{"version":"1.0.0","segments":[{"startTime":28.696,"endTime":29.866,"body":"What is going on guys?"},{"startTime":29.866,"endTime":34.627,"body":"Happy Monday or Tuesday, whether you're listening on YouTube or the podcast streaming"},{"startTime":29.866,"endTime":34.627,"body":"platforms."},{"startTime":34.627,"endTime":36.068,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":36.068,"endTime":38.697,"body":"This is episode 182."},{"startTime":38.697,"endTime":49.771,"body":"Brian and myself are talking about kind of bridging the gap between like mental health and"},{"startTime":38.697,"endTime":49.771,"body":"fitness or movement as medicine in the kind of interdependent relationship between fitness"},{"startTime":49.771,"endTime":56.873000000000005,"body":"in our lives and then the outlook and overall quality, perhaps I could even say of mental"},{"startTime":49.771,"endTime":56.873000000000005,"body":"health."},{"startTime":56.873000000000005,"endTime":57.485,"body":"So."},{"startTime":57.485,"endTime":64.16499999999999,"body":"I think this is going to be a pretty cool episode, a little bit different from what we"},{"startTime":57.485,"endTime":64.16499999999999,"body":"normally do, but still very much intertwined."},{"startTime":64.16499999999999,"endTime":68.164,"body":"But before we get into that, always, Brian, do you have any updates for us?"},{"startTime":68.384,"endTime":80.55799999999999,"body":"Yeah, mean, extremely related to this topic that we're gonna discuss today on the pod is"},{"startTime":68.384,"endTime":80.55799999999999,"body":"kind of my other pod that I've been shamelessly promoting on here the last few weeks."},{"startTime":80.55799999999999,"endTime":83.189,"body":"So I dropped my new podcast, Life Reflected."},{"startTime":83.189,"endTime":93.902,"body":"The first episode is out and one of the staples or backbones of that podcast that I wanna"},{"startTime":83.189,"endTime":93.902,"body":"explore with every single guest that I have on is this idea of..."},{"startTime":93.91,"endTime":105.37,"body":"Mindfulness mental health movement exercise and kind of how they all intertwine together"},{"startTime":93.91,"endTime":105.37,"body":"and so with my first guest on the pod We did have we started the conversation with 35 or"},{"startTime":105.37,"endTime":116.39,"body":"40 minutes literally talking about this topic and how it impacts us each individually and"},{"startTime":105.37,"endTime":116.39,"body":"so I'm really excited to take a lot of that discussion and Apply it here to Straker and"},{"startTime":116.39,"endTime":121.87,"body":"kind of pick his brain on the way that he feels about some of these things So I think it's"},{"startTime":116.39,"endTime":121.87,"body":"a really great topic."},{"startTime":121.87,"endTime":123.338,"body":"I'm really excited to share it with"},{"startTime":123.338,"endTime":129.923,"body":"this audience that we have here at Eat, Train, Prosper, which is, you know, a bit more of"},{"startTime":123.338,"endTime":129.923,"body":"this fitness based audience."},{"startTime":129.923,"endTime":132.525,"body":"And I think it's going to be a great conversation."},{"startTime":132.525,"endTime":139.32999999999998,"body":"So, last thing on that is that our second episode of the podcast will be coming out in mid"},{"startTime":132.525,"endTime":139.32999999999998,"body":"March."},{"startTime":139.34,"endTime":141.892,"body":"we're going to be on kind of a monthly cadence here."},{"startTime":141.93200000000002,"endTime":146.35500000000002,"body":"And, the second episode is going to be with an ultra endurance athlete."},{"startTime":146.566,"endTime":150.12,"body":"this girl runs a hundred and 200 mile races."},{"startTime":150.12,"endTime":161.273,"body":"If you can imagine how long a 200 mile foot race takes to complete, I am intrigued to dig"},{"startTime":150.12,"endTime":161.273,"body":"into the psychology around that."},{"startTime":161.593,"endTime":163.574,"body":"that will be upcoming soon."},{"startTime":164.334,"endTime":178.658,"body":"Let's see, on that note, I did my personal longest run ever a week and a half ago, and it"},{"startTime":164.334,"endTime":178.658,"body":"pales in comparison to 200 miles because my longest run ever was a 10K, which is..."},{"startTime":178.71,"endTime":180.49,"body":"6.2 miles."},{"startTime":180.971,"endTime":184.732,"body":"Still a long way to go before I'm an ultra endurance athlete."},{"startTime":184.732,"endTime":197.165,"body":"But that felt really long to me and I felt extremely accomplished from that, which again"},{"startTime":184.732,"endTime":197.165,"body":"kind of bridges this gap into mental health and movement and exercises, medicine and all"},{"startTime":197.165,"endTime":197.765,"body":"of this stuff."},{"startTime":197.765,"endTime":201.897,"body":"So more to discuss on that as we get going."},{"startTime":201.897,"endTime":207.208,"body":"But really cool that I was able to actually run 6.2 miles without stopping."},{"startTime":207.474,"endTime":210.196,"body":"literally never done that before in 42 years."},{"startTime":210.196,"endTime":211.976,"body":"So kind of wild there."},{"startTime":213.497,"endTime":224.363,"body":"last week we, I had the norovirus on Wednesday night was up all night, literally doing"},{"startTime":213.497,"endTime":224.363,"body":"what you do when you have norovirus."},{"startTime":224.563,"endTime":232.488,"body":"And it was the most rapid onset and rapid, release of the disease that I've ever"},{"startTime":224.563,"endTime":232.488,"body":"experienced."},{"startTime":232.488,"endTime":237.192,"body":"Like I was literally up aggressively, violently doing my thing for six hours."},{"startTime":237.192,"endTime":239.404,"body":"And then I was basically fine."},{"startTime":239.404,"endTime":243.506,"body":"And I was just like tired from the exorcism that that occurred."},{"startTime":243.744,"endTime":253.433,"body":"and it's, was just like, I know other people have norovirus and experienced the same"},{"startTime":243.744,"endTime":253.433,"body":"thing, but I just couldn't believe the rapid onset and then the release of that disease in"},{"startTime":253.433,"endTime":254.103,"body":"that manner."},{"startTime":254.103,"endTime":257.76599999999996,"body":"So rapidly, never experienced anything like it before."},{"startTime":257.76599999999996,"endTime":262.18899999999996,"body":"So woke up next day, fatigued, whatever felt mostly fine."},{"startTime":262.18899999999996,"endTime":263.73,"body":"Went to San Diego."},{"startTime":263.81,"endTime":265.481,"body":"we just spent five days in San Diego."},{"startTime":265.481,"endTime":267.092,"body":"Just got back yesterday."},{"startTime":267.57,"endTime":268.85,"body":"Awesome trip."},{"startTime":268.971,"endTime":271.11199999999997,"body":"Really nice to get some warm weather in."},{"startTime":271.11199999999997,"endTime":278.315,"body":"But one factor that's been interesting is that my body weight has been plummeting since"},{"startTime":271.11199999999997,"endTime":278.315,"body":"norovirus."},{"startTime":278.315,"endTime":286.369,"body":"So obviously, you know, I exercised everything, my body released everything I had in me,"},{"startTime":278.315,"endTime":286.369,"body":"and I just have had no appetite since then."},{"startTime":286.369,"endTime":293.122,"body":"So even though I feel fine, and I've been continuing to work out as normal, and my"},{"startTime":286.369,"endTime":293.122,"body":"performance has been normal, I still have no appetite."},{"startTime":293.122,"endTime":294.402,"body":"And I've lost"},{"startTime":294.762,"endTime":300.488,"body":"something like six or seven pounds in the last week and a half since the norovirus."},{"startTime":300.488,"endTime":307.785,"body":"So obviously there was a lot of loss of pounds through that experience, but then it's just"},{"startTime":300.488,"endTime":307.785,"body":"continued since then and I can't really eat."},{"startTime":307.785,"endTime":308.956,"body":"Like I keep trying to eat."},{"startTime":308.956,"endTime":317.845,"body":"I'm even having like pizza and cheese steaks and French fries and dessert and trying to"},{"startTime":308.956,"endTime":317.845,"body":"just get calories in and I'll have like three bites and be like, nah, I'm full."},{"startTime":317.845,"endTime":319.254,"body":"I don't really want to eat."},{"startTime":319.254,"endTime":327.734,"body":"So I've been at like, you know, a hundred grams of protein for the last week every day,"},{"startTime":319.254,"endTime":327.734,"body":"just forcing it down, um, doing the best I can."},{"startTime":327.734,"endTime":331.694,"body":"But you know, it's weird, like for being underfed, I feel amazing."},{"startTime":331.974,"endTime":341.234,"body":"So, um, part of me feels like I've actually been exploring this idea with, with other"},{"startTime":331.974,"endTime":341.234,"body":"people that maybe I just let my body weight trend down because I'm going to be doing this"},{"startTime":341.234,"endTime":342.234,"body":"cardio thing anyway."},{"startTime":342.234,"endTime":347.454,"body":"And I would be performing better at cardio at 180 pounds than I do at 195."},{"startTime":347.722,"endTime":355.711,"body":"Maybe I just let this happen and and use this as another kind of personal end of one"},{"startTime":347.722,"endTime":355.711,"body":"experience like what happens to my training in the gym?"},{"startTime":355.711,"endTime":358.605,"body":"What happens to my cardio when when body weight goes down?"},{"startTime":358.605,"endTime":367.906,"body":"So, I don't know appetite may come back and things may correct themselves but That is"},{"startTime":358.605,"endTime":367.906,"body":"pretty much all I have to say for the moment"},{"startTime":369.031,"endTime":370.332,"body":"Very, very interesting."},{"startTime":370.332,"endTime":380.095,"body":"My first update for everyone listening, the notes that I have are, training good, smiley"},{"startTime":370.332,"endTime":380.095,"body":"face, eating bad, frowning face."},{"startTime":380.676,"endTime":384.857,"body":"And very similar to Brian, like my appetite has just, it's gone."},{"startTime":384.857,"endTime":385.537,"body":"It's gone."},{"startTime":385.537,"endTime":386.678,"body":"It's bad."},{"startTime":386.678,"endTime":388.278,"body":"I was sick."},{"startTime":388.298,"endTime":391.52,"body":"I don't think it was a novel virus, norovirus."},{"startTime":391.52,"endTime":398.382,"body":"I think it was just like a Bollie related, like bacterial infection thing where you're"},{"startTime":391.52,"endTime":398.382,"body":"just peeing out of your butt for a couple of days."},{"startTime":399.409,"endTime":403.18,"body":"And I mean, my appetite just never came back after it."},{"startTime":403.18,"endTime":406.15,"body":"Unfortunately, my body, I was able to get my body weight back up."},{"startTime":406.15,"endTime":412.422,"body":"I mean, we've even this week had to last week was probably one of my worst weeks of"},{"startTime":406.15,"endTime":412.422,"body":"eating."},{"startTime":412.422,"endTime":415.999,"body":"I don't think there was a single day last week where I got all my meals in."},{"startTime":415.999,"endTime":422.905,"body":"It's not like I was like out, you know, eating bullshitter off plan because I just could"},{"startTime":415.999,"endTime":422.905,"body":"not get all of my food in in the day."},{"startTime":422.905,"endTime":425.145,"body":"I was so grossly full."},{"startTime":426.986,"endTime":427.582,"body":"And."},{"startTime":427.582,"endTime":433.804,"body":"So this week, we have actually resorted to doing is like we've chopped a lot of my food"},{"startTime":427.582,"endTime":433.804,"body":"volume and just put an orange juice."},{"startTime":433.904,"endTime":435.624,"body":"Like we're at that point."},{"startTime":435.804,"endTime":439.325,"body":"I'm drinking 1500 milliliters."},{"startTime":439.325,"endTime":445.847,"body":"So I mean, that's 1.5 liters of per day."},{"startTime":445.847,"endTime":446.547,"body":"Yeah."