{"version":"1.0.0","segments":[{"startTime":25.151,"endTime":26.292,"body":"What is going on guys?"},{"startTime":26.292,"endTime":32.335,"body":"Happy Monday or Tuesday, whether you're tuning in from the podcast platforms or YouTube,"},{"startTime":26.292,"endTime":32.335,"body":"welcome back to Eat, Train, Prosper."},{"startTime":32.335,"endTime":40.18,"body":"This is episode 194 and we are talking nutrition, training and recovery for new and"},{"startTime":32.335,"endTime":40.18,"body":"expecting parents."},{"startTime":40.18,"endTime":50.876999999999995,"body":"So this came in as a requested topic from a listener who is about to become a father for"},{"startTime":40.18,"endTime":50.876999999999995,"body":"the first time and has some concerns around accepting some of the,"},{"startTime":51.195,"endTime":60.83,"body":"the reductions in training volume and how to structure things to make the most out of the"},{"startTime":51.195,"endTime":60.83,"body":"time, not get completely overwhelmed, not regress to a fairly large degree, but also"},{"startTime":60.83,"endTime":65.713,"body":"understand the new much more significant higher priority uh in his life."},{"startTime":65.713,"endTime":71.416,"body":"So we thought it'd be a really, really good topic to extrapolate onto for kind of full"},{"startTime":65.713,"endTime":71.416,"body":"transparency."},{"startTime":71.416,"endTime":72.316,"body":"I am not a parent."},{"startTime":72.316,"endTime":81.051,"body":"So I will be speaking from the things that I have used with clients um who are parents and"},{"startTime":72.316,"endTime":81.051,"body":"Brian can speak from direct personal experience."},{"startTime":81.051,"endTime":84.345,"body":"giving it to us straight."},{"startTime":84.687,"endTime":88.804,"body":"before we dive into today's topic, always, Brian, what's the latest, my friend?"},{"startTime":88.804,"endTime":94.513,"body":"Yeah, I just got back from Wisconsin for our kind of annual week long trip there to the"},{"startTime":88.804,"endTime":94.513,"body":"lake."},{"startTime":94.513,"endTime":95.804,"body":"good for the most part."},{"startTime":95.804,"endTime":102.348,"body":"mean, I think one thing that's relevant to the new parenting topic is that parenting is"},{"startTime":95.804,"endTime":102.348,"body":"parenting."},{"startTime":102.348,"endTime":110.994,"body":"Like it kind of doesn't matter what age the kids are at in some ways, like there are"},{"startTime":102.348,"endTime":110.994,"body":"sacrifices and compromises that must be made."},{"startTime":111.523,"endTime":123.464,"body":"And there's a saying among parents that when you travel with kids up until a certain age,"},{"startTime":111.523,"endTime":123.464,"body":"whatever that age is, is that it's it's not a vacation, it's relocation."},{"startTime":123.464,"endTime":132.60399999999998,"body":"And the problem with relocation is that you don't have any of the things that you usually"},{"startTime":123.464,"endTime":132.60399999999998,"body":"have at home to appease your children."},{"startTime":132.60399999999998,"endTime":141.48399999999998,"body":"So you're essentially flying blind in a new location and you go into it with this sense"},{"startTime":132.60399999999998,"endTime":141.48399999999998,"body":"of, I just I need this vacation."},{"startTime":141.48399999999998,"endTime":147.94400000000002,"body":"Like I really need this relaxation time and to calm down and read a book by the lake and"},{"startTime":141.48399999999998,"endTime":147.94400000000002,"body":"all of this stuff."},{"startTime":147.94400000000002,"endTime":148.60399999999998,"body":"then that."},{"startTime":148.60399999999998,"endTime":155.432,"body":"doesn't actually really come to fruition because you're just running around like a chicken"},{"startTime":148.60399999999998,"endTime":155.432,"body":"with your head cut off trying to keep kids from drowning."},{"startTime":155.432,"endTime":160.938,"body":"So um yeah, it was fine for the most part."},{"startTime":160.938,"endTime":169.237,"body":"uh I got a bunch of long walks in, I got a couple runs in and I I got two lifts and then a"},{"startTime":160.938,"endTime":169.237,"body":"bodyweight workout."},{"startTime":169.237,"endTime":170.3,"body":"brought my rings."},{"startTime":170.3,"endTime":173.722,"body":"I'm a big fan of bringing my gymnastics rings anywhere I go."},{"startTime":173.722,"endTime":183.629,"body":"And that's a really easy way for me to get a super high quality upper body workout in"},{"startTime":173.722,"endTime":183.629,"body":"wherever I am, hanging them over a tree branch or something along those lines."},{"startTime":183.829,"endTime":187.672,"body":"So, uh, yeah, I would say overall I did fine."},{"startTime":187.672,"endTime":194.088,"body":"One thing that I thought was, was interesting is I, so I have this, uh, habit at home."},{"startTime":194.088,"endTime":197.288,"body":"where after dinner I just mound calories."},{"startTime":197.288,"endTime":199.228,"body":"You and I have discussed this before."},{"startTime":199.228,"endTime":207.128,"body":"And in Wisconsin, none of my go-to foods that I prefer to just mound at the end of the"},{"startTime":199.228,"endTime":207.128,"body":"night were available."},{"startTime":207.128,"endTime":211.248,"body":"And so after we would finish dinner around six or 630, I just wouldn't eat again."},{"startTime":211.248,"endTime":215.199,"body":"And what that led to was five pounds of weight loss in a week."},{"startTime":215.199,"endTime":222.047,"body":"so I posted this one picture in the gym where I like lifted my shirt up and looked in the"},{"startTime":215.199,"endTime":222.047,"body":"mirror and I was like, holy shit, like my"},{"startTime":222.047,"endTime":222.747,"body":"are back."},{"startTime":222.747,"endTime":223.807,"body":"I feel really lean."},{"startTime":223.807,"endTime":225.047,"body":"This is wild."},{"startTime":225.047,"endTime":230.627,"body":"Like I couldn't believe how lean I actually felt at waking up at 196 pounds."},{"startTime":230.627,"endTime":242.267,"body":"And it made me really happy because I hadn't seen myself that lean in a while and to be"},{"startTime":230.627,"endTime":242.267,"body":"that lean at 196 gave me some confidence that what I'm doing with my training is at a"},{"startTime":242.267,"endTime":244.447,"body":"minimum not not working."},{"startTime":244.447,"endTime":251.635,"body":"It may not be like continuing to produce incredible amounts of muscle for me at 42 and"},{"startTime":244.447,"endTime":251.635,"body":"three quarters years old."},{"startTime":251.635,"endTime":255.667,"body":"but at least it's not having me lose anything."},{"startTime":255.667,"endTime":257.46799999999996,"body":"And that felt really good."},{"startTime":257.46799999999996,"endTime":259.329,"body":"Like my strength is where I would expect it to be."},{"startTime":259.329,"endTime":262.56,"body":"And now it seems like my physique is where I expect it to be with."},{"startTime":262.56,"endTime":270.414,"body":"At this point, I'm literally lifting two to three hours a week, spread out in multiple"},{"startTime":262.56,"endTime":270.414,"body":"two-to-three ways, but two to three hours of total lifting time a week."},{"startTime":270.414,"endTime":272.58500000000004,"body":"Been doing that for a number of months now."},{"startTime":272.58500000000004,"endTime":276.00800000000004,"body":"And it's kind of cool to just see that everything is still good."},{"startTime":276.00800000000004,"endTime":278.461,"body":"What did you do cardio wise when you were in Wisconsin?"},{"startTime":278.461,"endTime":285.566,"body":"So the gym was two and a half miles away from the house and I was able to walk both days"},{"startTime":278.461,"endTime":285.566,"body":"to the gym and back."},{"startTime":285.566,"endTime":290.99,"body":"So on those days I got five miles of walking in plus, you know, a 45 minute lift session."},{"startTime":291.131,"endTime":295.213,"body":"And then two of the days I went for a run."},{"startTime":295.474,"endTime":298.416,"body":"One of the days was like a long zone to kind of easy run."},{"startTime":298.416,"endTime":301.098,"body":"And then I did one like interval hill run."},{"startTime":301.098,"endTime":305.711,"body":"ah Actually, that was just a that that one was a 50 minute."},{"startTime":305.725,"endTime":306.565,"body":"all out run."},{"startTime":306.565,"endTime":312.152,"body":"basically I was like, I just want to go to the gym, but not actually train at the gym and"},{"startTime":306.565,"endTime":312.152,"body":"then turn around and run back."},{"startTime":312.152,"endTime":313.673,"body":"So I ran to the gym, ran back."},{"startTime":313.673,"endTime":319.519,"body":"That was five miles, no stopping heart rate was mostly in zone three and zone four the"},{"startTime":313.673,"endTime":319.519,"body":"whole time."},{"startTime":319.519,"endTime":325.476,"body":"So one intense run, one easy run, a bunch of walking and two or three resistance training"},{"startTime":319.519,"endTime":325.476,"body":"sessions."},{"startTime":325.476,"endTime":328.376,"body":"That's a lot of activity for a vacation."},{"startTime":328.607,"endTime":332.52,"body":"Yeah, but I mean, isn't that like some people take vacation and that's what they do with"},{"startTime":328.607,"endTime":332.52,"body":"it, right?"},{"startTime":332.52,"endTime":336.672,"body":"Like I one of my clients just went on vacation and he literally was like, this is what I"},{"startTime":332.52,"endTime":336.672,"body":"did."},{"startTime":336.672,"endTime":340.941,"body":"I played a minimum of 18 holes of golf where we would walk the course."},{"startTime":340.941,"endTime":342.637,"body":"So that's like four miles of walking."},{"startTime":342.637,"endTime":346.46,"body":"Then he's like, I lifted almost every day and I would run like every other day."},{"startTime":346.46,"endTime":349.782,"body":"So this dude's on vacation and like he's doing even more activity than I am."},{"startTime":349.782,"endTime":353.915,"body":"But but yeah, I mean, vacations are what you make of them."},{"startTime":353.915,"endTime":357.067,"body":"Like, like for me, it yeah, it's it's like."},{"startTime":357.087,"endTime":363.471,"body":"I guess I could have used that time where I was walking to the gym to actually have that"},{"startTime":357.087,"endTime":363.471,"body":"vacation and sit by the lake and read a book or whatever."},{"startTime":363.471,"endTime":366.793,"body":"But my nature is to be antsy in those situations."},{"startTime":366.793,"endTime":376.84,"body":"And so I can't actually sit down and enjoy reading a book by the lake until I've done the"},{"startTime":366.793,"endTime":376.84,"body":"movement of my body and found my mental reprieve, my space."},{"startTime":376.84,"endTime":380.502,"body":"uh And so I had to kind of choose."},{"startTime":380.502,"endTime":381.794,"body":"And in this case, you know..."},{"startTime":381.794,"endTime":386.422,"body":"My choice is to get my movement in and then fit in relaxation if available."},{"startTime":386.757,"endTime":389.321,"body":"Yeah, I mean, that's I know."},{"startTime":389.321,"endTime":394.567,"body":"I like I said, I think it's what's most important is that you spend it doing what you"},{"startTime":389.321,"endTime":394.567,"body":"want."},{"startTime":394.688,"endTime":398.453,"body":"And that's the privilege and the nicety of the vacation."},{"startTime":398.453,"endTime":399.032,"body":"Right."},{"startTime":399.032,"endTime":400.712,"body":"Yeah, yeah, for sure."},{"startTime":400.833,"endTime":401.983,"body":"And then two other quick updates."},{"startTime":401.983,"endTime":408.695,"body":"I actually think maybe we turn these next two updates into a full episode either next week"},{"startTime":401.983,"endTime":408.695,"body":"or the week after."},{"startTime":408.695,"endTime":410.406,"body":"But I got my blood work back."},{"startTime":410.406,"endTime":414.077,"body":"You and I and Dave McHoney have kind of been discussing that in our chat."},{"startTime":414.077,"endTime":418.798,"body":"ah So I think that that's worth maybe covering in a little bit more detail."},{"startTime":418.938,"endTime":424.211,"body":"The NetNet TLDR, I guess, is my experiment has kind of been..."},{"startTime":424.211,"endTime":433.539,"body":"you know, eating all the food, I just mentioned, crushing food at the end of the night, ah"},{"startTime":424.211,"endTime":433.539,"body":"essentially living what would be considered like a high energy flux lifestyle where I'm"},{"startTime":433.539,"endTime":439.994,"body":"doing a bunch of cardio, walking, lifting weights, but I'm also eating an insane amount of"},{"startTime":433.539,"endTime":439.994,"body":"food and it's not always high quality food."},{"startTime":439.994,"endTime":443.637,"body":"And so I was really curious kind of to see where my blood work would fall."},{"startTime":443.637,"endTime":448.611,"body":"ah And for the most part, it was pretty much as I expected it to be."},{"startTime":448.611,"endTime":453.767,"body":"It was pretty similar to the blood work I did last year with a few small exceptions, some"},{"startTime":453.767,"endTime":457.503,"body":"improvements and some small detriments."},{"startTime":457.605,"endTime":460.04,"body":"so, you know, listeners are usually into this sort of stuff."},{"startTime":460.04,"endTime":462.374,"body":"So maybe we cover that in a little bit more detail next week."},{"startTime":462.374,"endTime":463.926,"body":"uh"},{"startTime":463.926,"endTime":474.51,"body":"we'll do a blood work episode and I can probably find out how we could actually share"},{"startTime":463.926,"endTime":474.51,"body":"those files and stuff for the YouTube video um on the screen."},{"startTime":474.651,"endTime":478.662,"body":"Obviously, we'll like, you know, pull out PII and all that stuff like your address and"},{"startTime":474.651,"endTime":478.662,"body":"everything."},{"startTime":478.662,"endTime":480.653,"body":"But I have recent labs and stuff, too."},{"startTime":480.653,"endTime":484.255,"body":"And it would just be nice to see like, hey, this is what things can look like."},{"startTime":484.255,"endTime":485.955,"body":"I do have a quick question before we dive in."},{"startTime":485.955,"endTime":492.648,"body":"ah I did look at your blood work multiple times this morning when I was when I got those"},{"startTime":485.955,"endTime":492.648,"body":"messages, but I didn't."},{"startTime":492.906,"endTime":501.788,"body":"C, was there any what would be considered like a statistically significant increase from"},{"startTime":492.906,"endTime":501.788,"body":"your Tonka Ali and Fidoja Agrestis experiment?"},{"startTime":501.973,"endTime":510.517,"body":"So the Fadoja actually got taken off the shelf like a month or two after I started taking"},{"startTime":501.973,"endTime":510.517,"body":"it because they said that the science was no longer showing that it was effective."},{"startTime":510.517,"endTime":515.798,"body":"So Momentous took it off the shelves and basically just been promoting Tonka Ali now."},{"startTime":515.8589999999999,"endTime":524.182,"body":"And yeah, for the listeners that have been curious about whether the Tonka Ali has"},{"startTime":515.8589999999999,"endTime":524.182,"body":"improved my testosterone at all, the answer would be a resounding no."},{"startTime":524.182,"endTime":529.804,"body":"ah So my testosterone last year was 349 and it's 306 now."},{"startTime":529.804,"endTime":531.655,"body":"So it went down a little bit."},{"startTime":531.817,"endTime":545.446,"body":"But considering you know six to eight hours of cardio plus a bunch of walking plus lifting"},{"startTime":531.817,"endTime":545.446,"body":"plus eating probably too much sugar I I don't I'm not like completely surprised by that"},{"startTime":545.887,"endTime":558.236,"body":"And then we can get into this more in the next episode But we had the response from my"},{"startTime":545.887,"endTime":558.236,"body":"doctor who mentioned that he thinks I should get an MRI of my pituitary To ensure that the"},{"startTime":558.236,"endTime":560.388,"body":"testosterone issues are not downstream from that"},{"startTime":560.388,"endTime":571.683,"body":"Yeah, I think it's well worth just shelling out some money just to for a I mean, what"},{"startTime":560.388,"endTime":571.683,"body":"would that be called like a not a cover your ass, but it so it's like out of the back of"},{"startTime":571.683,"endTime":572.945,"body":"your mind sort of thing."},{"startTime":572.945,"endTime":577.129,"body":"Whatever that phrase of speech that I can't seem to find right now."},{"startTime":578.052,"endTime":578.731,"body":"Yeah."},{"startTime":578.731,"endTime":584.393,"body":"was pretty good and I'm nothing really super worrisome in there and a lot of improvements"},{"startTime":578.731,"endTime":584.393,"body":"actually surprising."},{"startTime":584.393,"endTime":592.375,"body":"Like I literally went into the blood work and I before doing it, I was like the two days"},{"startTime":584.393,"endTime":592.375,"body":"prior, I did a two hour long mountain bike ride that destroyed me."},{"startTime":592.375,"endTime":594.776,"body":"I spent like an hour in zone four, zone five."},{"startTime":594.776,"endTime":599.057,"body":"And then the day before I did a heavy resistance training session with deadlifts."},{"startTime":599.057,"endTime":600.357,"body":"So I was like my A.L.T."},{"startTime":600.357,"endTime":606.453,"body":"and A.S.T., my liver enzymes must be just atrocious because of all this like hard training"},{"startTime":600.357,"endTime":606.453,"body":"I did leading up to it."},{"startTime":606.453,"endTime":609.464,"body":"and they were better than last time, so who the fuck knows."},{"startTime":609.464,"endTime":620.182,"body":"Yeah, it's typically only the AST that you get a uh skew in that because that's in much"},{"startTime":609.464,"endTime":620.182,"body":"higher uh prevalence in skeletal muscle tissue, which is how I remember the difference."