTime":914.154,"body":"And I think following the science and"},{"startTime":909.934,"endTime":914.154,"body":"practically that is the answer."},{"startTime":914.154,"endTime":917.574,"body":"Anecdotally for myself, my brother used to"},{"startTime":914.154,"endTime":917.574,"body":"make fun of me when I first started"},{"startTime":917.574,"endTime":920.274,"body":"lifting that I had side chest fat."},{"startTime":920.274,"endTime":923.134,"body":"He would call it like armpit fat because"},{"startTime":920.274,"endTime":923.134,"body":"it would be like right where the chest"},{"startTime":923.134,"endTime":924.694,"body":"meets the armpit."},{"startTime":924.694,"endTime":928.834,"body":"And I think that that was mostly just,"},{"startTime":924.694,"endTime":928.834,"body":"hey, I wasn't in puberty yet."},{"startTime":928.834,"endTime":933.894,"body":"That was just where my baby body had"},{"startTime":928.834,"endTime":933.894,"body":"decided to store that little bit of fat."},{"startTime":934.454,"endTime":937.954,"body":"But someone suggested to me anecdotally in"},{"startTime":934.454,"endTime":937.954,"body":"a forum that I should do a bunch of"},{"startTime":937.954,"endTime":939.714,"body":"dumbbell flies with a huge stretch."},{"startTime":939.714,"endTime":941.894,"body":"And I did that and it went away."},{"startTime":941.894,"endTime":946.054,"body":"I think what really happened is I built"},{"startTime":941.894,"endTime":946.054,"body":"muscle and I hit puberty and it masked it"},{"startTime":946.054,"endTime":947.134,"body":"or whatever."},{"startTime":947.134,"endTime":952.154,"body":"But for whatever it's worth, dumbbell"},{"startTime":947.134,"endTime":952.154,"body":"flies with a big stretch do at least add"},{"startTime":952.154,"endTime":955.214,"body":"some muscle to that area that you're"},{"startTime":952.154,"endTime":955.214,"body":"probably concerned about."},{"startTime":960.419,"endTime":963.239,"body":"This one I'll kick over to you here."},{"startTime":963.239,"endTime":967.67,"body":"I'll read, do you want me to read both of"},{"startTime":963.239,"endTime":967.67,"body":"them or just the first one?"},{"startTime":967.67,"endTime":970.91,"body":"Let me, let me just read them real quick"},{"startTime":967.67,"endTime":970.91,"body":"and I'll combine them together into one"},{"startTime":970.91,"endTime":971.35,"body":"question."},{"startTime":971.35,"endTime":974.73,"body":"So these, both these questions I want to"},{"startTime":971.35,"endTime":974.73,"body":"combine together, even though they're"},{"startTime":974.73,"endTime":978.63,"body":"different questions, because I think the"},{"startTime":974.73,"endTime":978.63,"body":"answer can kind of be applied to both of"},{"startTime":978.63,"endTime":979.39,"body":"them."},{"startTime":979.39,"endTime":985.85,"body":"So the first question is one and a quarter"},{"startTime":979.39,"endTime":985.85,"body":"reps are more time under tension, but is"},{"startTime":985.85,"endTime":989.75,"body":"it worth the sacrifice in load for"},{"startTime":985.85,"endTime":989.75,"body":"hypertrophy?"},{"startTime":989.99,"endTime":991.65,"body":"Actually, I'll answer that first real"},{"startTime":989.99,"endTime":991.65,"body":"quick."},{"startTime":991.65,"endTime":997.206,"body":"The answer is that I don't think that"},{"startTime":991.65,"endTime":997.206,"body":"there is a sacrifice in load when."},{"startTime":997.206,"endTime":1001.606,"body":"you account for total lengthened"},{"startTime":997.206,"endTime":1001.606,"body":"exposures."},{"startTime":1001.606,"endTime":1008.226,"body":"So yes, if you're doing five reps of one"},{"startTime":1001.606,"endTime":1008.226,"body":"and a quarter reps, and you're counting"},{"startTime":1008.226,"endTime":1012.986,"body":"that as five reps, and then you can"},{"startTime":1008.226,"endTime":1012.986,"body":"certainly call it and say that there'll be"},{"startTime":1012.986,"endTime":1017.946,"body":"a reduction in load from being able to do"},{"startTime":1012.986,"endTime":1017.946,"body":"nine or 10 reps of, of, of full reps,"},{"startTime":1017.946,"endTime":1018.626,"body":"right?"},{"startTime":1018.626,"endTime":1022.466,"body":"Or the weight that you could use for five"},{"startTime":1018.626,"endTime":1022.466,"body":"reps would be higher if you're not doing"},{"startTime":1022.466,"endTime":1023.734,"body":"one and a quarter reps."},{"startTime":1023.734,"endTime":1026.854,"body":"But if you look at it as lengthened"},{"startTime":1023.734,"endTime":1026.854,"body":"exposures, what we found through the N1"},{"startTime":1026.854,"endTime":1034.914,"body":"hypertrophy camp is that you actually get"},{"startTime":1026.854,"endTime":1034.914,"body":"more lengthened exposures with the same"},{"startTime":1034.914,"endTime":1035.2939999999999,"body":"weight."},{"startTime":1035.2939999999999,"endTime":1041.9740000000002,"body":"So in the test that we did, it was"},{"startTime":1035.2939999999999,"endTime":1041.9740000000002,"body":"dumbbell bench press, and I got 10 total"},{"startTime":1041.9740000000002,"endTime":1045.214,"body":"reps when I was doing full range of motion"},{"startTime":1041.9740000000002,"endTime":1045.214,"body":"reps."},{"startTime":1045.214,"endTime":1049.334,"body":"And with one and a quarter reps, I got"},{"startTime":1045.214,"endTime":1049.334,"body":"six."},{"startTime":1049.334,"endTime":1053.494,"body":"So that means that I got 12 lengthened"},{"startTime":1049.334,"endTime":1053.494,"body":"exposures."},{"startTime":1053.494,"endTime":1056.834,"body":"with the one and a quarter reps using the"},{"startTime":1053.494,"endTime":1056.834,"body":"same weight, even though I got 10 full"},{"startTime":1056.834,"endTime":1058.754,"body":"reps prior."},{"startTime":1058.754,"endTime":1063.614,"body":"So that means I got two more lengthened"},{"startTime":1058.754,"endTime":1063.614,"body":"exposures, even though I did less total"},{"startTime":1063.614,"endTime":1063.994,"body":"reps."},{"startTime":1063.994,"endTime":1067.054,"body":"So if you're counting volume by length and"},{"startTime":1063.994,"endTime":1067.054,"body":"exposures, then you would say that you're"},{"startTime":1067.054,"endTime":1069.374,"body":"actually getting more bang for your buck"},{"startTime":1067.054,"endTime":1069.374,"body":"with the one and a quarter."},{"startTime":1069.374,"endTime":1073.474,"body":"And the reason I was gonna combine this"},{"startTime":1069.374,"endTime":1073.474,"body":"into two questions here is because I"},{"startTime":1073.474,"endTime":1077.074,"body":"wanted to reference the N1 hypertrophy"},{"startTime":1073.474,"endTime":1077.074,"body":"camp in this answer as well and kind of"},{"startTime":1077.074,"endTime":1078.114,"body":"tie them together."},{"startTime":1078.114,"endTime":1079.926,"body":"So the second question is,"},{"startTime":1079.926,"endTime":1086.326,"body":"In regards to the pull down and people"},{"startTime":1079.926,"endTime":1086.326,"body":"with long arms, bringing the bar to touch"},{"startTime":1086.326,"endTime":1088.346,"body":"the chest is failure."},{"startTime":1088.346,"endTime":1093.786,"body":"I feel like I can get more stimulus going"},{"startTime":1088.346,"endTime":1093.786,"body":"heavier, but only coming to the chin."},{"startTime":1093.786,"endTime":1100.606,"body":"And so this also is another test that we"},{"startTime":1093.786,"endTime":1100.606,"body":"did at N1 hypertrophy camp where we had a"},{"startTime":1100.606,"endTime":1105.706,"body":"pull down and we had it performed either"},{"startTime":1100.606,"endTime":1105.706,"body":"full range of motion as one and a quarter"},{"startTime":1105.706,"endTime":1106.454,"body":"reps."},{"startTime":1106.454,"endTime":1109.434,"body":"or straight up as partials, which is what"},{"startTime":1106.454,"endTime":1109.434,"body":"he's suggesting."},{"startTime":1109.434,"endTime":1112.514,"body":"Like, hey, I'll just pull it down to my"},{"startTime":1109.434,"endTime":1112.514,"body":"nose or my chin or whatever, not have to"},{"startTime":1112.514,"endTime":1114.414,"body":"touch my chest every time."},{"startTime":1114.414,"endTime":1121.354,"body":"And because it's a short overloaded"},{"startTime":1114.414,"endTime":1121.354,"body":"movement and it's so difficult at the"},{"startTime":1121.354,"endTime":1128.294,"body":"point where the bar would touch the chest,"},{"startTime":1121.354,"endTime":1128.294,"body":"that yes, it is more effective to either"},{"startTime":1128.294,"endTime":1132.734,"body":"do partials and take them to your chin or"},{"startTime":1128.294,"endTime":1132.734,"body":"to your nose, or just to do one and a"},{"startTime":1132.734,"endTime":1135.638,"body":"quarter reps like in the prior question."},{"startTime":1135.638,"endTime":1138.398,"body":"where you can get many more lengthened"},{"startTime":1135.638,"endTime":1138.398,"body":"exposures that way."},{"startTime":1138.398,"endTime":1142.398,"body":"So you'll do a full one and then, you"},{"startTime":1138.398,"endTime":1142.398,"body":"know, a half little partial rep and then a"},{"startTime":1142.398,"endTime":1144.178,"body":"full one and a partial rep."},{"startTime":1145.018,"endTime":1147.968,"body":"Depending on your pull down machine could"},{"startTime":1145.018,"endTime":1147.968,"body":"also change this."},{"startTime":1147.968,"endTime":1151.518,"body":"So like if you have one of those prime"},{"startTime":1147.968,"endTime":1151.518,"body":"pull down machines or a strive where you"},{"startTime":1151.518,"endTime":1155.758,"body":"can change the resistance profile, then"},{"startTime":1151.518,"endTime":1155.758,"body":"now you can, you can do full range of"},{"startTime":1155.758,"endTime":1159.638,"body":"motion reps, but you can set it at"},{"startTime":1155.758,"endTime":1159.638,"body":"lengthened and it won't be so hard coming"},{"startTime":1159.638,"endTime":1160.518,"body":"to your chest."},{"startTime":1160.518,"endTime":1164.278,"body":"But yeah, if you have a standard pull down"},{"startTime":1160.518,"endTime":1164.278,"body":"machine that's going to be limited,"},{"startTime":1164.278,"endTime":1168.458,"body":"by the strength curve as far as like you"},{"startTime":1164.278,"endTime":1168.458,"body":"get weaker as you get closer to the short"},{"startTime":1168.458,"endTime":1169.758,"body":"position."},{"startTime":1169.998,"endTime":1174.638,"body":"Then doing partial reps to your nose or"},{"startTime":1169.998,"endTime":1174.638,"body":"your chin, super great idea."},{"startTime":1174.638,"endTime":1178.678,"body":"You can use more load or you can get more"},{"startTime":1174.638,"endTime":1178.678,"body":"reps with the same load."},{"startTime":1178.678,"endTime":1180.312,"body":"Anything to add there, Straker?"},{"startTime":1181.539,"endTime":1184.919,"body":"The only thing I'll add is as I was"},{"startTime":1181.539,"endTime":1184.919,"body":"listening to you speak, I was trying to"},{"startTime":1184.919,"endTime":1189.519,"body":"think, okay, when I'm doing a straight up"},{"startTime":1184.919,"endTime":1189.519,"body":"pronated pull down, am I ever touching my"},{"startTime":1189.519,"endTime":1190.059,"body":"chest?"},{"startTime":1190.059,"endTime":1192.079,"body":"And the answer is I really don't know."},{"startTime":1192.079,"endTime":1194.259,"body":"It might be an inch or two off."},{"startTime":1194.259,"endTime":1198.259,"body":"And I think like the person said in the"},{"startTime":1194.259,"endTime":1198.259,"body":"question, with people with really long"},{"startTime":1198.259,"endTime":1200.179,"body":"arms, I have super long arms."},{"startTime":1200.179,"endTime":1205.999,"body":"And it might be for me to hit my chest, I"},{"startTime":1200.179,"endTime":1205.999,"body":"might have to be so far into the short"},{"startTime":1205.999,"endTime":1209.403,"body":"position that it might just be like..."},{"startTime":1209.539,"endTime":1213.799,"body":"very, very limiting, I could have to"},{"startTime":1209.539,"endTime":1213.799,"body":"significantly reduce load in order to do"},{"startTime":1213.799,"endTime":1218.999,"body":"that each time, whereas if I just go to"},{"startTime":1213.799,"endTime":1218.999,"body":"like, whatever two inches off my chest, I"},{"startTime":1218.999,"endTime":1220.999,"body":"can get a significantly better stimulus."},{"startTime":1220.999,"endTime":1224.799,"body":"So I think it's just gonna depend a little"},{"startTime":1220.999,"endTime":1224.799,"body":"bit, and it also depends on the bar,"},{"startTime":1224.799,"endTime":1225.319,"body":"right?"},{"startTime":1225.319,"endTime":1230.579,"body":"Sometimes you get those like really nice,"},{"startTime":1225.319,"endTime":1230.579,"body":"like long, wide, flat, straight bars, but"},{"startTime":1230.579,"endTime":1235.299,"body":"then like a lot of times the pull down"},{"startTime":1230.579,"endTime":1235.299,"body":"bars like a big, like a bridge sort of"},{"startTime":1235.299,"endTime":1238.563,"body":"thing, like some of them, it really,"},{"startTime":1235.299,"endTime":1238.563,"body":"really depends, so."},{"startTime":1238.563,"endTime":1243.823,"body":"I would just say like what one feels like"},{"startTime":1238.563,"endTime":1243.823,"body":"really strong and powerful and you can"},{"startTime":1243.823,"endTime":1251.943,"body":"create a consistent rep cadence, not"},{"startTime":1243.823,"endTime":1251.943,"body":"necessarily cadence, like a consistent rep"},{"startTime":1251.943,"endTime":1252.783,"body":"performance."},{"startTime":1252.783,"endTime":1253.663,"body":"Exactly."},{"startTime":1253.663,"endTime":1254.003,"body":"Yeah."},{"startTime":1254.003,"endTime":1256.033,"body":"So there's gonna be a lot of variables"},{"startTime":1254.003,"endTime":1256.033,"body":"there."},{"startTime":1256.033,"endTime":1260.223,"body":"So don't think that like, if I'm not"},{"startTime":1256.033,"endTime":1260.223,"body":"touching my chest, it's like, doesn't"},{"startTime":1260.223,"endTime":1264.182,"body":"count because there's a lot of potentially"},{"startTime":1260.223,"endTime":1264.182,"body":"limiting factors there."},{"startTime":1264.182,"endTime":1266.302,"body":"Yeah, I think there's actually a hard"},{"startTime":1264.182,"endTime":1266.302,"body":"stop."},{"startTime":1266.302,"endTime":1269.882,"body":"Like there's a hard stop at some point"},{"startTime":1266.302,"endTime":1269.882,"body":"where your scapula just gets in the way"},{"startTime":1269.882,"endTime":1274.262,"body":"and you can't pull any further unless you"},{"startTime":1269.882,"endTime":1274.262,"body":"either jut your body a little bit or do"},{"startTime":1274.262,"endTime":1275.962,"body":"like some momentum based stuff."},{"startTime":1275.962,"endTime":1281.322,"body":"So I would say touching the chest probably"},{"startTime":1275.962,"endTime":1281.322,"body":"is unrealistic in most cases, but whatever"},{"startTime":1281.322,"endTime":1286.522,"body":"the short position is for you, if that's"},{"startTime":1281.322,"endTime":1286.522,"body":"an inch or two off your chest, I still"},{"startTime":1286.522,"endTime":1289.502,"body":"think that, you know, it could be"},{"startTime":1286.522,"endTime":1289.502,"body":"potentially more effective for you to do"},{"startTime":1289.502,"endTime":1291.542,"body":"even shorter range of motion reps."},{"startTime":1291.542,"endTime":1295.56,"body":"and stay more in that length and range"},{"startTime":1291.542,"endTime":1295.56,"body":"given the current state of the research."},{"startTime":1299.363,"endTime":1302.583,"body":"This one I feel like makes the most sense"},{"startTime":1299.363,"endTime":1302.583,"body":"to kick over to you, because you have a"},{"startTime":1302.583,"endTime":1304.763,"body":"lot more experience in this one."},{"startTime":1304.763,"endTime":1310.663,"body":"How would you program for a small group of"},{"startTime":1304.763,"endTime":1310.663,"body":"four people for 45 to 50 minutes strength"},{"startTime":1310.663,"endTime":1311.613,"body":"session?"},{"startTime":1313.366,"endTime":1316.666,"body":"Yeah, I wish I had a lot more details on"},{"startTime":1313.366,"endTime":1316.666,"body":"this question because I don't know what"},{"startTime":1316.666,"endTime":1317.716,"body":"their gym setting is."},{"startTime":1317.716,"endTime":1320.846,"body":"Like, are they just in like a CrossFit"},{"startTime":1317.716,"endTime":1320.846,"body":"style gym with all free weights?"},{"startTime":1320.846,"endTime":1324.566,"body":"Are they in a commercial gym and it's like"},{"startTime":1320.846,"endTime":1324.566,"body":"a personal trainer running a group session"},{"startTime":1324.566,"endTime":1327.626,"body":"where you're dealing with, you know,"},{"startTime":1324.566,"endTime":1327.626,"body":"standard gym members?"