{"version":"1.0.0","segments":[{"startTime":26.774,"endTime":27.774,"body":"What is going on guys?"},{"startTime":27.774,"endTime":29.864,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":29.864,"endTime":31.914,"body":"This is episode 170."},{"startTime":31.914,"endTime":41.994,"body":"Brian and myself are going to be talking recovery and motivation to train, which is going"},{"startTime":31.914,"endTime":41.994,"body":"to be encompassed in some of the more subjective parts of what we touch on with recovery."},{"startTime":41.994,"endTime":48.702,"body":"Before we get into the nuts and bolts of today's episode, as always, Brian, can you kick"},{"startTime":41.994,"endTime":48.702,"body":"us off with some updates, please?"},{"startTime":49.907,"endTime":53.609,"body":"Done with the second cycle through my full body program."},{"startTime":53.609,"endTime":64.195,"body":"So four weeks in now, given that I'm doing two workouts a week, it takes me two weeks to"},{"startTime":53.609,"endTime":64.195,"body":"get through one cycle, which is four workouts."},{"startTime":64.195,"endTime":66.956,"body":"So four weeks in, I'm done with two cycles."},{"startTime":67.737,"endTime":68.678,"body":"It's been awesome."},{"startTime":68.678,"endTime":77.162,"body":"Continuing to love it, continuing to progress week to week, matching and hitting PRs all"},{"startTime":68.678,"endTime":77.162,"body":"time on some lifts."},{"startTime":79.293,"endTime":91.93,"body":"fitting in all my cardio without getting beaten down or losing motivation to train, all"},{"startTime":79.293,"endTime":91.93,"body":"very apropos for today's episode, which is obviously a huge change from last year where I"},{"startTime":91.93,"endTime":95.472,"body":"was overdoing it and losing motivation to train."},{"startTime":96.893,"endTime":102.606,"body":"balance being one of those key factors for me and kind of finding the right dose of each"},{"startTime":96.893,"endTime":102.606,"body":"thing."},{"startTime":102.606,"endTime":109.039,"body":"And so all of these factors, things that we're probably touch on today in the episode, the"},{"startTime":102.606,"endTime":109.039,"body":"bulk of it."},{"startTime":109.213,"endTime":111.885,"body":"But yeah, really happy with the program so far."},{"startTime":111.885,"endTime":116.479,"body":"Had a lot of really cool feedback from people on Instagram about it too."},{"startTime":116.479,"endTime":129.47899999999998,"body":"A number of people coming out of the woodwork that I guess have been following me for a"},{"startTime":116.479,"endTime":129.47899999999998,"body":"while, but not super vocal, hitting me up in my DMs and saying they're excited to watch me"},{"startTime":129.47899999999998,"endTime":134.923,"body":"go through this, that they've been doing similar things or contemplating similar things."},{"startTime":134.963,"endTime":140.44299999999998,"body":"I put a poll up on my story two days ago asking, you know, what do you guys think is going"},{"startTime":134.963,"endTime":140.44299999999998,"body":"to happen?"},{"startTime":140.44299999999998,"endTime":141.413,"body":"I gave four options."},{"startTime":141.413,"endTime":152.803,"body":"So basically going from training proper optimal hypertrophy based on the evidence for a"},{"startTime":141.413,"endTime":152.803,"body":"number of years, and then dropping to a two times a week full body program with only 16"},{"startTime":152.803,"endTime":155.063,"body":"total working sets per week."},{"startTime":155.163,"endTime":160.871,"body":"I broke that down in my post and then noted that it's two sets of quads, two sets of"},{"startTime":155.163,"endTime":160.871,"body":"hamstrings."},{"startTime":160.871,"endTime":169.155,"body":"between two to four sets each of back, chest, and shoulders, and zero to two sets each for"},{"startTime":160.871,"endTime":169.155,"body":"biceps and triceps."},{"startTime":169.155,"endTime":171.275,"body":"So extremely low volume."},{"startTime":171.516,"endTime":173.676,"body":"And I asked, well, what do you guys think is gonna happen?"},{"startTime":173.676,"endTime":174.617,"body":"Am I gonna gain muscle?"},{"startTime":174.617,"endTime":175.587,"body":"Am I gonna lose muscle?"},{"startTime":175.587,"endTime":178.468,"body":"Am I gonna gain strength but maintain or lose muscle?"},{"startTime":178.468,"endTime":184.221,"body":"I kind of put that in the same category, because the focus there being that I'm gonna gain"},{"startTime":178.468,"endTime":184.221,"body":"strength and the muscle being less important."},{"startTime":185.281,"endTime":188.402,"body":"And then what was the final category?"},{"startTime":191.003,"endTime":194.283,"body":"I can't even remember now off the top of my head what the final category was."},{"startTime":194.283,"endTime":199.223,"body":"I had gain muscle, lose muscle, gain strength or maintain across the board."},{"startTime":199.223,"endTime":204.653,"body":"So the final category was maintain across the board and maintain across the board actually"},{"startTime":199.223,"endTime":204.653,"body":"won out by a lot."},{"startTime":204.653,"endTime":213.523,"body":"It was close to like 70 % of people thought I was just going to kind of maintain across"},{"startTime":204.653,"endTime":213.523,"body":"the board with a decent percentage of people thinking I would gain strength and then lose"},{"startTime":213.523,"endTime":214.883,"body":"slash maintain muscle."},{"startTime":214.883,"endTime":219.899,"body":"That's kind of my my thought is I think I'm going to gain strength and maintain muscle."},{"startTime":220.888,"endTime":224.21,"body":"and then I've had a few people ask me like, would you consider that a win?"},{"startTime":224.21,"endTime":225.731,"body":"Like if that happened?"},{"startTime":225.752,"endTime":234.749,"body":"And I think I absolutely would because at this stage of my training, I could be training"},{"startTime":225.752,"endTime":234.749,"body":"optimally and I may not even gain any muscle despite training what I think is optimal."},{"startTime":234.749,"endTime":243.366,"body":"I mean, I may like, it's really tough to say it's like, do you want to go pursue optimal"},{"startTime":234.749,"endTime":243.366,"body":"for that chance that maybe there's a little bit left in the tank or are you good with this"},{"startTime":243.366,"endTime":249.607,"body":"proxy of strength going up and assuming that because strength is going up that"},{"startTime":249.607,"endTime":252.708,"body":"muscle mass is more or less being sustained."},{"startTime":252.708,"endTime":254.128,"body":"So that's kind of where I'm at with that."},{"startTime":254.128,"endTime":263.251,"body":"And just really excited about the training and the journey of going through this for the"},{"startTime":254.128,"endTime":263.251,"body":"next six plus months, seeing what happens, continuing to focus on cardio, blah, blah,"},{"startTime":263.251,"endTime":264.89099999999996,"body":"blah, all that good stuff."},{"startTime":265.772,"endTime":268.222,"body":"so that's that I'll be quick on my next updates here."},{"startTime":268.222,"endTime":273.61400000000003,"body":"I leave for London tomorrow, Wednesday, and I don't come back till Tuesday evening."},{"startTime":273.61400000000003,"endTime":275.875,"body":"So we'll miss the podcast next week."},{"startTime":275.975,"endTime":276.695,"body":"I,"},{"startTime":277.595,"endTime":280.98699999999997,"body":"I'm unsure about what working out is going to look like in London."},{"startTime":280.98699999999997,"endTime":286.48,"body":"And I actually think it's completely possible that I do almost zero working out."},{"startTime":286.48,"endTime":288.041,"body":"That wouldn't be my ideal plan."},{"startTime":288.041,"endTime":299.727,"body":"Like in a perfect world, I think I'd love to hit one full body weight training session and"},{"startTime":288.041,"endTime":299.727,"body":"like two cardio sessions, maybe one like hit sprint thing and one longer steady state with"},{"startTime":299.727,"endTime":302.529,"body":"a bunch of walking around the city and stuff like that."},{"startTime":303.029,"endTime":304.6,"body":"so I have no idea how that's going to go."},{"startTime":304.6,"endTime":306.259,"body":"I'm having say,"},{"startTime":306.259,"endTime":313.459,"body":"very minor anxiety about it, but also at the same time, kind of not giving a fuck and"},{"startTime":306.259,"endTime":313.459,"body":"realizing it's just seven days."},{"startTime":313.839,"endTime":324.059,"body":"But yeah, I mean, for somebody that, you know, lives their life, working out and"},{"startTime":313.839,"endTime":324.059,"body":"structuring their day across what exercise is going to be done each day, it certainly"},{"startTime":324.059,"endTime":326.939,"body":"throws a small wrench into things."},{"startTime":326.939,"endTime":333.685,"body":"And then beyond that, then the last two updates, Paragon has new cycles starting on 10.7."},{"startTime":333.685,"endTime":335.486,"body":"it's a continuation of hypertrophy cycles."},{"startTime":335.486,"endTime":337.476,"body":"We're going to drop some different repeating movements in."},{"startTime":337.476,"endTime":339.187,"body":"went from good mornings as our hip hinge."},{"startTime":339.187,"endTime":343.398,"body":"We're going to go to barbell RDL RDL one and a half reps."},{"startTime":343.488,"endTime":351.28,"body":"so a few changes, but, but mostly just another kind of six weeks of really solid"},{"startTime":343.488,"endTime":351.28,"body":"hypertrophy work before we get into the winter and go into strength cycles."},{"startTime":351.6,"endTime":357.012,"body":"And then, I just dropped a program for an app called boost camp."},{"startTime":357.012,"endTime":362.387,"body":"I was on their podcast, about a month ago discussing hybrid training."},{"startTime":362.387,"endTime":365.327,"body":"And so they asked me to write a program for the app."},{"startTime":365.327,"endTime":366.587,"body":"It's a static program."},{"startTime":366.587,"endTime":370.547,"body":"It's not like an ongoing subscription, like what I do with Evolved and Paragon."},{"startTime":370.547,"endTime":373.207,"body":"So it's an 11 week hybrid program."},{"startTime":373.667,"endTime":379.867,"body":"Really cool opportunity for me because on this app, they have static programs written by"},{"startTime":373.667,"endTime":379.867,"body":"Dr."},{"startTime":379.867,"endTime":382.567,"body":"Helms, Alberto Nunez, Dr."},{"startTime":382.567,"endTime":387.057,"body":"Pack, Milo, GVS."},{"startTime":387.057,"endTime":388.227,"body":"Yeah, I'm sure."},{"startTime":388.227,"endTime":389.863,"body":"think..."},{"startTime":390.579,"endTime":393.559,"body":"Alex Leonidas has a program on there too."},{"startTime":393.559,"endTime":398.019,"body":"So a lot of really kind of highly respected people in the industry have programs on the"},{"startTime":393.559,"endTime":398.019,"body":"app."},{"startTime":398.019,"endTime":401.339,"body":"I'm excited to be part of it, really amped on the program."},{"startTime":401.339,"endTime":405.209,"body":"It's a three times a week lifting, four times a week cardio with one rest day."},{"startTime":405.209,"endTime":408.159,"body":"So one of the cardio days is on a lifting day."},{"startTime":408.299,"endTime":409.949,"body":"And I think it's gonna be a great program."},{"startTime":409.949,"endTime":410.899,"body":"I mean, it's just 11 weeks."},{"startTime":410.899,"endTime":415.943,"body":"You can repeat it obviously, but go check that out if you're interested in something like"},{"startTime":410.899,"endTime":415.943,"body":"that."},{"startTime":416.821,"endTime":424.937,"body":"and it's just, different than anything I've offered on Paragon or evolved because it has"},{"startTime":416.821,"endTime":424.937,"body":"two days that are strictly upper body and then one lower body day where there's some arm"},{"startTime":424.937,"endTime":426.038,"body":"work on there."},{"startTime":426.038,"endTime":435.004,"body":"And so everything I've written for Paragon in the hybrid format has been more evenly split"},{"startTime":426.038,"endTime":435.004,"body":"or like even lower body focus because of our female based audience."},{"startTime":435.004,"endTime":444.787,"body":"So I think that having a program that focuses more on the upper body while doing hybrid"},{"startTime":435.004,"endTime":444.787,"body":"training is as unique and kind of more fits in line with the way that I personally."},{"startTime":444.787,"endTime":447.669,"body":"prefer to do the hybrid training approach."},{"startTime":447.77,"endTime":452.615,"body":"anyways, those are my updates and I'm very curious about going on what's going on with"},{"startTime":447.77,"endTime":452.615,"body":"you."},{"startTime":453.322,"endTime":461.708,"body":"Yeah, so the biggest thing with me, I am on a D-load and we know how uncommon Aaron"},{"startTime":453.322,"endTime":461.708,"body":"D-loads."},{"startTime":461.708,"endTime":464.69,"body":"And what that means is things are not good."},{"startTime":465.891,"endTime":468.993,"body":"I'm just beat up, like really, really beat up."},{"startTime":469.194,"endTime":475.878,"body":"And I had this note here, are, know, quote unquote, growing pains, like potentially a real"},{"startTime":469.194,"endTime":475.878,"body":"thing."},{"startTime":477.18,"endTime":480.042,"body":"It doesn't really make any sense why I would be so beat up."},{"startTime":480.042,"endTime":480.882,"body":"had..."},{"startTime":481.142,"endTime":490.772,"body":"10 weeks off, you know, I really only got back into training really hard, like maybe the"},{"startTime":481.142,"endTime":490.772,"body":"final week in August, potentially the final week in August."},{"startTime":490.772,"endTime":494.802,"body":"And here we are like a month later and like I'm on a deload already."},{"startTime":496.002,"endTime":498.742,"body":"so I don't really know, but I mean, my body's just screaming at me."},{"startTime":498.742,"endTime":509.762,"body":"My forearms inside insides have actually improved a lot since I stopped using my Versa"},{"startTime":498.742,"endTime":509.762,"body":"grips, lo and behold, which that was a truth that I really didn't want to be true, but"},{"startTime":509.762,"endTime":511.308,"body":"significant."},{"startTime":511.44,"endTime":515.402,"body":"pain improvements by not using them."},{"startTime":515.402,"endTime":516.607,"body":"Outside, forearms."},{"startTime":516.607,"endTime":519.887,"body":"What do you think about it is about the versagrips that's causing that pain?"},{"startTime":520.318,"endTime":537.591,"body":"I think potentially something about because I'm not as tightly grabbing things, I'm not"},{"startTime":520.318,"endTime":537.591,"body":"putting the proprioception into these tendons from the muscle or something like that."},{"startTime":537.591,"endTime":542.154,"body":"And then they're just getting yanked on because of this loose hook kind of thing."},{"startTime":542.154,"endTime":543.636,"body":"That's the only thing that I could think of."},{"startTime":543.636,"endTime":547.238,"body":"mean, of course, it's purely conjecture, but."