},{"startTime":620.182,"endTime":628.218,"body":"So AST, I remember it as skeletal muscle, the S in there, and then the ALT is more liver"},{"startTime":620.182,"endTime":628.218,"body":"specific."},{"startTime":628.218,"endTime":632.54,"body":"So the L I remember for liver, S for skeletal muscle."},{"startTime":632.681,"endTime":637.552,"body":"So yeah, the AST is much more easily skewable by"},{"startTime":637.552,"endTime":640.272,"body":"you know, muscle protein breakdown and those sorts of things."},{"startTime":640.592,"endTime":641.532,"body":"But."},{"startTime":642.112,"endTime":654.212,"body":"Yeah, yeah, but I've I've I've seen it, it can skew like a little bit, but I've never seen"},{"startTime":642.112,"endTime":654.212,"body":"it like significant, you know, where you're going to go from like a 30 to like an 80 or"},{"startTime":654.212,"endTime":655.612,"body":"something like that."},{"startTime":655.612,"endTime":663.656,"body":"So it's always like you can push it slightly, but nothing, nothing to where it's like at a"},{"startTime":655.612,"endTime":663.656,"body":"level where you're like, oh, fuck, my enzymes are a concern sort of."},{"startTime":663.794,"endTime":664.435,"body":"Cool."},{"startTime":664.435,"endTime":664.995,"body":"Well, that's good to know."},{"startTime":664.995,"endTime":667.515,"body":"We can cover it more in subsequent weeks."},{"startTime":667.515,"endTime":668.035,"body":"Cool."},{"startTime":668.035,"endTime":675.775,"body":"And then my last update is just yesterday I did a workout that consisted of a bunch of"},{"startTime":668.035,"endTime":675.775,"body":"same muscle group supersets."},{"startTime":675.775,"endTime":684.995,"body":"And then I went on my story on Instagram and just kind of did a number of videos and me"},{"startTime":675.775,"endTime":684.995,"body":"kind of walking and talking about some thoughts on same muscle group supersets because"},{"startTime":684.995,"endTime":690.543,"body":"they've been just a huge part of my training cabinet for"},{"startTime":690.543,"endTime":691.653,"body":"many, many years."},{"startTime":691.653,"endTime":699.306,"body":"I just, I've always been such a huge fan of them, specifically pre-exhaust supersets, but"},{"startTime":691.653,"endTime":699.306,"body":"any same muscle group supersets I find super effective."},{"startTime":699.306,"endTime":710.949,"body":"uh like another thing we can probably discuss next week if we want to kind of make it a"},{"startTime":699.306,"endTime":710.949,"body":"two-part kind of blood work and discussion of training episode or whatever, but I kind of"},{"startTime":710.949,"endTime":717.211,"body":"was ruminating on what it is about the literature that always makes these seem so"},{"startTime":710.949,"endTime":717.211,"body":"ineffective."},{"startTime":717.591,"endTime":727.205,"body":"And I think there's a couple avenues for why, but the main one that I just want to throw"},{"startTime":717.591,"endTime":727.205,"body":"out there today is that when you look at the literature, they are always looking at, say,"},{"startTime":727.205,"endTime":731.417,"body":"muscle group supersets as it consisting of two sets."},{"startTime":731.417,"endTime":736.819,"body":"So if you do like a dumbbell fly to a bench press, the literature says you've done two"},{"startTime":731.417,"endTime":736.819,"body":"working sets."},{"startTime":736.899,"endTime":746.143,"body":"And so if you did three rounds of that, the literature calls that six working sets and"},{"startTime":736.899,"endTime":746.143,"body":"then they compare that six working sets to somebody who did."},{"startTime":746.143,"endTime":747.664,"body":"six straight sets."},{"startTime":747.664,"endTime":756.061,"body":"And obviously, I think it's not even a question that you could intuitively assume that"},{"startTime":747.664,"endTime":756.061,"body":"that is going to underperform compared to doing six straight sets where you have"},{"startTime":756.061,"endTime":758.132,"body":"sufficient rest between each one."},{"startTime":758.133,"endTime":769.702,"body":"My argument was essentially that as a time saving mechanism and a way to increase stimulus"},{"startTime":758.133,"endTime":769.702,"body":"per time capita, that I think about those same muscle group supersets as one set."},{"startTime":769.702,"endTime":775.567,"body":"So when I go dumbbell fly to bench press, I consider that one working set with two failure"},{"startTime":769.702,"endTime":775.567,"body":"points."},{"startTime":775.683,"endTime":784.447,"body":"And what I'd love to see in the literature is some sort of comparison where we take my"},{"startTime":775.683,"endTime":784.447,"body":"perspective of how I count that volume and then compare that."},{"startTime":784.447,"endTime":791.49,"body":"Because comparably, it's essentially taking almost the same amount of time as it would be"},{"startTime":784.447,"endTime":791.49,"body":"if you were doing straight sets all the way through."},{"startTime":791.709,"endTime":797.112,"body":"And yet you're getting six failure points for the time that it would be for three straight"},{"startTime":791.709,"endTime":797.112,"body":"sets."},{"startTime":797.112,"endTime":803.693,"body":"And so my assumption is that comparing it that way, you would see a much stronger"},{"startTime":797.112,"endTime":803.693,"body":"response."},{"startTime":803.693,"endTime":805.805,"body":"from the same muscle group supersets."},{"startTime":805.986,"endTime":816.879,"body":"And I think the literature just, it can be a bit confusing when you view it from the"},{"startTime":805.986,"endTime":816.879,"body":"perspective of the way that they look at those same muscle group supersets."},{"startTime":817.326,"endTime":829.72,"body":"Yeah, one thing that I think is very pertinent that you use there that is a term that I've"},{"startTime":817.326,"endTime":829.72,"body":"been using a lot more, but I think people hear it but don't really sit with it as much as"},{"startTime":829.72,"endTime":831.02,"body":"stimulus."},{"startTime":831.02,"endTime":831.64,"body":"Right."},{"startTime":831.64,"endTime":834.501,"body":"We always speak in terms of like volume sets, etc, etc."},{"startTime":834.501,"endTime":846.024,"body":"But like you can do six sets of like a chest pressing and get like a pretty mediocre"},{"startTime":834.501,"endTime":846.024,"body":"stimulus or you can do like two"},{"startTime":846.124,"endTime":851.106,"body":"really high targeted sets, right, and have an incredible stimulus."},{"startTime":851.347,"endTime":866.395,"body":"And I think that it's hard to quantify because a lot of ability to generate stimulus is on"},{"startTime":851.347,"endTime":866.395,"body":"the lifters ability to like, contract and press in a way or have access to a piece of"},{"startTime":866.395,"endTime":875.05,"body":"equipment or a pressing angle, an amount of convergence like it's, it's not trivial, but I"},{"startTime":866.395,"endTime":875.05,"body":"do think it's not you're not"},{"startTime":875.17,"endTime":879.163,"body":"necessarily comparing apples to apples with that."},{"startTime":879.163,"endTime":891.971,"body":"I do think like stimulus is for anyone out there who is maybe considering like reducing"},{"startTime":879.163,"endTime":891.971,"body":"volume or trying to change something, whatever like chase stimulus, I would say is a very"},{"startTime":891.971,"endTime":892.632,"body":"probably."},{"startTime":892.632,"endTime":893.163,"body":"uh"},{"startTime":893.163,"endTime":894.586,"body":"worthwhile effort."},{"startTime":894.6,"endTime":895.28,"body":"Mm hmm."},{"startTime":895.28,"endTime":903.676,"body":"Yeah, I think that's a really good point because, you know, we've talked about this on the"},{"startTime":895.28,"endTime":903.676,"body":"podcast a lot that the muscle is just a dumb piece of meat and all it knows is tension."},{"startTime":903.796,"endTime":917.405,"body":"And, uh you know, back in the day, call it 10 years ago, the discussion was, you know,"},{"startTime":903.796,"endTime":917.405,"body":"same muscle group supersets are not good because it forces you to use less weight on the"},{"startTime":917.626,"endTime":920.808,"body":"compound movement, which then creates less mechanical tension."},{"startTime":920.808,"endTime":923.954,"body":"And I think that that's now kind of been disproven in that"},{"startTime":923.954,"endTime":928.036,"body":"It doesn't matter if you're bench pressing 285 or 145."},{"startTime":928.036,"endTime":931.258,"body":"All that matters is what your muscles feel while you're doing that."},{"startTime":931.258,"endTime":941.192,"body":"And if you're reaching a point of fatigue at 145 pounds because you're tired from the"},{"startTime":931.258,"endTime":941.192,"body":"dumbbell flies you did first, that's going to provide a similar mechanical tension as"},{"startTime":941.192,"endTime":945.744,"body":"doing 285 pounds fresh or something along those lines."},{"startTime":947.205,"endTime":947.559,"body":"Yeah."},{"startTime":947.559,"endTime":947.836,"body":"All right."},{"startTime":947.836,"endTime":948.936,"body":"What's going on with you?"},{"startTime":949.367,"endTime":954.13,"body":"um I am 12 days out as of this morning, Tuesday, July 8th."},{"startTime":954.13,"endTime":964.138,"body":"So when this episode releases, let's call it Monday, the 14th or Tuesday, the 15th, I will"},{"startTime":954.13,"endTime":964.138,"body":"be in peak week about to head to Taiwan."},{"startTime":964.138,"endTime":969.793,"body":"So today is actually also day 100 of prep and I am feeling it."},{"startTime":969.793,"endTime":970.294,"body":"So."},{"startTime":970.294,"endTime":973.445,"body":"I was speaking with Brian very shortly before the episode mentally."},{"startTime":973.445,"endTime":974.386,"body":"feel pretty sharp."},{"startTime":974.386,"endTime":984.971,"body":"Although I think what's funny is if I go back and watch some of these episodes and maybe"},{"startTime":974.386,"endTime":984.971,"body":"three months, we'll see how much slower I'm speaking in how kind of like just delayed some"},{"startTime":984.971,"endTime":988.952,"body":"of my thought process, et cetera is, but I still feel pretty sharp."},{"startTime":988.952,"endTime":990.673,"body":"You know, Tuesdays are a long day for me."},{"startTime":990.673,"endTime":992.394,"body":"I have a full day of client check-ins."},{"startTime":992.394,"endTime":994.045,"body":"I train, you know, those sorts of things."},{"startTime":994.045,"endTime":997.636,"body":"And then we record the podcast at literally eight PM for me."},{"startTime":998.02,"endTime":1001.862,"body":"So mentally I feel pretty good, but physically I can just feel it."},{"startTime":1001.862,"endTime":1006.985,"body":"It's it's like all the caffeine now pretty much just gets me a little bit below baseline."},{"startTime":1006.985,"endTime":1011.758,"body":"So a level of caffeine that would have me like fucking jittered out and like shaking and"},{"startTime":1006.985,"endTime":1011.758,"body":"stuff before."},{"startTime":1011.758,"endTime":1015.835,"body":"I'm like, I feel almost like chin above water sort of thing."},{"startTime":1015.835,"endTime":1018.992,"body":"And now um or head above water."},{"startTime":1018.992,"endTime":1025.076,"body":"So it's I'm tired, but that's just what happens when you get to this level of lean."},{"startTime":1025.076,"endTime":1026.187,"body":"But um"},{"startTime":1026.187,"endTime":1028.496,"body":"I'm close and that's exciting."},{"startTime":1029.0639999999999,"endTime":1030.784,"body":"Yeah man, what's your body weight at right now?"},{"startTime":1030.784,"endTime":1032.944,"body":"226 this morning."},{"startTime":1034.944,"endTime":1036.0439999999999,"body":"It's."},{"startTime":1036.2640000000001,"endTime":1038.644,"body":"It's it's it's insane."},{"startTime":1038.684,"endTime":1045.995,"body":"It nothing makes sense and a lot of my plans and stuff are kind of falling apart and I'm"},{"startTime":1038.684,"endTime":1045.995,"body":"starting to get a little bit concerned."},{"startTime":1045.995,"endTime":1052.275,"body":"I had I had thought that realistically I would be around heading into these this show."},{"startTime":1052.275,"endTime":1057.547,"body":"Maybe like I was hoping I could be like 209 210 sort of thing."},{"startTime":1057.587,"endTime":1065.727,"body":"And then I'm like, OK, after the shows, because we get married September 26th, three weeks"},{"startTime":1057.587,"endTime":1065.727,"body":"after not even like 19 days after my final show."},{"startTime":1065.727,"endTime":1075.367,"body":"And I was like, OK, I have, you I just got to like keep my body weight and check a little"},{"startTime":1065.727,"endTime":1075.367,"body":"bit once like the food and stuff, because a lot of people post show they're up four or"},{"startTime":1075.367,"endTime":1077.807,"body":"five kilos, you know, in a handful of days."},{"startTime":1077.807,"endTime":1081.099,"body":"I'm like, I can't do that because I got to fit in my suit and everything like that."},{"startTime":1081.521,"endTime":1083.202,"body":"And now I'm like starting to get concerned."},{"startTime":1083.202,"endTime":1086.523,"body":"Like, I going to be able to get enough weight down so that I can fit in my suit?"},{"startTime":1086.523,"endTime":1088.962,"body":"Like, I can't go to this wedding at like two thirty five."},{"startTime":1088.962,"endTime":1090.975,"body":"I won't fucking fit in anything."},{"startTime":1091.435,"endTime":1099.229,"body":"So I am like starting to get a little bit concerned and obviously like immediately after"},{"startTime":1091.435,"endTime":1099.229,"body":"the shows are done, like I just go back down to like TRT levels."},{"startTime":1099.229,"endTime":1103.901,"body":"But I don't think you're dropping like 15 pounds of muscle in 14 days."},{"startTime":1103.901,"endTime":1106.762,"body":"You know, so I am a little bit concerned."},{"startTime":1106.762,"endTime":1109.88,"body":"um But we'll cross that bridge when I get there."},{"startTime":1109.88,"endTime":1116.09,"body":"Yeah, I mean, I guess on the positive side, you've just been doing this so effectively."},{"startTime":1116.09,"endTime":1125.71,"body":"I mean, in the grand scheme of things like standing on stage at a shredded 225 is going to"},{"startTime":1116.09,"endTime":1125.71,"body":"be more impressive than standing on stage at a shredded 212."},{"startTime":1125.71,"endTime":1127.835,"body":"uh So, so, yes, that's great."},{"startTime":1127.835,"endTime":1137.948,"body":"And then also, man, it just I was thinking about it the other day, and it just boggles my"},{"startTime":1127.835,"endTime":1137.948,"body":"mind that when you did your super shredded lean diet as a natural right before you started"},{"startTime":1137.948,"endTime":1139.206,"body":"TRT and stuff,"},{"startTime":1139.206,"endTime":1144.706,"body":"you were down to I believe it was 191 192 at you know, ish percent body fat."},{"startTime":1144.706,"endTime":1149.646,"body":"And now you're probably around eight ish percent body fat at 226."},{"startTime":1149.646,"endTime":1155.623,"body":"So that's 30 that 34 pounds of 34 pounds of muscle."},{"startTime":1155.623,"endTime":1157.403,"body":"yeah, yeah, it's really wild."},{"startTime":1157.403,"endTime":1160.243,"body":"It doesn't feel like it either."},{"startTime":1160.243,"endTime":1164.584,"body":"um Which in full transparency, I guess I'm a little bit."},{"startTime":1165.624,"endTime":1172.225,"body":"I'm always really hard on myself, you know, and but I think it does bring out like"},{"startTime":1165.624,"endTime":1172.225,"body":"ambition in those sorts of things."},{"startTime":1172.225,"endTime":1173.386,"body":"But I do."},{"startTime":1173.386,"endTime":1182.147,"body":"I'm still a little bit like I have to take check and photos and stuff in the morning and I"},{"startTime":1173.386,"endTime":1182.147,"body":"do my posing and there hasn't there's been a call like one or two times from like"},{"startTime":1182.437,"endTime":1183.397,"body":"Okay, like this is cool."},{"startTime":1183.397,"endTime":1185.209,"body":"Like I'm really happy with how I look."},{"startTime":1185.209,"endTime":1188.27,"body":"But oftentimes it's a lot of like, that's it."},{"startTime":1188.27,"endTime":1188.62,"body":"That's it."},{"startTime":1188.62,"endTime":1189.001,"body":"That's it."},{"startTime":1189.001,"endTime":1192.372,"body":"That's what I look like at 7 % body fat, 225."},{"startTime":1192.372,"endTime":1194.794,"body":"Like this is all we fucking have right now."},{"startTime":1194.794,"endTime":1204.439,"body":"You know, so there is a little bit of that, but I'm also like intelligent enough to know"},{"startTime":1194.794,"endTime":1204.439,"body":"that I'm not going to go chasing because I don't want to be a shredded 240."},{"startTime":1204.439,"endTime":1205.8,"body":"I don't want to be a shredded 245."},{"startTime":1205.8,"endTime":1207.621,"body":"Like that's way too big."},{"startTime":1207.621,"endTime":1209.342,"body":"I want nothing to do with that life."},{"startTime":1209.342,"endTime":1212.027,"body":"um So I'm"},{"startTime":1212.027,"endTime":1221.13,"body":"I thought there would be more, which is a little bit of like a disappointment, but also"},{"startTime":1212.027,"endTime":1221.13,"body":"like the stage, the atrix, the dehydration and stuff like it will all come together."},{"startTime":1221.13,"endTime":1227.872,"body":"I'm sure as long as I don't fuck up my posing or completely botch my refeed or something"},{"startTime":1221.13,"endTime":1227.872,"body":"like that, I'll have a pretty decent showing."},{"startTime":1227.872,"endTime":1232.993,"body":"I'll be happy with photos and stuff, but it was it has been a little bit."},{"startTime":1233.233,"endTime":1235.127,"body":"I just thought I would be a lot more."