},{"startTime":1327.626,"endTime":1332.626,"body":"Or do you have like a private studio where"},{"startTime":1327.626,"endTime":1332.626,"body":"you have 10 different machines and you"},{"startTime":1332.626,"endTime":1335.526,"body":"have four people and you can work them"},{"startTime":1332.626,"endTime":1335.526,"body":"through literally in any way that you"},{"startTime":1335.526,"endTime":1336.066,"body":"want?"},{"startTime":1336.066,"endTime":1340.63,"body":"And so I feel like my answer changes"},{"startTime":1336.066,"endTime":1340.63,"body":"entirely."},{"startTime":1340.63,"endTime":1341.42,"body":"based on that."},{"startTime":1341.42,"endTime":1345.91,"body":"And so I don't exactly know how to"},{"startTime":1341.42,"endTime":1345.91,"body":"approach this, because I'm not going to"},{"startTime":1345.91,"endTime":1349.37,"body":"spend 15 minutes and break down every"},{"startTime":1345.91,"endTime":1349.37,"body":"single one of those scenarios."},{"startTime":1349.73,"endTime":1355.03,"body":"But I think that using antagonistic paired"},{"startTime":1349.73,"endTime":1355.03,"body":"supersets, so maybe you're holding down"},{"startTime":1355.03,"endTime":1359.63,"body":"two machines at a time, is probably the"},{"startTime":1355.03,"endTime":1359.63,"body":"most realistic route that would span"},{"startTime":1359.63,"endTime":1361.3,"body":"across all the examples."},{"startTime":1361.3,"endTime":1364.71,"body":"So if you have four people, you have two"},{"startTime":1361.3,"endTime":1364.71,"body":"of them on a pulldown, you have two of"},{"startTime":1364.71,"endTime":1367.574,"body":"them on a chest press, and then they..."},{"startTime":1367.574,"endTime":1370.464,"body":"will do their sets alternating back and"},{"startTime":1367.574,"endTime":1370.464,"body":"forth with their partner."},{"startTime":1370.464,"endTime":1373.204,"body":"And then the pull downs will alternate"},{"startTime":1370.464,"endTime":1373.204,"body":"back and forth with their partner."},{"startTime":1373.204,"endTime":1374.414,"body":"And then they switch."},{"startTime":1374.414,"endTime":1377.614,"body":"So now you've held down these two"},{"startTime":1374.414,"endTime":1377.614,"body":"machines, you've switched, they do the"},{"startTime":1377.614,"endTime":1378.594,"body":"same thing, they do the same thing."},{"startTime":1378.594,"endTime":1383.154,"body":"You pick two movements, you antagonist,"},{"startTime":1378.594,"endTime":1383.154,"body":"kind of break them down like that as well."},{"startTime":1383.154,"endTime":1389.774,"body":"I think that that works pretty well across"},{"startTime":1383.154,"endTime":1389.774,"body":"all the different examples of how this"},{"startTime":1389.774,"endTime":1391.694,"body":"could be laid out."},{"startTime":1391.794,"endTime":1392.714,"body":"And,"},{"startTime":1394.998,"endTime":1398.848,"body":"Yeah, I feel like there's so like this is"},{"startTime":1394.998,"endTime":1398.848,"body":"almost could be an entire episode."},{"startTime":1398.848,"endTime":1401.208,"body":"So I feel kind of lost where to go from"},{"startTime":1398.848,"endTime":1401.208,"body":"here."},{"startTime":1401.208,"endTime":1402.602,"body":"What are your thoughts?"},{"startTime":1403.107,"endTime":1406.207,"body":"Yeah, I mean, I really like the"},{"startTime":1403.107,"endTime":1406.207,"body":"antagonistic supersets."},{"startTime":1406.207,"endTime":1410.447,"body":"Like you said, I think making the most"},{"startTime":1406.207,"endTime":1410.447,"body":"amount of assumptions around we're in a,"},{"startTime":1410.447,"endTime":1415.367,"body":"you know, some sort of commercial facility"},{"startTime":1410.447,"endTime":1415.367,"body":"sort of thing, that is the best use of"},{"startTime":1415.367,"endTime":1420.307,"body":"efficiency and time because you're having"},{"startTime":1415.367,"endTime":1420.307,"body":"the other two people hold down the other"},{"startTime":1420.307,"endTime":1422.047,"body":"as you're switching."},{"startTime":1422.987,"endTime":1426.427,"body":"I would say, I mean, it is hard because"},{"startTime":1422.987,"endTime":1426.427,"body":"it's, you have to make a general"},{"startTime":1426.427,"endTime":1431.627,"body":"assumption around the capabilities, goals"},{"startTime":1426.427,"endTime":1431.627,"body":"and skill levels of all of the four people"},{"startTime":1431.627,"endTime":1432.547,"body":"in the group."},{"startTime":1432.547,"endTime":1437.347,"body":"I would probably focus on the major seven"},{"startTime":1432.547,"endTime":1437.347,"body":"movement patterns and I probably wouldn't"},{"startTime":1437.347,"endTime":1440.987,"body":"do really any deviation from that."},{"startTime":1440.987,"endTime":1447.867,"body":"Like I'd be hard pressed to be programming"},{"startTime":1440.987,"endTime":1447.867,"body":"like lateral raises in this setting or"},{"startTime":1447.867,"endTime":1449.547,"body":"something like that."},{"startTime":1449.547,"endTime":1455.207,"body":"So I think it would be, you know, make"},{"startTime":1449.547,"endTime":1455.207,"body":"assumptions over what is the kind of,"},{"startTime":1455.207,"endTime":1458.847,"body":"let's see what I'm looking for, similar"},{"startTime":1455.207,"endTime":1458.847,"body":"goal across everyone."},{"startTime":1459.811,"endTime":1462.211,"body":"Do we, we need to be able to move well."},{"startTime":1462.211,"endTime":1466.511,"body":"Is there any limitations of anyone that"},{"startTime":1462.211,"endTime":1466.511,"body":"would significantly limit the, what we"},{"startTime":1466.511,"endTime":1467.771,"body":"could do with the group?"},{"startTime":1467.771,"endTime":1473.511,"body":"So really know what your kind of goal is"},{"startTime":1467.771,"endTime":1473.511,"body":"from a high level of what would be like a"},{"startTime":1473.511,"endTime":1478.671,"body":"pie in the sky thing, and then bring in"},{"startTime":1473.511,"endTime":1478.671,"body":"the limitations of anyone in the group and"},{"startTime":1478.671,"endTime":1484.211,"body":"obviously any other constraints, and then"},{"startTime":1478.671,"endTime":1484.211,"body":"really just try to develop a really robust"},{"startTime":1484.211,"endTime":1488.171,"body":"and comprehensive program of the major"},{"startTime":1484.211,"endTime":1488.171,"body":"movement patterns."},{"startTime":1488.278,"endTime":1492.358,"body":"Yeah, I think your point on staying with"},{"startTime":1488.278,"endTime":1492.358,"body":"mostly big compound movements is also"},{"startTime":1492.358,"endTime":1497.118,"body":"great because the part about 45 to 50"},{"startTime":1492.358,"endTime":1497.118,"body":"minutes, it means that you're quite"},{"startTime":1497.118,"endTime":1497.638,"body":"limited."},{"startTime":1497.638,"endTime":1501.658,"body":"So I wouldn't be, you know, executing"},{"startTime":1497.638,"endTime":1501.658,"body":"really long rest periods between sets or"},{"startTime":1501.658,"endTime":1506.518,"body":"anything, given, you know, what we know"},{"startTime":1501.658,"endTime":1506.518,"body":"about training density and how volume"},{"startTime":1506.518,"endTime":1512.738,"body":"tends to drive hypertrophy or, or at least"},{"startTime":1506.518,"endTime":1512.738,"body":"that volume can be a replacement for rest."},{"startTime":1512.738,"endTime":1516.662,"body":"So you can do more rest and lower volumes,"},{"startTime":1512.738,"endTime":1516.662,"body":"or you can do less."},{"startTime":1516.662,"endTime":1518.582,"body":"rest and higher volumes."},{"startTime":1518.582,"endTime":1521.522,"body":"I think in this case, you know, because"},{"startTime":1518.582,"endTime":1521.522,"body":"you don't have as much time, you kind of"},{"startTime":1521.522,"endTime":1526.442,"body":"need to lean on more volumes with less"},{"startTime":1521.522,"endTime":1526.442,"body":"rest and just get as much work as you can"},{"startTime":1526.442,"endTime":1527.582,"body":"in."},{"startTime":1527.662,"endTime":1531.822,"body":"So antagonistic paired supersets, big"},{"startTime":1527.662,"endTime":1531.822,"body":"compound movements for each muscle group,"},{"startTime":1531.822,"endTime":1535.15,"body":"get the most bang for your buck and get"},{"startTime":1531.822,"endTime":1535.15,"body":"them in and out."},{"startTime":1536.227,"endTime":1537.617,"body":"Yep, I agree."},{"startTime":1537.974,"endTime":1540.814,"body":"All right, next one here."},{"startTime":1541.334,"endTime":1543.514,"body":"Yeah, I'll kick this one over to you."},{"startTime":1543.514,"endTime":1548.82,"body":"What are the actual differences between"},{"startTime":1543.514,"endTime":1548.82,"body":"men and women for training and nutrition?"},{"startTime":1549.475,"endTime":1551.955,"body":"So I think first we'll break down"},{"startTime":1549.475,"endTime":1551.955,"body":"training."},{"startTime":1551.955,"endTime":1556.665,"body":"There's actually very, very recently a"},{"startTime":1551.955,"endTime":1556.665,"body":"meta analysis came out on this."},{"startTime":1556.665,"endTime":1560.335,"body":"I want to say it was from Martin Ruffalo."},{"startTime":1560.615,"endTime":1564.715,"body":"I might be wrong on that, so apologies if"},{"startTime":1560.615,"endTime":1564.715,"body":"I'm wrong."},{"startTime":1564.715,"endTime":1567.135,"body":"But I literally think it was like last"},{"startTime":1564.715,"endTime":1567.135,"body":"month."},{"startTime":1567.675,"endTime":1573.283,"body":"And with training, what we find is from a"},{"startTime":1567.675,"endTime":1573.283,"body":"relative standpoint, right?"},{"startTime":1573.283,"endTime":1574.683,"body":"There really isn't much, right?"},{"startTime":1574.683,"endTime":1579.923,"body":"Women can grow from a relative standpoint"},{"startTime":1574.683,"endTime":1579.923,"body":"about just as much muscle as men do."},{"startTime":1580.043,"endTime":1583.283,"body":"Men typically start with more."},{"startTime":1583.283,"endTime":1590.363,"body":"So the absolute delta is typically"},{"startTime":1583.283,"endTime":1590.363,"body":"different, but that's just because men"},{"startTime":1590.363,"endTime":1592.183,"body":"typically start with more."},{"startTime":1593.023,"endTime":1597.283,"body":"Now I know Brian can obviously touch on"},{"startTime":1593.023,"endTime":1597.283,"body":"this probably a little bit better than I"},{"startTime":1597.283,"endTime":1597.983,"body":"can."},{"startTime":1597.983,"endTime":1602.623,"body":"Historically, I think we see that women"},{"startTime":1597.983,"endTime":1602.623,"body":"tend to handle higher volumes a little bit"},{"startTime":1602.623,"endTime":1603.363,"body":"better."},{"startTime":1603.363,"endTime":1611.383,"body":"And they can typically have have more"},{"startTime":1603.363,"endTime":1611.383,"body":"What's the word I want to use can have a"},{"startTime":1611.383,"endTime":1618.283,"body":"Better consistent repeated performances at"},{"startTime":1611.383,"endTime":1618.283,"body":"higher intensities whereas men can kind of"},{"startTime":1618.283,"endTime":1621.283,"body":"proverbially blow their load and then"},{"startTime":1618.283,"endTime":1621.283,"body":"can't you know You know hit that"},{"startTime":1621.283,"endTime":1625.023,"body":"performance again to a degree women can"},{"startTime":1621.283,"endTime":1625.023,"body":"typically perform more consistently at"},{"startTime":1625.023,"endTime":1631.043,"body":"that higher level I think in terms of"},{"startTime":1625.023,"endTime":1631.043,"body":"training that's probably what we're all"},{"startTime":1631.043,"endTime":1632.667,"body":"kind of cut that but I"},{"startTime":1632.867,"endTime":1635.527,"body":"For all intents and purposes, it's rather"},{"startTime":1632.867,"endTime":1635.527,"body":"similar."},{"startTime":1635.527,"endTime":1641.707,"body":"And then into nutrition, the thing that I"},{"startTime":1635.527,"endTime":1641.707,"body":"find most is, and the research does seem"},{"startTime":1641.707,"endTime":1647.687,"body":"to support this from an endocrine system"},{"startTime":1641.707,"endTime":1647.687,"body":"standpoint, women cannot be dieted as hard"},{"startTime":1647.687,"endTime":1652.867,"body":"as men without the negative consequences"},{"startTime":1647.687,"endTime":1652.867,"body":"showing up as."},{"startTime":1652.867,"endTime":1655.387,"body":"or the negative consequences show up"},{"startTime":1652.867,"endTime":1655.387,"body":"quickly."},{"startTime":1655.387,"endTime":1658.727,"body":"And this is typically in hormonal"},{"startTime":1655.387,"endTime":1658.727,"body":"dysregulation, right?"},{"startTime":1658.727,"endTime":1661.507,"body":"Women may lose their cycle in these sorts"},{"startTime":1658.727,"endTime":1661.507,"body":"of things."},{"startTime":1661.507,"endTime":1668.527,"body":"We find that they just cannot be pushed as"},{"startTime":1661.507,"endTime":1668.527,"body":"hard before, it's not from their willpower"},{"startTime":1668.527,"endTime":1669.627,"body":"or anything like that."},{"startTime":1669.627,"endTime":1676.307,"body":"It's the physiologically things start"},{"startTime":1669.627,"endTime":1676.307,"body":"showing signs of higher stress."},{"startTime":1676.307,"endTime":1680.927,"body":"And that's the thing I see most common."},{"startTime":1681.507,"endTime":1691.567,"body":"I would also say in my experience working"},{"startTime":1681.507,"endTime":1691.567,"body":"with clients, I tend to find women may be"},{"startTime":1691.567,"endTime":1697.107,"body":"a little bit more inclined to neuroticism"},{"startTime":1691.567,"endTime":1697.107,"body":"around their nutrition and missing the"},{"startTime":1697.107,"endTime":1698.567,"body":"forest for the trees."},{"startTime":1698.567,"endTime":1704.467,"body":"However, my personal opinion, and this is"},{"startTime":1698.567,"endTime":1704.467,"body":"not law, this is just my opinion, is that"},{"startTime":1704.467,"endTime":1706.937,"body":"is not because they are women inherently."},{"startTime":1706.937,"endTime":1709.443,"body":"It has to do with a lot of the..."},{"startTime":1709.443,"endTime":1713.683,"body":"history of societal pressures around body"},{"startTime":1709.443,"endTime":1713.683,"body":"image, and they just care more."},{"startTime":1713.683,"endTime":1716.123,"body":"So those are my thoughts on that."},{"startTime":1716.342,"endTime":1718.522,"body":"Yeah, no, good points on that."},{"startTime":1718.542,"endTime":1723.262,"body":"Yeah, so to what you said about women"},{"startTime":1718.542,"endTime":1723.262,"body":"handling more volume, it does seem that to"},{"startTime":1723.262,"endTime":1727.122,"body":"be the case, but it's literally to the"},{"startTime":1723.262,"endTime":1727.122,"body":"tune of 10 to 20 % more."},{"startTime":1727.122,"endTime":1730.442,"body":"So I think a lot of times people get"},{"startTime":1727.122,"endTime":1730.442,"body":"carried away and they think, women can"},{"startTime":1730.442,"endTime":1731.312,"body":"handle more volume."},{"startTime":1731.312,"endTime":1734.552,"body":"And it's like a guy is doing 10 sets and"},{"startTime":1731.312,"endTime":1734.552,"body":"he's making gains."},{"startTime":1734.552,"endTime":1737.822,"body":"That woman needs to do 20 sets or 30 sets"},{"startTime":1734.552,"endTime":1737.822,"body":"to make gains."},{"startTime":1737.822,"endTime":1741.542,"body":"Like that's a 200 % or 300 % increase."},{"startTime":1741.542,"endTime":1743.734,"body":"When you're talking 10 to 20 %..."},{"startTime":1743.734,"endTime":1747.314,"body":"You're talking like the guy's doing 10"},{"startTime":1743.734,"endTime":1747.314,"body":"sets, the girl's doing 11 or 12."},{"startTime":1747.314,"endTime":1752.194,"body":"So it's not a significant difference"},{"startTime":1747.314,"endTime":1752.194,"body":"enough to really, in my opinion,"},{"startTime":1752.914,"endTime":1754.524,"body":"dramatically change results."},{"startTime":1754.524,"endTime":1755.924,"body":"Of course, there's gonna be outliers."},{"startTime":1755.924,"endTime":1759.474,"body":"There's gonna be male outliers that can"},{"startTime":1755.924,"endTime":1759.474,"body":"handle more volume and female outliers"},{"startTime":1759.474,"endTime":1760.054,"body":"that can."},{"startTime":1760.054,"endTime":1763.934,"body":"And so I think a lot of times those voices"},{"startTime":1760.054,"endTime":1763.934,"body":"that are females that can handle a lot of"},{"startTime":1763.934,"endTime":1767.634,"body":"volume are the ones that you're hearing"},{"startTime":1763.934,"endTime":1767.634,"body":"being like, women need 30 sets or whatever"},{"startTime":1767.634,"endTime":1770.214,"body":"it is, because look at me, I've done 30"},{"startTime":1767.634,"endTime":1770.214,"body":"sets."