},{"startTime":547.798,"endTime":551.898,"body":"What happened is I forgot them one day and I'm like, fuck, I got to train without my"},{"startTime":547.798,"endTime":551.898,"body":"grips."},{"startTime":551.898,"endTime":553.518,"body":"Like here we go."},{"startTime":553.638,"endTime":560.698,"body":"And I had like, like my pain was like a nine out of 10, like letting go of things after"},{"startTime":553.638,"endTime":560.698,"body":"like a set was like excruciating."},{"startTime":560.858,"endTime":566.138,"body":"And then that training day was like a three out of 10, like a minor amounts of pain."},{"startTime":566.138,"endTime":572.248,"body":"And I was like, whoa, this is like way too, way too obvious for me to not like experiment"},{"startTime":566.138,"endTime":572.248,"body":"again."},{"startTime":572.248,"endTime":575.618,"body":"And like the next time I trained with him, like there was minimal to no pain."},{"startTime":575.618,"endTime":577.526,"body":"And I'm like, okay, something's going on."},{"startTime":577.526,"endTime":578.398,"body":"And then I posted about it."},{"startTime":578.398,"endTime":581.293,"body":"I had like five or six people DM me the same exact thing."},{"startTime":581.293,"endTime":586.862,"body":"They had like really bad inner elbow pain and they didn't use their grips and it"},{"startTime":581.293,"endTime":586.862,"body":"completely was gone."},{"startTime":587.197,"endTime":590.301,"body":"That's so weird, because I actually would like really, I would think the opposite."},{"startTime":590.301,"endTime":592.633,"body":"I'd be like, you're over gripping."},{"startTime":592.633,"endTime":593.114,"body":"Yeah, yeah."},{"startTime":593.114,"endTime":597.329,"body":"And then therefore you're causing pain versus being able to loosely grip and use it as a"},{"startTime":593.114,"endTime":597.329,"body":"hook."},{"startTime":597.329,"endTime":598.35,"body":"It's very, very interesting."},{"startTime":598.35,"endTime":601.323,"body":"I have to keep that in mind for other people experiencing."},{"startTime":603.19,"endTime":609.99,"body":"my knees and like for me, like I never have any issues, you know, and, I put in a pendulum"},{"startTime":603.19,"endTime":609.99,"body":"squat back."},{"startTime":609.99,"endTime":613.78,"body":"I only did two sets and my knees were completely blown up."},{"startTime":613.78,"endTime":621.03,"body":"Like it took like five days for them to stop hurting, which I was like, when my knees"},{"startTime":613.78,"endTime":621.03,"body":"start bothering me, like that's when I kind of get concerned, you know, other things like"},{"startTime":621.03,"endTime":621.89,"body":"elbows and stuff."},{"startTime":621.89,"endTime":630.05,"body":"like, you know, I can work through it, but like, I'm not walking around with like blown up"},{"startTime":621.89,"endTime":630.05,"body":"knees and being afraid that in 10 years, I can't like get up and get down and stuff."},{"startTime":630.05,"endTime":630.698,"body":"So"},{"startTime":630.698,"endTime":634.241,"body":"That's where I was like, okay, let me just deload and take a day back."},{"startTime":634.241,"endTime":636.662,"body":"Maybe I'm just like really inflamed or something."},{"startTime":636.923,"endTime":646.551,"body":"But listening to my body, which led me into my next thing here that I am starting or I"},{"startTime":636.923,"endTime":646.551,"body":"have started officially as today, a mobility program."},{"startTime":646.871,"endTime":648.262,"body":"It's called the moves method."},{"startTime":648.262,"endTime":652.276,"body":"I have no affiliations with them, but it's just something that I bought and I'm starting."},{"startTime":652.276,"endTime":655.418,"body":"Jenny had started it last week and it's."},{"startTime":656.254,"endTime":666.08,"body":"It's more like a more dynamic movement as opposed to like real like static stretching and"},{"startTime":656.254,"endTime":666.08,"body":"similar movements to like yoga, but without the."},{"startTime":666.861,"endTime":675.467,"body":"Baggage of yoga, perhaps for someone like me, you know, I respect everyone and stuff, but"},{"startTime":666.861,"endTime":675.467,"body":"I don't really care to hear the stories about the universe and shit."},{"startTime":675.467,"endTime":678.759,"body":"I just want to like get into my hips and move, move better."},{"startTime":678.759,"endTime":680.07,"body":"And that's exactly what this is."},{"startTime":680.07,"endTime":683.943,"body":"It's like movement without like a religion attached to it."},{"startTime":683.943,"endTime":684.694,"body":"And I'm like sick."},{"startTime":684.694,"endTime":685.894,"body":"OK, cool."},{"startTime":687.499,"endTime":693.823,"body":"so the thing there is I've just watched my mobility like rapidly deteriorate."},{"startTime":693.823,"endTime":696.685,"body":"And this was something that I was always like really curious about."},{"startTime":696.685,"endTime":699.167,"body":"I think it's just a size thing."},{"startTime":699.167,"endTime":708.814,"body":"Like as muscles get bigger, like you lose space between the joints and like, like I would"},{"startTime":699.167,"endTime":708.814,"body":"just go to do things that I would like normally do and be like, fuck, I can't do that"},{"startTime":708.814,"endTime":709.254,"body":"anymore."},{"startTime":709.254,"endTime":710.585,"body":"Like four months ago, I could do that."},{"startTime":710.585,"endTime":711.205,"body":"No problem."},{"startTime":711.205,"endTime":713.937,"body":"And like now I just cannot do that."},{"startTime":714.057,"endTime":715.548,"body":"So that has me like,"},{"startTime":715.808,"endTime":724.246,"body":"Concerned to the point where I'm like I'm going to do something about it and make sure"},{"startTime":715.808,"endTime":724.246,"body":"that I'm not losing this mobility because I don't want to become Someone I never wanted to"},{"startTime":724.246,"endTime":735.075,"body":"become I guess I would say so I'm taking action on that and it's I'm happy I'm starting"},{"startTime":724.246,"endTime":735.075,"body":"it, but it's been pretty brutal And it's I'm almost like embarrassed about how the lack of"},{"startTime":735.075,"endTime":738.548,"body":"mobility and how fast it's disappeared per se"},{"startTime":739.485,"endTime":740.676,"body":"Yeah, that's interesting."},{"startTime":740.676,"endTime":749.364,"body":"I feel like the common sentiment is that people that are large and muscled humans have"},{"startTime":740.676,"endTime":749.364,"body":"poor mobility."},{"startTime":749.925,"endTime":752.107,"body":"And I feel like there's been a whole..."},{"startTime":753.811,"endTime":766.16,"body":"group of people that have tried to demonstrate that that's not true through using like"},{"startTime":753.811,"endTime":766.16,"body":"functional movement patterns in their training, if you want to call it that, and almost"},{"startTime":766.16,"endTime":771.084,"body":"like doing weighted mobility through different training paradigms."},{"startTime":771.084,"endTime":777.889,"body":"And you know, you would even see this back in the day with like the bodybuilders in the"},{"startTime":771.084,"endTime":777.889,"body":"pre-steroid era who would be doing like behind the neck presses where the bar would go"},{"startTime":777.889,"endTime":780.881,"body":"like literally to the back rack every single rep."},{"startTime":780.881,"endTime":785.133,"body":"and like rest on your back and then press all the way up and then rest on your back and"},{"startTime":780.881,"endTime":785.133,"body":"press all the way up."},{"startTime":785.133,"endTime":795.207,"body":"And not that that's a functional movement pattern, but putting your shoulders in that"},{"startTime":785.133,"endTime":795.207,"body":"extremely externally rotated position under load obviously is going to increase some"},{"startTime":795.207,"endTime":798.998,"body":"mobility around that upper scapula area."},{"startTime":799.639,"endTime":806.582,"body":"And so, yeah, I find this very interesting and curious to follow along and kind of see"},{"startTime":799.639,"endTime":806.582,"body":"where your mobility ends up from from implementing it."},{"startTime":806.582,"endTime":809.573,"body":"What's the time commitment daily or weekly?"},{"startTime":809.718,"endTime":812.038,"body":"It's only like 15 minutes, which is really nice."},{"startTime":812.038,"endTime":818.218,"body":"And obviously once like, mean week one, so it's the lowest and like week two and three,"},{"startTime":812.038,"endTime":818.218,"body":"comes up a little bit and then like week three and four."},{"startTime":818.218,"endTime":820.858,"body":"But I think the maximum is only like 20 minutes."},{"startTime":820.858,"endTime":828.494,"body":"So my plan is to like do it first thing in the morning, you know, get up, have some, have"},{"startTime":820.858,"endTime":828.494,"body":"like, you know, 20 ounces of water and then get into it."},{"startTime":828.977,"endTime":833.973,"body":"And then last question there is, is your mobility more limited in your upper body than"},{"startTime":828.977,"endTime":833.973,"body":"your lower body?"},{"startTime":833.973,"endTime":838.949,"body":"like, when you go to touch your toes, are you feeling that that's worse than it was months"},{"startTime":833.973,"endTime":838.949,"body":"ago as well?"},{"startTime":839.19,"endTime":842.67,"body":"That's the one mobility thing that I have."},{"startTime":842.67,"endTime":846.27,"body":"Like if there was one mobility thing that I had, it's like a 10 out of 10."},{"startTime":846.27,"endTime":846.85,"body":"It's that."},{"startTime":846.85,"endTime":851.03,"body":"So that one is hasn't really changed, but that's because it was so good before."},{"startTime":851.03,"endTime":856.15,"body":"Like I could normally put my hands flat on the ground in front of me with my knees locked."},{"startTime":856.15,"endTime":858.67,"body":"Yeah, but yeah."},{"startTime":858.67,"endTime":867.06,"body":"But like if I needed to like sit, you know, whatever is the most appropriate way in 2024"},{"startTime":858.67,"endTime":867.06,"body":"to say."},{"startTime":867.36,"endTime":869.052,"body":"How do you sit on the floor with your legs crossed?"},{"startTime":869.052,"endTime":869.803,"body":"You know, whatever."},{"startTime":869.803,"endTime":872.936,"body":"don't know how to, perfect, yeah."},{"startTime":873.097,"endTime":877.001,"body":"Like I couldn't, I don't even think I could sit there without falling over."},{"startTime":877.602,"endTime":879.864,"body":"Like hips are that bad sort of thing."},{"startTime":880.486,"endTime":881.001,"body":"Yeah."},{"startTime":881.001,"endTime":881.512,"body":"I feel that."},{"startTime":881.512,"endTime":884.126,"body":"All right, cool, anything else?"},{"startTime":884.446,"endTime":887.148,"body":"No, just I have some coaching roster availability."},{"startTime":887.148,"endTime":895.753,"body":"So people coming out of their summers for the northern hemisphere entering any kind of"},{"startTime":887.148,"endTime":895.753,"body":"winter game, holler at me."},{"startTime":895.753,"endTime":896.794,"body":"I'm interested to talk about it."},{"startTime":896.794,"endTime":902.367,"body":"Any of my southern hemisphere people with summer coming looking to get lean, holler at me."},{"startTime":902.367,"endTime":910.532,"body":"You can DM me on Instagram or head directly to my website or even the link below in the"},{"startTime":902.367,"endTime":910.532,"body":"podcast show notes will have all those links in there for you as well."},{"startTime":913.898,"endTime":927.279,"body":"All right, so this episode was kind of ironically triggered by an Instagram story I put up"},{"startTime":913.898,"endTime":927.279,"body":"last week around how training has been feeling more like a job than something I enjoy"},{"startTime":927.279,"endTime":939.199,"body":"lately, which in hindsight, with conversations that Brian has has sparked before, is how I"},{"startTime":927.279,"endTime":939.199,"body":"typically know it's time to de-load when I'm psychologically like out of the game."},{"startTime":939.82,"endTime":942.942,"body":"And what's really interesting is you kind of"},{"startTime":943.018,"endTime":951.881,"body":"This is the beauty in having like a coach or friends and stuff like Brian is like, you"},{"startTime":943.018,"endTime":951.881,"body":"can't really see these things yourself often, but it becomes pretty easy when people can"},{"startTime":951.881,"endTime":953.361,"body":"see them for you."},{"startTime":954.661,"endTime":959.983,"body":"So we decided to have the episode talking around recovery and how motivation to train can"},{"startTime":954.661,"endTime":959.983,"body":"potentially lead into that."},{"startTime":959.983,"endTime":961.413,"body":"And we're going to break that all down."},{"startTime":961.413,"endTime":968.745,"body":"And Brian has some things categorized out into more objective metrics for recovery and a"},{"startTime":961.413,"endTime":968.745,"body":"little bit more of the subjective metrics as well."},{"startTime":968.745,"endTime":971.056,"body":"And we'll parse through them all."},{"startTime":972.915,"endTime":974.155,"body":"Yeah."},{"startTime":974.875,"endTime":978.815,"body":"I thought it was really interesting when you posted that story."},{"startTime":978.815,"endTime":989.835,"body":"And I was I was personally very curious about it for the reasons that you stated in the"},{"startTime":978.815,"endTime":989.835,"body":"introduction piece where we were talking about our updates, how you noted that, you know,"},{"startTime":989.835,"endTime":995.075,"body":"you literally just took six to 10 weeks off after your hernia coming back."},{"startTime":995.075,"endTime":999.851,"body":"And so being at this place now where you're"},{"startTime":1000.125,"endTime":1012.6,"body":"four or five weeks back into training hard and feeling like your motivation is down and"},{"startTime":1000.125,"endTime":1012.6,"body":"your body is kind of rejecting the level of volume, effort, intensity, whatever framing"},{"startTime":1012.6,"endTime":1014.14,"body":"you want to use for that."},{"startTime":1014.241,"endTime":1015.391,"body":"I just thought it was really interesting."},{"startTime":1015.391,"endTime":1026.856,"body":"And so I figured we could compile an episode here using you kind of as the backdrop, but"},{"startTime":1015.391,"endTime":1026.856,"body":"providing some kind of larger lessons and insights into different ways that people can"},{"startTime":1026.856,"endTime":1028.226,"body":"enhance their recovery as well."},{"startTime":1028.226,"endTime":1029.046,"body":"So"},{"startTime":1029.991,"endTime":1034.074,"body":"I think starting with objective measures is probably a prudent move."},{"startTime":1034.074,"endTime":1035.6950000000002,"body":"And so I listed a bunch of them."},{"startTime":1035.6950000000002,"endTime":1041.359,"body":"I think we can kinda go over them real quick right now and then touch on each one"},{"startTime":1035.6950000000002,"endTime":1041.359,"body":"individually."},{"startTime":1041.359,"endTime":1050.024,"body":"So in objective factors, I put calories, sleep, resting heart rate, HRV, training load,"},{"startTime":1041.359,"endTime":1050.024,"body":"alcohol, supplements."