{"version":"1.0.0","segments":[{"startTime":25.151,"endTime":26.362000000000002,"body":"What is going on, guys?"},{"startTime":26.362000000000002,"endTime":27.993,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":27.993,"endTime":37.098,"body":"Today is episode one hundred eighty seven and this is our twenty twenty five rendition of"},{"startTime":27.993,"endTime":37.098,"body":"our April Instagram Q \u0026A."},{"startTime":37.098,"endTime":44.582,"body":"It's pretty wild that I have to start really providing details because this is probably"},{"startTime":37.098,"endTime":44.582,"body":"the fourth or fifth April Q \u0026A we've done, at least the fourth, I would say."},{"startTime":44.582,"endTime":47.223,"body":"um So pretty wild."},{"startTime":47.223,"endTime":54.807,"body":"Now we have a bunch of good questions, as always, some ones that I'm really, really"},{"startTime":47.223,"endTime":54.807,"body":"excited to dive into before we jump into that, as always."},{"startTime":54.965,"endTime":56.218,"body":"What's going on, Brian?"},{"startTime":56.282,"endTime":57.853,"body":"Yeah, man, super quick updates today."},{"startTime":57.853,"endTime":59.905,"body":"We have a bunch of awesome questions."},{"startTime":59.905,"endTime":67.59100000000001,"body":"But for me, I'm heading out on my annual mountain biking trip with the guys to Western"},{"startTime":59.905,"endTime":67.59100000000001,"body":"Colorado on Thursday."},{"startTime":67.59100000000001,"endTime":71.695,"body":"So by the time this episode comes out, I will have already finished my bike trip."},{"startTime":71.695,"endTime":73.636,"body":"So uh it was awesome."},{"startTime":73.717,"endTime":75.098,"body":"Anyways, just kidding."},{"startTime":75.098,"endTime":76.689,"body":"But yeah, really excited for the trip."},{"startTime":76.689,"endTime":82.023,"body":"The the bros all go hang out, drink a few beers, uh bike a lot."},{"startTime":82.023,"endTime":84.976,"body":"And uh it's always warm out there in the desert."},{"startTime":84.976,"endTime":85.51400000000001,"body":"So"},{"startTime":85.51400000000001,"endTime":86.994,"body":"Uh, really excited for this trip."},{"startTime":86.994,"endTime":89.254,"body":"Always look forward to it every year."},{"startTime":89.654,"endTime":92.434,"body":"Um, leading into my next update."},{"startTime":92.434,"endTime":94.874,"body":"I haven't been able to lift for the last four days."},{"startTime":94.874,"endTime":102.865,"body":"And even before that, it's been like maybe two days the prior week because both my kids"},{"startTime":94.874,"endTime":102.865,"body":"got injured this week and ended up in the ER."},{"startTime":102.865,"endTime":109.525,"body":"Um, Bryson broke his arm while wrist, I guess we were out biking, um, last Sunday."},{"startTime":109.525,"endTime":112.716,"body":"So I guess it would be like nine days ago now and"},{"startTime":112.716,"endTime":115.128,"body":"I was on one side of the bike park with Viv."},{"startTime":115.128,"endTime":118.631,"body":"Uh, she was on her little teeny bike, just doing easy stuff."},{"startTime":118.631,"endTime":121.153,"body":"And I send Bryson off and he's like seven and a half now."},{"startTime":121.153,"endTime":124.516,"body":"So I'm like, all right, dude, go check in with me every 10 to 15 minutes."},{"startTime":124.621,"endTime":126.648,"body":"just go have fun, come back, check in, et cetera."},{"startTime":126.648,"endTime":127.659,"body":"We have a, we have a pattern."},{"startTime":127.659,"endTime":129.639,"body":"We've been doing this for, for a while."},{"startTime":129.821,"endTime":133.213,"body":"And, uh, he didn't come back in 10 or 15 minutes."},{"startTime":133.213,"endTime":136.286,"body":"And so I'm kind of walking around, like looking at my watch, like, what do I do?"},{"startTime":136.286,"endTime":138.438,"body":"Do I grab Viv and like, go to where I think he is?"},{"startTime":138.438,"endTime":139.639,"body":"Like, I don't know exactly where he is."},{"startTime":139.639,"endTime":141.26999999999998,"body":"It's a pretty big bike park."},{"startTime":141.326,"endTime":150.43099999999998,"body":"And then right as I'm kind of ruminating on this, some lady rides up and goes, Hey, do you"},{"startTime":141.326,"endTime":150.43099999999998,"body":"have a seven and a half year old son who's out biking right now?"},{"startTime":150.511,"endTime":152.152,"body":"And I was like, yes."},{"startTime":152.232,"endTime":154.233,"body":"And she was like, he just sent me to come get you."},{"startTime":154.233,"endTime":155.374,"body":"He's injured."},{"startTime":155.426,"endTime":156.605,"body":"I was like, great."},{"startTime":156.605,"endTime":158.656,"body":"Exactly what a parent wants to hear."},{"startTime":158.656,"endTime":160.997,"body":"So I like sprint over across the bike park."},{"startTime":160.997,"endTime":164.41,"body":"It's probably somewhere between a quarter and a half mile."},{"startTime":164.731,"endTime":168.411,"body":"And, uh, the, uh, the bike lady."},{"startTime":168.411,"endTime":171.802,"body":"grabs Viv and kind of slowly walks her over to where Bryson is."},{"startTime":171.802,"endTime":178.394,"body":"I get there and I look at him and his wrist is like limp and deformed and uh not what a"},{"startTime":171.802,"endTime":178.394,"body":"parent wants to see."},{"startTime":178.394,"endTime":181.245,"body":"ended up spending the entire Sunday in ER."},{"startTime":181.245,"endTime":185.947,"body":"It wasn't just a simple break where they could have just casted him and sent him on his"},{"startTime":181.245,"endTime":185.947,"body":"way."},{"startTime":186.301,"endTime":190.808,"body":"The radius and the ulna, the two bones in the forearm uh became misaligned."},{"startTime":190.808,"endTime":193.039,"body":"So they're supposed to line up at the wrist."},{"startTime":193.125,"endTime":195.947,"body":"The radius was jutting forward by a few millimeters."},{"startTime":195.947,"endTime":203.011,"body":"On top of that, he broke a piece of his growth plate or some sort of separation of his"},{"startTime":195.947,"endTime":203.011,"body":"growth plate and the bone."},{"startTime":203.172,"endTime":204.383,"body":"They did this crazy thing."},{"startTime":204.383,"endTime":208.025,"body":"They put him on a bunch of ketamine and then manually like readjusted his arm."},{"startTime":208.025,"endTime":212.708,"body":"There was like three guys on him, one on his elbow, one on his wrist, one guy like yanking"},{"startTime":208.025,"endTime":212.708,"body":"and pulling."},{"startTime":212.708,"endTime":214.34,"body":"And it was just crazy."},{"startTime":214.34,"endTime":221.484,"body":"I'm sitting there like watching it and he's like, you know, in ketamine dream world,"},{"startTime":214.34,"endTime":221.484,"body":"unable to process any of it."},{"startTime":221.545,"endTime":222.376,"body":"And, uh,"},{"startTime":222.376,"endTime":228.2,"body":"And so the, the, the readjustment went really well, but we went into the follow-up"},{"startTime":222.376,"endTime":228.2,"body":"appointment on Wednesday and the adjustment didn't hold."},{"startTime":228.2,"endTime":229.312,"body":"So instead of."},{"startTime":229.312,"endTime":232.273,"body":"If it held, he just would have had a cast and life goes on."},{"startTime":233.114,"endTime":234.275,"body":"He has to do surgery."},{"startTime":234.275,"endTime":236.316,"body":"So yesterday was our surgery day."},{"startTime":236.316,"endTime":238.517,"body":"I spent the entire day in the hospital."},{"startTime":238.606,"endTime":239.949,"body":"Um, he had his surgery."},{"startTime":239.949,"endTime":240.609,"body":"It was effective."},{"startTime":240.609,"endTime":241.29,"body":"Everything's good."},{"startTime":241.29,"endTime":242.461,"body":"He's got pins in his wrist."},{"startTime":242.461,"endTime":244.321,"body":"Everything's going to heal properly."},{"startTime":244.502,"endTime":250.716,"body":"Two days ago, Viv was doing some results in the basement and slammed her eye into the"},{"startTime":244.502,"endTime":250.716,"body":"corner of a table."},{"startTime":251.114,"endTime":262.801,"body":"Had to rush her to the hospital with like a two inch gash above her eye It's been a week"},{"startTime":251.114,"endTime":262.801,"body":"So I've only lifted twice I'm only gonna lift, you know Maybe one more time this week"},{"startTime":262.801,"endTime":272.447,"body":"because we're going to bike on Thursday for the whole weekend So just one of those one of"},{"startTime":262.801,"endTime":272.447,"body":"those weird two-week periods where I'm just trying to move as much as I can get what I can"},{"startTime":272.447,"endTime":278.58000000000004,"body":"in But everything is completely thrown off Such as life, I guess"},{"startTime":278.58000000000004,"endTime":283.113,"body":"as it goes, neither of my kids have had serious injuries throughout their life so far."},{"startTime":283.154,"endTime":285.756,"body":"So as it does, they both come in the same week."},{"startTime":285.756,"endTime":288.448,"body":"ah Yeah, final update."},{"startTime":288.448,"endTime":291.541,"body":"I have a new episode of my life reflected podcast out."},{"startTime":291.541,"endTime":299.227,"body":"ah With the second episode was gonna be us interviewing this ultra marathon girl, Rebecca,"},{"startTime":291.541,"endTime":299.227,"body":"who's awesome."},{"startTime":299.248,"endTime":302.571,"body":"I think I mentioned that we recorded the episode, but it recorded muted."},{"startTime":302.571,"endTime":304.712,"body":"So we're gonna have to rerecord that one."},{"startTime":304.712,"endTime":306.994,"body":"ah In the meantime."},{"startTime":307.252,"endTime":309.223,"body":"Greg decided that he wanted to interview me."},{"startTime":309.223,"endTime":314.764,"body":"So in the first episode, I interviewed Greg, which I thought was a great episode talking"},{"startTime":309.223,"endTime":314.764,"body":"about his extroverted nature and all of that stuff."},{"startTime":314.764,"endTime":317.425,"body":"He wanted to flip the script and interview me."},{"startTime":317.425,"endTime":328.958,"body":"So it was a two hour episode of Greg kind of getting to ask me all the questions he wants"},{"startTime":317.425,"endTime":328.958,"body":"to know about my athletic development through the years, my views on exercise addiction."},{"startTime":328.958,"endTime":334.858,"body":"And we have a question on that today in this podcast, um, a lot of discussion around my"},{"startTime":328.958,"endTime":334.858,"body":"nature and"},{"startTime":334.858,"endTime":339.042,"body":"kind of why I'm the way I am, how I went through life to become the person I am."},{"startTime":339.042,"endTime":341.094,"body":"So Greg did a great job with that interview."},{"startTime":341.094,"endTime":343.476,"body":"If anyone's interested, that's currently available."},{"startTime":343.476,"endTime":347.061,"body":"Life Reflected podcast on any of the podcast apps."},{"startTime":347.061,"endTime":352.671,"body":"The uncanny ability of both your children to get hurt, like within days of each other,"},{"startTime":347.061,"endTime":352.671,"body":"is..."},{"startTime":354.496,"endTime":359.985,"body":"is only what you would expect, like honestly, which is, I'm sure, incredibly frustrating."},{"startTime":360.234,"endTime":362.147,"body":"Yeah, yeah, incredibly frustrating."},{"startTime":362.147,"endTime":364.07,"body":"And then, you know, Kim's a bit superstitious."},{"startTime":364.07,"endTime":366.093,"body":"And she's like, everything comes in threes."},{"startTime":366.093,"endTime":372.343,"body":"And so we're waiting, we're like waiting for the third shoe to drop now, you know, like"},{"startTime":366.093,"endTime":372.343,"body":"I'm going to I'm going I'm going mountain biking in Fruta for the weekend."},{"startTime":372.343,"endTime":375.166,"body":"And she's just like, you better fucking not get injured, you know."},{"startTime":375.719,"endTime":377.959,"body":"Yeah, I like I have to side with Kim on this one."},{"startTime":377.959,"endTime":380.215,"body":"I may have to just be extra, extra careful."},{"startTime":380.215,"endTime":380.686,"body":"I will."},{"startTime":380.686,"endTime":382.128,"body":"Yeah, what's going on with you?"},{"startTime":382.291,"endTime":383.552,"body":"ah Not too much."},{"startTime":383.552,"endTime":386.855,"body":"I am in week four of my prep now."},{"startTime":386.855,"endTime":388.796,"body":"So that is pretty much it."},{"startTime":388.796,"endTime":395.811,"body":"I have been living Groundhog Day, which honestly, I kind of like I like having this big"},{"startTime":388.796,"endTime":395.811,"body":"objective."},{"startTime":395.811,"endTime":401.876,"body":"And then my goal is like, I just have to stack my action items today and it's a victory on"},{"startTime":395.811,"endTime":401.876,"body":"the day."},{"startTime":401.876,"endTime":404.228,"body":"And I just have to do that one hundred and twelve times."},{"startTime":404.228,"endTime":407.2,"body":"And I'm already twenty two days into that."},{"startTime":407.2,"endTime":408.651,"body":"So it's it's."},{"startTime":408.915,"endTime":412.475,"body":"I don't mind it as much as I feel like I should."},{"startTime":412.475,"endTime":415.819,"body":"We'll see how I feel when I'm in like days 80 and 90 and stuff."},{"startTime":415.942,"endTime":418.185,"body":"I mean, I think you thrive on being regimented."},{"startTime":418.185,"endTime":426.234,"body":"Like this is literally the way more or less within a 10 % deviance, I would say this is"},{"startTime":418.185,"endTime":426.234,"body":"the way you live your life for the last decade."},{"startTime":426.479,"endTime":430.842,"body":"Yeah, it's kind of, just enjoy it, right?"},{"startTime":430.842,"endTime":435.946,"body":"And I know so much of what I don't enjoy in life and so far it's been pretty easy."},{"startTime":435.946,"endTime":440.69,"body":"um I've even like doubled down on like my work stuff."},{"startTime":440.69,"endTime":443.312,"body":"You know, my work has gotten more efficient and stuff."},{"startTime":443.312,"endTime":444.492,"body":"I'm going to bed early."},{"startTime":444.492,"endTime":446.904,"body":"um I'm enjoying it, right?"},{"startTime":446.904,"endTime":451.337,"body":"So that I'm enjoying giving my all to something, right?"},{"startTime":451.337,"endTime":452.178,"body":"And I think there's some..."},{"startTime":452.178,"endTime":453.459,"body":"uh"},{"startTime":453.459,"endTime":456.499,"body":"credence in that still haven't made any further adjustments."},{"startTime":456.499,"endTime":459.439,"body":"I'm still in 3,700 calories per day."},{"startTime":459.439,"endTime":461.999,"body":"Body weight is still going down."},{"startTime":461.999,"endTime":464.819,"body":"I moved a lot from the travel, right?"},{"startTime":464.819,"endTime":471.839,"body":"The day before my trip back to the US, I was 231 something when I came back, I was 226."},{"startTime":471.839,"endTime":474.499,"body":"And that 231 was a low for the week."},{"startTime":474.679,"endTime":477.479,"body":"But now I'm sitting back up in like the 228."},{"startTime":477.479,"endTime":482.299,"body":"I've had like three consecutive days in the 228 back to training everything else all in"},{"startTime":477.479,"endTime":482.299,"body":"place."},{"startTime":482.379,"endTime":483.01,"body":"So"},{"startTime":483.01,"endTime":488.844,"body":"Still moving good, still getting leaner, and doing the best to enjoy it, per se."},{"startTime":489.061,"endTime":490.582,"body":"So two things on that real quick."},{"startTime":490.582,"endTime":494.654,"body":"One is that you had said prior to the trip that you always tend to lose weight when you"},{"startTime":490.582,"endTime":494.654,"body":"travel."},{"startTime":494.654,"endTime":496.235,"body":"So no surprise there."},{"startTime":496.235,"endTime":510.723,"body":"Uh, and then second, how did you do on getting in all your workouts, say all in quotes,"},{"startTime":496.235,"endTime":510.723,"body":"all your workouts over the course of all the travel you had from Bali to the U S and then"},{"startTime":510.723,"endTime":513.6949999999999,"body":"being in the U S and then all the travel back from the U S to Bali."},{"startTime":513.6949999999999,"endTime":515.546,"body":"Like did, were you able to keep up with your workouts?"},{"startTime":515.546,"endTime":516.587,"body":"Are you a bit behind?"},{"startTime":516.587,"endTime":517.847,"body":"What's that look like?"},{"startTime":517.912,"endTime":519.893,"body":"yeah, no, I missed numerous."},{"startTime":519.893,"endTime":527.3050000000001,"body":"It effectively ended up being like a D load week, you know, and for reference, like I flew"},{"startTime":519.893,"endTime":527.3050000000001,"body":"out Wednesday night."},{"startTime":527.3050000000001,"endTime":529.665,"body":"Wednesday, I trained legs, right?"