},{"startTime":1770.966,"endTime":1773.986,"body":"So I think you have to be careful of that"},{"startTime":1770.966,"endTime":1773.986,"body":"and just kind of reflect on what the"},{"startTime":1773.986,"endTime":1777.246,"body":"science actually says there, which is,"},{"startTime":1773.986,"endTime":1777.246,"body":"hey, you can do a little bit more."},{"startTime":1777.246,"endTime":1780.426,"body":"Aaron also mentioned better recovery."},{"startTime":1780.426,"endTime":1785.246,"body":"And that's true both in session, like"},{"startTime":1780.426,"endTime":1785.246,"body":"between sets, women can potentially rest"},{"startTime":1785.246,"endTime":1788.806,"body":"less, which may just mean that they can do"},{"startTime":1785.246,"endTime":1788.806,"body":"that extra two sets per muscle group or"},{"startTime":1788.806,"endTime":1790.666,"body":"whatever it is in the same amount of time."},{"startTime":1790.666,"endTime":1794.286,"body":"But women also tend to recover better"},{"startTime":1790.666,"endTime":1794.286,"body":"between sessions."},{"startTime":1794.386,"endTime":1799.062,"body":"So they maybe can do higher frequencies"},{"startTime":1794.386,"endTime":1799.062,"body":"and things like that."},{"startTime":1799.062,"endTime":1803.022,"body":"Beyond that, I think that's the hard"},{"startTime":1799.062,"endTime":1803.022,"body":"science of the differences between men and"},{"startTime":1803.022,"endTime":1803.942,"body":"women."},{"startTime":1804.782,"endTime":1809.132,"body":"I don't think there's science to support"},{"startTime":1804.782,"endTime":1809.132,"body":"cycle syncing at this point."},{"startTime":1809.132,"endTime":1812.102,"body":"In fact, there seems to be evidence to the"},{"startTime":1809.132,"endTime":1812.102,"body":"contrary."},{"startTime":1813.282,"endTime":1817.702,"body":"And beyond that, I think it comes down to"},{"startTime":1813.282,"endTime":1817.702,"body":"a lot of personal preference."},{"startTime":1817.702,"endTime":1822.442,"body":"Like, hey, I might want to spend more time"},{"startTime":1817.702,"endTime":1822.442,"body":"on my glutes and less time on my chest or"},{"startTime":1822.442,"endTime":1825.322,"body":"something along those lines, but you"},{"startTime":1822.442,"endTime":1825.322,"body":"definitely don't have to."},{"startTime":1825.322,"endTime":1828.27,"body":"So, I mean, the way I program Paragon is"},{"startTime":1825.322,"endTime":1828.27,"body":"that..."},{"startTime":1828.726,"endTime":1832.946,"body":"The physique programs usually have"},{"startTime":1828.726,"endTime":1832.946,"body":"slightly less chest and slightly more"},{"startTime":1832.946,"endTime":1837.946,"body":"glutes, slightly more delts and upper back"},{"startTime":1832.946,"endTime":1837.946,"body":"to compensate for kind of less chest."},{"startTime":1838.046,"endTime":1839.556,"body":"Not huge differences though."},{"startTime":1839.556,"endTime":1842.766,"body":"Like we have plenty of guys that follow"},{"startTime":1839.556,"endTime":1842.766,"body":"the program and don't really even notice"},{"startTime":1842.766,"endTime":1846.376,"body":"any detriment or they're like, hey, what"},{"startTime":1842.766,"endTime":1846.376,"body":"can I do to get more chest?"},{"startTime":1846.376,"endTime":1849.406,"body":"I'm like, just add one chest exercise at"},{"startTime":1846.376,"endTime":1849.406,"body":"the end or whatever."},{"startTime":1849.406,"endTime":1852.026,"body":"So there's a number of ways around that."},{"startTime":1852.026,"endTime":1856.066,"body":"But either way, yeah, I think the actual"},{"startTime":1852.026,"endTime":1856.066,"body":"differences are minimal."},{"startTime":1856.066,"endTime":1857.666,"body":"And so,"},{"startTime":1857.814,"endTime":1862.094,"body":"I don't think you need to be too concerned"},{"startTime":1857.814,"endTime":1862.094,"body":"about that, just minor adjustments here."},{"startTime":1866.051,"endTime":1867.711,"body":"Very well put."},{"startTime":1869.111,"endTime":1873.371,"body":"Okay, I'll kick this one to you and then I"},{"startTime":1869.111,"endTime":1873.371,"body":"obviously have my thoughts on it, but I'm"},{"startTime":1873.371,"endTime":1875.071,"body":"definitely curious to yours."},{"startTime":1875.311,"endTime":1877.411,"body":"I think I'm addicted to exercise."},{"startTime":1877.411,"endTime":1879.231,"body":"Definitely dependent."},{"startTime":1879.231,"endTime":1881.751,"body":"Is there a point where it's unhealthy?"},{"startTime":1882.262,"endTime":1884.222,"body":"I love, I love this question."},{"startTime":1884.222,"endTime":1885.722,"body":"This is probably my favorite question."},{"startTime":1885.722,"endTime":1889.422,"body":"There's a lot of good questions this week,"},{"startTime":1885.722,"endTime":1889.422,"body":"but I love, I love this question."},{"startTime":1889.762,"endTime":1895.362,"body":"So yes, there's definitely a point where"},{"startTime":1889.762,"endTime":1895.362,"body":"it's unhealthy, but I think that point is"},{"startTime":1895.362,"endTime":1898.462,"body":"really, really far away, like really far."},{"startTime":1898.462,"endTime":1902.202,"body":"I would call myself dependent on exercise"},{"startTime":1898.462,"endTime":1902.202,"body":"as well."},{"startTime":1902.202,"endTime":1907.462,"body":"I don't want to say I'm addicted to"},{"startTime":1902.202,"endTime":1907.462,"body":"exercise because I don't think it's"},{"startTime":1907.462,"endTime":1907.882,"body":"unhealthy."},{"startTime":1907.882,"endTime":1911.35,"body":"And I think that addictions have this"},{"startTime":1907.882,"endTime":1911.35,"body":"association of being unhealthy."},{"startTime":1911.35,"endTime":1914.79,"body":"But when I actually, when I, when I"},{"startTime":1911.35,"endTime":1914.79,"body":"reflected on this question, I was like,"},{"startTime":1914.79,"endTime":1916.74,"body":"how much do I actually exercise?"},{"startTime":1916.74,"endTime":1921.59,"body":"And I calculated kind of the total amount"},{"startTime":1916.74,"endTime":1921.59,"body":"of movement that I do across a day or a"},{"startTime":1921.59,"endTime":1922.24,"body":"week."},{"startTime":1922.24,"endTime":1924.07,"body":"And I'll count my walks in there too."},{"startTime":1924.07,"endTime":1931.79,"body":"So we're talking walks, bike rides,"},{"startTime":1924.07,"endTime":1931.79,"body":"lifting, and the occasional sport that I"},{"startTime":1931.79,"endTime":1935.01,"body":"play or, you know, running around the"},{"startTime":1931.79,"endTime":1935.01,"body":"neighborhood with Bryson or something like"},{"startTime":1935.01,"endTime":1935.24,"body":"that."},{"startTime":1935.24,"endTime":1938.506,"body":"So I think that I average,"},{"startTime":1938.838,"endTime":1943.268,"body":"approximately three hours a day of"},{"startTime":1938.838,"endTime":1943.268,"body":"movement, which is 21 hours a week."},{"startTime":1943.268,"endTime":1947.098,"body":"I think there's certainly days where"},{"startTime":1943.268,"endTime":1947.098,"body":"that's higher, where it could be four or"},{"startTime":1947.098,"endTime":1950.458,"body":"five, and there's certainly days where"},{"startTime":1947.098,"endTime":1950.458,"body":"it's lower, where it's one or less."},{"startTime":1950.458,"endTime":1953.858,"body":"But I think the average for me is around"},{"startTime":1950.458,"endTime":1953.858,"body":"three hours a day, and I think that's a"},{"startTime":1953.858,"endTime":1954.438,"body":"lot."},{"startTime":1954.438,"endTime":1957.838,"body":"I think that most people would look at 21"},{"startTime":1954.438,"endTime":1957.838,"body":"hours of movement for a week and say,"},{"startTime":1957.838,"endTime":1960.478,"body":"yeah, that is a shit ton of movement."},{"startTime":1960.478,"endTime":1965.198,"body":"But I don't think that that even nearly"},{"startTime":1960.478,"endTime":1965.198,"body":"begins to border on unhealthy."},{"startTime":1965.238,"endTime":1968.91,"body":"When you talk about unhealthy, I think"},{"startTime":1965.238,"endTime":1968.91,"body":"that,"},{"startTime":1969.142,"endTime":1972.062,"body":"it has to be the result of one of two"},{"startTime":1969.142,"endTime":1972.062,"body":"things."},{"startTime":1972.062,"endTime":1974.542,"body":"One is that you can't recover from it"},{"startTime":1972.062,"endTime":1974.542,"body":"anymore."},{"startTime":1974.542,"endTime":1979.262,"body":"And if you can't recover from it, it is by"},{"startTime":1974.542,"endTime":1979.262,"body":"definition unhealthy, but that could"},{"startTime":1979.262,"endTime":1983.122,"body":"happen at lower levels of exercise output."},{"startTime":1983.122,"endTime":1986.722,"body":"If you're not sleeping well, you're not"},{"startTime":1983.122,"endTime":1986.722,"body":"eating well, you have a ton of stress in"},{"startTime":1986.722,"endTime":1987.742,"body":"your life."},{"startTime":1987.742,"endTime":1992.942,"body":"Like there is a certainly a point where"},{"startTime":1987.742,"endTime":1992.942,"body":"too much is too much when it is"},{"startTime":1992.942,"endTime":1993.872,"body":"unrecoverable."},{"startTime":1993.872,"endTime":1994.966,"body":"But if you're..."},{"startTime":1994.966,"endTime":1998.166,"body":"able to recover, you're eating enough"},{"startTime":1994.966,"endTime":1998.166,"body":"food, you're sleeping well, your life"},{"startTime":1998.166,"endTime":2001.226,"body":"stress is in management, et cetera, et"},{"startTime":1998.166,"endTime":2001.226,"body":"cetera."},{"startTime":2001.566,"endTime":2006.366,"body":"I think that that number is really high"},{"startTime":2001.566,"endTime":2006.366,"body":"where it begins to become unhealthy."},{"startTime":2006.706,"endTime":2010.556,"body":"And so recoverability is number one for"},{"startTime":2006.706,"endTime":2010.556,"body":"sure."},{"startTime":2010.556,"endTime":2015.686,"body":"The second is the point where it might"},{"startTime":2010.556,"endTime":2015.686,"body":"begin to affect your relationships and"},{"startTime":2015.686,"endTime":2017.046,"body":"your life negatively."},{"startTime":2017.046,"endTime":2020.866,"body":"So maybe you're still recovering from it"},{"startTime":2017.046,"endTime":2020.866,"body":"fine physically, but you're prioritizing"},{"startTime":2020.866,"endTime":2021.942,"body":"exercise over."},{"startTime":2021.942,"endTime":2024.922,"body":"spending time with your wife or with your"},{"startTime":2021.942,"endTime":2024.922,"body":"kids or something like that."},{"startTime":2024.922,"endTime":2027.962,"body":"And then I think at that point, now you're"},{"startTime":2024.922,"endTime":2027.962,"body":"looking at these, like if it's"},{"startTime":2027.962,"endTime":2032.622,"body":"recoverability or it's affecting your life"},{"startTime":2027.962,"endTime":2032.622,"body":"circumstances negatively, now it begins to"},{"startTime":2032.622,"endTime":2034.362,"body":"move into the category of addiction."},{"startTime":2034.362,"endTime":2038.522,"body":"But if you have the rest of everything in"},{"startTime":2034.362,"endTime":2038.522,"body":"order, I think the ceiling for where it"},{"startTime":2038.522,"endTime":2042.382,"body":"becomes unhealthy physically is"},{"startTime":2038.522,"endTime":2042.382,"body":"astronomically high."},{"startTime":2043.619,"endTime":2046.919,"body":"man, you did a very, very good job"},{"startTime":2043.619,"endTime":2046.919,"body":"answering that."},{"startTime":2048.179,"endTime":2053.699,"body":"I was going to take it in a different"},{"startTime":2048.179,"endTime":2053.699,"body":"direction and almost immediately you"},{"startTime":2053.699,"endTime":2057.499,"body":"changed my perception on it because you"},{"startTime":2053.699,"endTime":2057.499,"body":"said that like, you're like, hey, I am"},{"startTime":2057.499,"endTime":2059.799,"body":"definitely dependent on exercise."},{"startTime":2059.799,"endTime":2062.919,"body":"And I realized like, holy shit, so am I."},{"startTime":2062.919,"endTime":2067.459,"body":"Like the days that I don't move, like for"},{"startTime":2062.919,"endTime":2067.459,"body":"instance, today is just a jam packed day."},{"startTime":2067.459,"endTime":2069.129,"body":"Tuesdays are my busiest checking day."},{"startTime":2069.129,"endTime":2071.1189999999997,"body":"We record the podcast."},{"startTime":2071.6189999999997,"endTime":2074.979,"body":"I had to pack for this trip tomorrow"},{"startTime":2071.6189999999997,"endTime":2074.979,"body":"because I have to wake up at 5 a and"},{"startTime":2074.979,"endTime":2077.919,"body":"finish the rest of my check -ins and then"},{"startTime":2074.979,"endTime":2077.919,"body":"my flight's super early morning."},{"startTime":2077.919,"endTime":2079.519,"body":"I just had to do a lot of shit."},{"startTime":2079.519,"endTime":2081.079,"body":"I had to go get my back worked on."},{"startTime":2081.079,"endTime":2082.409,"body":"I just had an action -packed day."},{"startTime":2082.409,"endTime":2083.719,"body":"I was like, I cannot go train today."},{"startTime":2083.719,"endTime":2085.059,"body":"I don't have enough time."},{"startTime":2085.059,"endTime":2086.559,"body":"It messes with me."},{"startTime":2086.559,"endTime":2090.659,"body":"And it's not that I need, I'm training all"},{"startTime":2086.559,"endTime":2090.659,"body":"the time, but I just like to get out, move"},{"startTime":2090.659,"endTime":2091.859,"body":"my body, and get sweaty."},{"startTime":2091.859,"endTime":2093.859,"body":"I feel better, right?"},{"startTime":2093.859,"endTime":2095.811,"body":"So I realize I am dependent."},{"startTime":2095.811,"endTime":2096.991,"body":"on exercise, right?"},{"startTime":2096.991,"endTime":2102.031,"body":"It's just I'm dependent on it for me to"},{"startTime":2096.991,"endTime":2102.031,"body":"feel at my highest, you know, operating"},{"startTime":2102.031,"endTime":2103.803,"body":"best self sort of thing."},{"startTime":2105.347,"endTime":2110.007,"body":"I think where it becomes unhealthy, like"},{"startTime":2105.347,"endTime":2110.007,"body":"you said, is where it impedes with"},{"startTime":2110.007,"endTime":2112.497,"body":"relationships that are important to you."},{"startTime":2112.497,"endTime":2114.007,"body":"That's a big one."},{"startTime":2114.007,"endTime":2118.747,"body":"Because, for example, Jenny might be like,"},{"startTime":2114.007,"endTime":2118.747,"body":"hey, on Saturday we're all getting"},{"startTime":2118.747,"endTime":2123.707,"body":"together and we're gonna go, I don't know,"},{"startTime":2118.747,"endTime":2123.707,"body":"to this fucking bar and listen to this"},{"startTime":2123.707,"endTime":2125.987,"body":"acoustic person play guitar."},{"startTime":2125.987,"endTime":2127.131,"body":"I'm like, I don't fuck."},{"startTime":2128.099,"endTime":2129.039,"body":"to go train."},{"startTime":2129.039,"endTime":2131.669,"body":"I'm not even going to act like I'm coming"},{"startTime":2129.039,"endTime":2131.669,"body":"to that."},{"startTime":2131.669,"endTime":2132.799,"body":"I'm going to go train."},{"startTime":2132.799,"endTime":2137.099,"body":"So I think it's where it's important to"},{"startTime":2132.799,"endTime":2137.099,"body":"you, like relationships that are important"},{"startTime":2137.099,"endTime":2137.539,"body":"to you."},{"startTime":2137.539,"endTime":2139.819,"body":"That's the kicker there."},{"startTime":2139.819,"endTime":2145.539,"body":"And when you start crossing into the"},{"startTime":2139.819,"endTime":2145.539,"body":"neuroticism and that sort of thing, like I"},{"startTime":2145.539,"endTime":2151.159,"body":"need to do my cardio every single day"},{"startTime":2145.539,"endTime":2151.159,"body":"because I need to burn 200 calories or and"},{"startTime":2151.159,"endTime":2154.719,"body":"then you insert this, you know, made up"},{"startTime":2151.159,"endTime":2154.719,"body":"bad thing that happens, which isn't"},{"startTime":2154.719,"endTime":2156.259,"body":"actually true."},{"startTime":2156.259,"endTime":2162.419,"body":"I think that's where it borders on"},{"startTime":2156.259,"endTime":2162.419,"body":"unhealthy, where the fears are effectively"},{"startTime":2162.419,"endTime":2168.259,"body":"baseless, or you create these stories that"},{"startTime":2162.419,"endTime":2168.259,"body":"you tell yourself that if I don't do X,"},{"startTime":2168.259,"endTime":2171.579,"body":"then Y is gonna happen, even though that's"},{"startTime":2168.259,"endTime":2171.579,"body":"not true."},{"startTime":2171.579,"endTime":2177.799,"body":"And that is one, I've had that with"},{"startTime":2171.579,"endTime":2177.799,"body":"clients, again, typically female, who are"},{"startTime":2177.799,"endTime":2183.725,"body":"just doing insanely high amounts of"},{"startTime":2177.799,"endTime":2183.725,"body":"cardio, and will be in a gain."