},{"startTime":446.547,"endTime":448.345,"body":"I'm like buying out the grocery stores."},{"startTime":448.345,"endTime":451.308,"body":"I'm like going in and just buying all the orange juice that they have."},{"startTime":451.329,"endTime":453.323,"body":"But I'm getting like the"},{"startTime":453.323,"endTime":461.163,"body":"not from concentrate like 100 % you know fresh squeezed orange juice and you forget how"},{"startTime":453.323,"endTime":461.163,"body":"damn good that actually is."},{"startTime":461.383,"endTime":461.766,"body":"It's"},{"startTime":461.766,"endTime":466.379,"body":"orange juice is one of my favorite, favorite liquids or beverages out there."},{"startTime":466.379,"endTime":466.918,"body":"Yeah."},{"startTime":466.918,"endTime":473.681,"body":"Yeah, after like the first day I was like, I forgot how good like real freshly fresh"},{"startTime":466.918,"endTime":473.681,"body":"squeezed juices."},{"startTime":473.681,"endTime":475.521,"body":"This is amazing."},{"startTime":475.701,"endTime":477.142,"body":"So I've been enjoying that."},{"startTime":477.142,"endTime":478.352,"body":"That's like the highlight of my day."},{"startTime":478.352,"endTime":480.943,"body":"Like I get to have my orange juice again."},{"startTime":480.983,"endTime":484.538,"body":"But yeah, like in full transparency, I'm sitting here heartburn."},{"startTime":484.538,"endTime":488.746,"body":"I've got like heartburn feeling and it just I'm just I don't know what it is."},{"startTime":488.746,"endTime":490.267,"body":"It's very strange."},{"startTime":490.387,"endTime":494.308,"body":"Fortunately, like I said, my body weight still like the very low two thirties."},{"startTime":494.308,"endTime":496.469,"body":"But like I'm pretty lean."},{"startTime":496.638,"endTime":499.583,"body":"to be starting prep in a month."},{"startTime":499.925,"endTime":505.947,"body":"But it's just like my body's just fighting it and it just does not want to put more weight"},{"startTime":499.925,"endTime":505.947,"body":"on, I think at least."},{"startTime":505.949,"endTime":514.8489999999999,"body":"Do you think that that heartburn is a result of this crazy change in the amount of sugar"},{"startTime":505.949,"endTime":514.8489999999999,"body":"that you're consuming?"},{"startTime":515.399,"endTime":518.655,"body":"No, because it's been there for a while, for a couple months."},{"startTime":518.655,"endTime":522.0609999999999,"body":"It'll kind of come and go, but the weeks are really full."},{"startTime":522.0609999999999,"endTime":525.044,"body":"It's been there for easily two, three months."},{"startTime":525.044,"endTime":535.889,"body":"Alright, well then my next question is have you noticed any effects at all, positive or"},{"startTime":525.044,"endTime":535.889,"body":"negative, I guess probably negative, but from going from eating literally zero sugar to"},{"startTime":535.889,"endTime":540.254,"body":"going to consuming 1.5 liters of orange juice every day."},{"startTime":540.682,"endTime":542.982,"body":"No, it's been maybe like seven or eight days."},{"startTime":542.982,"endTime":544.862,"body":"So it's pretty recent."},{"startTime":545.442,"endTime":549.262,"body":"I just got some recent blood work done about a week ago, right?"},{"startTime":549.262,"endTime":552.982,"body":"It was last Friday and things are pretty much the same."},{"startTime":552.982,"endTime":559.942,"body":"Like there's these little things that are starting to show like my fasting blood glucose"},{"startTime":552.982,"endTime":559.942,"body":"was a 101, which isn't really different for me."},{"startTime":559.942,"endTime":562.302,"body":"I had my highest A1C ever."},{"startTime":562.302,"endTime":564.542,"body":"I think it was a 5.7."},{"startTime":564.542,"endTime":566.362,"body":"So it's normally like a five five."},{"startTime":566.362,"endTime":568.617,"body":"Again, I run a little bit high there."},{"startTime":568.617,"endTime":571.038,"body":"but that was slightly higher."},{"startTime":572.379,"endTime":573.659,"body":"Lipids looked great though."},{"startTime":573.659,"endTime":582.484,"body":"like that was, but I'm eating 700 grams of carbs per day and I've been pushing food for a"},{"startTime":573.659,"endTime":582.484,"body":"year, literally over like a year now."},{"startTime":582.484,"endTime":591.608,"body":"So I would expect things to start to like bend a little, but then prep starts in a month"},{"startTime":582.484,"endTime":591.608,"body":"and all those things are gone in two weeks."},{"startTime":591.887,"endTime":598.133,"body":"Yeah, all the H1C and HGA1C and the glucose stuff should all correct as you go into a"},{"startTime":591.887,"endTime":598.133,"body":"deficit."},{"startTime":598.215,"endTime":599.946,"body":"Yeah."},{"startTime":599.946,"endTime":602.317,"body":"But it's just been like frustrating."},{"startTime":602.317,"endTime":608.08,"body":"Like I've I really want to get to like the two thirty five ish before prep starts, but I"},{"startTime":602.317,"endTime":608.08,"body":"just I just don't know."},{"startTime":608.08,"endTime":613.133,"body":"Like my body really wants to talk about like the two thirty one to thirty two."},{"startTime":614.634,"endTime":624.079,"body":"And again, I feel like I'm too lean to start a prep really, but I'm not going to like just"},{"startTime":614.634,"endTime":624.079,"body":"eat pizza in garbage to get my body weight up, especially because it will just wreck my"},{"startTime":624.079,"endTime":624.979,"body":"digestion."},{"startTime":624.979,"endTime":626.92,"body":"So it is what it is."},{"startTime":629.011,"endTime":634.682,"body":"Better update, my posing is getting to a not so embarrassing quality, which is pretty"},{"startTime":629.011,"endTime":634.682,"body":"cool."},{"startTime":634.682,"endTime":638.803,"body":"It might even make it to Instagram sooner or later."},{"startTime":638.923,"endTime":646.125,"body":"I've been taking like a weekly class here with one of the pros who's here, Irfan."},{"startTime":646.125,"endTime":651.886,"body":"He's from Singapore, lives here and it's progressing now."},{"startTime":652.107,"endTime":654.507,"body":"I feel better."},{"startTime":654.507,"endTime":658.938,"body":"He thinks it's pretty good, but of course I'm a pretty hard critic on myself."},{"startTime":659.956,"endTime":667.396,"body":"so I feel proficient and it doesn't feel like so, so strange anymore, even though a lot of"},{"startTime":659.956,"endTime":667.396,"body":"it is like very strange."},{"startTime":668.16,"endTime":677.305,"body":"How do you, are you, are you like enjoying the challenge of trying to get better at it or"},{"startTime":668.16,"endTime":677.305,"body":"is it kind of just a chore that you feel like you have to do?"},{"startTime":679.004,"endTime":683.147,"body":"Today was the first day where I'm like, this doesn't look like dog shit."},{"startTime":683.147,"endTime":691.312,"body":"like, was like, kind of, I'm like, I can see, like, you know, it's like in the beginning,"},{"startTime":683.147,"endTime":691.312,"body":"you're standing at this hill that's just seems like impossibly steep."},{"startTime":691.312,"endTime":697.676,"body":"And now I feel like I'm, I've climbed to a point where the steepness is like leveling out."},{"startTime":699.037,"endTime":701.749,"body":"So I feel like I can get into them proficiently."},{"startTime":701.749,"endTime":707.392,"body":"I still need to like, you know, modify some of the things that I'm doing wrong, but I can"},{"startTime":701.749,"endTime":707.392,"body":"at least identify them now."},{"startTime":707.392,"endTime":708.813,"body":"And I feel pretty."},{"startTime":708.882,"endTime":710.472,"body":"decent so far."},{"startTime":711.615,"endTime":712.535,"body":"Yeah."},{"startTime":712.996,"endTime":713.336,"body":"Yeah."},{"startTime":713.336,"endTime":717.22,"body":"So it's been better, definitely better than before."},{"startTime":718.8,"endTime":720.112,"body":"And think that's it really."},{"startTime":720.112,"endTime":727.08,"body":"mean, of course there's all sorts of gym stuff going on, but I would rather just wait"},{"startTime":720.112,"endTime":727.08,"body":"until we're open and then just say like, yeah, things are great."},{"startTime":727.08,"endTime":728.652,"body":"Jim's open to come visit."},{"startTime":728.652,"endTime":732.346,"body":"But but that's a for a future episode."},{"startTime":732.366,"endTime":734.568,"body":"Seeing you the videos and stuff, they look amazing."},{"startTime":734.568,"endTime":735.74,"body":"Like the equipment looks great."},{"startTime":735.74,"endTime":741.239,"body":"The whole ambiance just screams, you know, invite me here."},{"startTime":741.239,"endTime":742.638,"body":"I want to come train."},{"startTime":743.016,"endTime":745.296,"body":"Yeah, yeah, it's it's pretty cool."},{"startTime":745.296,"endTime":750.796,"body":"It's going to be cool once, you know, things are really polished and we have some people"},{"startTime":745.296,"endTime":750.796,"body":"coming in and stuff."},{"startTime":750.796,"endTime":755.736,"body":"I'm very much as cool as it is to have like this big private gym that no one knows where"},{"startTime":750.796,"endTime":755.736,"body":"it is."},{"startTime":755.736,"endTime":757.476,"body":"And we're just like training in there."},{"startTime":757.476,"endTime":764.716,"body":"I do really look forward to being like, I hope everyone else thinks it's as cool as I hope"},{"startTime":757.476,"endTime":764.716,"body":"they think it will."},{"startTime":764.716,"endTime":767.656,"body":"So that's like my big thing personally."},{"startTime":767.902,"endTime":769.296,"body":"Yep, yep, no, it's gonna be dope."},{"startTime":769.296,"endTime":770.769,"body":"It's gonna be great."},{"startTime":771.547,"endTime":772.107,"body":"Cool."},{"startTime":772.107,"endTime":775.969,"body":"So like I said earlier, we were going to kind of talk about the intersection between"},{"startTime":772.107,"endTime":775.969,"body":"mental health and fitness."},{"startTime":775.969,"endTime":788.776,"body":"And I think for me, this is really interesting because I kind of have never really had to"},{"startTime":775.969,"endTime":788.776,"body":"think about it too much because it's always been like for it's always been a part of my"},{"startTime":788.776,"endTime":792.008,"body":"life, you know, and when we were younger, I wouldn't necessarily call it fitness."},{"startTime":792.008,"endTime":794.119,"body":"It was like playing a sport, right."},{"startTime":794.119,"endTime":796.22,"body":"And there was those aspects of it."},{"startTime":796.441,"endTime":799.512,"body":"But even throughout like my early adulthood,"},{"startTime":799.571,"endTime":802.713,"body":"I played intramural sports at university."},{"startTime":803.531,"endTime":811.56,"body":"I was in the gym and then immediately after university, I found myself in CrossFit,"},{"startTime":803.531,"endTime":811.56,"body":"playing a new sport sort of thing."},{"startTime":811.621,"endTime":818.226,"body":"it hasn't been until I've kind of like gotten older and had some, I guess more life"},{"startTime":811.621,"endTime":818.226,"body":"experience."},{"startTime":818.226,"endTime":828.56,"body":"It's really, I've been able to reflect on it a little bit more and I feel very fortunate"},{"startTime":818.226,"endTime":828.56,"body":"that I kind of like figured out an aspect of life."},{"startTime":828.56,"endTime":829.992,"body":"that I didn't even really figure out."},{"startTime":829.992,"endTime":835.538,"body":"was kind of just someone pushed it on me at some point and I had just kind of never"},{"startTime":829.992,"endTime":835.538,"body":"stopped and had interests in it."},{"startTime":835.538,"endTime":839.382,"body":"And it's like carried me through now into the middle of my life."},{"startTime":841.064,"endTime":843.106,"body":"What do you think about yours there?"