},{"startTime":529.685,"endTime":534.9069999999999,"body":"I was traveling literally like on flights and airports from five p.m."},{"startTime":534.9069999999999,"endTime":545.731,"body":"when I left my villa Wednesday here in Bali until I got at the airport in my hometown or"},{"startTime":534.9069999999999,"endTime":545.731,"body":"turn out the airport, the hotel at my hometown after midnight."},{"startTime":545.731,"endTime":547.582,"body":"Thursday heading into Friday, right?"},{"startTime":547.582,"endTime":558.705,"body":"So it's now like Friday morning, funeral, family stuff all day, Friday, Saturday, more"},{"startTime":547.582,"endTime":558.705,"body":"family stuff, went down to Philly to see my sister from my other side of the family and"},{"startTime":558.705,"endTime":559.796,"body":"then flew out of Philly."},{"startTime":559.796,"endTime":562.527,"body":"ah It's now, you know, six p.m."},{"startTime":562.527,"endTime":563.237,"body":"Saturday."},{"startTime":563.237,"endTime":564.917,"body":"I'm going to the airport."},{"startTime":564.917,"endTime":568.479,"body":"I get back to Bali, my home one a.m."},{"startTime":568.479,"endTime":570.168,"body":"heading into Tuesday morning."},{"startTime":570.168,"endTime":571.896,"body":"Jesus, that is insane."},{"startTime":571.896,"endTime":574.796,"body":"I mean, I know the time change goes the other way, but that's crazy."},{"startTime":574.859,"endTime":577.892,"body":"Yeah, it was it was the worst travel experience I've had."},{"startTime":577.892,"endTime":580.703,"body":"Everything was delayed, missed connections."},{"startTime":580.744,"endTime":584.497,"body":"My bag ended up in lost and found in the Rome airport."},{"startTime":584.497,"endTime":588.37,"body":"And just by luck, I was like, hey, just you know, I've had a rough trip."},{"startTime":588.37,"endTime":590.552,"body":"Can you guys just like double check everything's right?"},{"startTime":590.552,"endTime":592.564,"body":"And they're like, we're glad you stopped in."},{"startTime":592.564,"endTime":597.598,"body":"This bag has just been sitting down and lost and found and no one knows who's it was."},{"startTime":597.598,"endTime":603.977,"body":"And I was just like I was I was holding it together, but I was furious."},{"startTime":603.977,"endTime":612.066,"body":"so mad that I'm sitting there and my watch keeps sending me the like, you should calm"},{"startTime":603.977,"endTime":612.066,"body":"down, like your heart rate's above 100, you know, and I'm just sitting there and I can"},{"startTime":612.066,"endTime":613.232,"body":"just, I just couldn't let it go."},{"startTime":613.232,"endTime":616.402,"body":"I was so mad about everything going wrong with the travel."},{"startTime":616.402,"endTime":621.377,"body":"um So I'm glad it's behind me and I'm never gonna talk about it again."},{"startTime":621.43,"endTime":621.851,"body":"Nice."},{"startTime":621.851,"endTime":624.554,"body":"Well, uh, thanks for the update, dude."},{"startTime":624.554,"endTime":626.511,"body":"That was interesting and very unfortunate."},{"startTime":626.511,"endTime":631.21,"body":"ah Yeah, let's let's let's dive in."},{"startTime":631.21,"endTime":633.584,"body":"Yeah, let me kick this one over to you to start."},{"startTime":633.584,"endTime":642.759,"body":"Have you ever had to refer a client for ECAL metabolic testing due to normal labs plus you"},{"startTime":633.584,"endTime":642.759,"body":"believe they were telling you the truth, but they just weren't losing the weight?"},{"startTime":642.759,"endTime":643.934,"body":"I have not."},{"startTime":644.452,"endTime":646.914,"body":"I'm not saying it cannot happen."},{"startTime":646.914,"endTime":650.137,"body":"I'd say the likelihood is very, very, very, very, very low."},{"startTime":650.137,"endTime":658.764,"body":"um I have had any times where things seem like really, really sticky with a client"},{"startTime":650.137,"endTime":658.764,"body":"stickier than needs to be."},{"startTime":659.165,"endTime":663.079,"body":"And we also haven't lost any considerable amount of weight."},{"startTime":663.079,"endTime":666.442,"body":"Like we're in our first like five to seven pounds or something."},{"startTime":666.442,"endTime":671.204,"body":"And I asked for labs because of this."},{"startTime":671.204,"endTime":674.546,"body":"There's either something which happens very infrequently."},{"startTime":674.546,"endTime":680.45,"body":"talking about I'm in my seventh full time year of coaching, maybe like once per year."},{"startTime":680.45,"endTime":686.553,"body":"Someone's thyroid is like gutted or hormones are like non-existent or something like that."},{"startTime":686.693,"endTime":689.515,"body":"It's like a one in a hundred type of client sort of thing."},{"startTime":689.515,"endTime":698.608,"body":"So that happens or more commonly someone's just lying to you, you know, and that's and"},{"startTime":689.515,"endTime":698.608,"body":"then it doesn't come out until you really push for labs."},{"startTime":698.608,"endTime":702.728,"body":"And then they'll say like, I haven't been, you know, completely honest about certain"},{"startTime":698.608,"endTime":702.728,"body":"things."},{"startTime":702.728,"endTime":709.568,"body":"And there you can typically tell like if someone is like, let's say like 30 % body fat"},{"startTime":702.728,"endTime":709.568,"body":"plus the odds of them line."},{"startTime":709.568,"endTime":713.228,"body":"Unfortunately, I'm just speaking in numbers here are higher."},{"startTime":713.508,"endTime":724.048,"body":"The one thing I would say from this, if you've had someone who's lost a considerable"},{"startTime":713.508,"endTime":724.048,"body":"amount of weight, you're kind of run and you may be nearing the end of your runway of this"},{"startTime":724.048,"endTime":724.948,"body":"first attempt."},{"startTime":724.948,"endTime":728.442,"body":"And you kind of got to go through a little bit of a refeeding period."},{"startTime":728.442,"endTime":733.802,"body":"being more kind to the body, restoring metabolic rate and stuff, and then get the rest of"},{"startTime":728.442,"endTime":733.802,"body":"the fat off."},{"startTime":733.802,"endTime":736.779,"body":"um In my experience."},{"startTime":736.779,"endTime":745.145,"body":"Yeah, I don't work with as many clients in that kind of population of just trying to lose"},{"startTime":736.779,"endTime":745.145,"body":"weight per se."},{"startTime":745.265,"endTime":750.188,"body":"But yeah, I've never had a situation where we were unable to lose weight."},{"startTime":750.609,"endTime":759.175,"body":"And yeah, it just always seems to be more the situation that you mentioned, where they're"},{"startTime":750.609,"endTime":759.175,"body":"just kind of maybe benignly misinformed."},{"startTime":759.175,"endTime":765.293,"body":"It's not always like a malicious thing where they're like, I'm purposefully trying to be"},{"startTime":759.175,"endTime":765.293,"body":"dubious here."},{"startTime":765.293,"endTime":769.296,"body":"but they just are kind of miscalculating things and not fully aware of what they're doing."},{"startTime":769.296,"endTime":771.112,"body":"And you kind of dig into that and fix the problem."},{"startTime":771.112,"endTime":772.957,"body":"And then the scale starts moving again."},{"startTime":773.06,"endTime":776.052,"body":"but ninely misinformed is such a perfect way to put it."},{"startTime":776.323,"endTime":777.363,"body":"Cool, I love that."},{"startTime":777.363,"endTime":779.206,"body":"All right, next one again to you."},{"startTime":779.206,"endTime":784.791,"body":"What's up with the new trend of upping creatine dose from five grams to 10 grams plus?"},{"startTime":785.316,"endTime":795.356,"body":"I've seen this a lot, well into places that I wouldn't expect, where I typically get my"},{"startTime":785.316,"endTime":795.356,"body":"finance information and stuff from."},{"startTime":795.656,"endTime":811.856,"body":"I'm not 100 % sure, but my best guess is there is a recent published research that came"},{"startTime":795.656,"endTime":811.856,"body":"out about a pretty hefty dose of creatine, which I think might amount to about 20 to 25"},{"startTime":811.856,"endTime":814.732,"body":"grams in a single."},{"startTime":814.732,"endTime":823.127,"body":"like in a day can what would be the proper term here, attenuate potentially like a very"},{"startTime":814.732,"endTime":823.127,"body":"big sleep disturbance."},{"startTime":823.127,"endTime":835.264,"body":"So if you have like a four hour night of sleep and you need to be like on it, if you like"},{"startTime":823.127,"endTime":835.264,"body":"mega dose creatine, it can temporarily within these acute periods of time restore like uh"},{"startTime":835.264,"endTime":842.709,"body":"cognitive function, critical thinking skills, et cetera, that would be typically greatly"},{"startTime":835.264,"endTime":842.709,"body":"impaired by that reduced night of sleep."},{"startTime":842.709,"endTime":843.019,"body":"Yeah."},{"startTime":843.019,"endTime":845.551,"body":"So I think this is, multifaceted."},{"startTime":845.551,"endTime":848.843,"body":"There's two kind of prongs here."},{"startTime":848.843,"endTime":857.409,"body":"One is what you mentioned that on an acute basis, if there's a night where say you're out"},{"startTime":848.843,"endTime":857.409,"body":"late with friends, you don't get a lot of sleep, uh, your jet lag, whatever the situation"},{"startTime":857.409,"endTime":862.312,"body":"is, you take a huge massive dose, like you said, 20 or 25 grams."},{"startTime":862.312,"endTime":866.955,"body":"And that appears to, like you said, attenuate some of the"},{"startTime":867.127,"endTime":873.058,"body":"maladies that could occur from lack of sleep as far as like blood sugar and cognitive"},{"startTime":867.127,"endTime":873.058,"body":"function and things like that."},{"startTime":873.058,"endTime":880.178,"body":"Secondarily, I follow very closely a woman named Louisa Nicola, who's a neuroscientist."},{"startTime":880.178,"endTime":886.538,"body":"And she's also like a huge proponent of weightlifting for women, but just, I mean,"},{"startTime":880.178,"endTime":886.538,"body":"everyone in general."},{"startTime":886.798,"endTime":892.798,"body":"And she was just on my feed the other day talking about a new study."},{"startTime":892.798,"endTime":895.598,"body":"She's deep into the Alzheimer's side of things."},{"startTime":895.598,"endTime":905.162,"body":"talking about how five grams per day is great for muscle saturation to get you all the"},{"startTime":895.598,"endTime":905.162,"body":"creatine you'll need for, for muscle response, hypertrophy, et cetera."},{"startTime":905.162,"endTime":917.107,"body":"But to get the brain benefits, whether that's to potentially attenuate or, uh, decrease"},{"startTime":905.162,"endTime":917.107,"body":"the likelihood of getting Alzheimer's later in life or just the cognitive benefits that do"},{"startTime":917.107,"endTime":920.188,"body":"come with creatine that are now coming to light."},{"startTime":920.679,"endTime":923.86,"body":"it seems that 10 grams per day as an average,"},{"startTime":923.86,"endTime":926.713,"body":"or a body weight based equivalent."},{"startTime":926.713,"endTime":935.179,"body":"So if 10 grams is the right amount for 140 pound woman, maybe it's 12 or 15 grams for a"},{"startTime":926.713,"endTime":935.179,"body":"larger male."},{"startTime":935.26,"endTime":941.065,"body":"That would be the amount that you need to fully get the benefits cognitively and the brain"},{"startTime":935.26,"endTime":941.065,"body":"function and all of that stuff."},{"startTime":941.065,"endTime":943.647,"body":"So I would need to dig into that study."},{"startTime":943.647,"endTime":947.19,"body":"But those are kind of the two areas that I've seen regarding this question."},{"startTime":947.641,"endTime":948.151,"body":"Wonderful."},{"startTime":948.151,"endTime":958.107,"body":"um The one thing I should point out is in the one study that I referenced, they did still"},{"startTime":948.151,"endTime":958.107,"body":"see the digestive ah disruptions from the large doses of creatine."},{"startTime":958.107,"endTime":967.733,"body":"So if your bowels get loose and you feel all kind of your guts in a bunch, it's likely the"},{"startTime":958.107,"endTime":967.733,"body":"25 gram, you know, a single serving of creatine."},{"startTime":967.97,"endTime":971.105,"body":"Yeah, and mean, some people are just more susceptible to that than others."},{"startTime":971.105,"endTime":974.061,"body":"All right, next question again to you."},{"startTime":974.061,"endTime":979.601,"body":"What would be the least riskiest PED to experiment with oral anivar?"},{"startTime":979.601,"endTime":981.314,"body":"So it is not oral anivar."},{"startTime":981.314,"endTime":986.535,"body":"I was gonna say anything oral can't be good for you because it has to be processed through"},{"startTime":981.314,"endTime":986.535,"body":"the organs, right?"},{"startTime":986.535,"endTime":987.628,"body":"Yeah."},{"startTime":988.079,"endTime":998.746,"body":"I there might be like one or two these one offs that are not like I believe it's 17 alpha"},{"startTime":988.079,"endTime":998.746,"body":"alkylated to in that is what is like on unkind to the liver."},{"startTime":998.746,"endTime":1000.817,"body":"So it's not anything oral."},{"startTime":1000.817,"endTime":1001.118,"body":"Right."},{"startTime":1001.118,"endTime":1008.052,"body":"The least riskiest is testosterone because it's bioidentical in your body already knows"},{"startTime":1001.118,"endTime":1008.052,"body":"what to do with it."},{"startTime":1008.052,"endTime":1008.453,"body":"Right."},{"startTime":1008.453,"endTime":1014.958,"body":"um Do you just put it in in a small amount uh if you decide to go down?"},{"startTime":1014.958,"endTime":1019.043,"body":"But I can promise you it's not oral, right?"},{"startTime":1019.043,"endTime":1024.229,"body":"And unfortunately, if you decide to go down that route, injecting yourself is part of it."},{"startTime":1024.229,"endTime":1031.998,"body":"And I think it's worthwhile that it is prohibitive in that nature because it's not fun"},{"startTime":1024.229,"endTime":1031.998,"body":"injecting yourself."},{"startTime":1031.998,"endTime":1032.629,"body":"I'll say that."},{"startTime":1032.629,"endTime":1034.262,"body":"I'll take this one to you, Brian."},{"startTime":1035.005,"endTime":1039.136,"body":"What should someone with extremely lagging forearms do?"},{"startTime":1039.136,"endTime":1040.716,"body":"masturbate with both arms?"},{"startTime":1040.716,"endTime":1043.9160000000002,"body":"No, I'm just playing y'all."},{"startTime":1043.932,"endTime":1057.783,"body":"But yeah, I so I actually have not had a client over the years ever say that their"},{"startTime":1043.932,"endTime":1057.783,"body":"forearms are lagging and they want to improve their forearms specifically."},{"startTime":1057.783,"endTime":1063.383,"body":"It seems that over the course of the years through direct bicep work and back work,"},{"startTime":1063.713,"endTime":1067.245,"body":"there's always been sufficient forearm development as well."},{"startTime":1067.546,"endTime":1069.017,"body":"I understand that's not always the case."},{"startTime":1069.017,"endTime":1080.495,"body":"So for this question asker, the way that I would approach this beyond just doing, you"},{"startTime":1069.017,"endTime":1080.495,"body":"know, heavy back work and bicep work would be to incorporate different wrist flexion and"},{"startTime":1080.495,"endTime":1082.277,"body":"wrist extension exercises."},{"startTime":1082.277,"endTime":1091.483,"body":"So think about, know, you could have a barbell, easy bar dumbbell, something like that in"},{"startTime":1082.277,"endTime":1091.483,"body":"your palm with your palm up being supinated and you stretch"},{"startTime":1091.657,"endTime":1095.848,"body":"at the back, make sure you get a deep stretch in the forearm and then contract forward."},{"startTime":1095.848,"endTime":1101.47,"body":"You can do the reverse where you turn your palm facing down and you stretch down and then"},{"startTime":1095.848,"endTime":1101.47,"body":"come up."},{"startTime":1101.63,"endTime":1105.211,"body":"Both of those will target the forearm muscles on either side."},{"startTime":1105.211,"endTime":1110.432,"body":"And then hammer curls where you do like a full curl, but you're in a neutral grip."},{"startTime":1110.432,"endTime":1112.013,"body":"You can do those as a full curl."},{"startTime":1112.013,"endTime":1118.394,"body":"So you're getting the bicep brachialis and you could also do them just as wrist curls."},{"startTime":1118.394,"endTime":1121.003,"body":"Like we were doing the other two movements where instead of"},{"startTime":1121.003,"endTime":1128.046,"body":"just curling supinated or pronated, you're doing a wrist curl uh matter of two or three"},{"startTime":1121.003,"endTime":1128.046,"body":"inches of movement with the hammer grip."