},{"startTime":2183.939,"endTime":2188.979,"body":"Literally, they like they want to build"},{"startTime":2183.939,"endTime":2188.979,"body":"muscle, but they are very, very hesitant"},{"startTime":2188.979,"endTime":2193.939,"body":"on borderline refusal to pull back the"},{"startTime":2188.979,"endTime":2193.939,"body":"cardio to like a reasonable degree,"},{"startTime":2193.939,"endTime":2195.959,"body":"because they're so attached to it."},{"startTime":2195.959,"endTime":2198.839,"body":"And they think that's what they need to"},{"startTime":2195.959,"endTime":2198.839,"body":"not get fat."},{"startTime":2198.839,"endTime":2203.739,"body":"So like in those cases, I would say it's"},{"startTime":2198.839,"endTime":2203.739,"body":"unhealthy, because it's you have"},{"startTime":2203.739,"endTime":2206.119,"body":"irrational fears around it at this point."},{"startTime":2206.119,"endTime":2210.959,"body":"But identifying where you are on that"},{"startTime":2206.119,"endTime":2210.959,"body":"scale, I think is important in helping you"},{"startTime":2210.959,"endTime":2214.134,"body":"determine if it is unhealthy, or if it's"},{"startTime":2210.959,"endTime":2214.134,"body":"perfectly healthy."},{"startTime":2214.134,"endTime":2214.684,"body":"Yeah."},{"startTime":2214.684,"endTime":2215.874,"body":"No, those are really good points."},{"startTime":2215.874,"endTime":2218.934,"body":"Is that kind of the direction that you"},{"startTime":2215.874,"endTime":2218.934,"body":"were going to take it initially?"},{"startTime":2220.234,"endTime":2220.734,"body":"Okay."},{"startTime":2220.734,"endTime":2221.214,"body":"Cool."},{"startTime":2221.214,"endTime":2226.314,"body":"So the last thing I'll say on it is I"},{"startTime":2221.214,"endTime":2226.314,"body":"think movement is medicine for the most"},{"startTime":2226.314,"endTime":2226.604,"body":"part."},{"startTime":2226.604,"endTime":2228.934,"body":"And much like you said, you know, it makes"},{"startTime":2226.604,"endTime":2228.934,"body":"me feel good."},{"startTime":2228.934,"endTime":2231.774,"body":"And I think that a lot of other people"},{"startTime":2228.934,"endTime":2231.774,"body":"find the same."},{"startTime":2232.214,"endTime":2238.294,"body":"And if you actually look at the studies of"},{"startTime":2232.214,"endTime":2238.294,"body":"where it becomes detrimental, I mean,"},{"startTime":2238.294,"endTime":2242.234,"body":"the increases in mitochondrial function,"},{"startTime":2238.294,"endTime":2242.234,"body":"which have the downstream effects on"},{"startTime":2242.234,"endTime":2246.594,"body":"glucose control, metabolic control, all of"},{"startTime":2242.234,"endTime":2246.594,"body":"these different parameters, cardiovascular"},{"startTime":2246.594,"endTime":2248.794,"body":"health, they just keep going up."},{"startTime":2248.794,"endTime":2251.914,"body":"They keep going up and there really isn't"},{"startTime":2248.794,"endTime":2251.914,"body":"a point where it becomes detrimental until"},{"startTime":2251.914,"endTime":2257.374,"body":"you're at like pro cycling level where"},{"startTime":2251.914,"endTime":2257.374,"body":"you're training 30 to 40 hours a week and"},{"startTime":2257.374,"endTime":2259.934,"body":"your body begins to break down into a"},{"startTime":2257.374,"endTime":2259.934,"body":"catabolic state."},{"startTime":2259.934,"endTime":2262.794,"body":"And so I do think that that ceiling is"},{"startTime":2259.934,"endTime":2262.794,"body":"extremely high."},{"startTime":2262.794,"endTime":2266.68,"body":"And the last thing is, so there was"},{"startTime":2262.794,"endTime":2266.68,"body":"studies done,"},{"startTime":2267.318,"endTime":2271.278,"body":"on the hunter gatherer tribes that are"},{"startTime":2267.318,"endTime":2271.278,"body":"still around like the Hadza and stuff like"},{"startTime":2271.278,"endTime":2271.758,"body":"that."},{"startTime":2271.758,"endTime":2277.718,"body":"And they found that they tend to move four"},{"startTime":2271.758,"endTime":2277.718,"body":"to six hours a day."},{"startTime":2277.738,"endTime":2281.778,"body":"And so, you know, I'm talking about, I"},{"startTime":2277.738,"endTime":2281.778,"body":"move three hours a day on average."},{"startTime":2281.778,"endTime":2285.568,"body":"They're moving, you know, one and a half"},{"startTime":2281.778,"endTime":2285.568,"body":"to two times as much."},{"startTime":2285.568,"endTime":2293.758,"body":"And that is, I believe in compliance with"},{"startTime":2285.568,"endTime":2293.758,"body":"the way that the old tribes used to move,"},{"startTime":2293.758,"endTime":2295.098,"body":"you know, 10 ,000 years ago."},{"startTime":2295.098,"endTime":2295.726,"body":"So."},{"startTime":2295.843,"endTime":2299.923,"body":"Yep, very good additions."},{"startTime":2303.542,"endTime":2308.354,"body":"Thoughts on high reps like 20 plus when"},{"startTime":2303.542,"endTime":2308.354,"body":"prioritizing leg growth go."},{"startTime":2308.931,"endTime":2311.651,"body":"I think it has its place."},{"startTime":2311.771,"endTime":2321.431,"body":"However, I would be very hesitant to train"},{"startTime":2311.771,"endTime":2321.431,"body":"all of exercises and all sets like that."},{"startTime":2321.571,"endTime":2326.211,"body":"For example, a very, and I believe I've"},{"startTime":2321.571,"endTime":2326.211,"body":"talked about this on the podcast before, a"},{"startTime":2326.211,"endTime":2331.631,"body":"very common programming incorporation that"},{"startTime":2326.211,"endTime":2331.631,"body":"I'll use for newer clients that I'm trying"},{"startTime":2331.631,"endTime":2336.771,"body":"to get them to train harder is a"},{"startTime":2331.631,"endTime":2336.771,"body":"Widowmaker set on a light press, 20 reps"},{"startTime":2336.771,"endTime":2338.115,"body":"on the light press."},{"startTime":2338.115,"endTime":2344.095,"body":"And I use it as pretty much a teaching"},{"startTime":2338.115,"endTime":2344.095,"body":"tool for people and I think like you take"},{"startTime":2344.095,"endTime":2350.115,"body":"one of those Like you do it properly with"},{"startTime":2344.095,"endTime":2350.115,"body":"adequate load like two, you know one RIR"},{"startTime":2350.115,"endTime":2356.455,"body":"and it's an actual one RIR and not a five"},{"startTime":2350.115,"endTime":2356.455,"body":"RIR The stimulus is insane and you only"},{"startTime":2356.455,"endTime":2358.215,"body":"need one"},{"startTime":2358.947,"endTime":2364.467,"body":"That being said, I think the leg press is"},{"startTime":2358.947,"endTime":2364.467,"body":"a very good example of that because your"},{"startTime":2364.467,"endTime":2368.327,"body":"core is effectively supported through"},{"startTime":2364.467,"endTime":2368.327,"body":"gravity and being, you know, pigeoned into"},{"startTime":2368.327,"endTime":2370.727,"body":"the machine and those sorts of things."},{"startTime":2370.727,"endTime":2376.147,"body":"Doing things like RDLs and stuff, I think,"},{"startTime":2370.727,"endTime":2376.147,"body":"you know, core and grip becomes limiting"},{"startTime":2376.147,"endTime":2376.977,"body":"factors and stuff."},{"startTime":2376.977,"endTime":2379.707,"body":"So I think it has its place."},{"startTime":2380.387,"endTime":2385.047,"body":"If you were like really short on time, you"},{"startTime":2380.387,"endTime":2385.047,"body":"know, and you were doing like, hey, I have"},{"startTime":2385.047,"endTime":2386.527,"body":"like 30 minutes to train."},{"startTime":2386.527,"endTime":2387.427,"body":"I might do that."},{"startTime":2387.427,"endTime":2388.699,"body":"You might do like."},{"startTime":2389.027,"endTime":2392.167,"body":"two of those on the leg press and like one"},{"startTime":2389.027,"endTime":2392.167,"body":"on the leg extension or something like"},{"startTime":2392.167,"endTime":2392.307,"body":"that."},{"startTime":2392.307,"endTime":2395.547,"body":"And like, there's your quad day, you know,"},{"startTime":2392.307,"endTime":2395.547,"body":"three sets sort of thing."},{"startTime":2395.646,"endTime":2403.227,"body":"But I think it is exercise selection"},{"startTime":2395.646,"endTime":2403.227,"body":"dependent for the effectiveness for"},{"startTime":2403.227,"endTime":2404.855,"body":"obvious reasons."},{"startTime":2405.654,"endTime":2408.634,"body":"Yeah, I think there's certainly value in"},{"startTime":2405.654,"endTime":2408.634,"body":"that."},{"startTime":2408.634,"endTime":2414.054,"body":"I mean, you and I both remember the 20 rep"},{"startTime":2408.634,"endTime":2414.054,"body":"squat program from back in the day."},{"startTime":2414.054,"endTime":2417.094,"body":"And that's as much of a gut punch as"},{"startTime":2414.054,"endTime":2417.094,"body":"anything."},{"startTime":2417.094,"endTime":2417.664,"body":"Yeah."},{"startTime":2417.664,"endTime":2419.894,"body":"But I mean, it's extremely effective."},{"startTime":2419.894,"endTime":2426.074,"body":"It is, I was writing about it on my"},{"startTime":2419.894,"endTime":2426.074,"body":"lifters story, you know, my new Instagram"},{"startTime":2426.074,"endTime":2429.734,"body":"thing on one of my posts, I was talking"},{"startTime":2426.074,"endTime":2429.734,"body":"about how that's how I started training"},{"startTime":2429.734,"endTime":2433.654,"body":"literally was with 20 rep breathing squats"},{"startTime":2429.734,"endTime":2433.654,"body":"and pullovers."},{"startTime":2433.974,"endTime":2434.674,"body":"So,"},{"startTime":2435.734,"endTime":2439.734,"body":"I do think there's significant benefit,"},{"startTime":2435.734,"endTime":2439.734,"body":"especially for legs to going up in high"},{"startTime":2439.734,"endTime":2439.924,"body":"reps."},{"startTime":2439.924,"endTime":2444.614,"body":"I don't really know why legs seem to be so"},{"startTime":2439.924,"endTime":2444.614,"body":"responsive to that, especially because"},{"startTime":2444.614,"endTime":2446.174,"body":"like we walk around on them all the time."},{"startTime":2446.174,"endTime":2450.654,"body":"So you'd think that they would be less"},{"startTime":2446.174,"endTime":2450.654,"body":"responsive to higher rep sets."},{"startTime":2450.654,"endTime":2456.254,"body":"But maybe that's exactly why they are"},{"startTime":2450.654,"endTime":2456.254,"body":"responsive to them under load."},{"startTime":2456.254,"endTime":2463.414,"body":"That is the potential drawback or negative"},{"startTime":2456.254,"endTime":2463.414,"body":"of doing high rep leg sets is that I"},{"startTime":2463.414,"endTime":2464.046,"body":"think."},{"startTime":2464.046,"endTime":2472.246,"body":"Oftentimes, even in advanced athletes,"},{"startTime":2464.046,"endTime":2472.246,"body":"that failure is feigned or masked by the"},{"startTime":2472.246,"endTime":2474.126,"body":"discomfort that you're experiencing."},{"startTime":2474.126,"endTime":2478.606,"body":"You know, high rep leg extensions, it's"},{"startTime":2474.126,"endTime":2478.606,"body":"that lactic acid metabolic metabolites"},{"startTime":2478.606,"endTime":2481.886,"body":"that kind of build up in your thigh and"},{"startTime":2478.606,"endTime":2481.886,"body":"you feel like you want to quit even though"},{"startTime":2481.886,"endTime":2484.816,"body":"you probably could do more if you"},{"startTime":2481.886,"endTime":2484.816,"body":"legitimately had a gun to your head,"},{"startTime":2484.816,"endTime":2485.586,"body":"right?"},{"startTime":2485.586,"endTime":2490.934,"body":"When it's squats or hack squats or"},{"startTime":2485.586,"endTime":2490.934,"body":"something like that, it's more systemic."},{"startTime":2490.934,"endTime":2495.434,"body":"And it's like, my God, like, I don't know"},{"startTime":2490.934,"endTime":2495.434,"body":"if I'm gonna survive if I try to do this"},{"startTime":2495.434,"endTime":2502.294,"body":"again, less the burn, it's more the actual"},{"startTime":2495.434,"endTime":2502.294,"body":"sense of fearing death."},{"startTime":2502.894,"endTime":2511.054,"body":"And so I think it takes a special unique"},{"startTime":2502.894,"endTime":2511.054,"body":"person who's a little fucked up to do high"},{"startTime":2511.054,"endTime":2512.834,"body":"rep sets of leg stuff."},{"startTime":2512.834,"endTime":2516.754,"body":"And so more power to you if you're that"},{"startTime":2512.834,"endTime":2516.754,"body":"person, I think there is definitely, there"},{"startTime":2516.754,"endTime":2520.076,"body":"are definitely gains to be had up there."},{"startTime":2521.366,"endTime":2523.128,"body":"just proceed with caution."},{"startTime":2523.683,"endTime":2529.723,"body":"Yeah, I think that more so than any other"},{"startTime":2523.683,"endTime":2529.723,"body":"term of this use is like the devil is in"},{"startTime":2529.723,"endTime":2530.973,"body":"the dose, right?"},{"startTime":2530.973,"endTime":2532.973,"body":"Like one set most people can handle."},{"startTime":2532.973,"endTime":2538.463,"body":"If you turn your entire leg day into 20"},{"startTime":2532.973,"endTime":2538.463,"body":"rep sets, like you're in for a bad time."},{"startTime":2538.902,"endTime":2543.322,"body":"Yeah, I would probably do it as some sort"},{"startTime":2538.902,"endTime":2543.322,"body":"of like reverse pyramid where it's like a"},{"startTime":2543.322,"endTime":2547.118,"body":"top heavier set and then maybe a back"},{"startTime":2543.322,"endTime":2547.118,"body":"offset or two back offsets or something."},{"startTime":2548.639,"endTime":2549.338,"body":"Yep."},{"startTime":2549.622,"endTime":2552.022,"body":"All right, I'm gonna kick this one over to"},{"startTime":2549.622,"endTime":2552.022,"body":"you."},{"startTime":2552.022,"endTime":2557.122,"body":"Pros and cons of smart coaching apps like"},{"startTime":2552.022,"endTime":2557.122,"body":"MacroFactor or Carbon as compared to"},{"startTime":2557.122,"endTime":2559.08,"body":"working with a real coach."},{"startTime":2559.747,"endTime":2566.947,"body":"Yeah, so the interesting thing here and"},{"startTime":2559.747,"endTime":2566.947,"body":"why I love answering this question is I've"},{"startTime":2566.947,"endTime":2570.967,"body":"detailed before on the podcast, like in my"},{"startTime":2566.947,"endTime":2570.967,"body":"past, I was a software engineer."},{"startTime":2570.967,"endTime":2574.567,"body":"I built and worked on like very complex"},{"startTime":2570.967,"endTime":2574.567,"body":"systems."},{"startTime":2574.567,"endTime":2578.847,"body":"You have to build against a set number of"},{"startTime":2574.567,"endTime":2578.847,"body":"constraints, right?"},{"startTime":2578.847,"endTime":2586.407,"body":"And it's when X happens, then Y, or if X"},{"startTime":2578.847,"endTime":2586.407,"body":"and Y happened, then Z, or if X, Y and Z"},{"startTime":2586.407,"endTime":2588.355,"body":"happened, then A."},{"startTime":2588.355,"endTime":2594.195,"body":"The difficulty with the coaching apps is"},{"startTime":2588.355,"endTime":2594.195,"body":"they do not take into account the client"},{"startTime":2594.195,"endTime":2595.255,"body":"psychology."},{"startTime":2595.255,"endTime":2601.675,"body":"And what we know is that that is literally"},{"startTime":2595.255,"endTime":2601.675,"body":"the number one factor in success or"},{"startTime":2601.675,"endTime":2605.135,"body":"failure outcomes with nutrition, right?"},{"startTime":2605.815,"endTime":2610.795,"body":"From a math and science standpoint, the"},{"startTime":2605.815,"endTime":2610.795,"body":"coaching apps are perfect, right?"},{"startTime":2610.795,"endTime":2612.163,"body":"And for the..."},{"startTime":2612.163,"endTime":2618.943,"body":"right type of individual, they never need,"},{"startTime":2612.163,"endTime":2618.943,"body":"I don't think they actually do need to"},{"startTime":2618.943,"endTime":2623.203,"body":"ever hire an online coach or an in -person"},{"startTime":2618.943,"endTime":2623.203,"body":"coach or anything like that."},{"startTime":2623.403,"endTime":2625.843,"body":"They are the small percentage."},{"startTime":2625.843,"endTime":2629.383,"body":"The majority of people need like,"},{"startTime":2629.443,"endTime":2635.983,"body":"from a coaching standpoint, not, they need"},{"startTime":2629.443,"endTime":2635.983,"body":"the X's and O's for sure, but it's"},{"startTime":2635.983,"endTime":2636.653,"body":"circumstantial."},{"startTime":2636.653,"endTime":2642.443,"body":"And like we've talked on numerous times in"},{"startTime":2636.653,"endTime":2642.443,"body":"this episode when people have irrational"},{"startTime":2642.443,"endTime":2648.523,"body":"fears or they're like, well, I fucked"},{"startTime":2642.443,"endTime":2648.523,"body":"Thursday and Friday up and went way over."},{"startTime":2648.523,"endTime":2652.103,"body":"I'm just gonna rob from Monday, Tuesday"},{"startTime":2648.523,"endTime":2652.103,"body":"and Wednesday to like make up for it."},{"startTime":2652.103,"endTime":2656.183,"body":"And that's something that a lot of the"},{"startTime":2652.103,"endTime":2656.183,"body":"algorithm apps will do."