{"version":"1.0.0","segments":[{"startTime":25.151,"endTime":26.372,"body":"What is going on guys?"},{"startTime":26.372,"endTime":28.965,"body":"Happy Monday or Tuesday, depending on where you're tuning in from."},{"startTime":28.965,"endTime":30.656,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":30.656,"endTime":36.922,"body":"This is episode 186 and we are asking the question, when is enough enough?"},{"startTime":36.943,"endTime":40.616,"body":"And this comes from a DM from one of our listeners."},{"startTime":40.616,"endTime":46.001000000000005,"body":"Thank you for the support and listening and sending us a cool question that turned into an"},{"startTime":40.616,"endTime":46.001000000000005,"body":"episode."},{"startTime":46.217,"endTime":48.699,"body":"around just like when is enough enough around goal setting."},{"startTime":48.699,"endTime":52.622,"body":"I think I'll read a little bit of the back context, which I think is important."},{"startTime":52.622,"endTime":56.894,"body":"And then Brian, I have, of course, a lot of thoughts about it after some updates."},{"startTime":56.894999999999996,"endTime":57.356,"body":"So."},{"startTime":57.356,"endTime":58.587,"body":"When is enough enough?"},{"startTime":58.587,"endTime":63.51,"body":"Or along the lines of setting goals for more intermediate slash advanced trainees."},{"startTime":63.51,"endTime":70.575,"body":"I started lifting and running 2.5 years ago in my mid slash early 40s with the primary"},{"startTime":63.51,"endTime":70.575,"body":"goal of health span."},{"startTime":70.575,"endTime":85.38499999999999,"body":"I've gone from technically obese to sub 18 % body fat on a Dexa for a female, which is"},{"startTime":70.575,"endTime":85.38499999999999,"body":"very lean, not quite stage lean, but about as lean as you could realistically want to be"},{"startTime":85.38499999999999,"endTime":86.706,"body":"as a female."},{"startTime":86.857,"endTime":87.938,"body":"in lifestyle."},{"startTime":87.938,"endTime":92.201,"body":"I mean, we are very, very, very beach ready sort of thing."},{"startTime":93.262,"endTime":98.746,"body":"And I've accomplished things with running and lifting that I could have never even dreamed"},{"startTime":93.262,"endTime":98.746,"body":"of three years ago."},{"startTime":98.746,"endTime":104.69,"body":"But now I find myself wanting to get better, but not knowing how or what goal to have."},{"startTime":104.69,"endTime":108.033,"body":"Do I shave off a minute on my next 10 K?"},{"startTime":108.033,"endTime":109.773,"body":"Do I get even leaner?"},{"startTime":109.994,"endTime":113.457,"body":"My lifts keep improving and my consistency is very on point."},{"startTime":113.457,"endTime":114.617,"body":"What's next?"},{"startTime":115.065,"endTime":121.931,"body":"So that is the question that we are posing in this episode, which I'm very excited to talk"},{"startTime":115.065,"endTime":121.931,"body":"about, as I'm sure Brian is as well."},{"startTime":121.931,"endTime":124.924,"body":"But as always, Brian, what is going on with you?"},{"startTime":124.924,"endTime":127.876,"body":"Yeah, we've been getting some fire questions on DMs these days."},{"startTime":127.876,"endTime":132.56,"body":"There's been like three of them in the past week that we may be able to extrapolate out"},{"startTime":127.876,"endTime":132.56,"body":"into full episodes."},{"startTime":132.56,"endTime":133.74099999999999,"body":"And so that's been super cool."},{"startTime":133.74099999999999,"endTime":141.386,"body":"If you guys have any big questions like this that are more than just, you know, a"},{"startTime":133.74099999999999,"endTime":141.386,"body":"Instagram Q and a three minute answer."},{"startTime":141.86700000000002,"endTime":148.94299999999998,"body":"I think these are really cool to be able to kind of, blow these out into complete"},{"startTime":141.86700000000002,"endTime":148.94299999999998,"body":"questions and make episodes out of it."},{"startTime":148.94299999999998,"endTime":152.656,"body":"So, anyway, I have four quick updates here."},{"startTime":152.656,"endTime":154.577,"body":"first one is I have been."},{"startTime":154.79,"endTime":164.283,"body":"Listening to a dude named Joel Jameson, a bit recently, I'd heard of him a number of years"},{"startTime":154.79,"endTime":164.283,"body":"ago and he's just kind of come back into my sphere of influence recently."},{"startTime":164.283,"endTime":172.355,"body":"He's a guy that started a product called Morpheus, which is the HRV system that Peter"},{"startTime":164.283,"endTime":172.355,"body":"Atiyah uses."},{"startTime":172.55,"endTime":175.566,"body":"And I think that's when I was first introduced to him a number of years ago."},{"startTime":175.566,"endTime":179.197,"body":"He was on a Peter's podcast talking about this product."},{"startTime":179.197,"endTime":182.038,"body":"And I think he was on Mike Nelson's podcast as well."},{"startTime":182.038,"endTime":183.398,"body":"A couple of years ago."},{"startTime":183.522,"endTime":190.127,"body":"But anyway, Morpheus is just an HRV system that is supposed to be relatively advanced."},{"startTime":190.127,"endTime":195.35,"body":"uses RMSSD similar to the elite HRV band that I use."},{"startTime":195.41,"endTime":202.625,"body":"The benefit to Morpheus potentially is that it also curates your training zones for the"},{"startTime":195.41,"endTime":202.625,"body":"day based on your HRV."},{"startTime":202.625,"endTime":210.241,"body":"So if you have a really good HRV one morning, it might have your zone two higher than it"},{"startTime":202.625,"endTime":210.241,"body":"would if you had a poor HRV in the morning."},{"startTime":210.241,"endTime":211.722,"body":"So I just find that interesting."},{"startTime":211.722,"endTime":212.882,"body":"And I"},{"startTime":213.202,"endTime":217.503,"body":"I'm hesitant to invest in it because I already have an HRV system that I like."},{"startTime":217.503,"endTime":222.605,"body":"But if any of you guys have any feedback, you personally use Morpheus, I would love to"},{"startTime":217.503,"endTime":222.605,"body":"hear that."},{"startTime":222.605,"endTime":226.406,"body":"So feel free to comment in the YouTube comments or send me a DM."},{"startTime":226.406,"endTime":230.647,"body":"Would love to hear about your experience with Morpheus."},{"startTime":231.007,"endTime":232.007,"body":"Second update."},{"startTime":232.007,"endTime":239.96,"body":"So we went to Scottsdale for spring break, which I mentioned in the updates last week,"},{"startTime":232.007,"endTime":239.96,"body":"which means it's now been a little over a week or so."},{"startTime":239.96,"endTime":242.0,"body":"Yeah, a little over a week since we got back."},{"startTime":242.079,"endTime":250.359,"body":"And I ate so much food in Scottsdale that I got back and my body weight was just, it was"},{"startTime":242.079,"endTime":250.359,"body":"like 200."},{"startTime":250.359,"endTime":255.059,"body":"I haven't seen the 200 on the scale in the morning in a really long time."},{"startTime":255.059,"endTime":262.839,"body":"And this is on the heels of me just talking about, you know, a few episodes ago, how I was"},{"startTime":255.059,"endTime":262.839,"body":"going to just let my body weight go down and see what happens at 180."},{"startTime":262.839,"endTime":266.159,"body":"And so, so we go to Scottsdale and like the opposite occurs."},{"startTime":266.159,"endTime":269.679,"body":"I just eat crap and don't exercise basically enough."},{"startTime":269.75800000000004,"endTime":271.33799999999997,"body":"for that time."},{"startTime":271.33799999999997,"endTime":276.21799999999996,"body":"Plus I was in the car for four days, two days driving to Scottsdale, two days driving back"},{"startTime":271.33799999999997,"endTime":276.21799999999996,"body":"from Scottsdale."},{"startTime":276.21799999999996,"endTime":279.829,"body":"Anyway, my body weight hit this high of like 200, it was crazy."},{"startTime":279.829,"endTime":283.109,"body":"And since then I have had no appetite."},{"startTime":283.109,"endTime":287.529,"body":"And this is not just psychological, like I am just not hungry."},{"startTime":287.529,"endTime":291.709,"body":"And this is, I thought it would be like a couple of days and I'm like, okay, I just won't"},{"startTime":287.529,"endTime":291.709,"body":"eat that much."},{"startTime":291.709,"endTime":293.207,"body":"I had a couple of days where..."},{"startTime":293.207,"endTime":296.109,"body":"I would eat 125 grams of protein and that felt really hard."},{"startTime":296.109,"endTime":301.844,"body":"I was probably getting, you know, 1600 calories, maybe 2000 at most just couldn't really"},{"startTime":296.109,"endTime":301.844,"body":"eat."},{"startTime":301.844,"endTime":303.065,"body":"This has continued now."},{"startTime":303.065,"endTime":305.627,"body":"We're now on day nine."},{"startTime":305.627,"endTime":309.971,"body":"Since I got back from this trip, maybe day 10 and I still can't eat."},{"startTime":309.971,"endTime":315.575,"body":"Like I legitimately am finding myself not even feeling the ability to eat until the early"},{"startTime":309.971,"endTime":315.575,"body":"afternoon."},{"startTime":315.575,"endTime":318.988,"body":"And then by 5 PM, I feel like I'm done eating and I can't eat anymore."},{"startTime":318.988,"endTime":322.608,"body":"So I've been eating in a four hour window for about nine days now."},{"startTime":322.608,"endTime":322.957,"body":"you"},{"startTime":322.957,"endTime":325.397,"body":"My body weight is plummeting."},{"startTime":325.397,"endTime":328.417,"body":"Um, I am now down to like the low one nineties."},{"startTime":328.417,"endTime":335.077,"body":"So in a matter of like nine days, I've gone from 200 to like 191 and I'm still not hungry."},{"startTime":335.077,"endTime":336.557,"body":"So anyway, I just thought that was interesting."},{"startTime":336.557,"endTime":339.016,"body":"Wondering if Aaron has any thoughts on that."},{"startTime":339.016,"endTime":347.157,"body":"My, my, my view is really just that I overate my body is in like kind of compensation"},{"startTime":339.016,"endTime":347.157,"body":"mode, kind of getting back to homeostasis."},{"startTime":347.157,"endTime":348.397,"body":"And that's what's going on here."},{"startTime":348.397,"endTime":350.468,"body":"But if you have any thoughts, I'm curious."},{"startTime":350.468,"endTime":353.453,"body":"What were you approximately before leaving for Scottsdale?"},{"startTime":353.453,"endTime":354.135,"body":"Probably about 194-ish."},{"startTime":354.135,"endTime":354.936,"body":"Yeah."},{"startTime":356.558,"endTime":360.099,"body":"Okay, yeah, it's definitely interesting."},{"startTime":360.16,"endTime":363.301,"body":"Especially like nine days is pretty significant."},{"startTime":364.081,"endTime":371.364,"body":"I would expect like four to six definitely but now you're back to sub where you were when"},{"startTime":364.081,"endTime":371.364,"body":"you left."},{"startTime":371.365,"endTime":374.666,"body":"Which is or before you left I'm sorry which is pretty interesting."},{"startTime":374.666,"endTime":378.307,"body":"mean, I mean eventually it's going to come back it will normalize."},{"startTime":380.288,"endTime":384.27,"body":"And you didn't get sick or anything there on the way back or anything did you?"},{"startTime":384.443,"endTime":391.936,"body":"have been off and on like semi-sick, but it wouldn't, it's not the type of sickness that"},{"startTime":384.443,"endTime":391.936,"body":"usually inhibits appetite for me."},{"startTime":391.936,"endTime":402.309,"body":"And that's, guess, the additional variable here is it's kind of like stuffy nose, like a"},{"startTime":391.936,"endTime":402.309,"body":"little bit of head cold, but usually it's, know, fevers and more severe sicknesses that"},{"startTime":402.309,"endTime":404.4,"body":"tend to limit appetite for me."