},{"startTime":1235.127,"endTime":1236.154,"body":"I thought I would look differently."},{"startTime":1236.154,"endTime":1239.526,"body":"I thought, man, I'm going to look like this giant, but"},{"startTime":1239.526,"endTime":1246.184,"body":"I think my pers- like our perception of self is different than other people's perception"},{"startTime":1239.526,"endTime":1246.184,"body":"of us, of course."},{"startTime":1246.184,"endTime":1250.084,"body":"I mean, you are huge straight up from like an outside perspective."},{"startTime":1250.084,"endTime":1258.104,"body":"And then the other the other side of that is like, if you and I know you're not going to"},{"startTime":1250.084,"endTime":1258.104,"body":"continue with the the PEDs the way you're doing them currently in the future."},{"startTime":1258.104,"endTime":1260.404,"body":"And you've talked about, know, just going back to TRT."},{"startTime":1260.404,"endTime":1268.784,"body":"But if this was like your life and you're like for the next 10 years, I'm to try to, you"},{"startTime":1260.404,"endTime":1268.784,"body":"know, do the IFBB thing like at 225 shredded."},{"startTime":1268.944,"endTime":1273.28,"body":"You're talking about your offseason being 265 plus."},{"startTime":1273.28,"endTime":1283.797,"body":"So you literally could be like walking around at kind of like pro bodybuilder levels of"},{"startTime":1273.28,"endTime":1283.797,"body":"size in the off season, which also kind of boggles my mind."},{"startTime":1283.797,"endTime":1286.94,"body":"Yeah, I just I just don't think I want it."},{"startTime":1286.94,"endTime":1289.062,"body":"And it's."},{"startTime":1290.043,"endTime":1297.851,"body":"I mean, don't get me wrong, I respect the hell out of it, but like all my friends and"},{"startTime":1290.043,"endTime":1297.851,"body":"stuff that do it, like they're wearing CPAP machines to sleep and stuff, they sleep in"},{"startTime":1297.851,"endTime":1301.494,"body":"different bedrooms than their wives and partners."},{"startTime":1301.635,"endTime":1305.859,"body":"It's just it's I just don't want to live my life that large, you know."},{"startTime":1305.859,"endTime":1308.691,"body":"um Yeah, like I said, but."},{"startTime":1308.969,"endTime":1309.479,"body":"We'll see."},{"startTime":1309.479,"endTime":1318.986,"body":"Let's get through these next couple shows in that sort of thing and see how things go But"},{"startTime":1309.479,"endTime":1318.986,"body":"I have I should say I have really really enjoyed this endeavor I'm still enjoying it even"},{"startTime":1318.986,"endTime":1329.613,"body":"though it is really challenging for me right now energy level and stuff, but but I'm"},{"startTime":1318.986,"endTime":1329.613,"body":"committed uh Work has been great and not suffered really at all and I feel like I've done"},{"startTime":1329.613,"endTime":1338.589,"body":"a really a decent job managing everything but um I am very happy with the decision to give"},{"startTime":1329.613,"endTime":1338.589,"body":"this a run"},{"startTime":1338.784,"endTime":1339.742,"body":"Yep, awesome."},{"startTime":1339.742,"endTime":1353.042,"body":"Cool, let's talk becoming a parent and how that obviously needs to impact the decisions"},{"startTime":1339.742,"endTime":1353.042,"body":"that you make with your training, your nutrition, and ultimately parts of recovery."},{"startTime":1353.182,"endTime":1355.462,"body":"So Brian, you laid this out pretty nicely for us."},{"startTime":1355.462,"endTime":1358.753,"body":"So do you wanna give the listeners a little bit of a rundown of how we have it structured?"},{"startTime":1358.753,"endTime":1363.977,"body":"Yeah, we're trying to structure it chronologically, I think for the most part, throw in a"},{"startTime":1358.753,"endTime":1363.977,"body":"little bit of nutrition chat in there too."},{"startTime":1363.977,"endTime":1368.299,"body":"But um yeah, we'll just go through it kind of section by section."},{"startTime":1368.299,"endTime":1370.29,"body":"We have like seven or eight sections here."},{"startTime":1370.351,"endTime":1373.813,"body":"The first one I titled the problem in quotes."},{"startTime":1373.813,"endTime":1380.237,"body":"So, you know, you can call your your pending baby a problem if you want."},{"startTime":1380.338,"endTime":1382.019,"body":"It really is just a change."},{"startTime":1382.019,"endTime":1388.663,"body":"And I think that's that's where I'm going with that by kind of putting it in quotations is"},{"startTime":1382.019,"endTime":1388.663,"body":"the problem is that you're having to adapt to change."},{"startTime":1388.847,"endTime":1406.45,"body":"And uh I think that that change begins to occur even before the baby arrives because in"},{"startTime":1388.847,"endTime":1406.45,"body":"the final weeks uh of your wife carrying the baby for you, she's not operating at her"},{"startTime":1406.45,"endTime":1407.12,"body":"best."},{"startTime":1407.12,"endTime":1416.567,"body":"mean, there's a lot of excitement brewing and palpable levels of"},{"startTime":1417.003,"endTime":1430.328,"body":"of like happiness and a growing connection to this thing that you've never seen before,"},{"startTime":1417.003,"endTime":1430.328,"body":"but being the kind of astute and present partner that, you know, I was, and I know you"},{"startTime":1430.328,"endTime":1434.69,"body":"will be, and many of our listeners are as well, or will be."},{"startTime":1437.379,"endTime":1448.959,"body":"you know, you begin to feel that baby kicking a little over halfway, like in the 20, 25"},{"startTime":1437.379,"endTime":1448.959,"body":"week range, you'll start to feel the baby kicking and it will start to react to things"},{"startTime":1448.959,"endTime":1451.019,"body":"that the wife does."},{"startTime":1451.099,"endTime":1455.899,"body":"And it even begins to react to like your voice and your touch."},{"startTime":1455.899,"endTime":1460.839,"body":"And when you put your finger on her belly, like the baby moves and like will kick your"},{"startTime":1455.899,"endTime":1460.839,"body":"hand."},{"startTime":1460.839,"endTime":1465.409,"body":"And it's just, it's so crazy how impactful."},{"startTime":1465.409,"endTime":1478.071,"body":"that can be on your life in a very, very positive way, but it also then leads to kind of"},{"startTime":1465.409,"endTime":1478.071,"body":"the point where eventually you get into the 30 weeks, 33 weeks, 36 weeks, and in that"},{"startTime":1478.071,"endTime":1490.495,"body":"final month and change before the baby sees the world, uh your job as partner is already"},{"startTime":1478.071,"endTime":1490.495,"body":"beginning to be impacted and it affects your..."},{"startTime":1490.495,"endTime":1494.953,"body":"regularly routine and schedule and habit formation and all that sort of stuff."},{"startTime":1494.953,"endTime":1502.969,"body":"So I think that that's kind of the first egg to lay is just to kind of note that that"},{"startTime":1494.953,"endTime":1502.969,"body":"begins before the baby even arrives."},{"startTime":1502.969,"endTime":1514.042,"body":"Yeah, the one thing I will say with there's two clients that come to mind who who we've"},{"startTime":1502.969,"endTime":1514.042,"body":"we've known and planned and prepared in one thing that I, you know, wanted to do was"},{"startTime":1514.042,"endTime":1517.573,"body":"change training and stuff a handful of weeks before."},{"startTime":1517.573,"endTime":1523.575,"body":"Because, you know, from my standpoint, again, I've never done this except for helping a"},{"startTime":1517.573,"endTime":1523.575,"body":"couple clients."},{"startTime":1523.575,"endTime":1526.056,"body":"I was just like, OK, what do I think is going to happen?"},{"startTime":1526.056,"endTime":1528.076,"body":"What do I think is going to go wrong?"},{"startTime":1528.196,"endTime":1530.028,"body":"There's so many things are going to change."},{"startTime":1530.028,"endTime":1531.319,"body":"right when that baby's there."},{"startTime":1531.319,"endTime":1536.022,"body":"I'm like, let's get things that are already in a new structure before."},{"startTime":1536.022,"endTime":1540.514,"body":"like we've reduced training days, training volume, like a handful of weeks before."},{"startTime":1540.514,"endTime":1550.04,"body":"So they were already integrated into that system, um changed, you know, our nutritional"},{"startTime":1540.514,"endTime":1550.04,"body":"approaches and things like that so that they were, there was less, I tried to make some"},{"startTime":1550.04,"endTime":1557.197,"body":"changes early so that there was less things changing all at once, you know, due date week"},{"startTime":1550.04,"endTime":1557.197,"body":"or after sort of."},{"startTime":1557.197,"endTime":1558.337,"body":"Mm hmm."},{"startTime":1558.337,"endTime":1559.508,"body":"Yeah, that's totally right."},{"startTime":1559.508,"endTime":1566.52,"body":"I mean, you want to formulate your plan and understand that your plan needs to be"},{"startTime":1559.508,"endTime":1566.52,"body":"malleable."},{"startTime":1566.52,"endTime":1574.922,"body":"um trying to formulate some sort of plan so that you don't go into it flying blind is"},{"startTime":1566.52,"endTime":1574.922,"body":"extremely helpful."},{"startTime":1574.922,"endTime":1581.344,"body":"And so I as somebody who, at least with my first child, was still like right in the heart"},{"startTime":1574.922,"endTime":1581.344,"body":"of being obsessed with progress."},{"startTime":1581.344,"endTime":1583.885,"body":"uh"},{"startTime":1583.885,"endTime":1588.245,"body":"I began to kind of think about, know, when is, when am I going to be able to train?"},{"startTime":1588.245,"endTime":1590.645,"body":"Am I going to be able to go to a gym?"},{"startTime":1590.645,"endTime":1593.645,"body":"Am I going to have to do mostly body weight stuff at home?"},{"startTime":1593.645,"endTime":1600.945,"body":"Am I going to have to pick up running because like, I don't have time to go for long walks"},{"startTime":1593.645,"endTime":1600.945,"body":"and stuff like that."},{"startTime":1601.365,"endTime":1613.225,"body":"And so yeah, you start kind of formulating a plan that probably begins to get implemented,"},{"startTime":1601.365,"endTime":1613.225,"body":"you know, prior to the birth, because you, you have to be there as a partner."},{"startTime":1613.631,"endTime":1615.322,"body":"in case it happens."},{"startTime":1615.322,"endTime":1624.068,"body":"Like you don't want to be at a gym doing a two hour marathon training session and missing"},{"startTime":1615.322,"endTime":1624.068,"body":"the call from your wife who's like going into labor or something along those lines."},{"startTime":1624.068,"endTime":1629.452,"body":"I mean, you want to be a present partner that shows that you care and like she's the one"},{"startTime":1624.068,"endTime":1629.452,"body":"carrying the baby."},{"startTime":1629.452,"endTime":1633.775,"body":"So you don't want to be extremely selfish and narcissistic kind of in those last few"},{"startTime":1629.452,"endTime":1633.775,"body":"weeks."},{"startTime":1633.775,"endTime":1636.438,"body":"You want to be a good partner and be there for her."},{"startTime":1636.438,"endTime":1638.038,"body":"Makes sense."},{"startTime":1638.758,"endTime":1639.998,"body":"Go ahead."},{"startTime":1641.138,"endTime":1648.538,"body":"I was going to say, so with the kind of second next point we have with finding time in the"},{"startTime":1641.138,"endTime":1648.538,"body":"early days, so let's say babies, babies happened."},{"startTime":1648.538,"endTime":1650.018,"body":"You've made it through the first."},{"startTime":1650.018,"endTime":1653.318,"body":"Let's call it 72 hours of storm."},{"startTime":1653.318,"endTime":1663.254,"body":"And like I would imagine right again, you're you're doing zero gym for like the first four"},{"startTime":1653.318,"endTime":1663.254,"body":"days and all foods just going to be what."},{"startTime":1663.254,"endTime":1670.707,"body":"You know, maybe a day or two at the hospital, depending on and then whatever delivery"},{"startTime":1663.254,"endTime":1670.707,"body":"things people tend to the house, that sort of thing."},{"startTime":1670.707,"endTime":1671.521,"body":"I don't know."},{"startTime":1671.521,"endTime":1681.81,"body":"I have had a client who they prepared a bunch of like uh freeze packed meals that they"},{"startTime":1671.521,"endTime":1681.81,"body":"just like put in like the air fryer or crock pot sort of thing for when they got back."},{"startTime":1681.81,"endTime":1682.72,"body":"That that can work."},{"startTime":1682.72,"endTime":1684.782,"body":"But like those that first week, let's call it a week."},{"startTime":1684.782,"endTime":1685.653,"body":"That's going to be a push."},{"startTime":1685.653,"endTime":1692.084,"body":"You're in like surviving that sort of thing until you find a little bit of routine after"},{"startTime":1685.653,"endTime":1692.084,"body":"about let's call it seven days."},{"startTime":1692.084,"endTime":1697.641,"body":"you know, some buffer, we now need to settle into a little bit of like schedule thing"},{"startTime":1692.084,"endTime":1697.641,"body":"there."},{"startTime":1697.641,"endTime":1698.502,"body":"uh"},{"startTime":1698.502,"endTime":1704.527,"body":"So yeah, I think you're exactly right in that I think you have to allocate about an entire"},{"startTime":1698.502,"endTime":1704.527,"body":"calendar week where you're not going to train."},{"startTime":1704.527,"endTime":1716.347,"body":"And I would say that that for most people, me included consists of like the two days"},{"startTime":1704.527,"endTime":1716.347,"body":"before birth, assuming that, you know, your wife is going to carry it to full term."},{"startTime":1716.347,"endTime":1723.544,"body":"Uh, so you kind of know, like you're kind of like, okay, we're at, you know, 39 and a half"},{"startTime":1716.347,"endTime":1723.544,"body":"weeks now, like this baby's going to come in the next few days."},{"startTime":1723.544,"endTime":1725.086,"body":"made most, likelihood."},{"startTime":1725.086,"endTime":1731.228,"body":"So yeah, the last two days before the baby came, you we were at home, she was having"},{"startTime":1725.086,"endTime":1731.228,"body":"contractions."},{"startTime":1731.228,"endTime":1734.629,"body":"uh I wasn't getting any fitness in at all."},{"startTime":1734.809,"endTime":1737.03,"body":"And then you go to the hospital."},{"startTime":1737.15,"endTime":1746.773,"body":"even if it's like a really fast, easy birth, like you're still looking at two to three"},{"startTime":1737.15,"endTime":1746.773,"body":"days there, because you know, an easy birth, maybe less than 24 hours of actual kind of"},{"startTime":1746.773,"endTime":1751.294,"body":"being in the hospital, beginning to push, make the baby appear."},{"startTime":1751.294,"endTime":1752.515,"body":"situation."},{"startTime":1752.515,"endTime":1758.539,"body":"And then you're in the hospital for another two days as they kind of monitor the baby and"},{"startTime":1752.515,"endTime":1758.539,"body":"you're sleeping in the hospital."},{"startTime":1758.539,"endTime":1765.804,"body":"uh Luckily, where I was there was a second bed for the husband or the partner."},{"startTime":1765.804,"endTime":1767.885,"body":"But not all hospitals are that way."},{"startTime":1767.885,"endTime":1772.328,"body":"Some of the some of them I believe are just having a small couch in the room."},{"startTime":1772.328,"endTime":1775.491,"body":"uh So I feel I feel quite lucky in that way."},{"startTime":1775.491,"endTime":1780.59,"body":"But uh but yeah, you're you're you're piecemealing sleep together."},{"startTime":1780.59,"endTime":1787.738,"body":"uh notoriously, the baby has its most aggressive night of not sleeping on night number"},{"startTime":1780.59,"endTime":1787.738,"body":"two."},{"startTime":1787.738,"endTime":1793.664,"body":"So night number one, they're still kind of inundated with a lot of the the birthing drugs."},{"startTime":1793.664,"endTime":1796.407,"body":"So they're kind of in this calm state."},{"startTime":1796.407,"endTime":1798.179,"body":"And you're kind of like, wow, my baby's perfect."},{"startTime":1798.179,"endTime":1798.93,"body":"This is amazing."},{"startTime":1798.93,"endTime":1800.712,"body":"They're just like so calm and chill."},{"startTime":1800.712,"endTime":1803.304,"body":"And then night two comes and it's just like"},{"startTime":1803.336,"endTime":1808.528,"body":"all terror and hell broke loose where this baby's like, shit, I'm not in the womb anymore."},{"startTime":1808.528,"endTime":1812.31,"body":"And there's this weird, scary world out here and I'm not touching mom anymore."},{"startTime":1812.31,"endTime":1816.791,"body":"And like, it's just that that second night is atrocious."},{"startTime":1816.791,"endTime":1824.335,"body":"Like I don't think either of us slept the entire night and there's constantly doctors"},{"startTime":1816.791,"endTime":1824.335,"body":"coming in and like picking the baby up, doing tests on it, sending it back."},{"startTime":1824.335,"endTime":1826.855,"body":"Like it's just not sleeping and you're not sleeping."},{"startTime":1827.136,"endTime":1829.217,"body":"So you're already in this huge deficit."},{"startTime":1829.217,"endTime":1832.068,"body":"And then you get home and you're in a malaise, especially with the first kid."},{"startTime":1832.068,"endTime":1833.438,"body":"You're just like, what?"},{"startTime":1833.774,"endTime":1845.053,"body":"like I own this thing now this is wild um and and so yeah you're trying to like figure out"},{"startTime":1833.774,"endTime":1845.053,"body":"how to keep it alive and find your rhythm and all that stuff so I think allocating at"},{"startTime":1845.053,"endTime":1853.241,"body":"least you know a full calendar week to to no fitness is probably a prudent step in kind of"},{"startTime":1845.053,"endTime":1853.241,"body":"your planning process"},{"startTime":1853.241,"endTime":1856.052,"body":"A question here, which I think could be a little bit relevant."