},{"startTime":2656.579,"endTime":2660.279,"body":"The downside is that just creates a"},{"startTime":2656.579,"endTime":2660.279,"body":"vicious cycle of like, if I fuck up here,"},{"startTime":2660.279,"endTime":2663.699,"body":"I can just pay for it here, right?"},{"startTime":2663.699,"endTime":2669.199,"body":"And it's a vicious cycle that many people"},{"startTime":2663.699,"endTime":2669.199,"body":"get themselves in and many people never"},{"startTime":2669.199,"endTime":2671.139,"body":"get themselves out of it."},{"startTime":2671.139,"endTime":2673.719,"body":"And I just, I might be biased, right?"},{"startTime":2673.719,"endTime":2676.339,"body":"Cause this is literally how I earn my"},{"startTime":2673.719,"endTime":2676.339,"body":"living in that sort of thing."},{"startTime":2676.339,"endTime":2682.019,"body":"But I have zero concerns about the"},{"startTime":2676.339,"endTime":2682.019,"body":"coaching apps coming for my business"},{"startTime":2682.019,"endTime":2684.259,"body":"because I understand that."},{"startTime":2684.259,"endTime":2686.467,"body":"And the..."},{"startTime":2686.467,"endTime":2692.607,"body":"overwhelming majority of my successful"},{"startTime":2686.467,"endTime":2692.607,"body":"client like transformations and stuff are"},{"startTime":2692.707,"endTime":2699.287,"body":"psychology transformations that we then"},{"startTime":2692.707,"endTime":2699.287,"body":"get the physical parts like after it's"},{"startTime":2699.287,"endTime":2702.827,"body":"very rare do I have someone who comes to"},{"startTime":2699.287,"endTime":2702.827,"body":"me and pretty much already has all the"},{"startTime":2702.827,"endTime":2706.327,"body":"answers and I'm just guiding like I do"},{"startTime":2702.827,"endTime":2706.327,"body":"have some of those but it's not the"},{"startTime":2706.327,"endTime":2710.523,"body":"majority what do your thoughts be?"},{"startTime":2711.234,"endTime":2713.794,"body":"I don't have a lot of thoughts."},{"startTime":2714.374,"endTime":2716.194,"body":"I've never used one of these apps."},{"startTime":2716.194,"endTime":2718.414,"body":"I've never even really seen one in use."},{"startTime":2718.414,"endTime":2720.174,"body":"I've never taken myself on that journey."},{"startTime":2720.174,"endTime":2721.804,"body":"I've talked to some people that have."},{"startTime":2721.804,"endTime":2724.854,"body":"I know some people are really big fans of"},{"startTime":2721.804,"endTime":2724.854,"body":"them."},{"startTime":2724.954,"endTime":2731.534,"body":"I think that the app gets it wrong enough"},{"startTime":2724.954,"endTime":2731.534,"body":"that, like, to your point, I don't think"},{"startTime":2731.534,"endTime":2734.274,"body":"they're coming for that job entirely."},{"startTime":2734.274,"endTime":2737.046,"body":"I think it might shrink the market a"},{"startTime":2734.274,"endTime":2737.046,"body":"little bit."},{"startTime":2737.046,"endTime":2740.746,"body":"but there's always gonna be a need for"},{"startTime":2737.046,"endTime":2740.746,"body":"somebody that actually can make"},{"startTime":2740.746,"endTime":2747.406,"body":"adjustments through a conversation and"},{"startTime":2740.746,"endTime":2747.406,"body":"through the psychology of working with"},{"startTime":2747.406,"endTime":2751.546,"body":"that person individually and through"},{"startTime":2747.406,"endTime":2751.546,"body":"knowing them that the AI at this point at"},{"startTime":2751.546,"endTime":2753.966,"body":"least can't possibly know."},{"startTime":2754.466,"endTime":2757.526,"body":"And I've seen it with the RP hypertrophy"},{"startTime":2754.466,"endTime":2757.526,"body":"app too."},{"startTime":2757.526,"endTime":2761.046,"body":"Like I've had people come to me for"},{"startTime":2757.526,"endTime":2761.046,"body":"training that were on the RP hypertrophy"},{"startTime":2761.046,"endTime":2762.39,"body":"app, which is just a smart app."},{"startTime":2762.39,"endTime":2763.91,"body":"but for training."},{"startTime":2763.91,"endTime":2768.25,"body":"And they've told me that they've made like"},{"startTime":2763.91,"endTime":2768.25,"body":"wrong adjustments on adding sets or on"},{"startTime":2768.25,"endTime":2769.19,"body":"this or on that."},{"startTime":2769.19,"endTime":2770.91,"body":"And it's like caused problems for them."},{"startTime":2770.91,"endTime":2774.87,"body":"And so I'm sure there's benefit, like you"},{"startTime":2770.91,"endTime":2774.87,"body":"said, for some people that have no problem"},{"startTime":2774.87,"endTime":2779.03,"body":"with it, but there's certainly going to be"},{"startTime":2774.87,"endTime":2779.03,"body":"people that are always going to benefit"},{"startTime":2779.03,"endTime":2782.37,"body":"more by working with an individual that"},{"startTime":2779.03,"endTime":2782.37,"body":"knows them and cares for them and wants to"},{"startTime":2782.37,"endTime":2783.63,"body":"build that relationship."},{"startTime":2784.355,"endTime":2785.659,"body":"Yep, well put."},{"startTime":2788.47,"endTime":2791.322,"body":"how to prevent muscle loss during a cut."},{"startTime":2794.467,"endTime":2796.187,"body":"It well."},{"startTime":2798.563,"endTime":2801.043,"body":"You really can't, unfortunately, right?"},{"startTime":2801.043,"endTime":2805.143,"body":"The only way to do it is with drugs,"},{"startTime":2801.043,"endTime":2805.143,"body":"unfortunately."},{"startTime":2805.143,"endTime":2812.503,"body":"What you can do is limit the depth at"},{"startTime":2805.143,"endTime":2812.503,"body":"which that occurs through intelligent"},{"startTime":2812.503,"endTime":2813.923,"body":"programming, right?"},{"startTime":2813.923,"endTime":2817.363,"body":"Not training fasted, which is like one of"},{"startTime":2813.923,"endTime":2817.363,"body":"the biggest ones that I see people doing"},{"startTime":2817.363,"endTime":2819.063,"body":"all the time."},{"startTime":2819.063,"endTime":2824.143,"body":"Understanding the type of training,"},{"startTime":2819.063,"endTime":2824.143,"body":"especially around cardiovascular."},{"startTime":2824.547,"endTime":2830.247,"body":"modalities and then keeping your protein"},{"startTime":2824.547,"endTime":2830.247,"body":"and carbohydrate as high as you reasonably"},{"startTime":2830.247,"endTime":2836.327,"body":"can while staying within your rate of loss"},{"startTime":2830.247,"endTime":2836.327,"body":"because protein obviously adds amino acids"},{"startTime":2836.327,"endTime":2840.947,"body":"into the available amino acid pool so that"},{"startTime":2836.327,"endTime":2840.947,"body":"the body doesn't need to needlessly pull"},{"startTime":2840.947,"endTime":2845.059,"body":"from connective and muscle tissue to"},{"startTime":2840.947,"endTime":2845.059,"body":"provide that."},{"startTime":2845.059,"endTime":2849.529,"body":"And then carbohydrate is also muscle"},{"startTime":2845.059,"endTime":2849.529,"body":"sparing as well."},{"startTime":2849.529,"endTime":2854.219,"body":"So to kind of wrap that up into a cohesive"},{"startTime":2849.529,"endTime":2854.219,"body":"answer is keep your protein high, keep"},{"startTime":2854.219,"endTime":2859.079,"body":"your carbohydrate as high as you can while"},{"startTime":2854.219,"endTime":2859.079,"body":"still maintaining your rate of loss."},{"startTime":2859.079,"endTime":2860.639,"body":"Do not train fasted."},{"startTime":2860.639,"endTime":2863.789,"body":"Do not lose faster than you need to."},{"startTime":2863.789,"endTime":2869.759,"body":"The faster you lose, the more lean body"},{"startTime":2863.789,"endTime":2869.759,"body":"mass you will catalyze as an energy"},{"startTime":2869.759,"endTime":2870.839,"body":"substrate."},{"startTime":2871.299,"endTime":2873.619,"body":"And then there was one more."},{"startTime":2875.095,"endTime":2877.115,"body":"sleep, you need to optimize your sleep."},{"startTime":2877.115,"endTime":2881.115,"body":"There's that very, very, you know, like"},{"startTime":2877.115,"endTime":2881.115,"body":"paramount study that's, that's probably"},{"startTime":2881.115,"endTime":2882.535,"body":"like 15 years old at this point."},{"startTime":2882.535,"endTime":2890.355,"body":"But the more you sleep, the more body"},{"startTime":2882.535,"endTime":2890.355,"body":"weight you will lose from fat mass and not"},{"startTime":2890.355,"endTime":2892.055,"body":"lean body mass."},{"startTime":2892.175,"endTime":2894.587,"body":"So those are, that's a, in a nutshell."},{"startTime":2895.158,"endTime":2900.238,"body":"And then the thing he didn't mention was"},{"startTime":2895.158,"endTime":2900.238,"body":"keep training hard, close to failure."},{"startTime":2900.977,"endTime":2906.418,"body":"So he handled all of the nutrition and"},{"startTime":2900.977,"endTime":2906.418,"body":"lifestyle components and then I'll just"},{"startTime":2906.418,"endTime":2908.798,"body":"come in and be like, and keep training."},{"startTime":2909.118,"endTime":2911.378,"body":"So yeah, that one's important too."},{"startTime":2911.378,"endTime":2912.868,"body":"Nothing special with training."},{"startTime":2912.868,"endTime":2915.138,"body":"You don't need to completely change your"},{"startTime":2912.868,"endTime":2915.138,"body":"training."},{"startTime":2915.138,"endTime":2919.258,"body":"If anything, I would err on the side of"},{"startTime":2915.138,"endTime":2919.258,"body":"lower volumes and harder efforts than"},{"startTime":2919.258,"endTime":2921.798,"body":"higher volumes with lower efforts."},{"startTime":2922.498,"endTime":2923.99,"body":"But yeah, that's."},{"startTime":2923.99,"endTime":2925.89,"body":"pretty much it, no big changes to your"},{"startTime":2923.99,"endTime":2925.89,"body":"training there."},{"startTime":2925.89,"endTime":2929.43,"body":"And then make sure that you use your"},{"startTime":2925.89,"endTime":2929.43,"body":"training as a diagnostic tool, which can"},{"startTime":2929.43,"endTime":2930.31,"body":"help you assess."},{"startTime":2930.31,"endTime":2934.03,"body":"It's not gonna tell you directly if you're"},{"startTime":2930.31,"endTime":2934.03,"body":"losing or gaining or whether you're losing"},{"startTime":2934.03,"endTime":2941.47,"body":"muscle, but if you begin losing strength,"},{"startTime":2934.03,"endTime":2941.47,"body":"you can be pretty confident you're losing"},{"startTime":2941.47,"endTime":2945.83,"body":"muscle, but you could still be losing"},{"startTime":2941.47,"endTime":2945.83,"body":"muscle even if you don't lose strength."},{"startTime":2946.03,"endTime":2950.816,"body":"So at a minimum, you wanna at least try to"},{"startTime":2946.03,"endTime":2950.816,"body":"maintain your strength as best you can."},{"startTime":2951.363,"endTime":2953.583,"body":"Yep, very well put."},{"startTime":2953.974,"endTime":2956.834,"body":"All right, and then this one's another one"},{"startTime":2953.974,"endTime":2956.834,"body":"for you here."},{"startTime":2956.834,"endTime":2959.014,"body":"Actually, there's a lot for you here."},{"startTime":2959.014,"endTime":2962.502,"body":"How would you handle a client that"},{"startTime":2959.014,"endTime":2962.502,"body":"struggles with binge eating?"},{"startTime":2963.043,"endTime":2964.063,"body":"I wouldn't."},{"startTime":2964.063,"endTime":2970.503,"body":"And I think that this is a very overlooked"},{"startTime":2964.063,"endTime":2970.503,"body":"thing in the space."},{"startTime":2970.503,"endTime":2976.043,"body":"People that come into like binge eating"},{"startTime":2970.503,"endTime":2976.043,"body":"and in disordered eating patterns, they"},{"startTime":2976.043,"endTime":2979.383,"body":"need someone who understands that and is"},{"startTime":2976.043,"endTime":2979.383,"body":"qualified to handle that because this"},{"startTime":2979.383,"endTime":2982.723,"body":"we're moving into medical realm."},{"startTime":2983.363,"endTime":2988.283,"body":"And anytime like I have flags in my"},{"startTime":2983.363,"endTime":2988.283,"body":"onboarding and in my like literally last"},{"startTime":2988.283,"endTime":2991.363,"body":"literally this past week, someone applied"},{"startTime":2988.283,"endTime":2991.363,"body":"and in their"},{"startTime":2991.363,"endTime":2994.243,"body":"check in, or sorry, in their form"},{"startTime":2991.363,"endTime":2994.243,"body":"submission, they said that they struggle"},{"startTime":2994.243,"endTime":2995.392,"body":"with like binge eating."},{"startTime":2995.392,"endTime":3000.943,"body":"And I said, I will not take you on as a"},{"startTime":2995.392,"endTime":3000.943,"body":"client because I am not one licensed nor"},{"startTime":3000.943,"endTime":3003.723,"body":"prepared to properly handle this."},{"startTime":3003.723,"endTime":3007.502,"body":"You refer out in these contexts, right?"},{"startTime":3007.502,"endTime":3012.323,"body":"Know your role, stay in your lane and"},{"startTime":3007.502,"endTime":3012.323,"body":"don't get cocky and handle things that"},{"startTime":3012.323,"endTime":3014.283,"body":"you're not qualified to handle."},{"startTime":3015.158,"endTime":3015.948,"body":"Yeah, I agree."},{"startTime":3015.948,"endTime":3020.778,"body":"I would just say that sometimes what I've"},{"startTime":3015.948,"endTime":3020.778,"body":"seen and with myself too, is that binge"},{"startTime":3020.778,"endTime":3024.398,"body":"eating can be the result of not eating"},{"startTime":3020.778,"endTime":3024.398,"body":"enough earlier in the day."},{"startTime":3024.398,"endTime":3030.738,"body":"And so if it can be mitigated by just"},{"startTime":3024.398,"endTime":3030.738,"body":"making sure that you're eating more"},{"startTime":3030.738,"endTime":3034.518,"body":"earlier on and eating more healthier"},{"startTime":3030.738,"endTime":3034.518,"body":"foods, and then you have less propensity"},{"startTime":3034.518,"endTime":3035.908,"body":"to be like, my God, I'm hungry."},{"startTime":3035.908,"endTime":3036.798,"body":"There's the brownies."},{"startTime":3036.798,"endTime":3039.578,"body":"I need to devour these brownies."},{"startTime":3039.578,"endTime":3041.248,"body":"That could be helpful."},{"startTime":3041.248,"endTime":3043.918,"body":"So maybe just this idea of..."},{"startTime":3044.534,"endTime":3048.414,"body":"like, hey, just allow yourself to eat as"},{"startTime":3044.534,"endTime":3048.414,"body":"much as you want, but try to eat as much"},{"startTime":3048.414,"endTime":3053.714,"body":"as you want of the healthier foods and"},{"startTime":3048.414,"endTime":3053.714,"body":"then see if that can alleviate the desire"},{"startTime":3053.714,"endTime":3056.814,"body":"to binge later on because maybe you're"},{"startTime":3053.714,"endTime":3056.814,"body":"just full of"},{"startTime":3058.179,"endTime":3063.039,"body":"Yeah, and I think the last thing is be"},{"startTime":3058.179,"endTime":3063.039,"body":"careful around the usage of that term."},{"startTime":3063.039,"endTime":3069.979,"body":"I think it gets sometimes kind of thrown"},{"startTime":3063.039,"endTime":3069.979,"body":"around, but it is an important term and"},{"startTime":3069.979,"endTime":3072.761,"body":"don't use it kind of lightly when it"},{"startTime":3069.979,"endTime":3072.761,"body":"doesn't apply."},{"startTime":3073.366,"endTime":3078.206,"body":"Yeah, so it would it would be defined as"},{"startTime":3073.366,"endTime":3078.206,"body":"like you don't want to, or you intend to"},{"startTime":3078.206,"endTime":3082.746,"body":"have one piece, but you have 20 pieces or"},{"startTime":3078.206,"endTime":3082.746,"body":"something like that, like you go beyond"},{"startTime":3082.746,"endTime":3084.398,"body":"what your intention is."},{"startTime":3084.503,"endTime":3089.363,"body":"I think it's it's I forget since the last"},{"startTime":3084.503,"endTime":3089.363,"body":"time I've actually looked it up, but"},{"startTime":3089.363,"endTime":3094.083,"body":"there's like some pretty decently clear"},{"startTime":3089.363,"endTime":3094.083,"body":"definitions, but it's it's typically like"},{"startTime":3094.083,"endTime":3096.853,"body":"in very excessive quantities and stuff."},{"startTime":3096.853,"endTime":3102.723,"body":"Not like, hey, I was out, you know, all"},{"startTime":3096.853,"endTime":3102.723,"body":"day long and didn't eat for eight hours."},{"startTime":3102.723,"endTime":3107.033,"body":"And now I ate, you know, a thousand"},{"startTime":3102.723,"endTime":3107.033,"body":"calories or something like that."},{"startTime":3107.033,"endTime":3110.019,"body":"I wouldn't consider that as a binge, but"},{"startTime":3107.033,"endTime":3110.019,"body":"it's it's like we're."},{"startTime":3110.019,"endTime":3114.539,"body":"you know, people, the emotional attachment"},{"startTime":3110.019,"endTime":3114.539,"body":"to it in, in, again, it's all mostly"},{"startTime":3114.539,"endTime":3115.99,"body":"psychological related."},{"startTime":3115.99,"endTime":3117.04,"body":"and unplanned."