},{"startTime":843.99,"endTime":855.135,"body":"Yeah, I, similarly, I think it was an extremely timely and important addition to my life"},{"startTime":843.99,"endTime":855.135,"body":"at the time that it came into it when I was 15 or so."},{"startTime":855.135,"endTime":869.391,"body":"I guess it actually started when I, like before there was always sports and stuff, but as"},{"startTime":855.135,"endTime":869.391,"body":"far as taking of my own volition and making myself do training, so to speak, it really"},{"startTime":869.391,"endTime":872.222,"body":"started the year before high school."},{"startTime":872.326,"endTime":876.149,"body":"The summer after eighth grade, I began swimming."},{"startTime":876.53,"endTime":882.755,"body":"I joined the swim team and I committed to swim one mile every single day throughout the"},{"startTime":876.53,"endTime":882.755,"body":"entire summer."},{"startTime":882.755,"endTime":887.079,"body":"And I maybe missed, you know, a day here and there, like a day that we traveled or"},{"startTime":882.755,"endTime":887.079,"body":"something."},{"startTime":887.079,"endTime":888.94,"body":"I was like, I can't fit in my mile swim."},{"startTime":888.94,"endTime":896.987,"body":"But literally other than one or two days here and there for that entire three month"},{"startTime":888.94,"endTime":896.987,"body":"summer, I swim a mile or more every single day."},{"startTime":896.987,"endTime":900.586,"body":"And so that was that first sense of me."},{"startTime":902.048,"endTime":914.283,"body":"feeling as if movement was more than just a means to an end, but potentially something"},{"startTime":902.048,"endTime":914.283,"body":"more vital and important in the grand kind of scheme of who I am."},{"startTime":914.784,"endTime":928.91,"body":"And then that morphed the following, let's say nine months later, so the end of freshman"},{"startTime":914.784,"endTime":928.91,"body":"year of high school is when I found the weight room and that took on a kind of life of its"},{"startTime":928.91,"endTime":929.69,"body":"own."},{"startTime":929.84,"endTime":941.113,"body":"And it's interesting in reflecting back on that because initially I was lifting for the"},{"startTime":929.84,"endTime":941.113,"body":"girls and to get better at basketball so that I could be more formidable on the basketball"},{"startTime":941.113,"endTime":941.993,"body":"court."},{"startTime":942.373,"endTime":953.116,"body":"And I was trying to optimize it for those purposes without really reflecting at all on the"},{"startTime":942.373,"endTime":953.116,"body":"way that it helped me in my mental health or my mindset."},{"startTime":953.116,"endTime":959.418,"body":"Because I was a 15-year-old kid, I couldn't even really conceptualize of how important it"},{"startTime":953.116,"endTime":959.418,"body":"was."},{"startTime":959.826,"endTime":972.172,"body":"But some of those habits and routine that were formed from a young age through playing"},{"startTime":959.826,"endTime":972.172,"body":"sports and then through swimming and eventually through lifting have all been kind of"},{"startTime":972.172,"endTime":984.978,"body":"building blocks that have formed a large piece of who I am and where I am today with my"},{"startTime":972.172,"endTime":984.978,"body":"relationship with myself and the way that that's intertwined with movement and exercise."},{"startTime":985.414,"endTime":991.457,"body":"I really, really like the, cause you kind of said something that is exactly where I wanted"},{"startTime":985.414,"endTime":991.457,"body":"to take the conversation."},{"startTime":991.457,"endTime":997.02,"body":"And you said it's formed something with your relationship with yourself."},{"startTime":997.181,"endTime":1009.697,"body":"I think everyone has kind of, obviously everyone has a different relationship with self,"},{"startTime":997.181,"endTime":1009.697,"body":"but when do you think for yourself that being like someone who's in shape or someone that"},{"startTime":1009.697,"endTime":1012.629,"body":"prioritizes their health, like had,"},{"startTime":1012.879,"endTime":1015.029,"body":"form like a close like a value."},{"startTime":1015.029,"endTime":1018.483,"body":"When did it when do you think it became a value for yourself?"},{"startTime":1018.846,"endTime":1026.58,"body":"Yeah, I think it was probably around 11th grade because I was playing varsity basketball."},{"startTime":1026.58,"endTime":1032.0900000000001,"body":"I was one of the starters on the team and I"},{"startTime":1032.0900000000001,"endTime":1035.783,"body":"Basketball had always been the most important thing to me throughout my entire youth."},{"startTime":1035.783,"endTime":1039.647,"body":"was, you know, my goal in life was to play in the NBA and no one ever told me that I"},{"startTime":1035.783,"endTime":1039.647,"body":"couldn't."},{"startTime":1039.647,"endTime":1041.8890000000001,"body":"Like my parents always were like, you can be anything you want to be."},{"startTime":1041.8890000000001,"endTime":1045.141,"body":"And I still, I still don't know that that was good advice."},{"startTime":1045.141,"endTime":1051.967,"body":"Like in retrospect, I honestly wish someone would have been like, dude, you're going to be"},{"startTime":1045.141,"endTime":1051.967,"body":"5'10 and you're like this white kid that's not that fast."},{"startTime":1051.967,"endTime":1054.869,"body":"Like you are not going to play in the NBA, you know?"},{"startTime":1056.366,"endTime":1069.111,"body":"I do wish someone had kind of told me that and been more realistic with me in my younger"},{"startTime":1056.366,"endTime":1069.111,"body":"years, but I think around 11th grade is when I became so obsessed with this impact that"},{"startTime":1069.111,"endTime":1079.095,"body":"lifting had on my life, primarily in the aesthetic, but way beyond that in retrospect,"},{"startTime":1069.111,"endTime":1079.095,"body":"obviously."},{"startTime":1080.176,"endTime":1082.056,"body":"And I actually ended up quitting basketball."},{"startTime":1082.056,"endTime":1085.658,"body":"In the beginning of the season, we had a few practices."},{"startTime":1085.89,"endTime":1093.203,"body":"And I was like, this basketball thing, two hour practices, six days a week, this is eating"},{"startTime":1085.89,"endTime":1093.203,"body":"into the energy and the focus that I have in the weight room."},{"startTime":1093.203,"endTime":1096.014,"body":"It's going to take away from the results that I'm going to get in the weight room."},{"startTime":1096.014,"endTime":1103.647,"body":"And I just decided that I was going to take the year off of basketball and really focus on"},{"startTime":1096.014,"endTime":1103.647,"body":"this new thing that I was obsessed with."},{"startTime":1103.647,"endTime":1105.018,"body":"And then I did that."},{"startTime":1105.018,"endTime":1107.639,"body":"And that was when I really got like incredible results."},{"startTime":1107.639,"endTime":1115.646,"body":"It was that year in 11th grade where people really started to notice that things were"},{"startTime":1107.639,"endTime":1115.646,"body":"changing and that I was kind of being identified by."},{"startTime":1116.052,"endTime":1122.237,"body":"this other pursuit that I was doing, which was so outside of what anyone else in my age"},{"startTime":1116.052,"endTime":1122.237,"body":"group was doing at the time."},{"startTime":1122.237,"endTime":1130.852,"body":"Like in the 90s, nobody was committing their time to the weight room like they are these"},{"startTime":1122.237,"endTime":1130.852,"body":"days with our youth, with the TikTok generation and everything."},{"startTime":1131.173,"endTime":1135.276,"body":"so for me, I think that that was super formative."},{"startTime":1135.276,"endTime":1141.581,"body":"It really began to define me as the in-shape guy who trains and takes care of his health"},{"startTime":1135.276,"endTime":1141.581,"body":"and all that stuff."},{"startTime":1141.581,"endTime":1143.582,"body":"And then I was able to actually..."},{"startTime":1143.764,"endTime":1146.335,"body":"take all of those gains that I made that year."},{"startTime":1146.335,"endTime":1152.118,"body":"And when I came back senior year, I was not just a starter, but I was pretty much the best"},{"startTime":1146.335,"endTime":1152.118,"body":"player on the team."},{"startTime":1152.138,"endTime":1157.791,"body":"And I don't know, maybe it would have happened if I would have continued with basketball"},{"startTime":1152.138,"endTime":1157.791,"body":"in 11th grade as well."},{"startTime":1157.791,"endTime":1158.321,"body":"I don't know."},{"startTime":1158.321,"endTime":1167.745,"body":"I don't have a sliding doors experiment, but I think being able to put on a bunch of"},{"startTime":1158.321,"endTime":1167.745,"body":"muscle and really come into myself by taking the year off had a huge impact on my success"},{"startTime":1167.745,"endTime":1169.256,"body":"in the senior year."},{"startTime":1170.124,"endTime":1171.885,"body":"Yeah, that's really interesting."},{"startTime":1172.066,"endTime":1181.486,"body":"As you were speaking, I was really kind of looping back through my years and like I said"},{"startTime":1172.066,"endTime":1181.486,"body":"numerous times on the podcast, my introduction was all through playing American football,"},{"startTime":1181.486,"endTime":1182.957,"body":"so I'm not going to really get into it."},{"startTime":1182.957,"endTime":1192.467,"body":"But one thing that I remember, one of my summers, I had an internship, this is at a"},{"startTime":1182.957,"endTime":1192.467,"body":"university down in Maryland, outside of Baltimore."},{"startTime":1192.467,"endTime":1193.752,"body":"So I was in like"},{"startTime":1193.752,"endTime":1195.922,"body":"I just driving down there on like Monday mornings."},{"startTime":1195.922,"endTime":1197.144,"body":"Like I didn't know anyone."},{"startTime":1197.144,"endTime":1202.257,"body":"Like I was staying with like a Craigslist, you know, house I found and that was like the"},{"startTime":1197.144,"endTime":1202.257,"body":"time I stopped lifting."},{"startTime":1202.257,"endTime":1203.888,"body":"I would go on like two runs per week."},{"startTime":1203.888,"endTime":1206.059,"body":"Like, cause like you have to do something, you know?"},{"startTime":1206.059,"endTime":1207.43,"body":"And it was at the end of that summer."},{"startTime":1207.43,"endTime":1212.823,"body":"also, that was a summer I got my chest tattooed and I think I was like taking a picture of"},{"startTime":1207.43,"endTime":1212.823,"body":"it to send it to my mom."},{"startTime":1212.823,"endTime":1222.688,"body":"And I'm like looking at the photo and like, don't I fucking look like, and then I look at"},{"startTime":1212.823,"endTime":1222.688,"body":"myself in the mirror and I can just like see the cumulative effects of like,"},{"startTime":1222.916,"endTime":1232.776,"body":"being a normal person, you know, I'm using air quotes here and like not training and like"},{"startTime":1222.916,"endTime":1232.776,"body":"my diet wasn't like dog shit, but I was just like, and I was like, I was kind of like let"},{"startTime":1232.776,"endTime":1236.636,"body":"down and like what I looked like and I was like, Oh my God, Aaron, and I'm 21."},{"startTime":1236.636,"endTime":1245.696,"body":"I think at the time, like you need to take care of yourself, you know, and like that was"},{"startTime":1236.636,"endTime":1245.696,"body":"the only time in my life where I had like an extended period of like a way."},{"startTime":1245.696,"endTime":1252.739,"body":"And it was like maybe two and a half months, but that's when I realized like that I valued"},{"startTime":1245.696,"endTime":1252.739,"body":"to myself because like I had a"},{"startTime":1252.739,"endTime":1255.599,"body":"girlfriend and like the same relationship and all of these things."},{"startTime":1255.599,"endTime":1262.759,"body":"But that's when I have, placed a value on that as like who the, my self image of myself."