},{"startTime":404.4,"endTime":407.691,"body":"This is not the type of thing that would usually limit appetite."},{"startTime":407.748,"endTime":408.839,"body":"Yeah, it's very interesting."},{"startTime":408.839,"endTime":416.362,"body":"I'm interested to see like how far it really drops and then where it normalizes to like,"},{"startTime":408.839,"endTime":416.362,"body":"let's say it continues for three more days, you're down to like a 188."},{"startTime":416.362,"endTime":419.284,"body":"Are you going to normalize it like a 191?"},{"startTime":419.284,"endTime":427.533,"body":"Which, I mean, I would say is still enough to be considered statistically significant as a"},{"startTime":419.284,"endTime":427.533,"body":"difference from like a delta from the 194."},{"startTime":427.533,"endTime":429.519,"body":"But it's not like earth shattering or anything."},{"startTime":429.519,"endTime":431.954,"body":"But it's mostly just interesting for sure."},{"startTime":431.954,"endTime":432.584,"body":"Yeah, for sure."},{"startTime":432.584,"endTime":433.474,"body":"Okay."},{"startTime":434.334,"endTime":442.956,"body":"next I updated you guys last week on kind of the new program structure I'm using where I"},{"startTime":434.334,"endTime":442.956,"body":"went from the two times a week, full body to a bit more of a split."},{"startTime":443.137,"endTime":444.167,"body":"I'm really loving this."},{"startTime":444.167,"endTime":445.677,"body":"It's been really great."},{"startTime":445.677,"endTime":455.96,"body":"The, the ideas there, the rationalization was, one leg day allows me to put the lower"},{"startTime":445.677,"endTime":455.96,"body":"intensity cardio around legs, kind of do some higher intensity stuff around upper body"},{"startTime":455.96,"endTime":456.86,"body":"days."},{"startTime":457.22,"endTime":458.421,"body":"also have,"},{"startTime":459.703,"endTime":467.835,"body":"Just a little bit more specific work for some of the upper body muscles as I'm doing more"},{"startTime":459.703,"endTime":467.835,"body":"cardio, trying to keep some of the hypertrophy there and not lose my aesthetics over the"},{"startTime":467.835,"endTime":468.735,"body":"summer."},{"startTime":469.016,"endTime":469.936,"body":"This has been great."},{"startTime":469.936,"endTime":471.636,"body":"Just really enjoying it."},{"startTime":471.636,"endTime":473.547,"body":"Also not going to failure on everything."},{"startTime":473.547,"endTime":477.288,"body":"So I've escalated my volume up from doing two sets to failure of everything."},{"startTime":477.288,"endTime":480.999,"body":"It's now five sets with three to five RIR."},{"startTime":480.999,"endTime":489.185,"body":"And so I'm also really loving the fact that not everything is being pushed to failure,"},{"startTime":480.999,"endTime":489.185,"body":"that I'm being able to alternate between antagonistic muscle groups."},{"startTime":489.185,"endTime":490.115,"body":"without much rest."},{"startTime":490.115,"endTime":497.747,"body":"So I'll do like a set of pull downs at three RIR and then a set of chest press at three"},{"startTime":490.115,"endTime":497.747,"body":"RIR and just kind of jump back and forth with short rest in between."},{"startTime":497.747,"endTime":499.788,"body":"It's been a nice change from everything to failure."},{"startTime":499.788,"endTime":500.668,"body":"So who knows?"},{"startTime":500.668,"endTime":507.35,"body":"I'll probably eventually find my way back to going to failure on everything, but this has"},{"startTime":500.668,"endTime":507.35,"body":"been great."},{"startTime":507.35,"endTime":518.935,"body":"In lieu of my leg day, which was meant to be this weekend a couple of days ago, I have"},{"startTime":507.35,"endTime":518.935,"body":"been wanting to try my buddy's call it hit pseudo"},{"startTime":518.935,"endTime":520.486,"body":"CrossFit class."},{"startTime":520.486,"endTime":522.148,"body":"It's a it's called Alpine."},{"startTime":522.148,"endTime":528.973,"body":"Basically, it trains people for outdoor activities to be kind of doing cool outdoor stuff"},{"startTime":522.148,"endTime":528.973,"body":"in the winter and the summer or whatever."},{"startTime":528.973,"endTime":534.117,"body":"So there's a lot of like CrossFit component to it of just kind of being a well rounded"},{"startTime":528.973,"endTime":534.117,"body":"generalist on everything."},{"startTime":534.117,"endTime":541.013,"body":"So I went in and took this class with him on Saturday, and it worked out really well"},{"startTime":534.117,"endTime":541.013,"body":"because it was supposed to be my leg day and the main things they were doing was a whole"},{"startTime":541.013,"endTime":543.851,"body":"shit ton of different hip hinging from"},{"startTime":543.851,"endTime":554.239,"body":"you know, single leg rotational stuff to like super slow deadlift, liftoffs and stuff like"},{"startTime":543.851,"endTime":554.239,"body":"that, combined with split squats and lunges and lateral lunges and, all sorts of stuff"},{"startTime":554.239,"endTime":554.61,"body":"like that."},{"startTime":554.61,"endTime":556.471,"body":"So it fit really well."},{"startTime":556.551,"endTime":558.853,"body":"Really enjoyed it something different."},{"startTime":558.853,"endTime":569.291,"body":"Also, I think the main benefit that came out of it is me realizing how limited I am on"},{"startTime":558.853,"endTime":569.291,"body":"certain aspects of mobility in my spine."},{"startTime":569.613,"endTime":574.354,"body":"so we did a lot of like lateral flexion and rotational stuff for the midline."},{"startTime":574.795,"endTime":585.037,"body":"And I, I've been realizing this more and more over the last few years, but in the CrossFit"},{"startTime":574.795,"endTime":585.037,"body":"days, I never had to try to be mobile."},{"startTime":585.037,"endTime":588.108,"body":"It was just so ubiquitous in everything we did."},{"startTime":588.108,"endTime":590.479,"body":"It was included in the Olympic lifting movements."},{"startTime":590.479,"endTime":594.2,"body":"We did, it was part of our warmups every day as I lead class."},{"startTime":594.2,"endTime":597.301,"body":"would be stretching multiple times a day with the class."},{"startTime":597.301,"endTime":599.145,"body":"And I."},{"startTime":599.145,"endTime":607.71,"body":"in many ways assumed that a lot of that would stay simply by doing full range of motion"},{"startTime":599.145,"endTime":607.71,"body":"training, being under load at length and positions and things like that."},{"startTime":607.731,"endTime":610.893,"body":"but the fact is that it, that that's just not the case."},{"startTime":611.554,"endTime":623.912,"body":"so I think this kind of lit a little bit of a fire under my ass and that if I want to"},{"startTime":611.554,"endTime":623.912,"body":"continue to be agile and mobile as I age, there's a certain component of these types of"},{"startTime":623.912,"endTime":628.621,"body":"things that I probably should be including more into my training and not just focusing on"},{"startTime":628.621,"endTime":634.937,"body":"cardio and weights, but kind of filling this third bucket up of being agile and mobile and"},{"startTime":628.621,"endTime":634.937,"body":"things like that."},{"startTime":634.937,"endTime":637.51,"body":"So overall, super positive experience."},{"startTime":637.51,"endTime":642.357,"body":"Really glad I did that and kind of needing to now figure out how I'm going to incorporate"},{"startTime":637.51,"endTime":642.357,"body":"some of this stuff into my training."},{"startTime":642.357,"endTime":653.757,"body":"I feel perplexed because I don't think this is a topic where I have any kind of remote"},{"startTime":642.357,"endTime":653.757,"body":"sufficient expertise other than my own human experience to talk about, but I've seen posts"},{"startTime":653.757,"endTime":657.537,"body":"and stuff where people are like, you don't need mobility, you just need like range of"},{"startTime":653.757,"endTime":657.537,"body":"motion training."},{"startTime":657.537,"endTime":663.891,"body":"And I'm like, I don't know, man, I do a lot pretty much exclusively full range of motion"},{"startTime":657.537,"endTime":663.891,"body":"training and like I'm watching my mobility."},{"startTime":663.891,"endTime":666.226,"body":"literally like melt away."},{"startTime":667.351,"endTime":669.817,"body":"So it's interesting."},{"startTime":670.243,"endTime":678.59,"body":"you get mobility at the end ranges of the positions you're training, but the problem is"},{"startTime":670.243,"endTime":678.59,"body":"that the majority of the stuff that you're training, even at end range, is still mostly in"},{"startTime":678.59,"endTime":680.922,"body":"the sagittal plane, kind of forward and backward."},{"startTime":680.922,"endTime":686.186,"body":"And so we're really not doing a lot of rotational lateral flexion, lateral extension type"},{"startTime":680.922,"endTime":686.186,"body":"stuff."},{"startTime":686.186,"endTime":689.879,"body":"And that's where I think I'm lacking a lot in my spinal mobility."},{"startTime":689.879,"endTime":691.631,"body":"yeah."},{"startTime":691.631,"endTime":695.353,"body":"And then the last update for me is just that this is a huge week."},{"startTime":696.034,"endTime":698.448,"body":"Kim leaves for Madrid tonight."},{"startTime":698.448,"endTime":700.95,"body":"today rather after I get off this podcast."},{"startTime":700.95,"endTime":702.481,"body":"I'm going to a concert tonight."},{"startTime":702.481,"endTime":703.943,"body":"I won't be home till like 2 a.m."},{"startTime":703.943,"endTime":707.816,"body":"and then I got to get up and take the kids to school at 6 a.m."},{"startTime":708.057,"endTime":711.15,"body":"So that will be interesting on Wednesday."},{"startTime":711.15,"endTime":715.924,"body":"And then I have another big birthday party on Saturday night."},{"startTime":717.626,"endTime":720.148,"body":"yeah, no, this is a doll."},{"startTime":720.148,"endTime":723.071,"body":"It's my buddy Greg, the one who I run the other podcast with."},{"startTime":723.071,"endTime":724.111,"body":"It's his 40th."},{"startTime":724.344,"endTime":733.73,"body":"And so we're actually doing like a college throwback party where like it's beer pong and"},{"startTime":724.344,"endTime":733.73,"body":"drinking game central, you know, like Kings cup and flip cup and all that stuff."},{"startTime":734.391,"endTime":739.905,"body":"so I am going to be in shambles this week between the concert tonight till 2am and then"},{"startTime":734.391,"endTime":739.905,"body":"that party on Saturday."},{"startTime":739.905,"endTime":742.217,"body":"It's not going to be the healthiest week for me."},{"startTime":742.217,"endTime":746.201,"body":"So, that is all I got and I'll toss it over to you."},{"startTime":746.201,"endTime":750.482,"body":"Yeah, so I would say that I'm in week two of prep."},{"startTime":750.482,"endTime":753.806,"body":"I'm in day eight, day nine, something like that."},{"startTime":754.206,"endTime":759.1,"body":"Really enjoying everything so far, but don't get me wrong, it's very easy, very, very"},{"startTime":754.206,"endTime":759.1,"body":"easy."},{"startTime":759.1,"endTime":769.757,"body":"All we did was pull out all my honey and orange juice and literally just the silly things"},{"startTime":759.1,"endTime":769.757,"body":"that go on at the peaks of a building phase."},{"startTime":770.978,"endTime":775.587,"body":"And I've had hunger returning to a normal, quote unquote healthy."},{"startTime":775.587,"endTime":775.857,"body":"range."},{"startTime":775.857,"endTime":784.103,"body":"I'm like ready for my for my next meal on my non training days so I don't have my like"},{"startTime":775.857,"endTime":784.103,"body":"post workout meal or my my intro."