},{"startTime":1128.046,"endTime":1129.146,"body":"So I think those are great."},{"startTime":1129.146,"endTime":1136.059,"body":"uh I also think doing things like hangs and farmers carries and uh barbell holds."},{"startTime":1136.059,"endTime":1143.512,"body":"So like think of how you would set up for like a heavy set of shrugs, but instead of"},{"startTime":1136.059,"endTime":1143.512,"body":"shrugging, just literally hold the bar and death grip the thing."},{"startTime":1143.773,"endTime":1149.099,"body":"So yeah, a number of different avenues that you can take to increase uh forearm growth."},{"startTime":1149.099,"endTime":1156.75,"body":"And then you just want to be cognizant about where you're putting that in your program so"},{"startTime":1149.099,"endTime":1156.75,"body":"that it doesn't interfere with any of the other stuff that might be around it on, you"},{"startTime":1156.75,"endTime":1157.753,"body":"know, surrounding days."},{"startTime":1157.753,"endTime":1165.701,"body":"My only addition there is I would stop using straps if they are seriously lagging."},{"startTime":1165.701,"endTime":1177.343,"body":"um Now there's certain exercises like heavy RDLs, um know, certain things that just you're"},{"startTime":1165.701,"endTime":1177.343,"body":"going to need the straps for like Bulgarian split squats, those sorts of things."},{"startTime":1177.343,"endTime":1181.347,"body":"But your pulldowns, your rows, I would stop using straps."},{"startTime":1181.746,"endTime":1194.462,"body":"So you feel like that's a worthwhile sacrifice to turn back work more into forearm work in"},{"startTime":1181.746,"endTime":1194.462,"body":"that case versus just using straps for the back work and then adding in some direct work"},{"startTime":1194.462,"endTime":1196.323,"body":"for the forearms to compensate?"},{"startTime":1196.323,"endTime":1197.854,"body":"I mean, I think you could do either."},{"startTime":1197.854,"endTime":1204.315,"body":"um It's it's it's really hard for me to say like my forearms have exploded."},{"startTime":1204.315,"endTime":1207.257,"body":"But let's be clear, it's because of the PEDs."},{"startTime":1207.498,"endTime":1214.02,"body":"But it also at the same time was right around when I stopped using the straps because I"},{"startTime":1207.498,"endTime":1214.02,"body":"had such such bad forearm pain."},{"startTime":1214.321,"endTime":1218.822,"body":"I it's really hard to say, I think."},{"startTime":1218.822,"endTime":1225.705,"body":"But like now my back works not limited by my forearms because they've gotten so insanely"},{"startTime":1218.822,"endTime":1225.705,"body":"strong."},{"startTime":1225.732,"endTime":1230.333,"body":"um Like I don't notice a difference in performance when I use my straps or not."},{"startTime":1231.033,"endTime":1241.745,"body":"But I would say like if you don't have the time and your forearms are like enough of a"},{"startTime":1231.033,"endTime":1241.745,"body":"problem where you care to make them better, I would maybe temporarily eight weeks or so"},{"startTime":1241.745,"endTime":1244.896,"body":"take take a reduction in back capacity to bring them up."},{"startTime":1244.896,"endTime":1253.197,"body":"If you do have a lot of time, then I would do what Brian said and put the forearm work"},{"startTime":1244.896,"endTime":1253.197,"body":"directly in and continue to use them on your back days, the straps."},{"startTime":1253.27,"endTime":1264.228,"body":"Yeah, regarding the use of straps on back day, I'll say that on any of the exercises that"},{"startTime":1253.27,"endTime":1264.228,"body":"I can do with the uh prime rotate handles or the mag grips would be like a similar"},{"startTime":1264.228,"endTime":1265.87,"body":"formation of handle."},{"startTime":1265.87,"endTime":1268.812,"body":"I don't use straps on because it's ergonomic."},{"startTime":1268.812,"endTime":1273.075,"body":"It's ergonomically sufficient that I feel like my grip is not compromised."},{"startTime":1273.135,"endTime":1280.1,"body":"But when I'm doing something like a wide grip pull down with the straight bar or a T bar"},{"startTime":1273.135,"endTime":1280.1,"body":"row."},{"startTime":1280.184,"endTime":1284.927,"body":"those movements don't have that mad grip handle that's really nice and comfortable for me."},{"startTime":1284.927,"endTime":1294.432,"body":"And so I do feel a little bit of a slip if I'm going close to failure on these sets on"},{"startTime":1284.927,"endTime":1294.432,"body":"these movements without kind of the mag grip handle, I need to use straps there."},{"startTime":1294.487,"endTime":1297.818,"body":"And one thing I think that's really interesting as a not interesting."},{"startTime":1297.818,"endTime":1301.76,"body":"Another point, I think your hand size plays a role, right?"},{"startTime":1301.76,"endTime":1304.471,"body":"My hands are probably slightly larger than average."},{"startTime":1304.471,"endTime":1310.844,"body":"So like wrapping my hand around like the the pull down bar or whatever, it's I can do it."},{"startTime":1310.844,"endTime":1318.307,"body":"But ironically, I'm kind of the opposite when I use the mag grip and stuff like that's"},{"startTime":1310.844,"endTime":1318.307,"body":"where my hands will slip and I'll get like a lot of hand fatigue."},{"startTime":1318.307,"endTime":1323.809,"body":"But then if I'm doing like a pull down or something like that, like I can just lock it on"},{"startTime":1318.307,"endTime":1323.809,"body":"and I have zero issues."},{"startTime":1323.809,"endTime":1324.264,"body":"So"},{"startTime":1324.264,"endTime":1327.579,"body":"it's must be individual here and based on hand size and all that good stuff."},{"startTime":1327.579,"endTime":1328.0,"body":"Yep."},{"startTime":1328.0,"endTime":1328.441,"body":"Cool."},{"startTime":1328.441,"endTime":1331.525,"body":"Okay, I will kick this one to you to start."},{"startTime":1331.626,"endTime":1336.273,"body":"What kind of RIR do you recommend training to in a deficit?"},{"startTime":1336.273,"endTime":1339.297,"body":"Go to failure ever, question."},{"startTime":1339.476,"endTime":1352.247,"body":"Yeah, we've actually talked about this quite a bit on the podcast in prior episodes and"},{"startTime":1339.476,"endTime":1352.247,"body":"you and I, think both are proponents of lowering volume and increasing effort in a deficit"},{"startTime":1352.247,"endTime":1360.053,"body":"because you just have fewer recovery resources available and lower attention and focus."},{"startTime":1360.154,"endTime":1367.246,"body":"And so having to do two or three sets to a couple RIR, you're still having to do the, the"},{"startTime":1360.154,"endTime":1367.246,"body":"un-rack."},{"startTime":1367.246,"endTime":1373.52,"body":"as the data-driven guys call it, you still have to mentally get yourself into the machine"},{"startTime":1367.246,"endTime":1373.52,"body":"or the movement."},{"startTime":1373.52,"endTime":1375.151,"body":"You have to focus."},{"startTime":1375.151,"endTime":1383.386,"body":"You have to really put that kind of extreme energy into the set."},{"startTime":1383.386,"endTime":1390.67,"body":"And every time that you, quote, un-rack and have to do a set, there's a cost"},{"startTime":1383.386,"endTime":1390.67,"body":"psychologically to that."},{"startTime":1390.67,"endTime":1393.86,"body":"And so I think for that more than any other reason,"},{"startTime":1393.86,"endTime":1402.051,"body":"The benefit of going to failure allows you to do fewer sets, which allows you to have to"},{"startTime":1393.86,"endTime":1402.051,"body":"focus fewer sets and therefore probably get more out of the sets that you're doing."},{"startTime":1402.051,"endTime":1404.822,"body":"Yeah, I mean, I think everything Brian said is true."},{"startTime":1404.822,"endTime":1415.345,"body":"To elaborate slightly on it, I think different body parts have different RIRs because of"},{"startTime":1404.822,"endTime":1415.345,"body":"the tendency of a movement to be more lengthened versus more shortened."},{"startTime":1415.345,"endTime":1419.386,"body":"Like back stuff, very low risk of injury."},{"startTime":1419.506,"endTime":1422.387,"body":"Most of it's almost always short overloaded."},{"startTime":1422.387,"endTime":1425.928,"body":"You can probably train pretty much everything to one RIR."},{"startTime":1425.928,"endTime":1429.485,"body":"Maybe do like final set to failure or something like that."},{"startTime":1429.485,"endTime":1433.168,"body":"Lateral delts, you can probably just train directly to failure."},{"startTime":1433.168,"endTime":1437.712,"body":"Calfs, if you train them regularly, you can probably take them to failure."},{"startTime":1437.712,"endTime":1447.65,"body":"But things like your heavy hip hinges, especially if you're in like, you know, week two,"},{"startTime":1437.712,"endTime":1447.65,"body":"week four, week six, maybe of a deficit, you're probably still good at like a one RAR."},{"startTime":1447.65,"endTime":1458.559,"body":"But if we're pushing eight, twelve, sixteen weeks, you might want to start being a little"},{"startTime":1447.65,"endTime":1458.559,"body":"bit more conscious of of just higher risk injury of certain exercises and those sorts of"},{"startTime":1458.559,"endTime":1458.789,"body":"things."},{"startTime":1458.789,"endTime":1459.407,"body":"So"},{"startTime":1459.407,"endTime":1470.665,"body":"Things like RDLs, maybe to, know, try not to get pinned in the bottom of a pendulum squat"},{"startTime":1459.407,"endTime":1470.665,"body":"or a hack squat because of injury risk and in fatigue, CNS fatigue absolutely skyrockets"},{"startTime":1470.665,"endTime":1472.066,"body":"when that happens."},{"startTime":1472.187,"endTime":1475.49,"body":"So it's a little bit of a uh different scale based on the body."},{"startTime":1475.49,"endTime":1476.07,"body":"Yeah, I agree."},{"startTime":1476.07,"endTime":1482.854,"body":"think that that's always important in the context of where you are in the diet, what"},{"startTime":1476.07,"endTime":1482.854,"body":"movement you're doing, all of that stuff is super relevant."},{"startTime":1482.954,"endTime":1490.338,"body":"I still like I still would err on the side of lower volumes on those big compound"},{"startTime":1482.954,"endTime":1490.338,"body":"movements, even if you're not going to failure."},{"startTime":1490.338,"endTime":1500.304,"body":"So like one set of hack squat and one set of RDL to one or two RIR is probably still"},{"startTime":1490.338,"endTime":1500.304,"body":"sufficient to give you the stimulus that you need to maintain muscle, because you got to"},{"startTime":1500.304,"endTime":1504.632,"body":"remember when you're in the deficit, unless you're a newb, you're very likely not."},{"startTime":1504.632,"endTime":1505.663,"body":"gaining muscle."},{"startTime":1505.663,"endTime":1511.569,"body":"So any of the training that you're doing is essentially an attempt to maintain your muscle"},{"startTime":1505.663,"endTime":1511.569,"body":"and your strength."},{"startTime":1511.569,"endTime":1517.204,"body":"And we know that you can do that based on the research in significantly lower volumes than"},{"startTime":1511.569,"endTime":1517.204,"body":"you would need to grow."},{"startTime":1517.219,"endTime":1518.691,"body":"Yep, yep, definitely."},{"startTime":1518.691,"endTime":1520.511,"body":"All right, this one for you."},{"startTime":1520.716,"endTime":1525.817,"body":"If not building muscle in a deficit, how important is it to keep increasing weight reps"},{"startTime":1520.716,"endTime":1525.817,"body":"weekly?"},{"startTime":1525.817,"endTime":1527.788,"body":"I mean, this is related to the last question."},{"startTime":1527.788,"endTime":1530.109,"body":"Yeah, very related to the last question."},{"startTime":1530.31,"endTime":1536.345,"body":"I think it's important to keep your intensity level very high, like we just spoke about."},{"startTime":1536.345,"endTime":1542.78,"body":"think if you there, there should be a period where you are still able to increase weight"},{"startTime":1536.345,"endTime":1542.78,"body":"in reps."},{"startTime":1542.78,"endTime":1546.904,"body":"And I think this is a very like a misunderstanding."},{"startTime":1546.904,"endTime":1549.846,"body":"People think, OK, I'm in week one of my deficit."},{"startTime":1549.846,"endTime":1552.928,"body":"I can't train as hard and all my progress stops."},{"startTime":1552.969,"endTime":1554.541,"body":"That won't happen for."},{"startTime":1554.541,"endTime":1555.541,"body":"It."},{"startTime":1555.541,"endTime":1558.621,"body":"It's hard to say a number of weeks because it depends on your rate of loss."},{"startTime":1558.621,"endTime":1568.421,"body":"If you're like super mega cutting and you're dropping like 2%, you know, total body mass"},{"startTime":1558.621,"endTime":1568.421,"body":"per week in three weeks, you might start running into like, you know, training stalls."},{"startTime":1568.421,"endTime":1576.621,"body":"But if you're taking a more moderate to slower approach, like you can probably progress"},{"startTime":1568.421,"endTime":1576.621,"body":"through 12, 15 weeks of dieting."},{"startTime":1576.621,"endTime":1582.419,"body":"last, I guess two years ago when I did it as a natural, I should point out I was"},{"startTime":1576.621,"endTime":1582.419,"body":"progressing."},{"startTime":1582.419,"endTime":1583.98,"body":"months into that diet."},{"startTime":1583.98,"endTime":1589.635,"body":"dieted for six months and it wasn't until like months five and six where things really"},{"startTime":1583.98,"endTime":1589.635,"body":"started to dry up on me."},{"startTime":1589.635,"endTime":1593.338,"body":"So um I think it depends."},{"startTime":1593.358,"endTime":1598.943,"body":"I hate saying that, but if you're new, if you're a newbie, you know, you're there's so"},{"startTime":1593.358,"endTime":1598.943,"body":"much more to be gained."},{"startTime":1598.943,"endTime":1603.406,"body":"Even in a deficit, you could still progress because there's, neurological benefits."},{"startTime":1603.406,"endTime":1607.349,"body":"There's movement improvement, movement efficiency improvements and things like that."},{"startTime":1607.349,"endTime":1611.993,"body":"um But once you get deep into a deficit,"},{"startTime":1612.413,"endTime":1617.132,"body":"You're probably going to, even if you try your hardest, will not be able to progress."},{"startTime":1617.132,"endTime":1619.112,"body":"Yeah, I agree with all of that."},{"startTime":1619.112,"endTime":1627.912,"body":"I've been able to progress through the first two to three months of diets as well, and"},{"startTime":1619.112,"endTime":1627.912,"body":"then usually end up hitting a wall at some point."},{"startTime":1627.912,"endTime":1629.652,"body":"Oftentimes, it's psychological."},{"startTime":1629.652,"endTime":1633.552,"body":"It's like, just don't want to go in there and keep banging this in the same way."},{"startTime":1633.552,"endTime":1639.403,"body":"But I'm sure there's there's a physiological impact there of just, you know, being in the"},{"startTime":1633.552,"endTime":1639.403,"body":"deficit over time."},{"startTime":1639.403,"endTime":1644.245,"body":"But ultimately, I think that depending on whether the movements"},{"startTime":1644.245,"endTime":1654.579,"body":"that you've implemented into your program for the deficit are a continuation of movements"},{"startTime":1644.245,"endTime":1654.579,"body":"you were doing before the deficit or whether it's a new movement that also changes the"},{"startTime":1654.579,"endTime":1655.369,"body":"calculation."},{"startTime":1655.369,"endTime":1664.853,"body":"So if it's something you've been doing for a while and carry that movement over into the"},{"startTime":1655.369,"endTime":1664.853,"body":"deficit, you might stop stall on that significantly earlier than you would if you"},{"startTime":1664.853,"endTime":1671.306,"body":"introduced a new movement and you have the neural adaptations and kind of the skill piece"},{"startTime":1664.853,"endTime":1671.306,"body":"that's still progressing."},{"startTime":1671.306,"endTime":1674.008,"body":"So you might not actually be gaining muscle"},{"startTime":1674.008,"endTime":1683.169,"body":"per se, or even like true strength in a sense, more just that you're neurologically still"},{"startTime":1674.008,"endTime":1683.169,"body":"adapting to the new movement pattern."},{"startTime":1683.169,"endTime":1687.336,"body":"So you might be able to progress a movement like that a little bit longer than you would"},{"startTime":1683.169,"endTime":1687.336,"body":"something else."},{"startTime":1687.336,"endTime":1693.021,"body":"Well, on the next question, I clumped two questions together because they're both related."},{"startTime":1693.081,"endTime":1695.313,"body":"the first one is, where is your gym?"},{"startTime":1695.313,"endTime":1696.824,"body":"Are you still in Bali?"