},{"startTime":1263.019,"endTime":1271.859,"body":"Um, and I think that was something, like I said, I had forgotten about that, but that you"},{"startTime":1263.019,"endTime":1271.859,"body":"reminded me as you, as you were talking through it and I'm like, that's when I placed that"},{"startTime":1271.859,"endTime":1272.259,"body":"value."},{"startTime":1272.259,"endTime":1274.759,"body":"When I realized that I had let it kind of slide."},{"startTime":1274.759,"endTime":1279.959,"body":"And there's been other times like when I had injuries and was recovering from surgeries,"},{"startTime":1274.759,"endTime":1279.959,"body":"but I would still be doing like something."},{"startTime":1279.959,"endTime":1282.171,"body":"And I knew it at that point."},{"startTime":1283.057,"endTime":1288.673,"body":"Now, kind of transitioning a little bit to a little bit closer to the conversation."},{"startTime":1290.381,"endTime":1298.164,"body":"Back then, did you know anything about the kind of connection with like the mental health"},{"startTime":1290.381,"endTime":1298.164,"body":"side of it and really just feeling good about yourself?"},{"startTime":1298.164,"endTime":1300.155,"body":"And I guess let me back up a little bit."},{"startTime":1300.675,"endTime":1310.42,"body":"How I kind of like to frame it, because everyone has a little bit of different definitions"},{"startTime":1300.675,"endTime":1310.42,"body":"and stuff is I personally like the kind of like yin and yang relationship between like the"},{"startTime":1310.42,"endTime":1318.455,"body":"body and the mind and kind of, like defining, I think the easiest way to define mental"},{"startTime":1310.42,"endTime":1318.455,"body":"health for me, again, I'm obviously no expert in this."},{"startTime":1318.455,"endTime":1320.996,"body":"is just generally feeling good, right?"},{"startTime":1320.996,"endTime":1324.037,"body":"When you feel good, you have a positive outlook on things."},{"startTime":1324.037,"endTime":1325.518,"body":"You're pretty happy."},{"startTime":1325.518,"endTime":1331.82,"body":"You typically have like a good enough or sufficient level of like, you know, quality of"},{"startTime":1325.518,"endTime":1331.82,"body":"mental health."},{"startTime":1331.82,"endTime":1335.212,"body":"But when you notice it, like you feel bad kind of day in and day out."},{"startTime":1335.212,"endTime":1342.775,"body":"And it's like the sun, like the warmth of the sun, you don't really care about the colors"},{"startTime":1335.212,"endTime":1342.775,"body":"don't really look as like green and stuff."},{"startTime":1342.775,"endTime":1346.496,"body":"Like that's when I start to notice it, it like slipping a little bit."},{"startTime":1346.496,"endTime":1350.866,"body":"And that's how I can kind of like, that's how I personally identify with it."},{"startTime":1352.715,"endTime":1361.153,"body":"Yeah, I'm going to try not to jump ahead too far into our conversation here, but..."},{"startTime":1363.082,"endTime":1367.369,"body":"There's an interesting intersection between..."},{"startTime":1369.718,"endTime":1381.118,"body":"doing the movement or the exercise or whatever the thing is that's on your agenda for the"},{"startTime":1369.718,"endTime":1381.118,"body":"day and feeling the sense of accomplishment that you get from doing the thing that's kind"},{"startTime":1381.118,"endTime":1382.898,"body":"of hanging over your head."},{"startTime":1383.318,"endTime":1399.138,"body":"And this has been something that has just progressed over the course of the 27 plus years"},{"startTime":1383.318,"endTime":1399.138,"body":"that I've been doing this training thing where my mental state in any given day"},{"startTime":1399.324,"endTime":1407.838,"body":"is impacted by when and if I get the movement that I intend to get that day."},{"startTime":1407.939,"endTime":1414.482,"body":"And I think that that started at a young age, but I wasn't so aware of that."},{"startTime":1415.003,"endTime":1418.424,"body":"I was more just living in the moment and going through the motions."},{"startTime":1421.046,"endTime":1428.41,"body":"the thing that was the most gratifying for me was doing the thing that was hanging over my"},{"startTime":1421.046,"endTime":1428.41,"body":"head that was"},{"startTime":1428.678,"endTime":1440.307,"body":"going to challenge me that I knew was going to be hard and then kind of thriving in the"},{"startTime":1428.678,"endTime":1440.307,"body":"after effect of doing that thing."},{"startTime":1441.089,"endTime":1443.771,"body":"And so that started, you know, at quite a young age."},{"startTime":1443.771,"endTime":1452.598,"body":"I can even remember, man, I remember around that time, maybe 11th, 12th grade where I was"},{"startTime":1443.771,"endTime":1452.598,"body":"getting serious about it."},{"startTime":1452.616,"endTime":1463.159,"body":"and getting my wisdom teeth removed and being told, you know, that you have six days where"},{"startTime":1452.616,"endTime":1463.159,"body":"you really can't do any sort of exercise because, you know, the sockets in the mouth are"},{"startTime":1463.159,"endTime":1470.431,"body":"going to bleed and you're on these like steroid drugs and you just need to sit down and"},{"startTime":1463.159,"endTime":1470.431,"body":"watch TV and do nothing."},{"startTime":1470.551,"endTime":1473.882,"body":"And I think it was on day two where I was like, no, I can't do this."},{"startTime":1473.882,"endTime":1475.953,"body":"I have things, I have goals, I have objectives."},{"startTime":1475.953,"endTime":1478.253,"body":"I have to accomplish these things."},{"startTime":1478.253,"endTime":1480.714,"body":"And so I lifted."},{"startTime":1480.72,"endTime":1485.992,"body":"and it was okay, my mouth bled a little bit, but I was like, eh, whatever, a little blood,"},{"startTime":1480.72,"endTime":1485.992,"body":"I accomplished my goal."},{"startTime":1485.992,"endTime":1496.297,"body":"The next day I was like, I gotta play basketball, so I went out and played basketball and"},{"startTime":1485.992,"endTime":1496.297,"body":"my whole mouth started just oozing blood out of it and I was like, yeah, day three was"},{"startTime":1496.297,"endTime":1508.102,"body":"probably a little bit too early to go play basketball, but I've always had this sort of"},{"startTime":1496.297,"endTime":1508.102,"body":"obsession or even, I use the word addiction to movement, and now that I'm older, I'm able"},{"startTime":1508.102,"endTime":1508.882,"body":"to."},{"startTime":1509.214,"endTime":1519.461,"body":"reflect on that and acknowledge that it might be an addiction or even a compensatory"},{"startTime":1509.214,"endTime":1519.461,"body":"mechanism for some sort of other mental health issue that I may or may not be dealing with"},{"startTime":1519.461,"endTime":1520.962,"body":"undiagnosed."},{"startTime":1521.363,"endTime":1531.83,"body":"But movement has been kind of that rock that has always allowed me to feel good in myself,"},{"startTime":1521.363,"endTime":1531.83,"body":"even from a young age."},{"startTime":1532.959,"endTime":1538.852,"body":"Yeah, and I think kind of what I wanted to get at, so thank you for kind of taking it"},{"startTime":1532.959,"endTime":1538.852,"body":"where I thought."},{"startTime":1539.032,"endTime":1543.475,"body":"What is, I truly do think that there is a connection to being a human."},{"startTime":1543.475,"endTime":1546.606,"body":"There is something tied with like health, right?"},{"startTime":1546.606,"endTime":1549.988,"body":"And I'm using mental health in that and some form of movement, right?"},{"startTime":1549.988,"endTime":1551.879,"body":"And don't get me wrong, I love training."},{"startTime":1551.879,"endTime":1561.108,"body":"I love, you know, the sliver or niche of the movement world that, we fit into, but I don't"},{"startTime":1551.879,"endTime":1561.108,"body":"think everyone needs."},{"startTime":1561.108,"endTime":1564.464,"body":"to be lifting weights, especially if you want nothing to do with it."},{"startTime":1564.464,"endTime":1566.822,"body":"But I do think in order to live like..."},{"startTime":1568.32,"endTime":1573.68,"body":"the best life for anyone, I do think there is a movement component attached to that."},{"startTime":1573.68,"endTime":1585.06,"body":"And even if it's just like going for a walk or doing something like you, your body and"},{"startTime":1573.68,"endTime":1585.06,"body":"your mind just feels better when you are doing something, something in a meaningful"},{"startTime":1585.06,"endTime":1590.94,"body":"capacity that you have a value attached to or some meaningful connection to."},{"startTime":1590.94,"endTime":1595.14,"body":"I do really, really believe that."},{"startTime":1595.14,"endTime":1596.809,"body":"I think I was..."},{"startTime":1596.809,"endTime":1606.505,"body":"or am fortunate where I haven't like some people are unfortunately experienced like these"},{"startTime":1596.809,"endTime":1606.505,"body":"negative mental health things like pretty young, you know, and I do granite think things"},{"startTime":1606.505,"endTime":1612.849,"body":"are a lot worse now with like exposure to social media at younger ages in those sorts of"},{"startTime":1606.505,"endTime":1612.849,"body":"things."},{"startTime":1612.849,"endTime":1618.243,"body":"And we were fortunate to really not have to deal with any of that just by due to our age."},{"startTime":1618.544,"endTime":1625.798,"body":"But I noticed at times where I wasn't doing things, whether I was like really stressed"},{"startTime":1618.544,"endTime":1625.798,"body":"with like, you know, the work stuff or like"},{"startTime":1625.918,"endTime":1628.489,"body":"When COVID happened, we were like stuck inside."},{"startTime":1628.489,"endTime":1632.68,"body":"Those are when things really started to, I started to notice it for the first time."},{"startTime":1632.68,"endTime":1643.733,"body":"And it was because of that like restriction of my like movement of my training, the things"},{"startTime":1632.68,"endTime":1643.733,"body":"that I would inherently do that I didn't realize were these like anchoring points to my"},{"startTime":1643.733,"endTime":1644.873,"body":"mental health."},{"startTime":1645.093,"endTime":1655.336,"body":"And I find that in my experience, right, and I'm probably stepping far outside my bounds"},{"startTime":1645.093,"endTime":1655.336,"body":"here."},{"startTime":1655.668,"endTime":1662.86,"body":"with friends and siblings and things that I've experienced more."},{"startTime":1665.096,"endTime":1674.773,"body":"at larger aspects of negative mental health, they don't have that, they don't have a"},{"startTime":1665.096,"endTime":1674.773,"body":"meaningful movement capacity in their lives that they're also attached to."},{"startTime":1674.773,"endTime":1681.868,"body":"And I've noticed that time and time again, but I bite my tongue about it because it's not"},{"startTime":1674.773,"endTime":1681.868,"body":"my place."},{"startTime":1682.248,"endTime":1692.365,"body":"But I do firmly believe that there is a fundamental core component of being a human that"},{"startTime":1682.248,"endTime":1692.365,"body":"is attached to some form of movement."},{"startTime":1692.584,"endTime":1703.629,"body":"Yeah, so I'm in the process of working on another project that's not the other podcast,"},{"startTime":1692.584,"endTime":1703.629,"body":"something I'm keeping a little more private, but it's kind of based around this idea of"},{"startTime":1703.629,"endTime":1711.982,"body":"daily movement and the evolutionary base of it and its impact on a lot of the stuff we're"},{"startTime":1703.629,"endTime":1711.982,"body":"talking about today, among other things."},{"startTime":1711.982,"endTime":1721.406,"body":"But in doing some of the research for this project, I've come across just endless numbers"},{"startTime":1711.982,"endTime":1721.406,"body":"of studies that"},{"startTime":1722.352,"endTime":1736.57,"body":"seemingly all show that movement and exercise are as effective or in many cases more"},{"startTime":1722.352,"endTime":1736.57,"body":"effective than taking antidepressant anti anxiety drugs."