{"version":"1.0.0","segments":[{"startTime":26.204,"endTime":27.064,"body":"What's going on guys?"},{"startTime":27.064,"endTime":29.616,"body":"Welcome back to another episode of Eat Train Prosper."},{"startTime":29.616,"endTime":36.25,"body":"This is episode two hundred and twenty-five, which is our Instagram QA for August 2026."},{"startTime":36.25,"endTime":39.891,"body":"Before we dive into questions, as always, Brian, what's the latest?"},{"startTime":40.296,"endTime":41.727000000000004,"body":"Yeah, quick update here from me."},{"startTime":41.727000000000004,"endTime":44.578,"body":"Um, had my birthday this past weekend."},{"startTime":44.578,"endTime":48.469,"body":"My birthday was actually on Friday, and Friday was not a great day."},{"startTime":48.469,"endTime":54.831,"body":"We had some some issues at school, so a lot of like stress between figuring all that out."},{"startTime":54.831,"endTime":61.294,"body":"Um, but then we went out, had a nice dinner that night, and then my real birthday"},{"startTime":54.831,"endTime":61.294,"body":"celebration was the next day."},{"startTime":61.294,"endTime":62.286,"body":"We had a"},{"startTime":62.672,"endTime":67.656,"body":"show at Folsom Field, which is the stadium in at Colorado University, right in my"},{"startTime":62.672,"endTime":67.656,"body":"backyard."},{"startTime":67.656,"endTime":72.78999999999999,"body":"So we went to go see the Rufus DuSol show at Folsom with a bunch of friends."},{"startTime":72.971,"endTime":75.63300000000001,"body":"And uh that felt really good and that was awesome."},{"startTime":75.63300000000001,"endTime":79.386,"body":"So feels like I got a solid birthday celebration in there."},{"startTime":79.386,"endTime":88.444,"body":"Um and then second update is just I mean this will come out before this happens, but uh"},{"startTime":79.386,"endTime":88.444,"body":"Paragon has its new strength cycle starting on September 14th."},{"startTime":88.444,"endTime":91.56,"body":"And along with the strength cycle we're doing a bit of a pull up"},{"startTime":91.56,"endTime":92.992,"body":"specialization."},{"startTime":92.992,"endTime":100.011,"body":"So if you want to get super strong and and work on your pull-ups, then that starts on 914."},{"startTime":100.011,"endTime":104.345,"body":"And I'm sure we'll have some like sign-up specials, discounts and stuff like that."},{"startTime":105.051,"endTime":105.913,"body":"Cool."},{"startTime":106.563,"endTime":107.678,"body":"Any other updates?"},{"startTime":107.678,"endTime":108.131,"body":"No, that's it."},{"startTime":108.131,"endTime":109.185,"body":"What's up with you?"},{"startTime":109.594,"endTime":111.995,"body":"So I I I kinda do have a a couple updates."},{"startTime":111.995,"endTime":125.458,"body":"Um the biggest one being now that I always like chasing big things or or challenges, but"},{"startTime":111.995,"endTime":125.458,"body":"sometimes with that you find yourself in the throes of it, right?"},{"startTime":125.498,"endTime":129.519,"body":"And I am in the throes of of another one."},{"startTime":129.519,"endTime":136.561,"body":"One of the things that over the past couple years, I have these side projects."},{"startTime":136.624,"endTime":142.925,"body":"that turned out to be not so much side projects, these large encompassing um pursuits per"},{"startTime":136.624,"endTime":142.925,"body":"se."},{"startTime":142.925,"endTime":148.273,"body":"So a lot of twenty twenty four and through twenty twenty five was the building of"},{"startTime":142.925,"endTime":148.273,"body":"undefeated, which was"},{"startTime":149.035,"endTime":152.80700000000002,"body":"a f a full-time job on on top of my existing job."},{"startTime":152.80700000000002,"endTime":156.748,"body":"And then in 2025 was chasing the pro card, the wedding, right?"},{"startTime":156.748,"endTime":157.689,"body":"And a lot of these things."},{"startTime":157.689,"endTime":162.291,"body":"So my coaching business has always been sufficient."},{"startTime":162.291,"endTime":163.651,"body":"It's always been enough."},{"startTime":163.651,"endTime":170.994,"body":"And largely that has been through referrals because when you do good work, people are"},{"startTime":163.651,"endTime":170.994,"body":"happy, people ask, that sort of thing."},{"startTime":171.555,"endTime":172.575,"body":"And that's been wonderful."},{"startTime":172.575,"endTime":178.911,"body":"But once we came back, the the priority for me was I want work that I love."},{"startTime":178.911,"endTime":182.453,"body":"I want to be really excited about all the work that I get to do."},{"startTime":182.513,"endTime":190.258,"body":"And what came with that is one of the negatives I should say with referrals is you get a"},{"startTime":182.513,"endTime":190.258,"body":"gamut of people."},{"startTime":191.859,"endTime":197.322,"body":"and I had always, if someone's asking me for help, I'm going to help them, sort of thing."},{"startTime":197.322,"endTime":206.351,"body":"However, it would have me really all over the place solving different problems, and I"},{"startTime":197.322,"endTime":206.351,"body":"would spend a lot of time."},{"startTime":207.03,"endTime":216.36,"body":"researching things that that weren't necessarily in my wheelhouse to in order to best help"},{"startTime":207.03,"endTime":216.36,"body":"people, but it's not a great return of investment on my time."},{"startTime":216.36,"endTime":218.111,"body":"And now that I'm back"},{"startTime":218.358,"endTime":223.93,"body":"And with the the the child on the way, I wanna be able to spend time with my family."},{"startTime":224.03,"endTime":230.832,"body":"And what I've done literally for the last like five years is just worked seven days per"},{"startTime":224.03,"endTime":230.832,"body":"week."},{"startTime":230.832,"endTime":233.953,"body":"I'll work at 9 p.m., I'll work at 6 a.m."},{"startTime":233.953,"endTime":236.334,"body":"And that just doesn't scale with a family."},{"startTime":236.334,"endTime":240.735,"body":"If you wanna keep your family at least, which I h happily intend on on doing."},{"startTime":240.855,"endTime":243.796,"body":"So I I I decided to bring in some help."},{"startTime":244.225,"endTime":246.256,"body":"to save me from myself."},{"startTime":246.357,"endTime":255.873,"body":"So what what I am doing now is doubling down on the clients that I love helping most, and"},{"startTime":246.357,"endTime":255.873,"body":"that is that hobby builder uh ICA sort of thing."},{"startTime":255.873,"endTime":258.36400000000003,"body":"Like effectively who you and I are."},{"startTime":258.565,"endTime":263.788,"body":"I might have, you know, that pro card, but I I'm I'm still a hobby builder at heart."},{"startTime":263.788,"endTime":267.27,"body":"I get on stage because I kind of have to at this point."},{"startTime":268.321,"endTime":274.68,"body":"But I love just the lifestyle and getting people in shape because it's so much fun."},{"startTime":274.68,"endTime":276.702,"body":"I I I love doing those check-ins."},{"startTime":276.702,"endTime":279.866,"body":"Um, so that's what I'm doubling down on."},{"startTime":279.947,"endTime":282.811,"body":"And what that really meant was a"},{"startTime":283.326,"endTime":293.59,"body":"A portion of my roster I let go and I said this uh you know there was people who wouldn't"},{"startTime":283.326,"endTime":293.59,"body":"check in frequently and those sorts of things and I just want to love my work and that was"},{"startTime":293.59,"endTime":298.313,"body":"a big change for me and I'm in the middle of it bringing on help, but there's a lot of new"},{"startTime":293.59,"endTime":298.313,"body":"that I need to do."},{"startTime":298.313,"endTime":308.697,"body":"So just in a little bit of a transparency with everyone, it's it's not always all sunshine"},{"startTime":298.313,"endTime":308.697,"body":"and rainbows, you know, being a coach and running the business, but uh I'm working to"},{"startTime":308.697,"endTime":313.252,"body":"getting it to be sunshine and rainbows and deliver incredible results like"},{"startTime":313.252,"endTime":316.273,"body":"With the the the ICA and that still includes women too."},{"startTime":316.273,"endTime":322.095,"body":"Um the right type that I love to help and I'm very, very excited to to really dig my heels"},{"startTime":316.273,"endTime":322.095,"body":"in there."},{"startTime":322.095,"endTime":327.737,"body":"Um so it was a little bit of of nervousness letting go something that was working, right?"},{"startTime":327.737,"endTime":336.78,"body":"With a really you know powerful referral system, but then speaking to like who I really"},{"startTime":327.737,"endTime":336.78,"body":"really want to help, who I know I can do the best work for."},{"startTime":336.78,"endTime":338.991,"body":"So I'm just in the middle of that."},{"startTime":339.07,"endTime":340.231,"body":"Yeah, I love that."},{"startTime":340.231,"endTime":344.958,"body":"I think having an eye to the future is extremely mature and responsible."},{"startTime":344.958,"endTime":352.397,"body":"And then with this new process you get to be a little bit more selective, like you said,"},{"startTime":344.958,"endTime":352.397,"body":"and and get the people that, you know, truly inspire you to wanna do the work that you do."},{"startTime":352.397,"endTime":355.23,"body":"So I think that overall it's a it's a double win."},{"startTime":355.848,"endTime":362.571,"body":"Yeah, and and it's not so much what I well the question that I I sometimes get is it's not"},{"startTime":355.848,"endTime":362.571,"body":"like I only want to work with advanced people."},{"startTime":362.571,"endTime":364.632,"body":"I want people who want the lifestyle."},{"startTime":364.632,"endTime":365.592,"body":"That's what I want."},{"startTime":365.592,"endTime":371.775,"body":"And if I'm really honest, I I do like the people who are newer because we can make the"},{"startTime":365.592,"endTime":371.775,"body":"most progress, right?"},{"startTime":371.775,"endTime":374.856,"body":"With it, like we have so much to to to gain."},{"startTime":374.856,"endTime":378.038,"body":"So um if that interests you as a listener, get in touch."},{"startTime":378.038,"endTime":380.999,"body":"We can have uh happily have a conversation about it."},{"startTime":381.159,"endTime":385.761,"body":"But I'm very, very excited uh to love all aspects of my work."},{"startTime":385.761,"endTime":389.451,"body":"And then I feel like my life will be very, very enjoyable."