},{"startTime":1050.945,"endTime":1051.445,"body":"What do you think?"},{"startTime":1051.445,"endTime":1054.307,"body":"Did I miss anything there in objective factors?"},{"startTime":1056.606,"endTime":1068.898,"body":"I think we have stress later down the line, I believe, but that is one that I would also"},{"startTime":1056.606,"endTime":1068.898,"body":"bring in that would be, it's hard to objectively quantify."},{"startTime":1068.898,"endTime":1071.091,"body":"mean, let's be real, it's not actually."},{"startTime":1071.091,"endTime":1079.529,"body":"You get a four point saliva cortisol test, it's pretty easy, but it's super accessible"},{"startTime":1071.091,"endTime":1079.529,"body":"like a lot of these other things are."},{"startTime":1079.591,"endTime":1086.094,"body":"You know what, I'm actually gonna add blood work to objective factors, because that's a"},{"startTime":1079.591,"endTime":1086.094,"body":"really good point."},{"startTime":1086.094,"endTime":1092.997,"body":"I actually put stress under subjective factors, because, yeah, I I guess it's both."},{"startTime":1092.997,"endTime":1097.258,"body":"Like, it's a way that you feel, but it also can be quantified."},{"startTime":1097.258,"endTime":1108.96,"body":"So stress likely belongs in both buckets, and maybe the objective one is using these blood"},{"startTime":1097.258,"endTime":1108.96,"body":"markers to assess your level of stress versus just being like,"},{"startTime":1108.96,"endTime":1110.015,"body":"my workload is so high."},{"startTime":1110.015,"endTime":1111.488,"body":"I feel so stressed."},{"startTime":1112.676,"endTime":1113.569,"body":"So is that fair?"},{"startTime":1113.569,"endTime":1114.852,"body":"Should we do it that way?"},{"startTime":1114.91,"endTime":1116.436,"body":"I think that's very fair,"},{"startTime":1116.547,"endTime":1117.428,"body":"Cool."},{"startTime":1117.45,"endTime":1124.88,"body":"So yeah, why don't you touch on calories as the first thing here as far as objective"},{"startTime":1117.45,"endTime":1124.88,"body":"measures go and we'll just kind of work through them pretty quickly each."},{"startTime":1125.236,"endTime":1125.416,"body":"Yep."},{"startTime":1125.416,"endTime":1126.407,"body":"Let's do it."},{"startTime":1126.407,"endTime":1136.671,"body":"I think this is one that calories followed closely by my preferred way of doing this,"},{"startTime":1126.407,"endTime":1136.671,"body":"which is, be completely up for argument."},{"startTime":1136.971,"endTime":1143.684,"body":"carbohydrate is criminally underrated, especially in our fitness industry, right?"},{"startTime":1143.684,"endTime":1152.298,"body":"We hear so much about all of these other recovery metrics and people talk about recovery,"},{"startTime":1143.684,"endTime":1152.298,"body":"like the wearing the Norma tech boots or"},{"startTime":1152.298,"endTime":1164.549,"body":"the TheraGun and a lot of these things in there, and these things are not unhelpful, but"},{"startTime":1152.298,"endTime":1164.549,"body":"they are not nearly as helpful as covering the base of the pyramid, which is adequate"},{"startTime":1164.549,"endTime":1167.311,"body":"caloric intake and carbohydrate."},{"startTime":1167.311,"endTime":1179.594,"body":"And what I find ironic is when people talk about recovery, people say all these down the"},{"startTime":1167.311,"endTime":1179.594,"body":"ninth, 10th, 11th, 12th items down the list."},{"startTime":1179.594,"endTime":1181.155,"body":"And they're doing these things for recovery."},{"startTime":1181.155,"endTime":1184.257,"body":"But if you were to ask anyone, how many carbohydrates are you eating?"},{"startTime":1184.257,"endTime":1185.347,"body":"How many calories are you eating?"},{"startTime":1185.347,"endTime":1187.118,"body":"People have a fucking clue."},{"startTime":1187.859,"endTime":1194.402,"body":"And it's they're putting like the horse before the carriage or the carriage before the"},{"startTime":1187.859,"endTime":1194.402,"body":"horse or whatever that same goes."},{"startTime":1194.402,"endTime":1195.683,"body":"Yeah."},{"startTime":1195.683,"endTime":1198.274,"body":"But but I want to really, really stress this one."},{"startTime":1198.274,"endTime":1206.049,"body":"Like if you're having recovery issues, if you're finding that, know, you're not you're"},{"startTime":1198.274,"endTime":1206.049,"body":"super sore significantly longer, like start with the big rocks."},{"startTime":1206.049,"endTime":1208.564,"body":"And that one is, are you actually eating?"},{"startTime":1208.564,"endTime":1214.672,"body":"sufficient amounts of calories and carbohydrate to match your training demands and volume."},{"startTime":1215.271,"endTime":1220.014,"body":"And then what you'll see is that if you're not eating sufficient calories, there's the"},{"startTime":1215.271,"endTime":1220.014,"body":"downstream effects from that."},{"startTime":1220.014,"endTime":1226.077,"body":"They're going to affect some of these other objective factors that we mentioned like blood"},{"startTime":1220.014,"endTime":1226.077,"body":"work and sleep and things like that."},{"startTime":1226.077,"endTime":1238.064,"body":"So when we're looking at blood work, as far as determining levels of recovery and or"},{"startTime":1226.077,"endTime":1238.064,"body":"stress on the system, obviously we have a C reactive protein."},{"startTime":1238.064,"endTime":1242.966,"body":"Would you say that that's a big one that you would look at creatine kinase?"},{"startTime":1243.187,"endTime":1244.037,"body":"Yeah."},{"startTime":1244.254,"endTime":1252.44,"body":"Creatine kinase, it's a proxy, but it's not super reliable in this context, in my opinion."},{"startTime":1252.44,"endTime":1254.9,"body":"But C-reactive protein, yes, for sure."},{"startTime":1254.9,"endTime":1256.941,"body":"So C-reactive protein is a marker of inflammation."},{"startTime":1256.941,"endTime":1257.701,"body":"Yeah."},{"startTime":1257.701,"endTime":1258.581,"body":"Primarily."},{"startTime":1258.581,"endTime":1259.582,"body":"Yeah."},{"startTime":1259.582,"endTime":1264.534,"body":"And then what else would you look at personally if you're having a client that's"},{"startTime":1259.582,"endTime":1264.534,"body":"experiencing what you're experiencing?"},{"startTime":1264.534,"endTime":1272.417,"body":"What would you look for on a blood test to kind of have an objective assessment of whether"},{"startTime":1264.534,"endTime":1272.417,"body":"they are in fact recovering or not?"},{"startTime":1273.206,"endTime":1280.326,"body":"So one that comes to mind is a serum cortisol, which again is just a snapshot, but we know"},{"startTime":1273.206,"endTime":1280.326,"body":"where it should be."},{"startTime":1280.326,"endTime":1292.826,"body":"And if I always have clients get blood work in the mornings and if they're fasting serum"},{"startTime":1280.326,"endTime":1292.826,"body":"cortisol, is it like a seven or something like that where we expect it to be at like a 13,"},{"startTime":1292.826,"endTime":1298.126,"body":"14, we'd be like, okay, they might have a flipped cortisol curve, something like that."},{"startTime":1298.126,"endTime":1303.046,"body":"If we have like a super robust thyroid panel, a reverse T3,"},{"startTime":1303.046,"endTime":1311.682,"body":"if cortisol is pretty high, will get flopped and the body will divert the conversion of"},{"startTime":1303.046,"endTime":1311.682,"body":"active thyroid hormone to inactive thyroid hormone."},{"startTime":1311.682,"endTime":1316.255,"body":"So that's another one that we'll look at."},{"startTime":1316.255,"endTime":1328.284,"body":"then we might see some of the more inflammatory, or sorry, not inflammatory, we might see"},{"startTime":1316.255,"endTime":1328.284,"body":"some of the liver enzyme proxies, ALT and AST, which is also found in muscle tissue,"},{"startTime":1328.304,"endTime":1331.188,"body":"elevated more than we would expect, especially if there's"},{"startTime":1331.188,"endTime":1333.782,"body":"a really quality diet, no use of..."},{"startTime":1338.698,"endTime":1344.522,"body":"There's a type of medication, I can't remember the word for it, where it's harder on the"},{"startTime":1338.698,"endTime":1344.522,"body":"liver."},{"startTime":1345.683,"endTime":1351.216,"body":"That would be one that we wouldn't expect, so that's another one that I would potentially"},{"startTime":1345.683,"endTime":1351.216,"body":"see elevated as well."},{"startTime":1351.827,"endTime":1356.267,"body":"And then just to close a bow on the ALT, AST thing."},{"startTime":1356.267,"endTime":1362.747,"body":"So if someone were to have trained close to their blood test, they would also see those"},{"startTime":1356.267,"endTime":1362.747,"body":"markers elevated."},{"startTime":1362.747,"endTime":1374.911,"body":"So it's probably important for somebody to take, what do you think, 72 hours off, 48 hours"},{"startTime":1362.747,"endTime":1374.911,"body":"off prior to taking the blood test to get an accurate reading."},{"startTime":1375.158,"endTime":1377.038,"body":"I do 24."},{"startTime":1377.758,"endTime":1382.498,"body":"You could do 48 or 72 if you really wanted to."},{"startTime":1383.558,"endTime":1388.298,"body":"It's rare that I see even at 24 like a considerable elevation."},{"startTime":1388.298,"endTime":1397.268,"body":"But even so, with the panels that I'm using with clients now, we also order a GGT, which"},{"startTime":1388.298,"endTime":1397.268,"body":"is like gamma galucto transferase or something like that."},{"startTime":1397.268,"endTime":1398.598,"body":"I don't remember specifically."},{"startTime":1398.598,"endTime":1400.618,"body":"But that one is liver specific."},{"startTime":1400.618,"endTime":1403.358,"body":"whereas ALT and ALT are not liver specific."},{"startTime":1403.358,"endTime":1404.863,"body":"They're also found in other tissues."},{"startTime":1404.863,"endTime":1406.706,"body":"So it can be influenced."},{"startTime":1406.706,"endTime":1408.057,"body":"a really good point."},{"startTime":1408.057,"endTime":1413.361,"body":"Yeah, so the GGT would actually not be influenced by training prior, would it?"},{"startTime":1413.922,"endTime":1424.441,"body":"Yeah, so I need to get that one, because I feel like I'm the guy who, so I read a study"},{"startTime":1413.922,"endTime":1424.441,"body":"when I was looking at this last year that showed that they found elevated ALT or AST, one"},{"startTime":1424.441,"endTime":1434.259,"body":"of the two, I think ALT, even after a week from a heavy leg session that caused like"},{"startTime":1424.441,"endTime":1434.259,"body":"significant soreness, a week later you were still seeing elevated liver markers."},{"startTime":1434.259,"endTime":1435.027,"body":"So,"},{"startTime":1435.027,"endTime":1442.187,"body":"That tells me that, okay, if I do a moderate heavy weight training session, even 72 hours"},{"startTime":1435.027,"endTime":1442.187,"body":"prior, I could still see some elevated markers."},{"startTime":1442.187,"endTime":1445.937,"body":"And so I always have my ALT and AST running in like the high twenties."},{"startTime":1445.937,"endTime":1451.807,"body":"And if you listen to Peter Attia, he's always talking about that number being like below"},{"startTime":1445.937,"endTime":1451.807,"body":"20 in the teens."},{"startTime":1451.987,"endTime":1454.587,"body":"And so I always think, mine's high, blah, blah, blah."},{"startTime":1454.587,"endTime":1460.843,"body":"But when you actually consider that I'm not taking a full week off prior to testing that,"},{"startTime":1454.587,"endTime":1460.843,"body":"I think it changes the perspective."},{"startTime":1461.908,"endTime":1464.667,"body":"large, large, large bit, I would say."},{"startTime":1464.848,"endTime":1465.158,"body":"All right."},{"startTime":1465.158,"endTime":1466.768,"body":"So then we have sleep."},{"startTime":1467.569,"endTime":1469.93,"body":"I don't know if we need to touch a whole lot on this."},{"startTime":1469.93,"endTime":1475.642,"body":"I I'll refer out to Matthew Walker, who I've learned the majority of my sleep information"},{"startTime":1469.93,"endTime":1475.642,"body":"from."},{"startTime":1475.642,"endTime":1479.554,"body":"He's the guy when it comes to sleep science these days."},{"startTime":1479.554,"endTime":1492.419,"body":"But I would just say that the quality of sleep in my experience and from what I've found"},{"startTime":1479.554,"endTime":1492.419,"body":"is probably just as important as duration, if not more important."},{"startTime":1493.875,"endTime":1500.187,"body":"Where do you fall on that and what would you consider quality sleep and where is the line"},{"startTime":1493.875,"endTime":1500.187,"body":"where it becomes low quality sleep?"},{"startTime":1502.14,"endTime":1505.536,"body":"It's hard because it's individualized, right?"},{"startTime":1507.988,"endTime":1516.19,"body":"I think you know when your sleep is quality because sleep is like this very positive thing"},{"startTime":1507.988,"endTime":1516.19,"body":"in your life, right?"},{"startTime":1516.19,"endTime":1519.721,"body":"Where you're like, man, I can't wait to get this incredible night of sleep."},{"startTime":1519.721,"endTime":1522.642,"body":"It's gonna feel so good and then I can't wait to wake up tomorrow."},{"startTime":1522.642,"endTime":1531.284,"body":"If you're a poor sleeper, sleep isn't something that you're super excited about because"},{"startTime":1522.642,"endTime":1531.284,"body":"you know it's gonna be kind of like a little bit of a battle and you're like, how many"},{"startTime":1531.284,"endTime":1532.765,"body":"times am I gonna wake up tonight?"},{"startTime":1532.765,"endTime":1537.59,"body":"Am I gonna fall asleep fast or am I gonna be laying there thinking about work and shit"},{"startTime":1532.765,"endTime":1537.59,"body":"for?"},{"startTime":1537.59,"endTime":1538.91,"body":"30 minutes, right?"},{"startTime":1538.91,"endTime":1550.85,"body":"So based on your kind of personal relationship with the thoughts of how going to bed feels"},{"startTime":1538.91,"endTime":1550.85,"body":"is probably a good proxy for if you're sleeping good or not."},{"startTime":1550.85,"endTime":1560.19,"body":"As someone who only very recently started sleeping like really, really good, sleeping"},{"startTime":1550.85,"endTime":1560.19,"body":"through the night, like when I call it time traveling, right?"},{"startTime":1560.19,"endTime":1564.214,"body":"Like when I go to bed at whatever and then I like go to sleep and then I like."},{"startTime":1564.214,"endTime":1568.174,"body":"you know that my alarm goes off or something wakes me up and I'm like, holy shit, it's"},{"startTime":1564.214,"endTime":1568.174,"body":"morning."},{"startTime":1568.294,"endTime":1572.814,"body":"Like literally just traveled through the night, like unimpeded."},{"startTime":1573.134,"endTime":1575.794,"body":"That is what I would say is like quality sleep."},{"startTime":1575.794,"endTime":1581.774,"body":"If you're waking up, I was like a habitual wake up about twice each night to pee."},{"startTime":1582.114,"endTime":1586.814,"body":"Sometimes it would take me a little bit longer, maybe 20, 25 minutes to fall asleep sort"},{"startTime":1582.114,"endTime":1586.814,"body":"of thing."