},{"startTime":784.103,"endTime":786.485,"body":"I'm like wrapped up with eating by like 8 p.m."},{"startTime":786.485,"endTime":788.726,"body":"and that is unheard of."},{"startTime":788.726,"endTime":789.367,"body":"You know what I mean?"},{"startTime":789.367,"endTime":792.469,"body":"Like even today it's I have one more meal to eat."},{"startTime":792.469,"endTime":794.24,"body":"We'll wrap up the podcast around 9 p.m."},{"startTime":794.24,"endTime":796.151,"body":"my time and then I have to eat again."},{"startTime":796.992,"endTime":799.894,"body":"But I mean it's it feels good and nice."},{"startTime":799.894,"endTime":804.067,"body":"I feel like just like a normal human and I I and I'm really enjoying it."},{"startTime":804.067,"endTime":812.383,"body":"Although I know in probably like eight weeks, I'm gonna be fucking eating my words and I'm"},{"startTime":804.067,"endTime":812.383,"body":"gonna be miserable and really hungry and wishing I had honey and all this like bullshit."},{"startTime":812.383,"endTime":815.515,"body":"But for right now, I'm pretty pumped about that."},{"startTime":815.515,"endTime":817.586,"body":"And it's working."},{"startTime":817.887,"endTime":819.248,"body":"Scale's moving down."},{"startTime":819.248,"endTime":826.082,"body":"Now that I'm like posing and stuff every day, there's these like subjective cues of"},{"startTime":819.248,"endTime":826.082,"body":"leanness, of veins and stuff are coming back and stuff."},{"startTime":826.082,"endTime":827.653,"body":"I'm really surprised."},{"startTime":828.074,"endTime":830.816,"body":"And I'm excited for something new."},{"startTime":830.816,"endTime":833.195,"body":"Like I'm really in a territory of unknown."},{"startTime":833.195,"endTime":836.008,"body":"I've never done fat loss enhanced."},{"startTime":836.269,"endTime":842.537,"body":"And I'm just like, it's just new experiences for the first time, because there's a lot of"},{"startTime":836.269,"endTime":842.537,"body":"things where on paper, I'm like, shouldn't be happening."},{"startTime":842.537,"endTime":843.218,"body":"But it is."},{"startTime":843.218,"endTime":844.99,"body":"And I'm like, interesting."},{"startTime":844.99,"endTime":851.768,"body":"So I'm like, re formatting my kind of experience in real time as I go through it, which is"},{"startTime":844.99,"endTime":851.768,"body":"it's cool to have a new learning curve of things."},{"startTime":851.768,"endTime":853.149,"body":"So I do enjoy that."},{"startTime":853.162,"endTime":863.374,"body":"Yeah, mean, you're almost back to the stage of newbie gains in the sense that like this is"},{"startTime":853.162,"endTime":863.374,"body":"all unknown new territory where you're seeing your body appear in a way that's brand new"},{"startTime":863.374,"endTime":864.324,"body":"to you."},{"startTime":864.745,"endTime":867.528,"body":"that is honestly super exciting as well."},{"startTime":867.713,"endTime":868.334,"body":"It really is."},{"startTime":868.334,"endTime":871.667,"body":"had a very and I guess this is a slightly tangential update."},{"startTime":871.667,"endTime":878.183,"body":"I do have a little bit of the I could I could even say a moderate amount of like the"},{"startTime":871.667,"endTime":878.183,"body":"bigorexia kind of thing."},{"startTime":878.183,"endTime":879.925,"body":"I don't feel very large."},{"startTime":879.925,"endTime":888.453,"body":"I still to me, I still kind of see myself as like the 210 pound version of myself, like"},{"startTime":879.925,"endTime":888.453,"body":"when I my last like build that I did naturally."},{"startTime":888.453,"endTime":890.334,"body":"But that's obviously not the case."},{"startTime":890.334,"endTime":893.096,"body":"But I was speaking with someone."},{"startTime":893.975,"endTime":897.978,"body":"on Instagram last week and he was asking me some questions."},{"startTime":897.978,"endTime":905.244,"body":"And this is someone like I've met, like this was someone who to me was just like a very"},{"startTime":897.978,"endTime":905.244,"body":"large human and he was asking me some physique questions and stuff and he was sending me"},{"startTime":905.244,"endTime":909.201,"body":"photos and he's like, well, these are photos of me at like 235."},{"startTime":909.201,"endTime":912.41,"body":"And I'm like looking at him and I'm like, he's taller than me."},{"startTime":912.41,"endTime":916.174,"body":"And I'm like, but I'm leaner than that at 235."},{"startTime":916.174,"endTime":918.666,"body":"And like, that's when it hit me and I was like, wow."},{"startTime":918.666,"endTime":920.988,"body":"Like I just have like some perception thing."},{"startTime":920.988,"endTime":923.019,"body":"Cause to me, this guy's a monster."},{"startTime":923.129,"endTime":926.461,"body":"And I'm like, I'm leaner at 235 than you are in these photos."},{"startTime":926.461,"endTime":929.189,"body":"But to me, you're much bigger than me."},{"startTime":929.189,"endTime":931.655,"body":"So that was very, very wild to me."},{"startTime":931.655,"endTime":936.518,"body":"And that's when I realized that, I'm probably never going to be happy with physique."},{"startTime":936.518,"endTime":937.759,"body":"And I'm glad I'm doing this."},{"startTime":937.759,"endTime":942.022,"body":"And then moving on to the kind of next thing."},{"startTime":943.603,"endTime":948.907,"body":"And then lastly, I head back to the USA for a little quick trip, see some family and"},{"startTime":943.603,"endTime":948.907,"body":"stuff."},{"startTime":948.907,"endTime":952.759,"body":"It's under not great circumstances with a family funeral."},{"startTime":953.132,"endTime":954.25,"body":"But it's"},{"startTime":954.25,"endTime":961.507,"body":"I'm fortunate to be able to like make the travel and I remember like all these years of"},{"startTime":954.25,"endTime":961.507,"body":"like wanting to be able to travel and do all these things and now I'm here and I'm like,"},{"startTime":961.507,"endTime":964.58,"body":"man, I am really not looking forward to this."},{"startTime":965.161,"endTime":972.529,"body":"But I always lose a bunch of weight when I travel and that should line up pretty well for"},{"startTime":965.161,"endTime":972.529,"body":"what I need right now."},{"startTime":972.529,"endTime":978.214,"body":"So as long as that happens, this time I should be okay with everything that I need to"},{"startTime":972.529,"endTime":978.214,"body":"have."},{"startTime":978.549,"endTime":986.007,"body":"Well, I'm sorry to hear that you have a family member passing, but yeah, such is life."},{"startTime":986.007,"endTime":987.058,"body":"get into that age."},{"startTime":987.058,"endTime":991.441,"body":"Yeah, now which is it's it's fucking blows actually."},{"startTime":991.441,"endTime":996.163,"body":"But let's move on to more uplifting things around setting goals, shall we?"},{"startTime":996.163,"endTime":996.999,"body":"yep, yep."},{"startTime":996.999,"endTime":997.669,"body":"Cool."},{"startTime":997.669,"endTime":1004.433,"body":"So what I wanted to do is pick out a couple things from that introduction that I read with"},{"startTime":997.669,"endTime":1004.433,"body":"the podcast intro."},{"startTime":1004.493,"endTime":1012.717,"body":"And there was one of the things that she asked about with setting goals for like more"},{"startTime":1004.493,"endTime":1012.717,"body":"intermediate slash advanced athletes."},{"startTime":1012.717,"endTime":1021.652,"body":"And my initial thought was like, if we're in an intermediate athlete, I think the logical"},{"startTime":1012.717,"endTime":1021.652,"body":"next step of a goal is to bridge into that advanced athlete stage."},{"startTime":1021.652,"endTime":1024.3310000000001,"body":"think in any, I shouldn't say any endeavor, but."},{"startTime":1024.3310000000001,"endTime":1033.73,"body":"But in many endeavors that you take on as a hobby or become part of your lifestyle or"},{"startTime":1024.3310000000001,"endTime":1033.73,"body":"something, if you're dedicating enough time to it, it makes sense to try and make it to"},{"startTime":1033.73,"endTime":1037.723,"body":"the top tier that you're willing to input."},{"startTime":1037.723,"endTime":1042.787,"body":"obviously, I think what's nice here is advanced is subjective."},{"startTime":1042.787,"endTime":1044.9299999999998,"body":"It's kind of nomenclature."},{"startTime":1044.9299999999998,"endTime":1047.612,"body":"I don't think you'll ever really know when you arrive."},{"startTime":1047.612,"endTime":1051.455,"body":"Brian, do you know when you became an advanced trainee?"},{"startTime":1052.087,"endTime":1061.792,"body":"no, mean, not a specific moment, but I kind of think that if you just keep doing it long"},{"startTime":1052.087,"endTime":1061.792,"body":"enough, you inevitably just run into it."},{"startTime":1061.792,"endTime":1069.667,"body":"It's like if you put your car in neutral and there was a wall like a mile ahead of you, it"},{"startTime":1061.792,"endTime":1069.667,"body":"would take you a really long time to get there."},{"startTime":1069.667,"endTime":1075.14,"body":"But if you just stay in the car in neutral, it's eventually going to run into that wall."},{"startTime":1075.551,"endTime":1077.91,"body":"and I think of this kind of similarly where"},{"startTime":1077.91,"endTime":1082.245,"body":"You just kind of keep doing the right things for long enough and you will ultimately get"},{"startTime":1077.91,"endTime":1082.245,"body":"there."},{"startTime":1082.245,"endTime":1090.756,"body":"And so I guess that it's kind of defining like what is there and, maybe that's a, a"},{"startTime":1082.245,"endTime":1090.756,"body":"product of how quickly you progress."},{"startTime":1090.756,"endTime":1094.76,"body":"I think would probably be the most reasonable way of, of describing that."},{"startTime":1094.981,"endTime":1096.132,"body":"think that's a very good way."},{"startTime":1096.132,"endTime":1104.445,"body":"Yeah, I would say as long as you keep the curiosity, I think the people who never make it"},{"startTime":1096.132,"endTime":1104.445,"body":"to the advanced stage are the people who lose the curiosity, right?"},{"startTime":1104.445,"endTime":1111.608,"body":"And they just still do the same three sets of 10 bicep, you know, thing that they were"},{"startTime":1104.445,"endTime":1111.608,"body":"doing 10 years ago sort of thing."},{"startTime":1111.608,"endTime":1121.102,"body":"So like, if you lose that curiosity, you may not but as long as you keep having a strive"},{"startTime":1111.608,"endTime":1121.102,"body":"for progression and like wanting more out of something, I think yeah, you will eventually"},{"startTime":1121.102,"endTime":1124.027,"body":"get there regardless of like, genetics or anything like that."},{"startTime":1124.027,"endTime":1124.863,"body":"It's it's"},{"startTime":1125.251,"endTime":1129.613,"body":"it's I don't think it being advanced is more of like a physique quality or anything like"},{"startTime":1125.251,"endTime":1129.613,"body":"that."},{"startTime":1129.613,"endTime":1131.234,"body":"It's it's an understanding of a topic."},{"startTime":1131.234,"endTime":1135.537,"body":"It's being able to move and connect with like your own body and that sort of thing."},{"startTime":1135.537,"endTime":1139.189,"body":"So that I think is the logical step."},{"startTime":1139.189,"endTime":1147.753,"body":"Like if you're in an intermediate stage, you want to get to an advanced stage purely out"},{"startTime":1139.189,"endTime":1147.753,"body":"of the general, like I said, curiosity, enjoyment of a hobby that you have."},{"startTime":1148.214,"endTime":1150.856,"body":"Yeah, I'd also say there's like a movement quality piece to it."},{"startTime":1150.856,"endTime":1152.948,"body":"So it's like, it's multifaceted."