},{"startTime":1736.57,"endTime":1748.106,"body":"So the things that people suffer from the most like, SSRIs, you know, this is like an RFK"},{"startTime":1736.57,"endTime":1748.106,"body":"thing and in Maha right now in the US, right, we have RFK coming in and saying that"},{"startTime":1748.106,"endTime":1751.848,"body":"everyone's on too many SSRIs, everyone needs to get off of them."},{"startTime":1752.158,"endTime":1761.684,"body":"Maybe, I I think that from my read of the literature, there is obviously certain cases of"},{"startTime":1752.158,"endTime":1761.684,"body":"depression that are high enough to warrant medication, obviously."},{"startTime":1761.684,"endTime":1773.931,"body":"But it does seem like the literature as a whole points to this notion that just getting up"},{"startTime":1761.684,"endTime":1773.931,"body":"and moving, as simple as 30 minutes, four times a week of walking or low intensity aerobic"},{"startTime":1773.931,"endTime":1778.474,"body":"exercise can literally move the needle and change your mental state."},{"startTime":1778.474,"endTime":1782.526,"body":"from being on the depressive spectrum to being on the other side of that spectrum."},{"startTime":1782.526,"endTime":1784.558,"body":"mean, still, it's always a spectrum, right?"},{"startTime":1784.558,"endTime":1786.289,"body":"So it's just to be less of it."},{"startTime":1786.289,"endTime":1796.315,"body":"But it was really eye-opening for me to see that because I've heard that throughout the"},{"startTime":1786.289,"endTime":1796.315,"body":"social media space over the last couple of years, but to actually sit down, look at all"},{"startTime":1796.315,"endTime":1804.15,"body":"the preponderance of studies, I mean, there must be thousands of studies that have"},{"startTime":1796.315,"endTime":1804.15,"body":"analyzed and assessed this exact thing."},{"startTime":1804.15,"endTime":1804.97,"body":"And..."},{"startTime":1805.758,"endTime":1819.047,"body":"And also related to that is, you know, in my research into the movement, the evolutionary"},{"startTime":1805.758,"endTime":1819.047,"body":"basis of movement in our ancestors, like it was ubiquitous."},{"startTime":1819.047,"endTime":1822.299,"body":"It was literally the way that you would get food on a daily basis."},{"startTime":1822.299,"endTime":1832.957,"body":"So maybe once in a blue moon, you had caught something really big and you are feasting for"},{"startTime":1822.299,"endTime":1832.957,"body":"a few days and you don't need to necessarily go out and grab more food, okay, that's fine."},{"startTime":1832.957,"endTime":1835.318,"body":"But for the most part, most days,"},{"startTime":1835.318,"endTime":1848.589,"body":"were spent waking up with the sun, a sect of the group going out and looking for larger"},{"startTime":1835.318,"endTime":1848.589,"body":"game food or some sort of animal protein, while another sect of the tribe is going out and"},{"startTime":1848.589,"endTime":1859.227,"body":"picking for nuts and seeds and berries and things like that, tubers, digging for tubers,"},{"startTime":1848.589,"endTime":1859.227,"body":"whatever, all of them out moving around in the daylight, socializing with their peers and"},{"startTime":1859.227,"endTime":1860.758,"body":"moving their bodies."},{"startTime":1860.899,"endTime":1865.142,"body":"And all of that is based now in the evolutionary"},{"startTime":1865.174,"endTime":1869.096,"body":"process of how we came to be who we are from thousands of years ago."},{"startTime":1870.247,"endTime":1870.577,"body":"Yeah."},{"startTime":1870.577,"endTime":1878.601,"body":"One thing I will add really quickly, because I don't want to kind of derail us, it's"},{"startTime":1870.577,"endTime":1878.601,"body":"something that I was, I did not come up with this analogy."},{"startTime":1878.601,"endTime":1886.686,"body":"I wish I was this cool, but our society has really moved so quickly, right?"},{"startTime":1886.686,"endTime":1897.272,"body":"But from a, from a genetic standpoint, from a, from a biological standpoint, our bodies,"},{"startTime":1886.686,"endTime":1897.272,"body":"our biologies are still, they're slow to change."},{"startTime":1897.272,"endTime":1900.295,"body":"society has paced rapidly."},{"startTime":1900.295,"endTime":1903.806,"body":"but we're still on like old hardware, quote unquote."},{"startTime":1903.806,"endTime":1916.05,"body":"So like things that happen in modern day life, our bodies do not respond to in a way that"},{"startTime":1903.806,"endTime":1916.05,"body":"we would think they would because our responses are engineered towards like fighting for"},{"startTime":1916.05,"endTime":1916.725,"body":"our life."},{"startTime":1916.725,"endTime":1917.18,"body":"You know what I mean?"},{"startTime":1917.18,"endTime":1923.672,"body":"Like fleeing from things like a much more primitive and rudimentary society."},{"startTime":1923.672,"endTime":1926.213,"body":"And that's not the society that we live in."},{"startTime":1927.094,"endTime":1935.994,"body":"Yeah, mean, sedentaryism, sedentaryism, is that the right word, has really only been"},{"startTime":1927.094,"endTime":1935.994,"body":"prevalent in our society for 100 or 200 years."},{"startTime":1936.454,"endTime":1948.474,"body":"Since the Industrial Revolution in the late 1800s or whatever, we're literally looking at"},{"startTime":1936.454,"endTime":1948.474,"body":"150 years that people have been able to be sedentary and not have to move as part of their"},{"startTime":1948.474,"endTime":1949.234,"body":"daily life."},{"startTime":1949.234,"endTime":1955.732,"body":"so, yeah, we are just not, we are not savvy individuals enough to be able to have adapted."},{"startTime":1955.732,"endTime":1958.161,"body":"quickly enough to a sedentary lifestyle."},{"startTime":1958.641,"endTime":1959.461,"body":"Yeah."},{"startTime":1960.122,"endTime":1964.746,"body":"So we've covered pretty much about like the movement is medicine part that I really,"},{"startTime":1960.122,"endTime":1964.746,"body":"really like."},{"startTime":1964.746,"endTime":1966.988,"body":"and I think you agree with that as well."},{"startTime":1967.729,"endTime":1982.051,"body":"our own kind of personal mindsets around it, so much so that I know one thing that I do"},{"startTime":1967.729,"endTime":1982.051,"body":"want to kind of talk about too is we've talked about this, but definitely on the podcast"},{"startTime":1982.051,"endTime":1986.401,"body":"before, like we know for our lifestyles, like what makes us feel really good."},{"startTime":1986.401,"endTime":1987.645,"body":"So we,"},{"startTime":1988.177,"endTime":1994.019,"body":"Repeat those regardless of the situation where you just went on this San Diego trip with"},{"startTime":1988.177,"endTime":1994.019,"body":"your family."},{"startTime":1994.019,"endTime":2001.192,"body":"Did you just sit at the beach and go from hotel room to beach and just drink coconut"},{"startTime":1994.019,"endTime":2001.192,"body":"waters and whatever bullshit drinks?"},{"startTime":2001.192,"endTime":2005.253,"body":"No, you probably went on walks, did activities with the kids."},{"startTime":2005.253,"endTime":2016.918,"body":"You probably still train to some capacity and you keep this core component of your life"},{"startTime":2005.253,"endTime":2016.918,"body":"that you know makes you feel good in these different home situations."},{"startTime":2016.918,"endTime":2018.0,"body":"Probably when you see"},{"startTime":2018.0,"endTime":2022.816,"body":"family or things like that and on like a vacation or holiday type trip."},{"startTime":2023.956,"endTime":2033.593,"body":"Yeah, Kim and I, my wife, we make sure to prioritize each other's movement time every"},{"startTime":2023.956,"endTime":2033.593,"body":"morning."},{"startTime":2033.593,"endTime":2044.581,"body":"So even on trips where we don't have the kids in school and we don't have childcare, know,"},{"startTime":2033.593,"endTime":2044.581,"body":"every morning we wake up, you know, breakfast, coffee, whatever, and then she gets an hour"},{"startTime":2044.581,"endTime":2045.862,"body":"and then I get an hour."},{"startTime":2045.862,"endTime":2048.484,"body":"And in that hour we can do whatever we want."},{"startTime":2048.484,"endTime":2051.766,"body":"And luckily in San Diego, you know, it's warm."},{"startTime":2051.798,"endTime":2053.96,"body":"It's very accessible to be outside."},{"startTime":2053.96,"endTime":2059.1440000000002,"body":"And so every single day I got between 15,000 and 20,000 steps."},{"startTime":2059.2650000000003,"endTime":2065.85,"body":"I ran twice, I lifted once and I walked pretty much every day wherever we went."},{"startTime":2066.2709999999997,"endTime":2077.09,"body":"that's just like, couldn't imagine, imagine going on a vacation where that wasn't just a"},{"startTime":2066.2709999999997,"endTime":2077.09,"body":"basic part of how my day was started."},{"startTime":2077.09,"endTime":2079.842,"body":"And so I don't know."},{"startTime":2080.36,"endTime":2090.554,"body":"if you have somewhere specifically you wanna take this conversation, but one of the things"},{"startTime":2080.36,"endTime":2090.554,"body":"that I am really interested in discussing is this idea of daily movement."},{"startTime":2090.714,"endTime":2099.998,"body":"Because for me, and I'm curious your perspective, for me, daily movement has become"},{"startTime":2090.714,"endTime":2099.998,"body":"something that is basically a requirement."},{"startTime":2099.998,"endTime":2110.142,"body":"And it doesn't have to be daily exercise per se in the sense that I'm huffing and puffing"},{"startTime":2099.998,"endTime":2110.142,"body":"and going to failure in the gym or anything like that."},{"startTime":2110.958,"endTime":2112.85,"body":"most days it is one of those two things."},{"startTime":2112.85,"endTime":2119.805,"body":"It's either some sort of cardio or it's some sort of weights, but it could just be, you"},{"startTime":2112.85,"endTime":2119.805,"body":"know, going out for a long walk outside."},{"startTime":2119.805,"endTime":2123.727,"body":"could be doing some sort of, yoga class."},{"startTime":2123.727,"endTime":2126.91,"body":"could be throwing the football for an hour with Bryson on the beach."},{"startTime":2126.91,"endTime":2134.995,"body":"Like, I mean, any, any number of ways to move my body, but, but it's very important to me"},{"startTime":2126.91,"endTime":2134.995,"body":"to have that."},{"startTime":2135.155,"endTime":2139.558,"body":"And my mental health doesn't feel the same."},{"startTime":2139.932,"endTime":2146.468,"body":"on days where I don't have that, especially on days where I think I'm gonna have that and"},{"startTime":2139.932,"endTime":2146.468,"body":"then I don't have that."},{"startTime":2146.468,"endTime":2156.646,"body":"And so I think that that's the very interesting piece of that is how people deal with the"},{"startTime":2146.468,"endTime":2156.646,"body":"unexpected change to what their intended plan is."},{"startTime":2156.646,"endTime":2158.908,"body":"And where do you sit on that?"},{"startTime":2159.95,"endTime":2173.235,"body":"In full transparency with everyone, like my activity right now is solely restricted to"},{"startTime":2159.95,"endTime":2173.235,"body":"training five days per week and on the like one or twice per week that I'm like carrying"},{"startTime":2173.235,"endTime":2175.006,"body":"and moving shit at the gym."},{"startTime":2175.687,"endTime":2183.53,"body":"it's, and that's mostly due to like circumstances type things like I'm not heading over to"},{"startTime":2175.687,"endTime":2183.53,"body":"the gym to do cardio and stuff yet."},{"startTime":2183.53,"endTime":2186.971,"body":"I've, I, I, I,"},{"startTime":2186.971,"endTime":2195.031,"body":"I want to get to a point where I'm doing daily cardio in the morning, like right when I"},{"startTime":2186.971,"endTime":2195.031,"body":"wake up for like 20 minutes just to, because you feel so good afterwards, but I just have"},{"startTime":2195.031,"endTime":2200.551,"body":"too much going on and I don't really want to start that before prep because I don't want"},{"startTime":2195.031,"endTime":2200.551,"body":"my body weight to start going down."