},{"startTime":389.451,"endTime":390.704,"body":"And that's what I want."},{"startTime":390.704,"endTime":391.034,"body":"Cool."},{"startTime":391.034,"endTime":394.942,"body":"Well I can't wait to see this progression with you professionally and as a dad."},{"startTime":394.942,"endTime":396.194,"body":"It's gonna be awesome."},{"startTime":397.693,"endTime":399.872,"body":"Okay, shall we get into some questions?"},{"startTime":400.276,"endTime":401.788,"body":"Sure, let's do it."},{"startTime":402.142,"endTime":404.873,"body":"Alright, so this one I'll I'll read over to you."},{"startTime":405.073,"endTime":408.814,"body":"I want to get back to doing a bro split while also pursuing cardio for health."},{"startTime":408.814,"endTime":411.675,"body":"I have about one hour to train, seven days per week."},{"startTime":411.675,"endTime":418.197,"body":"Right now, upper lower four times per week with two zone two days and a four by four"},{"startTime":411.675,"endTime":418.197,"body":"Norwegian day."},{"startTime":418.957,"endTime":419.857,"body":"Excuse me."},{"startTime":419.857,"endTime":425.739,"body":"It's going fine, but my legs feel pretty beat up, uh fatigued all week, and I'm bored with"},{"startTime":419.857,"endTime":425.739,"body":"upper lower."},{"startTime":426.077,"endTime":433.45,"body":"Question being, how might you program four to six days or even a seventh-day bro split"},{"startTime":426.077,"endTime":433.45,"body":"that also includes this cardio?"},{"startTime":435.431,"endTime":445.935,"body":"What I've already thought of is five days chest, legs, shoulders, back, arms with a four"},{"startTime":435.431,"endTime":445.935,"body":"by four day, and then one hour zone two day with 15 minutes of zone two to finish off the"},{"startTime":445.935,"endTime":447.115,"body":"lifting days."},{"startTime":449.524,"endTime":452.737,"body":"Yeah, and then he asked if that's how I'd approach it, any other ideas."},{"startTime":452.778,"endTime":455.23,"body":"I actually think that's a really solid approach."},{"startTime":455.23,"endTime":458.403,"body":"it's one of a few that I thought of that could work quite well."},{"startTime":459.485,"endTime":468.695,"body":"I'm also kind of excited to go back to doing a bit more of a bro split as bike season"},{"startTime":459.485,"endTime":468.695,"body":"wraps up in, you know, the mid-fall here, call it like late October or whatever, when the"},{"startTime":468.695,"endTime":471.557,"body":"weather starts deteriorating here."},{"startTime":472.783,"endTime":478.885,"body":"and last year, if you followed along my journey, my bro split was six days a week."},{"startTime":478.885,"endTime":489.27,"body":"It was a chest day, a back day, uh quad day, then a shoulder day, then an arm day, then a"},{"startTime":478.885,"endTime":489.27,"body":"hamstring day, and then a rest day, and then repeat."},{"startTime":489.27,"endTime":491.131,"body":"So I was going six days a week."},{"startTime":491.301,"endTime":493.782,"body":"I actually really, really, really liked that split."},{"startTime":493.782,"endTime":501.609,"body":"I had so much fun with it and I felt great throughout with the one caveat that toward the"},{"startTime":493.782,"endTime":501.609,"body":"end of my three."},{"startTime":501.609,"endTime":506.97,"body":"Three-ish months doing that, I started getting some elbow pain on my left elbow."},{"startTime":507.231,"endTime":518.384,"body":"And I realized afterwards when I, you know, dialed back my training for the summer and"},{"startTime":507.231,"endTime":518.384,"body":"switched back to three days a week, and the elbow pain dissipated like literally within a"},{"startTime":518.384,"endTime":522.655,"body":"week or two, that um there's just something about"},{"startTime":523.463,"endTime":526.837,"body":"Using my arm across all of those days in so many ways."},{"startTime":526.837,"endTime":534.156,"body":"Like of those six training days, you know, four of them use my elbow in some capacity in"},{"startTime":526.837,"endTime":534.156,"body":"the upper body focused days."},{"startTime":534.156,"endTime":544.327,"body":"So while I loved the brevity of those workouts and I never spent more than 40 or 35"},{"startTime":534.156,"endTime":544.327,"body":"minutes on any of my sessions because it was just, you know, one muscle group."},{"startTime":544.813,"endTime":551.946,"body":"I do think that this year I'm going to do it a little bit differently because I want to"},{"startTime":544.813,"endTime":551.946,"body":"avoid that elbow pain creeping up on me."},{"startTime":551.946,"endTime":553.277,"body":"Or maybe I'll try it that way."},{"startTime":553.277,"endTime":556.028,"body":"And then if I feel the elbow pain creeping up, I'll make a change."},{"startTime":556.028,"endTime":564.007,"body":"Um, but my proposed change for myself is to actually slam together the shoulder and arms"},{"startTime":556.028,"endTime":564.007,"body":"into one day."},{"startTime":564.007,"endTime":567.272,"body":"Um, because that's what I'm actually doing currently in my three-day split."},{"startTime":567.272,"endTime":573.811,"body":"And I'm still able to get that shoulder and arm day done in like 40 or 45 minutes by being"},{"startTime":567.272,"endTime":573.811,"body":"um really."},{"startTime":573.811,"endTime":582.924,"body":"specific with like alternating sequences and like I'll do a circuit of like a shoulder"},{"startTime":573.811,"endTime":582.924,"body":"movement, a tricep movement, a bicep movement, and I'll rest you know a minute between and"},{"startTime":582.924,"endTime":589.716,"body":"then back through and I'll do all my sets that way and then choose three new exercises and"},{"startTime":582.924,"endTime":589.716,"body":"do that through as well."},{"startTime":589.716,"endTime":593.917,"body":"And doing it in that circuit fashion worked really well to keep those sessions brief."},{"startTime":593.917,"endTime":601.707,"body":"So my intention personally is to probably do shoulders and arms together, still have a"},{"startTime":593.917,"endTime":601.707,"body":"chest day, still have a back day."},{"startTime":601.707,"endTime":607.048,"body":"Because honestly, the way I look at those chest and back days is that they're kind of like"},{"startTime":601.707,"endTime":607.048,"body":"upper days."},{"startTime":607.048,"endTime":614.47,"body":"Um, like a back day is gonna work, obviously the back, the lats, the rear delts, the"},{"startTime":607.048,"endTime":614.47,"body":"traps, like all of those things, the biceps."},{"startTime":614.47,"endTime":620.492,"body":"And then on chest day, you're getting like front delts, upper chest, lower chest, triceps."},{"startTime":620.492,"endTime":623.993,"body":"So it's kind of like some full body stuff with the chest and the back day."},{"startTime":623.993,"endTime":627.834,"body":"And then the shoulder arm day gives you like a second dose of all that stuff."},{"startTime":628.004,"endTime":631.915,"body":"and then still I think I'll probably split up the hamstring and the quad day."},{"startTime":632.219,"endTime":639.987,"body":"because I really enjoy the kind of more targeted work there that keeps those sessions"},{"startTime":632.219,"endTime":639.987,"body":"super brief without being as systemically exhausting."},{"startTime":639.987,"endTime":650.627,"body":"Like I'm getting through my leg day now in 45 minutes, but it's much more exhausting to do"},{"startTime":639.987,"endTime":650.627,"body":"quads and hams together uh than simply being able to split them up and have that hyper"},{"startTime":650.627,"endTime":652.519,"body":"focus on one of those muscle groups."},{"startTime":652.519,"endTime":655.982,"body":"So that's not something that you necessarily have to do with your split."},{"startTime":655.982,"endTime":657.503,"body":"Um"},{"startTime":658.837,"endTime":665.271,"body":"Given that you're feeling your legs pretty beat up with the current approach, obviously"},{"startTime":658.837,"endTime":665.271,"body":"you're doing the full leg day twice a week."},{"startTime":665.271,"endTime":674.096,"body":"So whether you did a bro split with one leg day where you did both, or you did two leg"},{"startTime":665.271,"endTime":674.096,"body":"days, but you had a hamstring day and a quad day, I think either one would give you some"},{"startTime":674.096,"endTime":677.338,"body":"reprieve from that fatigue in your legs."},{"startTime":677.959,"endTime":681.801,"body":"and then the other issue is just figuring out kind of where to fit in your cardio."},{"startTime":681.801,"endTime":685.525,"body":"And so if we assume a five day uh bro split,"},{"startTime":685.525,"endTime":693.668,"body":"whether that's combining the shoulder and arm day together or whether that's combining the"},{"startTime":685.525,"endTime":693.668,"body":"leg days together, uh, you make kind of one of those sacrifices there, then that leaves"},{"startTime":693.668,"endTime":695.46,"body":"you two days where you're not lifting."},{"startTime":695.46,"endTime":699.763,"body":"So I like the approach of having one day be a four by four and one day be a zone two."},{"startTime":699.763,"endTime":710.168,"body":"The other option, depending on your gumption and your availability and everything,"},{"startTime":699.763,"endTime":710.168,"body":"potentially if you want to fit another cardio day in, would be to do the four by four"},{"startTime":710.168,"endTime":712.81,"body":"after a weight day because it's only sixteen minutes."},{"startTime":712.81,"endTime":715.393,"body":"So you could do like a a short weight day like"},{"startTime":715.393,"endTime":717.424,"body":"call it, you know, your chest day or your back day."},{"startTime":717.424,"endTime":719.365,"body":"It's 30, 35 minutes, whatever."},{"startTime":719.365,"endTime":721.465,"body":"And then you could do your four by four on that day."},{"startTime":721.465,"endTime":725.447,"body":"And then that allows you to have two days for zone two in there."},{"startTime":725.607,"endTime":734.831,"body":"and that's likely the approach that I will take if I end up going to a five day split is"},{"startTime":725.607,"endTime":734.831,"body":"still trying to get those three cardio days in with the two zone twos and then the one"},{"startTime":734.831,"endTime":735.711,"body":"four by four."},{"startTime":735.711,"endTime":743.774,"body":"It's also possible that I might end up just extrapolating this out over an eight day cycle"},{"startTime":735.711,"endTime":743.774,"body":"so that I can do the five lifting days and then do the three cardio days without having to"},{"startTime":743.774,"endTime":745.417,"body":"do two in the same day."