},{"startTime":1152.948,"endTime":1160.184,"body":"It's, it's how, how quickly you're able to progress, like how long you have to go before"},{"startTime":1152.948,"endTime":1160.184,"body":"you notice progress occurring."},{"startTime":1160.184,"endTime":1170.462,"body":"But it's also being able to move on the movements that are in your program in a manner"},{"startTime":1160.184,"endTime":1170.462,"body":"that optimizes what you're trying to get out of that movement, because you could think"},{"startTime":1170.462,"endTime":1173.094,"body":"you're at a sticking point and be as strong as you could be."},{"startTime":1173.094,"endTime":1177.966,"body":"But if your movement is trash, there's still a lot of gains to kind of be eking out there."},{"startTime":1177.966,"endTime":1187.018,"body":"by cleaning up the movement, as well as a number of the other things that kind of go into"},{"startTime":1177.966,"endTime":1187.018,"body":"the bucket of being advanced, such as shifting focuses, right?"},{"startTime":1187.018,"endTime":1190.81,"body":"So like one of the notes that I have here is injury prevention."},{"startTime":1190.81,"endTime":1204.463,"body":"And as you get advanced, and as you get older, which tend to happen in unison with each"},{"startTime":1190.81,"endTime":1204.463,"body":"other, you know, the the the need to remain injury free increases, and, or at least the"},{"startTime":1204.463,"endTime":1207.766,"body":"the need to do some sort of maintenance on your body so that you"},{"startTime":1207.766,"endTime":1212.346,"body":"don't get injured as you continue to progress and age simultaneously."},{"startTime":1212.346,"endTime":1214.581,"body":"I think that's like a vital component to it."},{"startTime":1214.581,"endTime":1229.023,"body":"And so I think the bucket of things that you should be focusing on expands as you become"},{"startTime":1214.581,"endTime":1229.023,"body":"more advanced, even though for you to become more elite at one specific thing, like what"},{"startTime":1229.023,"endTime":1233.606,"body":"Aaron's doing, you have to push all the other buckets to the side."},{"startTime":1233.606,"endTime":1240.502,"body":"and focus exclusively on the one bucket you're focusing on because you want to be as elite"},{"startTime":1233.606,"endTime":1240.502,"body":"as possible at that one thing."},{"startTime":1240.743,"endTime":1252.434,"body":"In this person's situation, it's likely the opposite where the bucket expands and there's"},{"startTime":1240.743,"endTime":1252.434,"body":"more things that she will need to do to kind of continue to improve across the broad"},{"startTime":1252.434,"endTime":1254.147,"body":"spectrum of activities that she does."},{"startTime":1254.147,"endTime":1260.787,"body":"I love something that you that you said when you started talking and I think it really"},{"startTime":1254.147,"endTime":1260.787,"body":"holds true."},{"startTime":1260.787,"endTime":1271.247,"body":"Very, very rarely will you see someone advanced like with poor movement quality, like just"},{"startTime":1260.787,"endTime":1271.247,"body":"yanking on weights and like."},{"startTime":1271.247,"endTime":1279.367,"body":"Kind of like I don't want to say ego lifting, because like sometimes that even happens to"},{"startTime":1271.247,"endTime":1279.367,"body":"me a little bit until I watch something, I'm like, oh, that's just literally too heavy,"},{"startTime":1279.367,"endTime":1282.907,"body":"but you're never going to see someone like yanking on things and just moving."},{"startTime":1283.107,"endTime":1284.986,"body":"without control and stuff like that."},{"startTime":1284.986,"endTime":1287.317,"body":"So that's a really good point from you, Brian."},{"startTime":1287.317,"endTime":1289.829,"body":"And it's it kind of comes out of necessity."},{"startTime":1290.23,"endTime":1293.373,"body":"Pretty much like you said, like the injury prevention plays a role in it."},{"startTime":1293.373,"endTime":1295.014,"body":"And you realize like."},{"startTime":1295.287,"endTime":1304.473,"body":"I mean, at one point in all of our hit pasts, like we've been yanking on things in the gym"},{"startTime":1295.287,"endTime":1304.473,"body":"and eventually learned that like it just doesn't work the way you think it's going to work"},{"startTime":1304.473,"endTime":1310.529,"body":"and you and you learn either through someone giving you better information or like through"},{"startTime":1304.473,"endTime":1310.529,"body":"tragedy."},{"startTime":1310.529,"endTime":1312.741,"body":"But one way or another, like you will learn."},{"startTime":1312.968,"endTime":1321.18,"body":"Yeah, like you and I talk a lot about how our low backs were always in shambles from all"},{"startTime":1312.968,"endTime":1321.18,"body":"the deadlifting and pulling that we used to do in CrossFit."},{"startTime":1321.3,"endTime":1331.233,"body":"And I wouldn't even say that our form was necessarily bad, but maybe it wasn't like"},{"startTime":1321.3,"endTime":1331.233,"body":"perfect in a bodybuilding hypertrophy sense, because ultimately you're moving load."},{"startTime":1331.233,"endTime":1342.204,"body":"You're trying to, to strive after performance objectives kind of with little regard for"},{"startTime":1331.233,"endTime":1342.204,"body":"whether the muscle is being stimulated in any manner or not."},{"startTime":1342.204,"endTime":1353.426,"body":"And I think that that also becomes a little bit of a slippery slope when performance"},{"startTime":1342.204,"endTime":1353.426,"body":"becomes the number one thing that you're looking to, to modify or change or improve,"},{"startTime":1353.599,"endTime":1360.422,"body":"compared to the more kind of benign way in which hypertrophy work taxes your body."},{"startTime":1360.689,"endTime":1363.62,"body":"Mm Yeah, that's that's really, well put."},{"startTime":1365.241,"endTime":1372.115,"body":"Now, I think kind of Brian and I kind of set out our different thoughts around the episode"},{"startTime":1365.241,"endTime":1372.115,"body":"and we'll kind of just, you know, float through those."},{"startTime":1372.115,"endTime":1377.288,"body":"I mean, for me, once you're reaching into that advanced athlete stage in goal setting"},{"startTime":1372.115,"endTime":1377.288,"body":"there."},{"startTime":1377.288,"endTime":1383.558,"body":"I would the question to me comes to is like, interests you more in in full transparency?"},{"startTime":1383.558,"endTime":1387.588,"body":"I think this can be temporary sort of things like there's someone"},{"startTime":1387.588,"endTime":1393.688,"body":"that immediately came to my mind and they pick these like, I don't want to call them maybe"},{"startTime":1387.588,"endTime":1393.688,"body":"like seasonal goals."},{"startTime":1393.688,"endTime":1400.808,"body":"I think that's probably a little bit too short, like, Brian, what was that thing that you"},{"startTime":1393.688,"endTime":1400.808,"body":"and the friends do with the Miss Miss Ogie?"},{"startTime":1400.808,"endTime":1401.948,"body":"Is that what it's called?"},{"startTime":1402.928,"endTime":1403.328,"body":"Yeah."},{"startTime":1403.328,"endTime":1404.928,"body":"And like that's what she kind of does."},{"startTime":1404.928,"endTime":1413.508,"body":"And I remember I think like two years ago she competed in like a bodybuilding show and"},{"startTime":1404.928,"endTime":1413.508,"body":"like that was her thing for that year that she like really put all her marbles in."},{"startTime":1413.508,"endTime":1417.156,"body":"And then the next year she did like a, like a 50 K trail run."},{"startTime":1417.156,"endTime":1420.216,"body":"or something like that and like put all our marbles and like training for that."},{"startTime":1420.216,"endTime":1429.267,"body":"And this is someone who has what would be considered like an advanced physique, has been"},{"startTime":1420.216,"endTime":1429.267,"body":"training like a really long time and just like picks some new big ambitious thing, spends"},{"startTime":1429.267,"endTime":1435.347,"body":"eight-ish months, you know, preparing and training for it and then like checks the box and"},{"startTime":1429.267,"endTime":1435.347,"body":"moves on to like something else."},{"startTime":1435.347,"endTime":1444.667,"body":"I think that can be a wonderful thing because the lady who's asking this question is like,"},{"startTime":1435.347,"endTime":1444.667,"body":"she has both like performance and physique."},{"startTime":1445.223,"endTime":1447.384,"body":"ambitions or desires."},{"startTime":1447.405,"endTime":1457.712,"body":"And the one thing that I do feel pretty confident about is in what I wrote here,"},{"startTime":1447.405,"endTime":1457.712,"body":"especially with that that 18 % body fat figure that she had shared."},{"startTime":1458.173,"endTime":1465.939,"body":"I think she's potentially near the point where visual physique improvements may impair"},{"startTime":1458.173,"endTime":1465.939,"body":"performance."},{"startTime":1467.46,"endTime":1471.203,"body":"So trying to like thread the needle on both simultaneously."},{"startTime":1471.331,"endTime":1482.191,"body":"works up into a certain point where it doesn't work and then it becomes either a I'm happy"},{"startTime":1471.331,"endTime":1482.191,"body":"here doing my current capacity at both, which is obviously perfectly fine, or I may need"},{"startTime":1482.191,"endTime":1488.938,"body":"to place one in a priority position and let the other on the back burner in optimal"},{"startTime":1482.191,"endTime":1488.938,"body":"pursuit of one."},{"startTime":1488.938,"endTime":1498.556,"body":"Yeah, it goes back to exactly what I was saying about kind of what you're doing right now,"},{"startTime":1488.938,"endTime":1498.556,"body":"where you're trying to optimize your physique kind of at the expense of any of the other"},{"startTime":1498.556,"endTime":1501.358,"body":"goals that you could be having at the moment."},{"startTime":1501.919,"endTime":1510.125,"body":"And so this kind of speaks to one of the things that I wrote down in my thoughts in the"},{"startTime":1501.919,"endTime":1510.125,"body":"document here, which was varied and dynamic goal setting."},{"startTime":1510.486,"endTime":1512.992,"body":"And so this is exactly it is."},{"startTime":1512.992,"endTime":1517.476,"body":"You know, I love what you said where you said, you know, one year you're focusing on the"},{"startTime":1512.992,"endTime":1517.476,"body":"bodybuilding competition."},{"startTime":1517.476,"endTime":1519.307,"body":"Another year you're doing a 50 K trail run."},{"startTime":1519.307,"endTime":1526.023,"body":"And another year, maybe you're doing like a high rocks or I mean, there's, there's a"},{"startTime":1519.307,"endTime":1526.023,"body":"number of different kinds of buckets that you can pull from here."},{"startTime":1526.023,"endTime":1534.77,"body":"But, I think in varied and dynamic goal setting, one of the keys is having both a"},{"startTime":1526.023,"endTime":1534.77,"body":"short-term goal and a long-term goal."},{"startTime":1534.951,"endTime":1540.867,"body":"And so long-term goals are more like what Aaron said, like this year or this six month"},{"startTime":1534.951,"endTime":1540.867,"body":"period, I'm going to focus on this."},{"startTime":1540.867,"endTime":1546.92,"body":"overriding kind of precedent that's going to define the majority of my training."},{"startTime":1547.0,"endTime":1551.383,"body":"And then within that long-term goal, there can be short-term goals."},{"startTime":1551.383,"endTime":1555.245,"body":"So those short-term goals can directly affect the long-term goal."