},{"startTime":1586.814,"endTime":1593.29,"body":"But that's one that you, we all have our pretty much normal baseline of what sleep is like"},{"startTime":1586.814,"endTime":1593.29,"body":"for us."},{"startTime":1593.416,"endTime":1603.003,"body":"If you notice that you're getting up more often, you're having like work dreams or stress"},{"startTime":1593.416,"endTime":1603.003,"body":"dreams, that's another bit of like a proxy for higher cortisol or higher stress"},{"startTime":1603.003,"endTime":1609.458,"body":"environment, or maybe an under recovered environment, that can be another helpful"},{"startTime":1603.003,"endTime":1609.458,"body":"telltale."},{"startTime":1610.451,"endTime":1612.391,"body":"That's awesome that you're sleeping through the night now."},{"startTime":1612.391,"endTime":1615.671,"body":"I know you've always struggled with sleeping stuff."},{"startTime":1615.931,"endTime":1619.911,"body":"so for me, like my normal is wake up one to two times a night."},{"startTime":1619.911,"endTime":1623.181,"body":"Like I can't remember the last time that I slept through the night."},{"startTime":1623.181,"endTime":1626.831,"body":"It must have been like in college or something like literally 20 years ago."},{"startTime":1627.531,"endTime":1629.711,"body":"So for me, one to two times a night is normal."},{"startTime":1629.711,"endTime":1631.011,"body":"I fall asleep super easily."},{"startTime":1631.011,"endTime":1632.141,"body":"Like my head hits the pillow."},{"startTime":1632.141,"endTime":1634.051,"body":"I have a podcast on the next thing I know."},{"startTime":1634.051,"endTime":1638.391,"body":"Somehow the podcast is done and I don't remember any of it."},{"startTime":1638.803,"endTime":1640.983,"body":"So falling asleep is super easy."},{"startTime":1640.983,"endTime":1644.923,"body":"I wake up one or two times, go pee, fall right back to sleep pretty easily."},{"startTime":1644.923,"endTime":1647.223,"body":"So pretty much a non-issue there."},{"startTime":1647.223,"endTime":1652.463,"body":"I do think it would be better if I didn't wake up one or two times a night to pee."},{"startTime":1653.043,"endTime":1659.343,"body":"A number of things I can do on my end, such as avoiding liquid and food closer to bed, et"},{"startTime":1653.043,"endTime":1659.343,"body":"cetera, et cetera."},{"startTime":1659.343,"endTime":1666.803,"body":"I even heard Huberman say at one point that we're supposed to stop drinking boluses of"},{"startTime":1659.343,"endTime":1666.803,"body":"water at like 3 p.m."},{"startTime":1666.803,"endTime":1670.793,"body":"So we're only supposed to have eight hours of the day where we're really consuming water"},{"startTime":1666.803,"endTime":1670.793,"body":"highly."},{"startTime":1670.793,"endTime":1678.203,"body":"So you think of the time that you wake up and then eight hours later is basically where"},{"startTime":1670.793,"endTime":1678.203,"body":"you cut water down to a much lower supply."},{"startTime":1678.203,"endTime":1684.233,"body":"My problem with that is that I find myself extremely thirsty between three and 6 p.m."},{"startTime":1684.233,"endTime":1692.763,"body":"So even if I stopped drinking at six, which is kind of my goal, I have all this residual"},{"startTime":1684.233,"endTime":1692.763,"body":"water still passing through my system from earlier in the day."},{"startTime":1692.891,"endTime":1696.916,"body":"So something I personally need to attack if that's something I want to do."},{"startTime":1696.916,"endTime":1708.97,"body":"My question for you is how has your sleep been in the last couple weeks or week as you've"},{"startTime":1696.916,"endTime":1708.97,"body":"kind of realized that your motivation to train is low and you're having all of these kind"},{"startTime":1708.97,"endTime":1709.629,"body":"of"},{"startTime":1711.389,"endTime":1715.181,"body":"things pop up on your body, like your forearms and your knees and things like that."},{"startTime":1716.566,"endTime":1722.786,"body":"It's been slightly lower volume and that's just because I had been staying up a little bit"},{"startTime":1716.566,"endTime":1722.786,"body":"later."},{"startTime":1722.786,"endTime":1727.126,"body":"Sometimes like there was one night Jenny didn't come home till like 11 or something like"},{"startTime":1722.786,"endTime":1727.126,"body":"that."},{"startTime":1727.126,"endTime":1732.596,"body":"So was up a little bit later watching like a show one night a little bit later sort of"},{"startTime":1727.126,"endTime":1732.596,"body":"thing."},{"startTime":1732.596,"endTime":1739.896,"body":"like volume was lesser but the quality is still top tier."},{"startTime":1739.896,"endTime":1743.996,"body":"So no, no, no tangible difference really."},{"startTime":1744.205,"endTime":1745.175,"body":"That's interesting."},{"startTime":1745.175,"endTime":1750.947,"body":"I would have thought of that as one of the things that would be contributing to this whole"},{"startTime":1745.175,"endTime":1750.947,"body":"milieu of what's going on with you."},{"startTime":1750.947,"endTime":1753.558,"body":"All right."},{"startTime":1753.558,"endTime":1757.659,"body":"So resting heart rate and HRV, I'll put into one category."},{"startTime":1758.22,"endTime":1764.822,"body":"Resting heart rate is something that I think is worth looking at in the morning when you"},{"startTime":1758.22,"endTime":1764.822,"body":"wake up under similar conditions."},{"startTime":1764.822,"endTime":1769.003,"body":"So I like to get up, do my morning bathroom, and then..."},{"startTime":1769.139,"endTime":1773.179,"body":"go to my couch where I take my HRV, check my resting heart rate, stuff like that."},{"startTime":1773.179,"endTime":1777.719,"body":"So it's a very consistent pattern there of how I do it and when I do it."},{"startTime":1777.719,"endTime":1791.819,"body":"And I'm building some thoughts on resting heart rate and I don't want to go too deep into"},{"startTime":1777.719,"endTime":1791.819,"body":"it right now, but oddly I'm finding that sometimes when my resting heart rate is really"},{"startTime":1791.819,"endTime":1797.229,"body":"low, like in the high 30s, like 36, 37, 38, 39,"},{"startTime":1798.739,"endTime":1806.579,"body":"I find my energy is actually lower than when my heart rate is in the low 40s, like 41, 42,"},{"startTime":1798.739,"endTime":1806.579,"body":"43."},{"startTime":1806.579,"endTime":1809.309,"body":"And my app thinks that that's bad."},{"startTime":1809.309,"endTime":1815.018,"body":"Like my app tells me that my HRV is getting worse because my heart rate is higher, which"},{"startTime":1809.309,"endTime":1815.018,"body":"makes sense."},{"startTime":1815.018,"endTime":1823.279,"body":"Like if heart rate variability is the distance between beats, if you have a lower heart"},{"startTime":1815.018,"endTime":1823.279,"body":"rate, then your heart rate variability is going to be higher."},{"startTime":1823.279,"endTime":1827.747,"body":"So I'm still kind of wrestling with why it seems like I feel better."},{"startTime":1827.987,"endTime":1834.407,"body":"when my heart rate is 42 than when it's 37, even though my app tells me that that's worse."},{"startTime":1834.887,"endTime":1842.147,"body":"So I don't quite know the answer to that, but subjectively, I certainly feel better at the"},{"startTime":1834.887,"endTime":1842.147,"body":"42 heart rate than the 37."},{"startTime":1842.147,"endTime":1855.267,"body":"So in general though, I think a good way of looking at this is that whenever your baseline"},{"startTime":1842.147,"endTime":1855.267,"body":"is for your resting heart rate, you pretty much wanna be aware when it jumps more than"},{"startTime":1855.267,"endTime":1858.131,"body":"five beats above what your baseline is."},{"startTime":1858.131,"endTime":1864.751,"body":"So if my baseline was 42, then when it goes up to 47, I do tend to feel poor."},{"startTime":1865.771,"endTime":1869.231,"body":"Probably more poor than when it's at 37, if that makes sense."},{"startTime":1869.231,"endTime":1873.931,"body":"37 is yeah, worse than 42, but 47 is way worse than 42."},{"startTime":1873.931,"endTime":1881.471,"body":"And so this is a way that I've seen with clients as well to assess recovery is they'll"},{"startTime":1873.931,"endTime":1881.471,"body":"text me and be like, hey dude, my heart rate is eight beats elevated this morning."},{"startTime":1881.471,"endTime":1886.351,"body":"I had a drink last night, I've had some stress and..."},{"startTime":1887.801,"endTime":1888.281,"body":"blah, blah."},{"startTime":1888.281,"endTime":1890.422,"body":"So, so then we're like, okay, you know, your heart rate's elevated."},{"startTime":1890.422,"endTime":1891.572,"body":"Don't worry about it."},{"startTime":1891.572,"endTime":1898.214,"body":"If you want to train, train, use motivation as the key, but we'll come back to that and"},{"startTime":1891.572,"endTime":1898.214,"body":"see how your heart rate does over the next few days."},{"startTime":1898.214,"endTime":1903.215,"body":"So there's definitely this linking of resting heart rate with HRV."},{"startTime":1903.215,"endTime":1905.976,"body":"Like I was saying, the lower the resting heart rate, the higher the HRV."},{"startTime":1905.976,"endTime":1907.977,"body":"So you kind of have that balance there."},{"startTime":1908.147,"endTime":1913.028,"body":"but I think just in general, like I wouldn't overstress what those numbers are telling"},{"startTime":1908.147,"endTime":1913.028,"body":"you."},{"startTime":1913.268,"endTime":1916.479,"body":"maybe just worth keeping an eye on and watching the trend."},{"startTime":1916.655,"endTime":1922.403,"body":"over a few days if you feel subjectively that things are starting to slip a little bit."},{"startTime":1922.403,"endTime":1923.363,"body":"What do think?"},{"startTime":1923.604,"endTime":1930.698,"body":"Yeah, especially like heart rate is a great heart rate and respiratory rate are great"},{"startTime":1923.604,"endTime":1930.698,"body":"proxies for like if you're getting sick and stuff."},{"startTime":1930.698,"endTime":1941.484,"body":"So if they're drifting a little bit and you don't feel your best, like you very may, you"},{"startTime":1930.698,"endTime":1941.484,"body":"very well may very whatever one of those two comes first."},{"startTime":1941.504,"endTime":1942.455,"body":"It might just be like getting sick."},{"startTime":1942.455,"endTime":1946.557,"body":"Your body might be like battling, you know, a small bacterial infection or viral infection"},{"startTime":1942.455,"endTime":1946.557,"body":"or whatever."},{"startTime":1946.557,"endTime":1951.77,"body":"And you don't really realize it because it's not to a degree that it produces."},{"startTime":1952.407,"endTime":1955.468,"body":"sufficiently tangible, you know, symptoms for you."},{"startTime":1955.468,"endTime":1958.226,"body":"But there's a number of reasons that could be"},{"startTime":1958.695,"endTime":1959.315,"body":"Yeah, for sure."},{"startTime":1959.315,"endTime":1960.166,"body":"I've noticed the same."},{"startTime":1960.166,"endTime":1965.54,"body":"Like if I'm even fighting something small, like I'm like, my ear is kind of clogged and my"},{"startTime":1960.166,"endTime":1965.54,"body":"throat hurts today or something."},{"startTime":1965.54,"endTime":1974.717,"body":"Like even though that doesn't affect my general sense of ability to work out and manifest"},{"startTime":1965.54,"endTime":1974.717,"body":"effort into things, it does impact my heart rate a little bit."},{"startTime":1974.717,"endTime":1977.549,"body":"So it means that I'm operating at like a submaximal level."},{"startTime":1977.549,"endTime":1980.691,"body":"So worth noting in those types of situations."},{"startTime":1980.691,"endTime":1986.575,"body":"So in your situation currently, how is your resting heart rate compared to where it was a"},{"startTime":1980.691,"endTime":1986.575,"body":"week or two ago?"},{"startTime":1986.998,"endTime":1987.659,"body":"It's always the same."},{"startTime":1987.659,"endTime":1993.924,"body":"So I actually take mine when I do my blood pressure, which I do not right when I get up."},{"startTime":1994.044,"endTime":1999.81,"body":"But like I get up, I have some water, I'll do some of my like, you know, general house"},{"startTime":1994.044,"endTime":1999.81,"body":"duties shit."},{"startTime":1999.81,"endTime":2003.893,"body":"And then I like sit down and take my blood pressure and it hasn't drifted."},{"startTime":2003.893,"endTime":2009.378,"body":"It's always three to four beats like in either direction when I take it a couple times."},{"startTime":2010.547,"endTime":2018.334,"body":"All right, so the last three I have under objective factors is training load, alcohol"},{"startTime":2010.547,"endTime":2018.334,"body":"intake, and supplements."},{"startTime":2019.516,"endTime":2023.61,"body":"And I don't know that we really need to spend a whole ton of time on too many of these."},{"startTime":2023.61,"endTime":2027.204,"body":"Alcohol, I think, is a very obvious one that doesn't really need any explanation."},{"startTime":2027.204,"endTime":2034.191,"body":"If you drink alcohol, your recovery decreases because it affects all the other things down"},{"startTime":2027.204,"endTime":2034.191,"body":"the chain."},{"startTime":2034.711,"endTime":2036.732,"body":"Training load, I think is an interesting one."},{"startTime":2036.732,"endTime":2040.523,"body":"Do you want to touch on any of that as it might relate to you?"},{"startTime":2040.523,"endTime":2042.944,"body":"Like has your training load been higher?"},{"startTime":2042.944,"endTime":2052.458,"body":"Do you think it's possible that your training load escalated too quickly after you were in"},{"startTime":2042.944,"endTime":2052.458,"body":"your period of time off and then you went back to feeling good that maybe you could have"},{"startTime":2052.458,"endTime":2053.469,"body":"gone a little slower?"},{"startTime":2053.469,"endTime":2054.959,"body":"What are your thoughts there?"},{"startTime":2055.4539999999997,"endTime":2056.4049999999997,"body":"I do that."},{"startTime":2056.4049999999997,"endTime":2058.496,"body":"That I think is the most plausible."},{"startTime":2058.496,"endTime":2066.541,"body":"However, my training load, which I will convey as training volume actually stayed low."},{"startTime":2067.002,"endTime":2075.357,"body":"My thought was I'm going to keep my training volume lower and then use it as a tool of"},{"startTime":2067.002,"endTime":2075.357,"body":"adding additional stimulus if I need."},{"startTime":2075.357,"endTime":2079.04,"body":"So I really only doing two sets for everything except biceps and triceps."},{"startTime":2079.04,"endTime":2081.352,"body":"Cause I would only do one exercise for them."},{"startTime":2081.352,"endTime":2085.384,"body":"So I was like, if I'm only doing one exercise, I'm at least going to do three sets."},{"startTime":2085.71,"endTime":2087.401,"body":"but everything else is just two sets."},{"startTime":2087.401,"endTime":2093.404,"body":"so my, my training volume was considerably less than it was in like may."},{"startTime":2093.734,"endTime":2102.919,"body":"but I do think the speed at which I returned to loads is likely what caused it."