},{"startTime":1856.052,"endTime":1858.082,"body":"So the question asked her was a father."},{"startTime":1858.082,"endTime":1864.044,"body":"So, you know, for the listeners out there, we'll probably tailor this a little bit more to"},{"startTime":1858.082,"endTime":1864.044,"body":"a father."},{"startTime":1864.044,"endTime":1867.255,"body":"um Obviously, there's going to be a lot of applicable things."},{"startTime":1867.255,"endTime":1877.668,"body":"But in those first, like let's call it those first five days post birth, how much hands on"},{"startTime":1867.255,"endTime":1877.668,"body":"baby time as a dad?"},{"startTime":1877.868,"endTime":1881.24,"body":"Are you really like how much can you actually do right?"},{"startTime":1881.24,"endTime":1882.667,"body":"Yeah, that's a good question."},{"startTime":1882.667,"endTime":1884.889,"body":"was gonna get into that because"},{"startTime":1884.889,"endTime":1886.971,"body":"It depends, I guess would be the answer."},{"startTime":1886.971,"endTime":1894.997,"body":"Like what you really wanna do when you get back is you wanna make sure that your wife is"},{"startTime":1886.971,"endTime":1894.997,"body":"able to recover because she's the one that went through the huge trauma."},{"startTime":1895.057,"endTime":1911.651,"body":"And so while maybe you are not able to appease the baby and feed the baby like your wife"},{"startTime":1895.057,"endTime":1911.651,"body":"can, you do try to step it up and do pretty much everything that you can aside from"},{"startTime":1911.651,"endTime":1912.321,"body":"feeding the baby."},{"startTime":1912.321,"endTime":1914.641,"body":"you you're..."},{"startTime":1914.641,"endTime":1918.865,"body":"you're watching the baby and making sure everything's fine, you're constantly eyes on it."},{"startTime":1918.865,"endTime":1927.152,"body":"And then when the baby cries and needs mom, you pick the baby up, you take it to mom, it"},{"startTime":1918.865,"endTime":1927.152,"body":"feeds for 20 minutes, 30 minutes, 40 minutes, whatever it is."},{"startTime":1927.152,"endTime":1933.217,"body":"And then you take the baby back and you kind of watch it again for a few hours and hope"},{"startTime":1927.152,"endTime":1933.217,"body":"that it sleeps."},{"startTime":1933.217,"endTime":1942.367,"body":"uh so while I think that to your point, there's only so much that the father can do, one"},{"startTime":1933.217,"endTime":1942.367,"body":"thing the father cannot do,"},{"startTime":1942.367,"endTime":1943.648,"body":"is leave to go train."},{"startTime":1943.648,"endTime":1952.904,"body":"uh So you're there, but like, yeah, in many ways, it's not that cumbersome for the father"},{"startTime":1943.648,"endTime":1952.904,"body":"because I have very clear memories."},{"startTime":1952.904,"endTime":1957.247,"body":"was Bryson was born September 9th and right at beginning of football season."},{"startTime":1957.247,"endTime":1959.919,"body":"And I'm like, you know, I'm into fantasy football."},{"startTime":1959.919,"endTime":1962.871,"body":"When he was born, I had won it like three of the last seven years."},{"startTime":1962.871,"endTime":1964.442,"body":"Like it was a big part of my life."},{"startTime":1964.442,"endTime":1971.687,"body":"uh And so football season was on and I had, had the baby in this little rocker."},{"startTime":1971.921,"endTime":1973.993,"body":"And there was a little foot."},{"startTime":1973.993,"endTime":1978.055,"body":"It wasn't a foot pedal, but I could use my foot to kind of rock the rocker."},{"startTime":1978.055,"endTime":1987.602,"body":"So I'd literally just sit there for hours and just watch football and like do many CC did"},{"startTime":1978.055,"endTime":1987.602,"body":"calf raises on this, uh, on this baby thing as it rocks back and forth and the baby kind"},{"startTime":1987.602,"endTime":1990.464,"body":"of, you know, soothes itself to sleep through the movement."},{"startTime":1990.464,"endTime":1992.325,"body":"So, so no, you can't go train."},{"startTime":1992.325,"endTime":1999.86,"body":"You can't, you can't really, I mean, maybe if you had a home gym, we'll get into that"},{"startTime":1992.325,"endTime":1999.86,"body":"later, but, um but yeah, there isn't like a way for you to get up and leave and go have"},{"startTime":1999.86,"endTime":2001.401,"body":"like a really quality training session."},{"startTime":2001.401,"endTime":2002.001,"body":"So."},{"startTime":2002.081,"endTime":2006.292,"body":"but you can continue to live life in some capacity."},{"startTime":2006.292,"endTime":2007.813,"body":"And that like, I was watching football."},{"startTime":2007.813,"endTime":2010.193,"body":"I was, I had no problem doing work."},{"startTime":2010.193,"endTime":2016.385,"body":"Like I was able to sit on the couch and do my programming and let the baby fall asleep on"},{"startTime":2010.193,"endTime":2016.385,"body":"my chest."},{"startTime":2016.385,"endTime":2022.076,"body":"Like I have a really cool video of the baby who's like literally the size from like my"},{"startTime":2016.385,"endTime":2022.076,"body":"belly button to my chest."},{"startTime":2022.076,"endTime":2028.918,"body":"And it's just like sitting on my chest as I'm, you know, typing on my computer or"},{"startTime":2022.076,"endTime":2028.918,"body":"whatever, or watching football or whatever it is."},{"startTime":2028.918,"endTime":2031.895,"body":"So there's plenty of opportunity to do stuff."},{"startTime":2031.895,"endTime":2035.99,"body":"um, sedentary, but you just can't really get up and move your body too much."},{"startTime":2036.29,"endTime":2046.177,"body":"Okay, so the real reason I asked, and thank you for elaborating there was like, would this"},{"startTime":2036.29,"endTime":2046.177,"body":"be a time where you could get things planned in terms of like a nutrition standpoint?"},{"startTime":2046.177,"endTime":2048.2690000000002,"body":"Could we get our freeze packed meals?"},{"startTime":2048.2690000000002,"endTime":2053.583,"body":"Could we get our air fryer meals and things going to where we are at home?"},{"startTime":2053.583,"endTime":2059.577,"body":"Maybe your baby is on, I don't know, kitchen table on its swinging thing or whatever."},{"startTime":2059.577,"endTime":2064.01,"body":"could we be actually like, is there time for you as the father in those days too?"},{"startTime":2064.078,"endTime":2069.151,"body":"get ahead on some meal planning and stuff for like five, six days for the two of you guys."},{"startTime":2069.151,"endTime":2069.761,"body":"Yeah, for sure."},{"startTime":2069.761,"endTime":2075.263,"body":"This is a great transition into kind of the nutrition discussion because yeah, I mean, you"},{"startTime":2069.761,"endTime":2075.263,"body":"absolutely could."},{"startTime":2075.263,"endTime":2079.204,"body":"Like you could use that time instead of doing work on the computer and watching football."},{"startTime":2079.204,"endTime":2084.496,"body":"Like you could probably use that time to to be cooking in the kitchen, preparing food,"},{"startTime":2079.204,"endTime":2084.496,"body":"stuff like that."},{"startTime":2084.496,"endTime":2095.639,"body":"But what we did and what pretty much all of my friends that have babies over the last few"},{"startTime":2084.496,"endTime":2095.639,"body":"years have done is you have like a really close friend set up what's called a meal train."},{"startTime":2096.071,"endTime":2098.903,"body":"And so it can be a few different things."},{"startTime":2098.903,"endTime":2106.089,"body":"You could have like a gift card to something like flower child where every friend"},{"startTime":2098.903,"endTime":2106.089,"body":"contributes 50 to a hundred dollars."},{"startTime":2106.089,"endTime":2113.864,"body":"So by the end of it, have, you know, 500 to a thousand dollars of free meals from, from"},{"startTime":2106.089,"endTime":2113.864,"body":"flower child or wherever else you want to meal train from."},{"startTime":2115.206,"endTime":2119.159,"body":"alternatively, like what we did, we didn't actually do the flower child meal train thing."},{"startTime":2119.159,"endTime":2121.951,"body":"We had friends actually cooking us food."},{"startTime":2121.951,"endTime":2122.861,"body":"and bringing it over."},{"startTime":2122.861,"endTime":2125.082,"body":"So we had like a friend bring a bunch of lasagna."},{"startTime":2125.082,"endTime":2127.583,"body":"We had a friend cook a bunch of burgers and bring them over."},{"startTime":2127.583,"endTime":2133.214,"body":"had, you know, like, whatever it is, like people are bringing you a bunch of food and"},{"startTime":2127.583,"endTime":2133.214,"body":"being like, Hey, you know, don't worry about cooking."},{"startTime":2133.214,"endTime":2134.064,"body":"Just take care of the baby."},{"startTime":2134.064,"endTime":2135.115,"body":"Here's all this food."},{"startTime":2135.115,"endTime":2138.706,"body":"The problem with that is that then you're not really getting to choose the type of food"},{"startTime":2135.115,"endTime":2138.706,"body":"that you're eating."},{"startTime":2138.706,"endTime":2141.957,"body":"You're just kind of at the peril of whatever people are cooking for you."},{"startTime":2141.957,"endTime":2146.778,"body":"So I think both of those options are great in that they save you the hassle of having to"},{"startTime":2141.957,"endTime":2146.778,"body":"cook."},{"startTime":2146.778,"endTime":2150.561,"body":"But if you're very concerned about the quality of the food that you're eating,"},{"startTime":2150.561,"endTime":2152.975,"body":"then maybe that second option isn't the best one."},{"startTime":2153.228,"endTime":2163.333,"body":"And that that's kind of what I was getting at is I think if it's someone who's like a"},{"startTime":2153.228,"endTime":2163.333,"body":"listener, you know, to this podcast and they are concerned about their."},{"startTime":2163.768,"endTime":2171.458,"body":"I don't know, letting their physique fall apart in the in the first two months and like,"},{"startTime":2163.768,"endTime":2171.458,"body":"don't get me wrong, there's going to be some sliding."},{"startTime":2171.458,"endTime":2181.283,"body":"That's inevitable as you reduce things, but, you know, and I love the examples that you"},{"startTime":2171.458,"endTime":2181.283,"body":"made because like, let's think, let's let's pretend like it's me, right."},{"startTime":2181.283,"endTime":2182.904,"body":"And Jenny and I are just having our"},{"startTime":2182.904,"endTime":2186.866,"body":"our first child and friends are like, here's lasagna, here's burgers, right?"},{"startTime":2186.866,"endTime":2187.757,"body":"That's a nightmare."},{"startTime":2187.757,"endTime":2190.848,"body":"It's literally a nightmare situation for the two of us."},{"startTime":2190.848,"endTime":2197.972,"body":"So I think it depends and it's hard because yeah, they're your friends and people are"},{"startTime":2190.848,"endTime":2197.972,"body":"trying to help."},{"startTime":2197.972,"endTime":2210.179,"body":"like, if there's one thing I can unequivocally say with supreme confidence is that the"},{"startTime":2197.972,"endTime":2210.179,"body":"general state of nutritional knowledge for adults in the United States of America is"},{"startTime":2210.179,"endTime":2212.172,"body":"absolutely piss fucking poor."},{"startTime":2212.172,"endTime":2213.012,"body":"Right."},{"startTime":2213.293,"endTime":2219.126,"body":"And if that is what you're going to base like the first week on, you're probably not going"},{"startTime":2213.293,"endTime":2219.126,"body":"to feel your best."},{"startTime":2219.126,"endTime":2222.937,"body":"So that that was one of the things where I think."},{"startTime":2224.038,"endTime":2232.683,"body":"It's hard, right, because people are there, they're trying, but they're operating on a,"},{"startTime":2224.038,"endTime":2232.683,"body":"like I said, just a poor subset of information."},{"startTime":2232.683,"endTime":2238.806,"body":"I think about my family and Jenny's family, right, who they're they're caring, they're"},{"startTime":2232.683,"endTime":2238.806,"body":"loving, they would love to help."},{"startTime":2238.806,"endTime":2242.06,"body":"The food would be horrendous for us."},{"startTime":2242.06,"endTime":2243.722,"body":"And that's just the nature of it."},{"startTime":2243.722,"endTime":2256.038,"body":"um So I think if if you are you and your wife or you and your partner are very health"},{"startTime":2243.722,"endTime":2256.038,"body":"focused sort of thing, you're going to have to try and steer that or else you're going to"},{"startTime":2256.038,"endTime":2257.541,"body":"get what comes with."},{"startTime":2257.541,"endTime":2257.962,"body":"Charity?"},{"startTime":2257.962,"endTime":2259.174,"body":"Is that a decent word to use?"},{"startTime":2259.174,"endTime":2262.43,"body":"Is that appropriate?"},{"startTime":2262.732,"endTime":2263.563,"body":"Okay."},{"startTime":2263.952,"endTime":2265.494,"body":"Yeah, no, I agree with that."},{"startTime":2265.494,"endTime":2273.071,"body":"I think in your case, maybe the better route then, because people do wanna help, and"},{"startTime":2265.494,"endTime":2273.071,"body":"that's the thing, is like, wanna help in some way, and so you just pushing them away and"},{"startTime":2273.071,"endTime":2275.983,"body":"being like, no, no, I don't want your food, I'll just cook it myself."},{"startTime":2275.983,"endTime":2283.31,"body":"I feel like that almost kind of feels like a slap in the face, because people do"},{"startTime":2275.983,"endTime":2283.31,"body":"legitimately want to do something and be a good friend."},{"startTime":2283.31,"endTime":2285.452,"body":"So maybe for you, the route is..."},{"startTime":2285.452,"endTime":2291.735,"body":"doing the meal train piece where you get to kind of choose the restaurants that you want"},{"startTime":2285.452,"endTime":2291.735,"body":"people to buy you gift cards to."},{"startTime":2291.895,"endTime":2298.248,"body":"And so in Bali, like you eat out all the time, you eat at that little like bodybuilding"},{"startTime":2291.895,"endTime":2298.248,"body":"kitchen thing where you get your rice and your chicken and your veggies."},{"startTime":2298.248,"endTime":2308.102,"body":"And like, it's similar to what you would get at flower child or the urban kitchen or any"},{"startTime":2298.248,"endTime":2308.102,"body":"of those other kind of flower childish type restaurants."},{"startTime":2308.743,"endTime":2311.155,"body":"And so yeah, I think you kind of have some"},{"startTime":2311.155,"endTime":2316.49,"body":"autonomy or some decision in what people do for you."},{"startTime":2316.49,"endTime":2324.708,"body":"And I think the key is, know, whichever group of, whichever friend it is that's kind of"},{"startTime":2316.49,"endTime":2324.708,"body":"organizing this is just being transparent with them and letting them know what you want."},{"startTime":2324.708,"endTime":2328.871,"body":"And then they can kind of send the email out blasted to all the friends and have them"},{"startTime":2324.708,"endTime":2328.871,"body":"contribute."},{"startTime":2329.218,"endTime":2342.09,"body":"Yeah, yeah, I think that that's something that I would strongly encourage, um just so that"},{"startTime":2329.218,"endTime":2342.09,"body":"you remain some semblance of control in a time where control is going to get very inverted"},{"startTime":2342.09,"endTime":2342.477,"body":"in your"},{"startTime":2342.477,"endTime":2343.377,"body":"Mm hmm."},{"startTime":2343.457,"endTime":2353.061,"body":"Yeah, I also do think, though, that there's an importance of being able to kind of"},{"startTime":2343.457,"endTime":2353.061,"body":"relinquish some control and just understand that this is the period of time that it is."},{"startTime":2353.101,"endTime":2357.513,"body":"And you're not going to train for a week and your nutrition might not be perfect."},{"startTime":2357.513,"endTime":2360.934,"body":"And your sleep is going to be extremely, extremely compromised."},{"startTime":2360.934,"endTime":2366.367,"body":"And so, like, I get where you're coming from, where you're like, look, if there's one"},{"startTime":2360.934,"endTime":2366.367,"body":"thing I can control, it's what I put in my body."},{"startTime":2366.367,"endTime":2370.677,"body":"And so that gives you a sense of peace or whatever."},{"startTime":2370.677,"endTime":2372.36,"body":"But um"},{"startTime":2372.36,"endTime":2383.661,"body":"I just found it much easier to put less of a priority on the nutrition and just kind of"},{"startTime":2372.36,"endTime":2383.661,"body":"let it be what it is for a week and understanding that as long as I'm getting enough"},{"startTime":2383.661,"endTime":2388.567,"body":"protein, you know, I'm not going to completely disintegrate and it's going to be okay."},{"startTime":2388.567,"endTime":2389.574,"body":"Yeah, I think."},{"startTime":2389.574,"endTime":2392.446,"body":"I think it really depends on the role of like nutrition in your life."},{"startTime":2392.446,"endTime":2393.346,"body":"Right."},{"startTime":2393.586,"endTime":2403.332,"body":"And it's not that in a kind of I love that we're talking about this because one of the"},{"startTime":2393.586,"endTime":2403.332,"body":"things that I was going to pretty heavily strongly recommend is like this isn't a time to"},{"startTime":2403.332,"endTime":2407.254,"body":"be like tracking your macros and calculating calories or any of that shit."},{"startTime":2407.254,"endTime":2410.295,"body":"It's try to eat four times per day."},{"startTime":2410.295,"endTime":2419.08,"body":"If you're a four times per day eating person, if you normally do three, do three, try to"},{"startTime":2410.295,"endTime":2419.08,"body":"remain that keep that same feeding frequency."},{"startTime":2419.174,"endTime":2421.395,"body":"But just we're not weighing things."},{"startTime":2421.395,"endTime":2426.179,"body":"We're going to say, hey, normally my food looks about this approximate size on the plate."