},{"startTime":1555.245,"endTime":1565.741,"body":"So if we assume that the short-term goal is the bodybuilding competition, or the long-term"},{"startTime":1555.245,"endTime":1565.741,"body":"goal is the bodybuilding competition, then the short-term goals could be, you know,"},{"startTime":1565.741,"endTime":1569.692,"body":"manipulation of body weight, along with"},{"startTime":1570.585,"endTime":1582.026,"body":"improvements in strength or hypertrophy metrics of whatever you choose, along with daily"},{"startTime":1570.585,"endTime":1582.026,"body":"posing practice, along with all like Aaron could speak to this more than I, whereas, you"},{"startTime":1582.026,"endTime":1591.284,"body":"know, if your goal is a 50k trail run, then there's shorter goals that probably go into"},{"startTime":1582.026,"endTime":1591.284,"body":"like, Hey, first getting comfortable trail running, because that's pretty different than"},{"startTime":1591.284,"endTime":1594.167,"body":"running on the road or running on a bike path or whatever."},{"startTime":1596.28,"endTime":1604.542,"body":"attacking different various topography that you may be exposed to during the event or"},{"startTime":1596.28,"endTime":1604.542,"body":"something like that."},{"startTime":1605.022,"endTime":1616.106,"body":"And then also like the short term goals of just monitoring progress of saying, you know, I"},{"startTime":1605.022,"endTime":1616.106,"body":"did this exact run a month ago in 57 minutes and 32 seconds."},{"startTime":1616.106,"endTime":1620.127,"body":"And this time I did it in 55 minutes and 49 seconds."},{"startTime":1620.127,"endTime":1622.187,"body":"So you got almost a two minute improvement like in a month."},{"startTime":1622.187,"endTime":1622.707,"body":"That's awesome."},{"startTime":1622.707,"endTime":1624.288,"body":"Great work short term goals."},{"startTime":1624.93,"endTime":1636.779,"body":"So I think having those kind of varying dynamic goal setting with the short term and the"},{"startTime":1624.93,"endTime":1636.779,"body":"long term, it does kind of give you some perspective and a bit of a guiding light to kind"},{"startTime":1636.779,"endTime":1639.905,"body":"of show you the steps to get where you want to be."},{"startTime":1639.905,"endTime":1645.798,"body":"Yeah, I really, really like what you said around the the returning to the previous trails,"},{"startTime":1639.905,"endTime":1645.798,"body":"right?"},{"startTime":1645.798,"endTime":1656.863,"body":"I think that is because it's like those are cool things that that is there's oftentimes,"},{"startTime":1645.798,"endTime":1656.863,"body":"especially in some of the lifts, not the strength lifts or the Olympic lifts, but in"},{"startTime":1656.863,"endTime":1664.666,"body":"hypertrophy, there's some level of ambiguity, you know, in terms of like, was my form as"},{"startTime":1656.863,"endTime":1664.666,"body":"clean or like different things like that?"},{"startTime":1664.666,"endTime":1666.537,"body":"what I really like with that, it's like"},{"startTime":1666.805,"endTime":1669.357,"body":"I mean, hey, this is this mountain trail or whatever."},{"startTime":1669.357,"endTime":1671.99,"body":"It's A to B this time."},{"startTime":1671.99,"endTime":1673.421,"body":"I did it in A to B this time."},{"startTime":1673.421,"endTime":1675.243,"body":"Like there's so much less ambiguity."},{"startTime":1675.243,"endTime":1676.674,"body":"It's like I beat it or I didn't."},{"startTime":1676.674,"endTime":1680.477,"body":"So I do really like like how you presented that."},{"startTime":1680.692,"endTime":1681.125,"body":"Yep."},{"startTime":1681.125,"endTime":1682.389,"body":"What do got next?"},{"startTime":1683.141,"endTime":1687.913,"body":"I kind of want to save this one for last or later in the episode."},{"startTime":1687.913,"endTime":1692.325,"body":"I feel like it would lose its punch if I use it so early on."},{"startTime":1692.686,"endTime":1697.499,"body":"But one of the things that I've already said this a few times, I..."},{"startTime":1697.499,"endTime":1709.09,"body":"I feel conflicted in having people chase leanness as a goal, especially sub what she has"},{"startTime":1697.499,"endTime":1709.09,"body":"already achieved."},{"startTime":1709.09,"endTime":1718.225,"body":"I can't confidently say there's anything positive to be gained at sub 18 % body fat unless"},{"startTime":1709.09,"endTime":1718.225,"body":"you're getting on stage or something like that."},{"startTime":1718.225,"endTime":1719.976,"body":"Or if it's, I mean, who knows?"},{"startTime":1719.976,"endTime":1725.55,"body":"Maybe you really do just like love, love looking shredded and there's some trip and you"},{"startTime":1719.976,"endTime":1725.55,"body":"wanna"},{"startTime":1725.55,"endTime":1730.134,"body":"have this short-term like eight week diet go for it, think is a perfectly sizable thing."},{"startTime":1730.134,"endTime":1734.298,"body":"But I mean, I think we have to be honest with ourselves."},{"startTime":1734.298,"endTime":1750.532,"body":"It's purely a visual aesthetic and will almost always require a temporary swap of"},{"startTime":1734.298,"endTime":1750.532,"body":"priorities of things like dinner with friends, with family, with a partner."},{"startTime":1750.673,"endTime":1752.642,"body":"mean, getting that lean."},{"startTime":1752.642,"endTime":1755.793,"body":"make no mistake does require those sacrifices."},{"startTime":1755.793,"endTime":1762.707,"body":"And like I said, for if you were 30 % body fat, but you have health to be gained by"},{"startTime":1755.793,"endTime":1762.707,"body":"getting leaner than that."},{"startTime":1762.707,"endTime":1775.663,"body":"But where you already are, I can pretty much confidently say, I feel pretty strongly there"},{"startTime":1762.707,"endTime":1775.663,"body":"is nothing left to be gained from a positive standpoint, except that pure visual desire."},{"startTime":1775.684,"endTime":1776.725,"body":"What do you think about that?"},{"startTime":1776.725,"endTime":1778.685,"body":"Yeah, 18 % is quite lean."},{"startTime":1778.685,"endTime":1786.136,"body":"I remember we used to do some body fat testing in the CrossFit gym when we would do those"},{"startTime":1778.685,"endTime":1786.136,"body":"annual nutrition challenges."},{"startTime":1786.136,"endTime":1794.676,"body":"We would do like the whole before and after thing and kind of see where people end up with"},{"startTime":1786.136,"endTime":1794.676,"body":"pictures with body fat percentage with how they're feeling all the different kind of"},{"startTime":1794.676,"endTime":1797.916,"body":"variables that go into selecting a quote winner here."},{"startTime":1798.056,"endTime":1804.798,"body":"And I would say I could count on like one hand the number of women that would come in"},{"startTime":1798.056,"endTime":1804.798,"body":"under 18 % body fat."},{"startTime":1804.798,"endTime":1807.57,"body":"in any given challenge any given year."},{"startTime":1807.63,"endTime":1818.339,"body":"Like my wife when she was in the heart of competing and she was doing like the OC"},{"startTime":1807.63,"endTime":1818.339,"body":"throwdown and like some of these other competitions in the early 2000 teens."},{"startTime":1819.02,"endTime":1829.559,"body":"I measured her a few times at about like 17 to 18 % body fat and she was quite lean like"},{"startTime":1819.02,"endTime":1829.559,"body":"she had abs she had like hamstring a little bit of hamstring separation like not not like"},{"startTime":1829.559,"endTime":1833.191,"body":"extremely but you know under a flexed condition you could see it."},{"startTime":1834.476,"endTime":1838.018,"body":"and definitely like, you know, traps and upper back muscles."},{"startTime":1838.018,"endTime":1844.951,"body":"it was, was like, you could, you could see the separation between muscles, even though you"},{"startTime":1838.018,"endTime":1844.951,"body":"didn't see it in the sense that you would see if someone was standing on stage with oil on"},{"startTime":1844.951,"endTime":1846.241,"body":"their body, et cetera."},{"startTime":1846.241,"endTime":1850.103,"body":"And so, yeah, to, kind of validate your point, that is quite lean."},{"startTime":1850.223,"endTime":1862.128,"body":"And my kind of view of that is that I probably wouldn't pursue getting any leaner unless"},{"startTime":1850.223,"endTime":1862.128,"body":"my goal became one that required me to become leaner, such as."},{"startTime":1862.262,"endTime":1864.654,"body":"standing on stage and doing a bodybuilding competition."},{"startTime":1864.654,"endTime":1875.314,"body":"If I'm going to pursue a more lifestyle type pursuit such as, shit, I don't even know if"},{"startTime":1864.654,"endTime":1875.314,"body":"you can call running a 50K a lifestyle pursuit."},{"startTime":1875.314,"endTime":1876.575,"body":"So let's not even go there."},{"startTime":1876.575,"endTime":1880.048,"body":"Cause I think at that point you're actually benefited by having like slightly higher body"},{"startTime":1876.575,"endTime":1880.048,"body":"fat."},{"startTime":1880.048,"endTime":1883.381,"body":"So you have more energy reserves, but something like a 10K."},{"startTime":1883.381,"endTime":1888.165,"body":"She mentioned a 10K in her thing and said, should I be trying to knock like a couple of"},{"startTime":1883.381,"endTime":1888.165,"body":"minutes off my 10K or something?"},{"startTime":1888.165,"endTime":1889.518,"body":"Like I think that's one where,"},{"startTime":1889.518,"endTime":1892.398,"body":"you just wouldn't want to be any leaner than 18%."},{"startTime":1892.398,"endTime":1902.758,"body":"And in all likelihood, possibly even higher, just because when you're doing all of this"},{"startTime":1892.398,"endTime":1902.758,"body":"cardio, like you want some energy reserves, you don't want to be running on on on empty."},{"startTime":1902.758,"endTime":1913.738,"body":"But I think 18 % like it like a pretty decent place to be like, I probably wouldn't tell"},{"startTime":1902.758,"endTime":1913.738,"body":"her to change much up or down regardless of her goal unless they become extremely extreme."},{"startTime":1914.149,"endTime":1914.92,"body":"Yep."},{"startTime":1915.204,"endTime":1917.189,"body":"Yeah, yeah, very, very well put."},{"startTime":1919.01,"endTime":1922.273,"body":"I only had one more thought, I know you still have like a good chunk."},{"startTime":1922.277,"endTime":1923.502,"body":"Yeah, so let's let's have you."},{"startTime":1923.502,"endTime":1923.741,"body":"Yeah."},{"startTime":1923.741,"endTime":1923.881,"body":"in."},{"startTime":1923.881,"endTime":1928.965,"body":"So one of the other ones I had was a social or extrinsic motivation."},{"startTime":1929.146,"endTime":1933.89,"body":"So I don't know how much of her training at the moment is being done solo."},{"startTime":1933.89,"endTime":1946.981,"body":"know I do a lot of my training solo and I feel like if I really had a goal that I wanted"},{"startTime":1933.89,"endTime":1946.981,"body":"to pursue at this point, it would be helpful to engage somebody else in my social circle"},{"startTime":1946.981,"endTime":1950.133,"body":"that potentially would want to strive."},{"startTime":1950.133,"endTime":1951.474,"body":"for the same achievement with me."},{"startTime":1951.474,"endTime":1959.347,"body":"And I'm not just saying that we have to train together all the time or that we even need"},{"startTime":1951.474,"endTime":1959.347,"body":"to have weekly training sessions together, even though I think that would be beneficial."},{"startTime":1959.347,"endTime":1967.12,"body":"That would be super cool to be able to get together every Saturday and do your long run"},{"startTime":1959.347,"endTime":1967.12,"body":"with somebody or your long bike ride or whatever it is, maybe a training session at the"},{"startTime":1967.12,"endTime":1968.27,"body":"gym, whatever."},{"startTime":1969.311,"endTime":1977.726,"body":"But it's more about just having somebody to hold you accountable and also to explore"},{"startTime":1977.736,"endTime":1989.456,"body":"some of the more subtle context or nuance that goes into training for something at this"},{"startTime":1977.736,"endTime":1989.456,"body":"level in that you're not just a Joe Schmo off the couch that's trying to run a 5k because"},{"startTime":1989.456,"endTime":1993.68,"body":"not that that wouldn't be helpful to have somebody doing that with you as well."