},{"startTime":2102.919,"endTime":2108.763,"body":"However, in my defense, I was really honest in my progressions."},{"startTime":2108.763,"endTime":2111.094,"body":"I progressed the way I always normally would."},{"startTime":2111.094,"endTime":2115.648,"body":"If I top the rep range, I add load like, and that's exactly what I did."},{"startTime":2115.648,"endTime":2127.648,"body":"but I was just really like next week, I topped the rep range, I add week or I add weight,"},{"startTime":2115.648,"endTime":2127.648,"body":"I top the retro range again, I add weight and I was back to, and in many cases, even at"},{"startTime":2127.648,"endTime":2134.734,"body":"higher loads than I was in May, where things were not nearly as exponential in training"},{"startTime":2127.648,"endTime":2134.734,"body":"load usage."},{"startTime":2134.895,"endTime":2143.594,"body":"And I think that is likely what did it is just like a pretty heavy ramping of exposure of"},{"startTime":2134.895,"endTime":2143.594,"body":"like my system."},{"startTime":2143.594,"endTime":2146.431,"body":"to increasingly heavy loads in a pretty short period of time."},{"startTime":2146.431,"endTime":2150.57,"body":"And that is the most plausible thing that I can think of."},{"startTime":2150.931,"endTime":2152.171,"body":"Yeah, I agree."},{"startTime":2152.171,"endTime":2166.671,"body":"And I think that what I see with clients in similar situations is that it's usually either"},{"startTime":2152.171,"endTime":2166.671,"body":"a ramping of volume and or effort too quickly, or it's like a cumulative effect of just,"},{"startTime":2166.671,"endTime":2175.011,"body":"you you've been training for nine to 12 weeks in a row progressively, and it's just your"},{"startTime":2166.671,"endTime":2175.011,"body":"body needs a break."},{"startTime":2175.011,"endTime":2178.455,"body":"either one of those could certainly be plausible."},{"startTime":2178.511,"endTime":2193.712,"body":"It's tough to nail it down, but I think that keeping an eye on your motivation is likely a"},{"startTime":2178.511,"endTime":2193.712,"body":"way to preempt ending up at a place where you're too far behind the eight ball than where"},{"startTime":2193.712,"endTime":2194.233,"body":"you want to be."},{"startTime":2194.233,"endTime":2198.205,"body":"And then supplements would be the last category here."},{"startTime":2198.205,"endTime":2201.278,"body":"And man, we've done full episodes on supplements before."},{"startTime":2201.278,"endTime":2204.15,"body":"Do you have anything you want to throw in here?"},{"startTime":2204.15,"endTime":2206.231,"body":"I'm kind of good just leaving it where it is."},{"startTime":2206.728,"endTime":2208.959,"body":"I will quickly cover your bases."},{"startTime":2208.959,"endTime":2220.262,"body":"Your creatine monohydrate for our northern hemisphere, Northeastern United States,"},{"startTime":2208.959,"endTime":2220.262,"body":"Northwestern United States, vitamin D this time of year."},{"startTime":2220.262,"endTime":2225.463,"body":"Magnesium is another one that I've found a lot of utility in myself and with clients."},{"startTime":2226.003,"endTime":2227.164,"body":"Just a little bit note there."},{"startTime":2227.164,"endTime":2234.066,"body":"You end up having to dose the magnesium significantly higher than what a lot of labels and"},{"startTime":2227.164,"endTime":2234.066,"body":"stuff find."},{"startTime":2234.066,"endTime":2235.486,"body":"What I've been using,"},{"startTime":2235.862,"endTime":2240.122,"body":"eight to 10 milligrams per kilogram of elemental magnesium."},{"startTime":2241.022,"endTime":2243.732,"body":"So that ends up being a little bit more."},{"startTime":2243.732,"endTime":2252.001,"body":"And then past that, maybe like a zinc, maybe a good multi with like methylated forms of"},{"startTime":2243.732,"endTime":2252.001,"body":"folate B12."},{"startTime":2252.001,"endTime":2258.832,"body":"But past that, just don't, have, I just, have a, this is my personal opinion, right?"},{"startTime":2258.832,"endTime":2263.23,"body":"Based off with what I see with clients and stuff, I just don't see things being like big"},{"startTime":2258.832,"endTime":2263.23,"body":"needle movers."},{"startTime":2263.23,"endTime":2274.182,"body":"And I and what I ultimately see on the other end is clients like pissing away money on all"},{"startTime":2263.23,"endTime":2274.182,"body":"these like click baity things that that do effectively fuck all for."},{"startTime":2276.497,"endTime":2276.857,"body":"I agree."},{"startTime":2276.857,"endTime":2278.207,"body":"think that's well said."},{"startTime":2278.468,"endTime":2283.629,"body":"I would focus primarily on those big movers as well as far as cell movements go."},{"startTime":2283.629,"endTime":2286.75,"body":"Things like you said could enhance your sleep are huge."},{"startTime":2287.41,"endTime":2300.904,"body":"And then if you're not getting enough sodium, like I know Kim, my wife, has periods of low"},{"startTime":2287.41,"endTime":2300.904,"body":"blood pressure where she'll get up from the couch and be like, whoa, you'll have to stop"},{"startTime":2300.904,"endTime":2303.035,"body":"for a second because her blood pressure is so low."},{"startTime":2303.035,"endTime":2310.036,"body":"And so I'm constantly reminding her to make sure she's taking element or some sort of"},{"startTime":2303.035,"endTime":2310.036,"body":"sodium supplement so that she can get that in."},{"startTime":2310.036,"endTime":2315.705,"body":"so depending on where you stand on that spectrum, that could be extremely helpful for you"},{"startTime":2310.036,"endTime":2315.705,"body":"as well."},{"startTime":2316.054,"endTime":2316.956,"body":"Definitely."},{"startTime":2316.956,"endTime":2320.333,"body":"That's one where I will admit right now, like I'm cramping a lot."},{"startTime":2320.333,"endTime":2327.498,"body":"Like it's just, it's biting me in the ass and I'm having a hard time balancing, getting"},{"startTime":2320.333,"endTime":2327.498,"body":"enough in."},{"startTime":2328.167,"endTime":2329.767,"body":"Yeah, makes sense."},{"startTime":2330.168,"endTime":2334.199,"body":"All right, so now we'll move on out of objective factors into subjective."},{"startTime":2334.199,"endTime":2341.452,"body":"And so this is a lot of us just talking about the way that we feel about things, which is"},{"startTime":2334.199,"endTime":2341.452,"body":"I guess what subjective factors are."},{"startTime":2341.773,"endTime":2350.096,"body":"So I have outside gym stress, which could be work or family, motivation to train, focus"},{"startTime":2341.773,"endTime":2350.096,"body":"and energy."},{"startTime":2350.796,"endTime":2356.919,"body":"Maybe I'm missing some, but that kind of, think is a big enough bucket for us to explore a"},{"startTime":2350.796,"endTime":2356.919,"body":"little bit."},{"startTime":2356.919,"endTime":2358.259,"body":"What do you think about?"},{"startTime":2358.451,"endTime":2361.629,"body":"this stress bucket here of subjective factors."},{"startTime":2361.972,"endTime":2368.925,"body":"Yeah, the only thing I will add outside of that that actually put in the bottom, but it"},{"startTime":2361.972,"endTime":2368.925,"body":"makes a lot more sense to go up at the top is your mindset."},{"startTime":2369.585,"endTime":2371.566,"body":"I remember seeing research on this."},{"startTime":2371.566,"endTime":2384.992,"body":"It would have been great to pull it up for this episode that a single, let's call it unit"},{"startTime":2371.566,"endTime":2384.992,"body":"of stress or a stressor presented to multiple different people resulted in different"},{"startTime":2384.992,"endTime":2390.642,"body":"physiological interpretations of the stress based off of the person's"},{"startTime":2390.642,"endTime":2394.324,"body":"mindset, philosophy on life, you know, et cetera, et cetera."},{"startTime":2394.324,"endTime":2398.186,"body":"So that is one that I will honestly use a lot."},{"startTime":2398.226,"endTime":2400.237,"body":"And I know I've talked about this on the podcast before."},{"startTime":2400.237,"endTime":2402.148,"body":"I use a little bit of like anchoring."},{"startTime":2402.148,"endTime":2406.231,"body":"We're like right now, you know, I'm in a, it's Q4."},{"startTime":2406.231,"endTime":2412.788,"body":"We have a very, very busy Q4 of things going on, you know, and I'm under a lot, but I tell"},{"startTime":2406.231,"endTime":2412.788,"body":"myself like,"},{"startTime":2412.788,"endTime":2417.69,"body":"in a year and a half, like there's gonna be children and this is gonna be like, fuck all"},{"startTime":2412.788,"endTime":2417.69,"body":"compared to that, right?"},{"startTime":2417.69,"endTime":2419.381,"body":"So like, you can handle this sort of thing."},{"startTime":2419.381,"endTime":2427.104,"body":"So I will use that anchoring and positioning a little bit to help accept more of what's"},{"startTime":2419.381,"endTime":2427.104,"body":"going on."},{"startTime":2427.104,"endTime":2429.415,"body":"And I think that plays like a really large role."},{"startTime":2429.415,"endTime":2431.166,"body":"Cause you can look at it of one of two ways."},{"startTime":2431.166,"endTime":2435.837,"body":"You can be like, I have this training to do and it's, you know, blah, blah, blah."},{"startTime":2435.837,"endTime":2436.478,"body":"I don't want to do it."},{"startTime":2436.478,"endTime":2437.188,"body":"That sort of thing."},{"startTime":2437.188,"endTime":2442.62,"body":"Or another one that I like to use a lot personally is like, I could have a real job, you"},{"startTime":2437.188,"endTime":2442.62,"body":"know, like."},{"startTime":2443.134,"endTime":2445.025,"body":"I've had really shitty jobs in my past."},{"startTime":2445.025,"endTime":2450.507,"body":"Like what I do right now is this is a dream compared to like jobs I've had in the past,"},{"startTime":2445.025,"endTime":2450.507,"body":"you know?"},{"startTime":2450.507,"endTime":2462.843,"body":"So that's one where the subjectivity of just your mindset and framing around it can really"},{"startTime":2450.507,"endTime":2462.843,"body":"help with like the interpretation of that single stressor and how much you let it like"},{"startTime":2462.843,"endTime":2470.036,"body":"scale your, I can't find my words today, how much it impacts you per se."},{"startTime":2470.139,"endTime":2472.44,"body":"Yeah, no, I think that's a really, really good point."},{"startTime":2472.44,"endTime":2473.36,"body":"And well said."},{"startTime":2473.36,"endTime":2484.265,"body":"I was going to talk about framing as well in the context of the same stress can be"},{"startTime":2473.36,"endTime":2484.265,"body":"perceived entirely differently between two different people."},{"startTime":2484.545,"endTime":2492.788,"body":"And I see that with my wife, like, like on a daily basis, there are things that to me are"},{"startTime":2484.545,"endTime":2492.788,"body":"like, it's just something I have to do."},{"startTime":2492.788,"endTime":2496.49,"body":"And I put it in this bucket of like, yeah, it's going to take me 10 minutes to do that."},{"startTime":2496.49,"endTime":2497.871,"body":"And I just have to do it."},{"startTime":2497.871,"endTime":2499.313,"body":"And then there's the"},{"startTime":2499.313,"endTime":2505.647,"body":"the other framing of somehow it being too much to handle on top of everything else that's"},{"startTime":2499.313,"endTime":2505.647,"body":"going on."},{"startTime":2505.647,"endTime":2511.07,"body":"And some of that could be that my wife just has a bolus of things on her plate to do"},{"startTime":2505.647,"endTime":2511.07,"body":"anyways."},{"startTime":2511.07,"endTime":2521.616,"body":"And so when there is that little five to 10 minute thing that to me feels like nothing, it"},{"startTime":2511.07,"endTime":2521.616,"body":"can feel like a more monumental task for her given everything else that she has going on."},{"startTime":2521.616,"endTime":2522.957,"body":"And so I understand that too."},{"startTime":2522.957,"endTime":2526.779,"body":"And I think that that also goes into the whole"},{"startTime":2527.523,"endTime":2534.819,"body":"milieu or bolus of different stresses that are coming at you from different directions and"},{"startTime":2527.523,"endTime":2534.819,"body":"kind of how you manage those."},{"startTime":2534.819,"endTime":2537.551,"body":"so, so yes, perception is important."},{"startTime":2538.432,"endTime":2539.643,"body":"Framing it is important."},{"startTime":2539.643,"endTime":2548.641,"body":"Like I love what you said about like even the worst day working this job is still better"},{"startTime":2539.643,"endTime":2548.641,"body":"than like the best day working for someone else at a desk wearing a suit and tie or some"},{"startTime":2548.641,"endTime":2549.291,"body":"shit like that."},{"startTime":2549.291,"endTime":2553.255,"body":"I mean, I couldn't even imagine like the ability to be like, it's 2 p.m."},{"startTime":2553.255,"endTime":2554.616,"body":"and I want to work out or it's 10 a.m."},{"startTime":2554.616,"endTime":2555.847,"body":"and I want to work out and then all."},{"startTime":2555.847,"endTime":2563.413,"body":"handle that podcast later or this client check in later or whatever it is, it's that"},{"startTime":2555.847,"endTime":2563.413,"body":"freedom and autonomy is insane."},{"startTime":2563.633,"endTime":2566.955,"body":"definitely framing is important there."},{"startTime":2568.918,"endTime":2570.239,"body":"But stress is stress."},{"startTime":2570.239,"endTime":2581.388,"body":"And I think that when we come back to these subjective factors and things that can impact"},{"startTime":2570.239,"endTime":2581.388,"body":"your recovery, it doesn't matter if I tell you that you should be framing your stress"},{"startTime":2581.388,"endTime":2582.108,"body":"differently."},{"startTime":2582.108,"endTime":2585.829,"body":"If that stress feels like stress to you, then it is stress."},{"startTime":2585.829,"endTime":2598.022,"body":"And so then you have to factor that in to the way that you program everything else in your"},{"startTime":2585.829,"endTime":2598.022,"body":"life, you your training, your sleep, your personal time, your whatever, whatever."},{"startTime":2598.022,"endTime":2604.419,"body":"So I think that's important and at some level, like you can do whatever you want to do to"},{"startTime":2598.022,"endTime":2604.419,"body":"try to mitigate that."},{"startTime":2604.419,"endTime":2607.042,"body":"But if you feel it, then it's real to you."},{"startTime":2607.042,"endTime":2608.633,"body":"And so I think that that's"},{"startTime":2610.786,"endTime":2612.168,"body":"That's the best way to put it."},{"startTime":2612.168,"endTime":2614.029,"body":"If you feel it, it's real to you."},{"startTime":2614.029,"endTime":2622.097,"body":"when, you're trying to compare your kind of management of a training load to someone else"},{"startTime":2614.029,"endTime":2622.097,"body":"or maybe even a training partner, right?"},{"startTime":2622.097,"endTime":2628.312,"body":"And you in that, your family dynamic is different from like your training partner's family"},{"startTime":2622.097,"endTime":2628.312,"body":"dynamic."