},{"startTime":1696.824,"endTime":1705.201,"body":"And the next one is, can Erin discuss the business aspect of starting a gym, pricing,"},{"startTime":1696.824,"endTime":1705.201,"body":"membership, hiring, personal training, group classes?"},{"startTime":1705.201,"endTime":1710.503,"body":"Yeah, so I am still in Bali and the gym is in Bali."},{"startTime":1710.503,"endTime":1717.626,"body":"We are on the outskirts of a town area called Changu, one of the very popular hotspots"},{"startTime":1710.503,"endTime":1717.626,"body":"here."},{"startTime":1717.626,"endTime":1719.087,"body":"That's where the gym is."},{"startTime":1719.567,"endTime":1723.859,"body":"Now the business aspect, I'll just run through it really quickly."},{"startTime":1723.859,"endTime":1726.23,"body":"So hiring, I have nothing to do with."},{"startTime":1726.23,"endTime":1728.131,"body":"Jackson handles all of that."},{"startTime":1728.131,"endTime":1733.521,"body":"Personal training, we're not doing anything, at least right now with that we had."},{"startTime":1733.521,"endTime":1742.587,"body":"Talked about some things potentially down the road that could be like really cool around"},{"startTime":1733.521,"endTime":1742.587,"body":"having like really high level trainers because one of the things that happens here and I'm"},{"startTime":1742.587,"endTime":1746.88,"body":"injecting my opinions and it's just my opinion for what it is."},{"startTime":1746.88,"endTime":1747.98,"body":"People will bring it."},{"startTime":1747.98,"endTime":1750.6,"body":"Other gyms will bring in like, hate to talk."},{"startTime":1750.6,"endTime":1753.98,"body":"I don't want to talk down about people and I'm not really trying to do that."},{"startTime":1753.98,"endTime":1762.2,"body":"They'll bring in like your average run of the mill personal trainer from somewhere in the"},{"startTime":1753.98,"endTime":1762.2,"body":"US, somewhere in the UK, you know, somewhere."},{"startTime":1762.28,"endTime":1765.24,"body":"It's a very standard person."},{"startTime":1765.24,"endTime":1770.86,"body":"And then they'll say, this is master trainer, you know, Mike from the States book a"},{"startTime":1765.24,"endTime":1770.86,"body":"session with him."},{"startTime":1770.86,"endTime":1774.12,"body":"It's like 200 and $200 an hour or something like that."},{"startTime":1774.12,"endTime":1775.544,"body":"And they just put like"},{"startTime":1775.764,"endTime":1779.865,"body":"Bali is like the capital in the world of like fake premium sort of thing."},{"startTime":1779.865,"endTime":1787.097,"body":"um And then then the gym takes like 60 or 75 percent of the fear or something like that."},{"startTime":1787.097,"endTime":1790.709,"body":"So there are just things that I don't agree with morally."},{"startTime":1790.709,"endTime":1793.264,"body":"And, know, I."},{"startTime":1793.269,"endTime":1801.512,"body":"Can't say that we will not absolutely do it because I do not have 100 percent voting power"},{"startTime":1793.269,"endTime":1801.512,"body":"on that, but there's things that morally I just don't agree with, and that's one of them."},{"startTime":1801.512,"endTime":1802.609,"body":"um"},{"startTime":1802.609,"endTime":1807.182,"body":"So at least right now we don't have any kind of personal training offers group classes."},{"startTime":1807.182,"endTime":1808.422,"body":"We will not be doing it again."},{"startTime":1808.422,"endTime":1811.744,"body":"It's another thing that we're a bodybuilding gym."},{"startTime":1812.105,"endTime":1818.038,"body":"You know, no one's really figured out how to do bodybuilding group classes in a way that"},{"startTime":1812.105,"endTime":1818.038,"body":"doesn't hog every machine that other people want."},{"startTime":1818.038,"endTime":1824.292,"body":"So again, it's just a model that we're not interested in doing um pricing."},{"startTime":1824.292,"endTime":1828.745,"body":"Another thing, Bali is one of these places that gym membership is very pricey here."},{"startTime":1828.745,"endTime":1831.136,"body":"And that's just standard, right?"},{"startTime":1831.486,"endTime":1838.601,"body":"very normal here for your gym membership to be about like 130 to like $180 US per month."},{"startTime":1838.601,"endTime":1840.982,"body":"That is pretty much the standard."},{"startTime":1841.163,"endTime":1847.357,"body":"Don't get me wrong, that comes with, you know, recovery center access, the pool, the hot"},{"startTime":1841.163,"endTime":1847.357,"body":"tub, you know, all those things."},{"startTime":1847.357,"endTime":1850.836,"body":"But it's pretty much the reason that I agreed."},{"startTime":1850.836,"endTime":1852.571,"body":"I can't say the reason."},{"startTime":1852.571,"endTime":1857.274,"body":"One of the reasons I agreed to be a part of the project is it's lucrative here."},{"startTime":1857.274,"endTime":1860.372,"body":"You know, whereas parts in the States, like you have these amazing gyms."},{"startTime":1860.372,"endTime":1866.534,"body":"with all this old, awesome equipment and they're fighting over like a $30 per month"},{"startTime":1860.372,"endTime":1866.534,"body":"membership sort of thing."},{"startTime":1866.534,"endTime":1869.475,"body":"uh And it's more of like a, what do you call that?"},{"startTime":1869.475,"endTime":1874.716,"body":"love, not a love affair, but a sort of that sort of thing, like a passion business, know?"},{"startTime":1874.716,"endTime":1887.02,"body":"um Their membership, we are still in our special access membership because we're not a"},{"startTime":1874.716,"endTime":1887.02,"body":"hundred percent open as there's still some like construction things going on, a lot of"},{"startTime":1887.02,"endTime":1888.07,"body":"things being."},{"startTime":1888.17,"endTime":1898.728,"body":"fixed because our first contractor massively had issue made just built things poorly and"},{"startTime":1888.17,"endTime":1898.728,"body":"now we're a lot of them are getting like torn out and rebuilt which is incredibly"},{"startTime":1898.728,"endTime":1900.799,"body":"frustrating and disheartening to be completely honest."},{"startTime":1900.799,"endTime":1905.673,"body":"So we're at like a limited membership limited hours."},{"startTime":1905.673,"endTime":1907.644,"body":"We're not doing day passes or anything yet."},{"startTime":1907.644,"endTime":1915.18,"body":"We just want like members who want to be there who are there for the reasons we built the"},{"startTime":1907.644,"endTime":1915.18,"body":"gym around the equipment in that sort of thing having a place to like train."},{"startTime":1915.18,"endTime":1916.35,"body":"And one thing that"},{"startTime":1916.35,"endTime":1918.192,"body":"I'm very happy about is."},{"startTime":1918.192,"endTime":1927.609,"body":"There's no one's fucking about inside undefeated, everyone's in there training hard, like"},{"startTime":1918.192,"endTime":1927.609,"body":"you get people spotting each other and stuff like it's it's a good environment to train"},{"startTime":1927.609,"endTime":1931.834,"body":"in, and that's all that I ever really wanted, which is which is pretty cool."},{"startTime":1931.834,"endTime":1938.019,"body":"And I believe that covers everything from the questions, business aspects."},{"startTime":1938.019,"endTime":1939.38,"body":"It's incredibly expensive."},{"startTime":1939.38,"endTime":1941.902,"body":"um It's really scary."},{"startTime":1941.902,"endTime":1943.375,"body":"Things go wrong."},{"startTime":1943.375,"endTime":1944.736,"body":"Constantly."},{"startTime":1944.736,"endTime":1955.446,"body":"ah Every corner is a new lesson and it's been incredibly stressful, incredibly incredibly,"},{"startTime":1944.736,"endTime":1955.446,"body":"which I'm sure Brian can attest to."},{"startTime":1955.981,"endTime":1965.361,"body":"Yeah, as a a as a previous gym owner in the CrossFit space, our model was obviously"},{"startTime":1955.981,"endTime":1965.361,"body":"different than your model, but all of the stresses still exist."},{"startTime":1965.361,"endTime":1966.581,"body":"think that."},{"startTime":1966.721,"endTime":1975.501,"body":"Like you alluded to that in the US, it's not a super lucrative market and there's a lot"},{"startTime":1966.721,"endTime":1975.501,"body":"of, you know, slim margins and overhead and things like that."},{"startTime":1975.501,"endTime":1981.241,"body":"And I understand the margins are maybe a bit better in in Bali, but all the headaches are"},{"startTime":1975.501,"endTime":1981.241,"body":"still there."},{"startTime":1981.241,"endTime":1983.014,"body":"So, yeah, it's."},{"startTime":1983.22,"endTime":1986.672,"body":"It's a it's a tough sled, if that's what you want to do."},{"startTime":1988.23,"endTime":1988.923,"body":"All right, next one."},{"startTime":1988.923,"endTime":1989.744,"body":"This is a long question."},{"startTime":1989.744,"endTime":1990.954,"body":"I'll kick over to you."},{"startTime":1990.974,"endTime":1995.207,"body":"We know adding body weight in general, whether muscle or fat typically increases strength."},{"startTime":1995.207,"endTime":2002.301,"body":"Do you think there's any benefit from a pure muscle building perspective to be more"},{"startTime":1995.207,"endTime":2002.301,"body":"aggressive with bulking phases to get the benefits of being at a higher body weight for a"},{"startTime":2002.301,"endTime":2007.003,"body":"longer period of time, and thereby able to lift heavier loads for a longer period of time?"},{"startTime":2007.003,"endTime":2012.502,"body":"The thought is that a higher body weight would allow you to lift heavier and add more"},{"startTime":2007.003,"endTime":2012.502,"body":"tension to the muscle thereby increasing muscle mass."},{"startTime":2012.502,"endTime":2019.079,"body":"I think about all the former NFL offensive linemen who maintain super high body fat"},{"startTime":2012.502,"endTime":2019.079,"body":"percentages and then lose all the weight after retiring."},{"startTime":2019.079,"endTime":2020.451,"body":"They are always jacked."},{"startTime":2020.451,"endTime":2022.202,"body":"There's a lot in this question."},{"startTime":2022.202,"endTime":2029.866,"body":"One thing that I would encourage people is to not use freak NFL athletes as your basis."},{"startTime":2032.207,"endTime":2047.906,"body":"I mean, you have a job that every pretty much American boy, not every, but you like a very"},{"startTime":2032.207,"endTime":2047.906,"body":"large percentage, like aspires to be incredibly few make it those that do make it the"},{"startTime":2047.906,"endTime":2050.2070000000003,"body":"proportion of those that have like"},{"startTime":2050.219,"endTime":2057.398,"body":"a definition of a career that's more than like two to four seasons long is even"},{"startTime":2050.219,"endTime":2057.398,"body":"disproportionately lower."},{"startTime":2057.398,"endTime":2057.919,"body":"Right."},{"startTime":2057.919,"endTime":2063.315,"body":"So even at the like the genetic elite, they weed out very quickly sort of thing."},{"startTime":2063.315,"endTime":2065.108,"body":"So that's one part."},{"startTime":2065.108,"endTime":2066.26,"body":"um"},{"startTime":2066.26,"endTime":2075.82,"body":"I think that I think the theory is sound enough, but there's a lot of practicality holes,"},{"startTime":2066.26,"endTime":2075.82,"body":"I think, in it."},{"startTime":2075.82,"endTime":2089.66,"body":"Do you want to live your life at 30 percent plus body fat and the probable health"},{"startTime":2075.82,"endTime":2089.66,"body":"consequences that come along with that for such a prolonged period of time to hopefully be"},{"startTime":2089.66,"endTime":2095.56,"body":"jacked when you're 35 and decide to go on this monster diet to lose it all?"},{"startTime":2095.698,"endTime":2104.304,"body":"I think one of the things with the NFL linemen that's also a bit of an outlier is like,"},{"startTime":2095.698,"endTime":2104.304,"body":"they're really large, yes, but they also like, they're really conditioned."},{"startTime":2104.304,"endTime":2106.205,"body":"They play football as a job."},{"startTime":2106.205,"endTime":2108.337,"body":"Like they're in football shape."},{"startTime":2108.337,"endTime":2111.969,"body":"They're not just lifting weights and being 300 pounds, right?"},{"startTime":2111.969,"endTime":2117.263,"body":"There's a little bit of a difference there because the training is so much more than just"},{"startTime":2111.969,"endTime":2117.263,"body":"lifting weights."},{"startTime":2117.263,"endTime":2125.16,"body":"um Then the other big risky question is when you go through this massive, you know,"},{"startTime":2125.16,"endTime":2134.196,"body":"Deficit to lose all this extra body fat that you've carried You have to you have to keep"},{"startTime":2125.16,"endTime":2134.196,"body":"the muscle which is Easier said than done."},{"startTime":2134.196,"endTime":2147.073,"body":"So I think like I said, I think the theory does make sense the practicality of it playing"},{"startTime":2134.196,"endTime":2147.073,"body":"out of being super overweight for Long enough to really put on a lot of muscle probably"},{"startTime":2147.073,"endTime":2151.617,"body":"loses Its luster when you have to live your life at that size"},{"startTime":2151.617,"endTime":2153.498,"body":"Yeah, I think that's all like super well said."},{"startTime":2153.498,"endTime":2163.032,"body":"And then I just want to double down on the genetic card here of, you know, maybe comparing"},{"startTime":2153.498,"endTime":2163.032,"body":"yourself to elite NFL athletes is maybe not the right move."},{"startTime":2163.032,"endTime":2167.014,"body":"So I was just curious because I was thinking, man, Saquon Barkley is pretty jacked."},{"startTime":2167.014,"endTime":2169.555,"body":"So let's look up his height and weight real quick."},{"startTime":2169.575,"endTime":2170.735,"body":"And I Googled it."},{"startTime":2170.735,"endTime":2174.277,"body":"And this dude is six foot tall, 234."},{"startTime":2174.277,"endTime":2179.083,"body":"And there's like, there's there's pictures of him and he's he's"},{"startTime":2179.083,"endTime":2179.403,"body":"ripped."},{"startTime":2179.403,"endTime":2183.964,"body":"Like, I mean, this dude must be like 12 % body fat at 234."},{"startTime":2183.964,"endTime":2185.625,"body":"So he's the same height as Aaron."},{"startTime":2185.625,"endTime":2189.106,"body":"He's the same weight as Aaron at his peak of doing roids."},{"startTime":2189.326,"endTime":2193.588,"body":"And he's just a natural dude playing running back in the NFL."},{"startTime":2193.588,"endTime":2199.379,"body":"Like if he had decided that bodybuilding was going to be his sport instead of being a"},{"startTime":2193.588,"endTime":2199.379,"body":"running back, it's over."},{"startTime":2199.379,"endTime":2200.48,"body":"Like it's just over."},{"startTime":2200.48,"endTime":2205.021,"body":"So it's just, it's, not exactly uh a great comparison."},{"startTime":2205.078,"endTime":2205.628,"body":"Exactly."},{"startTime":2205.628,"endTime":2218.935,"body":"You should you should if you saw what I looked like getting up and down off the floor at"},{"startTime":2205.628,"endTime":2218.935,"body":"235 and doing anything remotely that required athleticism it I looked pathetic."},{"startTime":2218.935,"endTime":2229.199,"body":"So to to see and I'm sure everyone can picture that that clip of Saquon Barkley where he"},{"startTime":2218.935,"endTime":2229.199,"body":"like jumped over someone like backwards sprinting at full speed like"},{"startTime":2230.594,"endTime":2232.46,"body":"You can't compare yourself to NFL."},{"startTime":2232.46,"endTime":2234.759,"body":"It's a terrible thesis to build off of."},{"startTime":2234.759,"endTime":2235.495,"body":"I'm sorry."},{"startTime":2235.495,"endTime":2235.955,"body":"crazy."},{"startTime":2235.955,"endTime":2238.356,"body":"But yeah, mean, the idea in theory is decent."},{"startTime":2238.356,"endTime":2247.138,"body":"I think if you're going to look at it from a practical implementation aspect for a regular"},{"startTime":2238.356,"endTime":2247.138,"body":"person, I think that you're just talking about the dirty bulk and you're talking about the"},{"startTime":2247.138,"endTime":2250.535,"body":"dirty bulk that you maintain for a bit longer."},{"startTime":2250.535,"endTime":2259.152,"body":"I just for the reasons Aaron mentioned with health and stuff like that, like you just"},{"startTime":2250.535,"endTime":2259.152,"body":"don't want to maintain that uh because like he also said, they're exercising every day."},{"startTime":2259.152,"endTime":2264.641,"body":"They're doing 15 second sprints and recovers over and over and over throughout practice."},{"startTime":2264.641,"endTime":2269.042,"body":"all day long games on Sundays, like the whole thing, they're moving their body a lot."},{"startTime":2269.042,"endTime":2272.613,"body":"So internally, they're likely still quite healthy."