},{"startTime":1993.68,"endTime":2005.041,"body":"But as we get closer and closer to the genetic peak of our activity and our improvements"},{"startTime":1993.68,"endTime":2005.041,"body":"become smaller and smaller, being able to have somebody to"},{"startTime":2005.041,"endTime":2008.423,"body":"share that experience with you, think has increased value."},{"startTime":2008.423,"endTime":2009.203,"body":"I agree."},{"startTime":2009.203,"endTime":2013.452,"body":"I think I have personal kind of differences in that."},{"startTime":2013.453,"endTime":2018.994,"body":"But that's a, I think that's just a personal character flaw, not that my way is better."},{"startTime":2018.994,"endTime":2023.167,"body":"like, in that you tend to be like a solo flyer and you like to do things on your own?"},{"startTime":2023.167,"endTime":2032.301,"body":"yeah, I mean, I just remember like I played team sports and stuff my entire life, you"},{"startTime":2023.167,"endTime":2032.301,"body":"know, and I never played on a winning sports team."},{"startTime":2032.301,"endTime":2038.725,"body":"Like I was a loser my entire life, you know, and in that end, I wish I would have."},{"startTime":2038.725,"endTime":2047.929,"body":"Not done everything as a team sport, you know, and it's one of those things that I just"},{"startTime":2038.725,"endTime":2047.929,"body":"operate better on my own, and I learned that and even with like business stuff like we're"},{"startTime":2047.929,"endTime":2049.9700000000003,"body":"finding, you know, now it's been."},{"startTime":2050.142,"endTime":2054.4139999999998,"body":"quite frustrating because not everyone operates in the capacity that I operate."},{"startTime":2054.4139999999998,"endTime":2062.742,"body":"And I'm not trying to make myself sound special because I'm really not, but if it's just"},{"startTime":2054.4139999999998,"endTime":2062.742,"body":"me, I only have to rely on me and I can control that."},{"startTime":2062.742,"endTime":2065.641,"body":"And again, I think everyone's a little bit different."},{"startTime":2065.641,"endTime":2075.206,"body":"I'm again, not trying to say mine's the best, but because I know that it is not, but I've"},{"startTime":2065.641,"endTime":2075.206,"body":"just found it to be a little bit different because I don't want to rely on needing someone"},{"startTime":2075.206,"endTime":2076.527,"body":"because I would."},{"startTime":2076.527,"endTime":2078.16,"body":"And then if they were there,"},{"startTime":2078.16,"endTime":2080.66,"body":"or let's say like you, you know, you and I, right?"},{"startTime":2080.66,"endTime":2084.88,"body":"We're planning this big race and it's really challenging this big ambitious goal."},{"startTime":2084.88,"endTime":2090.4,"body":"And then, you know, three quarters in a way you're, or let's, make me the asshole."},{"startTime":2090.4,"endTime":2092.54,"body":"I'm like, Oh, Hey Brian, I'm really stressed out."},{"startTime":2092.54,"endTime":2093.76,"body":"Like, I'm not going to do it anymore."},{"startTime":2093.76,"endTime":2095.0,"body":"You know, good luck to you."},{"startTime":2095.0,"endTime":2098.056,"body":"Like you would be like really let down by that, you know."},{"startTime":2098.307,"endTime":2105.382,"body":"I guess I'm thinking more along the lines of like, you know, Brandon Kempter doesn't live"},{"startTime":2098.307,"endTime":2105.382,"body":"where you live."},{"startTime":2105.382,"endTime":2106.563,"body":"Sometimes he's in Bali."},{"startTime":2106.563,"endTime":2108.034,"body":"Sometimes he's not."},{"startTime":2109.416,"endTime":2115.821,"body":"But like, maybe that's the situation where I'm thinking you like call Brandon up a few"},{"startTime":2109.416,"endTime":2115.821,"body":"months and go and you're like, bro, I'm doing this competition."},{"startTime":2115.821,"endTime":2116.692,"body":"I'm all in on it."},{"startTime":2116.692,"endTime":2119.024,"body":"And he's like, Yeah, I'm also competing this year."},{"startTime":2119.024,"endTime":2123.231,"body":"And you guys are like, Hey, let's plan to like do this show at the same time together."},{"startTime":2123.231,"endTime":2127.212,"body":"And it doesn't really matter if you guys are necessarily training in the same environment."},{"startTime":2127.212,"endTime":2133.694,"body":"Like maybe he flies to Bali once you fly to Australia once, whatever you guys have a"},{"startTime":2127.212,"endTime":2133.694,"body":"training session or two together along the way."},{"startTime":2133.694,"endTime":2141.296,"body":"But really it's just this guy that's like super successful at what he does and you looking"},{"startTime":2133.694,"endTime":2141.296,"body":"to become super successful at what you do."},{"startTime":2141.337,"endTime":2149.719,"body":"And you guys are kind of able to bounce ideas off of each other, kind of be confidants and"},{"startTime":2141.337,"endTime":2149.719,"body":"keep each other motivated throughout the process."},{"startTime":2149.936,"endTime":2152.116,"body":"very well put because that's exactly what happens."},{"startTime":2152.116,"endTime":2154.455,"body":"I see Brandon almost every day."},{"startTime":2154.456,"endTime":2156.296,"body":"He's much leaner than I am."},{"startTime":2156.296,"endTime":2161.536,"body":"We're actually competing the same weekend in Taiwan."},{"startTime":2161.616,"endTime":2168.496,"body":"And that does happen in which, by the way, he's still significantly stronger than me on"},{"startTime":2161.616,"endTime":2168.496,"body":"like stuff."},{"startTime":2169.016,"endTime":2172.882,"body":"Super, super natty, like literally the super daddy."},{"startTime":2172.882,"endTime":2175.224,"body":"a natural bodybuilder, he looks like he's enhanced."},{"startTime":2175.224,"endTime":2176.407,"body":"It's insane."},{"startTime":2176.407,"endTime":2177.056,"body":"Yeah."},{"startTime":2177.056,"endTime":2178.056,"body":"insane."},{"startTime":2178.056,"endTime":2181.456,"body":"And like I'm like kind of side eyeing stuff because like he's he's getting pretty lean"},{"startTime":2178.056,"endTime":2181.456,"body":"now."},{"startTime":2181.456,"endTime":2183.496,"body":"I'm like, oh, what's he using on the chest press and stuff?"},{"startTime":2183.496,"endTime":2186.116,"body":"I'm like the same fucking weights I'm using."},{"startTime":2187.7,"endTime":2189.193,"body":"What's his body weight at?"},{"startTime":2189.939,"endTime":2191.353,"body":"I have no idea."},{"startTime":2192.2,"endTime":2193.16,"body":"Yeah."},{"startTime":2194.103,"endTime":2195.463,"body":"Okay, cool."},{"startTime":2195.824,"endTime":2196.574,"body":"All right, cool."},{"startTime":2196.574,"endTime":2202.348,"body":"Well, that was my version of having some like social enhancement there."},{"startTime":2202.348,"endTime":2205.15,"body":"I touched on the recovery prevention piece."},{"startTime":2205.15,"endTime":2213.855,"body":"I really think that this deserves its own bucket though, because like, especially as"},{"startTime":2205.15,"endTime":2213.855,"body":"you're in your 40s, your body just requires more maintenance."},{"startTime":2213.855,"endTime":2221.589,"body":"And if you're going to pursue something with intensity, whether that's a 10K run that"},{"startTime":2213.855,"endTime":2221.589,"body":"you're trying to PR,"},{"startTime":2221.687,"endTime":2228.333,"body":"a 50k trail run, which would be a completely different ballgame or trying to get on stage"},{"startTime":2221.687,"endTime":2228.333,"body":"for a bodybuilding competition."},{"startTime":2228.333,"endTime":2236.03,"body":"There's certain things that you probably need to take care of to ensure that you can reach"},{"startTime":2228.333,"endTime":2236.03,"body":"that goal."},{"startTime":2236.03,"endTime":2244.717,"body":"With as little risk as possible, that you're like overtrained, that you're injured, that"},{"startTime":2236.03,"endTime":2244.717,"body":"you're not mobile enough, that you have overuse, all these number of things like the"},{"startTime":2244.717,"endTime":2249.129,"body":"longer the trail run or the more intense the experience, the more"},{"startTime":2249.129,"endTime":2251.55,"body":"that maintenance I think is important."},{"startTime":2251.711,"endTime":2261.676,"body":"So finding a way to love mobility would probably be something I would try to include."},{"startTime":2261.676,"endTime":2271.061,"body":"And I struggle with that, as I said in the intro, like I am not good at doing this kind of"},{"startTime":2261.676,"endTime":2271.061,"body":"recovery injury prevention type stuff."},{"startTime":2271.662,"endTime":2278.094,"body":"So I'm looking as well to try to find a way to almost gamify it and get it into my"},{"startTime":2271.662,"endTime":2278.094,"body":"training on a regular basis."},{"startTime":2278.094,"endTime":2279.094,"body":"Yeah, agreed."},{"startTime":2279.094,"endTime":2281.274,"body":"It's just so beneficial."},{"startTime":2281.374,"endTime":2287.514,"body":"Like, but it's so I mean, it's hard for me, you know, and I assume you as well based off"},{"startTime":2281.374,"endTime":2287.514,"body":"what you're saying."},{"startTime":2287.514,"endTime":2297.954,"body":"But there was one time in my life where I found like a yoga class that was like, not too"},{"startTime":2287.514,"endTime":2297.954,"body":"hard, not too often to like outer space and was like pretty chill."},{"startTime":2297.954,"endTime":2300.054,"body":"And my body felt so nice."},{"startTime":2300.054,"endTime":2307.98,"body":"And I was like still doing some like powerlifting and stuff the time and but like it I"},{"startTime":2300.054,"endTime":2307.98,"body":"just felt mobile and Lou, it was very, very nice."},{"startTime":2307.98,"endTime":2314.807,"body":"I really would love to get back to something that I just, the barrier to entry to going is"},{"startTime":2307.98,"endTime":2314.807,"body":"low."},{"startTime":2314.807,"endTime":2325.754,"body":"Yeah, recently, I would say in the last few months, I had that really bad back injury in"},{"startTime":2314.807,"endTime":2325.754,"body":"mid December that I've discussed on here."},{"startTime":2325.775,"endTime":2334.671,"body":"And I would say at this point, I'm probably like 90 to 95 % of where I was in December,"},{"startTime":2325.775,"endTime":2334.671,"body":"which is crazy to think that it's been this long that we're in like April now."},{"startTime":2334.671,"endTime":2337.903,"body":"And I'm still saying I'm not a hundred percent from this thing."},{"startTime":2337.903,"endTime":2343.038,"body":"But one of the things I started doing a couple months ago in trying to recover from this,"},{"startTime":2343.13,"endTime":2346.652,"body":"was 20 minutes of floor time every night."},{"startTime":2346.652,"endTime":2348.773,"body":"And I took this from Kelly Sturrett."},{"startTime":2348.773,"endTime":2354.567,"body":"He was like, is talking about how every single night he has mandatory 20 to 30 minutes of"},{"startTime":2348.773,"endTime":2354.567,"body":"floor time."},{"startTime":2354.567,"endTime":2358.119,"body":"And he's like, it's just time for you to be on the floor and explore your body."},{"startTime":2358.119,"endTime":2360.16,"body":"And so it's like, you you could sit in a squat."},{"startTime":2360.16,"endTime":2362.352,"body":"You could just be sitting there, reaching for your toes."},{"startTime":2362.352,"endTime":2364.443,"body":"You could be dynamically moving your body."},{"startTime":2364.443,"endTime":2366.534,"body":"You could be doing inchworms."