},{"startTime":745.417,"endTime":753.477,"body":"So if your schedule allows you to be on like a non-calendar week and you can do it over an"},{"startTime":745.417,"endTime":753.477,"body":"eight day cycle, that could also work quite well with this structure."},{"startTime":753.477,"endTime":755.3,"body":"So I love the approach."},{"startTime":755.3,"endTime":757.313,"body":"I think you have a few good options there."},{"startTime":757.313,"endTime":760.777,"body":"And hopefully talking through that, you know, provided a little clarity."},{"startTime":760.777,"endTime":762.589,"body":"What what do you think, Aaron?"},{"startTime":763.989,"endTime":773.081,"body":"think that I could realistically add anything onto what how you answered the question"},{"startTime":763.989,"endTime":773.081,"body":"because I think you answered it as robustly as we we realistically could."},{"startTime":773.221,"endTime":785.144,"body":"What I will add is a a an a c a question perhaps with because what we have here is a a"},{"startTime":773.221,"endTime":785.144,"body":"protocol, a desire, but we don't know what the goal is."},{"startTime":786.005,"endTime":788.845,"body":"You know he never said what his I'm assuming this is a man."},{"startTime":788.845,"endTime":790.846,"body":"He never said what his goal is."},{"startTime":791.226,"endTime":792.046,"body":"And"},{"startTime":792.348,"endTime":801.845,"body":"With that, I I would say if you know what the goal is, I think you can prioritize a little"},{"startTime":792.348,"endTime":801.845,"body":"bit differently, potentially, because we're looking at everything on par here."},{"startTime":801.846,"endTime":802.706,"body":"But"},{"startTime":802.78,"endTime":809.895,"body":"If let's say arms aren't really a big priority, I don't know that I would necessarily"},{"startTime":802.78,"endTime":809.895,"body":"devote an entire day to them."},{"startTime":809.895,"endTime":814.177,"body":"And then maybe we can maybe back is a priority."},{"startTime":814.177,"endTime":820.902,"body":"Maybe we can have a longer back day for that full 60 minutes, and then we don't do any"},{"startTime":814.177,"endTime":820.902,"body":"cardio on that day."},{"startTime":820.902,"endTime":831.188,"body":"But if we don't necessarily care or if the physique that we have, our arms are already"},{"startTime":820.902,"endTime":831.188,"body":"pretty good in size relative to other things, maybe then I can get more priority of my"},{"startTime":831.188,"endTime":832.18,"body":"cardio."},{"startTime":832.18,"endTime":834.933,"body":"Which potentially is a higher priority than my arms."},{"startTime":835.134,"endTime":838.467,"body":"So I would ask that question of what are your actual priorities?"},{"startTime":838.467,"endTime":843.053,"body":"And then maybe that helps you divide what gets a little bit more time."},{"startTime":843.053,"endTime":844.565,"body":"Because we're really asking a time question."},{"startTime":844.565,"endTime":846.327,"body":"We have seven hours over a week."},{"startTime":846.327,"endTime":848.099,"body":"How do we best allocate that time?"},{"startTime":848.099,"endTime":851.572,"body":"And I think you might help yourself get some answers there."},{"startTime":851.728,"endTime":855.021,"body":"Another option that I just thought of too that could work is"},{"startTime":855.051,"endTime":864.858,"body":"You know, if you if arms are not really a priority and you still wanna get through these"},{"startTime":855.051,"endTime":864.858,"body":"days in under an hour, there's no reason you couldn't throw biceps on back day at the end."},{"startTime":864.858,"endTime":869.901,"body":"And since biceps are already trained by back, you could probably get away with doing like"},{"startTime":864.858,"endTime":869.901,"body":"two to four working sets."},{"startTime":869.901,"endTime":873.543,"body":"Same thing with triceps on chest day or triceps on shoulder day."},{"startTime":873.674,"endTime":875.245,"body":"you could simply add those there."},{"startTime":875.245,"endTime":884.821,"body":"And that might actually be a decent solution for me with my elbow thing too, is like if I"},{"startTime":875.245,"endTime":884.821,"body":"just want one less day where I'm stressing the function of the elbow in that manner."},{"startTime":884.839,"endTime":894.383,"body":"by combining those arm days onto the upper body days that already exist, I could probably"},{"startTime":884.839,"endTime":894.383,"body":"uh decrease the the impact on my elbow on one of those days uh throughout the week too."},{"startTime":894.383,"endTime":896.604,"body":"So there are definitely a few options there."},{"startTime":896.604,"endTime":902.167,"body":"And I love your uh kind of idea around, you know, prioritization and how you want to split"},{"startTime":896.604,"endTime":902.167,"body":"that up too."},{"startTime":902.167,"endTime":910.34,"body":"But if it's all well rounded and you just kind of want to like lift and more or less"},{"startTime":902.167,"endTime":910.34,"body":"maintain but enjoy your training and then prioritize cardio, uh then I think that, you"},{"startTime":910.34,"endTime":912.381,"body":"know, you have a a bunch of options there."},{"startTime":915.816,"endTime":917.917,"body":"This one will also kick to you to start."},{"startTime":917.917,"endTime":919.157,"body":"I've been seeing Dr."},{"startTime":919.157,"endTime":919.757,"body":"Mike T."},{"startTime":919.757,"endTime":923.799,"body":"Nelson hating on zone two in his posts recently."},{"startTime":923.799,"endTime":927.399,"body":"This is this person's words, not my words, just so we're clear here."},{"startTime":928.34,"endTime":930.02,"body":"Do you have a take on all of that?"},{"startTime":930.02,"endTime":938.579,"body":"I feel like zone two is probably a bit overhyped in general, but still has some utility if"},{"startTime":930.02,"endTime":938.579,"body":"applied correctly, even if you aren't an endurance athlete."},{"startTime":938.579,"endTime":939.19,"body":"Yeah."},{"startTime":939.19,"endTime":944.044,"body":"I think Mike's big thing on zone two, and he and I have had a number of conversations"},{"startTime":939.19,"endTime":944.044,"body":"about this."},{"startTime":944.044,"endTime":945.495,"body":"We've been on podcasts together."},{"startTime":945.495,"endTime":953.782,"body":"We've had voice notes going back and forth for a couple years now on on various topics"},{"startTime":945.495,"endTime":953.782,"body":"around cardio and lifting and stuff like that."},{"startTime":953.782,"endTime":955.973,"body":"And I absolutely respect and love Mike."},{"startTime":955.973,"endTime":959.446,"body":"He's he's an amazing dude and has such great insight on stuff."},{"startTime":959.446,"endTime":960.407,"body":"His"},{"startTime":961.489,"endTime":967.563,"body":"hate against zone two, if you want to say it that way, is really a time prioritization"},{"startTime":961.489,"endTime":967.563,"body":"piece."},{"startTime":967.643,"endTime":973.697,"body":"And part of it is in what he's promoting right now instead of zone two is his uh six"},{"startTime":967.643,"endTime":973.697,"body":"minute builds."},{"startTime":973.697,"endTime":983.834,"body":"I forget exactly what he calls it, but his his idea is basically instead of doing zone two"},{"startTime":973.697,"endTime":983.834,"body":"or even hit cardio, simply do these six minute builds but do them every day."},{"startTime":983.834,"endTime":986.196,"body":"So you're getting like a six minute dose of cardio."},{"startTime":986.196,"endTime":990.923,"body":"And the idea with the six minute build is that every ninety to a hundred and twenty"},{"startTime":986.196,"endTime":990.923,"body":"seconds"},{"startTime":990.923,"endTime":992.174,"body":"You increase your effort."},{"startTime":992.174,"endTime":1000.158,"body":"So you might start at like an RPE six or something for the first minute or two, and then"},{"startTime":992.174,"endTime":1000.158,"body":"go to RP seven or eight for a minute or two, and then RPE nine for a minute or two, and"},{"startTime":1000.158,"endTime":1002.37,"body":"then finish the last minute or two at RPE 10."},{"startTime":1002.37,"endTime":1006.752,"body":"So you're kind of working through all the zones, you're getting a ton of cardio stimulus"},{"startTime":1002.37,"endTime":1006.752,"body":"in six minutes."},{"startTime":1006.752,"endTime":1015.157,"body":"We know through research that if you're at those super, super high heart rates, you"},{"startTime":1006.752,"endTime":1015.157,"body":"actually don't really need to do a ton of it to get the stimulus."},{"startTime":1015.157,"endTime":1019.153,"body":"they've even talked about this in the form of exercise snacks."},{"startTime":1019.153,"endTime":1019.633,"body":"Like Dr."},{"startTime":1019.633,"endTime":1026.046,"body":"RondaPatrick talks about this, where literally throughout the day you could just go run"},{"startTime":1019.633,"endTime":1026.046,"body":"stairs for 30 seconds like four times a day."},{"startTime":1026.046,"endTime":1029.708,"body":"And that gives you two minutes of total stimulus at high heart rate."},{"startTime":1029.708,"endTime":1037.882,"body":"But because you're doing these like super high heart rates in short period throughout the"},{"startTime":1029.708,"endTime":1037.882,"body":"day multiple times, you're getting like the total stimulus to the heart that you would"},{"startTime":1037.882,"endTime":1038.712,"body":"need."},{"startTime":1038.882,"endTime":1043.995,"body":"and the stimulus that you receive from doing higher intensity work actually scores"},{"startTime":1038.882,"endTime":1043.995,"body":"exponentially."},{"startTime":1043.995,"endTime":1045.045,"body":"So like"},{"startTime":1045.3429999999998,"endTime":1056.831,"body":"It's not linear in that if you did 60 minutes of zone two, that's not like doing 45"},{"startTime":1045.3429999999998,"endTime":1056.831,"body":"minutes of zone three or like 30 minutes of zone four or like 15 minutes of zone five."},{"startTime":1056.831,"endTime":1058.433,"body":"It scales exponentially."},{"startTime":1058.433,"endTime":1068.4,"body":"So you actually need to do progressively less high intensity work to get the same kind of"},{"startTime":1058.433,"endTime":1068.4,"body":"remodeling and cardiovascular benefits that you would get at the lower doses for longer"},{"startTime":1068.4,"endTime":1069.3,"body":"durations."