},{"startTime":2272.693,"endTime":2281.316,"body":"If you were to try to implement uh a dirty bulk, you would probably not be doing any"},{"startTime":2272.693,"endTime":2281.316,"body":"cardio because that would mean that you would then have to eat even more food."},{"startTime":2281.316,"endTime":2290.149,"body":"ah so most people, you know, in that situation that you're talking about that are just"},{"startTime":2281.316,"endTime":2290.149,"body":"regular humans, not professional football players are just going to end up fat and"},{"startTime":2290.149,"endTime":2291.41,"body":"unhealthy from that approach."},{"startTime":2291.41,"endTime":2294.759,"body":"Let's kick this one over to you because I believe it is not for me."},{"startTime":2294.759,"endTime":2298.522,"body":"What is going on with the appetite decrease that you mentioned?"},{"startTime":2298.522,"endTime":2308.595,"body":"Yeah, so I talked two weeks ago in our updates, how I just haven't been super hungry after"},{"startTime":2298.522,"endTime":2308.595,"body":"my my spring break trip, I gained a bit of weight, I ate everything in sight, I didn't"},{"startTime":2308.595,"endTime":2312.456,"body":"move for four days as we were driving to Scottsdale driving back from Scottsdale."},{"startTime":2312.456,"endTime":2322.019,"body":"uh So yeah, my appetite went way down for a decent period of time, it was like 10 or 12"},{"startTime":2312.456,"endTime":2322.019,"body":"days, I dropped weight all the way down to like the low one 90s."},{"startTime":2322.199,"endTime":2324.7,"body":"And then it kind of came back for a few days."},{"startTime":2324.7,"endTime":2326.96,"body":"And I ate a lot because I was hungry."},{"startTime":2327.014,"endTime":2330.518,"body":"got back up to like the mid one nineties and then it's kind of been low again since then."},{"startTime":2330.518,"endTime":2333.331,"body":"So I'm now plummeting back down into the low one nineties."},{"startTime":2333.331,"endTime":2344.472,"body":"I think that ultimately, if I'm looking at this retroactively onto trying to discern why"},{"startTime":2333.331,"endTime":2344.472,"body":"it's happening, I think it's more like kind of what Aaron said that I overate so much."},{"startTime":2344.472,"endTime":2345.664,"body":"was compensation."},{"startTime":2345.664,"endTime":2350.012,"body":"Once my body weight got below what my set point is, I got hungry again."},{"startTime":2350.012,"endTime":2353.193,"body":"Then I ate up to my set point and then I got not hungry again."},{"startTime":2353.193,"endTime":2358.604,"body":"And so the good here is that my body is responsive to appetite signaling."},{"startTime":2358.604,"endTime":2360.344,"body":"Like it's like, hey dude, you're getting too big."},{"startTime":2360.344,"endTime":2363.535,"body":"You know, we'll turn the appetite off or okay, you're starting to get pretty small."},{"startTime":2363.535,"endTime":2365.656,"body":"We should turn the appetite back on again."},{"startTime":2365.656,"endTime":2367.404,"body":"So I really appreciate that for my body."},{"startTime":2367.404,"endTime":2369.517,"body":"I'm like, thanks dude, that's great."},{"startTime":2369.517,"endTime":2373.748,"body":"But it is a little bit annoying that it keeps fluctuating in this manner."},{"startTime":2373.748,"endTime":2379.974,"body":"So I think the next time that I get my appetite back, I need to go less ham on food."},{"startTime":2379.974,"endTime":2383.073,"body":"because that will keep me from this oscillation of up, down, up, down."},{"startTime":2383.073,"endTime":2385.59,"body":"And I just need to kind of find more of a homeostasis."},{"startTime":2385.59,"endTime":2395.793,"body":"This one I think, I'll kick it over to you and then I think you can frame it up a lot"},{"startTime":2385.59,"endTime":2395.793,"body":"better than I can and I'll put some tidbits underneath."},{"startTime":2396.094,"endTime":2404.077,"body":"Can you guys discuss slash elaborate on the fine line between habitual exercise and"},{"startTime":2396.094,"endTime":2404.077,"body":"exercise addiction slash dependence?"},{"startTime":2404.077,"endTime":2408.029,"body":"Brian discussed this a lot on his other pod and curious to hear you guys chat about."},{"startTime":2408.029,"endTime":2416.391,"body":"Yeah, I think this is something I've been thinking a lot about as it's come up as a topic"},{"startTime":2408.029,"endTime":2416.391,"body":"on both the first two episodes of the Life Reflected podcast that I'm doing."},{"startTime":2416.391,"endTime":2424.454,"body":"uh I'm very much in that gray line between the two."},{"startTime":2424.454,"endTime":2433.996,"body":"I think there is an extremely great benefit in making exercise habitual."},{"startTime":2434.077,"endTime":2435.717,"body":"And I've seen this"},{"startTime":2436.159,"endTime":2451.386,"body":"from a lot of people in my life, whether it's like extended family or other friends from"},{"startTime":2436.159,"endTime":2451.386,"body":"my past that really struggle to implement habitual exercise because they don't do it often"},{"startTime":2451.386,"endTime":2451.936,"body":"enough."},{"startTime":2451.936,"endTime":2462.641,"body":"And I mean, that might seem like that doesn't make any sense because habits mean that"},{"startTime":2451.936,"endTime":2462.641,"body":"you're doing it consistently, but so much of it is about establishing a routine and making"},{"startTime":2462.641,"endTime":2463.891,"body":"it habitual."},{"startTime":2463.903,"endTime":2467.194,"body":"to the point that it's almost becomes a non-negotiable."},{"startTime":2467.475,"endTime":2471.647,"body":"And then that blurs the line between that and addiction or dependence."},{"startTime":2471.647,"endTime":2483.502,"body":"So I'm oftentimes by these people in my life that aren't exercising consistently or very"},{"startTime":2471.647,"endTime":2483.502,"body":"much, maybe even at all, they're looking at what I'm doing and they're framing it as Brian"},{"startTime":2483.502,"endTime":2488.955,"body":"is addicted to exercise because he feels like he needs to do it every day."},{"startTime":2488.955,"endTime":2493.209,"body":"And the accurate part there is that I do feel like I need to do it every day."},{"startTime":2493.209,"endTime":2496.451,"body":"And my, my life is actually impacted negatively."},{"startTime":2496.451,"endTime":2504.678,"body":"If I think that I'm going to exercise and then something comes up and I don't get to"},{"startTime":2496.451,"endTime":2504.678,"body":"exercise that really throws me for a loop."},{"startTime":2504.818,"endTime":2512.305,"body":"If I go into the day planning not to exercise and I don't exercise, it's not that big of a"},{"startTime":2504.818,"endTime":2512.305,"body":"deal."},{"startTime":2512.305,"endTime":2517.117,"body":"Um, so I think it's, it's less about it being addictive."},{"startTime":2517.117,"endTime":2535.614,"body":"And it's more about it being a positive aspect of my life that has such downstream effects"},{"startTime":2517.117,"endTime":2535.614,"body":"on my cognition, my sleep, my food choices, uh my general sentiment and ability to be a uh"},{"startTime":2535.614,"endTime":2541.015,"body":"even keeled and uh good quality parent."},{"startTime":2541.215,"endTime":2544.616,"body":"All of these things are downstream of habitual exercise."},{"startTime":2544.656,"endTime":2552.043,"body":"And so I can understand from the outside how it can often be perceived as addiction, but I"},{"startTime":2544.656,"endTime":2552.043,"body":"think that's where that fine line exists."},{"startTime":2552.224,"endTime":2561.203,"body":"And I think that for those people in my life that don't have a habitual exercise routine,"},{"startTime":2552.224,"endTime":2561.203,"body":"that they would be benefited by implementing one."},{"startTime":2561.203,"endTime":2566.128,"body":"And it doesn't need to be scary or feel as if it's going to become an addiction or"},{"startTime":2561.203,"endTime":2566.128,"body":"dependence."},{"startTime":2566.128,"endTime":2568.47,"body":"It's a habit, which"},{"startTime":2568.822,"endTime":2570.153,"body":"is certainly a fine line."},{"startTime":2570.153,"endTime":2574.806,"body":"I don't know that I even explained that super well, but I do agree that it's a fine line."},{"startTime":2574.806,"endTime":2581.64,"body":"And I think that oh the goal is to make it habitual without feeling like it becomes an"},{"startTime":2574.806,"endTime":2581.64,"body":"addiction or dependence."},{"startTime":2581.64,"endTime":2582.341,"body":"What do you think?"},{"startTime":2582.341,"endTime":2590.071,"body":"a of thoughts that I'm kind of struggling to put into a logical kind of framework here."},{"startTime":2590.071,"endTime":2591.836,"body":"I definitely can think of like"},{"startTime":2591.836,"endTime":2599.196,"body":"examples where we have like the exercise addiction and the immediate one that comes to"},{"startTime":2591.836,"endTime":2599.196,"body":"mind is like in the CrossFit days, right?"},{"startTime":2599.196,"endTime":2602.656,"body":"You have people who do like four workouts in a day."},{"startTime":2602.856,"endTime":2605.616,"body":"You're well past habitual."},{"startTime":2605.936,"endTime":2607.656,"body":"You're in a recovery debt."},{"startTime":2607.656,"endTime":2613.376,"body":"Your performance can't be good because you have way too much overlap and those sorts of"},{"startTime":2607.656,"endTime":2613.376,"body":"things."},{"startTime":2613.376,"endTime":2616.136,"body":"I definitely think that exists there."},{"startTime":2616.456,"endTime":2621.487,"body":"I also think there's the people whose cardio gets so"},{"startTime":2621.487,"endTime":2625.319,"body":"voluminous without a goal, right?"},{"startTime":2625.319,"endTime":2632.742,"body":"Like if you're an ultra marathon runner, like you need to do that volume because your"},{"startTime":2625.319,"endTime":2632.742,"body":"sport requires it."},{"startTime":2632.742,"endTime":2635.334,"body":"But you get the person who's just habitually."},{"startTime":2635.334,"endTime":2645.118,"body":"On the stair climber for like two and a half hours in the morning every morning with no"},{"startTime":2635.334,"endTime":2645.118,"body":"goal changes, do that day in and day out out of like fear or something like that."},{"startTime":2645.118,"endTime":2646.949,"body":"Like I think that's that addiction."},{"startTime":2646.949,"endTime":2649.229,"body":"Like what is the purpose of it?"},{"startTime":2649.229,"endTime":2649.399,"body":"you."},{"startTime":2649.399,"endTime":2655.422,"body":"think that's actually a really good distinction is what is the emotional state that's"},{"startTime":2649.399,"endTime":2655.422,"body":"driving you to do this."},{"startTime":2655.536,"endTime":2658.918,"body":"Yeah, yeah, I mean, I don't."},{"startTime":2658.938,"endTime":2660.67,"body":"I would like to think that."},{"startTime":2660.67,"endTime":2663.303,"body":"In my life, I will get to a point where."},{"startTime":2663.303,"endTime":2671.858,"body":"I enjoy the exercise like like Brian kind of does, but but right now everything is is is"},{"startTime":2663.303,"endTime":2671.858,"body":"purely goal based, you know, and I kind of fantasize about."},{"startTime":2671.858,"endTime":2680.963,"body":"A point in my life where I like get up in the morning and I go do like 20 minutes on like"},{"startTime":2671.858,"endTime":2680.963,"body":"a spin bike in the garage or something like that and I put back in a little bit more like."},{"startTime":2681.009,"endTime":2684.5,"body":"meaningful movement because I want to get my heart rate up and feel good a bit."},{"startTime":2684.5,"endTime":2689.321,"body":"But admittedly, mine's always just been purely goal dependent."},{"startTime":2689.321,"endTime":2698.314,"body":"No, I I've very rarely have I ever just like gone out and done this because it makes me"},{"startTime":2689.321,"endTime":2698.314,"body":"feel mine is like hiking once a week or something like that."},{"startTime":2698.314,"endTime":2701.935,"body":"But that again, it there's an action or a purpose behind that."},{"startTime":2701.935,"endTime":2704.225,"body":"want to get up into the mountains and I want to see this view."},{"startTime":2704.225,"endTime":2707.176,"body":"And I want that like that nature green feeling."},{"startTime":2707.176,"endTime":2707.356,"body":"Right."},{"startTime":2707.356,"endTime":2708.507,"body":"So it's a little bit different."},{"startTime":2708.507,"endTime":2710.333,"body":"Exercise is just like a medium."},{"startTime":2710.333,"endTime":2714.364,"body":"to get me those other byproducts of the thing that like hiking in the mountains provides."},{"startTime":2714.364,"endTime":2721.866,"body":"um But yeah, I think the intent is really, you know, we're a fear based around it."},{"startTime":2721.866,"endTime":2723.917,"body":"I have to do this or I'm gonna get fat, right?"},{"startTime":2723.917,"endTime":2725.987,"body":"And that's like a very common fear."},{"startTime":2726.227,"endTime":2728.748,"body":"And it's really rooted in a misunderstanding, right?"},{"startTime":2728.748,"endTime":2731.129,"body":"That hour long cardio session, right?"},{"startTime":2731.129,"endTime":2737.07,"body":"Maybe it's 300 calories, maybe 400 or 500 if you're a bigger dude like me."},{"startTime":2737.53,"endTime":2740.049,"body":"It's a lot better time investment just to"},{"startTime":2740.049,"endTime":2746.049,"body":"Learn how to manipulate your nutritional intake around that from a pure opportunity cost"},{"startTime":2740.049,"endTime":2746.049,"body":"on time."},{"startTime":2746.049,"endTime":2752.614,"body":"And then put the cardio in for some inherent benefit other than just caloric expenditure."},{"startTime":2752.614,"endTime":2762.201,"body":"Yeah, like I'm pursuing health long term or it's something that makes me feel a great"},{"startTime":2752.614,"endTime":2762.201,"body":"like, the catecholamine experience with all the different endorphins and stuff are really"},{"startTime":2762.201,"endTime":2763.402,"body":"what's driving it."},{"startTime":2763.402,"endTime":2765.423,"body":"So for me, I think it's, it's a bit of all of that."},{"startTime":2765.423,"endTime":2769.256,"body":"Like one of the, don't want to belabor this point because we still have nine questions to"},{"startTime":2765.423,"endTime":2769.256,"body":"go."},{"startTime":2769.256,"endTime":2779.963,"body":"But, uh, one of the other topics that kind of came out of this on the podcast, the most"},{"startTime":2769.256,"endTime":2779.963,"body":"recent episode was a discussion around whether everything is training or whether sometimes"},{"startTime":2779.963,"endTime":2780.725,"body":"it's just"},{"startTime":2780.725,"endTime":2782.736,"body":"exercise for pure enjoyment."},{"startTime":2782.917,"endTime":2795.777,"body":"And, and I'm kind of still at a point where I'm pursuing training most of the time, like"},{"startTime":2782.917,"endTime":2795.777,"body":"almost always I'm tracking it on my watch, um, diligently assessing my, uh, metrics to"},{"startTime":2795.777,"endTime":2798.389,"body":"diagnose, you know, my performance post-workout."},{"startTime":2798.389,"endTime":2803.954,"body":"Like I'm speaking more about cardio at this point, but, it could be applied broadly to,"},{"startTime":2798.389,"endTime":2803.954,"body":"weights or cardio."},{"startTime":2803.954,"endTime":2804.815,"body":"doesn't really matter."},{"startTime":2804.815,"endTime":2810.615,"body":"And so I think that there's, there's a piece of that too, that maybe even further blurs"},{"startTime":2804.815,"endTime":2810.615,"body":"that line between like,"},{"startTime":2810.615,"endTime":2820.45,"body":"habitual healthy habits and exercise addiction is like I want to get to a point eventually"},{"startTime":2810.615,"endTime":2820.45,"body":"where I can treat my cardio kind of like I treat my weights now where I don't feel like I"},{"startTime":2820.45,"endTime":2823.716,"body":"have to so religiously track every single thing."},{"startTime":2823.716,"endTime":2827.901,"body":"because I've been doing it for 27 years and it's just habitual."},{"startTime":2827.901,"endTime":2835.709,"body":"Whereas cardio for me still is like this new novel thing where I'm improving so much and I"},{"startTime":2827.901,"endTime":2835.709,"body":"wanna see my improvement and maybe there is like more of an addictive nature in the sense"},{"startTime":2835.709,"endTime":2841.245,"body":"that I need to see how I performed on each workout and that's partially what's driving me"},{"startTime":2835.709,"endTime":2841.245,"body":"to do it."},{"startTime":2841.245,"endTime":2846.221,"body":"So anyway, it's an interesting question and I'm sure I'll continue to develop further"},{"startTime":2841.245,"endTime":2846.221,"body":"thoughts on it over time."},{"startTime":2846.221,"endTime":2846.832,"body":"Yeah."},{"startTime":2846.832,"endTime":2849.312,"body":"This one, you me to kick you to start the low volumes?"