},{"startTime":2366.534,"endTime":2369.804,"body":"You could be doing the couch stretch, or I mean like,"},{"startTime":2369.804,"endTime":2378.6,"body":"any number of things, but he's like, just being on the ground is so uncomfortable that it"},{"startTime":2369.804,"endTime":2378.6,"body":"forces you to not just be on the ground that you're going to kind of move your body"},{"startTime":2378.6,"endTime":2381.202,"body":"because you don't want to just be sitting there on the ground."},{"startTime":2381.823,"endTime":2393.281,"body":"So like for me, like I, I threw on my story a number of months ago, this test where you're"},{"startTime":2381.823,"endTime":2393.281,"body":"supposed to be able to go from standing to sitting in a cross legged, like Indian style is"},{"startTime":2393.281,"endTime":2393.891,"body":"the wrong term."},{"startTime":2393.891,"endTime":2394.482,"body":"Now, what do they call it?"},{"startTime":2394.482,"endTime":2396.032,"body":"Crisscross applesauce."},{"startTime":2396.473,"endTime":2398.254,"body":"So, so I,"},{"startTime":2398.254,"endTime":2403.717,"body":"I would go down from standing to crisscross applesauce and then back out of crisscross"},{"startTime":2398.254,"endTime":2403.717,"body":"applesauce to standing."},{"startTime":2404.077,"endTime":2405.818,"body":"I actually can't do that."},{"startTime":2406.147,"endTime":2410.981,"body":"I can get about two inches above the ground before I fall and plop down."},{"startTime":2410.981,"endTime":2414.583,"body":"And then I can't get back up from the bottom without using momentum."},{"startTime":2414.583,"endTime":2420.026,"body":"But if I can get two inches up, like if I can use my hand to kind of push me up two"},{"startTime":2414.583,"endTime":2420.026,"body":"inches, I I can get the rest of the way."},{"startTime":2420.026,"endTime":2427.942,"body":"And so this has been something that I've been diligently working on during my floor time"},{"startTime":2420.026,"endTime":2427.942,"body":"every night is starting with two minutes of sitting."},{"startTime":2427.942,"endTime":2432.044,"body":"cross legged one way, then two minutes of sitting cross legged the opposite way."},{"startTime":2432.044,"endTime":2434.566,"body":"One way feels way more uncomfortable than the other way."},{"startTime":2434.566,"endTime":2444.171,"body":"And then doing a couple slow descents and slow ascents, where I'm helping myself for those"},{"startTime":2434.566,"endTime":2444.171,"body":"last two inches where as I get close to the floor and away from the floor."},{"startTime":2444.171,"endTime":2454.176,"body":"And so things like that, like find finding small ways to try to gamify the thing and be"},{"startTime":2444.171,"endTime":2454.176,"body":"like, am I going to be capable of doing this stupid crisscross applesauce thing?"},{"startTime":2454.797,"endTime":2457.402,"body":"Like to me, that's something that tangibly"},{"startTime":2457.402,"endTime":2459.824,"body":"would make me really happy if one day I nail it."},{"startTime":2459.824,"endTime":2464.587,"body":"And I'm like, holy shit, like I've been working for this for months and like I finally got"},{"startTime":2459.824,"endTime":2464.587,"body":"it type thing."},{"startTime":2464.987,"endTime":2475.035,"body":"So I think figuring out ways to include mobility work that benefits your more athletic"},{"startTime":2464.987,"endTime":2475.035,"body":"objectives is probably beneficial."},{"startTime":2475.035,"endTime":2477.643,"body":"wonderfully beneficial I could only imagine."},{"startTime":2478.021,"endTime":2479.401,"body":"Yeah."},{"startTime":2479.401,"endTime":2481.922,"body":"and then another one I have is, training for a competition."},{"startTime":2481.922,"endTime":2490.395,"body":"And we basically have alluded to this kind of all throughout, which is like, you know,"},{"startTime":2481.922,"endTime":2490.395,"body":"choose an event, whether it's like a cardio or a weightlifting or what am I missing?"},{"startTime":2490.395,"endTime":2493.846,"body":"Like what other kinds, like a high rocks is kind of like a mix of the two."},{"startTime":2495.466,"endTime":2498.667,"body":"some sort of triathlon type thing would be cool."},{"startTime":2498.667,"endTime":2504.399,"body":"Like that would be a really great way for this person to explore, to further explore."},{"startTime":2504.421,"endTime":2507.572,"body":"their athletic potential as you know, they've already gotten themselves lean."},{"startTime":2507.572,"endTime":2516.734,"body":"They're already running, maybe including some biking and swimming gives them something"},{"startTime":2507.572,"endTime":2516.734,"body":"else to really focus on and not just as a way of improving their fitness, but the cool"},{"startTime":2516.734,"endTime":2523.686,"body":"thing about adding in these different pursuits is that now you have new skills that you"},{"startTime":2516.734,"endTime":2523.686,"body":"need to master biking."},{"startTime":2523.686,"endTime":2528.328,"body":"While there is some skill in biking, it's probably less skill than from running."},{"startTime":2528.328,"endTime":2534.053,"body":"So it's probably the least skillful of the three swimming, the most skillful, like"},{"startTime":2534.053,"endTime":2538.146,"body":"the ability to be able, especially at 235, right?"},{"startTime":2538.146,"endTime":2547.403,"body":"Yeah, so I used to swim, swim team in ninth grade."},{"startTime":2547.403,"endTime":2549.385,"body":"That was actually the thing that got me into weightlifting."},{"startTime":2549.385,"endTime":2554.189,"body":"My swim coach in the summer before ninth grade was jacked."},{"startTime":2554.189,"endTime":2556.931,"body":"And I was like, dude, did you get that jacked just from swimming?"},{"startTime":2556.931,"endTime":2559.512,"body":"And he's like, no, like look at all these swimmers."},{"startTime":2559.831,"endTime":2565.366,"body":"They don't just swim like, come on, you know, he looked at me like, dude, I lift weights"},{"startTime":2559.831,"endTime":2565.366,"body":"like four times a week."},{"startTime":2565.366,"endTime":2569.068,"body":"And I was like, okay."},{"startTime":2569.109,"endTime":2573.452,"body":"But like I used to be a good swimmer in swim practice for swim team."},{"startTime":2573.492,"endTime":2577.275,"body":"I would swim basically a mile every day throughout the entire summer."},{"startTime":2577.536,"endTime":2584.181,"body":"And even days we didn't have swim team, I remember going out and doing it on my own."},{"startTime":2584.381,"endTime":2589.061,"body":"And now I was in Mexico over Christmas and went to swim."},{"startTime":2589.061,"endTime":2590.912,"body":"and I literally did two lengths of the pool."},{"startTime":2590.912,"endTime":2592.101,"body":"So like there and back."},{"startTime":2592.101,"endTime":2596.536,"body":"And then I was like, you know, like, like I can't get enough air."},{"startTime":2596.536,"endTime":2598.678,"body":"Like all my swimming technique is gone."},{"startTime":2598.678,"endTime":2603.952,"body":"My body is falling to the bottom and I'm like struggling to, it's just crazy how quickly"},{"startTime":2598.678,"endTime":2603.952,"body":"that goes."},{"startTime":2603.952,"endTime":2611.738,"body":"And so I think adding in another thing to pursue that involves some sort of skill element"},{"startTime":2603.952,"endTime":2611.738,"body":"could be extremely beneficial for this person as well."},{"startTime":2611.738,"endTime":2614.31,"body":"I mean, I love the competition."},{"startTime":2614.31,"endTime":2625.23,"body":"think I don't know why, but I do really think it it provides like a moment in time that"},{"startTime":2614.31,"endTime":2625.23,"body":"you have to prepare for sort of thing, you know, because there's if it's remotely"},{"startTime":2625.23,"endTime":2628.703,"body":"important to you, you don't want to kind of embarrass yourself."},{"startTime":2628.743,"endTime":2631.486,"body":"So it forces you to prepare for it."},{"startTime":2631.486,"endTime":2636.46,"body":"And you have to like back, you know, reverse engineer your way into said date."},{"startTime":2636.46,"endTime":2638.862,"body":"So I really, really love that."},{"startTime":2639.392,"endTime":2644.935,"body":"For anyone out there, would also encourage, have to be realistic with your timelines."},{"startTime":2644.935,"endTime":2649.477,"body":"That's something that I'll talk really commonly with the new prospective clients and stuff"},{"startTime":2644.935,"endTime":2649.477,"body":"about."},{"startTime":2649.477,"endTime":2659.681,"body":"I'll just be honest, I'll say, I think your timeline's really realistic or I'll be"},{"startTime":2649.477,"endTime":2659.681,"body":"upfront, like this is a very unrealistic timeline for the ambition level of your goal."},{"startTime":2661.782,"endTime":2666.044,"body":"I think it's just a wonderful choice for it, especially as we get older and in..."},{"startTime":2666.044,"endTime":2669.188,"body":"we kind of lose those sorts of like pursuits and stuff like that."},{"startTime":2669.188,"endTime":2679.673,"body":"So I do think it really helps take, you know, this, this kind of more looser idea of"},{"startTime":2669.188,"endTime":2679.673,"body":"something that you want to do and put it into more of like a structured container or"},{"startTime":2679.673,"endTime":2682.717,"body":"framework of making it happen."},{"startTime":2683.122,"endTime":2683.752,"body":"Yeah."},{"startTime":2683.752,"endTime":2684.432,"body":"Yeah."},{"startTime":2684.432,"endTime":2696.756,"body":"One of the things I did after writing down kind of my thoughts on this topic, which we've"},{"startTime":2684.432,"endTime":2696.756,"body":"been covering over the last 45 minutes and your thoughts is I queried chat GPT."},{"startTime":2696.756,"endTime":2698.286,"body":"This seems to be a theme of the show now."},{"startTime":2698.286,"endTime":2700.372,"body":"Just kind of see what chat GPT says."},{"startTime":2700.372,"endTime":2707.399,"body":"I actually think in this case, chat GPT more or less nailed all of the same topic heads"},{"startTime":2700.372,"endTime":2707.399,"body":"that you and I had."},{"startTime":2707.399,"endTime":2711.228,"body":"So embracing the process, not just the outcome, setting goals."},{"startTime":2711.228,"endTime":2719.99,"body":"focusing on recovery and longevity, celebrating small wins, finding joy in cross training,"},{"startTime":2711.228,"endTime":2719.99,"body":"focus on mental health and resilience, surround yourself with like-minded individuals,"},{"startTime":2719.99,"endTime":2723.083,"body":"adapt to your body's needs, finding inspiration in others."},{"startTime":2723.083,"endTime":2732.395,"body":"And then one that I skipped over that I think is actually really important to this"},{"startTime":2723.083,"endTime":2732.395,"body":"person's overall pursuit is emphasizing the bigger picture of health and longevity."},{"startTime":2732.395,"endTime":2734.626,"body":"And it seems like she is doing that."},{"startTime":2734.626,"endTime":2738.521,"body":"But I think that it's important not to lose that in the grand scheme of like,"},{"startTime":2738.521,"endTime":2742.502,"body":"You could do a competition or you could pursue this goal or pursue that goal or whatever."},{"startTime":2742.502,"endTime":2748.254,"body":"Like in the grand scheme of things, this person has made an incredible positive change in"},{"startTime":2742.502,"endTime":2748.254,"body":"their life."},{"startTime":2748.254,"endTime":2757.267,"body":"They went from being essentially obese, as they said in their question, to being"},{"startTime":2748.254,"endTime":2757.267,"body":"essentially athletically lean, like as lean as you would want to be without standing on a"},{"startTime":2757.267,"endTime":2764.329,"body":"bodybuilding stage, as well as continuing to lift weights, get stronger in the gym, which"},{"startTime":2757.267,"endTime":2764.329,"body":"she noted."