},{"startTime":1069.3,"endTime":1073.269,"body":"So I think his thing is really just like, you know, he's he speaks to lifters."},{"startTime":1073.269,"endTime":1076.26,"body":"His target audience is guys that lift and want to be jacked."},{"startTime":1076.26,"endTime":1086.203,"body":"And now he's realizing that they also want to have some cardio fitness, but a lot of them"},{"startTime":1076.26,"endTime":1086.203,"body":"don't want to commit 60-minute zone two periods or even 45 minutes or whatever."},{"startTime":1086.203,"endTime":1098.307,"body":"And so his approach here is maybe not as good at all of the like long-term mitochondrial"},{"startTime":1086.203,"endTime":1098.307,"body":"stuff that you get from actually doing zone two, but he's getting you really close to"},{"startTime":1098.307,"endTime":1098.871,"body":"that."},{"startTime":1098.871,"endTime":1103.313,"body":"Through these six minute builds that are done daily and getting you like a kind of a"},{"startTime":1098.871,"endTime":1103.313,"body":"constant stimulus there."},{"startTime":1103.313,"endTime":1106.734,"body":"Um, so I wouldn't even say that he hates on zone two."},{"startTime":1106.734,"endTime":1114.577,"body":"Like through our conversations, he's like, you know, in your situation when he's talking"},{"startTime":1106.734,"endTime":1114.577,"body":"to me, he's like, if you have seven days a week and you have an hour a day to do that,"},{"startTime":1114.577,"endTime":1117.519,"body":"like absolutely go do your zone two."},{"startTime":1117.519,"endTime":1124.722,"body":"But if you're like a normal dude that works a normal job and you're just trying to lift"},{"startTime":1117.519,"endTime":1124.722,"body":"three or four days a week and do cardio, but you don't have a ton of time, these"},{"startTime":1124.722,"endTime":1128.343,"body":"six-minute builds are a great way to get you some cardiovascular stimulus."},{"startTime":1128.55,"endTime":1134.341,"body":"but for sure that doesn't mean that there's no utility in zone two or that there isn't"},{"startTime":1128.55,"endTime":1134.341,"body":"benefit to that if you have the time for"},{"startTime":1135.315,"endTime":1136.847,"body":"I I love that answer."},{"startTime":1136.847,"endTime":1139.58,"body":"I think it's uh it's very, very good."},{"startTime":1139.58,"endTime":1142.763,"body":"Well, I haven't seen any of Dr."},{"startTime":1142.763,"endTime":1143.063,"body":"Mike T."},{"startTime":1143.063,"endTime":1146.551,"body":"Nelson's six minute uh climbs or whatever."},{"startTime":1146.551,"endTime":1147.858,"body":"I I'll have to go take a look at it."},{"startTime":1147.858,"endTime":1154.575,"body":"We I just I should say we I went and bought a upright bike, a commercial upright bike on"},{"startTime":1147.858,"endTime":1154.575,"body":"Facebook Marketplace that was incredibly cheap."},{"startTime":1154.575,"endTime":1157.478,"body":"I was like, it's so cheap I have to at least go fucking look at it."},{"startTime":1159.842,"endTime":1160.964,"body":"So we have it in the house now."},{"startTime":1160.964,"endTime":1164.881,"body":"So I I think that that was something that I could add that would be fun like a daily."},{"startTime":1164.881,"endTime":1168.637,"body":"That might be like a a first thing in the morning sort of thing, uh, to do."},{"startTime":1168.637,"endTime":1175.067,"body":"literally wake up, stumble out of bed, and go immediately to your rower or your bike and"},{"startTime":1168.637,"endTime":1175.067,"body":"just do your six minute build every day."},{"startTime":1175.34,"endTime":1176.091,"body":"Yeah, yeah."},{"startTime":1176.091,"endTime":1177.273,"body":"So I'm definitely gonna look into that."},{"startTime":1177.273,"endTime":1178.294,"body":"That'll be fun."},{"startTime":1178.294,"endTime":1189.339,"body":"One of the things too that that you said towards the end of w who he's speaking to, I"},{"startTime":1178.294,"endTime":1189.339,"body":"think is incredibly important because oftentimes we miss when we're speaking about these"},{"startTime":1189.339,"endTime":1192.962,"body":"things, we speak about them kind of in silos and we miss uh"},{"startTime":1192.962,"endTime":1197.264,"body":"I'm the the word confounding variables comes into mind that might be the wrong context of"},{"startTime":1192.962,"endTime":1197.264,"body":"these."},{"startTime":1197.264,"endTime":1205.028,"body":"But for example, I have been tracking my my training, my heart rate training via this."},{"startTime":1205.028,"endTime":1211.33,"body":"And for my upper body days, like my average heart rate is in like the 123 to 126."},{"startTime":1211.33,"endTime":1213.572,"body":"That's for my upper body days, right?"},{"startTime":1213.572,"endTime":1216.62,"body":"For my lower body days, it's well above 130."},{"startTime":1216.62,"endTime":1217.269,"body":"Mm-hmm."},{"startTime":1217.269,"endTime":1221.393,"body":"And that's at an average over about like 75 to 90 minutes."},{"startTime":1221.393,"endTime":1234.424,"body":"So if we're if we have something that's already there, let's call that f like you said,"},{"startTime":1221.393,"endTime":1234.424,"body":"three to four times per week, it's not technically zone two, but it's close."},{"startTime":1234.424,"endTime":1244.252,"body":"And I'm sure that there is some contributory benefit of a sustained heart rate over that"},{"startTime":1234.424,"endTime":1244.252,"body":"kind of uh period of time where you"},{"startTime":1244.404,"endTime":1253.668,"body":"If we're looking at someone who does nothing and then you add zone two of of what does"},{"startTime":1244.404,"endTime":1253.668,"body":"require that time, but for the people who just want to get that that longevity benefit,"},{"startTime":1253.668,"endTime":1262.802,"body":"that lifter who still wants to prioritize his health, I think you're n we're not looking"},{"startTime":1253.668,"endTime":1262.802,"body":"at light switch on, light switch off."},{"startTime":1262.802,"endTime":1271.913,"body":"It's more of that dial of what things are already somewhat contributing, and then what do"},{"startTime":1262.802,"endTime":1271.913,"body":"I really need to add on top to necessarily cover my bases."},{"startTime":1271.913,"endTime":1272.633,"body":"Mm-hmm."},{"startTime":1272.633,"endTime":1275.135,"body":"Yeah, I'll just add Mike and I have had a conversation about that."},{"startTime":1275.135,"endTime":1282.629,"body":"And I specifically talked to him about whether higher heart rates through lifting have any"},{"startTime":1275.135,"endTime":1282.629,"body":"uh impact or correlation to cardiovascular fitness."},{"startTime":1282.629,"endTime":1285.14,"body":"And he basically kiboshed that and was like, no."},{"startTime":1285.14,"endTime":1293.375,"body":"And he went on this big tirade about how it has to do with like the blood flow mechanisms"},{"startTime":1285.14,"endTime":1293.375,"body":"and how the higher heart rates from lifting are about obstructing blood flow into the"},{"startTime":1293.375,"endTime":1298.578,"body":"areas and through like breath holds and balsalva maneuvers and uh and all of that stuff."},{"startTime":1298.578,"endTime":1300.691,"body":"So the higher heart rate that you get."},{"startTime":1300.691,"endTime":1313.178,"body":"from lifting weights is not the same type of beneficial higher heart rate that you get"},{"startTime":1300.691,"endTime":1313.178,"body":"from doing a a monostruct structural type of cardio where the the the turnover is much"},{"startTime":1313.178,"endTime":1314.139,"body":"faster."},{"startTime":1318.066,"endTime":1320.349,"body":"wanna I don't wanna say I I argue against it."},{"startTime":1320.349,"endTime":1324.093,"body":"I'm just saying I don't necessarily believe it, I guess."},{"startTime":1326.817,"endTime":1327.261,"body":"Yeah."},{"startTime":1327.261,"endTime":1332.008,"body":"it 'cause he he had a really good response when he was talking to me about that when we"},{"startTime":1327.261,"endTime":1332.008,"body":"were talking about it last year."},{"startTime":1332.37,"endTime":1332.69,"body":"Okay."},{"startTime":1332.69,"endTime":1333.912,"body":"Yeah, I definitely will."},{"startTime":1333.912,"endTime":1340.358,"body":"Because that would to me that would make I'm and I don't know, I'm definitely using an N"},{"startTime":1333.912,"endTime":1340.358,"body":"of one, which is very unscientific."},{"startTime":1340.358,"endTime":1345.162,"body":"But all I do is train really, really hard, and then I can go hike these gnarly mountains"},{"startTime":1340.358,"endTime":1345.162,"body":"here."},{"startTime":1345.162,"endTime":1346.384,"body":"Pert and B."},{"startTime":1346.384,"endTime":1348.414,"body":"My heart rate's up, but I'm good and I can keep going."},{"startTime":1348.414,"endTime":1349.787,"body":"And I just have a hard time."},{"startTime":1349.787,"endTime":1353.01,"body":"Where's my where's my cardiovascular base from then?"},{"startTime":1353.01,"endTime":1355.582,"body":"Uh, if that were not the case."},{"startTime":1355.582,"endTime":1355.9,"body":"So"},{"startTime":1355.9,"endTime":1365.164,"body":"said, I'm sure there's some inherent benefit that's occurring to like just your fitness"},{"startTime":1355.9,"endTime":1365.164,"body":"overall from from lifting and getting a higher heart rate and all that stuff."},{"startTime":1365.164,"endTime":1371.847,"body":"But as far as like the I I don't know, the the the circulation aspects, yeah."},{"startTime":1371.847,"endTime":1375.789,"body":"I would just talk to him about it and get his kind of like professional insight into that."},{"startTime":1376.49,"endTime":1377.31,"body":"Cool."},{"startTime":1377.459,"endTime":1379.991,"body":"All right, I'll kick this next one over to you."},{"startTime":1380.477,"endTime":1385.518,"body":"what are your thoughts on reading research for someone who is an enthusiast but no degree"},{"startTime":1380.477,"endTime":1385.518,"body":"or background in science?"},{"startTime":1385.518,"endTime":1387.982,"body":"Is it better to just read research reviews?"},{"startTime":1389.02,"endTime":1395.223,"body":"w is it a better return on your time to read the research reviews?"},{"startTime":1395.323,"endTime":1397.193,"body":"I think p possibly."},{"startTime":1397.193,"endTime":1406.568,"body":"Uh one thing that I would recommend is choose maybe one or two people that"},{"startTime":1408.454,"endTime":1412.431,"body":"you generally are more drawn towards because there's so many research reviews, right?"},{"startTime":1412.953,"endTime":1414.556,"body":"You have the Alan Aragon research review."