},{"startTime":2426.179,"endTime":2428.702,"body":"Replicate that and move on sort of thing."},{"startTime":2428.702,"endTime":2430.334,"body":"But what I was kind of getting at is."},{"startTime":2430.334,"endTime":2438.476,"body":"Nutrition is a a is a is a one of the levers of a way that I can ensure that I feel good."},{"startTime":2438.516,"endTime":2439.177,"body":"Right."},{"startTime":2439.177,"endTime":2446.228,"body":"And if we're at a time where we're not training, right, so we don't get that kind of"},{"startTime":2439.177,"endTime":2446.228,"body":"release of kind of similar to like you."},{"startTime":2446.228,"endTime":2454.001,"body":"It's like, hey, if vacation, Brian, you were forced to just sit at the lake and they said,"},{"startTime":2446.228,"endTime":2454.001,"body":"no, you can't go do your walk or your run or your lift."},{"startTime":2454.001,"endTime":2457.662,"body":"Like you're going to feel a little bit anxious from that, from that regard."},{"startTime":2457.662,"endTime":2459.038,"body":"Sleep's going to be."},{"startTime":2459.038,"endTime":2460.929,"body":"severely compromised that first week."},{"startTime":2460.929,"endTime":2464.62,"body":"So you're going to be operating at an additional reduced capacity."},{"startTime":2464.62,"endTime":2470.883,"body":"And if it's also, hey, you have to eat these foods that you're probably not going to"},{"startTime":2464.62,"endTime":2470.883,"body":"digest well because you never have them."},{"startTime":2470.883,"endTime":2473.744,"body":"And then your stomach's all fucked up on top of it."},{"startTime":2474.084,"endTime":2477.286,"body":"That's where I was from the standpoint of like, I'm going to remain one."},{"startTime":2477.286,"endTime":2482.588,"body":"I'm going to hold on to the one modicum of control that I know that I have because I don't"},{"startTime":2477.286,"endTime":2482.588,"body":"want to."},{"startTime":2482.588,"endTime":2484.769,"body":"I'm already going to be operating below baseline."},{"startTime":2484.769,"endTime":2487.968,"body":"I don't want to be like very low below baseline because I'm"},{"startTime":2487.968,"endTime":2490.288,"body":"just eating whatever on top of it."},{"startTime":2490.288,"endTime":2492.484,"body":"It was my real main part."},{"startTime":2492.49,"endTime":2493.791,"body":"Yeah, I think that makes total sense."},{"startTime":2493.791,"endTime":2503.525,"body":"And I think it also goes to the basis of, you know, what for you is the thing that gives"},{"startTime":2493.791,"endTime":2503.525,"body":"you that sense of control and homeostasis."},{"startTime":2503.525,"endTime":2511.309,"body":"And I think for me, it's much more about moving my body in whatever capacity that I can,"},{"startTime":2503.525,"endTime":2511.309,"body":"because that's what makes me feel amazing."},{"startTime":2511.449,"endTime":2516.122,"body":"Or at least it decreases the negative impact of"},{"startTime":2516.122,"endTime":2516.942,"body":"Yeah."},{"startTime":2517.243,"endTime":2520.846,"body":"A couple little final things before we move on from the nutrition stuff."},{"startTime":2520.846,"endTime":2529.153,"body":"So some things that I thought I don't think I said this already, but like air fryer"},{"startTime":2520.846,"endTime":2529.153,"body":"recipes, you just put mix everything in the air fryer, throw it in there, comes out ready"},{"startTime":2529.153,"endTime":2529.873,"body":"to go."},{"startTime":2529.873,"endTime":2534.637,"body":"You know, if you're cooking for you and let's say it's the first child, right?"},{"startTime":2534.637,"endTime":2535.65,"body":"So it's just you and your wife."},{"startTime":2535.65,"endTime":2543.695,"body":"Like you can make one of a meal with plenty of protein, whatever the both of you need in"},{"startTime":2535.65,"endTime":2543.695,"body":"that single air fryer done slow cooker recipes."},{"startTime":2543.695,"endTime":2545.368,"body":"If we want to make things in bulk."},{"startTime":2545.368,"endTime":2546.879,"body":"or another option."},{"startTime":2547.019,"endTime":2550.492,"body":"And then another thing that people oftentimes forget is like no cook meals, right?"},{"startTime":2550.492,"endTime":2557.508,"body":"And one that I have here is like yogurt, oats, you mix the oats right in with the yogurt,"},{"startTime":2550.492,"endTime":2557.508,"body":"some protein powder, berries, right?"},{"startTime":2557.508,"endTime":2566.316,"body":"You mix that in a bowl, you get a uh pretty high protein, we get some starch in there, we"},{"startTime":2557.508,"endTime":2566.316,"body":"get some some nutrients, and that's like a really quick, not even five minute thing that"},{"startTime":2566.316,"endTime":2573.592,"body":"you can prepare two of those, you know, four, so um leverage those sorts of things where"},{"startTime":2566.316,"endTime":2573.592,"body":"again,"},{"startTime":2573.688,"endTime":2586.22,"body":"Focus on the the big rocks of covering your bases and don't get lost in the sauce on it"},{"startTime":2573.688,"endTime":2586.22,"body":"and just try and keep things accessible and time efficient."},{"startTime":2586.239,"endTime":2586.93,"body":"Mm-hmm."},{"startTime":2586.93,"endTime":2595.307,"body":"Yeah, I found myself just really trying to prioritize high protein meals because I knew"},{"startTime":2586.93,"endTime":2595.307,"body":"that at a minimum controlling that at least, you know, keeps me from backsliding too much."},{"startTime":2595.307,"endTime":2597.429,"body":"And so doing things like yogurt is great."},{"startTime":2597.429,"endTime":2605.225,"body":"um Various like protein bars that sit well with you, whey protein, doing smoothies, stuff"},{"startTime":2597.429,"endTime":2605.225,"body":"like that."},{"startTime":2605.368,"endTime":2606.148,"body":"Yep."},{"startTime":2606.349,"endTime":2609.951,"body":"Yeah, I'm sure wife would probably be in a smoothie mood."},{"startTime":2609.951,"endTime":2616.735,"body":"I would imagine of my perception of what post pregnancy may desire smoothies."},{"startTime":2616.735,"endTime":2618.461,"body":"feel like would be on that list."},{"startTime":2618.461,"endTime":2623.495,"body":"Yeah, and then women need to eat an extra 500 calories per day to support the"},{"startTime":2618.461,"endTime":2623.495,"body":"breastfeeding."},{"startTime":2623.495,"endTime":2629.32,"body":"So, you know, a 2000 calorie based diet suddenly becomes 2500, increasing by 25%."},{"startTime":2629.32,"endTime":2632.934,"body":"That's a pretty large increase in the amount of food you're eating."},{"startTime":2632.934,"endTime":2633.394,"body":"All right, cool."},{"startTime":2633.394,"endTime":2637.935,"body":"Well, the next section, I don't want to spend too much time on, but I found it meaningful."},{"startTime":2637.995,"endTime":2647.018,"body":"So just wanted to include that the having some sort of morning routine and I wrote that"},{"startTime":2637.995,"endTime":2647.018,"body":"this is kind of in pursuit of mental health and finding equanimity."},{"startTime":2647.018,"endTime":2652.509,"body":"uh Equanimity is a word that I just began using in the last year or so."},{"startTime":2652.509,"endTime":2653.799,"body":"I really love it."},{"startTime":2653.82,"endTime":2662.482,"body":"And basically meaning that you remain calm, you remain calm in a state of chaos uh and"},{"startTime":2662.992,"endTime":2667.745,"body":"I've actually been hearing that word a lot recently with the current like political state"},{"startTime":2662.992,"endTime":2667.745,"body":"of the world and stuff."},{"startTime":2667.745,"endTime":2684.808,"body":"And so I think being able to be a quantum is aided by having some sort of morning routine"},{"startTime":2667.745,"endTime":2684.808,"body":"where you have time to yourself that is not compromised by a crying baby or a wife that"},{"startTime":2684.808,"endTime":2687.129,"body":"needs you to step up and do something."},{"startTime":2687.25,"endTime":2690.546,"body":"And so for me, it wasn't long, I didn't expect to have"},{"startTime":2690.546,"endTime":2695.657,"body":"a 30 minute drawn out meditation where I'm staring at the sunrise or anything along those"},{"startTime":2690.546,"endTime":2695.657,"body":"lines."},{"startTime":2695.877,"endTime":2701.277,"body":"I'm literally just talking about, you you wake up and you get the baby to mom."},{"startTime":2701.277,"endTime":2715.932,"body":"So baby can feed for 20 or 30 minutes and you go wherever your happy place is and just"},{"startTime":2701.277,"endTime":2715.932,"body":"close your eyes, keep your eyes open mentally, kind of disengage from the world in"},{"startTime":2715.932,"endTime":2718.023,"body":"whatever way makes sense for you."},{"startTime":2718.023,"endTime":2719.218,"body":"uh"},{"startTime":2719.218,"endTime":2726.631,"body":"For me, it was literally just laying on the couch with my eyes closed and focusing on"},{"startTime":2719.218,"endTime":2726.631,"body":"slow, deliberate breathing for five minutes."},{"startTime":2726.872,"endTime":2734.795,"body":"And even doing that would bring me a sense of calm and peace that I think would resonate"},{"startTime":2726.872,"endTime":2734.795,"body":"throughout the remainder of the day."},{"startTime":2735.568,"endTime":2744.754,"body":"And yeah, I just, I just can't highly recommend enough having five or 10 minutes that is"},{"startTime":2735.568,"endTime":2744.754,"body":"just yours where you're not trying to think about."},{"startTime":2744.754,"endTime":2750.542,"body":"what work I need to do or what food I need to cook or how am I going to fit my workout in"},{"startTime":2744.754,"endTime":2750.542,"body":"or anything along those lines."},{"startTime":2750.542,"endTime":2756.221,"body":"It's just time for you to just be at peace and whatever that means for you."},{"startTime":2756.221,"endTime":2762.545,"body":"I that has been my single most valuable discovery of prep."},{"startTime":2762.545,"endTime":2763.876,"body":"I do it every single morning."},{"startTime":2763.876,"endTime":2765.627,"body":"That's when I do my journaling, right?"},{"startTime":2765.627,"endTime":2766.208,"body":"I get up."},{"startTime":2766.208,"endTime":2768.93,"body":"um It's the second thing I do."},{"startTime":2768.93,"endTime":2770.02,"body":"The first thing I do it."},{"startTime":2770.02,"endTime":2774.333,"body":"Well, first I brush my teeth and I do something that's not very fun just to get it out of"},{"startTime":2770.02,"endTime":2774.333,"body":"the way."},{"startTime":2774.333,"endTime":2776.115,"body":"And then I go sit down."},{"startTime":2776.115,"endTime":2779.557,"body":"I make a quick coffee and I do my like 10 minutes of journaling."},{"startTime":2779.557,"endTime":2786.161,"body":"And what I really liked is you used words that I'm constantly like journaling about."},{"startTime":2786.393,"endTime":2787.833,"body":"calm, the peaceful."},{"startTime":2787.833,"endTime":2789.073,"body":"It's like a really calm morning."},{"startTime":2789.073,"endTime":2792.313,"body":"I feel really like at peace with everything going on right now."},{"startTime":2792.313,"endTime":2794.133,"body":"And I, I don't look at my phone yet."},{"startTime":2794.133,"endTime":2803.253,"body":"Well, I do quickly log my morning weight just so I don't forget it, but no messages I look"},{"startTime":2794.133,"endTime":2803.253,"body":"at no emails, no nothing, no social media, like everything is after I spend those 10"},{"startTime":2803.253,"endTime":2804.553,"body":"minutes to myself."},{"startTime":2804.553,"endTime":2811.053,"body":"And it's made a profound impact on like the enjoyment and perception of my life and stuff."},{"startTime":2811.053,"endTime":2815.769,"body":"And I, I've really am going to do my damnedest to continue to keep that."},{"startTime":2815.769,"endTime":2826.376,"body":"place of just having like those 10 minutes of un it's like unprovoked air and time or on"},{"startTime":2815.769,"endTime":2826.376,"body":"on this uninterrupted."},{"startTime":2826.376,"endTime":2835.391,"body":"Yeah, because something that can really happen to especially in a time like post baby or"},{"startTime":2826.376,"endTime":2835.391,"body":"something where you don't have your normal like work structures or stuff."},{"startTime":2835.391,"endTime":2841.929,"body":"And this is part of like the entrepreneurs dilemmas like there are days it's a Thursday or"},{"startTime":2835.391,"endTime":2841.929,"body":"a Friday."},{"startTime":2841.929,"endTime":2843.36,"body":"I honestly don't have anything to do."},{"startTime":2843.36,"endTime":2844.791,"body":"Like that does happen."},{"startTime":2844.791,"endTime":2846.002,"body":"clients are taken care of."},{"startTime":2846.002,"endTime":2846.79,"body":"I have no calls."},{"startTime":2846.79,"endTime":2847.993,"body":"I have no consoles."},{"startTime":2847.993,"endTime":2850.835,"body":"There's nothing I need to get done."},{"startTime":2850.835,"endTime":2860.442,"body":"And it can be very easy to like waste that day if you just wind up on like Instagram or"},{"startTime":2850.835,"endTime":2860.442,"body":"YouTube or, know, doing these unproductive behaviors."},{"startTime":2860.442,"endTime":2868.527,"body":"And that's really, really helped me to like center myself for the day before these things"},{"startTime":2860.442,"endTime":2868.527,"body":"kind of like pull at you a little bit."},{"startTime":2868.527,"endTime":2871.659,"body":"So I can, I cannot recommend that enough."},{"startTime":2871.692,"endTime":2873.372,"body":"Yeah, I find it completely invaluable."},{"startTime":2873.372,"endTime":2886.292,"body":"And it was actually through this first baby, Bryson, in 2017, where I began to establish"},{"startTime":2873.372,"endTime":2886.292,"body":"what is now kind of my morning routine breathwork practice that I do."},{"startTime":2886.292,"endTime":2890.892,"body":"And it kind of came out of that five or 10 minute sequence that I would do."},{"startTime":2890.892,"endTime":2892.812,"body":"And it's just been invaluable."},{"startTime":2892.812,"endTime":2894.252,"body":"Like, I can't really use another word."},{"startTime":2894.252,"endTime":2894.652,"body":"So cool."},{"startTime":2894.652,"endTime":2895.752,"body":"Glad you feel the same there."},{"startTime":2895.752,"endTime":2901.196,"body":"And definitely something that I encourage all parents to make sure they employ."},{"startTime":2901.196,"endTime":2904.999,"body":"as they're kind of in those more difficult days in the early time."},{"startTime":2904.999,"endTime":2906.639,"body":"Okay, now let's get to the fun stuff, right?"},{"startTime":2906.639,"endTime":2907.779,"body":"Talking about training."},{"startTime":2907.819,"endTime":2914.559,"body":"before we have a little bit of an aside right before we talk about training and it's kind"},{"startTime":2907.819,"endTime":2914.559,"body":"of just like a disclaimer."},{"startTime":2914.559,"endTime":2919.919,"body":"You have to simply accept that you have recovery capacity limitations, right?"},{"startTime":2919.919,"endTime":2925.859,"body":"Sleep is going to be probably disrupted at a minimum of 20 to 25%."},{"startTime":2925.859,"endTime":2928.099,"body":"And that's probably being a little bit generous."},{"startTime":2928.099,"endTime":2933.379,"body":"Brian's probably gonna like chuckle and be like fucking 60%, something like that."},{"startTime":2933.379,"endTime":2934.735,"body":"Okay, okay."},{"startTime":2934.735,"endTime":2938.478,"body":"So we are going to have recovery restrictions."},{"startTime":2938.478,"endTime":2944.523,"body":"These little things like you're not going to be able to control your calories as tightly"},{"startTime":2938.478,"endTime":2944.523,"body":"as you would."},{"startTime":2944.523,"endTime":2947.605,"body":"uh And energy levels and stuff are going to be down."},{"startTime":2947.605,"endTime":2955.932,"body":"Stress is going to be higher, which eats at total, know, allostatic load and total"},{"startTime":2947.605,"endTime":2955.932,"body":"recoverable capacity."},{"startTime":2955.932,"endTime":2959.257,"body":"So you have to accept that your training volume."},{"startTime":2959.257,"endTime":2966.466,"body":"is likely going to come down probably because of a necessary frequency reduction because"},{"startTime":2959.257,"endTime":2966.466,"body":"of just a reduction in total available time."},{"startTime":2966.466,"endTime":2974.815,"body":"But you have to accept that this isn't going to be probably the most uh progressing time"},{"startTime":2966.466,"endTime":2974.815,"body":"of your lifting career."},{"startTime":2974.816,"endTime":2979.662,"body":"And that is what it is because there's a new priority in your life right now."},{"startTime":2979.662,"endTime":2986.409,"body":"Yeah, I did progress during this time, but we'll get to that as we get into the training"},{"startTime":2979.662,"endTime":2986.409,"body":"and kind of talk about some of what I did."},{"startTime":2986.409,"endTime":2988.326,"body":"but yeah, 100%."},{"startTime":2988.326,"endTime":2989.491,"body":"So sleep."},{"startTime":2989.732,"endTime":2993.735,"body":"I just had a buddy who a good friend of mine here who just had a baby."},{"startTime":2993.856,"endTime":3000.542,"body":"And he said I think that he had slept five hours in the first 72 hours."},{"startTime":3000.683,"endTime":3003.826,"body":"And that that included you know, the time in the hospital and stuff like that."},{"startTime":3003.826,"endTime":3004.506,"body":"But"},{"startTime":3004.506,"endTime":3006.728,"body":"but five hours and 72 hours."},{"startTime":3006.728,"endTime":3007.968,"body":"Yeah, dude, it was really bad."},{"startTime":3007.968,"endTime":3010.69,"body":"I don't know that I've heard too many, too many worse than that."},{"startTime":3010.69,"endTime":3019.836,"body":"um I would say the more normal is likely that you're getting two to three hour chunks of"},{"startTime":3010.69,"endTime":3019.836,"body":"sleep."