},{"startTime":3117.04,"endTime":3120.47,"body":"Like, I feel like if you go into it being"},{"startTime":3117.04,"endTime":3120.47,"body":"like, hey, I'm gonna have a cheat meal and"},{"startTime":3120.47,"endTime":3124.31,"body":"you're like, I'm gonna eat half this batch"},{"startTime":3120.47,"endTime":3124.31,"body":"of brownies, then like that wouldn't be a"},{"startTime":3124.31,"endTime":3124.45,"body":"binge."},{"startTime":3124.45,"endTime":3127.61,"body":"That would be like, you've decided you're"},{"startTime":3124.45,"endTime":3127.61,"body":"gonna eat this half a batch of brownies"},{"startTime":3127.61,"endTime":3129.966,"body":"and you accept the consequences for it."},{"startTime":3130.051,"endTime":3132.004,"body":"Yep, yep, very well put."},{"startTime":3133.334,"endTime":3138.442,"body":"Another one for you, recommendations for"},{"startTime":3133.334,"endTime":3138.442,"body":"intra workout nutrition."},{"startTime":3138.819,"endTime":3142.099,"body":"Yeah, so I actually listed all these out"},{"startTime":3138.819,"endTime":3142.099,"body":"because I wanted to answer this one very,"},{"startTime":3142.099,"endTime":3143.279,"body":"very well."},{"startTime":3144.739,"endTime":3149.557,"body":"Before I dive in, actually answer this,"},{"startTime":3144.739,"endTime":3149.557,"body":"this is something that I see."},{"startTime":3150.819,"endTime":3153.819,"body":"bastardized from a utilization standpoint."},{"startTime":3153.819,"endTime":3158.439,"body":"The purpose of intra -workout nutrition is"},{"startTime":3153.819,"endTime":3158.439,"body":"to keep training intensity and performance"},{"startTime":3158.439,"endTime":3162.759,"body":"high for long enough throughout a training"},{"startTime":3158.439,"endTime":3162.759,"body":"session."},{"startTime":3162.759,"endTime":3167.559,"body":"If you're only training like 40 minutes or"},{"startTime":3162.759,"endTime":3167.559,"body":"45 minutes, you probably don't need intra"},{"startTime":3167.559,"endTime":3168.979,"body":"-workout nutrition."},{"startTime":3169.139,"endTime":3175.659,"body":"It's another one of those things too is I"},{"startTime":3169.139,"endTime":3175.659,"body":"think it's utility is higher in times of"},{"startTime":3175.659,"endTime":3180.291,"body":"caloric deficit where there is a higher"},{"startTime":3175.659,"endTime":3180.291,"body":"propensity on the importance."},{"startTime":3180.291,"endTime":3185.071,"body":"or sorry, a higher placement on the"},{"startTime":3180.291,"endTime":3185.071,"body":"importance of keeping that training"},{"startTime":3185.071,"endTime":3186.991,"body":"intensity really, really high."},{"startTime":3187.211,"endTime":3191.251,"body":"And throughout the other parts of the day,"},{"startTime":3187.211,"endTime":3191.251,"body":"we are in a reduced capacity to recover,"},{"startTime":3191.251,"endTime":3194.651,"body":"to fuel ourselves, et cetera, et cetera,"},{"startTime":3191.251,"endTime":3194.651,"body":"because we need to facilitate the fat"},{"startTime":3194.651,"endTime":3195.431,"body":"loss."},{"startTime":3195.431,"endTime":3198.531,"body":"So we bring in insurement workout"},{"startTime":3195.431,"endTime":3198.531,"body":"nutrition to help keep training"},{"startTime":3198.531,"endTime":3202.851,"body":"performance high throughout the entire"},{"startTime":3198.531,"endTime":3202.851,"body":"training session, typically in training"},{"startTime":3202.851,"endTime":3204.651,"body":"sessions like longer than an hour, right?"},{"startTime":3204.651,"endTime":3206.371,"body":"So I think that's an important context."},{"startTime":3206.371,"endTime":3209.699,"body":"If you're a male, 20 % body fat,"},{"startTime":3209.699,"endTime":3215.219,"body":"who's eating at maintenance, probably in"},{"startTime":3209.699,"endTime":3215.219,"body":"trains for 45 minutes to 60 minutes, you"},{"startTime":3215.219,"endTime":3217.559,"body":"probably don't need intra -workout"},{"startTime":3215.219,"endTime":3217.559,"body":"carbohydrate."},{"startTime":3217.559,"endTime":3223.899,"body":"But in the event that you are either in a"},{"startTime":3217.559,"endTime":3223.899,"body":"build and a deficit, you fit well within"},{"startTime":3223.899,"endTime":3227.719,"body":"the classifications of intra -workout"},{"startTime":3223.899,"endTime":3227.719,"body":"nutrition is going to be very beneficial"},{"startTime":3227.719,"endTime":3228.939,"body":"for you."},{"startTime":3229.399,"endTime":3233.659,"body":"Some of my favorites here are Gatorade or"},{"startTime":3229.399,"endTime":3233.659,"body":"Powerade powder."},{"startTime":3233.659,"endTime":3235.659,"body":"That's actually going to be my top choice."},{"startTime":3235.659,"endTime":3237.955,"body":"When I have choice, that is what I'm"},{"startTime":3235.659,"endTime":3237.955,"body":"using."},{"startTime":3237.955,"endTime":3243.295,"body":"Dextrose monohydrate, which is basically"},{"startTime":3237.955,"endTime":3243.295,"body":"just like a glucose derivative orange"},{"startTime":3243.295,"endTime":3245.635,"body":"juice, pomegranate juice."},{"startTime":3245.635,"endTime":3252.375,"body":"I believe the pomegranate juice has a"},{"startTime":3245.635,"endTime":3252.375,"body":"higher concentration of nitrates, if I"},{"startTime":3252.375,"endTime":3256.115,"body":"remember correctly, and then that can help"},{"startTime":3252.375,"endTime":3256.115,"body":"with like improving blood flow and pumps"},{"startTime":3256.115,"endTime":3257.815,"body":"and that sort of thing."},{"startTime":3257.815,"endTime":3262.335,"body":"Highly branched cyclic dextrin, also"},{"startTime":3257.815,"endTime":3262.335,"body":"sometimes called cluster dextrin."},{"startTime":3262.335,"endTime":3267.843,"body":"That is, if we had to objectively boil"},{"startTime":3262.335,"endTime":3267.843,"body":"down like the best,"},{"startTime":3267.843,"endTime":3270.743,"body":"I think that is the best."},{"startTime":3271.063,"endTime":3275.883,"body":"Now, how does that actually translate to"},{"startTime":3271.063,"endTime":3275.883,"body":"you as the individual?"},{"startTime":3275.883,"endTime":3276.853,"body":"I don't think it does."},{"startTime":3276.853,"endTime":3278.053,"body":"It's the most expensive."},{"startTime":3278.053,"endTime":3280.343,"body":"I have used it extensively in the past."},{"startTime":3280.343,"endTime":3288.563,"body":"I cannot say that I think it warrants the"},{"startTime":3280.343,"endTime":3288.563,"body":"additional price over the $8 per five"},{"startTime":3288.563,"endTime":3291.703,"body":"pound Gatorade tub at Walmart."},{"startTime":3292.203,"endTime":3293.891,"body":"And then,"},{"startTime":3293.891,"endTime":3299.651,"body":"Lastly, gummy bears or Sour Patch Kids,"},{"startTime":3293.891,"endTime":3299.651,"body":"which you probably see the TikTokers and"},{"startTime":3299.651,"endTime":3301.131,"body":"powerlifters doing."},{"startTime":3301.131,"endTime":3305.531,"body":"If you go back to my original point,"},{"startTime":3301.131,"endTime":3305.531,"body":"powerlifters are the definition of people"},{"startTime":3305.531,"endTime":3312.311,"body":"who do not need intra -workout"},{"startTime":3305.531,"endTime":3312.311,"body":"carbohydrate in 90 % of contexts."},{"startTime":3312.451,"endTime":3319.651,"body":"The downside of these, I feel like, is if"},{"startTime":3312.451,"endTime":3319.651,"body":"you go back to where I first alluded to"},{"startTime":3319.651,"endTime":3320.473,"body":"this."},{"startTime":3321.283,"endTime":3325.363,"body":"The utility of intra -workout carbohydrate"},{"startTime":3321.283,"endTime":3325.363,"body":"is highest in a caloric deficit."},{"startTime":3325.363,"endTime":3332.243,"body":"I do not think it's wise to purposefully"},{"startTime":3325.363,"endTime":3332.243,"body":"include candy in your caloric deficit"},{"startTime":3332.243,"endTime":3336.743,"body":"because it's never going to scratch that"},{"startTime":3332.243,"endTime":3336.743,"body":"itch."},{"startTime":3336.743,"endTime":3342.083,"body":"It's only going to be enough for you to"},{"startTime":3336.743,"endTime":3342.083,"body":"constantly remember what that itch feels"},{"startTime":3342.083,"endTime":3343.183,"body":"like."},{"startTime":3343.563,"endTime":3347.743,"body":"I think these are the times to completely"},{"startTime":3343.563,"endTime":3347.743,"body":"remove these kind of groups of food"},{"startTime":3347.743,"endTime":3350.755,"body":"because then things like fruit start"},{"startTime":3347.743,"endTime":3350.755,"body":"being."},{"startTime":3350.755,"endTime":3353.865,"body":"very very tasty and tastes like candy"},{"startTime":3350.755,"endTime":3353.865,"body":"effectively."},{"startTime":3353.865,"endTime":3356.695,"body":"But if you keep the candy in, you're"},{"startTime":3353.865,"endTime":3356.695,"body":"always gonna kind of want it."},{"startTime":3356.695,"endTime":3361.255,"body":"So I think that is just dangerous and"},{"startTime":3356.695,"endTime":3361.255,"body":"bleeds over into your palate and other"},{"startTime":3361.255,"endTime":3364.575,"body":"things, which is another discussion for"},{"startTime":3361.255,"endTime":3364.575,"body":"another day."},{"startTime":3364.575,"endTime":3369.575,"body":"But those would be my top choices on intra"},{"startTime":3364.575,"endTime":3369.575,"body":"workout nutrition."},{"startTime":3369.615,"endTime":3371.459,"body":"Pretty much just liquid carbohydrate."},{"startTime":3371.698,"endTime":3372.138,"body":"Yep."},{"startTime":3372.138,"endTime":3373.238,"body":"Love all that."},{"startTime":3373.238,"endTime":3374.778,"body":"Well answered."},{"startTime":3374.998,"endTime":3379.338,"body":"Just as a housekeeping note, I moved the"},{"startTime":3374.998,"endTime":3379.338,"body":"last, the other two nutrition questions to"},{"startTime":3379.338,"endTime":3381.508,"body":"the very end, because I need to go in like"},{"startTime":3379.338,"endTime":3381.508,"body":"10 minutes."},{"startTime":3381.508,"endTime":3384.818,"body":"So hopefully I can get through these next"},{"startTime":3381.508,"endTime":3384.818,"body":"four that are more directed toward me and"},{"startTime":3384.818,"endTime":3386.876,"body":"then you can handle the last two."},{"startTime":3387.075,"endTime":3387.913,"body":"Yep."},{"startTime":3388.406,"endTime":3388.836,"body":"All right."},{"startTime":3388.836,"endTime":3390.906,"body":"So I guess I'll just read this."},{"startTime":3390.906,"endTime":3395.406,"body":"This question is, we'll be entering a gain"},{"startTime":3390.906,"endTime":3395.406,"body":"season soon, but want to follow a hybrid"},{"startTime":3395.406,"endTime":3398.366,"body":"program in parentheses, Alec Blenis."},{"startTime":3398.366,"endTime":3402.066,"body":"How much slower should I expect my"},{"startTime":3398.366,"endTime":3402.066,"body":"progress to be when compared to a"},{"startTime":3402.066,"endTime":3404.196,"body":"traditional hypertrophy program?"},{"startTime":3405.718,"endTime":3409.478,"body":"So I don't know, I know a decent amount"},{"startTime":3405.718,"endTime":3409.478,"body":"about Alec Blednis' program, because I"},{"startTime":3409.478,"endTime":3413.458,"body":"follow him on the gram and I know how he"},{"startTime":3409.478,"endTime":3413.458,"body":"trains."},{"startTime":3413.458,"endTime":3419.058,"body":"I would assume that his programs follow a"},{"startTime":3413.458,"endTime":3419.058,"body":"similar model to the way that he trains or"},{"startTime":3419.058,"endTime":3421.358,"body":"what he puts out on his Instagram page."},{"startTime":3421.358,"endTime":3424.608,"body":"And if that's the case, I think it's much"},{"startTime":3421.358,"endTime":3424.608,"body":"more strength -based."},{"startTime":3424.608,"endTime":3429.278,"body":"Like almost all of the lower body lifts"},{"startTime":3424.608,"endTime":3429.278,"body":"that I see him doing are one to three rep"},{"startTime":3429.278,"endTime":3431.578,"body":"sets for the most part."},{"startTime":3432.246,"endTime":3435.526,"body":"He does use a lot of machines and stuff,"},{"startTime":3432.246,"endTime":3435.526,"body":"which I think is interesting application"},{"startTime":3435.526,"endTime":3436.806,"body":"of low rep training."},{"startTime":3436.806,"endTime":3440.566,"body":"Cause usually I find myself kind of"},{"startTime":3436.806,"endTime":3440.566,"body":"leaning away from super low rep work on"},{"startTime":3440.566,"endTime":3443.986,"body":"machines, but he'll be like on a true"},{"startTime":3440.566,"endTime":3443.986,"body":"squat or whatever, doing a one rep max."},{"startTime":3443.986,"endTime":3447.046,"body":"And I'm like, huh, that's an interesting"},{"startTime":3443.986,"endTime":3447.046,"body":"approach."},{"startTime":3449.246,"endTime":3454.026,"body":"If your goal is hypertrophy and you're"},{"startTime":3449.246,"endTime":3454.026,"body":"doing a bunch of cardio and training"},{"startTime":3454.026,"endTime":3459.346,"body":"primarily in strength rep ranges, I don't"},{"startTime":3454.026,"endTime":3459.346,"body":"think you're going to see hypertrophy."},{"startTime":3461.078,"endTime":3466.458,"body":"And so as compared to a traditional"},{"startTime":3461.078,"endTime":3466.458,"body":"hypertrophy program, that would be not as"},{"startTime":3466.458,"endTime":3467.698,"body":"good."},{"startTime":3468.098,"endTime":3474.018,"body":"However, I do think Alec is very talented"},{"startTime":3468.098,"endTime":3474.018,"body":"when it comes to training and programming."},{"startTime":3474.018,"endTime":3478.778,"body":"And so I'm sure that what he's putting out"},{"startTime":3474.018,"endTime":3478.778,"body":"there is good training."},{"startTime":3479.038,"endTime":3483.398,"body":"I actually very rarely or ever see him"},{"startTime":3479.038,"endTime":3483.398,"body":"post any videos of him doing upper body"},{"startTime":3483.398,"endTime":3484.018,"body":"work."},{"startTime":3484.018,"endTime":3487.286,"body":"Occasionally he'll be doing like a one arm"},{"startTime":3484.018,"endTime":3487.286,"body":"lat pull down or something like that."},{"startTime":3487.286,"endTime":3491.866,"body":"But I believe that his upper body work is"},{"startTime":3487.286,"endTime":3491.866,"body":"done in more of the hypertrophy rep"},{"startTime":3491.866,"endTime":3494.266,"body":"ranges, at least from what I see."},{"startTime":3494.266,"endTime":3498.966,"body":"And the truth is like in my current"},{"startTime":3494.266,"endTime":3498.966,"body":"programming, what I'm doing on Brian's"},{"startTime":3498.966,"endTime":3503.886,"body":"program on the train heroic app, it's kind"},{"startTime":3498.966,"endTime":3503.886,"body":"of similar to that because I'm doing"},{"startTime":3503.886,"endTime":3508.846,"body":"cardio five times a week and I have my"},{"startTime":3503.886,"endTime":3508.846,"body":"lower body work is in strength rep ranges"},{"startTime":3508.846,"endTime":3513.106,"body":"for the most part to decrease soreness and"},{"startTime":3508.846,"endTime":3513.106,"body":"fatigue in the lower body."},{"startTime":3513.106,"endTime":3515.636,"body":"And then my upper body work is in higher"},{"startTime":3513.106,"endTime":3515.636,"body":"rep ranges."},{"startTime":3515.636,"endTime":3517.27,"body":"That's more hypertrophy based."},{"startTime":3517.27,"endTime":3521.77,"body":"And so I think that model is an effective"},{"startTime":3517.27,"endTime":3521.77,"body":"model."},{"startTime":3521.77,"endTime":3526.23,"body":"I just don't think that you can expect to"},{"startTime":3521.77,"endTime":3526.23,"body":"get hypertrophy."},{"startTime":3526.23,"endTime":3528.83,"body":"Like I just wouldn't expect any"},{"startTime":3526.23,"endTime":3528.83,"body":"hypertrophy to be honest."},{"startTime":3528.83,"endTime":3532.95,"body":"I just think you need to understand that"},{"startTime":3528.83,"endTime":3532.95,"body":"it's a season of life and you know, maybe"},{"startTime":3532.95,"endTime":3535.87,"body":"you'll get stronger because you're going"},{"startTime":3532.95,"endTime":3535.87,"body":"to be doing new movements and lower rep"},{"startTime":3535.87,"endTime":3539.53,"body":"ranges, but you likely will not see any"},{"startTime":3535.87,"endTime":3539.53,"body":"significant hypertrophy."},{"startTime":3539.53,"endTime":3540.718,"body":"Aaron thoughts there."},{"startTime":3541.283,"endTime":3545.123,"body":"The thing I was gonna add and then you"},{"startTime":3541.283,"endTime":3545.123,"body":"snuck it in at the end was the word"},{"startTime":3545.123,"endTime":3546.363,"body":"significant."},{"startTime":3547.583,"endTime":3551.583,"body":"I don't think, like I agree with Brian, I"},{"startTime":3547.583,"endTime":3551.583,"body":"don't think you'll see a tangible"},{"startTime":3551.583,"endTime":3555.263,"body":"hypertrophy that you can actually see in"},{"startTime":3551.583,"endTime":3555.263,"body":"the physique."