},{"startTime":1414.556,"endTime":1417.862,"body":"That was the one that I subscribed to for the longest."},{"startTime":1417.862,"endTime":1419.536,"body":"is Mass still still going out?"},{"startTime":1419.536,"endTime":1420.397,"body":"Do you know about that?"},{"startTime":1420.397,"endTime":1422.318,"body":"a I have a lifetime subscription to Mass."},{"startTime":1422.318,"endTime":1424.024,"body":"It's still going out every month."},{"startTime":1424.08,"endTime":1425.951,"body":"Okay, I know Lane Norton had one."},{"startTime":1425.951,"endTime":1431.145,"body":"There was uh Bill Campbell has one."},{"startTime":1431.145,"endTime":1434.688,"body":"This guy, I can't what his n his last name started with a K, I think."},{"startTime":1434.688,"endTime":1439.125,"body":"Oh I can't remember."},{"startTime":1439.125,"endTime":1440.191,"body":"I apologize."},{"startTime":1440.191,"endTime":1441.246,"body":"But there's a number."},{"startTime":1441.246,"endTime":1447.497,"body":"I I don't think subscribing to all of them is is probably the best use of your time."},{"startTime":1448.238,"endTime":1449.979,"body":"but it depends on what"},{"startTime":1450.427,"endTime":1453.4,"body":"What do you want to get out of it as the enthusiast?"},{"startTime":1453.4,"endTime":1453.66,"body":"Right."},{"startTime":1453.66,"endTime":1461.396,"body":"If if it's a hobby thing and you want to feel really empowered to learn how to read the"},{"startTime":1453.66,"endTime":1461.396,"body":"research, I think that is is is helpful."},{"startTime":1462.358,"endTime":1465.881,"body":"but I would say start with what you think your end goal is out of it."},{"startTime":1465.881,"endTime":1472.567,"body":"And I think the research reviews are probably the the best return on your time investment."},{"startTime":1472.575,"endTime":1473.255,"body":"Yeah."},{"startTime":1473.255,"endTime":1476.858,"body":"I would just say like I I think you're he's he's Aaron's right for sure."},{"startTime":1476.858,"endTime":1487.594,"body":"I think that the thing with the research reviews is that while the people writing them, no"},{"startTime":1476.858,"endTime":1487.594,"body":"matter which research review it is, is trying to take like an unbiased view of what the"},{"startTime":1487.594,"endTime":1499.111,"body":"research says, if you're consolidating something into more digestible information, you're"},{"startTime":1487.594,"endTime":1499.111,"body":"obviously going to have a little bit of a skew of bias as far as um how you interpret that"},{"startTime":1499.111,"endTime":1500.131,"body":"research."},{"startTime":1500.159,"endTime":1509.493,"body":"And so everyone like like you guys have seen through all of the battles that occur online,"},{"startTime":1500.159,"endTime":1509.493,"body":"you know, you can take the same study and you can have one group of people interpret that"},{"startTime":1509.493,"endTime":1512.544,"body":"study completely differently than another group of people."},{"startTime":1512.544,"endTime":1523.839,"body":"And so if you're going to read research reviews and be cognizant of this type of"},{"startTime":1512.544,"endTime":1523.839,"body":"interaction between the experts online, I would make sure that you I don't want to tell"},{"startTime":1523.839,"endTime":1529.971,"body":"you to subscribe, subscribe to all the research reviews, but be privy to the fact that it"},{"startTime":1523.839,"endTime":1529.971,"body":"is."},{"startTime":1529.98,"endTime":1531.311,"body":"Up to interpretation."},{"startTime":1531.311,"endTime":1540.017,"body":"And like there's just there's so many different aspects of a study that you can take out"},{"startTime":1531.311,"endTime":1540.017,"body":"and use to make your point."},{"startTime":1540.998,"endTime":1550.484,"body":"like for example, the data-driven strength one that they did a while ago about proximity"},{"startTime":1540.998,"endTime":1550.484,"body":"to failure, and the closer you get to failure, you know, you get more hypertrophy."},{"startTime":1550.615,"endTime":1556.569,"body":"and then you had a lot of people being like, Well, if you just train in the five to eight"},{"startTime":1550.615,"endTime":1556.569,"body":"rep range, look what this research study shows."},{"startTime":1556.569,"endTime":1559.189,"body":"If you're lifting heavy weights above 80% of maximum."},{"startTime":1559.189,"endTime":1562.141,"body":"You actually don't need to go to failure to get the exact same result."},{"startTime":1562.141,"endTime":1568.364,"body":"So one person is like, just train in the five to eight rep range with one to two R I R and"},{"startTime":1562.141,"endTime":1568.364,"body":"that's what the research supports."},{"startTime":1568.364,"endTime":1575.147,"body":"And then someone else is like, no, you have to do like eight to fifteen reps and you need"},{"startTime":1568.364,"endTime":1575.147,"body":"to go to failure because that's what the research supports."},{"startTime":1575.147,"endTime":1580.45,"body":"And that's literally taken from the same study that um that said that."},{"startTime":1580.45,"endTime":1584.473,"body":"So it really matters, you know, how it is interpreted and and what you take from it."},{"startTime":1584.473,"endTime":1589.225,"body":"So while research reviews are super helpful to give you an overview of it."},{"startTime":1589.225,"endTime":1601.425,"body":"If you want to understand the intricacies and the different points that people might"},{"startTime":1589.225,"endTime":1601.425,"body":"perceive from it or use to kind of uh tout their their programs or their opinion, then I"},{"startTime":1601.425,"endTime":1604.467,"body":"think you need to have a multifaceted view of each paper."},{"startTime":1604.467,"endTime":1606.549,"body":"And, you know, there's a few ways to do that."},{"startTime":1606.549,"endTime":1609.191,"body":"You don't have to read the research, but that's certainly one way."},{"startTime":1609.867,"endTime":1613.871,"body":"I think that's really helpful."},{"startTime":1613.871,"endTime":1621.778,"body":"One would be what is your goal that you want to get out of reading the research?"},{"startTime":1621.778,"endTime":1623.79,"body":"And I'll I'll use myself as an example."},{"startTime":1623.79,"endTime":1627.103,"body":"From twenty twenty two to twenty twenty four I was spending a lot of time"},{"startTime":1627.115,"endTime":1634.018,"body":"like reading research reviews and I'll be honest in that my goal of that was to get a"},{"startTime":1627.115,"endTime":1634.018,"body":"conclusion, right?"},{"startTime":1634.018,"endTime":1642.062,"body":"To like, okay, this the like the title, the the abstract, like this, I want this in this"},{"startTime":1634.018,"endTime":1642.062,"body":"can this conclusive information uh out of it."},{"startTime":1642.062,"endTime":1652.667,"body":"But what often ends up happening, which is good, it's good honest uh science, is the"},{"startTime":1642.062,"endTime":1652.667,"body":"conclusion is the conclusion is we need more research to get a better answer."},{"startTime":1652.667,"endTime":1657.529,"body":"And that would frustrate the hell out of me because I would read this whole thing and then"},{"startTime":1652.667,"endTime":1657.529,"body":"and the answer is"},{"startTime":1657.54,"endTime":1659.301,"body":"more research needs to be done."},{"startTime":1659.301,"endTime":1663.623,"body":"And that's a very, very common conclusion out of research."},{"startTime":1663.623,"endTime":1671.927,"body":"And for me who wanted concrete evidence to go make decision X, read it, and then they're"},{"startTime":1663.623,"endTime":1671.927,"body":"like, there is no decision X."},{"startTime":1671.927,"endTime":1674.048,"body":"And that would be really frustrating."},{"startTime":1674.048,"endTime":1683.992,"body":"Like I said, I I understand the reasoning why, but if you're if that is the reason that"},{"startTime":1674.048,"endTime":1683.992,"body":"you want to read the res research, you're probably gonna end up a little bit frustrated."},{"startTime":1684.152,"endTime":1685.613,"body":"What I will say"},{"startTime":1686.517,"endTime":1694.283,"body":"The most beneficial t period for me spent reading research was in building my fertility"},{"startTime":1686.517,"endTime":1694.283,"body":"protocol."},{"startTime":1694.503,"endTime":1700.99,"body":"Because it is an area where there isn't a lot of conclusive, widely known science on it."},{"startTime":1700.99,"endTime":1707.836,"body":"If you go talk to 10 different, you know, doctors, you're probably gonna get a pretty"},{"startTime":1700.99,"endTime":1707.836,"body":"robust amount of answers."},{"startTime":1707.836,"endTime":1709.137,"body":"Um"},{"startTime":1709.809,"endTime":1717.052,"body":"And in my digging through the research, I was able to find doses of medications."},{"startTime":1717.152,"endTime":1725.915,"body":"These this combination of medication shows higher uh performance of results than soul"},{"startTime":1717.152,"endTime":1725.915,"body":"medication alone."},{"startTime":1725.915,"endTime":1731.178,"body":"Here are the the mechanisms, and it really helped me build my fertility protocol."},{"startTime":1731.178,"endTime":1739.752,"body":"And the whole time I was pretty skeptical because it it's a little bit it's known in some"},{"startTime":1731.178,"endTime":1739.752,"body":"niche of the bodybuilding world, but but at a high level,"},{"startTime":1739.752,"endTime":1750.194,"body":"still oh if you want to conceive you have to come off testosterone it's not true and and"},{"startTime":1739.752,"endTime":1750.194,"body":"if you actually go dig through the research you can find those things so that one was"},{"startTime":1750.194,"endTime":1755.442,"body":"really helpful for me because it was a lot of X's and O's the difference with that"},{"startTime":1755.442,"endTime":1767.208,"body":"It's medication based, so the research is a little bit more easier, whereas something with"},{"startTime":1755.442,"endTime":1767.208,"body":"nutrition or training, it's directions given to people that then have to be interpreted"},{"startTime":1767.208,"endTime":1779.085,"body":"and implied or observational data in terms of nutrition, where with medication it's a"},{"startTime":1767.208,"endTime":1779.085,"body":"little bit more easier because it's person gives, you know, X capsule monitor result."},{"startTime":1779.085,"endTime":1785.108,"body":"Um so that one was really, really helpful uh digging through the the research."