},{"startTime":3020.416,"endTime":3022.378,"body":"I would say that that's pretty standard."},{"startTime":3022.378,"endTime":3029.163,"body":"Like if you have a baby that's sleeping three hours at a time in the first couple of"},{"startTime":3022.378,"endTime":3029.163,"body":"weeks, you're quite lucky."},{"startTime":3029.163,"endTime":3034.366,"body":"But I think you can consistently get, you know, two to three hour chunks."},{"startTime":3034.638,"endTime":3045.811,"body":"And then setting some sort of uh structure with your wife where like, like my friend who"},{"startTime":3034.638,"endTime":3045.811,"body":"just had a baby, you know, he's on duty every morning from 6 a.m."},{"startTime":3045.811,"endTime":3046.822,"body":"to 10 a.m."},{"startTime":3046.822,"endTime":3048.252,"body":"And that's just like his time."},{"startTime":3048.252,"endTime":3049.863,"body":"So his wife gets to sleep."},{"startTime":3049.863,"endTime":3050.932,"body":"He's on baby duty."},{"startTime":3050.932,"endTime":3057.105,"body":"If the baby needs food, he does a bottle like the wife gets these four uninterrupted hours"},{"startTime":3050.932,"endTime":3057.105,"body":"from six to 10."},{"startTime":3057.105,"endTime":3061.072,"body":"Alternatively, you know, he gets some time at a different time of the day where"},{"startTime":3061.072,"endTime":3065.744,"body":"where it's his time to kind of get sleep and recovery and stuff like that."},{"startTime":3065.744,"endTime":3075.128,"body":"And so I think having some sort of discussion with your wife going into it as far as how"},{"startTime":3065.744,"endTime":3075.128,"body":"you wanna organize that so that you're not just both feeling like you're both on duty all"},{"startTime":3075.128,"endTime":3081.56,"body":"the time, because that can really start to eat at you and cause strain because you're just"},{"startTime":3075.128,"endTime":3081.56,"body":"so depleted and stuff like that."},{"startTime":3081.56,"endTime":3090.334,"body":"And so like we talked about, planning your training, uh your nutrition, like planning all"},{"startTime":3081.56,"endTime":3090.334,"body":"of these things, you can also plan."},{"startTime":3090.384,"endTime":3098.681,"body":"for how you're going to ensure that you get the minimum dose of recovery through some"},{"startTime":3090.384,"endTime":3098.681,"body":"small bit of quality sleep."},{"startTime":3098.681,"endTime":3103.106,"body":"um So that goes a long way in just making sure that you're getting some sleep."},{"startTime":3103.106,"endTime":3106.46,"body":"And then, you know, I sleep seven and a half hours a night."},{"startTime":3106.46,"endTime":3107.31,"body":"That's my norm."},{"startTime":3107.31,"endTime":3110.803,"body":"Like that's been my norm since as long as I can remember."},{"startTime":3111.064,"endTime":3115.848,"body":"And I would say that even in the first few weeks of having..."},{"startTime":3116.096,"endTime":3118.438,"body":"our babies, I was still getting seven and a half hours."},{"startTime":3118.438,"endTime":3122.232,"body":"It just wasn't the way that we usually get seven and a half hours."},{"startTime":3122.232,"endTime":3127.667,"body":"It would be, you know, two to three hours here, then get up, do a few things, two to three"},{"startTime":3122.232,"endTime":3127.667,"body":"hours here, do a few things."},{"startTime":3127.667,"endTime":3129.899,"body":"uh And that just is the way it is."},{"startTime":3129.899,"endTime":3131.47,"body":"Like maybe you get it in three doses."},{"startTime":3131.47,"endTime":3137.195,"body":"ah But, as long as you're still getting that amount of time, you can function."},{"startTime":3137.195,"endTime":3142.95,"body":"And I think that that's really the key is maybe you're not optimizing things, but at least"},{"startTime":3137.195,"endTime":3142.95,"body":"you're functioning."},{"startTime":3143.11,"endTime":3151.542,"body":"And then when we talk about the whole milieu of things that go into recovery, it's easy to"},{"startTime":3143.11,"endTime":3151.542,"body":"hyper-focus on sleep because that's the thing that gets the most depleted."},{"startTime":3151.542,"endTime":3161.385,"body":"But we've already discussed nutrition and that's another aspect of how you can really kind"},{"startTime":3151.542,"endTime":3161.385,"body":"of amplify or improve your response to the recovery."},{"startTime":3161.385,"endTime":3163.646,"body":"ah And then managing stress."},{"startTime":3163.646,"endTime":3166.906,"body":"So you in the morning routine with the breathing and stuff like that."},{"startTime":3166.906,"endTime":3172.848,"body":"ah All things that help a little bit in improving recovery."},{"startTime":3173.12,"endTime":3180.924,"body":"and being in this this caloric surplus, like, yes, that's that's related to nutrition, but"},{"startTime":3173.12,"endTime":3180.924,"body":"making sure that you're not just eating quality foods, but that you're eating sufficient"},{"startTime":3180.924,"endTime":3189.647,"body":"quality of food, like it's not a time to be in a deficit, or maybe even at maintenance,"},{"startTime":3180.924,"endTime":3189.647,"body":"maybe it's a time to eat in a slight surplus because you're being stressed recovery wise."},{"startTime":3189.647,"endTime":3192.048,"body":"So yeah, anything else to kind of add to that?"},{"startTime":3192.21,"endTime":3200.514,"body":"I did have a question when you were saying that you were you got approximately the same"},{"startTime":3192.21,"endTime":3200.514,"body":"seven and a half hours, but it was just distributed differently."},{"startTime":3200.514,"endTime":3206.436,"body":"Were you finding yourself like taking a nap in the middle of the day as part of that?"},{"startTime":3207.337,"endTime":3208.065,"body":"OK."},{"startTime":3208.065,"endTime":3213.037,"body":"in the first few weeks was that we would go to bed at, you know, nine or 10 p.m."},{"startTime":3213.037,"endTime":3214.827,"body":"normal time, put the kid down."},{"startTime":3214.827,"endTime":3220.75,"body":"I'd usually be up at midnight to grab the kid, get it to Kim so that he could nurse."},{"startTime":3220.99,"endTime":3230.814,"body":"And then I don't fall back asleep during that time because I know I have to then grab the"},{"startTime":3220.99,"endTime":3230.814,"body":"kid from her and put it back into its its cradle or bedside."},{"startTime":3230.814,"endTime":3232.375,"body":"What is that thing even called?"},{"startTime":3232.375,"endTime":3234.105,"body":"It's been too long since I've had a kid."},{"startTime":3234.105,"endTime":3236.116,"body":"The bassinet."},{"startTime":3236.343,"endTime":3238.092,"body":"Okay, I'm not even close."},{"startTime":3238.092,"endTime":3239.293,"body":"on, come on, Straker, get with it."},{"startTime":3239.293,"endTime":3241.235,"body":"Bassinet, bro."},{"startTime":3241.235,"endTime":3245.579,"body":"So, so, so I wouldn't sleep during that time."},{"startTime":3245.579,"endTime":3249.542,"body":"So I basically have like, call it uh 930 to midnight."},{"startTime":3249.723,"endTime":3253.356,"body":"Generally, I would sleep and then I'd be up from midnight to one."},{"startTime":3253.356,"endTime":3256.639,"body":"And then I might sleep again from like one to three."},{"startTime":3256.639,"endTime":3259.151,"body":"And then I'd be up again from three to four."},{"startTime":3259.151,"endTime":3260.512,"body":"And then I probably"},{"startTime":3260.666,"endTime":3265.268,"body":"would just get up for the day at that point, do some of my like personal morning breath"},{"startTime":3260.666,"endTime":3265.268,"body":"work stuff."},{"startTime":3265.268,"endTime":3268.86,"body":"So at that point, I'd only slept maybe five hours throughout the night."},{"startTime":3268.86,"endTime":3276.143,"body":"And then you go through the day you ah usually around 9am 10am, we would put the kid back"},{"startTime":3268.86,"endTime":3276.143,"body":"down for another nap."},{"startTime":3276.143,"endTime":3280.624,"body":"And then at that point, I would lay down and try to get another hour or so."},{"startTime":3280.624,"endTime":3283.986,"body":"And then maybe later in the day, I get another hour or so."},{"startTime":3283.986,"endTime":3289.328,"body":"So it's kind of like piecemealing seven hours together over four sleeping segments."},{"startTime":3289.514,"endTime":3290.978,"body":"OK, yeah, I'm glad I asked."},{"startTime":3290.978,"endTime":3295.099,"body":"That's that's definitely some some helpful additional information there."},{"startTime":3295.112,"endTime":3295.583,"body":"Yeah."},{"startTime":3295.583,"endTime":3296.753,"body":"Are we done with recovery?"},{"startTime":3296.753,"endTime":3299.004,"body":"Yeah, cool."},{"startTime":3299.004,"endTime":3308.777,"body":"All right, well, I think the next two sections I can kind of smash together into one, but"},{"startTime":3299.004,"endTime":3308.777,"body":"quickly, know, the way I separate them out is a minimum effective dose training, balancing"},{"startTime":3308.777,"endTime":3309.886,"body":"volume and frequency."},{"startTime":3309.886,"endTime":3316.229,"body":"And then the next session is sections kind of talking about what I specifically did for"},{"startTime":3309.886,"endTime":3316.229,"body":"both of my kids and how they differed."},{"startTime":3316.329,"endTime":3320.49,"body":"But I do think, you know, at least addressing minimum effective dose is important"},{"startTime":3316.329,"endTime":3320.49,"body":"because..."},{"startTime":3320.81,"endTime":3332.07,"body":"We've touched on this on the podcast a ton with the literature on maintenance volume"},{"startTime":3320.81,"endTime":3332.07,"body":"being, you know, somewhere between 30 and 50 % of the volume it took to build."},{"startTime":3332.07,"endTime":3340.11,"body":"And to a point that we made actually in the introduction before we actually got into the"},{"startTime":3332.07,"endTime":3340.11,"body":"main topic, we were talking about stimulus instead of volume."},{"startTime":3340.11,"endTime":3343.73,"body":"So that's a much better word to use than volume."},{"startTime":3343.73,"endTime":3350.126,"body":"So I would say 30 to 50 % of the stimulus that you were getting prior is likely enough."},{"startTime":3350.126,"endTime":3354.598,"body":"stimulus to maintain uh your current state."},{"startTime":3354.598,"endTime":3363.531,"body":"so keeping that in mind as you kind of design whatever your training is going to look"},{"startTime":3354.598,"endTime":3363.531,"body":"like, I think is hugely important."},{"startTime":3364.712,"endTime":3371.675,"body":"And then there's the balance of volume and frequency where you could take one extreme or"},{"startTime":3364.712,"endTime":3371.675,"body":"the other extreme."},{"startTime":3371.675,"endTime":3380.03,"body":"And in my personal case, I actually had one extreme for my son and completely flip flop"},{"startTime":3371.675,"endTime":3380.03,"body":"that and went with the other extreme."},{"startTime":3380.03,"endTime":3380.834,"body":"for my daughter."},{"startTime":3380.834,"endTime":3383.69,"body":"So before I get into that, any kind of thoughts on that?"},{"startTime":3383.69,"endTime":3385.973,"body":"I mean, not really."},{"startTime":3385.973,"endTime":3388.277,"body":"think it's all incredibly accurate."},{"startTime":3388.277,"endTime":3399.385,"body":"was what I kind of, guess in full transparency, my kind of plan is to use this time to"},{"startTime":3388.277,"endTime":3399.385,"body":"test some of my."},{"startTime":3399.385,"endTime":3400.705,"body":"How do I wanna put this?"},{"startTime":3400.705,"endTime":3408.585,"body":"To test things that I never really gave the time to test because I had so much time, if"},{"startTime":3400.705,"endTime":3408.585,"body":"that makes sense, right?"},{"startTime":3408.585,"endTime":3413.765,"body":"So maybe like I've always been kind of like a moderate to high volume person, right?"},{"startTime":3413.765,"endTime":3416.665,"body":"Even my like low volume training isn't really low volume."},{"startTime":3416.665,"endTime":3418.545,"body":"It's probably moderate volume."},{"startTime":3418.545,"endTime":3421.845,"body":"I've always justified it as I have the time."},{"startTime":3421.845,"endTime":3423.725,"body":"I have no other hobbies."},{"startTime":3423.725,"endTime":3426.505,"body":"What the fuck else am I gonna do effectively, right?"},{"startTime":3426.505,"endTime":3427.405,"body":"If you're like, ah."},{"startTime":3427.405,"endTime":3434.769,"body":"We are you spending for only like more than 40 minutes in the gym per day because I have"},{"startTime":3427.405,"endTime":3434.769,"body":"nothing else to do with my time is the answer."},{"startTime":3434.769,"endTime":3435.169,"body":"Right."},{"startTime":3435.169,"endTime":3448.466,"body":"um But at this time, like I think this is a great time to take maybe follow like a Mike"},{"startTime":3435.169,"endTime":3448.466,"body":"Menser ask approach where we have three like a Monday, Wednesday, Friday or three"},{"startTime":3448.466,"endTime":3448.977,"body":"sessions."},{"startTime":3448.977,"endTime":3451.558,"body":"Obviously it might need to float on days a little bit."},{"startTime":3451.558,"endTime":3457.517,"body":"And you're doing like one hard set and moving on and just trying to progress that."},{"startTime":3457.517,"endTime":3470.996,"body":"micro loaded each week and just test some hypothesis that you just never really took the"},{"startTime":3457.517,"endTime":3470.996,"body":"time to test because now we have a very, very time sensitive uh appropriateness to do so"},{"startTime":3470.996,"endTime":3471.624,"body":"sort of thing."},{"startTime":3471.624,"endTime":3472.615,"body":"Yeah, dude, I love that."},{"startTime":3472.615,"endTime":3473.685,"body":"I think that's amazing."},{"startTime":3473.685,"endTime":3485.119,"body":"Especially, you know, being able to reflect on the maintenance research and knowing that"},{"startTime":3473.685,"endTime":3485.119,"body":"you can get away with such less stimulus, you can kind of confidently go into a test of"},{"startTime":3485.119,"endTime":3493.632,"body":"this sort or a study of yourself and be relatively confident that as long as you're"},{"startTime":3485.119,"endTime":3493.632,"body":"bringing the intensity that you can get away with low volume."},{"startTime":3493.632,"endTime":3495.332,"body":"ah"},{"startTime":3495.372,"endTime":3499.076,"body":"So yeah, I think that that's a great opportunity, a great time for you to test things."},{"startTime":3499.076,"endTime":3515.7,"body":"And that's sort of what I did because going into having baby number one, I was in the"},{"startTime":3499.076,"endTime":3515.7,"body":"transition phase from CrossFit to hypertrophy training and I was trying to do it all."},{"startTime":3515.7,"endTime":3524.94,"body":"because I didn't want to lose the skills that I had gained in CrossFit, like the snatching"},{"startTime":3515.7,"endTime":3524.94,"body":"and the clean and jerks and the muscle ups and the handstand pushups and all of that"},{"startTime":3524.94,"endTime":3525.89,"body":"stuff."},{"startTime":3526.231,"endTime":3530.875,"body":"But I also was trying to pursue what was the"},{"startTime":3531.148,"endTime":3538.208,"body":"the new science of hypertrophy training in 2017, you know, where volume was the main"},{"startTime":3531.148,"endTime":3538.208,"body":"driver of hypertrophy."},{"startTime":3538.208,"endTime":3542.759,"body":"And you just had to do more and more and more and increase your effort week to week."},{"startTime":3542.759,"endTime":3543.239,"body":"And Dr."},{"startTime":3543.239,"endTime":3546.879,"body":"Mike was promoting, you know, the escalating volume protocol."},{"startTime":3546.879,"endTime":3548.839,"body":"And so I was following a bit of that."},{"startTime":3548.839,"endTime":3553.759,"body":"And then I have a baby and I'm like, Whoa, like, you know, I'm trying to optimize"},{"startTime":3548.839,"endTime":3553.759,"body":"everything."},{"startTime":3553.759,"endTime":3558.139,"body":"Like that was in the period of time where like optimization is key, you know, and so"},{"startTime":3558.487,"endTime":3564.972,"body":"I didn't exactly know what was going to happen when I, when I made the change."},{"startTime":3564.972,"endTime":3576.702,"body":"And so what I ended up deciding to do, which was completely different than anything I'd"},{"startTime":3564.972,"endTime":3576.702,"body":"really done since my first three years of training was I, uh, I essentially started doing"},{"startTime":3576.702,"endTime":3578.363,"body":"rip it toe style training."},{"startTime":3578.363,"endTime":3581.856,"body":"picked, uh, the Texas method from his website."},{"startTime":3581.856,"endTime":3585.588,"body":"And at that time, our buddy from the gym, Jason Varnum,"},{"startTime":3585.91,"endTime":3588.103,"body":"had just started a..."},{"startTime":3588.103,"endTime":3588.946,"body":"starting strength."},{"startTime":3588.946,"endTime":3590.117,"body":"gym, starting strength gym."},{"startTime":3590.117,"endTime":3590.267,"body":"Yeah."},{"startTime":3590.267,"endTime":3591.548,"body":"The rip a toe stuff."},{"startTime":3591.548,"endTime":3598.592,"body":"And so he and his girlfriend, Nicole owned a gym that was 20 minutes away from my gym."},{"startTime":3598.752,"endTime":3605.716,"body":"And, I just decided like much, like you said, to try to test something just as you'll see"},{"startTime":3598.752,"endTime":3605.716,"body":"what happens."},{"startTime":3605.716,"endTime":3613.461,"body":"Um, I decided to do the Texas method and the Texas method consists of three full body"},{"startTime":3605.716,"endTime":3613.461,"body":"training sessions."