},{"startTime":3555.263,"endTime":3560.803,"body":"There could be 700 grams, 800 grams, that"},{"startTime":3555.263,"endTime":3560.803,"body":"is hypertrophy, I just don't think that's"},{"startTime":3560.803,"endTime":3563.619,"body":"tangible or significant like Brian said."},{"startTime":3564.118,"endTime":3565.158,"body":"Yep."},{"startTime":3565.358,"endTime":3569.518,"body":"So help me kind of decipher out this next"},{"startTime":3565.358,"endTime":3569.518,"body":"question because I'm a little confused on"},{"startTime":3569.518,"endTime":3570.018,"body":"it."},{"startTime":3570.018,"endTime":3576.338,"body":"How stable can a lift be before stability"},{"startTime":3570.018,"endTime":3576.338,"body":"becomes a limiting factor like for split"},{"startTime":3576.338,"endTime":3578.522,"body":"squats and dumbbell presses?"},{"startTime":3580.579,"endTime":3585.549,"body":"I was reading this one, I am slightly"},{"startTime":3580.579,"endTime":3585.549,"body":"confused at the verbiage as well."},{"startTime":3585.549,"endTime":3589.899,"body":"I think they're pretty much just saying"},{"startTime":3585.549,"endTime":3589.899,"body":"like how much can you progress a movement"},{"startTime":3589.899,"endTime":3593.159,"body":"before stability becomes like a limiting"},{"startTime":3589.899,"endTime":3593.159,"body":"factor for some of them?"},{"startTime":3593.159,"endTime":3596.339,"body":"And I think it's load dependent, really."},{"startTime":3596.879,"endTime":3602.259,"body":"However, the examples are kind of"},{"startTime":3596.879,"endTime":3602.259,"body":"different because dumbbell presses are"},{"startTime":3602.259,"endTime":3607.427,"body":"quite stable because your stabilizers get"},{"startTime":3602.259,"endTime":3607.427,"body":"stronger as you get stronger."},{"startTime":3607.427,"endTime":3611.947,"body":"and you typically have to move the load"},{"startTime":3607.427,"endTime":3611.947,"body":"slower because it's heavier and therefore"},{"startTime":3611.947,"endTime":3613.927,"body":"you're moving slower."},{"startTime":3613.927,"endTime":3618.457,"body":"Things are typically, in this context,"},{"startTime":3613.927,"endTime":3618.457,"body":"stable at slower speeds."},{"startTime":3618.457,"endTime":3623.506,"body":"That doesn't really hold true with"},{"startTime":3618.457,"endTime":3623.506,"body":"motorcycles and stuff, but in dumbbells I"},{"startTime":3623.506,"endTime":3625.047,"body":"would say it does."},{"startTime":3625.727,"endTime":3628.967,"body":"Now for split squats, it depends on the"},{"startTime":3625.727,"endTime":3628.967,"body":"type of split squat."},{"startTime":3628.967,"endTime":3630.077,"body":"For example,"},{"startTime":3630.179,"endTime":3635.139,"body":"if we're doing like a front foot wedge,"},{"startTime":3630.179,"endTime":3635.139,"body":"rear foot elevated split squat, you're"},{"startTime":3635.139,"endTime":3638.979,"body":"limited by the load because of the"},{"startTime":3635.139,"endTime":3638.979,"body":"complexity of the movement."},{"startTime":3638.979,"endTime":3642.699,"body":"So it's stable enough, typically."},{"startTime":3643.239,"endTime":3648.865,"body":"The example that comes to mind for me here"},{"startTime":3643.239,"endTime":3648.865,"body":"is like a Bulgarian split squat."},{"startTime":3648.995,"endTime":3653.175,"body":"in which whenever I perform it, whenever I"},{"startTime":3648.995,"endTime":3653.175,"body":"have clients perform it, I have them"},{"startTime":3653.175,"endTime":3656.595,"body":"perform it supported so that stability is"},{"startTime":3653.175,"endTime":3656.595,"body":"not a factor."},{"startTime":3656.655,"endTime":3662.015,"body":"And typically for me, how I coach with my"},{"startTime":3656.655,"endTime":3662.015,"body":"clients and stuff, if stability is a"},{"startTime":3662.015,"endTime":3667.415,"body":"limiting factor in an exercise for us to"},{"startTime":3662.015,"endTime":3667.415,"body":"progress, we add in stability so that it's"},{"startTime":3667.415,"endTime":3669.075,"body":"no longer a thing."},{"startTime":3669.075,"endTime":3670.865,"body":"Or sorry, balance, balance or stability."},{"startTime":3670.865,"endTime":3674.635,"body":"I never want that to be a limiting factor,"},{"startTime":3670.865,"endTime":3674.635,"body":"so we'll make some modification to where"},{"startTime":3674.635,"endTime":3677.571,"body":"we are more stable so that we can continue"},{"startTime":3674.635,"endTime":3677.571,"body":"to."},{"startTime":3677.571,"endTime":3679.861,"body":"produce force and progress."},{"startTime":3681.206,"endTime":3684.846,"body":"Yeah, thank you for helping to figure that"},{"startTime":3681.206,"endTime":3684.846,"body":"out for me."},{"startTime":3684.846,"endTime":3686.106,"body":"Because I wasn't sure."},{"startTime":3686.106,"endTime":3689.946,"body":"I was looking at it, I was like, wait a"},{"startTime":3686.106,"endTime":3689.946,"body":"minute, those movements, split squats"},{"startTime":3689.946,"endTime":3692.986,"body":"aren't stable and dumbbell pressing is"},{"startTime":3689.946,"endTime":3692.986,"body":"stable."},{"startTime":3693.386,"endTime":3696.336,"body":"So yeah, I was a little confused by it,"},{"startTime":3693.386,"endTime":3696.336,"body":"but that definitely helps."},{"startTime":3696.336,"endTime":3697.626,"body":"I agree with everything you said."},{"startTime":3697.626,"endTime":3701.396,"body":"My suggestion would have been to add"},{"startTime":3697.626,"endTime":3701.396,"body":"stability to the split squat as well."},{"startTime":3701.396,"endTime":3703.566,"body":"But then loading can become a problem."},{"startTime":3703.566,"endTime":3707.286,"body":"So this is where I've personally found"},{"startTime":3703.566,"endTime":3707.286,"body":"that."},{"startTime":3707.286,"endTime":3712.206,"body":"If I'm holding one dumbbell and holding my"},{"startTime":3707.286,"endTime":3712.206,"body":"other hand supported, I don't have enough"},{"startTime":3712.206,"endTime":3716.486,"body":"weight to actually get the stimulus that I"},{"startTime":3712.206,"endTime":3716.486,"body":"want to get out of the split squat, unless"},{"startTime":3716.486,"endTime":3719.776,"body":"I put it at the very end when I'm already"},{"startTime":3716.486,"endTime":3719.776,"body":"like super fatigued."},{"startTime":3719.776,"endTime":3723.986,"body":"So if it's a primary movement, I feel like"},{"startTime":3719.776,"endTime":3723.986,"body":"I need to do the split squat with a safety"},{"startTime":3723.986,"endTime":3730.846,"body":"squat bar, and then holding on to the"},{"startTime":3723.986,"endTime":3730.846,"body":"power rack, like a what's the name of that"},{"startTime":3730.846,"endTime":3731.995,"body":"kind of squat where you're"},{"startTime":3731.995,"endTime":3732.875,"body":"field."},{"startTime":3733.046,"endTime":3734.746,"body":"Hatfield squat, yeah, yeah."},{"startTime":3734.746,"endTime":3738.386,"body":"So I do like a Hatfield split squat where"},{"startTime":3734.746,"endTime":3738.386,"body":"you're holding the power rack and you have"},{"startTime":3738.386,"endTime":3740.486,"body":"the safety squat bar resting on your"},{"startTime":3738.386,"endTime":3740.486,"body":"shoulders."},{"startTime":3740.486,"endTime":3743.606,"body":"That's been really effective for me and"},{"startTime":3740.486,"endTime":3743.606,"body":"I've been able to get up into some really"},{"startTime":3743.606,"endTime":3744.546,"body":"heavy weights."},{"startTime":3744.546,"endTime":3746.116,"body":"But yeah, stability is a concern."},{"startTime":3746.116,"endTime":3751.846,"body":"Otherwise, I wouldn't wanna be doing a"},{"startTime":3746.116,"endTime":3751.846,"body":"back squat split squat, like with the"},{"startTime":3751.846,"endTime":3753.546,"body":"barbell on my back."},{"startTime":3754.106,"endTime":3755.996,"body":"We used to do this in CrossFit."},{"startTime":3755.996,"endTime":3758.566,"body":"I remember getting up to like 225 for"},{"startTime":3755.996,"endTime":3758.566,"body":"eight."},{"startTime":3758.566,"endTime":3761.334,"body":"And in retrospect, I'm like, that was"},{"startTime":3758.566,"endTime":3761.334,"body":"pretty dumb."},{"startTime":3761.334,"endTime":3766.094,"body":"like one little misbalance or anything and"},{"startTime":3761.334,"endTime":3766.094,"body":"there's 225 on my back and I'm falling"},{"startTime":3766.094,"endTime":3766.754,"body":"over."},{"startTime":3766.754,"endTime":3769.034,"body":"So I wouldn't do that anymore."},{"startTime":3769.034,"endTime":3771.354,"body":"But yeah, I do think stability is"},{"startTime":3769.034,"endTime":3771.354,"body":"important."},{"startTime":3771.354,"endTime":3774.514,"body":"And I think both of those movements are"},{"startTime":3771.354,"endTime":3774.514,"body":"plenty stable."},{"startTime":3775.874,"endTime":3779.814,"body":"Worst case scenario, if the dumbbell press"},{"startTime":3775.874,"endTime":3779.814,"body":"begins to feel unstable, you can switch to"},{"startTime":3779.814,"endTime":3783.034,"body":"a machine or a cable press as well."},{"startTime":3783.334,"endTime":3786.334,"body":"All right, strength training for a golfer."},{"startTime":3786.334,"endTime":3789.59,"body":"This one I'm just gonna punt over to Cody"},{"startTime":3786.334,"endTime":3789.59,"body":"Westcott golf."},{"startTime":3789.59,"endTime":3794.56,"body":"So check him out on Instagram, Cody"},{"startTime":3789.59,"endTime":3794.56,"body":"Westcott with two T's golf."},{"startTime":3794.56,"endTime":3795.64,"body":"He'll show up."},{"startTime":3795.64,"endTime":3798.42,"body":"He has, you know, something just under a"},{"startTime":3795.64,"endTime":3798.42,"body":"hundred thousand followers."},{"startTime":3798.42,"endTime":3800.41,"body":"He's pretty legit."},{"startTime":3800.59,"endTime":3808.17,"body":"And then I think these last three"},{"startTime":3800.59,"endTime":3808.17,"body":"questions I will, I will leave for you and"},{"startTime":3808.17,"endTime":3810.798,"body":"I'm going to bounce and go get the kids"},{"startTime":3808.17,"endTime":3810.798,"body":"ready for school."},{"startTime":3811.235,"endTime":3813.695,"body":"I have a really quick question before you"},{"startTime":3811.235,"endTime":3813.695,"body":"go."},{"startTime":3813.815,"endTime":3819.066,"body":"In the next question, do you have any idea"},{"startTime":3813.815,"endTime":3819.066,"body":"what the capital BS stands for?"},{"startTime":3819.066,"endTime":3820.206,"body":"bullshit."},{"startTime":3820.266,"endTime":3822.806,"body":"It's just, it's just say it or just"},{"startTime":3820.266,"endTime":3822.806,"body":"bullshit."},{"startTime":3822.806,"endTime":3823.406,"body":"Sorry."},{"startTime":3823.687,"endTime":3826.727,"body":"okay, okay, great, okay, yes, thank you."},{"startTime":3826.727,"endTime":3829.127,"body":"Okay, yep, all good."},{"startTime":3829.847,"endTime":3831.307,"body":"All right, see you, Brian."},{"startTime":3831.607,"endTime":3833.647,"body":"Okay, so next question."},{"startTime":3833.687,"endTime":3838.827,"body":"Is it possible to increase your metabolism"},{"startTime":3833.687,"endTime":3838.827,"body":"or is it just bullshit, which I've just"},{"startTime":3838.827,"endTime":3839.467,"body":"learned?"},{"startTime":3839.467,"endTime":3844.827,"body":"So yes, but not really in the way that you"},{"startTime":3839.467,"endTime":3844.827,"body":"would think."},{"startTime":3844.827,"endTime":3848.707,"body":"The first is you increase the amount of"},{"startTime":3844.827,"endTime":3848.707,"body":"muscle mass that you have, right?"},{"startTime":3848.707,"endTime":3854.807,"body":"Muscle is significantly more metabolically"},{"startTime":3848.707,"endTime":3854.807,"body":"active than fat tissue and requires more"},{"startTime":3854.807,"endTime":3856.217,"body":"energy to sustain."},{"startTime":3856.217,"endTime":3861.807,"body":"So if you have more muscle, your body will"},{"startTime":3856.217,"endTime":3861.807,"body":"inherently consume or require more energy"},{"startTime":3861.807,"endTime":3863.367,"body":"to sustain it, right?"},{"startTime":3863.367,"endTime":3866.707,"body":"So that is the kind of simplest, most"},{"startTime":3863.367,"endTime":3866.707,"body":"straightforward."},{"startTime":3866.707,"endTime":3872.807,"body":"If you would like to just have a faster"},{"startTime":3866.707,"endTime":3872.807,"body":"metabolism, you can just increase your"},{"startTime":3872.807,"endTime":3873.707,"body":"muscle mass, right?"},{"startTime":3873.707,"endTime":3874.827,"body":"So that's one."},{"startTime":3874.827,"endTime":3878.811,"body":"The second is improving cardiovascular"},{"startTime":3874.827,"endTime":3878.811,"body":"fitness, right?"},{"startTime":3879.011,"endTime":3885.451,"body":"And this one is, it's not the same in that"},{"startTime":3879.011,"endTime":3885.451,"body":"point one is that it's going to inherently"},{"startTime":3885.451,"endTime":3891.631,"body":"increase your metabolic rate, but your"},{"startTime":3885.451,"endTime":3891.631,"body":"metabolic efficiency and the operation of"},{"startTime":3891.631,"endTime":3897.291,"body":"everything will be better and your body"},{"startTime":3891.631,"endTime":3897.291,"body":"will better partition things."},{"startTime":3897.471,"endTime":3903.211,"body":"So the metabolic flexibility is a term"},{"startTime":3897.471,"endTime":3903.211,"body":"that's often thrown around there."},{"startTime":3903.211,"endTime":3904.931,"body":"That would be number two."},{"startTime":3904.931,"endTime":3909.093,"body":"And then a third one that I thought of"},{"startTime":3904.931,"endTime":3909.093,"body":"that I did not write down is,"},{"startTime":3909.507,"endTime":3912.167,"body":"a very quality functioning thyroid."},{"startTime":3912.267,"endTime":3916.727,"body":"So thyroid is really the best way I've"},{"startTime":3912.267,"endTime":3916.727,"body":"ever been, it's been described from my"},{"startTime":3916.727,"endTime":3921.227,"body":"understanding is it's kind of like your"},{"startTime":3916.727,"endTime":3921.227,"body":"thermic or metabolic thermostat in your"},{"startTime":3921.227,"endTime":3921.827,"body":"body."},{"startTime":3921.827,"endTime":3928.067,"body":"If you have a higher thyroid, your body"},{"startTime":3921.827,"endTime":3928.067,"body":"runs, you know, hotter quote unquote, and"},{"startTime":3928.067,"endTime":3931.807,"body":"you will expend more energy because of"},{"startTime":3928.067,"endTime":3931.807,"body":"that."},{"startTime":3931.807,"endTime":3936.601,"body":"Conversely, and what we commonly, more"},{"startTime":3931.807,"endTime":3936.601,"body":"commonly see is a lower thyroid."},{"startTime":3937.219,"endTime":3942.159,"body":"and your body runs, you know, I guess"},{"startTime":3937.219,"endTime":3942.159,"body":"colder and isn't expending as much energy."},{"startTime":3942.159,"endTime":3949.379,"body":"Now, the next question becomes to what"},{"startTime":3942.159,"endTime":3949.379,"body":"degree can you improve your thyroid?"},{"startTime":3949.619,"endTime":3956.739,"body":"If you're deficient in things or there's a"},{"startTime":3949.619,"endTime":3956.739,"body":"history of underfeeding and those sorts of"},{"startTime":3956.739,"endTime":3958.899,"body":"things, it can be downregulated."},{"startTime":3958.899,"endTime":3963.759,"body":"The three kind of most important nutrients"},{"startTime":3958.899,"endTime":3963.759,"body":"to bring in for the thyroid is iodine"},{"startTime":3963.759,"endTime":3965.571,"body":"selenium and l -tyrosine."},{"startTime":3965.571,"endTime":3968.991,"body":"One of my favorite things to do with"},{"startTime":3965.571,"endTime":3968.991,"body":"clients to get the tyros, or sorry, the"},{"startTime":3968.991,"endTime":3971.551,"body":"selenium in is just to introduce a few"},{"startTime":3968.991,"endTime":3971.551,"body":"Brazil nuts per day."},{"startTime":3971.551,"endTime":3975.231,"body":"It can literally be like three, very, very"},{"startTime":3971.551,"endTime":3975.231,"body":"low amount there."},{"startTime":3975.231,"endTime":3980.751,"body":"And then not to be over dieting, dieting"},{"startTime":3975.231,"endTime":3980.751,"body":"for too long unless we're coming through"},{"startTime":3980.751,"endTime":3985.491,"body":"like, you know, being very overweight and"},{"startTime":3980.751,"endTime":3985.491,"body":"unhealthy and needing to diet for that"},{"startTime":3985.491,"endTime":3985.671,"body":"long."},{"startTime":3985.671,"endTime":3989.827,"body":"But those are kind of the three things,"},{"startTime":3985.671,"endTime":3989.827,"body":"increasing muscle mass, being..."