},{"startTime":2200.551,"endTime":2202.871,"body":"So it's kind of like buying time a little bit."},{"startTime":2202.871,"endTime":2212.531,"body":"And, you know, I've talked about this before, but like here in Bali, like you really can't"},{"startTime":2202.871,"endTime":2212.531,"body":"go for a walk unless you, I get in my scooter, drive to like some remote road where I like"},{"startTime":2212.531,"endTime":2213.791,"body":"can walk."},{"startTime":2214.305,"endTime":2220.178,"body":"Or walk or drive to the gym and walk on the treadmill, which it's like padded by like 20"},{"startTime":2214.305,"endTime":2220.178,"body":"minutes on each side."},{"startTime":2220.178,"endTime":2221.308,"body":"I just don't really want to do it."},{"startTime":2221.308,"endTime":2228.742,"body":"So that's definitely like a con of living here is like it's walking is effectively"},{"startTime":2221.308,"endTime":2228.742,"body":"impossible."},{"startTime":2228.742,"endTime":2229.962,"body":"I mean, it's not impossible."},{"startTime":2229.962,"endTime":2232.124,"body":"Some people do it, but it's not fun."},{"startTime":2232.124,"endTime":2234.645,"body":"You're on the side of the road."},{"startTime":2234.645,"endTime":2236.165,"body":"It's really, really not fun."},{"startTime":2236.165,"endTime":2238.606,"body":"you know, but I do."},{"startTime":2238.847,"endTime":2239.917,"body":"Yeah, good."},{"startTime":2240.357,"endTime":2242.118,"body":"me dig into that just a little bit."},{"startTime":2242.118,"endTime":2251.252,"body":"So you have five days where you lift and you're not doing any structured cardio right now"},{"startTime":2242.118,"endTime":2251.252,"body":"because you're in this gaining phase for another month and then you'll change and you'll"},{"startTime":2251.252,"endTime":2254.073,"body":"be in a period where cardio has benefit."},{"startTime":2254.073,"endTime":2256.914,"body":"So you have these five days where you train."},{"startTime":2257.274,"endTime":2264.837,"body":"How does your mental state differ on the days where you train versus the two days that you"},{"startTime":2257.274,"endTime":2264.837,"body":"don't train?"},{"startTime":2264.977,"endTime":2266.868,"body":"Or does it at all differ?"},{"startTime":2267.614,"endTime":2273.227,"body":"Right now it's a little bit different because like for example, today was a rest day."},{"startTime":2273.227,"endTime":2279.294,"body":"I didn't train, but I like went over to the gym and had to move some things and do like"},{"startTime":2273.227,"endTime":2279.294,"body":"run errands there."},{"startTime":2279.294,"endTime":2284.344,"body":"I also had to like take some cream of rice over to one of the restaurants that sells it."},{"startTime":2284.344,"endTime":2289.107,"body":"And like I had errands to do and I had my posing class, right?"},{"startTime":2289.107,"endTime":2291.969,"body":"So I was still like moving in some way."},{"startTime":2291.969,"endTime":2294.146,"body":"The things that I find"},{"startTime":2294.146,"endTime":2302.83,"body":"If I have like, it's like rain, if it's like a day where it's just raining all day and I'm"},{"startTime":2294.146,"endTime":2302.83,"body":"not training and I don't leave the house and I, and like, I don't have a lot of work to"},{"startTime":2302.83,"endTime":2303.03,"body":"do."},{"startTime":2303.03,"endTime":2304.73,"body":"And it's like a lazy day."},{"startTime":2304.73,"endTime":2308.452,"body":"I find myself miserable, miserable."},{"startTime":2308.552,"endTime":2316.775,"body":"And it, and that's one thing I noticed, I think maybe like two years ago, you know, cause"},{"startTime":2308.552,"endTime":2316.775,"body":"there's everyone feels differently, right?"},{"startTime":2316.775,"endTime":2323.764,"body":"And there's people who love that, like lazy Sunday where you just like hang out and maybe"},{"startTime":2316.775,"endTime":2323.764,"body":"cook and like watch movies."},{"startTime":2323.764,"endTime":2325.915,"body":"I fucking hate that day."},{"startTime":2326.295,"endTime":2336.91,"body":"You know, and I'm not saying their day is wrong, but I just I found myself where I was"},{"startTime":2326.295,"endTime":2336.91,"body":"doing it because I thought that I should to have like a down day to like de-stress and"},{"startTime":2336.91,"endTime":2337.24,"body":"stuff."},{"startTime":2337.24,"endTime":2338.741,"body":"But it wasn't what was happening."},{"startTime":2338.741,"endTime":2342.583,"body":"I just felt like I was burning a day of my life by not doing anything."},{"startTime":2342.963,"endTime":2347.105,"body":"And personally, I just don't feel good on those days."},{"startTime":2347.676,"endTime":2351.231,"body":"Yeah, so I actually love those days after I've moved."},{"startTime":2351.231,"endTime":2357.598,"body":"So it's like, you know, I do my movement in the morning, I get my mental, my mental fix."},{"startTime":2357.598,"endTime":2359.951,"body":"And then I'm able to be like, yeah, let's just chill."},{"startTime":2359.951,"endTime":2363.004,"body":"And like, you know, it's a big day watching football or whatever."},{"startTime":2363.386,"endTime":2367.55,"body":"But so the where I was going with that question to you initially is like,"},{"startTime":2369.194,"endTime":2376.044,"body":"Like you have two days where you don't train and so you know like those days you wake up"},{"startTime":2369.194,"endTime":2376.044,"body":"and you have a different agenda for yourself."},{"startTime":2377.487,"endTime":2378.628,"body":"When do you usually train?"},{"startTime":2378.628,"endTime":2379.97,"body":"Is it in the afternoon?"},{"startTime":2380.759,"endTime":2384.96,"body":"Yeah, right now anywhere from like one to like four-ish."},{"startTime":2385.224,"endTime":2391.699,"body":"Yeah, so you start your days always in the same state, regardless of whether you're"},{"startTime":2385.224,"endTime":2391.699,"body":"training or not training."},{"startTime":2391.699,"endTime":2396.843,"body":"Your first six or seven hours of the day are pretty much the same regardless."},{"startTime":2396.843,"endTime":2409.211,"body":"So your mental state likely less affected than in the situation like me or my first guest"},{"startTime":2396.843,"endTime":2409.211,"body":"that I had on Life Reflected where he and I both tend to work out earlier in the day."},{"startTime":2409.372,"endTime":2413.138,"body":"And as the day wears on and on and on, if"},{"startTime":2413.138,"endTime":2423.906,"body":"we hadn't gotten our workout in or our movement or whatever, we start to feel more and"},{"startTime":2413.138,"endTime":2423.906,"body":"more antsy and edgy and it starts to kind of eat at me."},{"startTime":2424.147,"endTime":2426.919,"body":"So I don't want to speak for Greg, I'll just speak about myself."},{"startTime":2426.919,"endTime":2436.997,"body":"Especially on a day where I intend on moving, but it just keeps getting pushed back and"},{"startTime":2426.919,"endTime":2436.997,"body":"pushed back because a work thing or a personal thing or the kids home from school or"},{"startTime":2436.997,"endTime":2438.018,"body":"whatever, whatever."},{"startTime":2438.018,"endTime":2439.499,"body":"And suddenly it's 1 p.m."},{"startTime":2439.499,"endTime":2441.681,"body":"and I still haven't gotten my movement in for the day."},{"startTime":2441.681,"endTime":2443.222,"body":"Those are some of my like"},{"startTime":2443.222,"endTime":2446.845,"body":"least quality mental health days."},{"startTime":2446.845,"endTime":2452.79,"body":"And so that's where I I alluded to in the beginning, this like addictive quality of"},{"startTime":2446.845,"endTime":2452.79,"body":"exercise."},{"startTime":2452.79,"endTime":2469.318,"body":"And so it's like, in a sense, it's it's it's tough to say how much of that is the"},{"startTime":2452.79,"endTime":2469.318,"body":"physiological impact of the catecholamines like adrenaline or adrenaline, dopamine on"},{"startTime":2469.318,"endTime":2482.077,"body":"on the body and the mind, physically, I guess it would be more physically on the body"},{"startTime":2469.318,"endTime":2482.077,"body":"versus how much of that is self-induced mental perturbation that I've somehow told myself"},{"startTime":2482.077,"endTime":2484.868,"body":"I have to do this thing or else, you know?"},{"startTime":2485.129,"endTime":2494.255,"body":"So it's likely a mix of the two, but my days are very much impacted by whether I get my"},{"startTime":2485.129,"endTime":2494.255,"body":"movement in the morning or not."},{"startTime":2494.255,"endTime":2498.538,"body":"And I notice a distinct change in..."},{"startTime":2499.631,"endTime":2504.941,"body":"the amount of contentment and happiness that I have on that day, whether or not I got that"},{"startTime":2499.631,"endTime":2504.941,"body":"in."},{"startTime":2505.465,"endTime":2508.285,"body":"I would 100 % agree with that."},{"startTime":2509.205,"endTime":2521.365,"body":"There was a period last year where I was training and I would train around like 12 or one,"},{"startTime":2509.205,"endTime":2521.365,"body":"but then on the rest days, we would be at the gym by like 7.30 or eight in the morning"},{"startTime":2521.365,"endTime":2527.505,"body":"doing our cardio and then like, know, a hot bath or sauna and I'd be home by like 9.30."},{"startTime":2527.545,"endTime":2530.305,"body":"I felt amazing on those days."},{"startTime":2530.305,"endTime":2533.725,"body":"It was very of like an elated feeling."},{"startTime":2534.084,"endTime":2538.327,"body":"I do like the concept of what you're doing."},{"startTime":2538.327,"endTime":2541.37,"body":"I like to call that like paying yourself first, right?"},{"startTime":2541.37,"endTime":2548.975,"body":"So before you like pay the email or all these other things like you're taking your Brian"},{"startTime":2541.37,"endTime":2548.975,"body":"time and like paying yourself first."},{"startTime":2549.236,"endTime":2553.598,"body":"That is the concept that I have for when I start prep."},{"startTime":2554.499,"endTime":2561.144,"body":"The hard thing right now, especially with how my business is structured and where and"},{"startTime":2554.499,"endTime":2561.144,"body":"living over here is"},{"startTime":2561.336,"endTime":2565.855,"body":"I shut my laptop around like 9.15 ish, sometimes 9.30."},{"startTime":2566.056,"endTime":2575.796,"body":"From 9.30 PM my time to like 8 a.m., all my clients, the majority of my clients are still"},{"startTime":2566.056,"endTime":2575.796,"body":"Americans and in the United States."},{"startTime":2575.796,"endTime":2577.276,"body":"That's normal times for them."},{"startTime":2577.276,"endTime":2587.236,"body":"like check-ins come in, questions come in, and it's very hard for me to ignore those"},{"startTime":2577.276,"endTime":2587.236,"body":"messages and like go trade or something like that because I know, I pride myself on"},{"startTime":2587.236,"endTime":2589.77,"body":"response times and that's prime."},{"startTime":2589.77,"endTime":2596.662,"body":"I can catch my East coast people when it's still like seven, eight PM and I prioritize"},{"startTime":2589.77,"endTime":2596.662,"body":"taking care of that."},{"startTime":2596.662,"endTime":2600.463,"body":"Whereas like in the future, when I'm back in the States, like I do very much."},{"startTime":2600.463,"endTime":2608.805,"body":"So looking forward to be able to like go train at nine AM as opposed to like four PM,"},{"startTime":2600.463,"endTime":2608.805,"body":"because I don't have to take advantage of that time difference really."},{"startTime":2609.225,"endTime":2617.387,"body":"but one thing I want to do with my prep is what I think I'm ultimately going to do and is"},{"startTime":2609.225,"endTime":2617.387,"body":"buy a spin bike for my, for the Villa here."