},{"startTime":3613.501,"endTime":3615.29,"body":"It focuses on"},{"startTime":3615.29,"endTime":3630.22,"body":"three or four exercises per session where you're doing something like five by five, three"},{"startTime":3615.29,"endTime":3630.22,"body":"by five, two by five, three by three, basically sub five rep stuff, relatively close to"},{"startTime":3630.22,"endTime":3635.313,"body":"failure, trying to force progression week to week, uh mostly powerlifting movements."},{"startTime":3635.313,"endTime":3637.024,"body":"So a lot of barbell work."},{"startTime":3637.404,"endTime":3640.218,"body":"And I,"},{"startTime":3640.442,"endTime":3644.122,"body":"I was training three days a week, but each session was close to two hours total."},{"startTime":3644.122,"endTime":3645.722,"body":"So I would have to drive to the gym."},{"startTime":3645.722,"endTime":3646.642,"body":"I would drive back."},{"startTime":3646.642,"endTime":3647.962,"body":"So you're looking at like 40 minutes there."},{"startTime":3647.962,"endTime":3650.002,"body":"And then I'd be training for about an hour and a half."},{"startTime":3650.002,"endTime":3652.682,"body":"So you'd have over two hours of time commitment."},{"startTime":3652.682,"endTime":3659.522,"body":"But I had kind of discussed this with my wife and I was like, Hey, you know, all I need is"},{"startTime":3652.682,"endTime":3659.522,"body":"these six hours a week over these three days."},{"startTime":3659.522,"endTime":3660.802,"body":"Like when can we make it work?"},{"startTime":3660.802,"endTime":3662.242,"body":"What are the times, et cetera, et cetera?"},{"startTime":3662.242,"endTime":3663.782,"body":"We put a plan together."},{"startTime":3663.982,"endTime":3669.882,"body":"And for the most part, for the first call it eight weeks, eight to 10 weeks."},{"startTime":3670.338,"endTime":3676.243,"body":"of baby number one, we were able to get me to the gym for those two hours, three days a"},{"startTime":3670.338,"endTime":3676.243,"body":"week."},{"startTime":3676.243,"endTime":3682.178,"body":"And there were certainly days where, you know, I didn't make it and I would have to push a"},{"startTime":3676.243,"endTime":3682.178,"body":"session back or roll a session over to the next week."},{"startTime":3682.178,"endTime":3686.071,"body":"And like, you just have to be malleable with that and understand."},{"startTime":3686.071,"endTime":3690.074,"body":"But this was extremely effective for me."},{"startTime":3690.074,"endTime":3695.478,"body":"And it's hard to parse out whether this was effective because it was so different than"},{"startTime":3690.074,"endTime":3695.478,"body":"what I was doing."},{"startTime":3695.93,"endTime":3699.112,"body":"maybe it was because it was significantly less volume than what I was doing."},{"startTime":3699.112,"endTime":3708.066,"body":"Like I was training six days a week, trying to combine CrossFit with bodybuilding and"},{"startTime":3699.112,"endTime":3708.066,"body":"maybe my body just really needed to go back to the basics and focus on the big compound"},{"startTime":3708.066,"endTime":3709.016,"body":"movements."},{"startTime":3709.016,"endTime":3712.518,"body":"whatever it was, this worked extremely well."},{"startTime":3712.518,"endTime":3716.279,"body":"And by the end of the cycle at the 12 week Mark."},{"startTime":3716.279,"endTime":3718.38,"body":"So my son was three months old."},{"startTime":3718.38,"endTime":3722.752,"body":"I had set all time PRS in, in the back squat."},{"startTime":3722.752,"endTime":3731.148,"body":"and tied my PR in the clean and the deadlift, uh which was really beyond anything I could"},{"startTime":3722.752,"endTime":3731.148,"body":"have expected."},{"startTime":3731.228,"endTime":3735.992,"body":"And granted, I was eating like a champ, like I was eating in a large surplus."},{"startTime":3735.992,"endTime":3739.954,"body":"I gained probably 10 pounds over those 12 weeks."},{"startTime":3741.015,"endTime":3743.537,"body":"I'd like to think there was some muscle in there since I got stronger."},{"startTime":3743.537,"endTime":3750.203,"body":"um that, for baby number one, that setup was super effective for me."},{"startTime":3750.203,"endTime":3755.833,"body":"I think the reason you gained all that strength is probably because you had just become a"},{"startTime":3750.203,"endTime":3755.833,"body":"dad."},{"startTime":3756.496,"endTime":3757.207,"body":"Dad strength."},{"startTime":3757.207,"endTime":3760.803,"body":"There's no arguing against dad strength."},{"startTime":3761.267,"endTime":3766.26,"body":"low bar back squat and dad strength are just, they're friends, yeah."},{"startTime":3766.26,"endTime":3774.345,"body":"So uh with baby number two, I took a completely different approach because baby number"},{"startTime":3766.26,"endTime":3774.345,"body":"two, we had moved away from San Diego."},{"startTime":3774.345,"endTime":3776.926,"body":"We were now in Boulder."},{"startTime":3776.926,"endTime":3783.55,"body":"We had just moved to Boulder and COVID was just about to hit."},{"startTime":3783.606,"endTime":3793.271,"body":"So my daughter was born on the second to last day of January and one month later,"},{"startTime":3783.606,"endTime":3793.271,"body":"actually, I guess it was like five weeks later, COVID hit and the world shut down."},{"startTime":3793.271,"endTime":3801.186,"body":"What I had been done doing right around the time my daughter was born was I started"},{"startTime":3793.271,"endTime":3801.186,"body":"collecting just very bare bones stuff for a home gym."},{"startTime":3801.186,"endTime":3806.69,"body":"So I already had my rings, which I talked about earlier in the intro."},{"startTime":3806.751,"endTime":3818.078,"body":"And so I had those, I had them hung on a tree outside and I had dumbbells that were 25s,"},{"startTime":3806.751,"endTime":3818.078,"body":"50s, 75s and hundreds."},{"startTime":3818.559,"endTime":3820.483,"body":"And I had a bench and that's it."},{"startTime":3820.483,"endTime":3826.823,"body":"those, that was all I had for the first, you know, 12 plus weeks of having baby number"},{"startTime":3820.483,"endTime":3826.823,"body":"two."},{"startTime":3826.823,"endTime":3835.123,"body":"But with that, I realized that I could train all the time because it was in my basement or"},{"startTime":3826.823,"endTime":3835.123,"body":"rings hanging from a tree."},{"startTime":3835.123,"endTime":3842.163,"body":"And so the plan that I put together for baby number two utilized frequency as the primary"},{"startTime":3835.123,"endTime":3842.163,"body":"component."},{"startTime":3842.163,"endTime":3845.683,"body":"So I was actually training 12 times a week."},{"startTime":3845.955,"endTime":3854.155,"body":"Meaning I had a AM session and a PM session or basically whenever I could fit it in, but"},{"startTime":3845.955,"endTime":3854.155,"body":"each session was only 20 to 30 minutes at a time."},{"startTime":3854.155,"endTime":3865.155,"body":"So I would do say it was, uh, this is actually, think what I did was I did a push pull"},{"startTime":3854.155,"endTime":3865.155,"body":"legs, but I would split each of those like push into two sections."},{"startTime":3865.155,"endTime":3870.175,"body":"So I would do like chest and maybe some shoulders in the morning."},{"startTime":3870.175,"endTime":3872.835,"body":"And then I would do like triceps in the evening or something like that."},{"startTime":3872.835,"endTime":3875.529,"body":"Then the next day I would do back in the morning."},{"startTime":3875.529,"endTime":3885.234,"body":"biceps in the evening and then the next day I would do quads in the morning, hamstrings in"},{"startTime":3875.529,"endTime":3885.234,"body":"the evening and literally talking 20 to 30 minutes each session and all I have are these"},{"startTime":3885.234,"endTime":3887.466,"body":"dumbbells, at least for lower body work."},{"startTime":3887.466,"endTime":3888.246,"body":"That's all I could do."},{"startTime":3888.246,"endTime":3889.747,"body":"I couldn't really do much else."},{"startTime":3889.747,"endTime":3895.51,"body":"So it was a lot of like split squats and single leg RDLs and ah stuff like that."},{"startTime":3895.751,"endTime":3903.905,"body":"But that setup worked really well for me the second time around because instead of having"},{"startTime":3895.751,"endTime":3903.905,"body":"to pack my stuff and tell Kim I need"},{"startTime":3903.905,"endTime":3910.217,"body":"two and a half hours to get my ass to the gym and have this really hard full body training"},{"startTime":3903.905,"endTime":3910.217,"body":"session and then get my ass home."},{"startTime":3910.217,"endTime":3912.978,"body":"It was like, hey, baby's down for a nap."},{"startTime":3912.978,"endTime":3915.278,"body":"I'm going to go hit this for 20 minutes."},{"startTime":3915.278,"endTime":3918.679,"body":"By the time I hear baby cry, I'm good to go come back up."},{"startTime":3918.679,"endTime":3923.58,"body":"And then a few hours later, when baby goes down for another nap, finish my next 20"},{"startTime":3918.679,"endTime":3923.58,"body":"minutes."},{"startTime":3923.58,"endTime":3924.388,"body":"And there you go."},{"startTime":3924.388,"endTime":3926.021,"body":"12 training sessions a week."},{"startTime":3926.021,"endTime":3928.422,"body":"I was able to hit that pretty consistently."},{"startTime":3928.422,"endTime":3933.447,"body":"Anytime that I couldn't, I would just push it back a day and kept rolling forward."},{"startTime":3933.447,"endTime":3943.822,"body":"And uh so yeah, I think it's interesting to look at those two completely different setups"},{"startTime":3933.447,"endTime":3943.822,"body":"and realize that both were effective for what their purpose was at the time."},{"startTime":3943.822,"endTime":3947.976,"body":"Yeah, those are literally polar opposite approaches."},{"startTime":3947.976,"endTime":3948.856,"body":"Yeah."},{"startTime":3949.377,"endTime":3950.277,"body":"Yeah."},{"startTime":3950.298,"endTime":3958.865,"body":"And kudos to Kim for for giving you two hours, three, three times per week to to to dip"},{"startTime":3950.298,"endTime":3958.865,"body":"away."},{"startTime":3958.865,"endTime":3959.886,"body":"think I don't know."},{"startTime":3959.886,"endTime":3961.547,"body":"I think stuff like that's important, right?"},{"startTime":3961.547,"endTime":3964.772,"body":"You know, like communicating what's important to obviously each of you guys."},{"startTime":3964.772,"endTime":3968.583,"body":"And I'm sure there was something where she was like, hey, I need this time, Brian,"},{"startTime":3964.772,"endTime":3968.583,"body":"whatever."},{"startTime":3968.583,"endTime":3969.804,"body":"And you were like, yeah, sure."},{"startTime":3969.804,"endTime":3971.656,"body":"But I just think it's."},{"startTime":3971.656,"endTime":3973.647,"body":"you know, major props to you guys for communicating that."},{"startTime":3973.647,"endTime":3980.06,"body":"And that's something that I know I'm getting a little bit off topic, but I definitely"},{"startTime":3973.647,"endTime":3980.06,"body":"let's say we don't want to use here."},{"startTime":3980.361,"endTime":3989.866,"body":"I don't think appreciates the proper term, but I like strive for like you guys are still"},{"startTime":3980.361,"endTime":3989.866,"body":"you guys have the kids and stuff, but like Kim will still like go take a trip to Spain"},{"startTime":3989.866,"endTime":3991.237,"body":"with her friends or something like that."},{"startTime":3991.237,"endTime":3994.729,"body":"And you're like, yeah, I'm super dad for like the next nine days or something."},{"startTime":3994.729,"endTime":4000.732,"body":"Or you go like that's something that I think is really cool that you guys do as a husband"},{"startTime":3994.729,"endTime":4000.732,"body":"and wife or you're still able to like."},{"startTime":4000.732,"endTime":4003.181,"body":"take time away as an individual."},{"startTime":4003.417,"endTime":4012.707,"body":"Yeah, I mean, that definitely gets easier over time, but I think that it's important to"},{"startTime":4003.417,"endTime":4012.707,"body":"start integrating that into kind of the culture of your family from an early age."},{"startTime":4012.707,"endTime":4015.374,"body":"And this was actually one on that note."},{"startTime":4015.374,"endTime":4023.498,"body":"One of the things I meant to mention earlier is that I'm a huge believer in getting your"},{"startTime":4015.374,"endTime":4023.498,"body":"newborn baby out of the house as much as possible."},{"startTime":4023.659,"endTime":4031.394,"body":"Like I remember on day two, after we got back from the hospital, maybe it was day three,"},{"startTime":4023.659,"endTime":4031.394,"body":"we took our baby to a"},{"startTime":4031.394,"endTime":4035.115,"body":"The patio, do you remember that restaurant uh in San Diego?"},{"startTime":4035.115,"endTime":4036.685,"body":"It was on Lamont Street."},{"startTime":4036.685,"endTime":4042.237,"body":"Anyway, uh we, of our favorite kind of happy hour restaurant spots in PB."},{"startTime":4042.377,"endTime":4046.738,"body":"And it was loud and noisy and there was a bunch of people talking and there was some"},{"startTime":4042.377,"endTime":4046.738,"body":"music."},{"startTime":4046.738,"endTime":4057.101,"body":"And I think it's just really important to start that early because what I've noticed from"},{"startTime":4046.738,"endTime":4057.101,"body":"clients and friends that have had babies and they kind of have that tight grasp on them"},{"startTime":4057.101,"endTime":4061.014,"body":"where they're trying to keep them from those types of situations."},{"startTime":4061.014,"endTime":4072.817,"body":"is then the baby is not adapted to those and they tend to be more contrarian when you do"},{"startTime":4061.014,"endTime":4072.817,"body":"end up going out to those later on down the road."},{"startTime":4072.817,"endTime":4081.56,"body":"And so I think part of why my kids, maybe I'm wrong, maybe it's just their inherent"},{"startTime":4072.817,"endTime":4081.56,"body":"nature, but I like to believe that part of why they're so good in public spaces and going"},{"startTime":4081.56,"endTime":4088.736,"body":"out to do things and they're adaptable is because we started it when they were so young"},{"startTime":4081.56,"endTime":4088.736,"body":"and exposed them to these types of situations."},{"startTime":4088.736,"endTime":4100.291,"body":"And so I think the same thing can be applied and extrapolated out to where we are in our"},{"startTime":4088.736,"endTime":4100.291,"body":"life currently, or even a few years ago, where once it was feasible, and I started taking"},{"startTime":4100.291,"endTime":4101.371,"body":"these trips."},{"startTime":4101.630999999999,"endTime":4110.094999999999,"body":"And there's so many friends that I have where the kids like when the parents leave, the"},{"startTime":4101.630999999999,"endTime":4110.094999999999,"body":"kids throw a fit and they're just like, no, mom, no dad, like, you know, they don't do"},{"startTime":4110.094999999999,"endTime":4112.696,"body":"well with babysitters, like the whole thing."},{"startTime":4112.896000000001,"endTime":4118.318,"body":"And uh because we established a routine in which"},{"startTime":4118.358,"endTime":4120.46,"body":"Mom and dad leave, but you know what?"},{"startTime":4120.46,"endTime":4122.1,"body":"Mom and dad come back."},{"startTime":4122.581,"endTime":4125.443,"body":"And uh that's been great."},{"startTime":4125.443,"endTime":4135.43,"body":"And I don't know how much of that is attributed to their inherent nature and how much of"},{"startTime":4125.443,"endTime":4135.43,"body":"that is attributed to the way in which we went about kind of exposing them to this stuff"},{"startTime":4135.43,"endTime":4137.131,"body":"gradually over time."},{"startTime":4137.191,"endTime":4144.997,"body":"But I do think there is something important about letting them know that you have your own"},{"startTime":4137.191,"endTime":4144.997,"body":"life and that you're gonna go."},{"startTime":4144.997,"endTime":4146.882,"body":"They don't have to understand it in those terms."},{"startTime":4146.882,"endTime":4151.535,"body":"But they just understand, mom and dad leave, mom and dad come back."},{"startTime":4151.535,"endTime":4154.821,"body":"And there's a sense of security with that and a sense of acceptance."},{"startTime":4155.035,"endTime":4156.416,"body":"Yeah, I think that's brilliant."},{"startTime":4156.416,"endTime":4162.218,"body":"I hope that we can do something like that because I love spending time by myself."},{"startTime":4163.479,"endTime":4165.119,"body":"Honestly."},{"startTime":4165.84,"endTime":4172.523,"body":"Okay, so we have one kind of final uh facet as section for this."},{"startTime":4172.523,"endTime":4175.224,"body":"And I think it's around setting realistic goals."},{"startTime":4175.224,"endTime":4178.365,"body":"Or not I think it's around it is around."},{"startTime":4178.365,"endTime":4182.268,"body":"I think it's important to set realistic goals and"},{"startTime":4182.268,"endTime":4186.691,"body":"I think it's, you have to have some grace for yourself in a time like this."},{"startTime":4186.691,"endTime":4194.507,"body":"It's going to be challenging and you may need to accept certain things that, you know,"},{"startTime":4186.691,"endTime":4194.507,"body":"this is potentially like a first in your life."},{"startTime":4194.507,"endTime":4205.264,"body":"Like I do in full transparency see myself struggling with a time like this where I'm, I"},{"startTime":4194.507,"endTime":4205.264,"body":"wouldn't say I'm a selfish person."},{"startTime":4205.404,"endTime":4211.406,"body":"I'm kind of, I'm time selfish in that I've always spent so much time."},{"startTime":4211.406,"endTime":4214.507,"body":"by myself and for as long as I can remember."},{"startTime":4214.507,"endTime":4220.73,"body":"I remember being like 15 years old and remembering like I can't wait to turn 18 because"},{"startTime":4214.507,"endTime":4220.73,"body":"I'm just going to leave and go do what I want to do."},{"startTime":4220.73,"endTime":4223.681,"body":"You know, and then that worked out great."