},{"startTime":3989.827,"endTime":3994.547,"body":"Probably the largest thing that you have"},{"startTime":3989.827,"endTime":3994.547,"body":"direct control over if the thyroid is down"},{"startTime":3994.547,"endTime":3999.127,"body":"regulated You can get some lab work and"},{"startTime":3994.547,"endTime":3999.127,"body":"start incorporating foods that provide the"},{"startTime":3999.127,"endTime":4004.587,"body":"kind of raw nutrients or ingredients"},{"startTime":3999.127,"endTime":4004.587,"body":"needed for optimal thyroid production Get"},{"startTime":4004.587,"endTime":4008.727,"body":"some things checked and then potentially"},{"startTime":4004.587,"endTime":4008.727,"body":"you may need to go speak to you know a"},{"startTime":4008.727,"endTime":4012.747,"body":"doctor a Practitioner or something like"},{"startTime":4008.727,"endTime":4012.747,"body":"that who can help with medical"},{"startTime":4012.747,"endTime":4018.507,"body":"interventions of increasing thyroid And"},{"startTime":4012.747,"endTime":4018.507,"body":"then the cardiovascular fitness it can"},{"startTime":4018.507,"endTime":4020.027,"body":"help a little bit as well"},{"startTime":4020.387,"endTime":4027.507,"body":"So I wouldn't say it's bullshit in the way"},{"startTime":4020.387,"endTime":4027.507,"body":"that most people speak about it by like"},{"startTime":4027.507,"endTime":4029.927,"body":"stoking your metabolism and all of these"},{"startTime":4027.507,"endTime":4029.927,"body":"things."},{"startTime":4029.927,"endTime":4035.787,"body":"I would say that's largely bullshit, even"},{"startTime":4029.927,"endTime":4035.787,"body":"if it's true in very acute situations that"},{"startTime":4035.787,"endTime":4038.827,"body":"doesn't actually scale to any meaningful"},{"startTime":4035.787,"endTime":4038.827,"body":"change."},{"startTime":4038.827,"endTime":4043.827,"body":"But you can scale to meaningful change"},{"startTime":4038.827,"endTime":4043.827,"body":"through increasing muscle mass 100%."},{"startTime":4044.987,"endTime":4048.507,"body":"Next question is, this is coming from a"},{"startTime":4044.987,"endTime":4048.507,"body":"male."},{"startTime":4051.459,"endTime":4058.519,"body":"Estradiol is on the low end, lifestyle and"},{"startTime":4051.459,"endTime":4058.519,"body":"sleep and body fat is all in check."},{"startTime":4058.519,"endTime":4065.299,"body":"So the most important thing to point out"},{"startTime":4058.519,"endTime":4065.299,"body":"here is I have fallen victim to this in"},{"startTime":4065.299,"endTime":4065.889,"body":"the past."},{"startTime":4065.889,"endTime":4072.219,"body":"I also work with numerous clients around"},{"startTime":4065.889,"endTime":4072.219,"body":"this, chasing optimal levels across the"},{"startTime":4072.219,"endTime":4075.099,"body":"board on lab work on bloods."},{"startTime":4075.099,"endTime":4080.539,"body":"And it's important to understand is like"},{"startTime":4075.099,"endTime":4080.539,"body":"the reference ranges on lab work is the"},{"startTime":4080.539,"endTime":4081.123,"body":"lab,"},{"startTime":4081.123,"endTime":4087.063,"body":"gets a population of people and it's like,"},{"startTime":4081.123,"endTime":4087.063,"body":"okay, of this entire population, here is"},{"startTime":4087.063,"endTime":4092.103,"body":"the low end that we see through the"},{"startTime":4087.063,"endTime":4092.103,"body":"population, here is the high end, you know"},{"startTime":4092.103,"endTime":4092.643,"body":"what I mean?"},{"startTime":4092.643,"endTime":4099.103,"body":"But it's not like each person has, each"},{"startTime":4092.643,"endTime":4099.103,"body":"person's going to be different, so we're"},{"startTime":4099.103,"endTime":4104.782999999999,"body":"picking like the, effectively the worst of"},{"startTime":4099.103,"endTime":4104.782999999999,"body":"some people to create our low end and the"},{"startTime":4104.782999999999,"endTime":4109.803,"body":"best of others to create the high end of"},{"startTime":4104.782999999999,"endTime":4109.803,"body":"the reference range."},{"startTime":4111.362999999999,"endTime":4115.362999999999,"body":"One thing that now with estrogen, right?"},{"startTime":4115.362999999999,"endTime":4118.223,"body":"Everyone's a little bit different,"},{"startTime":4115.362999999999,"endTime":4118.223,"body":"unfortunately."},{"startTime":4118.782999999999,"endTime":4123.103,"body":"And the genetics and stuff play a massive"},{"startTime":4118.782999999999,"endTime":4123.103,"body":"role in this."},{"startTime":4123.103,"endTime":4129.103,"body":"Same way with once people talk about like"},{"startTime":4123.103,"endTime":4129.103,"body":"testosterone, for example, especially with"},{"startTime":4129.103,"endTime":4133.603,"body":"exogenous testosterone, many people have"},{"startTime":4129.103,"endTime":4133.603,"body":"different levels where they run into"},{"startTime":4133.603,"endTime":4135.483,"body":"estrogen problems, right?"},{"startTime":4135.483,"endTime":4139.083,"body":"This is something that I experienced, you"},{"startTime":4135.483,"endTime":4139.083,"body":"know, it was very real for me."},{"startTime":4139.083,"endTime":4139.683,"body":"My..."},{"startTime":4139.683,"endTime":4143.563,"body":"high estrogen problems showed up at a"},{"startTime":4139.683,"endTime":4143.563,"body":"pretty low estrogen level."},{"startTime":4143.563,"endTime":4147.603,"body":"Whereas I have friends that I talk to"},{"startTime":4143.563,"endTime":4147.603,"body":"whose estrogen levels were literally"},{"startTime":4147.603,"endTime":4150.883,"body":"double mine and had no problems."},{"startTime":4150.883,"endTime":4157.843,"body":"So it's hugely individual and I wouldn't"},{"startTime":4150.883,"endTime":4157.843,"body":"needlessly try and chase numbers so long"},{"startTime":4157.843,"endTime":4163.603,"body":"as you don't have symptoms of low"},{"startTime":4157.843,"endTime":4163.603,"body":"estrogen, which are going to be kind of"},{"startTime":4163.603,"endTime":4169.049,"body":"the bones feeling brittle, the joints"},{"startTime":4163.603,"endTime":4169.049,"body":"feeling dry, libido can be negatively."},{"startTime":4169.243,"endTime":4171.583,"body":"impacted if estrogen is too low."},{"startTime":4171.583,"endTime":4176.003,"body":"If you feel fine, if libido's good, if"},{"startTime":4171.583,"endTime":4176.003,"body":"your joints feel good, I wouldn't try to"},{"startTime":4176.003,"endTime":4178.623,"body":"needlessly chase things up."},{"startTime":4180.383,"endTime":4185.022,"body":"Next question, same person, related to the"},{"startTime":4180.383,"endTime":4185.022,"body":"first one is, suggestions for boosting"},{"startTime":4185.022,"endTime":4186.683,"body":"free testosterone."},{"startTime":4186.683,"endTime":4192.003,"body":"Sex hormone binding globulin is not high"},{"startTime":4186.683,"endTime":4192.003,"body":"and total testosterone is 600 nanograms"},{"startTime":4192.003,"endTime":4193.443,"body":"per deciliter."},{"startTime":4193.443,"endTime":4197.219,"body":"So the only thing that I have seen that"},{"startTime":4193.443,"endTime":4197.219,"body":"has,"},{"startTime":4197.219,"endTime":4199.069,"body":"The research is okay."},{"startTime":4199.069,"endTime":4203.839,"body":"I wouldn't necessarily call it definitive"},{"startTime":4199.069,"endTime":4203.839,"body":"around increasing free testosterone is"},{"startTime":4203.839,"endTime":4204.499,"body":"boron."},{"startTime":4204.499,"endTime":4207.219,"body":"And you can see, you can find that on"},{"startTime":4204.499,"endTime":4207.219,"body":"PubMed."},{"startTime":4207.519,"endTime":4210.879,"body":"There's a number of different studies on"},{"startTime":4207.519,"endTime":4210.879,"body":"that."},{"startTime":4211.319,"endTime":4217.979,"body":"Additionally, you could try to drive your"},{"startTime":4211.319,"endTime":4217.979,"body":"sex hormone binding globulin lower because"},{"startTime":4217.979,"endTime":4222.049,"body":"sex hormone binding globulin is going to"},{"startTime":4217.979,"endTime":4222.049,"body":"bind more than just free testosterone."},{"startTime":4222.049,"endTime":4224.239,"body":"It will bind sex hormones."},{"startTime":4224.239,"endTime":4225.379,"body":"So..."},{"startTime":4225.507,"endTime":4230.687,"body":"If by driving that lower, you may also"},{"startTime":4225.507,"endTime":4230.687,"body":"increase the estrogen, which was in the"},{"startTime":4230.687,"endTime":4232.207,"body":"prior question."},{"startTime":4232.647,"endTime":4237.787,"body":"However, you don't want to crash this"},{"startTime":4232.647,"endTime":4237.787,"body":"because it obviously has a role in our"},{"startTime":4237.787,"endTime":4246.227,"body":"body and we don't want to push things out"},{"startTime":4237.787,"endTime":4246.227,"body":"of really crush out of reference range"},{"startTime":4246.227,"endTime":4247.487,"body":"needlessly."},{"startTime":4247.827,"endTime":4252.707,"body":"Then what I will wrap up on is I"},{"startTime":4247.827,"endTime":4252.707,"body":"unfortunately, I think with."},{"startTime":4252.707,"endTime":4258.307,"body":"Unless you're gonna get into like PEDs and"},{"startTime":4252.707,"endTime":4258.307,"body":"stuff, I think there's limited efficacy in"},{"startTime":4258.307,"endTime":4262.947,"body":"really pulling down your sex hormone"},{"startTime":4258.307,"endTime":4262.947,"body":"binding globulin."},{"startTime":4263.907,"endTime":4267.451,"body":"And what I will wrap up on with this one"},{"startTime":4263.907,"endTime":4267.451,"body":"is."},{"startTime":4269.187,"endTime":4275.147,"body":"This is something that the last two"},{"startTime":4269.187,"endTime":4275.147,"body":"questions, I really tried to, for years,"},{"startTime":4275.147,"endTime":4280.327,"body":"I'm talking from like 2018 through"},{"startTime":4275.147,"endTime":4280.327,"body":"literally like 2023, tried to really chase"},{"startTime":4280.327,"endTime":4284.087,"body":"like optimality and stuff on my lab work."},{"startTime":4284.087,"endTime":4289.767,"body":"And I found, I mean, I spent a lot of"},{"startTime":4284.087,"endTime":4289.767,"body":"money on different supplements and stuff."},{"startTime":4289.767,"endTime":4295.647,"body":"Very rarely did things ever really improve"},{"startTime":4289.767,"endTime":4295.647,"body":"to a notable degree."},{"startTime":4296.803,"endTime":4301.343,"body":"And I found that my periodizations and"},{"startTime":4296.803,"endTime":4301.343,"body":"stuff impacted things much more."},{"startTime":4301.343,"endTime":4306.463,"body":"Obviously with a little bit of extra body"},{"startTime":4301.343,"endTime":4306.463,"body":"fat, I'm talking 13 % ish, something like"},{"startTime":4306.463,"endTime":4307.203,"body":"that."},{"startTime":4307.203,"endTime":4310.543,"body":"Typically gonna have better sex hormones,"},{"startTime":4307.203,"endTime":4310.543,"body":"right?"},{"startTime":4310.543,"endTime":4314.603,"body":"Your thyroid's gonna improve a little bit."},{"startTime":4314.603,"endTime":4319.703,"body":"But I didn't, I really came up empty"},{"startTime":4314.603,"endTime":4319.703,"body":"handed chasing a lot of these like"},{"startTime":4319.703,"endTime":4322.323,"body":"testosterone optimizations and things like"},{"startTime":4319.703,"endTime":4322.323,"body":"that."},{"startTime":4322.323,"endTime":4326.651,"body":"And the unfortunate reality is going from"},{"startTime":4322.323,"endTime":4326.651,"body":"like a,"},{"startTime":4327.267,"endTime":4333.007,"body":"500 testosterone to like a 575, it's like"},{"startTime":4327.267,"endTime":4333.007,"body":"sick, you know, that's 75 nanograms per"},{"startTime":4333.007,"endTime":4334.067,"body":"deciliter."},{"startTime":4334.247,"endTime":4338.947,"body":"I don't think you're gonna see any"},{"startTime":4334.247,"endTime":4338.947,"body":"tangible change of that in representation"},{"startTime":4338.947,"endTime":4344.587,"body":"of your life, of your muscle mass, in your"},{"startTime":4338.947,"endTime":4344.587,"body":"mood, in your libido, anything like that."},{"startTime":4344.587,"endTime":4348.377,"body":"We're talking like multiples for things to"},{"startTime":4344.587,"endTime":4348.377,"body":"kind of see changes."},{"startTime":4348.377,"endTime":4352.607,"body":"If you're someone who's like on the very,"},{"startTime":4348.377,"endTime":4352.607,"body":"very low end, if you have like a 200"},{"startTime":4352.607,"endTime":4356.579,"body":"nanograms per deciliter testosterone and"},{"startTime":4352.607,"endTime":4356.579,"body":"you double that to like 400,"},{"startTime":4356.579,"endTime":4360.479,"body":"you're probably gonna see an increase in"},{"startTime":4356.579,"endTime":4360.479,"body":"the quality of life."},{"startTime":4360.479,"endTime":4364.059,"body":"And we also see things like improvements"},{"startTime":4360.479,"endTime":4364.059,"body":"in lipids and that sort of thing."},{"startTime":4364.059,"endTime":4371.259,"body":"Then going from like a 400 to an 800,"},{"startTime":4364.059,"endTime":4371.259,"body":"potentially, but you're moving from a"},{"startTime":4371.259,"endTime":4374.079,"body":"little bit below optimal upwards towards"},{"startTime":4371.259,"endTime":4374.079,"body":"optimal."},{"startTime":4374.079,"endTime":4377.839,"body":"You may notice something, but it's"},{"startTime":4374.079,"endTime":4377.839,"body":"probably not going to be as profound of"},{"startTime":4377.839,"endTime":4379.599,"body":"going from 200 to 400."},{"startTime":4379.599,"endTime":4384.387,"body":"And then obviously going from like an 800"},{"startTime":4379.599,"endTime":4384.387,"body":"to a 1600, you do see, but."},{"startTime":4384.387,"endTime":4387.847,"body":"obviously notable improvements in muscle"},{"startTime":4384.387,"endTime":4387.847,"body":"mass and stuff, but that's where you're"},{"startTime":4387.847,"endTime":4392.367,"body":"in, you know, PED realm and super"},{"startTime":4387.847,"endTime":4392.367,"body":"physiological testosterone."},{"startTime":4392.367,"endTime":4396.887,"body":"So I know we have a pretty large"},{"startTime":4392.367,"endTime":4396.887,"body":"listenership out there who's males, you"},{"startTime":4396.887,"endTime":4399.147,"body":"know, thirties, forties, those sorts of"},{"startTime":4396.887,"endTime":4399.147,"body":"things."},{"startTime":4399.147,"endTime":4403.427,"body":"If you're covering your bases, you're"},{"startTime":4399.147,"endTime":4403.427,"body":"sleeping well, your nutrition's actually,"},{"startTime":4403.427,"endTime":4409.547,"body":"you know, good, you're training, you're"},{"startTime":4403.427,"endTime":4409.547,"body":"let's call it 15 % and under body fat"},{"startTime":4409.547,"endTime":4411.007,"body":"percentage."},{"startTime":4411.683,"endTime":4415.063,"body":"A lot of these things aren't really worth"},{"startTime":4411.683,"endTime":4415.063,"body":"chasing."},{"startTime":4415.483,"endTime":4421.903,"body":"Some of them that may be worth looking"},{"startTime":4415.483,"endTime":4421.903,"body":"into is like the Fidogia Agrestis and"},{"startTime":4421.903,"endTime":4422.623,"body":"Tonkada Lee."},{"startTime":4422.623,"endTime":4426.823,"body":"Hopefully we'll have Brian give us an"},{"startTime":4422.623,"endTime":4426.823,"body":"update on his in a couple months."},{"startTime":4427.503,"endTime":4428.955,"body":"I just..."},{"startTime":4430.787,"endTime":4434.907,"body":"It's hard to recommend these things"},{"startTime":4430.787,"endTime":4434.907,"body":"because I just haven't seen enough real"},{"startTime":4434.907,"endTime":4441.527,"body":"world evidence of their efficacy unless"},{"startTime":4434.907,"endTime":4441.527,"body":"it's on the population who actually"},{"startTime":4441.527,"endTime":4446.247,"body":"applies to which isn't as common as we're"},{"startTime":4441.527,"endTime":4446.247,"body":"otherwise led to believe."},{"startTime":4446.247,"endTime":4449.717,"body":"So I'm going to wrap this episode up right"},{"startTime":4446.247,"endTime":4449.717,"body":"here."},{"startTime":4449.717,"endTime":4452.127,"body":"Hopefully that was informative and"},{"startTime":4449.717,"endTime":4452.127,"body":"helpful."},{"startTime":4452.127,"endTime":4456.247,"body":"If I missed anything, by all means, you"},{"startTime":4452.127,"endTime":4456.247,"body":"can reach out to either Brian or myself on"},{"startTime":4456.247,"endTime":4458.883,"body":"Instagram and we will give you a"},{"startTime":4456.247,"endTime":4458.883,"body":"clarification."},{"startTime":4458.883,"endTime":4463.823,"body":"As always guys, thank you for submitting"},{"startTime":4458.883,"endTime":4463.823,"body":"quality questions for us to produce these"},{"startTime":4463.823,"endTime":4465.243,"body":"monthly episodes."},{"startTime":4465.243,"endTime":4469.047,"body":"And as always, Brian and I will talk to"},{"startTime":4465.243,"endTime":4469.047,"body":"you next week."},{"startTime":4477.251,"endTime":4478.595,"body":"Not good."}]}