},{"startTime":2849.312,"endTime":2859.803,"body":"If low volumes give you some results and high volumes maximize gains, then wouldn't they"},{"startTime":2849.312,"endTime":2859.803,"body":"eventually meet at the same place where your genetic limit is?"},{"startTime":2859.803,"endTime":2863.506,"body":"Yes, I mean, I almost feel like I could have written that question myself."},{"startTime":2863.506,"endTime":2868.23,"body":"It's uh it is exactly true in my in my opinion."},{"startTime":2868.23,"endTime":2880.29,"body":"If you put two people on the same 15 year path of lifting weights, and one of them was"},{"startTime":2868.23,"endTime":2880.29,"body":"training with MEV, uh minimum effective volume, but it's effective, it's still making"},{"startTime":2880.29,"endTime":2880.94,"body":"gains."},{"startTime":2880.94,"endTime":2886.105,"body":"And one of them is training at maximum recoverable volume, the most volume you can do and"},{"startTime":2880.94,"endTime":2886.105,"body":"recover from."},{"startTime":2886.105,"endTime":2889.429,"body":"My hypothesis would be that the person doing"},{"startTime":2889.429,"endTime":2896.804,"body":"maximum volume would probably get to their genetic limit slightly earlier, maybe eight to"},{"startTime":2889.429,"endTime":2896.804,"body":"10 years instead of 15 years."},{"startTime":2896.804,"endTime":2906.061,"body":"But yes, at the end of the day, 15 years later, 20 years later, whatever it is, in theory,"},{"startTime":2896.804,"endTime":2906.061,"body":"those two things should probably meet at a right about what your genetic limit is."},{"startTime":2906.061,"endTime":2912.405,"body":"ah Maybe there's a few things you can do to manipulate that genetic limit a little bit"},{"startTime":2906.061,"endTime":2912.405,"body":"higher once you get there."},{"startTime":2912.405,"endTime":2918.349,"body":"So say you get there, and then you're like, Okay, now I'm going to implement some"},{"startTime":2912.405,"endTime":2918.349,"body":"specialty phases, specialization phases."},{"startTime":2918.357,"endTime":2922.399,"body":"like we've talked about in some of the prior episodes with chest and glute specialization,"},{"startTime":2918.357,"endTime":2922.399,"body":"stuff like that."},{"startTime":2922.399,"endTime":2929.801,"body":"You know, maybe you can eke out a little bit more gains from when you think your genetic"},{"startTime":2922.399,"endTime":2929.801,"body":"limit is reached globally across your body."},{"startTime":2929.801,"endTime":2937.304,"body":"Maybe there's a little bit more that you can get on specific muscle groups, but"},{"startTime":2929.801,"endTime":2937.304,"body":"ultimately, yes, when it comes to your physique as a whole, my view is that those two"},{"startTime":2937.304,"endTime":2939.116,"body":"things would meet at your genetic limit."},{"startTime":2939.116,"endTime":2940.492,"body":"Yeah, I agree."},{"startTime":2940.492,"endTime":2945.09,"body":"think there would be numerous other factors that would..."},{"startTime":2945.09,"endTime":2952.716,"body":"impede or facilitate that genetic limit way before the high volume versus the low volume"},{"startTime":2945.09,"endTime":2952.716,"body":"sort of thing."},{"startTime":2952.716,"endTime":2960.262,"body":"You know, like all these genetic variations, like how resistant you are to like CNS"},{"startTime":2952.716,"endTime":2960.262,"body":"fatigue."},{"startTime":2960.262,"endTime":2971.202,"body":"If you are training with really low volumes, like let's say you are trying to take the low"},{"startTime":2960.262,"endTime":2971.202,"body":"volume, high intensity approach and that really hard set on the hack squat or."},{"startTime":2971.202,"endTime":2974.032,"body":"Leg press like makes gives you kind of like a"},{"startTime":2974.032,"endTime":2976.713,"body":"It makes it really dizzy and gives you like a headache, right?"},{"startTime":2976.713,"endTime":2982.175,"body":"You're going to gravitate away from that because it can't be productive, you know, uh long"},{"startTime":2976.713,"endTime":2982.175,"body":"enough with that."},{"startTime":2982.175,"endTime":2990.617,"body":"So, like I said, I think there's all these little like other life practical things that"},{"startTime":2982.175,"endTime":2990.617,"body":"would impact that and kind of steer you into one way or another."},{"startTime":2990.617,"endTime":2996.929,"body":"Like we all there's a reason why for someone low volume, high intensity works like a"},{"startTime":2990.617,"endTime":2996.929,"body":"Dorian Yates style."},{"startTime":2996.929,"endTime":2998.95,"body":"And then there's reasons why."},{"startTime":2999.09,"endTime":3003.051,"body":"the higher volume, you know, further from uh failure approaches work."},{"startTime":3003.051,"endTime":3009.003,"body":"it's because of these like genetic differences and things like that, that we don't really"},{"startTime":3003.051,"endTime":3009.003,"body":"have any research on it."},{"startTime":3009.003,"endTime":3014.704,"body":"And I think it's, we probably won't have any real research on it for like decades still,"},{"startTime":3009.003,"endTime":3014.704,"body":"if not ever."},{"startTime":3014.704,"endTime":3027.129,"body":"um But yeah, I think eventually you're gonna find your sweet spot if you continue to"},{"startTime":3014.704,"endTime":3027.129,"body":"prioritize this long enough and continue to search and have a high enough interest in it."},{"startTime":3027.129,"endTime":3033.984,"body":"Yeah, I think that there's ultimately also going to be some potentially like psychological"},{"startTime":3027.129,"endTime":3033.984,"body":"limiting factors on doing the high volume."},{"startTime":3033.984,"endTime":3040.469,"body":"For example, like, can you get up for those high volume workouts for 15 years or 10 years"},{"startTime":3033.984,"endTime":3040.469,"body":"or whatever it takes?"},{"startTime":3040.469,"endTime":3048.005,"body":"And can you do it while you know, not just maintaining motivation to do it, but also"},{"startTime":3040.469,"endTime":3048.005,"body":"remaining injury free because of the continued beating on your body."},{"startTime":3048.005,"endTime":3053.468,"body":"So there's a number of different aspects in there in context that could potentially change"},{"startTime":3048.005,"endTime":3053.468,"body":"the equation along the way."},{"startTime":3053.468,"endTime":3054.529,"body":"Definitely."},{"startTime":3055.851,"endTime":3057.292,"body":"This one I'll kick to you."},{"startTime":3057.292,"endTime":3061.076,"body":"What is the equivalent of 180 minutes of zone two?"},{"startTime":3061.076,"endTime":3069.005,"body":"For example, if I do not have enough time for zone two, how much zone three, four or five"},{"startTime":3061.076,"endTime":3069.005,"body":"do I need to do to equate?"},{"startTime":3069.005,"endTime":3071.779,"body":"Trying to find out a rough formula for this."},{"startTime":3071.779,"endTime":3075.821,"body":"Yeah, I think it I do have an idea on this and I will I will answer at the end."},{"startTime":3075.821,"endTime":3084.076,"body":"But I think that, you know, as we've talked about many times, the benefit of zone two is"},{"startTime":3075.821,"endTime":3084.076,"body":"that it's this low fatiguing stimulus."},{"startTime":3084.076,"endTime":3092.341,"body":"And when you look at studies, the stimulus that you're getting to your mitochondria from"},{"startTime":3084.076,"endTime":3092.341,"body":"zone two is more or less equivalent to what you're getting in the higher zones."},{"startTime":3092.341,"endTime":3094.662,"body":"You're just able to do it."},{"startTime":3094.662,"endTime":3100.049,"body":"ah You just need to you just need less time to do it in the higher zones."},{"startTime":3100.049,"endTime":3110.597,"body":"So that kind of brings your question about, is like, how much fatigue am I willing to"},{"startTime":3100.049,"endTime":3110.597,"body":"accumulate or do I need to accumulate to achieve a similar response to, you know, benefit"},{"startTime":3110.597,"endTime":3114.389,"body":"my mitochondria and my cardiovascular system and all of these processes."},{"startTime":3114.87,"endTime":3115.541,"body":"And so."},{"startTime":3115.541,"endTime":3123.078,"body":"All right, before I say the other potentially mitigating factor here is that zone two"},{"startTime":3115.541,"endTime":3123.078,"body":"raises your floor, the base of the pyramid."},{"startTime":3123.078,"endTime":3127.601,"body":"If you're not doing zone two and you're just working on the pointy tip."},{"startTime":3127.877,"endTime":3133.42,"body":"of the pyramid with the higher intensity stuff, you can increase the pointy tip."},{"startTime":3133.42,"endTime":3142.014,"body":"You can get better at doing the higher intensity stuff, but eventually you're likely going"},{"startTime":3133.42,"endTime":3142.014,"body":"to reach a sticking point at those higher intensities because you ultimately need to raise"},{"startTime":3142.014,"endTime":3144.665,"body":"the base, raise the floor by doing zone two."},{"startTime":3144.665,"endTime":3146.926,"body":"ah So just keep that in mind."},{"startTime":3146.926,"endTime":3154.319,"body":"But for those weeks or those times of life where things are hectic and you just want to"},{"startTime":3146.926,"endTime":3154.319,"body":"get your cardio in and kind of check that box, I think that"},{"startTime":3154.633,"endTime":3157.073,"body":"Zone three generally is about half of zone two."},{"startTime":3157.073,"endTime":3166.453,"body":"So I find about 20 to 30 minutes of continuous zone three is probably equivalent to about"},{"startTime":3157.073,"endTime":3166.453,"body":"45 to 60 minutes of zone two."},{"startTime":3166.453,"endTime":3173.213,"body":"So that would be your like full kind of in you go San Milan, Peter Atiyah, like do your"},{"startTime":3166.453,"endTime":3173.213,"body":"zone two for health thing."},{"startTime":3173.213,"endTime":3176.393,"body":"Yeah, 20 to 30 minutes of zone three probably gets you close."},{"startTime":3176.833,"endTime":3181.693,"body":"I think the zone four, zone five stuff, like I usually combine those zones together."},{"startTime":3181.693,"endTime":3182.963,"body":"We don't have to."},{"startTime":3182.963,"endTime":3187.465,"body":"but I will usually say if we'll, zone four is kind of in the middle of the two."},{"startTime":3187.465,"endTime":3197.191,"body":"So I'll say if my workout is zone three slash zone four, I usually try to get about, oh"},{"startTime":3187.465,"endTime":3197.191,"body":"man, I am thinking about me and I do higher volumes."},{"startTime":3197.191,"endTime":3200.133,"body":"So I said it's about 20 to 30 minutes of zone three."},{"startTime":3200.133,"endTime":3204.455,"body":"It would probably be about 15 to 20 minutes of zone four."},{"startTime":3204.495,"endTime":3211.755,"body":"And then if you're really working on that pointy tip and going super ham, you know, where"},{"startTime":3204.495,"endTime":3211.755,"body":"you're at 90 % of heart rate or higher, like zone five."},{"startTime":3211.755,"endTime":3218.579,"body":"You can probably do that in eight to 10 minutes if we're talking about equivalent ah"},{"startTime":3211.755,"endTime":3218.579,"body":"stimulus to what we'd be getting from zone two."},{"startTime":3218.579,"endTime":3220.87,"body":"These are just, you know, my thoughts on the matter."},{"startTime":3220.87,"endTime":3227.264,"body":"I don't know if that's accurate to science or anything, but that seems pretty reasonable"},{"startTime":3220.87,"endTime":3227.264,"body":"and obviously a little bit more time efficient."},{"startTime":3227.264,"endTime":3229.844,"body":"Okay, there's nothing I could add to that whatsoever."},{"startTime":3229.844,"endTime":3230.245,"body":"cool."},{"startTime":3230.245,"endTime":3233.009,"body":"I'll ask you this one since you've been kicking them over to me."},{"startTime":3233.271,"endTime":3236.939,"body":"Worth it to do any calf lifting or is a few runs a week enough?"},{"startTime":3236.939,"endTime":3239.104,"body":"Feels like training calves may not be worth it."},{"startTime":3239.104,"endTime":3242.165,"body":"I mean, if you feel that way, I feel like it's hard pressed."},{"startTime":3242.165,"endTime":3244.796,"body":"I feel like calves are one of those things you care about or you don't, right?"},{"startTime":3244.796,"endTime":3245.635,"body":"And it can even change."},{"startTime":3245.635,"endTime":3252.598,"body":"Like there was many years of my life, probably 10 or more where I didn't train calves at"},{"startTime":3245.635,"endTime":3252.598,"body":"all."},{"startTime":3252.598,"endTime":3258.75,"body":"to any, uh in a stereotypical way that we would train calves."},{"startTime":3258.75,"endTime":3263.114,"body":"And now do I think running a few runs a week is going to..."},{"startTime":3263.114,"endTime":3268.716,"body":"be equal to the amount of hypertrophy that you could get from training your calves for"},{"startTime":3263.114,"endTime":3268.716,"body":"hypertrophy."},{"startTime":3269.076,"endTime":3274.137,"body":"If you're looking at maybe 12, 15 feet behind looking at them, probably."},{"startTime":3274.137,"endTime":3278.319,"body":"If you were to do like uh a circumference, probably not."},{"startTime":3278.319,"endTime":3287.751,"body":"But I think it really comes down to like, if you really don't wanna train your calves, I"},{"startTime":3278.319,"endTime":3287.751,"body":"wouldn't go out of your way to do something you really don't wanna do, especially because"},{"startTime":3287.751,"endTime":3290.062,"body":"it probably will be a."},{"startTime":3290.176,"endTime":3295.446,"body":"pretty minor difference unless you have just the ultimate, you know, dad calf genetics."},{"startTime":3295.446,"endTime":3299.447,"body":"Yeah, I went through periods of my life where I never trained calves."},{"startTime":3299.447,"endTime":3305.609,"body":"I haven't for years leading up to the last few months where I started running more"},{"startTime":3299.447,"endTime":3305.609,"body":"consistently."},{"startTime":3305.609,"endTime":3317.522,"body":"And one of the things I noticed is that I was getting a bit of Achilles tendonitis from"},{"startTime":3305.609,"endTime":3317.522,"body":"running and it was actually doing really heavy single leg calf raises for like five to"},{"startTime":3317.522,"endTime":3324.384,"body":"eight reps with a two to three second pause at the very bottom, like super deep stretch"},{"startTime":3317.522,"endTime":3324.384,"body":"under load position."},{"startTime":3324.608,"endTime":3334.585,"body":"and then, you know, exploding up into the concentric doing those once or twice a week"},{"startTime":3324.608,"endTime":3334.585,"body":"actually really helped alleviate some of that Achilles tendonitis and made me feel more"},{"startTime":3334.585,"endTime":3336.327,"body":"stable and confident running."},{"startTime":3336.327,"endTime":3345.863,"body":"So, um, I feel like if you're running, there could be, you know, that kind of tangential"},{"startTime":3336.327,"endTime":3345.863,"body":"benefit to doing calf work, even if hypertrophy isn't the goal."},{"startTime":3345.955,"endTime":3347.572,"body":"That's also a really good point."},{"startTime":3347.714,"endTime":3348.184,"body":"Yeah."},{"startTime":3348.184,"endTime":3348.437,"body":"All right."},{"startTime":3348.437,"endTime":3351.379,"body":"We have six questions in 15 minutes."},{"startTime":3351.379,"endTime":3352.813,"body":"So we got to move."},{"startTime":3352.835,"endTime":3353.796,"body":"Let's do it."},{"startTime":3354.74,"endTime":3358.952,"body":"It seems that lengthened bias training has lost some popularity."},{"startTime":3358.952,"endTime":3360.356,"body":"What is your current stance?"},{"startTime":3360.356,"endTime":3371.341,"body":"I think that, you know, the research still overall leans toward length and bias training"},{"startTime":3360.356,"endTime":3371.341,"body":"being marginally more effective than full range of motion or short range of motion"},{"startTime":3371.341,"endTime":3372.282,"body":"training."},{"startTime":3373.783,"endTime":3383.897,"body":"It's lost some popularity, I think, because there have been a few studies that have come"},{"startTime":3373.783,"endTime":3383.897,"body":"out that have shown that it's, you know, equal to training a full range motion in a few"},{"startTime":3383.897,"endTime":3384.939,"body":"different exercises."},{"startTime":3384.939,"endTime":3387.821,"body":"that doesn't mean that lengthened bias training is not effective."},{"startTime":3387.821,"endTime":3391.783,"body":"it's equal to full range of motion, then that means you have a choice, which is great."