},{"startTime":4223.681,"endTime":4229.013,"body":"And then it just like kept working out great, you know, and there was I love spending time"},{"startTime":4223.681,"endTime":4229.013,"body":"by myself."},{"startTime":4229.013,"endTime":4233.185,"body":"Like Jenny's gone for three weeks or something like that."},{"startTime":4233.185,"endTime":4234.256,"body":"And don't get me wrong."},{"startTime":4234.256,"endTime":4238.778,"body":"I love obviously Jenny and I look very much forward to when she comes back."},{"startTime":4238.778,"endTime":4239.972,"body":"But like I'm."},{"startTime":4239.972,"endTime":4249.706,"body":"doing really okay on this time with my by myself, you know, and maybe around like day like"},{"startTime":4239.972,"endTime":4249.706,"body":"1214 I start feeling like, okay, like I think I want I'm ready for her to come back and"},{"startTime":4249.706,"endTime":4254.658,"body":"stuff like I have a solid two weeks where I'm just like great by myself, you know, day in"},{"startTime":4249.706,"endTime":4254.658,"body":"and day out."},{"startTime":4254.658,"endTime":4266.583,"body":"um So I do think it's important for setting those those realistic goals and what it might"},{"startTime":4254.658,"endTime":4266.583,"body":"be what it might realistically be is like, hey, I want to be body weight stable during"},{"startTime":4266.583,"endTime":4267.644,"body":"this time."},{"startTime":4267.644,"endTime":4269.014,"body":"And I want to"},{"startTime":4269.014,"endTime":4281.002,"body":"micro load my compound lifts and you might maybe it's a great time to grab the $50 change"},{"startTime":4269.014,"endTime":4281.002,"body":"plates off of Amazon so that you can micro load if you're going into a commercial gym or"},{"startTime":4281.002,"endTime":4289.378,"body":"something like that where they do not have that and like that is your goal and you weigh"},{"startTime":4281.002,"endTime":4289.378,"body":"yourself four times per week and you pop it in whatever app and it averages out your"},{"startTime":4289.378,"endTime":4299.124,"body":"weekly average and as long as you're within that like two pound fluctuating up and down"},{"startTime":4289.378,"endTime":4299.124,"body":"homeostatic range like you are on track right and then we"},{"startTime":4299.35,"endTime":4305.005,"body":"lead this new priority in our life and keep just small maintainable goals."},{"startTime":4305.005,"endTime":4311.971,"body":"But I would say as a father, I don't think this is the best time to be in calorie deficit."},{"startTime":4311.971,"endTime":4322.15,"body":"um As a mother, obviously, you're not really in a calorie deficit, but you do start losing"},{"startTime":4311.971,"endTime":4322.15,"body":"weight pretty soon just from like the breastfeeding and the obvious different things in"},{"startTime":4322.15,"endTime":4322.361,"body":"there."},{"startTime":4322.361,"endTime":4326.464,"body":"But I wouldn't try to hyper prioritize that in the beginning."},{"startTime":4326.83,"endTime":4333.134,"body":"The sole exception I would say to this from a fatherhood standpoint is if you."},{"startTime":4333.134,"endTime":4343.78,"body":"If you had been through a period in your life where you had not been prioritizing your"},{"startTime":4333.134,"endTime":4343.78,"body":"health and you are overweight, unhealthy, this is a wonderful new catalyst to get your"},{"startTime":4343.78,"endTime":4346.162,"body":"shit together for your family sort of thing."},{"startTime":4346.162,"endTime":4354.486,"body":"um This is one time where like I for example, I have a client like this now and I really"},{"startTime":4346.162,"endTime":4354.486,"body":"leverage that."},{"startTime":4354.8,"endTime":4366.428,"body":"for him, you know, or I shouldn't say for I guess against and I'm constantly reiterating"},{"startTime":4354.8,"endTime":4366.428,"body":"this one when he's having his like challenging weeks and stuff."},{"startTime":4366.428,"endTime":4377.466,"body":"So that is the kind of soul, you know, opposite use case, I would say is it's a great"},{"startTime":4366.428,"endTime":4377.466,"body":"motivator for, you know, improving your habits in ways."},{"startTime":4377.466,"endTime":4382.394,"body":"um But let's say you are pretty much body weight stable, healthy."},{"startTime":4382.394,"endTime":4386.957,"body":"body composition from a blood work, internal standpoint, those sorts of things."},{"startTime":4386.958,"endTime":4393.312,"body":"Body weight maintenance in uh homeostasis is a wonderful goal to just stick at."},{"startTime":4394.749,"endTime":4397.87,"body":"Yeah, setting goals is tough."},{"startTime":4398.211,"endTime":4409.724,"body":"I think because of the success that I had in the first iteration where I was doing the"},{"startTime":4398.211,"endTime":4409.724,"body":"rip-a-toe Texas method stuff, I didn't go into it thinking or expecting to progress, but I"},{"startTime":4409.724,"endTime":4410.635,"body":"did."},{"startTime":4410.695,"endTime":4415.616,"body":"And so I think that skewed my perception of what is possible."},{"startTime":4416.309,"endTime":4417.108,"body":"And..."},{"startTime":4417.108,"endTime":4424.575,"body":"While initially my goal was just to show up, that was what I told myself, is just have"},{"startTime":4417.108,"endTime":4424.575,"body":"these three sessions a week and just show up."},{"startTime":4424.575,"endTime":4427.236,"body":"And then I was surprised by the progress."},{"startTime":4427.257,"endTime":4436.824,"body":"I think it was very different the second time around where because all I had was the"},{"startTime":4427.257,"endTime":4436.824,"body":"dumbbells and a bench and some rings, my goal that I stated to myself was simply to just"},{"startTime":4436.824,"endTime":4438.304,"body":"show up and do the work."},{"startTime":4438.358,"endTime":4439.079,"body":"Mm-hmm."},{"startTime":4439.079,"endTime":4443.13,"body":"And I would take progress if it occurred, but mostly it was like, hey, this is on the"},{"startTime":4439.079,"endTime":4443.13,"body":"agenda."},{"startTime":4443.13,"endTime":4453.104,"body":"I need to do this for my own sanity, my own wellbeing, uh and to find a sense of"},{"startTime":4443.13,"endTime":4453.104,"body":"equanimity on my own."},{"startTime":4453.104,"endTime":4466.658,"body":"so I think the goal in most cases should probably be stated as simply showing up and doing"},{"startTime":4453.104,"endTime":4466.658,"body":"it because it's good for me physically and mentally to do it."},{"startTime":4466.708,"endTime":4468.558,"body":"and to have some structure."},{"startTime":4468.799,"endTime":4480.418,"body":"And if progress ends up coming from that, then that's kind of like a cherry on top type"},{"startTime":4468.799,"endTime":4480.418,"body":"thing and not necessarily something that you go into it trying to pursue."},{"startTime":4480.418,"endTime":4487.804,"body":"And then also keeping perspective that this is, it feels all encompassing when you're in"},{"startTime":4480.418,"endTime":4487.804,"body":"it."},{"startTime":4487.804,"endTime":4493.527,"body":"Like it feels as if it's never gonna end and that you're just stuck in this malaise"},{"startTime":4487.804,"endTime":4493.527,"body":"forever."},{"startTime":4493.527,"endTime":4502.081,"body":"I equate it to like when Bryson just broke his wrist, like it was only seven weeks from"},{"startTime":4493.527,"endTime":4502.081,"body":"the moment he broke his wrist to the point where a doctor was like, you're fully healed,"},{"startTime":4502.081,"endTime":4503.431,"body":"like you're all good."},{"startTime":4503.431,"endTime":4512.535,"body":"But those seven weeks were so intense and there were so many doctor appointments and so"},{"startTime":4503.431,"endTime":4512.535,"body":"many tears and so much accommodation that had to be made."},{"startTime":4512.535,"endTime":4516.907,"body":"And it literally was like, my God, like is this dude's wrist ever gonna get better?"},{"startTime":4516.907,"endTime":4521.109,"body":"And now it's been better for a month and I can like barely remember."},{"startTime":4521.185,"endTime":4523.778,"body":"the misery that I was in for those seven weeks."},{"startTime":4523.778,"endTime":4534.069,"body":"And I think that a lot of that applies to having a baby as well where when you're in it,"},{"startTime":4523.778,"endTime":4534.069,"body":"it just is completely overwhelming and all consuming."},{"startTime":4534.069,"endTime":4538.493,"body":"And you can get in this mindset of thinking that this is just the rest of my life."},{"startTime":4538.493,"endTime":4544.149,"body":"And then that can start to depression or anxiety or some combination of both."},{"startTime":4544.149,"endTime":4555.647,"body":"And so I think being able to go into it and A, realize it's temporary and B, realize that"},{"startTime":4544.149,"endTime":4555.647,"body":"you just are showing up for yourself and any progress that occurs, you know, is great, but"},{"startTime":4555.647,"endTime":4557.1,"body":"that's not really the expectation."},{"startTime":4557.1,"endTime":4563.746,"body":"I think that is a wonderful wrap up of like insight that could only be provided by someone"},{"startTime":4557.1,"endTime":4563.746,"body":"who's been through it."},{"startTime":4563.746,"endTime":4564.186,"body":"Right."},{"startTime":4564.186,"endTime":4567.639,"body":"It's like, hey, progress sick if it happens."},{"startTime":4567.639,"endTime":4576.577,"body":"But like I'm showing up for myself because I need this to maintain like my mental health"},{"startTime":4567.639,"endTime":4576.577,"body":"and because I said it's something that I was going to do."},{"startTime":4576.577,"endTime":4578.97,"body":"um I love that."},{"startTime":4578.97,"endTime":4579.391,"body":"Cool."},{"startTime":4579.391,"endTime":4583.734,"body":"So is there anything else on the back end of this one that you wanted to add that you"},{"startTime":4579.391,"endTime":4583.734,"body":"don't think we covered?"},{"startTime":4584.211,"endTime":4585.094,"body":"man, I think that was good."},{"startTime":4585.094,"endTime":4586.544,"body":"That was an awesome episode."},{"startTime":4586.544,"endTime":4589.435,"body":"Okay, yeah, hopefully this has been helpful, right?"},{"startTime":4589.435,"endTime":4601.219,"body":"Obviously, Brian was able to provide a lot more feel like biteable stuff than I could"},{"startTime":4589.435,"endTime":4601.219,"body":"from, you lot of my like theory, but in a couple, I don't know, maybe in a year or so"},{"startTime":4601.219,"endTime":4609.761,"body":"maybe we'll have a follow up episode and I can say whether I'll come back and listen to"},{"startTime":4601.219,"endTime":4609.761,"body":"the things I said and say, yeah, he didn't know what the fuck he was talking about."},{"startTime":4610.041,"endTime":4611.281,"body":"maybe we'll do that."},{"startTime":4611.281,"endTime":4621.761,"body":"I think you had great perspective and I think that it'll be really fun for us to come back"},{"startTime":4611.281,"endTime":4621.761,"body":"and do a Aaron's a new father episode and how are you handling it type thing."},{"startTime":4622.032,"endTime":4625.163,"body":"Yeah, actually, I did have a question that I wanted to ask."},{"startTime":4625.584,"endTime":4637.799,"body":"Let's say, you know, from up for someone like you from a movement standpoint, how soon can"},{"startTime":4625.584,"endTime":4637.799,"body":"you put the baby in like that chest strap thing where you were like, how what approximate"},{"startTime":4637.799,"endTime":4639.83,"body":"age or they can they go in that?"},{"startTime":4640.261,"endTime":4643.541,"body":"I think pretty damn soon."},{"startTime":4643.541,"endTime":4656.801,"body":"honestly can't remember exactly because you have a number of weeks where you have to"},{"startTime":4643.541,"endTime":4656.801,"body":"support the neck before the baby can actually hold its neck up on its own."},{"startTime":4657.381,"endTime":4662.001,"body":"And I can't remember how long that is."},{"startTime":4662.001,"endTime":4667.549,"body":"don't know if it's until they can, it must be until they can like lift their head on their"},{"startTime":4662.001,"endTime":4667.549,"body":"own."},{"startTime":4667.737,"endTime":4670.699,"body":"So maybe it's a number of like two months."},{"startTime":4670.699,"endTime":4671.559,"body":"I don't know."},{"startTime":4671.559,"endTime":4673.94,"body":"I honestly, I can't remember."},{"startTime":4673.94,"endTime":4682.684,"body":"But just because they can't support their neck doesn't mean they can't be in the thing"},{"startTime":4673.94,"endTime":4682.684,"body":"because there can be like a headrest for them or they can be resting against your chest."},{"startTime":4682.684,"endTime":4692.509,"body":"ah So I wanna say that we started doing it like really soon, like maybe not immediately,"},{"startTime":4682.684,"endTime":4692.509,"body":"but I think it's a matter of weeks, not a matter of months."},{"startTime":4692.526,"endTime":4703.354,"body":"Okay, so I guess the question I was going to ask there is like, you wanted to put in like"},{"startTime":4692.526,"endTime":4703.354,"body":"a home spin bike sort of thing and just get in some like simple cardio movement on that"},{"startTime":4703.354,"endTime":4709.118,"body":"you can always just have baby strapped to your chest while you're riding that would that"},{"startTime":4703.354,"endTime":4709.118,"body":"be reasonable?"},{"startTime":4709.279,"endTime":4709.659,"body":"Walk?"},{"startTime":4709.659,"endTime":4714.512,"body":"Yeah, I meant I was thinking if it was cold for some reason, but yeah, walk work obviously"},{"startTime":4709.659,"endTime":4714.512,"body":"works."},{"startTime":4714.594,"endTime":4727.96,"body":"One thing I didn't mention at all was that with both my kids, the one guarantee that would"},{"startTime":4714.594,"endTime":4727.96,"body":"keep them calm and get them to stop crying and usually to fall asleep would be to put them"},{"startTime":4727.96,"endTime":4729.63,"body":"in the stroller and push them."},{"startTime":4730.051,"endTime":4739.564,"body":"So I honestly think, you know, with baby number one being in San Diego, I think I probably"},{"startTime":4730.051,"endTime":4739.564,"body":"went for like three or four walks a day because sometimes I'd be on duty."},{"startTime":4739.564,"endTime":4742.086,"body":"and Kim would be sleeping and the baby would just be crying."},{"startTime":4742.086,"endTime":4743.196,"body":"And I'm like, I just fed it."},{"startTime":4743.196,"endTime":4745.258,"body":"Like, I don't know what else I'm supposed to do."},{"startTime":4745.258,"endTime":4750.621,"body":"But then I discovered that if I put it in the stroller and they're in, you know, they're"},{"startTime":4745.258,"endTime":4750.621,"body":"in their car seat when they're in the stroller."},{"startTime":4750.621,"endTime":4751.892,"body":"So they're completely supported."},{"startTime":4751.892,"endTime":4758.286,"body":"You can do this from, two days old, like at any point, put them in the stroller in the car"},{"startTime":4751.892,"endTime":4758.286,"body":"seat, go for a long walk."},{"startTime":4758.286,"endTime":4760.447,"body":"Baby stops crying, baby sleeps."},{"startTime":4760.447,"endTime":4762.369,"body":"You get to listen to a podcast or whatever."},{"startTime":4762.369,"endTime":4765.27,"body":"And that is uh extremely valuable."},{"startTime":4765.733,"endTime":4766.143,"body":"Wonderful."},{"startTime":4766.143,"endTime":4768.985,"body":"I'm glad I brought it up because that's I feel it could be very helpful."},{"startTime":4768.985,"endTime":4770.466,"body":"Additional insight."},{"startTime":4770.646,"endTime":4771.547,"body":"Cool."},{"startTime":4771.887,"endTime":4772.748,"body":"This one was fun."},{"startTime":4772.748,"endTime":4775.109,"body":"uh Guys, let us know how we did on it."},{"startTime":4775.109,"endTime":4776.576,"body":"Anything we potentially missed."},{"startTime":4776.576,"endTime":4779.112,"body":"Just drop us a comment on YouTube."},{"startTime":4779.452,"endTime":4784.309,"body":"Any other future episode discussions or anything that you would like for us to do?"},{"startTime":4784.309,"endTime":4789.018,"body":"You can always drop us a recommendation on Instagram or on YouTube as well."},{"startTime":4789.179,"endTime":4791.23,"body":"Next week, Brian will be kind of hard."},{"startTime":4791.23,"endTime":4795.443,"body":"I fly out Wednesday to Taiwan and"},{"startTime":4795.796,"endTime":4799.889,"body":"be have a very strapped week, like in terms of getting the episode and stuff prepped."},{"startTime":4799.889,"endTime":4801.978,"body":"maybe we we punt next week."},{"startTime":4801.978,"endTime":4809.222,"body":"So we may need to punt the following week too, because we are taking a trip to Yellowstone"},{"startTime":4801.978,"endTime":4809.222,"body":"and Grand Tetons."},{"startTime":4809.222,"endTime":4813.654,"body":"I'm not entirely sure what our days are that we're leaving."},{"startTime":4813.654,"endTime":4814.315,"body":"Actually, you know what?"},{"startTime":4814.315,"endTime":4818.207,"body":"I will be gone, because we leave on a Saturday and come back on like a Thursday."},{"startTime":4818.207,"endTime":4821.668,"body":"So uh we'll essentially be off for two weeks."},{"startTime":4821.668,"endTime":4825.1,"body":"And then when we come back, let's do the blood work episode."},{"startTime":4825.361,"endTime":4825.851,"body":"Perfect."},{"startTime":4825.851,"endTime":4826.432,"body":"Sounds good."},{"startTime":4826.432,"endTime":4835.299,"body":"So blood work episode guys should get recorded about the 29th ish or so, and then we'll"},{"startTime":4826.432,"endTime":4835.299,"body":"come out the first week of August."},{"startTime":4835.299,"endTime":4836.0,"body":"Okay."},{"startTime":4836.0,"endTime":4837.771,"body":"As always, thank you for listening."},{"startTime":4837.771,"endTime":4839.502,"body":"Brian and I will talk to you guys soon."}]}