},{"startTime":1785.173,"endTime":1786.243,"body":"Yep, love that."},{"startTime":1786.243,"endTime":1788.887,"body":"All right, let me kick the next one over to you two."},{"startTime":1789.508,"endTime":1798.498,"body":"Over a long period of time, do you think an 80-20 commitment to training, recovery, and"},{"startTime":1789.508,"endTime":1798.498,"body":"nutrition could get you to 95% plus of your muscle gain potential?"},{"startTime":1804.435,"endTime":1810.503,"body":"I wanna be I want I want to be inclined to say yes, but I'm hesitant."},{"startTime":1810.885,"endTime":1817.594,"body":"I think in terms of you have to always be pointing north in what"},{"startTime":1818.001,"endTime":1826.944,"body":"In in answering the question specifically, muscle gain potential means you need to be"},{"startTime":1818.001,"endTime":1826.944,"body":"effectively over a long period of time, right?"},{"startTime":1826.944,"endTime":1829.359,"body":"Let's call it eight years, something like that."},{"startTime":1829.359,"endTime":1834.783,"body":"You have to be in a surplus, like a continual surplus for a long period of time."},{"startTime":1834.783,"endTime":1840.246,"body":"So as long as that 80-20 is within the lens of I need."},{"startTime":1841.49,"endTime":1843.591,"body":"There's like three big rocks, let's call it that."},{"startTime":1843.591,"endTime":1846.151,"body":"You have to sleep pretty, pretty well."},{"startTime":1846.151,"endTime":1853.733,"body":"You have to have decent intelligent programming and you need to be in a prolonged calories"},{"startTime":1846.151,"endTime":1853.733,"body":"calorie surplus."},{"startTime":1853.733,"endTime":1866.656,"body":"I think if those rocks are in line, then yes, the eighty-twenty commitment can probably"},{"startTime":1853.733,"endTime":1866.656,"body":"get you ninety-five percent of your muscle gain potential, but everything always needs to"},{"startTime":1866.656,"endTime":1868.016,"body":"be pointed north."},{"startTime":1868.016,"endTime":1870.317,"body":"Um to to know that"},{"startTime":1871.389,"endTime":1873.822,"body":"Tw eighty percent is not an optimized approach."},{"startTime":1873.822,"endTime":1883.624,"body":"So if it's if if it's not optimized and we have five months where you're actually at"},{"startTime":1873.822,"endTime":1883.624,"body":"maintenance or or or actually in an in a negative or a what is that what is it called a"},{"startTime":1883.624,"endTime":1888.55,"body":"deficit, then you're losing that time because we're not pointed north."},{"startTime":1888.55,"endTime":1891.212,"body":"So I I I think it's a bit of a yes and a no."},{"startTime":1891.38,"endTime":1892.981,"body":"Yeah, I want to say yes as well."},{"startTime":1892.981,"endTime":1898.114,"body":"My first inclination was to say yes, but I think there's actually two ways you can look at"},{"startTime":1892.981,"endTime":1898.114,"body":"8020."},{"startTime":1898.114,"endTime":1904.618,"body":"So if you look at it one way, which is everything you do is like an 80% of what it could"},{"startTime":1898.114,"endTime":1904.618,"body":"be."},{"startTime":1904.618,"endTime":1913.773,"body":"So that means when you go to the gym, you're training at like 80% effort, 80% volume, 80%"},{"startTime":1904.618,"endTime":1913.773,"body":"focus, whatever."},{"startTime":1913.773,"endTime":1920.811,"body":"And when you're sleeping, you're maybe scoring an 80 on your sleep score, which would"},{"startTime":1913.773,"endTime":1920.811,"body":"mean, you know, not the best of sleep."},{"startTime":1920.811,"endTime":1923.013,"body":"You generally want to be like a 90 or something like that."},{"startTime":1923.013,"endTime":1931.379,"body":"Um, if your nutrition is 80, maybe you know, you're only getting 80% of the protein that"},{"startTime":1923.013,"endTime":1931.379,"body":"you need throughout the day or something along those lines."},{"startTime":1931.379,"endTime":1940.685,"body":"I feel like that 80-20 would lead you to worse results than if you look at 80-20 as 80% of"},{"startTime":1931.379,"endTime":1940.685,"body":"the time."},{"startTime":1940.685,"endTime":1943.928,"body":"So call it five or six days a week."},{"startTime":1943.928,"endTime":1948.543,"body":"I'm gonna be a hundred percent dialed in, but then one and a half days a week."},{"startTime":1948.543,"endTime":1951.205,"body":"I'm gonna just not be dialed in at all."},{"startTime":1951.385,"endTime":1960.723,"body":"I think you're actually more likely to get to 95% of your muscle gain goals with that"},{"startTime":1951.385,"endTime":1960.723,"body":"approach, where you're 100% dialed when you're doing things, but then you just have like"},{"startTime":1960.723,"endTime":1965.717,"body":"one and a half days where you're not dialed, versus being like just partially dialed every"},{"startTime":1960.723,"endTime":1965.717,"body":"day."},{"startTime":1965.717,"endTime":1971.742,"body":"Um, so that's kind of how I would extrapolate that out and and kind of differentiate it."},{"startTime":1971.802,"endTime":1978.227,"body":"but I very much do think that if you're in that route where you're 100% dedicated, but"},{"startTime":1971.802,"endTime":1978.227,"body":"just not every day of the week."},{"startTime":1978.386,"endTime":1981.605,"body":"I think you will absolutely get to that ninety five percent."},{"startTime":1982.159,"endTime":1984.261,"body":"I re I I love that answer."},{"startTime":1984.261,"endTime":1991.787,"body":"to extrapolate ever so slightly further if you go eighty percent of the year, you know, I"},{"startTime":1984.261,"endTime":1991.787,"body":"I can't do that math off off the top of my head."},{"startTime":1991.787,"endTime":2003.607,"body":"But if it's like I don't know, nine Yeah, so yeah, if if like two and a half nine and a"},{"startTime":1991.787,"endTime":2003.607,"body":"half months per year, you're dialed in and then like two and a half months you just take"},{"startTime":2003.607,"endTime":2005.279,"body":"everything like super chill."},{"startTime":2005.279,"endTime":2007.08,"body":"I I do think y you can."},{"startTime":2007.08,"endTime":2009.421,"body":"Um it's the time."},{"startTime":2009.73,"endTime":2020.434,"body":"component like Brian said as opposed to my answer was like if you just give everything a B"},{"startTime":2009.73,"endTime":2020.434,"body":"minus You might but I think it's a pretty suboptimal approach."},{"startTime":2020.434,"endTime":2028.194,"body":"But like Brian said if you're just dialed across the board when you are dialed or if"},{"startTime":2020.434,"endTime":2028.194,"body":"conversely let's say your training is a hundred percent"},{"startTime":2028.194,"endTime":2033.669,"body":"And your sleep is 100%, but your nutrition quality is whatever lower."},{"startTime":2033.669,"endTime":2041.776,"body":"Like, I still think because the goal is muscle mass, I think it can be, but you're"},{"startTime":2033.669,"endTime":2041.776,"body":"probably gonna be fatter than you wanna be also."},{"startTime":2041.776,"endTime":2042.376,"body":"Yeah."},{"startTime":2042.376,"endTime":2047.42,"body":"I think I'm probably an example, like at least in the last, you know, number of years."},{"startTime":2047.42,"endTime":2053.044,"body":"I'm an example of that person that like five days a week or five and a half days a week,"},{"startTime":2047.42,"endTime":2053.044,"body":"I'm like a hundred percent dialed."},{"startTime":2053.044,"endTime":2060.7690000000002,"body":"And then like one to two days a week, you know, I go out drinking, I stay up late and have"},{"startTime":2053.044,"endTime":2060.7690000000002,"body":"shitty sleep and go to concerts, I eat desserts or pizza or whatever."},{"startTime":2060.7690000000002,"endTime":2064.602,"body":"Like I I think that that is kind of an example of me."},{"startTime":2064.602,"endTime":2069.045,"body":"And and obviously I have all of my background that set me up for success here."},{"startTime":2069.045,"endTime":2074.19,"body":"But um but I I do think if someone follows that, you know, for the long haul they'll"},{"startTime":2069.045,"endTime":2074.19,"body":"probably be fine."},{"startTime":2074.762,"endTime":2078.214,"body":"And they follow your ne your cardio protocol as well."},{"startTime":2079.12,"endTime":2080.644,"body":"Yeah."},{"startTime":2083.158,"endTime":2083.527,"body":"Um"},{"startTime":2083.527,"endTime":2086.518,"body":"I got some kind of questions from my son here."},{"startTime":2086.518,"endTime":2087.688,"body":"He's he's almost nine."},{"startTime":2087.688,"endTime":2094.38,"body":"Um, and so I I could obviously answer these to him in person, but just because he asked"},{"startTime":2087.688,"endTime":2094.38,"body":"them, I will add them here and be quick about it."},{"startTime":2094.38,"endTime":2099.132,"body":"So he asks, how should a nine-year-old boy train his abs to get a six-pack?"},{"startTime":2099.132,"endTime":2107.014,"body":"And then the second question is, and what's the minimum amount of days or time that I"},{"startTime":2099.132,"endTime":2107.014,"body":"could train to get jacked when I start going through puberty?"},{"startTime":2107.618,"endTime":2110.217,"body":"Did he really did he really ask that second question?"},{"startTime":2110.217,"endTime":2111.868,"body":"Yeah, yeah, yeah, yeah, yeah."},{"startTime":2111.868,"endTime":2118.924,"body":"I mean, not not in the like what's the minimum day's time I could train, but he's like,"},{"startTime":2111.868,"endTime":2118.924,"body":"he's like, like, how much do I have to train if I want to be jacked when I'm like 13 or"},{"startTime":2118.924,"endTime":2119.364,"body":"14?"},{"startTime":2119.364,"endTime":2121.616,"body":"You know, that was the way he kind of phrased it."},{"startTime":2122.017,"endTime":2130.684,"body":"So the first question about his six pack, I mean, so the the thing is when you're nine,"},{"startTime":2122.017,"endTime":2130.684,"body":"like you're just not gonna be jacked because you don't have testosterone, like you're"},{"startTime":2130.684,"endTime":2137.429,"body":"you're you're it's no matter how hard you train and stuff, like you're just not going to"},{"startTime":2130.684,"endTime":2137.429,"body":"look really jacked at nine years old."},{"startTime":2138.19,"endTime":2139.852,"body":"but if you establish those"},{"startTime":2139.852,"endTime":2141.283,"body":"comes to your house."},{"startTime":2142.266,"endTime":2145.049,"body":"I said or CPS comes to your house."},{"startTime":2145.932,"endTime":2147.344,"body":"Child Protective Services."