},{"startTime":3391.783,"endTime":3401.679,"body":"You can decide to do lengthened partials or you can decide to do full range of motion and"},{"startTime":3391.783,"endTime":3401.679,"body":"both will likely get you pretty similar hypertrophy over the course of time, where I think"},{"startTime":3401.679,"endTime":3412.445,"body":"there's actually some exercises and some body parts that likely will respond better to"},{"startTime":3401.679,"endTime":3412.445,"body":"lengthened bias training and potentially maybe some body parts that"},{"startTime":3412.567,"endTime":3417.126,"body":"it's less effective or even maybe we'll respond better to some short overload stimulus."},{"startTime":3417.287,"endTime":3428.847,"body":"ultimately at the end of the day, think that like it's potentially lost popularity because"},{"startTime":3417.287,"endTime":3428.847,"body":"of the studies that have come out, but it's also partially because people now just accept"},{"startTime":3428.847,"endTime":3432.807,"body":"that, Hey, this has been a huge focal point for the last few years."},{"startTime":3432.807,"endTime":3438.687,"body":"The studies have been pretty confident since 2020 when the seated leg curl versus lying"},{"startTime":3432.807,"endTime":3438.687,"body":"leg curl study came out."},{"startTime":3438.687,"endTime":3441.289,"body":"And then there've been 10 or 15 of them since."},{"startTime":3441.289,"endTime":3443.14,"body":"and they generally tend to lean one way."},{"startTime":3443.14,"endTime":3449.973,"body":"So when you accept that things work, you then need to focus on them less."},{"startTime":3449.973,"endTime":3457.386,"body":"You don't need to constantly sit there beating the drum for length and bias training once"},{"startTime":3449.973,"endTime":3457.386,"body":"the majority of people kind of accept that length and bias training is as effective or"},{"startTime":3457.386,"endTime":3459.487,"body":"potentially slightly more effective."},{"startTime":3459.872,"endTime":3461.333,"body":"Yeah, that's really, really well put."},{"startTime":3461.333,"endTime":3463.275,"body":"I don't think there's anything I need to add."},{"startTime":3463.275,"endTime":3471.901,"body":"didn't change my training styles or anything to add in like a bunch of lengthened partials"},{"startTime":3463.275,"endTime":3471.901,"body":"or only lengthened partials or anything."},{"startTime":3472.002,"endTime":3483.062,"body":"And I just think it's one of the things that people were hyper fixated on, which I mean,"},{"startTime":3472.002,"endTime":3483.062,"body":"it's very sensationalist, like so many other things, but I think it's, we really haven't"},{"startTime":3483.062,"endTime":3488.506,"body":"learned like earth shattering new things in a very, very, very long."},{"startTime":3488.982,"endTime":3492.964,"body":"the physiques are not natural on gear, whatever you want to call it."},{"startTime":3492.964,"endTime":3497.928,"body":"Like they're not orders of magnitude different than they were 30 years ago."},{"startTime":3497.928,"endTime":3505.092,"body":"I think it's, you eventually just kind of accept it enough and you typically cover all of"},{"startTime":3497.928,"endTime":3505.092,"body":"your bases."},{"startTime":3505.092,"endTime":3508.345,"body":"And that's a very, very intelligent way to go about things."},{"startTime":3508.345,"endTime":3513.85,"body":"um Okay, what does someone just getting into biking need?"},{"startTime":3514.231,"endTime":3517.274,"body":"Heart rate monitor, accessories, clothing."},{"startTime":3517.274,"endTime":3520.458,"body":"What do you know now that you wish you knew earlier?"},{"startTime":3520.458,"endTime":3526.07,"body":"The only thing that I would say you need other than a bike is probably a shammy."},{"startTime":3526.07,"endTime":3529.571,"body":"And that is the one thing that I wish I had done earlier."},{"startTime":3529.571,"endTime":3542.795,"body":"So my entire first year of biking, I didn't own a shammy and I every time I would bike"},{"startTime":3529.571,"endTime":3542.795,"body":"about 30 to 60 minutes into whatever length ride I was doing, I would start to feel some"},{"startTime":3542.795,"endTime":3544.895,"body":"discomfort in my butt."},{"startTime":3544.895,"endTime":3550.869,"body":"a little bit in my in my testicles, like the whole thing just felt a little bit"},{"startTime":3544.895,"endTime":3550.869,"body":"uncomfortable."},{"startTime":3551.01,"endTime":3553.211,"body":"I even got a new seat, which really helped."},{"startTime":3553.211,"endTime":3555.023,"body":"got it set to my sit bones."},{"startTime":3555.023,"endTime":3561.317,"body":"So that might be something that you would consider doing if you think you're going to be"},{"startTime":3555.023,"endTime":3561.317,"body":"on your bike a lot is get a fit for your seat."},{"startTime":3561.338,"endTime":3564.639,"body":"They'll measure your sit bones and make sure that that it's a good fit for you."},{"startTime":3564.88,"endTime":3571.775,"body":"But beyond a shammy and potentially a seat fit there, I I don't think there's anything you"},{"startTime":3564.88,"endTime":3571.775,"body":"need."},{"startTime":3572.085,"endTime":3577.129,"body":"Um, like yes, a heart rate monitor would be cool, but not completely necessary in some"},{"startTime":3572.085,"endTime":3577.129,"body":"ways."},{"startTime":3577.129,"endTime":3581.952,"body":"think that using RPE, especially when you get started would be super helpful."},{"startTime":3581.952,"endTime":3591.239,"body":"Like if you have a heart rate monitor or a watch that can track your heart rate for you, I"},{"startTime":3581.952,"endTime":3591.239,"body":"think that that's cool to look at in retrospect, but I think what I would have loved to do"},{"startTime":3591.239,"endTime":3600.395,"body":"for myself is not been so keen on the data when I first started and more just to kind of"},{"startTime":3591.239,"endTime":3600.395,"body":"build that sense of RPE using"},{"startTime":3600.449,"endTime":3605.903,"body":"Like I talk about when you're in zone two, that you should be at about 15 breaths a"},{"startTime":3600.449,"endTime":3605.903,"body":"minute, like anything over 15 breaths a minute."},{"startTime":3605.903,"endTime":3607.854,"body":"It's likely that you're above zone two."},{"startTime":3607.854,"endTime":3609.366,"body":"So I wish I had kind of."},{"startTime":3609.366,"endTime":3621.014,"body":"Learned my body a little bit better through some of these RPE ways of assessing effort and"},{"startTime":3609.366,"endTime":3621.014,"body":"not relied so much on digital data, but understanding that maybe it would have been cool"},{"startTime":3621.014,"endTime":3628.709,"body":"if I then retroactively could finish my ride and look back at the data without having to"},{"startTime":3621.014,"endTime":3628.709,"body":"be focused on the data throughout the entire ride."},{"startTime":3628.709,"endTime":3629.315,"body":"So."},{"startTime":3629.315,"endTime":3634.339,"body":"Just this last year, I bought a mount for the front of my handlebars where I can put my"},{"startTime":3629.315,"endTime":3634.339,"body":"phone in."},{"startTime":3634.339,"endTime":3638.963,"body":"And now I have all the data in front of me all the time, like right there, boom, in my"},{"startTime":3634.339,"endTime":3638.963,"body":"face."},{"startTime":3638.963,"endTime":3643.747,"body":"And um sometimes I just turn that off and I'm like, I want to do this ride based on RPE."},{"startTime":3643.747,"endTime":3652.013,"body":"And then in retrospect, I looked at the data and that's great because then I can kind of"},{"startTime":3643.747,"endTime":3652.013,"body":"see how I was feeling and if that matches up with what the data was telling me."},{"startTime":3652.194,"endTime":3659.359,"body":"So I would encourage you to spend more time with less data in the beginning, get a shammy,"},{"startTime":3652.194,"endTime":3659.359,"body":"get your seat set."},{"startTime":3659.515,"endTime":3665.215,"body":"And beyond that, just I would say the other piece of advice you said, what do I wish I"},{"startTime":3659.515,"endTime":3665.215,"body":"knew earlier?"},{"startTime":3665.215,"endTime":3670.464,"body":"I would just say if you're doing this as a hybrid athlete, combining it with weights,"},{"startTime":3665.215,"endTime":3670.464,"body":"don't try to do both maximally."},{"startTime":3670.464,"endTime":3677.009,"body":"Like that would be my biggest piece of advice is choose one that becomes the priority for"},{"startTime":3670.464,"endTime":3677.009,"body":"a given period of time."},{"startTime":3677.009,"endTime":3677.97,"body":"Focus on that one."},{"startTime":3677.97,"endTime":3682.293,"body":"Put the other one on kind of, I don't want to say the back burner, but you know, more"},{"startTime":3677.97,"endTime":3682.293,"body":"maintenance level."},{"startTime":3682.293,"endTime":3684.727,"body":"And then when that switches, you know,"},{"startTime":3684.727,"endTime":3688.593,"body":"elevate one up and put the other one on the back burner or on maintenance level a little"},{"startTime":3684.727,"endTime":3688.593,"body":"bit."},{"startTime":3688.593,"endTime":3696.477,"body":"And that's going to allow you to actually see your progress without having to end up in a"},{"startTime":3688.593,"endTime":3696.477,"body":"state of kind of burnout or overtraining or anything."},{"startTime":3696.784,"endTime":3698.484,"body":"very, very well put that last point."},{"startTime":3698.484,"endTime":3700.535,"body":"I remember you've talked about that a number of times."},{"startTime":3700.535,"endTime":3703.179,"body":"This next one, guess I can kick to you as well."},{"startTime":3703.501,"endTime":3707.59,"body":"I don't have any lower lat specific work in my program."},{"startTime":3707.59,"endTime":3710.436,"body":"Do I need to add one, which is best?"},{"startTime":3710.436,"endTime":3719.309,"body":"Yeah, it's interesting when people say lower lat specific because something like a wide"},{"startTime":3710.436,"endTime":3719.309,"body":"grip pull down, which we've now kind of considered to be like a Terry's or an upper back"},{"startTime":3719.309,"endTime":3720.149,"body":"movement."},{"startTime":3720.149,"endTime":3728.142,"body":"Like any time that you're taking your arms from overhead and bringing them down where your"},{"startTime":3720.149,"endTime":3728.142,"body":"elbow is coming into your waist, there's going to be some lower lat work there."},{"startTime":3728.142,"endTime":3733.573,"body":"Even if it's a wide grip pull down, it would obviously be better if it was a neutral grip,"},{"startTime":3728.142,"endTime":3733.573,"body":"you know, shoulder width pull down."},{"startTime":3733.573,"endTime":3736.174,"body":"But all of those are going to work your lower lats."},{"startTime":3736.654,"endTime":3745.256,"body":"So no, I don't think you need to go like out of your way to add in one of those really"},{"startTime":3736.654,"endTime":3745.256,"body":"super specific N1 type, you know, lower lat movements where your body is like contorted to"},{"startTime":3745.256,"endTime":3751.054,"body":"the side and you're like reaching over your sternum and getting like that full deep"},{"startTime":3745.256,"endTime":3751.054,"body":"stretch in the lat across the body."},{"startTime":3751.054,"endTime":3753.039,"body":"I don't think you need that."},{"startTime":3753.039,"endTime":3759.641,"body":"If you look at development of lats of athletes over time throughout history, some of them"},{"startTime":3753.039,"endTime":3759.641,"body":"probably needed that."},{"startTime":3759.641,"endTime":3764.792,"body":"Like there's probably a few guys you could look at and be like, yeah, that guy would have"},{"startTime":3759.641,"endTime":3764.792,"body":"been benefited by doing some more lower lat work."},{"startTime":3764.806,"endTime":3770.794,"body":"But in most cases, you know, people got fine back development from doing pull downs, pull"},{"startTime":3764.806,"endTime":3770.794,"body":"ups and bent over rows."},{"startTime":3770.794,"endTime":3773.935,"body":"And so I don't think you need to overstress it too much."},{"startTime":3773.935,"endTime":3775.284,"body":"Yeah, agreed."},{"startTime":3775.546,"endTime":3776.216,"body":"All right."},{"startTime":3776.216,"endTime":3781.955,"body":"Do you ever recommend intermittent fasting during a deficit or is it more important to"},{"startTime":3776.216,"endTime":3781.955,"body":"have protein evenly spaced throughout the day?"},{"startTime":3781.955,"endTime":3792.404,"body":"The only time I will use intermittent fasting with clients is when we are going into a"},{"startTime":3781.955,"endTime":3792.404,"body":"period, maybe like one or two weeks where we, it's like an inversion of control."},{"startTime":3792.404,"endTime":3798.369,"body":"A client is heading to Europe for business trip and we're in like the middle of a deficit,"},{"startTime":3792.404,"endTime":3798.369,"body":"something like that."},{"startTime":3798.369,"endTime":3807.017,"body":"um Or client is going on vacation with the family and still wants to ensure, you know, we"},{"startTime":3798.369,"endTime":3807.017,"body":"have like a week of progress on the fat loss."},{"startTime":3807.017,"endTime":3809.881,"body":"So I'm gonna say, we're gonna be having dinner."},{"startTime":3809.881,"endTime":3817.544,"body":"you know, out with the family, out with potential clients, whatever business kind of"},{"startTime":3809.881,"endTime":3817.544,"body":"networking things you need to do for work, that's inherently going to be significantly"},{"startTime":3817.544,"endTime":3821.176,"body":"higher in calories, significantly higher in fats."},{"startTime":3821.176,"endTime":3827.158,"body":"from from and knowing that we're estimating so much of our food anyway, let's just pull"},{"startTime":3821.176,"endTime":3827.158,"body":"breakfast."},{"startTime":3827.158,"endTime":3832.24,"body":"It is not optimal, but it is practical in our current context."},{"startTime":3832.24,"endTime":3838.817,"body":"We can also leverage caffeine, coffee in the mornings to help bridge some of that hunger"},{"startTime":3832.24,"endTime":3838.817,"body":"that we cannot do."},{"startTime":3838.817,"endTime":3842.969,"body":"at the end of the night for obvious sleep purposes."},{"startTime":3843.189,"endTime":3845.53,"body":"And then I'll typically have them do a little bit of protein."},{"startTime":3845.53,"endTime":3855.344,"body":"So I'll do like intermittent fasting, know, air quotes with like double scoop of whey or"},{"startTime":3845.53,"endTime":3855.344,"body":"something like that in the morning or one egg, some egg white, something just to get a"},{"startTime":3855.344,"endTime":3857.375,"body":"some protein in the morning."},{"startTime":3857.395,"endTime":3865.638,"body":"But no, you know, no significant or anything of substance in terms of carbohydrate or fat."},{"startTime":3865.919,"endTime":3866.334,"body":"And then"},{"startTime":3866.334,"endTime":3868.874,"body":"a protein sparing modified fast."},{"startTime":3869.374,"endTime":3880.585,"body":"Yeah, I am biased because I love intermittent fasting and I've been eating this way for"},{"startTime":3869.374,"endTime":3880.585,"body":"the majority of my life since 2012, I think, like literally over a decade at this point."},{"startTime":3880.585,"endTime":3884.885,"body":"I do it whether it's a deficit or not a deficit."},{"startTime":3884.885,"endTime":3887.701,"body":"So it's just kind of like the way I prefer to live life."},{"startTime":3888.385,"endTime":3893.807,"body":"As far as the question about evenly spaced protein throughout the day, I do think"},{"startTime":3888.385,"endTime":3893.807,"body":"especially in a deficit, there's probably benefit to that."},{"startTime":3893.807,"endTime":3901.27,"body":"My general advice would be that you probably have at least three protein servings"},{"startTime":3893.807,"endTime":3901.27,"body":"throughout the day."},{"startTime":3901.491,"endTime":3906.973,"body":"You can do that with intermittent fasting, something like noon, three 30 and seven or"},{"startTime":3901.491,"endTime":3906.973,"body":"something like that."},{"startTime":3906.973,"endTime":3915.047,"body":"That's usually the way that I generally go about my feedings is making sure I get three"},{"startTime":3906.973,"endTime":3915.047,"body":"protein servings in that kind of seven hour timeframe."},{"startTime":3915.047,"endTime":3915.927,"body":"But"},{"startTime":3916.281,"endTime":3920.493,"body":"In most cases, this wouldn't be my recommendation to others that are looking to diet."},{"startTime":3920.493,"endTime":3930.977,"body":"think that making sure that you have muscle protein synthesis responding throughout the"},{"startTime":3920.493,"endTime":3930.977,"body":"day, multiple protein servings, making sure you don't get too hungry at any point, because"},{"startTime":3930.977,"endTime":3933.859,"body":"then you're likely to overeat if you're in a deficit, I think is important."},{"startTime":3933.859,"endTime":3944.143,"body":"ah I will use it with clients and with myself specifically, like Aaron said, on days where"},{"startTime":3933.859,"endTime":3944.143,"body":"you know that you're going to be having a large bolus of calories later in the day."