},{"startTime":2628.312,"endTime":2633.747,"body":"maybe family and their life is just like this uplifting thing and there's zero stress in a"},{"startTime":2628.312,"endTime":2633.747,"body":"family life."},{"startTime":2633.747,"endTime":2637.03,"body":"And maybe for you, family life is insanely stressful."},{"startTime":2637.396,"endTime":2638.797,"body":"That could be reason enough."},{"startTime":2638.797,"endTime":2641.72,"body":"Like Brian said, all of your stress goes in the same bucket, right?"},{"startTime":2641.72,"endTime":2644.412,"body":"Whether it's physical stress, like training, right?"},{"startTime":2644.412,"endTime":2652.419,"body":"Emotional stress from poor relationships, psychological stress from however you"},{"startTime":2644.412,"endTime":2652.419,"body":"compartmentalize things, right?"},{"startTime":2652.419,"endTime":2653.951,"body":"There's one other one that I can't think of."},{"startTime":2653.951,"endTime":2658.034,"body":"did physical, psychological, emotional."},{"startTime":2658.034,"endTime":2659.885,"body":"I think that's the three."},{"startTime":2660.478,"endTime":2662.203,"body":"It all goes in the same bucket."},{"startTime":2662.203,"endTime":2668.635,"body":"there's different varying amounts of each one and each person and are all have that"},{"startTime":2662.203,"endTime":2668.635,"body":"individual different response."},{"startTime":2668.635,"endTime":2669.556,"body":"Yep, yep."},{"startTime":2669.556,"endTime":2674.538,"body":"And then to finish out subjective factors here, I have motivation, focus, and energy."},{"startTime":2674.538,"endTime":2683.924,"body":"And these things just seem to be downstream negative impacts of having higher stress."},{"startTime":2683.924,"endTime":2693.749,"body":"So what I like to do with motivation, focus, and energy is look at them as a way to"},{"startTime":2683.924,"endTime":2693.749,"body":"preempt the stress, almost like, okay, my motivation is low."},{"startTime":2693.749,"endTime":2695.45,"body":"Why is my motivation low?"},{"startTime":2695.45,"endTime":2697.219,"body":"And work backwards from there."},{"startTime":2697.219,"endTime":2703.32,"body":"or I'm struggling with mental lethargy and focus today, I feel low energy in general."},{"startTime":2703.601,"endTime":2705.121,"body":"Why am I feeling this way?"},{"startTime":2705.121,"endTime":2714.924,"body":"What is happening with my sleep, my buckets of stress and my lifestyle in general that are"},{"startTime":2705.121,"endTime":2714.924,"body":"causing these other factors to occur?"},{"startTime":2714.924,"endTime":2716.534,"body":"So it's like, it can work both ways."},{"startTime":2716.534,"endTime":2721.005,"body":"can be like, I'm experiencing these, why am I experiencing these?"},{"startTime":2721.005,"endTime":2727.437,"body":"Or it can be taken from the other side of I'm experiencing these, maybe I need to make an"},{"startTime":2721.005,"endTime":2727.437,"body":"adjustment."},{"startTime":2727.737,"endTime":2733.67,"body":"in my training or in my lifestyle so that I don't experience these, this lack of"},{"startTime":2727.737,"endTime":2733.67,"body":"motivation or whatever it is."},{"startTime":2733.67,"endTime":2743.576,"body":"So like what I mean by that as practically is that I might feel low motivation on a"},{"startTime":2733.67,"endTime":2743.576,"body":"training day and depending on what other factors are going on in my life, I may take that"},{"startTime":2743.576,"endTime":2746.117,"body":"low motivation and say, I am disciplined."},{"startTime":2746.117,"endTime":2748.078,"body":"I'm going to work out anyways."},{"startTime":2748.219,"endTime":2756.643,"body":"Or I may look at that lack of motivation and say, yeah, given everything else going on, I"},{"startTime":2748.219,"endTime":2756.643,"body":"probably need to take a chill day today and"},{"startTime":2757.149,"endTime":2763.207,"body":"prioritize myself and not use discipline to do this workout today."},{"startTime":2763.882,"endTime":2765.469,"body":"Yep, very well said."},{"startTime":2765.779,"endTime":2766.769,"body":"All right, cool."},{"startTime":2766.769,"endTime":2769.94,"body":"So now we move into PT style recovery tools."},{"startTime":2769.94,"endTime":2771.473,"body":"That'd be like physical therapy."},{"startTime":2771.473,"endTime":2773.064,"body":"I see a PT."},{"startTime":2773.064,"endTime":2774.265,"body":"I love her, Nicole Fox."},{"startTime":2774.265,"endTime":2776.726,"body":"She's awesome here in Boulder."},{"startTime":2778.208,"endTime":2779.759,"body":"And we do some of this stuff."},{"startTime":2779.759,"endTime":2793.358,"body":"So I wrote down foam rolling, needling, cupping, scraping, stretching, Theragun, massage,"},{"startTime":2779.759,"endTime":2793.358,"body":"basically all of these kinds of tools that you can use to subjectively and objectively"},{"startTime":2793.358,"endTime":2795.379,"body":"increase recovery, I guess."},{"startTime":2795.523,"endTime":2804.43,"body":"PT is interesting because there is tons and tons of legit data in the research on the"},{"startTime":2795.523,"endTime":2804.43,"body":"effectiveness of a number of these tools."},{"startTime":2804.43,"endTime":2809.114,"body":"And then there's kind of some less encouraging data on some of them."},{"startTime":2809.114,"endTime":2821.563,"body":"And so when it comes to these types of things, I like to use the ones that I feel"},{"startTime":2809.114,"endTime":2821.563,"body":"personally provide me the most benefit and also have some science behind them."},{"startTime":2821.684,"endTime":2827.579,"body":"So of those ones that I listed, what do you think is most effective for you and am I"},{"startTime":2821.684,"endTime":2827.579,"body":"missing any?"},{"startTime":2828.5,"endTime":2831.445,"body":"Yeah, so are you missing any?"},{"startTime":2831.445,"endTime":2832.587,"body":"I don't think so."},{"startTime":2832.587,"endTime":2838.436,"body":"I mean, we're missing those Normatech boots, but like I would put them pretty."},{"startTime":2838.436,"endTime":2845.774,"body":"the the the frozen air thing that you go in that they used to have in PB where you would"},{"startTime":2838.436,"endTime":2845.774,"body":"sit in cryo chamber."},{"startTime":2845.774,"endTime":2846.699,"body":"Yeah"},{"startTime":2846.699,"endTime":2848.031,"body":"yeah."},{"startTime":2848.031,"endTime":2850.453,"body":"we didn't have like, I don't think as crazy as this."},{"startTime":2850.453,"endTime":2854.937,"body":"Did we not put sauna ice bath in here?"},{"startTime":2855.519,"endTime":2856.52,"body":"Okay, got it."},{"startTime":2856.52,"endTime":2857.32,"body":"Yeah."},{"startTime":2857.32,"endTime":2857.981,"body":"Okay."},{"startTime":2857.981,"endTime":2858.321,"body":"Got it."},{"startTime":2858.321,"endTime":2859.422,"body":"Yeah, sorry."},{"startTime":2860.464,"endTime":2864.447,"body":"Ones that I like, I mean, I'm a big fan of massage."},{"startTime":2865.349,"endTime":2867.01,"body":"The let and."},{"startTime":2869.386,"endTime":2873.328,"body":"Foam rolling and massage are the ones that I use most often."},{"startTime":2873.328,"endTime":2878.449,"body":"However, I have a kind of a different, I would say, definition of these."},{"startTime":2878.449,"endTime":2884.358,"body":"I don't necessarily say these are as much as recovery tools, but more body management."},{"startTime":2884.699,"endTime":2896.468,"body":"And I think that's where a lot of some of the less favorable research on it's like,"},{"startTime":2884.699,"endTime":2896.468,"body":"massage shows that it doesn't improve your recovery time from training performance."},{"startTime":2896.468,"endTime":2899.45,"body":"But if your shoulders all jack the fuck up."},{"startTime":2899.508,"endTime":2908.8,"body":"and you need to go in and like press and stuff and you're all out of position and like we"},{"startTime":2899.508,"endTime":2908.8,"body":"can have this massage that can help restore some of that function."},{"startTime":2908.838,"endTime":2918.033,"body":"I think it's pretty effective for that thing but I think it's not just this encompassing"},{"startTime":2908.838,"endTime":2918.033,"body":"thing that's going to increase your recovery per se but if your body is in a position"},{"startTime":2918.033,"endTime":2929.096,"body":"where it needs to be managed because it's pretty beat up I do find it to be quite"},{"startTime":2918.033,"endTime":2929.096,"body":"effective acutely but it's not going to be a magic fix per se."},{"startTime":2929.29,"endTime":2931.802,"body":"unless you go like twice per week or something like that."},{"startTime":2931.965,"endTime":2932.385,"body":"Yeah."},{"startTime":2932.385,"endTime":2933.516,"body":"And I go like once a month."},{"startTime":2933.516,"endTime":2935.888,"body":"So, so that wouldn't be the case necessarily."},{"startTime":2935.888,"endTime":2938.42,"body":"But, I actually, I do think of that in recovery."},{"startTime":2938.42,"endTime":2941.933,"body":"Like if it was that exact situation where I'm like, my shoulder feels a little out of"},{"startTime":2938.42,"endTime":2941.933,"body":"place."},{"startTime":2941.933,"endTime":2943.594,"body":"Like I need to press overhead."},{"startTime":2943.594,"endTime":2947.938,"body":"How am I going to recover in time to be able to do my session?"},{"startTime":2947.938,"endTime":2954.193,"body":"Then I'm like, that massage or that needling or that cupping or that adjustment or"},{"startTime":2947.938,"endTime":2954.193,"body":"chiropractor I should have put on there too."},{"startTime":2954.193,"endTime":2958.307,"body":"All of that stuff could contribute to my ability to recover faster."},{"startTime":2958.307,"endTime":2958.867,"body":"And then"},{"startTime":2958.867,"endTime":2960.077,"body":"implement that workout."},{"startTime":2960.077,"endTime":2966.167,"body":"So I get what you're saying and that it's body maintenance, but it's it's also kind of"},{"startTime":2960.077,"endTime":2966.167,"body":"recovery as well."},{"startTime":2966.787,"endTime":2973.747,"body":"I use all of it, I guess less massage, I used to do a lot more massage when I lived in San"},{"startTime":2966.787,"endTime":2973.747,"body":"Diego, because I had a guy."},{"startTime":2973.747,"endTime":2976.107,"body":"But now I pretty much go to the PT."},{"startTime":2976.107,"endTime":2986.447,"body":"And we do cupping, scraping, a little bit of stim, some heat, and some needling."},{"startTime":2986.447,"endTime":2988.011,"body":"And so I"},{"startTime":2988.081,"endTime":2988.761,"body":"I don't know, man."},{"startTime":2988.761,"endTime":2989.611,"body":"I love that stuff."},{"startTime":2989.611,"endTime":2991.612,"body":"I especially love the needles."},{"startTime":2991.732,"endTime":2999.964,"body":"I don't know what it is, but when the when there's like a tight spot in my back or in my"},{"startTime":2991.732,"endTime":2999.964,"body":"glute med or wherever it is, and then a needle goes in and it's like hits the spot just"},{"startTime":2999.964,"endTime":3000.154,"body":"right."},{"startTime":3000.154,"endTime":3003.195,"body":"And it gets that little release where everything kind of jumps."},{"startTime":3003.535,"endTime":3011.217,"body":"It feels so much better in the days to follow that subjectively for me, I'm like a true"},{"startTime":3003.535,"endTime":3011.217,"body":"believer in this."},{"startTime":3011.958,"endTime":3015.158,"body":"And so I go once a month, like scheduled routinely."},{"startTime":3015.579,"endTime":3017.423,"body":"But the other day, I was helping this"},{"startTime":3017.423,"endTime":3023.135,"body":"old lady across the street moved these really heavy ass marble desks out of her car."},{"startTime":3023.135,"endTime":3028.888,"body":"And I was like, like not what I want to do at like 4pm on a Thursday or whatever it was."},{"startTime":3028.888,"endTime":3030.408,"body":"But but I did it."},{"startTime":3030.408,"endTime":3035.08,"body":"And then the next day I woke up and my low back was like, like I couldn't even bend over"},{"startTime":3030.408,"endTime":3035.08,"body":"to put my socks on."},{"startTime":3035.08,"endTime":3042.193,"body":"And I knew like in that moment that I had screwed my ql up because it's that that bring"},{"startTime":3035.08,"endTime":3042.193,"body":"the knee to the chest but you can't put the sock on thing."},{"startTime":3042.974,"endTime":3046.775,"body":"And I knew like, I was like, I have to go see my PT."},{"startTime":3046.777,"endTime":3049.218,"body":"And so I called in, I got a special appointment."},{"startTime":3049.218,"endTime":3055.712,"body":"They found like four spots in my glute med and my TFL that just like completely jumped and"},{"startTime":3049.218,"endTime":3055.712,"body":"readjusted."},{"startTime":3055.712,"endTime":3058.923,"body":"They went, cupped my QL, all that stuff."},{"startTime":3058.923,"endTime":3062.065,"body":"And then literally like a day later I was, I was feeling so much better."},{"startTime":3062.065,"endTime":3064.036,"body":"So, so I'm a believer in that."},{"startTime":3064.036,"endTime":3069.747,"body":"And I think that when it comes to that sort of stuff, it's just whether you find that it's"},{"startTime":3064.036,"endTime":3069.747,"body":"helpful for you."},{"startTime":3069.747,"endTime":3071.468,"body":"because some of it's likely psychological."},{"startTime":3071.468,"endTime":3078.791,"body":"Like I know there are physiological advantages to it I can feel them, but I also think"},{"startTime":3071.468,"endTime":3078.791,"body":"there's like a belief in the fact that it's gonna work."},{"startTime":3078.911,"endTime":3083.133,"body":"And that certainly must help as well from some perspective."},{"startTime":3083.133,"endTime":3086.995,"body":"So anything else to add on PT style tools?"},{"startTime":3087.528,"endTime":3092.66,"body":"No, I think that's one where the practitioner is really important."},{"startTime":3092.66,"endTime":3101.524,"body":"I've had some really poor massages and chiropractors, people who do cupping and stuff,"},{"startTime":3092.66,"endTime":3101.524,"body":"I've had amazing ones."},{"startTime":3101.524,"endTime":3108.106,"body":"And I will say it's light years between the capacity or capabilities."},{"startTime":3108.221,"endTime":3110.372,"body":"For sure, I agree with that as well."},{"startTime":3110.431,"endTime":3112.854,"body":"All right, so now we're in active recovery."},{"startTime":3112.854,"endTime":3124.01,"body":"And this is, think, it's an interesting one because you have people on both sides of this"},{"startTime":3112.854,"endTime":3124.01,"body":"scientific spectrum that feel like active recovery is absolutely necessary."},{"startTime":3124.01,"endTime":3127.523,"body":"And you have certain sports where it's done religiously."},{"startTime":3127.523,"endTime":3130.864,"body":"Like in CrossFit, it is the norm."},{"startTime":3130.864,"endTime":3135.567,"body":"Like if you have a day off where you're not training, you're doing some sort of quote"},{"startTime":3130.864,"endTime":3135.567,"body":"active recovery."},{"startTime":3135.867,"endTime":3139.16,"body":"And I think even the way you define active recovery can change as well."