},{"startTime":2147.344,"endTime":2149.147,"body":"Yeah."},{"startTime":2149.147,"endTime":2158.134,"body":"Um, but but if, you know, like shit, man, even in the last year from when Bryson was eight"},{"startTime":2149.147,"endTime":2158.134,"body":"till when he's nine, I actually think his abs have improved, which is kind of crazy."},{"startTime":2158.134,"endTime":2159.896,"body":"Like before he was just lean."},{"startTime":2159.896,"endTime":2167.782,"body":"And so I was like, Yeah, you kind of have a six-pack because you have no fat on you, but"},{"startTime":2159.896,"endTime":2167.782,"body":"he's been training his abs probably more than any other muscle group over the last year."},{"startTime":2167.782,"endTime":2170.614,"body":"And he now sort of is getting a six-pack."},{"startTime":2170.614,"endTime":2173.447,"body":"Like he's sort of developing some muscle under there."},{"startTime":2173.447,"endTime":2174.467,"body":"And so"},{"startTime":2174.621,"endTime":2179.752,"body":"the best way to to get abs is probably just to do them, you know, once or twice a week."},{"startTime":2180.013,"endTime":2187.694,"body":"go close to failure, do some some movements where you bring your knees to your chest, and"},{"startTime":2180.013,"endTime":2187.694,"body":"do some movements where you bring your chest to your knees."},{"startTime":2187.875,"endTime":2195.987,"body":"And I don't think it's so different from the way that I would advise anyone else to train"},{"startTime":2187.875,"endTime":2195.987,"body":"their abs to get a six-pack, you know, with diet being not spoken of."},{"startTime":2195.987,"endTime":2198.858,"body":"Like obviously you have to be lean enough to see your six-pack."},{"startTime":2198.858,"endTime":2204.137,"body":"Um, but yeah, I mean, you know, training abs twice a week close to failure with two."},{"startTime":2204.137,"endTime":2208.599,"body":"exercises that train you through different ranges of motion, I think is probably a pretty"},{"startTime":2204.137,"endTime":2208.599,"body":"good approach."},{"startTime":2208.599,"endTime":2210.77,"body":"And that's more or less what he's doing."},{"startTime":2210.791,"endTime":2215.413,"body":"he usually has one day where he does some hanging knee raises and like I put on my story"},{"startTime":2210.791,"endTime":2215.413,"body":"yesterday."},{"startTime":2215.413,"endTime":2220.556,"body":"And then he has another day where he does some sit-ups with like a dumbbell over his chest"},{"startTime":2215.413,"endTime":2220.556,"body":"and and he does that."},{"startTime":2220.556,"endTime":2223.238,"body":"So so yeah that seems to be working for him."},{"startTime":2223.238,"endTime":2231.922,"body":"And then as far as minimum amount of time you could train to get jacked when he goes"},{"startTime":2223.238,"endTime":2231.922,"body":"through puberty, I I'm a big fan of of saying two two days is fine."},{"startTime":2231.922,"endTime":2233.663,"body":"I think two full body days."},{"startTime":2233.663,"endTime":2235.304,"body":"Is probably the way to go."},{"startTime":2235.304,"endTime":2245.429,"body":"I think he could probably knock that out in 35 to 45 minutes if he really wanted to be"},{"startTime":2235.304,"endTime":2245.429,"body":"efficient with his time, you know, one exercise per muscle group type thing twice a week."},{"startTime":2245.65,"endTime":2247.071,"body":"that's more or less how I started too."},{"startTime":2247.071,"endTime":2251.743,"body":"Like I started on an abbreviated program with a push, a pull, and a leg movement."},{"startTime":2251.743,"endTime":2256.256,"body":"So literally just three movements one day and then three movements three days later."},{"startTime":2256.256,"endTime":2258.797,"body":"And uh I think that that worked quite well."},{"startTime":2258.797,"endTime":2261.995,"body":"I am of the mindset that when kids first start training."},{"startTime":2261.995,"endTime":2269.241,"body":"There's really no reason that they need to be following the muscle mag bro split type"},{"startTime":2261.995,"endTime":2269.241,"body":"thing or push pull eggs or anything like that."},{"startTime":2269.241,"endTime":2276.107,"body":"I really think just, you know, getting them into the gym and taking advantage of those"},{"startTime":2269.241,"endTime":2276.107,"body":"easy gains in the beginning is uh probably the best route."},{"startTime":2276.107,"endTime":2281.031,"body":"And it then keeps them engaged and keeps it interesting so it doesn't really start to feel"},{"startTime":2276.107,"endTime":2281.031,"body":"like a chore either."},{"startTime":2282.126,"endTime":2284.017,"body":"I I love that second part of the answer."},{"startTime":2284.017,"endTime":2284.837,"body":"I I agree."},{"startTime":2284.837,"endTime":2296.952,"body":"Two days per week, full body, short, learning the basics of how to position their body,"},{"startTime":2284.837,"endTime":2296.952,"body":"like body awareness, the compounds, you know, the basic, you know, large movement"},{"startTime":2296.952,"endTime":2297.922,"body":"patterns."},{"startTime":2298.343,"endTime":2300.204,"body":"For that reason that you said they don't need it."},{"speaker":"And here's the thing","startTime":2300.204,"endTime":2309.868,"body":"if if resistance training and lifting is something that they're"},{"speaker":"And here's the thing","startTime":2300.204,"endTime":2309.868,"body":"genuinely interested in, they're going to end up dedicating more time to it eventually."},{"speaker":"And here's the thing","startTime":2310.694,"endTime":2312.635,"body":"So they don't need everything in the beginning."},{"speaker":"And here's the thing","startTime":2312.635,"endTime":2316.631,"body":"It's just here are the basics for for some some strength."},{"speaker":"And here's the thing","startTime":2316.631,"endTime":2323.78,"body":"maybe it carries over to a sport that they play, or maybe they just want to be a jacked"},{"speaker":"And here's the thing","startTime":2316.631,"endTime":2323.78,"body":"thirteen year old, either is perfectly fine."},{"speaker":"And here's the thing","startTime":2323.78,"endTime":2330.911,"body":"And if it ends up being something that is worth their time and and enjoyment, they will"},{"speaker":"And here's the thing","startTime":2323.78,"endTime":2330.911,"body":"put more time in into it anyway."},{"speaker":"And here's the thing","startTime":2330.911,"endTime":2331.272,"body":"Yep."},{"speaker":"And here's the thing","startTime":2331.272,"endTime":2331.971,"body":"Yep."},{"speaker":"And here's the thing","startTime":2331.971,"endTime":2333.657,"body":"All right, cool."},{"speaker":"And here's the thing","startTime":2333.657,"endTime":2339.69,"body":"Um do you do any reverse lunges or lunging work in your program?"},{"speaker":"And here's the thing","startTime":2340.604,"endTime":2346.371,"body":"Currently no, but I like a Smith like a front foot elevated Smith Machine reverse lunge, I"},{"speaker":"And here's the thing","startTime":2340.604,"endTime":2346.371,"body":"love that."},{"speaker":"And here's the thing","startTime":2346.371,"endTime":2347.663,"body":"Um"},{"speaker":"And here's the thing","startTime":2348.463,"endTime":2353.259,"body":"So this question asks when doing reverse lunges, how do you ensure you're stepping back"},{"speaker":"And here's the thing","startTime":2348.463,"endTime":2353.259,"body":"equally on each leg?"},{"speaker":"And here's the thing","startTime":2353.259,"endTime":2355.251,"body":"Or is that even something you think about?"},{"speaker":"And here's the thing","startTime":2355.59,"endTime":2362.818,"body":"Well, here's the I I was gonna I was gonna provide I was gonna answer the question and"},{"speaker":"And here's the thing","startTime":2355.59,"endTime":2362.818,"body":"say, just film it, and then you'll know what you're doing."},{"speaker":"And here's the thing","startTime":2363.419,"endTime":2367.765,"body":"That being said, it's something I've never even considered."},{"speaker":"And here's the thing","startTime":2367.765,"endTime":2372.17,"body":"I I think it's unless you have some like"},{"speaker":"And here's the thing","startTime":2372.754,"endTime":2377.256,"body":"quad tear in one or something that's like drastically limiting your your range."},{"speaker":"And here's the thing","startTime":2377.256,"endTime":2380.247,"body":"I I don't think the emphasis should be there."},{"speaker":"And here's the thing","startTime":2380.247,"endTime":2384.238,"body":"The emphasis should be on is the foot pressure in my front foot where I want it to be?"},{"speaker":"And here's the thing","startTime":2384.238,"endTime":2386.669,"body":"Am I getting to the length and glute position?"},{"speaker":"And here's the thing","startTime":2386.669,"endTime":2393.825,"body":"Of the are the is the working leg contracting the way that I want it to, I wouldn't even"},{"speaker":"And here's the thing","startTime":2386.669,"endTime":2393.825,"body":"be concerned about your stabilization leg."},{"speaker":"And here's the thing","startTime":2393.825,"endTime":2394.615,"body":"Yeah."},{"speaker":"And here's the thing","startTime":2394.775,"endTime":2398.857,"body":"I I filmed mine the other day because I was curious."},{"speaker":"And here's the thing","startTime":2398.897,"endTime":2407.391,"body":"And what I noticed was that I step back in a more glute dominant manner when my left leg"},{"speaker":"And here's the thing","startTime":2398.897,"endTime":2407.391,"body":"is forward."},{"speaker":"And here's the thing","startTime":2407.391,"endTime":2411.503,"body":"So I usually tend to have almost a vertical shin when my left leg is forward."},{"speaker":"And here's the thing","startTime":2411.503,"endTime":2415.104,"body":"And when my right leg is forward, I tend to have a little bit of knee flexion."},{"speaker":"And here's the thing","startTime":2415.104,"endTime":2416.195,"body":"And so it's pretty subtle."},{"speaker":"And here's the thing","startTime":2416.195,"endTime":2420.726,"body":"I would call it just like a five degree difference in my shin angle, maybe five to seven"},{"speaker":"And here's the thing","startTime":2416.195,"endTime":2420.726,"body":"degrees."},{"speaker":"And here's the thing","startTime":2420.887,"endTime":2422.079,"body":"but it's noticeable."},{"speaker":"And here's the thing","startTime":2422.079,"endTime":2427.141,"body":"So that means that I'm like a little more quad dominant on my right leg and I'm a little"},{"speaker":"And here's the thing","startTime":2422.079,"endTime":2427.141,"body":"more glute dominant on my left leg."