},{"startTime":3944.143,"endTime":3952.106,"body":"So in that case, yeah, if you can not eat until noon and you know that you're going to be"},{"startTime":3944.143,"endTime":3952.106,"body":"having a huge dinner, then maybe it's a small meal at noon, a small meal at three, and"},{"startTime":3952.106,"endTime":3953.659,"body":"then a huge dinner or something like that."},{"startTime":3953.659,"endTime":3955.804,"body":"So you can still get your three protein servings in."},{"startTime":3955.804,"endTime":3956.335,"body":"All right."},{"startTime":3956.335,"endTime":3961.019,"body":"I am a female who is lean, but working to get leaner and want to see more AB definition."},{"startTime":3961.019,"endTime":3964.948,"body":"Do you recommend any direct AB training in this instance and how would you implement?"},{"startTime":3965.361,"endTime":3966.962,"body":"Yeah, I mean, I think so."},{"startTime":3966.962,"endTime":3971.203,"body":"And one of my favorites for implementing is simple, right?"},{"startTime":3971.203,"endTime":3979.235,"body":"The abs we have attached up at the rib cage and then down at the pelvis, we take that"},{"startTime":3971.203,"endTime":3979.235,"body":"through flexion and we take that through extension."},{"startTime":3979.235,"endTime":3985.207,"body":"So one of my favorites and it's really simple to implement is like crunches on the lat"},{"startTime":3979.235,"endTime":3985.207,"body":"pull down."},{"startTime":3985.207,"endTime":3992.315,"body":"You turn around and face out and you put that pulled those pull down quad pads into your"},{"startTime":3985.207,"endTime":3992.315,"body":"lower back."},{"startTime":3992.315,"endTime":3992.585,"body":"Right."},{"startTime":3992.585,"endTime":3996.949,"body":"And then you use that as leverage to press against and crunch forward."},{"startTime":3996.949,"endTime":4003.955,"body":"And then you let it pull you all the way up at the top and you stretch that achieve that"},{"startTime":3996.949,"endTime":4003.955,"body":"extension and then go into flexion."},{"startTime":4003.955,"endTime":4006.457,"body":"Like it's really foolproof."},{"startTime":4006.457,"endTime":4008.738,"body":"um One of my favorites."},{"startTime":4008.919,"endTime":4011.992,"body":"I also really like foam roller."},{"startTime":4011.992,"endTime":4018.197,"body":"Would it be called foam roller like knee lifts foam roller reverse crunch foam roller"},{"startTime":4011.992,"endTime":4018.197,"body":"reverse crunch?"},{"startTime":4018.197,"endTime":4019.058,"body":"Yes."},{"startTime":4019.639,"endTime":4020.069,"body":"Yeah."},{"startTime":4020.069,"endTime":4020.96,"body":"Yep, that's it."},{"startTime":4020.96,"endTime":4029.149,"body":"The foam roller really simplifies it by putting the foam roller behind your your"},{"startTime":4020.96,"endTime":4029.149,"body":"hamstrings in terms of like a leg positioning."},{"startTime":4030.13,"endTime":4034.644,"body":"Those are some of my favorites and most programmed apps."},{"startTime":4034.644,"endTime":4035.524,"body":"Yeah."},{"startTime":4035.786,"endTime":4036.076,"body":"Yeah."},{"startTime":4036.076,"endTime":4045.274,"body":"I also agree that you should include some abs as somebody who has, we've actually had a"},{"startTime":4036.076,"endTime":4045.274,"body":"series two years ago where you and I both stopped training abs for a long time and then"},{"startTime":4045.274,"endTime":4046.926,"body":"started and we kind of."},{"startTime":4047.249,"endTime":4048.511,"body":"four years ago."},{"startTime":4048.55,"endTime":4058.313,"body":"Before it was it that long ago, Yeah, so uh we started trading apps again after a"},{"startTime":4048.55,"endTime":4058.313,"body":"multi-month or year hiatus of not trading apps and we kind of compared."},{"startTime":4058.313,"endTime":4062.424,"body":"I didn't notice any increase in app definition and I think Aaron did."},{"startTime":4062.424,"endTime":4064.765,"body":"Yeah, is that right?"},{"startTime":4064.765,"endTime":4066.165,"body":"Yeah."},{"startTime":4066.165,"endTime":4071.327,"body":"But what I will say is that when I do train apps, I feel like it's tighter."},{"startTime":4071.327,"endTime":4076.05,"body":"Like I don't necessarily feel as if I have better app development."},{"startTime":4076.05,"endTime":4080.161,"body":"necessarily, but I feel like the skin is tighter on the abs."},{"startTime":4080.381,"endTime":4083.292,"body":"And I don't know what, what to really prescribe that to."},{"startTime":4083.292,"endTime":4090.144,"body":"Cause everyone is, know, you talk about how there's no spot reduction, like you can't"},{"startTime":4083.292,"endTime":4090.144,"body":"train your abs and then lose fat on your abs, which I believe is true."},{"startTime":4090.264,"endTime":4093.645,"body":"But there is something about the skin being tighter across there."},{"startTime":4093.645,"endTime":4096.585999999999,"body":"And I do notice that when I, when I train abs regularly."},{"startTime":4096.585999999999,"endTime":4100.898,"body":"So I think that's helpful as far as direct, uh, ab work and how to implement it."},{"startTime":4100.898,"endTime":4103.213,"body":"Aaron alluded to two movements he likes."},{"startTime":4103.213,"endTime":4111.635,"body":"I generally feel like it doesn't matter what two movements you choose, as long as one of"},{"startTime":4103.213,"endTime":4111.635,"body":"them brings your, shoulders toward your knees and one of them brings your knees toward"},{"startTime":4111.635,"endTime":4112.346,"body":"your shoulders."},{"startTime":4112.346,"endTime":4118.6669999999995,"body":"Uh, and so that's kind of like, could think of that as your upper abs and your lower abs,"},{"startTime":4112.346,"endTime":4118.6669999999995,"body":"but really it's two different functions."},{"startTime":4118.6669999999995,"endTime":4119.643,"body":"So to speak."},{"startTime":4119.643,"endTime":4121.548,"body":"Um, I love three movements."},{"startTime":4121.548,"endTime":4123.449,"body":"I love super setting the cable crunch."},{"startTime":4123.449,"endTime":4128.79,"body":"Like Aaron just noted, we have a video in our paragon training methods group for that"},{"startTime":4123.449,"endTime":4128.79,"body":"specific exercise."},{"startTime":4128.79,"endTime":4130.591,"body":"We just call it seated cable crunches."},{"startTime":4130.591,"endTime":4131.761,"body":"It's amazing."},{"startTime":4131.761,"endTime":4135.934,"body":"I like to superset seated cable crunches with hanging knee raises."},{"startTime":4135.934,"endTime":4142.259,"body":"So then you get the upper ab quotes and the lower ab work back to back."},{"startTime":4142.259,"endTime":4143.259,"body":"I like that superset."},{"startTime":4143.259,"endTime":4144.971,"body":"It's really painful."},{"startTime":4144.971,"endTime":4154.218,"body":"also really like the stretch, the extension and flexion piece that comes where I put"},{"startTime":4144.971,"endTime":4154.218,"body":"myself in a GHD sit up."},{"startTime":4154.218,"endTime":4158.701,"body":"But instead of doing a GHD sit up like you would in CrossFit where you're firing your legs"},{"startTime":4154.218,"endTime":4158.701,"body":"down,"},{"startTime":4158.701,"endTime":4169.368,"body":"You just go to the very bottom of the movement and then you just extend by kind of arching"},{"startTime":4158.701,"endTime":4169.368,"body":"your back and then roll your shoulders forward and, you know, compress, essentially"},{"startTime":4169.368,"endTime":4172.05,"body":"contracting the rectus abdominis."},{"startTime":4172.05,"endTime":4173.231,"body":"And so I'll do that one."},{"startTime":4173.231,"endTime":4175.913,"body":"If you're an advanced person that has strong abs, that one's great."},{"startTime":4175.913,"endTime":4179.395,"body":"If you're not quite strong enough to do that, sticking with the first two is totally fine."},{"startTime":4179.395,"endTime":4182.017,"body":"I also, you know, I like AB rollouts."},{"startTime":4182.017,"endTime":4185.269,"body":"They're more of a isometric, but they're extremely effective."},{"startTime":4185.269,"endTime":4187.341,"body":"Um, yeah."},{"startTime":4187.341,"endTime":4188.181,"body":"Okay."},{"startTime":4188.185,"endTime":4189.686,"body":"Last question here."},{"startTime":4189.905,"endTime":4191.298,"body":"I have to bounce."},{"startTime":4191.298,"endTime":4193.77,"body":"So let me answer it first and then, and then I'll kick it to you."},{"startTime":4193.77,"endTime":4194.19,"body":"Dr."},{"startTime":4194.19,"endTime":4200.116,"body":"Mike is an advocate of GLP one meds for everyone because of the health benefits, even for"},{"startTime":4194.19,"endTime":4200.116,"body":"those who are not obese."},{"startTime":4200.116,"endTime":4204.069,"body":"He cites blood sugar, kidney function, digestive support, and numerous other health"},{"startTime":4200.116,"endTime":4204.069,"body":"benefits."},{"startTime":4204.069,"endTime":4205.471,"body":"What are your thoughts on this?"},{"startTime":4205.471,"endTime":4208.234,"body":"I've heard him talk about this with these benefits."},{"startTime":4208.234,"endTime":4214.577,"body":"I didn't realize that that came with a sweeping recommendation that everybody go on it."},{"startTime":4214.577,"endTime":4216.848,"body":"I don't know that that's actually true."},{"startTime":4217.108,"endTime":4225.343,"body":"I probably need to investigate this because I have heard him say these things do help"},{"startTime":4217.108,"endTime":4225.343,"body":"these things, but I don't know that that means that he also says everyone should do it"},{"startTime":4225.343,"endTime":4226.693,"body":"because of that."},{"startTime":4227.914,"endTime":4229.735,"body":"If he does, I think that's kind of crazy."},{"startTime":4229.735,"endTime":4233.427,"body":"Because I think that there's nothing is free."},{"startTime":4233.427,"endTime":4235.338,"body":"There's no free lunch."},{"startTime":4235.638,"endTime":4244.363,"body":"You can't just take something, get all of these incredible benefits and have no negative"},{"startTime":4235.638,"endTime":4244.363,"body":"impact at all on anything."},{"startTime":4244.603,"endTime":4246.254,"body":"It could be your cognitive function."},{"startTime":4246.254,"endTime":4247.915,"body":"could be your sleep."},{"startTime":4247.915,"endTime":4260.014,"body":"could be your, I mean, there's so many things down the line that could be affected from"},{"startTime":4247.915,"endTime":4260.014,"body":"putting something into your body that's foreign that I just err on the side of putting"},{"startTime":4260.014,"endTime":4261.395,"body":"fewer things in my body."},{"startTime":4261.395,"endTime":4271.041,"body":"When given the choice of you can put more things in because you'll get this benefit and"},{"startTime":4261.395,"endTime":4271.041,"body":"this benefit and this benefit, or you can put less things in and just be healthy overall"},{"startTime":4271.041,"endTime":4274.163,"body":"by like doing good lifestyle habits and things like that."},{"startTime":4274.163,"endTime":4276.025,"body":"That's more where I would tend to gravitate."},{"startTime":4276.025,"endTime":4280.15,"body":"And that's not to say that I don't think GLP ones have great benefits for people that need"},{"startTime":4276.025,"endTime":4280.15,"body":"them."},{"startTime":4280.15,"endTime":4291.323,"body":"Like we've stated on the show that if you're in the obese 25, 30, 40, 50 % of people that"},{"startTime":4280.15,"endTime":4291.323,"body":"really do need these meds to be healthier, I'm all for it."},{"startTime":4291.323,"endTime":4295.318,"body":"I can't say that I'm on board with everybody doing these for the reasons that are cited."},{"startTime":4295.318,"endTime":4298.59,"body":"Yeah, I just I think Brian hit the nail on the head."},{"startTime":4298.59,"endTime":4306.163,"body":"Anytime that something is stated as everyone should be taking this, there's just too much"},{"startTime":4298.59,"endTime":4306.163,"body":"genetic variation, right?"},{"startTime":4306.163,"endTime":4313.837,"body":"There's going to be some people that are going to have horrible side effects in some way,"},{"startTime":4306.163,"endTime":4313.837,"body":"because they're just too vast of a species."},{"startTime":4313.837,"endTime":4314.597,"body":"Simple as that."},{"startTime":4314.597,"endTime":4319.319,"body":"um So I would be very weary."},{"startTime":4319.319,"endTime":4321.712,"body":"um Also."},{"startTime":4321.712,"endTime":4326.246,"body":"I'm very hesitant to say this because it's just my opinion and it is not law."},{"startTime":4326.246,"endTime":4326.686,"body":"Dr."},{"startTime":4326.686,"endTime":4329.708,"body":"Mike has had some very bad takes lately."},{"startTime":4329.708,"endTime":4337.574,"body":"um I don't know if it's a strange push to get move him from like the fitness sphere into"},{"startTime":4329.708,"endTime":4337.574,"body":"other things, but."},{"startTime":4338.735,"endTime":4348.532,"body":"I have been privy to information of people in a let's call it a higher educated circle."},{"startTime":4348.532,"endTime":4348.902,"body":"Right."},{"startTime":4348.902,"endTime":4352.284,"body":"Think like your PhDs, doctors, these sorts of things."},{"startTime":4352.645,"endTime":4354.146,"body":"I'm not going to say who it's not."},{"startTime":4354.146,"endTime":4355.757,"body":"Also, it's not Jackson, by the way."},{"startTime":4355.757,"endTime":4357.828,"body":"That's what everyone would probably think."},{"startTime":4357.828,"endTime":4362.751,"body":"And I quote right from this higher group of people."},{"startTime":4362.792,"endTime":4363.282,"body":"Dr."},{"startTime":4363.282,"endTime":4368.676,"body":"Mike is now a joke in the ah like scientific community."},{"startTime":4368.676,"endTime":4368.946,"body":"Right."},{"startTime":4368.946,"endTime":4371.137,"body":"No one takes him seriously anymore."},{"startTime":4371.137,"endTime":4375.12,"body":"So I again, some of that's my opinion."},{"startTime":4375.12,"endTime":4378.582,"body":"Some of that is things that have been I have directly seen."},{"startTime":4378.876,"endTime":4388.152,"body":"I think when people make blanketed statements, especially around a medication for"},{"startTime":4378.876,"endTime":4388.152,"body":"everyone, you have to be very weary."},{"startTime":4388.152,"endTime":4398.337,"body":"um The thing that I would say for this question asker is if you are someone who is"},{"startTime":4388.152,"endTime":4398.337,"body":"curious, right?"},{"startTime":4399.526,"endTime":4403.401,"body":"I always encourage experimenting yourself."},{"startTime":4403.401,"endTime":4406.038,"body":"You can run something at a very low dose."},{"startTime":4406.038,"endTime":4416.973,"body":"get blood work every four weeks, see what you notice subjectively, see what you notice"},{"startTime":4406.038,"endTime":4416.973,"body":"objectively, but therefore then you at least have your own individualized response."},{"startTime":4416.973,"endTime":4421.105,"body":"You can formulate your own opinions around your actions and experience."},{"startTime":4421.105,"endTime":4430.829,"body":"But like I said, I would never recommend something for everyone from a medication"},{"startTime":4421.105,"endTime":4430.829,"body":"standpoint, because like Brian said, there is no free lunch, right?"},{"startTime":4430.829,"endTime":4432.8,"body":"um While I think it's..."},{"startTime":4432.8,"endTime":4451.177,"body":"quite clear how efficacious the GLP ones are for a massive population of um our people"},{"startTime":4432.8,"endTime":4451.177,"body":"that need it, there is likely going to be some downstream effect somewhere that we just do"},{"startTime":4451.177,"endTime":4452.188,"body":"not know about yet."},{"startTime":4452.188,"endTime":4453.189,"body":"How big or how small?"},{"startTime":4453.189,"endTime":4455.08,"body":"We have yet to determine that."},{"startTime":4455.08,"endTime":4459.385,"body":"And for the people that it helps, it will probably be a very"},{"startTime":4459.385,"endTime":4464.739,"body":"easily trade off cost because of the massive amount of health and life that has been"},{"startTime":4459.385,"endTime":4464.739,"body":"gained back."},{"startTime":4464.739,"endTime":4466.475,"body":"But again, we just don't know."},{"startTime":4466.475,"endTime":4475.146,"body":"And I think it's um dangerous, reckless, maybe even to say that everyone should be taking"},{"startTime":4466.475,"endTime":4475.146,"body":"something like that."},{"startTime":4475.466,"endTime":4478.679,"body":"So uh last question, very, very good question."},{"startTime":4478.679,"endTime":4479.589,"body":"Hopefully helpful."},{"startTime":4479.589,"endTime":4484.893,"body":"um As always, any questions for Brian and I can follow up with us on Instagram."},{"startTime":4484.893,"endTime":4486.615,"body":"Thank you for listening."},{"startTime":4486.615,"endTime":4488.627,"body":"We will talk to you next week."}]}