},{"startTime":3139.16,"endTime":3147.958,"body":"So like I wrote down easy exercise, like walking, zone one cardio, light mobility"},{"startTime":3139.16,"endTime":3147.958,"body":"circuits, things like that."},{"startTime":3147.958,"endTime":3150.341,"body":"And then I added in ice bath and sauna."},{"startTime":3150.341,"endTime":3153.203,"body":"Those could have gone into PST style recovery tools too."},{"startTime":3153.203,"endTime":3155.805,"body":"I think it probably fits in both."},{"startTime":3157.587,"endTime":3161.743,"body":"The science is very much up in the air on an easy exercise."},{"startTime":3161.743,"endTime":3163.234,"body":"and light mobility circuits."},{"startTime":3163.234,"endTime":3166.425,"body":"So I'll leave ice bath and sauna separate for right now."},{"startTime":3166.565,"endTime":3178.079,"body":"But when we're just talking about doing easy exercise and hoping that that's going to in"},{"startTime":3166.565,"endTime":3178.079,"body":"some way improve your recovery, it seems like the research is very torn on that."},{"startTime":3178.079,"endTime":3183.372,"body":"so initially I looked at a number of different individual studies and it was like, this"},{"startTime":3178.079,"endTime":3183.372,"body":"one seems like it's helpful."},{"startTime":3183.372,"endTime":3185.973,"body":"This one seems like it's not, like it was all over the board."},{"startTime":3185.973,"endTime":3190.155,"body":"So then I found a systematic review on"},{"startTime":3191.495,"endTime":3192.87,"body":"don't remember how many studies it was."},{"startTime":3192.87,"endTime":3194.036,"body":"It was a ton."},{"startTime":3194.077,"endTime":3199.26,"body":"And the review basically concluded that, I'll just read it."},{"startTime":3199.26,"endTime":3207.584,"body":"The review resulted in a wide variety of findings indicating the vagueness in active"},{"startTime":3199.26,"endTime":3207.584,"body":"recovery approach and outcomes, making it difficult to draw conclusions."},{"startTime":3207.784,"endTime":3213.607,"body":"The review demonstrated the active recovery interventions lasting six to 10 minutes"},{"startTime":3207.784,"endTime":3213.607,"body":"revealed consistently positive effects."},{"startTime":3214.028,"endTime":3219.567,"body":"The appropriate intensity was inconclusive and blood lactate clearance."},{"startTime":3219.567,"endTime":3220.828,"body":"appeared unreliable."},{"startTime":3220.828,"endTime":3228.495,"body":"So that I found really interesting because I would have thought that if you're less"},{"startTime":3220.828,"endTime":3228.495,"body":"recovered, your resting blood lactate would probably be higher."},{"startTime":3228.495,"endTime":3231.117,"body":"So I'm surprised that that seems unreliable."},{"startTime":3231.117,"endTime":3238.703,"body":"The review suggests that there are positive psychological outcomes from active recovery"},{"startTime":3231.117,"endTime":3238.703,"body":"sessions and need to determine if active recovery should be individualized in its"},{"startTime":3238.703,"endTime":3239.784,"body":"application."},{"startTime":3239.784,"endTime":3245.068,"body":"Weak evidence regarding the efficacy of post-exercise active recovery."},{"startTime":3245.369,"endTime":3247.15,"body":"Future research is needed."},{"startTime":3247.931,"endTime":3253.156,"body":"to determine accurate markers for fatigue, physiological recovery, performance, and"},{"startTime":3247.931,"endTime":3253.156,"body":"markers of intensity and duration."},{"startTime":3253.156,"endTime":3259.14,"body":"So basically all of that says no one has any freaking clue and maybe psychologically it"},{"startTime":3253.156,"endTime":3259.14,"body":"has some benefits."},{"startTime":3259.14,"endTime":3269.269,"body":"So that's kind of the way I see it too is like, I'm a fan of active recovery for the sense"},{"startTime":3259.14,"endTime":3269.269,"body":"that it gives me psychologically something to do that day without feeling like it's"},{"startTime":3269.269,"endTime":3270.05,"body":"fatiguing."},{"startTime":3270.05,"endTime":3275.995,"body":"So I like to do 15,000 steps on a day that I'm not training or something along those"},{"startTime":3270.05,"endTime":3275.995,"body":"lines."},{"startTime":3275.995,"endTime":3276.623,"body":"And"},{"startTime":3276.623,"endTime":3278.074,"body":"I consider that active recovery."},{"startTime":3278.074,"endTime":3286.037,"body":"Back in the CrossFit days, I used to do mobility circuits where I would have like barbell"},{"startTime":3278.074,"endTime":3286.037,"body":"mashing for a minute and then I would slowly do the air down for a minute and then I would"},{"startTime":3286.037,"endTime":3289.589,"body":"do some like banded hip stretches for a minute."},{"startTime":3289.589,"endTime":3294.61,"body":"And like I'd create this circuit of six to 10 different things that I would do for two or"},{"startTime":3289.589,"endTime":3294.61,"body":"three rounds."},{"startTime":3294.951,"endTime":3300.743,"body":"And that also seemed to subjectively help how much it actually did help versus how much it"},{"startTime":3294.951,"endTime":3300.743,"body":"was just psychological."},{"startTime":3300.743,"endTime":3305.235,"body":"I don't really know, but personally I enjoy it and I do it."},{"startTime":3305.435,"endTime":3311.555,"body":"Before we get to sauna and ice bath, what are your thoughts on active recovery in the way"},{"startTime":3305.435,"endTime":3311.555,"body":"that I framed it?"},{"startTime":3312.118,"endTime":3313.998,"body":"I think you framed it well."},{"startTime":3313.998,"endTime":3322.418,"body":"I think the downsides of active recovery are when people are just calling it active"},{"startTime":3313.998,"endTime":3322.418,"body":"recovery and they're just doing more training."},{"startTime":3322.618,"endTime":3326.618,"body":"That's less intense than their normal training, but it's still training."},{"startTime":3327.498,"endTime":3330.398,"body":"Like walking, great, induces the parasympathetic, right?"},{"startTime":3330.398,"endTime":3338.258,"body":"If you're having issues with your recovery capacity, it's highly probable that you are"},{"startTime":3330.398,"endTime":3338.258,"body":"sympathetically dominant."},{"startTime":3338.258,"endTime":3340.384,"body":"We go on a 20 or 30 minute walk."},{"startTime":3340.384,"endTime":3347.036,"body":"we will induce more parasympathetic activity, which is wonderful for that response."},{"startTime":3348.477,"endTime":3350.938,"body":"The light mobility circuits I love."},{"startTime":3350.938,"endTime":3357.071,"body":"really, I mean, that's effectively when I opened that podcast with my notes, like that's"},{"startTime":3350.938,"endTime":3357.071,"body":"what I'm doing."},{"startTime":3357.071,"endTime":3360.122,"body":"These mobility circuits is effectively what they are."},{"startTime":3360.382,"endTime":3370.504,"body":"And that kind of, for me, I'm using a bastardized term, I guess, of body management, but I"},{"startTime":3360.382,"endTime":3370.504,"body":"think it plays a role in it."},{"startTime":3370.504,"endTime":3378.959,"body":"If you go into your training sessions and like your knees are really like creaky and"},{"startTime":3370.504,"endTime":3378.959,"body":"cranky and they're popping and all these things and you don't feel good, it's not going to"},{"startTime":3378.959,"endTime":3382.801,"body":"leave you feeling really confident going into your working sets, you know?"},{"startTime":3382.801,"endTime":3391.485,"body":"But if you go in, if you're doing these active recovery sessions in this mobility and your"},{"startTime":3382.801,"endTime":3391.485,"body":"tissues are sliding, gliding past each other like they're supposed to, you're able to get"},{"startTime":3391.485,"endTime":3400.162,"body":"into depth without any kind of things feeling like they're pulling and you feel good, it's"},{"startTime":3391.485,"endTime":3400.162,"body":"probably very positive psychologically for your performance."},{"startTime":3400.162,"endTime":3412.677,"body":"So I do think it plays a role, not so much in that, you know, that light mobility is"},{"startTime":3400.162,"endTime":3412.677,"body":"necessarily clearing lactate or something, but your body is being better taken care of,"},{"startTime":3412.677,"endTime":3421.486,"body":"the soft tissues, and that you're probably going to have longer term output from that"},{"startTime":3412.677,"endTime":3421.486,"body":"because of less things going wrong."},{"startTime":3421.885,"endTime":3424.156,"body":"Yeah, totally well said."},{"startTime":3424.196,"endTime":3426.337,"body":"Okay, so ice bath and sauna."},{"startTime":3427.018,"endTime":3439.225,"body":"Both of these seem to have some really positive research as far as their ability to help"},{"startTime":3427.018,"endTime":3439.225,"body":"in recovery and specifically with the ice bath reducing inflammation, which also seems to"},{"startTime":3439.225,"endTime":3442.977,"body":"be the main problem with the ice bath when it comes to strength and hypertrophy training."},{"startTime":3442.977,"endTime":3449.361,"body":"So tons and tons of research now basically showing that if you ice bath within"},{"startTime":3449.361,"endTime":3460.378,"body":"what, four to eight hours of a training session that you're likely going to diminish"},{"startTime":3449.361,"endTime":3460.378,"body":"muscle protein synthesis, essentially decreasing muscle gains and strength gains."},{"startTime":3460.378,"endTime":3465.1,"body":"So the ice bath I am a bit tepid on."},{"startTime":3465.741,"endTime":3472.995,"body":"I personally don't really do them once in a blue moon when I'm in Vail or something and we"},{"startTime":3465.741,"endTime":3472.995,"body":"have a big day of skiing."},{"startTime":3472.995,"endTime":3475.557,"body":"They have this thing called the executive cycle, which I love."},{"startTime":3475.557,"endTime":3476.747,"body":"It has like a"},{"startTime":3476.775,"endTime":3479.957,"body":"a steam shower and a sauna and a hot tub and a cold dunk."},{"startTime":3479.957,"endTime":3485.491,"body":"And you kind of just go around in this circle and you do all of them and I'll do the cold"},{"startTime":3479.957,"endTime":3485.491,"body":"dunk during that time."},{"startTime":3485.491,"endTime":3486.822,"body":"Cause it's, pretty awesome."},{"startTime":3486.822,"endTime":3492.806,"body":"But, but in general, I don't mess with the cold and I love the hot."},{"startTime":3492.806,"endTime":3495.108,"body":"I know you're a big fan of the sauna as well."},{"startTime":3495.108,"endTime":3505.895,"body":"It seems like the sauna gives you all of the same hormetic benefits for longevity and"},{"startTime":3495.108,"endTime":3505.895,"body":"systemic inflammation reduction and all of that stuff."},{"startTime":3505.895,"endTime":3511.519,"body":"that you would get from the ice bath, but without the negative impact on hypertrophy and"},{"startTime":3505.895,"endTime":3511.519,"body":"strength."},{"startTime":3511.6,"endTime":3514.663,"body":"And so I steam shower and I sauna."},{"startTime":3514.663,"endTime":3516.024,"body":"We have a steam shower in my house."},{"startTime":3516.024,"endTime":3521.168,"body":"So that's just more convenient for me, but same idea, increasing the heat shock proteins."},{"startTime":3522.49,"endTime":3525.712,"body":"And so, yeah, I think the research is extremely positive."},{"startTime":3525.773,"endTime":3530.116,"body":"We both use them and I know we both don't use the ice bath."},{"startTime":3530.116,"endTime":3533.699,"body":"So what do you have to kind of thoughts on that and anything to add?"},{"startTime":3534.09,"endTime":3535.771,"body":"Yeah, I love the sauna."},{"startTime":3537.212,"endTime":3540.774,"body":"You know, increase perspiration rate, right?"},{"startTime":3540.774,"endTime":3546.088,"body":"And sweating is our third detoxification pathway of getting toxins out of our body, right?"},{"startTime":3546.088,"endTime":3549.45,"body":"So that's one that I feel like people don't take advantage of enough."},{"startTime":3549.45,"endTime":3552.723,"body":"Obviously, you're going number one and number two."},{"startTime":3552.723,"endTime":3555.864,"body":"So those are typically decently taken care of."},{"startTime":3556.485,"endTime":3562.749,"body":"I feel like it's the sauna has less potential downsides than the ice bath."},{"startTime":3564.936,"endTime":3572.929,"body":"Now there are times where I think that the ice bath could be used when you understand the"},{"startTime":3564.936,"endTime":3572.929,"body":"context of your current training, right?"},{"startTime":3572.929,"endTime":3577.771,"body":"Let's say someone's in like a contest prep or something."},{"startTime":3577.771,"endTime":3582.213,"body":"You're not building muscle because your calories are so low."},{"startTime":3582.794,"endTime":3587.24,"body":"But maybe you're running into like inflammation related things like you could eat."},{"startTime":3587.24,"endTime":3587.876,"body":"I could feel it."},{"startTime":3587.876,"endTime":3593.798,"body":"See it being like is a lesser of evils there because but it's important that you"},{"startTime":3587.876,"endTime":3593.798,"body":"understand the context like"},{"startTime":3594.388,"endTime":3602.485,"body":"I'm not getting a great muscle protein synthesis response because I'm in a reduced caloric"},{"startTime":3594.388,"endTime":3602.485,"body":"environment sort of thing."},{"startTime":3605.208,"endTime":3612.204,"body":"In terms of recovery, I think it masks negative recovery."},{"startTime":3612.204,"endTime":3615.217,"body":"I don't think it improves recovery."},{"startTime":3616.018,"endTime":3620.982,"body":"So from the research that I've seen is like, if you're playing like a"},{"startTime":3621.056,"endTime":3632.281,"body":"for example, a sports tournament and you have like four games over a weekend, the ice bath"},{"startTime":3621.056,"endTime":3632.281,"body":"can blunt that inflammatory response, which will then kind of slow down the negative"},{"startTime":3632.281,"endTime":3637.113,"body":"cascades that would impair your performance for subsequent performance sessions."},{"startTime":3637.113,"endTime":3648.047,"body":"So that has a pretty good use case there, but because we're generally speaking in terms of"},{"startTime":3637.113,"endTime":3648.047,"body":"like, you know, hypertrophy and stuff, I think it's overused if you were to extrapolate"},{"startTime":3648.047,"endTime":3650.198,"body":"the average person that uses"},{"startTime":3650.339,"endTime":3658.535,"body":"ice bath probably wants more muscle and then they're actively consistently partaking in"},{"startTime":3650.339,"endTime":3658.535,"body":"something that's making that goal harder."},{"startTime":3658.717,"endTime":3661.601,"body":"So from that context I would be"},{"startTime":3663.938,"endTime":3675.069,"body":"use when contextually appropriate and I would then even further that argument that say the"},{"startTime":3663.938,"endTime":3675.069,"body":"majority of those people are never going through a constrained energy deficit for getting"},{"startTime":3675.069,"endTime":3683.817,"body":"lean and would never really have a proper less detrimental context to warrant their usage"},{"startTime":3675.069,"endTime":3683.817,"body":"of the ice bath."