},{"startTime":2764.333,"endTime":2768.016,"body":"improving her 10k times, like all these things are super dope."},{"startTime":2768.016,"endTime":2778.803,"body":"But remembering that the big picture is health and longevity, I think is also important"},{"startTime":2768.016,"endTime":2778.803,"body":"because for me, like I stay motivated to do what I do."},{"startTime":2778.803,"endTime":2781.485,"body":"And I don't have any competition on the horizon."},{"startTime":2781.485,"endTime":2785.287,"body":"My main objective is the bigger picture of health and longevity."},{"startTime":2785.287,"endTime":2792.829,"body":"And the pieces that I'm fitting into this pie are very much focusing on that goal."},{"startTime":2792.829,"endTime":2798.902,"body":"to the point that mobility is now becoming a concern for me because that's a piece of the"},{"startTime":2792.829,"endTime":2798.902,"body":"health and longevity."},{"startTime":2798.902,"endTime":2805.256,"body":"We already know cardio is only something I've been doing for the last like four years or"},{"startTime":2798.902,"endTime":2805.256,"body":"so and weights are ubiquitous."},{"startTime":2805.256,"endTime":2806.567,"body":"Like you can't change that."},{"startTime":2806.567,"endTime":2809.468,"body":"That's always been something that's a staple in my life."},{"startTime":2810.869,"endTime":2817.853,"body":"But the other one that I was gonna say is, man, I just blanked out."},{"startTime":2818.954,"endTime":2820.034,"body":"What am I missing here?"},{"startTime":2820.034,"endTime":2822.011,"body":"Health, longevity, pursuit."},{"startTime":2822.011,"endTime":2823.826,"body":"Enjoyment, perhaps?"},{"startTime":2823.969,"endTime":2825.116,"body":"No, it'll come back to me."},{"startTime":2825.116,"endTime":2827.769,"body":"Anyway, any thoughts you have on that as well?"},{"startTime":2827.769,"endTime":2834.603,"body":"My final one that I do think is important because I just let me get to it."},{"startTime":2835.004,"endTime":2840.248,"body":"Eventually the goal may become just smelling the roses of your achievements, right?"},{"startTime":2840.248,"endTime":2851.065,"body":"Having a lean physique that you enjoy, that's capable, you're able to go out and like do"},{"startTime":2840.248,"endTime":2851.065,"body":"your runs like you may, there may be a point or I can't even say may, there is probably"},{"startTime":2851.065,"endTime":2854.257,"body":"going to be a point where there's like no new muscle to be had, right?"},{"startTime":2854.257,"endTime":2856.805,"body":"There's no new PRs to set."},{"startTime":2856.805,"endTime":2861.418,"body":"but you can enjoy the achievements you've accomplished and just smell the roses."},{"startTime":2861.418,"endTime":2866.302,"body":"We're lean, we're healthy, we're capable, we exercise because it makes us feel good."},{"startTime":2866.302,"endTime":2868.193,"body":"It's how we wanna show up in the world."},{"startTime":2868.193,"endTime":2872.946,"body":"It's how we want to live our lives as a human and just enjoying that."},{"startTime":2872.946,"endTime":2884.326,"body":"And I guess I can say, selfishly, I look forward very fondly to that point because it's"},{"startTime":2872.946,"endTime":2884.326,"body":"always been a next pursuit for me, which..."},{"startTime":2884.326,"endTime":2898.227,"body":"I enjoy but but I this the stress component of it is quite high and large and and I and"},{"startTime":2884.326,"endTime":2898.227,"body":"I'd be lying if I I'd be lying if I didn't say I wasn't looking forward to like that"},{"startTime":2898.227,"endTime":2901.809,"body":"stress of achievement component being tied to it."},{"startTime":2903.111,"endTime":2908.074,"body":"Not not having a place in my life anymore and just being like I did these things that I'm"},{"startTime":2903.111,"endTime":2908.074,"body":"proud of."},{"startTime":2908.074,"endTime":2912.985,"body":"I do this because I want to feel good and be healthy and have a decent"},{"startTime":2912.985,"endTime":2919.884,"body":"health span and just move to feel good and eat good food because it makes my body feel"},{"startTime":2912.985,"endTime":2919.884,"body":"good sort of thing."},{"startTime":2919.884,"endTime":2926.486,"body":"And you're saying that you're looking forward to that goal or you think you're going to be"},{"startTime":2919.884,"endTime":2926.486,"body":"missing out by not having a more tangible, like competition-based goal?"},{"startTime":2926.555,"endTime":2928.268,"body":"No, I'm looking forward to that."},{"startTime":2928.268,"endTime":2930.019,"body":"Yeah, interesting."},{"startTime":2930.019,"endTime":2937.081,"body":"So the thing that I was going to add to my cardio, my weights, mobility work is explosive."},{"startTime":2937.081,"endTime":2947.044,"body":"And so I think the explosive stuff really fits into athleticism and longevity in a sense"},{"startTime":2937.081,"endTime":2947.044,"body":"that like the main way people get injured as they get older is inability to catch"},{"startTime":2947.044,"endTime":2954.016,"body":"themselves when they're stepping off a curb or tripping on something and not being able to"},{"startTime":2947.044,"endTime":2954.016,"body":"have the muscle coordination in their feet."},{"startTime":2954.216,"endTime":2960.67,"body":"and things like jumping, any kind of jumping, whether it's skipping, which I've been"},{"startTime":2954.216,"endTime":2960.67,"body":"including into my training recently, it's been super cool."},{"startTime":2960.711,"endTime":2962.161,"body":"I've been skipping."},{"startTime":2962.462,"endTime":2966.624,"body":"I've been, trying to focus on jumping again."},{"startTime":2967.13,"endTime":2968.596,"body":"my son's gotten into jump rope."},{"startTime":2968.596,"endTime":2974.73,"body":"So that's gotten me back into thinking about how much I hate double unders and maybe I"},{"startTime":2968.596,"endTime":2974.73,"body":"should start including those again."},{"startTime":2975.791,"endTime":2980.434,"body":"doing things like box jumps, doing things like, like hang high poles or Olympic lifting."},{"startTime":2980.434,"endTime":2983.14,"body":"Like you guys have heard me over the last year talk about how I."},{"startTime":2983.14,"endTime":2991.242,"body":"have this desire to incorporate more of that kind of explosive Olympic lifting esque type"},{"startTime":2983.14,"endTime":2991.242,"body":"movement into my training again."},{"startTime":2991.623,"endTime":2999.985,"body":"So I think there's a number of buckets and things that you could include beyond just"},{"startTime":2991.623,"endTime":2999.985,"body":"cardio and weights and then mobility and jumping and things like that."},{"startTime":2999.985,"endTime":3009.648,"body":"But I think you can even expand that pool out larger and you can do stability work like"},{"startTime":2999.985,"endTime":3009.648,"body":"you can practice balancing, which is another piece of longevity."},{"startTime":3009.648,"endTime":3010.488,"body":"And so"},{"startTime":3010.498,"endTime":3020.046,"body":"I just think there's a number of different pursuits you can do beyond just focusing on a"},{"startTime":3010.498,"endTime":3020.046,"body":"specific competition, but including multiple different disciplines into that pursuit of"},{"startTime":3020.046,"endTime":3021.199,"body":"kind of health and longevity."},{"startTime":3021.199,"endTime":3028.933,"body":"Well, there was one thing I thought about saying, but I didn't because I thought maybe it"},{"startTime":3021.199,"endTime":3028.933,"body":"wasn't overly realistic, but I'm not sure."},{"startTime":3028.933,"endTime":3030.605,"body":"Playing in adult sports league."},{"startTime":3030.605,"endTime":3037.848,"body":"That's one that, you we talked about that like lateral movement and like the the twisting"},{"startTime":3030.605,"endTime":3037.848,"body":"of the spine in that direction."},{"startTime":3037.929,"endTime":3042.611,"body":"Most sports that would be available to adults, let's call it what?"},{"startTime":3042.611,"endTime":3047.114,"body":"Soccer, a basketball league, potentially volleyball."},{"startTime":3047.114,"endTime":3048.094,"body":"What else am I missing?"},{"startTime":3048.094,"endTime":3049.486,"body":"Like a flag football."},{"startTime":3049.486,"endTime":3055.45,"body":"A lot will have some components of that, especially like the lateral movement and stuff."},{"startTime":3055.45,"endTime":3065.275,"body":"That's one that I think has its benefits in just moving your body in an athletic capacity"},{"startTime":3055.45,"endTime":3065.275,"body":"and will force a lot of these like movement patterns and things like balance, you know,"},{"startTime":3065.275,"endTime":3068.658,"body":"the triple hip extension and a lot of that just in sport."},{"startTime":3068.658,"endTime":3074.462,"body":"But like again, can containerize it in a way that's not, it's playing a game effectively."},{"startTime":3074.462,"endTime":3074.883,"body":"So."},{"startTime":3074.883,"endTime":3076.144,"body":"Yeah, I love that actually."},{"startTime":3076.144,"endTime":3087.014,"body":"There's just, there's so many different things that you can include to keep yourself"},{"startTime":3076.144,"endTime":3087.014,"body":"excited and, and looking forward to your training with variation, which I think is, an"},{"startTime":3087.014,"endTime":3098.935,"body":"important piece of this pursuit over a lifetime is not becoming so hyper-focused on just"},{"startTime":3087.014,"endTime":3098.935,"body":"running and lifting, which not saying this person is, but those are the two things they"},{"startTime":3098.935,"endTime":3101.677,"body":"listed in their, their question."},{"startTime":3101.887,"endTime":3109.293,"body":"I think it's just getting creative and expanding outside of that and including things that"},{"startTime":3101.887,"endTime":3109.293,"body":"may not directly contribute."},{"startTime":3109.293,"endTime":3116.8,"body":"like practicing your jumping and your lateral movement likely isn't going to make you"},{"startTime":3109.293,"endTime":3116.8,"body":"better at lifting or that much better at your 10k time."},{"startTime":3116.8,"endTime":3123.767,"body":"But I think that they have these kind of more intangible benefits that become tangible as"},{"startTime":3116.8,"endTime":3123.767,"body":"you get older."},{"startTime":3123.767,"endTime":3124.594,"body":"Agreed."},{"startTime":3124.67,"endTime":3126.371,"body":"Yeah."},{"startTime":3126.371,"endTime":3127.685,"body":"I think that's all I got."},{"startTime":3127.705,"endTime":3129.977,"body":"Cool, I think that's all we have on the back end of this one."},{"startTime":3129.977,"endTime":3131.988,"body":"So thank you for submitting the question."},{"startTime":3131.988,"endTime":3134.83,"body":"I think it was a really, really cool and thoughtful episode."},{"startTime":3135.671,"endTime":3138.204,"body":"Next week, we might need to take a little break."},{"startTime":3138.204,"endTime":3147.775,"body":"I'm gonna be very overloaded with client work on the back end of my traveling back to"},{"startTime":3138.204,"endTime":3147.775,"body":"Asia, probably very jet lag, so I might need to punt on the pod, but we'll see."},{"startTime":3147.775,"endTime":3148.233,"body":"So."},{"startTime":3148.233,"endTime":3151.675,"body":"Q \u0026A the following week and then keep going from there."},{"startTime":3151.745,"endTime":3152.146,"body":"Perfect."},{"startTime":3152.146,"endTime":3157.394,"body":"So episode 187, potentially next week, second week of April, or potentially the third."},{"startTime":3157.394,"endTime":3157.855,"body":"All right."},{"startTime":3157.855,"endTime":3160.199,"body":"So as always, guys, thank you for listening."},{"startTime":3160.199,"endTime":3161.962,"body":"Brian and I will talk to you soon."}]}