},{"startTime":2618.433,"endTime":2628.857,"body":"so that I can just wake up, hit electrolytes or water, and immediately do like 20 minutes"},{"startTime":2618.433,"endTime":2628.857,"body":"ride just to get a little bit sweaty, get my heart rate up, get my cardio in, take a"},{"startTime":2628.857,"endTime":2638.732,"body":"shower, get that like, and it's only like 7 a.m., 7.15 a.m., and I already have that like"},{"startTime":2628.857,"endTime":2638.732,"body":"feel good feeling, and then I look at my phone."},{"startTime":2638.832,"endTime":2646.695,"body":"But I have a very hard time looking at my phone, knowing that there's messages in there,"},{"startTime":2638.832,"endTime":2646.695,"body":"ignoring them to go do my cardio or something like that."},{"startTime":2647.604,"endTime":2649.725,"body":"Yeah, that makes so much sense."},{"startTime":2649.725,"endTime":2654.698,"body":"I'm torn to take this in one of two directions."},{"startTime":2654.698,"endTime":2665.884,"body":"One, the evolutionary situation of not actually having phones in the past and that being a"},{"startTime":2654.698,"endTime":2665.884,"body":"non-issue of just waking up and looking at the sun and being like, another day where I'm"},{"startTime":2665.884,"endTime":2668.225,"body":"doing the exact same thing I did every other day."},{"startTime":2668.225,"endTime":2670.627,"body":"And the beauty in that, right?"},{"startTime":2670.627,"endTime":2674.709,"body":"No one looked at that and was like, the monotony of every day being the same."},{"startTime":2674.709,"endTime":2676.082,"body":"This is so boring."},{"startTime":2676.082,"endTime":2677.034,"body":"It was just like."},{"startTime":2677.034,"endTime":2683.52,"body":"This is life, like the sun comes up, you go find food, you eat food, you hang out with"},{"startTime":2677.034,"endTime":2683.52,"body":"your friends, like it was very simple."},{"startTime":2684.501,"endTime":2695.31,"body":"And then the other side of this being just how good you can feel in modern day society by"},{"startTime":2684.501,"endTime":2695.31,"body":"making a small change like that."},{"startTime":2695.431,"endTime":2703.06,"body":"And in some ways, almost manufacturing a way that it's taking us back to the evolutionary"},{"startTime":2695.431,"endTime":2703.06,"body":"roots, not that..."},{"startTime":2703.06,"endTime":2707.293,"body":"someone would get up in the morning and be like, 20 minutes of cardio, here we go."},{"startTime":2707.293,"endTime":2713.596,"body":"But it was more naturally ingrained into the pattern of the day and the beauty of that."},{"startTime":2713.596,"endTime":2724.222,"body":"And so I just, I think in reflecting on it, there's something really important and vital"},{"startTime":2713.596,"endTime":2724.222,"body":"in all of our mental healths in..."},{"startTime":2725.76,"endTime":2727.951,"body":"getting back to that in some way."},{"startTime":2727.951,"endTime":2733.473,"body":"Like even though it's a modernized version of that, like you're hopping on a bike, but at"},{"startTime":2727.951,"endTime":2733.473,"body":"least you're not looking at your phone."},{"startTime":2733.473,"endTime":2737.315,"body":"So there's all these kind of inputs occurring together."},{"startTime":2737.315,"endTime":2744.658,"body":"And it does create that kind of milieu of better mental state throughout the day when you"},{"startTime":2737.315,"endTime":2744.658,"body":"can get that in earlier in the day."},{"startTime":2744.958,"endTime":2757.888,"body":"Yeah, I mean, I think there's there's definitely a basis for everything we're speaking"},{"startTime":2744.958,"endTime":2757.888,"body":"around of that kind of like, like work, then reward system in that sort of thing."},{"startTime":2757.888,"endTime":2762.632,"body":"And we know and I'm sure you probably came across this in the reading of the research you"},{"startTime":2757.888,"endTime":2762.632,"body":"were doing."},{"startTime":2762.632,"endTime":2770.578,"body":"If you if there if we separate enough the work versus reward system, that dopamine pattern"},{"startTime":2762.632,"endTime":2770.578,"body":"gets like"},{"startTime":2770.686,"endTime":2776.629,"body":"I don't know the proper terminology, but I don't think like burns out as the proper term"},{"startTime":2770.686,"endTime":2776.629,"body":"to use, but it just doesn't spin forever."},{"startTime":2776.629,"endTime":2776.929,"body":"Right."},{"startTime":2776.929,"endTime":2782.291,"body":"Like if, let's say, I don't know you, you think gambling, right?"},{"startTime":2782.291,"endTime":2786.593,"body":"If you win like a hundred dollars, you know, gambling for like 10 minutes, you're like,"},{"startTime":2782.291,"endTime":2786.593,"body":"man, that was so much fun."},{"startTime":2786.593,"endTime":2787.053,"body":"Right."},{"startTime":2787.053,"endTime":2794.116,"body":"If every single day you won that $100 at gambling, like that dopamine response dies out."},{"startTime":2794.677,"endTime":2795.077,"body":"Yeah."},{"startTime":2795.077,"endTime":2796.057,"body":"It diminishes in there."},{"startTime":2796.057,"endTime":2797.978,"body":"And there needs to be some sort of like."},{"startTime":2798.302,"endTime":2806.328,"body":"It's again ingrained in us through through whatever mechanism like hard work, time input,"},{"startTime":2798.302,"endTime":2806.328,"body":"reward on the back end."},{"startTime":2806.328,"endTime":2811.372,"body":"And if you remove that hard work, you can't just spin that same dopamine."},{"startTime":2811.372,"endTime":2813.573,"body":"It like you said, it diminishes."},{"startTime":2816.054,"endTime":2821.058,"body":"It's the contrast between the two different types of ways that dopamine works, right?"},{"startTime":2821.058,"endTime":2823.781,"body":"So I read this book, Dopamine Nation, a couple years ago."},{"startTime":2823.781,"endTime":2828.224,"body":"It was the impetus for me to stop consuming weed for a while."},{"startTime":2828.224,"endTime":2839.592,"body":"And the two ways that dopamine occurs, right, is either you do the thing that gives you"},{"startTime":2828.224,"endTime":2839.592,"body":"the dopamine high, and then you pay the price after."},{"startTime":2839.592,"endTime":2851.018,"body":"So you could think of illicit drugs, alcohol, eating chocolate or food that you enjoy,"},{"startTime":2839.592,"endTime":2851.018,"body":"something along those lines, sex in a sense."},{"startTime":2851.018,"endTime":2859.633,"body":"mean, any of those things, extremely high dopamine followed by a dopamine depletion where"},{"startTime":2851.018,"endTime":2859.633,"body":"you pay the price."},{"startTime":2859.633,"endTime":2862.915,"body":"A lot of people call that coming down or the hangover."},{"startTime":2862.915,"endTime":2867.457,"body":"Any of those things are the dopamine depletion side, right?"},{"startTime":2867.597,"endTime":2869.348,"body":"Trying to get back to baseline."},{"startTime":2869.45,"endTime":2874.031,"body":"What I try to implement into my life is the reverse dopamine curve."},{"startTime":2874.031,"endTime":2879.293,"body":"So trying to do things that require you to do the hard work first."},{"startTime":2879.293,"endTime":2883.514,"body":"So you pay the price upfront and then the dopamine comes after."},{"startTime":2883.514,"endTime":2885.975,"body":"So you could think of something like an ice dunk."},{"startTime":2885.975,"endTime":2896.398,"body":"You you're like, every part of me is telling me I don't want to go into this ice bath, but"},{"startTime":2885.975,"endTime":2896.398,"body":"then you do it and you get that crazy adrenaline dopamine high for many hours afterwards."},{"startTime":2896.398,"endTime":2897.3,"body":"Working out."},{"startTime":2897.3,"endTime":2907.157,"body":"something like working out where you know it's gonna be really, really hard and everything"},{"startTime":2897.3,"endTime":2907.157,"body":"in your body is telling you like, no, you're not supposed to do this because like, we're"},{"startTime":2907.157,"endTime":2910.539,"body":"not meant to go to failure on a hack squat or whatever."},{"startTime":2910.539,"endTime":2918.825,"body":"And then you do it and the dopamine comes after because you've gone through the hard part"},{"startTime":2910.539,"endTime":2918.825,"body":"and you've earned it, so to speak."},{"startTime":2918.825,"endTime":2924.809,"body":"And so I think there's extreme value in living your life with that idea."},{"startTime":2924.809,"endTime":2926.09,"body":"And it's actually,"},{"startTime":2926.276,"endTime":2934.357,"body":"through kind of discovering that in my mind a number of months ago, it's completely"},{"startTime":2926.276,"endTime":2934.357,"body":"reframed the way that I think about a lot of things in my life."},{"startTime":2935.749,"endTime":2940.756,"body":"Do you think, and I think this is probably a pretty decent spot for us to kind of wrap"},{"startTime":2935.749,"endTime":2940.756,"body":"this one up."},{"startTime":2940.756,"endTime":2948.795,"body":"Do you think that what you just described there has any kind of impact or precedent on"},{"startTime":2940.756,"endTime":2948.795,"body":"like your relationship with self?"},{"startTime":2952.309,"endTime":2953.789,"body":"And let me let me explain a little bit."},{"startTime":2953.789,"endTime":2955.229,"body":"Maybe I explained it poorly."},{"startTime":2955.429,"endTime":2958.309,"body":"Like you just use that example at the hack squat, right?"},{"startTime":2958.309,"endTime":2961.889,"body":"And I know we use that example when we were talking before the episode."},{"startTime":2963.049,"endTime":2970.089,"body":"But for example, like I'll just I'll just explain it for everyone in the in the on the on"},{"startTime":2963.049,"endTime":2970.089,"body":"the all the listeners."},{"startTime":2970.089,"endTime":2971.329,"body":"I trained like yesterday."},{"startTime":2971.329,"endTime":2972.409,"body":"I had a bad session."},{"startTime":2972.409,"endTime":2976.069,"body":"I was just in like kind of a crappy mood, a little bit pissed off about different things."},{"startTime":2976.069,"endTime":2977.689,"body":"I really didn't want to do my hacks."},{"startTime":2977.689,"endTime":2979.049,"body":"My top hack squat set."},{"startTime":2979.049,"endTime":2981.129,"body":"It's just very, very heavy."},{"startTime":2981.153,"endTime":2987.797,"body":"It's hard, like Brian said, it is unpleasurable to do hard sets of like squatting,"},{"startTime":2981.153,"endTime":2987.797,"body":"anything like that."},{"startTime":2987.797,"endTime":2998.562,"body":"I really wanted to skip it, but I knew if I skipped that set, I would feel horribly about"},{"startTime":2987.797,"endTime":2998.562,"body":"myself because I didn't do something that I said that I was going to do."},{"startTime":2998.562,"endTime":3002.324,"body":"And that would have a very negative impact on my perception of self."},{"startTime":3002.324,"endTime":3011.279,"body":"So I also had this idea that I'm going to film that set because I don't film many of my"},{"startTime":3002.324,"endTime":3011.279,"body":"sets, like maybe 10 % or something like that."},{"startTime":3011.892,"endTime":3017.772,"body":"so that I know if I film it, I also will not bitch out and stop it like a two RIR or"},{"startTime":3011.892,"endTime":3017.772,"body":"something like that."},{"startTime":3017.772,"endTime":3026.712,"body":"Not that I'm saying everyone who stops at a two RIR is a bitch, but I know for me, it's a"},{"startTime":3017.772,"endTime":3026.712,"body":"two failure effectively set or a zero RIR set in my program, right?"},{"startTime":3026.712,"endTime":3029.292,"body":"With my volume allocation, et cetera, et cetera."},{"startTime":3030.112,"endTime":3032.772,"body":"I did it, I didn't wanna do it, I hated it."},{"startTime":3032.772,"endTime":3040.295,"body":"Immediately when I was done, I felt this rush of pride perhaps because I did something"},{"startTime":3040.295,"endTime":3043.378,"body":"that I said I was going to do even when I didn't want to."},{"startTime":3043.378,"endTime":3044.98,"body":"And there was no one else in the gym."},{"startTime":3044.98,"endTime":3045.891,"body":"It was just me."