},{"startTime":3684.519,"endTime":3685.369,"body":"Cool, dig it."},{"startTime":3685.369,"endTime":3689.76,"body":"All right, final section here, relaxation."},{"startTime":3690.201,"endTime":3698.503,"body":"I put in here, have TV, movies, reading, dinners out, and then social activities."},{"startTime":3699.603,"endTime":3711.556,"body":"with social activities, I had to put a bit of context because I think that social"},{"startTime":3699.603,"endTime":3711.556,"body":"activities could in fact be a stress if you're an extremely introverted person or maybe"},{"startTime":3711.556,"endTime":3713.491,"body":"you're social, we act."},{"startTime":3713.491,"endTime":3715.792,"body":"activity and socially activity."},{"startTime":3715.792,"endTime":3720.554,"body":"You're doing social activities with people that you don't feel extremely comfortable with."},{"startTime":3720.554,"endTime":3729.828,"body":"And so I think that's the for me, that's the big factor that determines whether a social"},{"startTime":3720.554,"endTime":3729.828,"body":"activity is relaxing, or a stress is the people that I'm with, and how comfortable I feel"},{"startTime":3729.828,"endTime":3730.739,"body":"with them."},{"startTime":3730.919,"endTime":3737.622,"body":"And so that one is certainly up in the air is whether you consider that to be relaxing or"},{"startTime":3730.919,"endTime":3737.622,"body":"not."},{"startTime":3737.622,"endTime":3739.687,"body":"I think I know where Aaron stands on that."},{"startTime":3739.687,"endTime":3747.095,"body":"But I think things like TV, movies, reading, and dinners out with your significant other"},{"startTime":3739.687,"endTime":3747.095,"body":"and stuff like that are all net positive."},{"startTime":3749.434,"endTime":3760.47,"body":"Yeah, yeah, just finding time for yourself, I think is a really good way to put this and"},{"startTime":3749.434,"endTime":3760.47,"body":"how you would want to spend that time that's not dedicated to paying the bills or training"},{"startTime":3760.47,"endTime":3761.391,"body":"or something like that."},{"startTime":3761.391,"endTime":3763.242,"body":"And that's the way I really like to bucket this."},{"startTime":3763.242,"endTime":3771.146,"body":"I'm a bit on a island here, know, nine out of 10 times, I just want to spend that time by"},{"startTime":3763.242,"endTime":3771.146,"body":"myself, you know."},{"startTime":3773.418,"endTime":3775.772,"body":"But I have my reasons why, so."},{"startTime":3778.963,"endTime":3779.488,"body":"Cool."},{"startTime":3779.488,"endTime":3781.154,"body":"Yeah, we we totally don't need to dig into that."},{"startTime":3781.154,"endTime":3786.147,"body":"I think this is the least necessary section to really to really dig into."},{"startTime":3786.387,"endTime":3793.792,"body":"But yeah, doing I love the way you frame that and that doing things for you that you find"},{"startTime":3786.387,"endTime":3793.792,"body":"personally relaxing are going to be positives."},{"startTime":3793.792,"endTime":3804.118,"body":"And then if those things bleed into feeling like they begin to feel stressful on you, like"},{"startTime":3793.792,"endTime":3804.118,"body":"being around people that you don't feel 100 % comfortable with, then suddenly it's no"},{"startTime":3804.118,"endTime":3806.959,"body":"longer recovery for you."},{"startTime":3807.089,"endTime":3816.112,"body":"I think one that probably can be added in here is laughter and that laughing is such a"},{"startTime":3807.089,"endTime":3816.112,"body":"recovery tool."},{"startTime":3816.112,"endTime":3829.246,"body":"mean, there are literally studies showing how laughter over time in acutely as well can"},{"startTime":3816.112,"endTime":3829.246,"body":"actually literally flush all this negative stuff out of your body."},{"startTime":3830.147,"endTime":3830.899,"body":"And so..."},{"startTime":3830.899,"endTime":3841.059,"body":"Putting yourself into a position where you're around people that make you laugh or"},{"startTime":3830.899,"endTime":3841.059,"body":"watching things that make you laugh, stand up comedy, all that is super duper positive."},{"startTime":3841.259,"endTime":3843.099,"body":"And there, I mean, you can just feel it."},{"startTime":3843.099,"endTime":3851.599,"body":"Like when you come away from an hour of being with people that you just crack up around,"},{"startTime":3843.099,"endTime":3851.599,"body":"just, it's a completely freeing feeling."},{"startTime":3851.599,"endTime":3856.547,"body":"And so I think that that's something you should try to facilitate in your life if you"},{"startTime":3851.599,"endTime":3856.547,"body":"don't already."},{"startTime":3857.096,"endTime":3858.427,"body":"I am so glad you brought that up."},{"startTime":3858.427,"endTime":3863.909,"body":"That's been something that it's like a recurring thought I have in my head and then it"},{"startTime":3858.427,"endTime":3863.909,"body":"like drifts away and I always forget about it."},{"startTime":3864.329,"endTime":3871.352,"body":"If you're having like a shit day or a bad week or whatever, put on the Netflix standup"},{"startTime":3864.329,"endTime":3871.352,"body":"comedy specials."},{"startTime":3871.653,"endTime":3873.624,"body":"my God, does it change how you feel?"},{"startTime":3873.624,"endTime":3882.798,"body":"Like, especially like there's so many good ones now and so many like just top, you know,"},{"startTime":3873.624,"endTime":3882.798,"body":"people who are at the top of their game and just absolutely hysterical."},{"startTime":3882.798,"endTime":3883.668,"body":"It will come."},{"startTime":3883.668,"endTime":3892.546,"body":"it'll turn around your day and just because you're laughing so hard and like you said, it"},{"startTime":3883.668,"endTime":3892.546,"body":"just like floods your body and you feel so, so much better afterwards."},{"startTime":3894.513,"endTime":3906.329,"body":"And then the last question to close off here is, now that we've gone through this and kind"},{"startTime":3894.513,"endTime":3906.329,"body":"of use you as this avatar in the beginning to kind of frame this episode, what is your"},{"startTime":3906.329,"endTime":3907.27,"body":"plan going forward?"},{"startTime":3907.27,"endTime":3909.743,"body":"You're in a deload week, what happens after that?"},{"startTime":3910.87,"endTime":3911.2,"body":"Yeah."},{"startTime":3911.2,"endTime":3915.1,"body":"So I like to, I'm a little bit, I guess, different in with my DLOS."},{"startTime":3915.1,"endTime":3916.41,"body":"I just stopped training, right?"},{"startTime":3916.41,"endTime":3917.36,"body":"I'm just not one."},{"startTime":3917.36,"endTime":3919.35,"body":"I'm not going to go into the gym and do like 70%."},{"startTime":3919.35,"endTime":3920.8,"body":"I'm rather just going to take it off."},{"startTime":3920.8,"endTime":3926.05,"body":"And what I've done is I went in, I did my zone to walk yesterday, 45 minutes."},{"startTime":3926.05,"endTime":3927.23,"body":"did 30 today."},{"startTime":3927.23,"endTime":3931.85,"body":"I'm starting this, this, I have started this mobility thing that I'm doing."},{"startTime":3932.03,"endTime":3936.97,"body":"So Monday, Tuesday, Wednesday, Thursday, I'm taking those days completely off of training."},{"startTime":3937.03,"endTime":3941.112,"body":"and it also lines up with me changing my training also."},{"startTime":3941.534,"endTime":3950.55,"body":"And I think I'm going to go with a training program that has a little bit more rest built"},{"startTime":3941.534,"endTime":3950.55,"body":"in to be able to manage a little bit more."},{"startTime":3950.55,"endTime":3961.587,"body":"And the real thing is I just have to remember that once I start hating it, it means I need"},{"startTime":3950.55,"endTime":3961.587,"body":"a deload."},{"startTime":3961.587,"endTime":3964.589,"body":"Or once I stop wanting to train, it means I need a deload."},{"startTime":3964.589,"endTime":3966.79,"body":"But because I have this"},{"startTime":3967.264,"endTime":3969.976,"body":"Framing of this year in this short period of time."},{"startTime":3969.976,"endTime":3981.397,"body":"I'm really trying to maximize it But fortunately by the time I need a D load again"},{"startTime":3969.976,"endTime":3981.397,"body":"Undefeated should be opening and that'll just be like this huge flood of hopefully"},{"startTime":3981.397,"endTime":3989.534,"body":"positive emotion, you know And I'll be able to like train in this gym that I picked all"},{"startTime":3981.397,"endTime":3989.534,"body":"the equipment out for and stuff and hopefully we have this like incredible training"},{"startTime":3989.534,"endTime":3993.617,"body":"environment So that might just completely flip a switch for me there"},{"startTime":3994.72,"endTime":3996.093,"body":"But yeah, that's the biggest thing."},{"startTime":3996.093,"endTime":4005.238,"body":"When I start resenting it and it feels like a job and it becomes more of I said I was"},{"startTime":3996.093,"endTime":4005.238,"body":"going to do this and that's the only reason that I'm still here doing this, that it's"},{"startTime":4005.238,"endTime":4007.272,"body":"like, hey, pump the brakes."},{"startTime":4007.272,"endTime":4009.274,"body":"You probably just need to fucking deload."},{"startTime":4010.707,"endTime":4023.146,"body":"Do you think that people could be losing motivation to train and feeling like it's a chore"},{"startTime":4010.707,"endTime":4023.146,"body":"and a job without having any deficiency in those areas that we discussed above, such as"},{"startTime":4023.146,"endTime":4027.689,"body":"subjective and objective assessments of recovery, et cetera, et cetera?"},{"startTime":4027.689,"endTime":4037.396,"body":"Like, could people just, for no real reason, just be like, I'm just like so unmotivated to"},{"startTime":4027.689,"endTime":4037.396,"body":"train right now, or is there always something that we can look back and kind of tie it to"},{"startTime":4037.396,"endTime":4038.627,"body":"this or to that?"},{"startTime":4039.284,"endTime":4047.141,"body":"I think if you don't have a goal that could easily bleed into that, you know, cause I"},{"startTime":4039.284,"endTime":4047.141,"body":"mean, that's happened to me before."},{"startTime":4047.141,"endTime":4058.231,"body":"Like one of the most empty I felt in training and stuff was after I wrapped up that my"},{"startTime":4047.141,"endTime":4058.231,"body":"big, you know, Natty goal at the end of last year at the beginning of this year, like"},{"startTime":4058.231,"endTime":4061.113,"body":"January, like, I mean, a year and a half went into that."},{"startTime":4061.113,"endTime":4061.644,"body":"I reached it."},{"startTime":4061.644,"endTime":4062.494,"body":"I was happy with it."},{"startTime":4062.494,"endTime":4067.068,"body":"But then I remember like one day I was in the sauna and it was like a particularly hard"},{"startTime":4062.494,"endTime":4067.068,"body":"day in the sauna."},{"startTime":4067.508,"endTime":4070.018,"body":"And I was like, what the fuck am I doing in here still?"},{"startTime":4070.018,"endTime":4071.521,"body":"Like, why am I even doing this?"},{"startTime":4071.521,"endTime":4074.884,"body":"You know, and then that bled into a lot more of like, why am I training so hard?"},{"startTime":4074.884,"endTime":4078.317,"body":"You know, and it was just cause I didn't have any goals to anchor against."},{"startTime":4078.317,"endTime":4080.468,"body":"So I think that's a really big one."},{"startTime":4080.869,"endTime":4089.676,"body":"but I typically find if you have a goal and you're feeling that way, there's probably"},{"startTime":4080.869,"endTime":4089.676,"body":"other signs that your body might be beat up."},{"startTime":4090.257,"endTime":4092.128,"body":"you, there's probably gaps in your recovery."},{"startTime":4092.128,"endTime":4094.039,"body":"Sleep might be off in those sorts of things."},{"startTime":4094.039,"endTime":4096.530000000001,"body":"I don't, I mean, I could be wrong, but"},{"startTime":4096.530000000001,"endTime":4096.925,"body":"Yeah."},{"startTime":4096.925,"endTime":4105.477,"body":"think if everything's all green lights, you know, and you have a great goal and you're"},{"startTime":4096.925,"endTime":4105.477,"body":"just not feeling it, there's probably a hole somewhere."},{"startTime":4105.477,"endTime":4106.0869999999995,"body":"Yeah."},{"startTime":4106.0869999999995,"endTime":4112.1900000000005,"body":"You know, I find that psychological fatigue almost always preempts physiological fatigue."},{"startTime":4112.1900000000005,"endTime":4121.834,"body":"So I will feel unmotivated to train before I notice the physiological signs of that that"},{"startTime":4112.1900000000005,"endTime":4121.834,"body":"we've discussed."},{"startTime":4121.834,"endTime":4123.494,"body":"And so it's short."},{"startTime":4123.494,"endTime":4133.178,"body":"Like, it's not like it's like I have weeks and weeks of just trudging through"},{"startTime":4123.494,"endTime":4133.178,"body":"psychological defeat and still continuing to train."},{"startTime":4133.178,"endTime":4135.159,"body":"But, you know,"},{"startTime":4135.911,"endTime":4147.626,"body":"The more that you have to use discipline, think cumulatively that can add up and cause an"},{"startTime":4135.911,"endTime":4147.626,"body":"effect that is ultimately negative on your psyche."},{"startTime":4150.085,"endTime":4156.857,"body":"And so whatever that means for you, whether that's setting a goal that keeps you"},{"startTime":4150.085,"endTime":4156.857,"body":"motivated, don't really know."},{"startTime":4156.857,"endTime":4159.918,"body":"I don't have like a great conclusive wise statement to make."},{"startTime":4159.918,"endTime":4167.711,"body":"But when you start feeling that psychological fatigue or that lack of desire to train, I"},{"startTime":4159.918,"endTime":4167.711,"body":"think that that's a point where you don't wanna push through for too long."},{"startTime":4167.711,"endTime":4169.921,"body":"Like a day or two, a week, like that's fine."},{"startTime":4169.921,"endTime":4176.043,"body":"But I don't think you need to go multiple weeks of trying to grind and use discipline as a"},{"startTime":4169.921,"endTime":4176.043,"body":"way to continue training."},{"startTime":4178.058,"endTime":4184.645,"body":"Yeah, unless you're like the only time I can think of is like contest prep in the final"},{"startTime":4178.058,"endTime":4184.645,"body":"weeks outside of that."},{"startTime":4185.267,"endTime":4186.118,"body":"Yeah, yeah."},{"startTime":4186.118,"endTime":4186.759,"body":"Outside of that."},{"startTime":4186.759,"endTime":4186.929,"body":"Yeah."},{"startTime":4186.929,"endTime":4188.22,"body":"I think you're spot on."},{"startTime":4188.435,"endTime":4188.905,"body":"Cool."},{"startTime":4188.905,"endTime":4196.325,"body":"All right, well next week I'll be in London, so we'll skip a week and then we'll come back"},{"startTime":4188.905,"endTime":4196.325,"body":"and have some more updates for you guys."},{"startTime":4196.896,"endTime":4199.11,"body":"Sounds good, so as always, thank you guys for listening."},{"startTime":4199.11,"endTime":4201.774,"body":"Brian and I will catch you in two weeks."}]}