},{"startTime":3045.891,"endTime":3049.194,"body":"So there was no kind of like that nice peer pressure into it."},{"startTime":3049.194,"endTime":3049.97,"body":"No eyes on me."},{"startTime":3049.97,"endTime":3051.946,"body":"It me in an empty gym by myself."},{"startTime":3052.307,"endTime":3064.779,"body":"that my relationship with myself improved because I held myself to my word in a very easy"},{"startTime":3052.307,"endTime":3064.779,"body":"environment to take the easy way out."},{"startTime":3065.078,"endTime":3067.518,"body":"Yeah, no, I love that."},{"startTime":3067.518,"endTime":3075.098,"body":"I think that that adds an actually an extra variable that maybe needs to be discussed,"},{"startTime":3067.518,"endTime":3075.098,"body":"which is the idea of accountability."},{"startTime":3075.258,"endTime":3082.278,"body":"Because by you filming that and putting it out on the internet, now you've made yourself"},{"startTime":3075.258,"endTime":3082.278,"body":"accountable to people that see you doing that."},{"startTime":3082.278,"endTime":3092.958,"body":"And so I'm not sure what the psychology is behind that changing the relationship to self"},{"startTime":3082.278,"endTime":3092.958,"body":"where you are intrinsically motivated to do it for your own benefit versus like you're"},{"startTime":3092.958,"endTime":3094.56,"body":"still doing it for your own benefit."},{"startTime":3094.56,"endTime":3103.384,"body":"but you're doing it with the expectation of some sort of validation that's gonna be"},{"startTime":3094.56,"endTime":3103.384,"body":"achieved by putting it out there, you know, of like, see, I did it, I didn't wanna do it"},{"startTime":3103.384,"endTime":3104.554,"body":"and I did it."},{"startTime":3104.695,"endTime":3109.257,"body":"And so I relate to that because I've also relied on accountability a lot in my life."},{"startTime":3109.257,"endTime":3114.199,"body":"Like I think I do that a lot with my training, the way I put it on Instagram and film my"},{"startTime":3109.257,"endTime":3114.199,"body":"sets and stuff."},{"startTime":3114.199,"endTime":3121.526,"body":"But even a better example of that would have been when I dieted a number of years ago and"},{"startTime":3114.199,"endTime":3121.526,"body":"we..."},{"startTime":3121.526,"endTime":3126.906,"body":"tracked it on the podcast, what I was doing was I was posting my body weight every single"},{"startTime":3121.526,"endTime":3126.906,"body":"day on my story."},{"startTime":3126.906,"endTime":3128.786,"body":"I would wake up, I'd shoot a shot of the scale."},{"startTime":3128.786,"endTime":3135.246,"body":"I would have a paragraph about, you what I felt about why my body weight is what it is,"},{"startTime":3128.786,"endTime":3135.246,"body":"where I'm going, what are my goals, blah, blah, blah."},{"startTime":3135.246,"endTime":3138.546,"body":"And this happened every single day for five straight months as I was dieting."},{"startTime":3138.546,"endTime":3149.11,"body":"And it was part of that accountability of putting it out there that allowed me to, I have"},{"startTime":3138.546,"endTime":3149.11,"body":"to say, reach my full potential or achieve my goal."},{"startTime":3149.11,"endTime":3156.919,"body":"And I don't know how much of that may or may not have changed if I had not had the"},{"startTime":3149.11,"endTime":3156.919,"body":"accountability of putting that on Instagram and just been doing it for myself."},{"startTime":3156.919,"endTime":3160.863,"body":"And so I think that that definitely adds a little bit of an element in there."},{"startTime":3161.825,"endTime":3163.206,"body":"The, yeah."},{"startTime":3165.649,"endTime":3166.13,"body":"It does."},{"startTime":3166.13,"endTime":3167.905,"body":"mean, accountability is huge."},{"startTime":3167.905,"endTime":3172.365,"body":"And one of the really hard things, right, we know is to be accountable to self."},{"startTime":3172.788,"endTime":3173.799,"body":"Yeah, yeah."},{"startTime":3173.799,"endTime":3182.243,"body":"And so I also think that this then also brings in this idea of life framing."},{"startTime":3182.383,"endTime":3194.394,"body":"And when you do hard things, whether it's the hack squat set on like a very small, know,"},{"startTime":3182.383,"endTime":3194.394,"body":"this takes one minute basis, or like my buddies and I did last May when we went out and"},{"startTime":3194.394,"endTime":3200.783,"body":"did our misogi where we went and hiked for eight and a half hours and did 20 miles and"},{"startTime":3194.394,"endTime":3200.783,"body":"6,000 feet of vertical and we didn't train for it."},{"startTime":3200.783,"endTime":3202.44,"body":"It was just, hey, let's go out."},{"startTime":3202.44,"endTime":3203.961,"body":"see if we can accomplish this thing."},{"startTime":3203.961,"endTime":3209.433,"body":"And we know it's going to be really, really hard to walk for eight and a half straight"},{"startTime":3203.961,"endTime":3209.433,"body":"hours and 6,000 feet of vertical."},{"startTime":3210.493,"endTime":3211.514,"body":"But we did it."},{"startTime":3211.514,"endTime":3218.137,"body":"And in doing so, what these hard experiences do is they frame the rest of life as much"},{"startTime":3211.514,"endTime":3218.137,"body":"more manageable."},{"startTime":3218.137,"endTime":3231.402,"body":"And so the mental health benefits that come from being able to have that contrast in your"},{"startTime":3218.137,"endTime":3231.402,"body":"life, where it's not just every day is kind of doing the same thing."},{"startTime":3231.402,"endTime":3233.446,"body":"because then every day could just feel hard."},{"startTime":3233.446,"endTime":3244.805,"body":"But having these experiences where you do really, really, really hard things so that when"},{"startTime":3233.446,"endTime":3244.805,"body":"semi-hard things occur in life, semi-challenging situations, they feel significantly less"},{"startTime":3244.805,"endTime":3245.876,"body":"challenging."},{"startTime":3247.248,"endTime":3250.571,"body":"Yeah, I mean, you it's really true."},{"startTime":3250.571,"endTime":3254.644,"body":"And I never really thought about it in that manner."},{"startTime":3254.644,"endTime":3259.669,"body":"But as you were saying that I could just think of all these things, it seemed like"},{"startTime":3254.644,"endTime":3259.669,"body":"impossible to be before."},{"startTime":3259.669,"endTime":3262.611,"body":"And now it's just like, that's just fucking Tuesday."},{"startTime":3262.611,"endTime":3270.928,"body":"And now these other things that I never would have thought that I was even remotely"},{"startTime":3262.611,"endTime":3270.928,"body":"capable of doing are like my new hard projects."},{"startTime":3271.102,"endTime":3271.903,"body":"Yep."},{"startTime":3272.47,"endTime":3273.863,"body":"Always leveling up."},{"startTime":3275.116,"endTime":3279.539,"body":"And I feel like that's just like a little micro explanation for like life."},{"startTime":3279.6,"endTime":3288.248,"body":"You know, it's just like this journey of self improvement or leveling up or living a life"},{"startTime":3279.6,"endTime":3288.248,"body":"that in a way that you want to live."},{"startTime":3288.248,"endTime":3289.549,"body":"At least that's how I think of it."},{"startTime":3289.549,"endTime":3290.009,"body":"I don't know."},{"startTime":3290.009,"endTime":3296.454,"body":"Maybe other people live their lives differently, but that's been a very cool thing for me."},{"startTime":3296.635,"endTime":3300.708,"body":"Cause that's how I look like in the next chapter about like having a family and stuff like"},{"startTime":3296.635,"endTime":3300.708,"body":"that's just the next."},{"startTime":3300.772,"endTime":3306.43,"body":"level up and like of the way that I want to live and the man I want to be in and that sort"},{"startTime":3300.772,"endTime":3306.43,"body":"of thing."},{"startTime":3306.43,"endTime":3315.342,"body":"I look very, I look at it as a big project and maybe that's not the way to look at your"},{"startTime":3306.43,"endTime":3315.342,"body":"family, but that's how I have it framed in my mind, at least for now."},{"startTime":3315.668,"endTime":3323.879,"body":"Yeah, well because of all the hard things that you've done in your life and all of the"},{"startTime":3315.668,"endTime":3323.879,"body":"monumental projects and tasks that you've overcome and physical feats that you've"},{"startTime":3323.879,"endTime":3334.322,"body":"accomplished, not that having a family is gonna be easy, but it will be easier than it"},{"startTime":3323.879,"endTime":3334.322,"body":"would have been if you had not done all those hard things in the prior years."},{"startTime":3334.993,"endTime":3336.758,"body":"I'm going to try and remember that one."},{"startTime":3336.776,"endTime":3337.93,"body":"Yeah."},{"startTime":3338.385,"endTime":3341.656,"body":"All right, anything else on the back end of this one, Brian?"},{"startTime":3343.562,"endTime":3355.43,"body":"I think maybe just to add the incredible body of literature coming out about the"},{"startTime":3343.562,"endTime":3355.43,"body":"importance of exercise and movement on cognitive function as we age, I think that it would"},{"startTime":3355.43,"endTime":3367.909,"body":"be wrong for us not to at least mention that because I think part of, when I talk about"},{"startTime":3355.43,"endTime":3367.909,"body":"this addiction that I have to movement and exercise, I think so much of that is framed or"},{"startTime":3367.909,"endTime":3372.862,"body":"cloaked in this idea that it's so good for me."},{"startTime":3372.862,"endTime":3383.468,"body":"Like it's not like I'm addicted to exercise strictly for the fact that it makes me feel"},{"startTime":3372.862,"endTime":3383.468,"body":"really good, but it's also the broader idea that it's so good for me."},{"startTime":3383.949,"endTime":3393.495,"body":"And so that's not just for my physical health and my blood markers and all of that stuff,"},{"startTime":3383.949,"endTime":3393.495,"body":"but it's also for now all this incredible body of research coming out on cognitive"},{"startTime":3393.495,"endTime":3395.756,"body":"function and how, you know, like."},{"startTime":3396.754,"endTime":3405.559,"body":"Every piece of research now is literally showing that all that crap like Sudoku and"},{"startTime":3396.754,"endTime":3405.559,"body":"Solitaire and like all of those games that people would do to try to develop their mind"},{"startTime":3405.559,"endTime":3409.862,"body":"are not nearly as effective as just exercising."},{"startTime":3409.862,"endTime":3418.687,"body":"Like literally exercising is better for your brain than all of these mental gymnastics"},{"startTime":3409.862,"endTime":3418.687,"body":"that you can put yourself through, crossword puzzles, all of that crap."},{"startTime":3419.728,"endTime":3422.329,"body":"And so yeah, I just think that that's super important."},{"startTime":3422.329,"endTime":3424.22,"body":"And another reason that..."},{"startTime":3425.268,"endTime":3429.353,"body":"the exercise is just so powerful for physical and mental health."},{"startTime":3430.436,"endTime":3434.038,"body":"Yeah, so I think that's a really good place to wrap up."},{"startTime":3434.038,"endTime":3436.6,"body":"I'm sure we'll get some questions on the back end of this one."},{"startTime":3436.6,"endTime":3442.733,"body":"I might ask you to shoot me over some of that research on the Sudoku versus the exercise"},{"startTime":3436.6,"endTime":3442.733,"body":"one."},{"startTime":3442.733,"endTime":3444.824,"body":"That one I think is pretty interesting."},{"startTime":3445.484,"endTime":3448.896,"body":"But as always, guys, thank you for listening."},{"startTime":3448.896,"endTime":3452.008,"body":"Next week, Brian, we may have a Q \u0026A."},{"startTime":3452.008,"endTime":3453.439,"body":"We may also have another topic."},{"startTime":3453.439,"endTime":3456.05,"body":"We're TBD on that one."},{"startTime":3456.19,"endTime":3459.522,"body":"But we'll be back, talk to you guys, and see you next week."},{"startTime":3459.734,"endTime":3460.734,"body":"Yep."}]}