},{"speaker":"And here's the thing","startTime":2427.141,"endTime":2430.383,"body":"Um, and I think that actually plays out in my physique."},{"speaker":"And here's the thing","startTime":2430.383,"endTime":2437.946,"body":"Like I have a a less developed um quad on the lower left side on my VMO than I do on my"},{"speaker":"And here's the thing","startTime":2430.383,"endTime":2437.946,"body":"right."},{"speaker":"And here's the thing","startTime":2437.946,"endTime":2447.25,"body":"And so that just may be like me compensating for that weakness, which if I was earlier in"},{"speaker":"And here's the thing","startTime":2437.946,"endTime":2447.25,"body":"my training career, I'd probably make a pretty big deal out of trying to correct that and"},{"speaker":"And here's the thing","startTime":2447.25,"endTime":2449.411,"body":"and normalize it between legs."},{"speaker":"And here's the thing","startTime":2449.715,"endTime":2456.39,"body":"but at this point I really just kind of go by feel and I focus more on what Aaron was"},{"speaker":"And here's the thing","startTime":2449.715,"endTime":2456.39,"body":"saying about like foot pressure and and all of that stuff."},{"speaker":"And here's the thing","startTime":2458.455,"endTime":2462.878,"body":"All right, I'll kick this one to you because you're in the throes of it with your wife"},{"speaker":"And here's the thing","startTime":2458.455,"endTime":2462.878,"body":"right now."},{"speaker":"And here's the thing","startTime":2462.878,"endTime":2472.225,"body":"But this is the same the same woman that's kinda asked us about pregnancy stuff in the"},{"speaker":"And here's the thing","startTime":2462.878,"endTime":2472.225,"body":"past and we were gonna do an episode on it and then we never got around to doing it."},{"speaker":"And here's the thing","startTime":2472.225,"endTime":2475.438,"body":"So maybe we can just kind of address it here and help her out."},{"speaker":"And here's the thing","startTime":2475.438,"endTime":2479.831,"body":"She said, pregnancy training, how to manage and any tips."},{"speaker":"And here's the thing","startTime":2483.31,"endTime":2486.764,"body":"I think it's important to point out that Brian and I have never been pregnant."},{"speaker":"And here's the thing","startTime":2486.764,"endTime":2488.716,"body":"I don't think either of us ever will be."},{"speaker":"And here's the thing","startTime":2488.716,"endTime":2492.23,"body":"So we're gonna speak at very uh general generalizations."},{"speaker":"And here's the thing","startTime":2492.23,"endTime":2501.24,"body":"And I would encourage you as listener or any listener to be trepidatious when people are"},{"speaker":"And here's the thing","startTime":2492.23,"endTime":2501.24,"body":"giving information about this."},{"speaker":"And here's the thing","startTime":2501.24,"endTime":2504.163,"body":"What I would say is listen to your body."},{"speaker":"And here's the thing","startTime":2505.205,"endTime":2517.23,"body":"If you have a long history of training and a baseline training capacity, when you feel"},{"speaker":"And here's the thing","startTime":2505.205,"endTime":2517.23,"body":"good, you can probably train to a similar capacity, but there are times where you're"},{"speaker":"And here's the thing","startTime":2517.23,"endTime":2519.981,"body":"probably gonna feel maybe rather shit."},{"speaker":"And here's the thing","startTime":2519.981,"endTime":2529.045,"body":"And I don't think trying to force your baseline training capacity when you feel shit is"},{"speaker":"And here's the thing","startTime":2519.981,"endTime":2529.045,"body":"encouraged."},{"speaker":"And here's the thing","startTime":2529.045,"endTime":2535.168,"body":"So I don't think anyone's gonna be able to provide you as good of an answer as simply"},{"speaker":"And here's the thing","startTime":2529.045,"endTime":2535.168,"body":"listening to your body."},{"speaker":"And here's the thing","startTime":2535.168,"endTime":2546.125,"body":"at this time some general movement is typically going to contribute to feeling better"},{"speaker":"And here's the thing","startTime":2535.168,"endTime":2546.125,"body":"which is a pretty capped and obvious statement across a human through time and space but"},{"speaker":"And here's the thing","startTime":2546.847,"endTime":2548.949,"body":"do what you can um"},{"speaker":"And here's the thing","startTime":2549.442,"endTime":2551.713,"body":"Maybe if you feel great, right?"},{"speaker":"And here's the thing","startTime":2551.713,"endTime":2554.095,"body":"Because there's those women who just feel great in pregnancy."},{"speaker":"And here's the thing","startTime":2554.095,"endTime":2555.555,"body":"We get a flood of hormones."},{"speaker":"And here's the thing","startTime":2555.555,"endTime":2559.588,"body":"Testosterone is generally significantly higher."},{"speaker":"And here's the thing","startTime":2559.588,"endTime":2568.262,"body":"Maybe if you feel great, you can capitalize on some uh body parts that you want to grow"},{"speaker":"And here's the thing","startTime":2559.588,"endTime":2568.262,"body":"because pregnancy is a rather anabolic environment."},{"speaker":"And here's the thing","startTime":2568.262,"endTime":2573.475,"body":"Food is going up, body weight is going up, we have a favorably shifting hormonal profile."},{"speaker":"And here's the thing","startTime":2573.475,"endTime":2578.778,"body":"I think you can take advantage of it if you feel great, but listen to your body."},{"speaker":"And here's the thing","startTime":2580.351,"endTime":2590.586,"body":"Yeah, um, I don't know how like detailed to get on this and everything, you know as Aaron"},{"speaker":"And here's the thing","startTime":2580.351,"endTime":2590.586,"body":"was saying, following your uh auto regulation is probably quite important."},{"speaker":"And here's the thing","startTime":2590.586,"endTime":2598.119,"body":"I remember my wife through both pregnancies trained through them, but there would be days"},{"speaker":"And here's the thing","startTime":2590.586,"endTime":2598.119,"body":"where, you know, the program calls to do"},{"speaker":"And here's the thing","startTime":2598.787,"endTime":2604.28,"body":"one to two R I R on a lunge or a squat and she's like, no, like today that's just not"},{"speaker":"And here's the thing","startTime":2598.787,"endTime":2604.28,"body":"happening."},{"speaker":"And here's the thing","startTime":2604.28,"endTime":2605.421,"body":"I'm gonna go through the motions."},{"speaker":"And here's the thing","startTime":2605.421,"endTime":2613.455,"body":"I'm gonna do 10 to 12 rep sets with a ton of R IR and I'm just gonna get a stimulus and"},{"speaker":"And here's the thing","startTime":2605.421,"endTime":2613.455,"body":"it's gonna be okay because, you know, doing something is better than nothing."},{"speaker":"And here's the thing","startTime":2613.455,"endTime":2617.577,"body":"And like Aaron said, moving your body and getting those endorphins is really beneficial."},{"speaker":"And here's the thing","startTime":2617.577,"endTime":2624.401,"body":"So I think auto regulation is important, not holding yourself to standard that you have to"},{"speaker":"And here's the thing","startTime":2617.577,"endTime":2624.401,"body":"hit certain weights or reps on things."},{"speaker":"And here's the thing","startTime":2624.401,"endTime":2627.803,"body":"You're not trying to necessarily progress in PR things"},{"speaker":"And here's the thing","startTime":2627.973,"endTime":2631.244,"body":"although if you're feeling great and want to do that, that's totally fine too."},{"speaker":"And here's the thing","startTime":2631.285,"endTime":2634.977,"body":"I reference Maggie Hirsch, who from the CrossFit Gym back in the day."},{"speaker":"And here's the thing","startTime":2634.977,"endTime":2640.99,"body":"Uh, literally the day before she gave birth, she set a two-rep max front squat PR."},{"speaker":"And here's the thing","startTime":2640.99,"endTime":2643.81,"body":"Um, and then she gave birth the next day."},{"speaker":"And here's the thing","startTime":2643.81,"endTime":2651.043,"body":"And so, like, I mean, there are a number of ways and situations that this will differ"},{"speaker":"And here's the thing","startTime":2643.81,"endTime":2651.043,"body":"between people."},{"speaker":"And here's the thing","startTime":2651.043,"endTime":2652.063,"body":"Um"},{"speaker":"And here's the thing","startTime":2653.345,"endTime":2658.997,"body":"There's also, of course, I'm sure you're aware of this, but you know, in the first"},{"speaker":"And here's the thing","startTime":2653.345,"endTime":2658.997,"body":"trimester, you can basically do everything you were doing prior."},{"speaker":"And here's the thing","startTime":2658.997,"endTime":2663.859,"body":"In the second trimester, there's certain things that you shouldn't be doing anymore, like"},{"speaker":"And here's the thing","startTime":2658.997,"endTime":2663.859,"body":"laying on your stomach."},{"speaker":"And here's the thing","startTime":2663.859,"endTime":2667.12,"body":"I think as you progress through, you're not even supposed to lay on your back."},{"speaker":"And here's the thing","startTime":2667.12,"endTime":2670.121,"body":"I think everything's supposed to be done like standing or seated."},{"speaker":"And here's the thing","startTime":2671.702,"endTime":2674.263,"body":"and so there's a number of those things to consider."},{"speaker":"And here's the thing","startTime":2674.719,"endTime":2679.124,"body":"I I I can't really, like Aaron said, I can't really like get in here and prescribe"},{"speaker":"And here's the thing","startTime":2674.719,"endTime":2679.124,"body":"specific things."},{"speaker":"And here's the thing","startTime":2679.124,"endTime":2692.118,"body":"So I know this is super general and it's just really following your own signals, signs,"},{"speaker":"And here's the thing","startTime":2679.124,"endTime":2692.118,"body":"motivation, desire, and just trying to move as much as you can within the realm of what"},{"speaker":"And here's the thing","startTime":2692.118,"endTime":2693.599,"body":"feels comfortable for you."},{"speaker":"And here's the thing","startTime":2696.671,"endTime":2699.204,"body":"This one, you're newer, so we'll we'll kick this one over to you."},{"speaker":"And here's the thing","startTime":2699.204,"endTime":2699.94,"body":"How about that?"},{"speaker":"And here's the thing","startTime":2699.94,"endTime":2702.146,"body":"Any regrets about starting TRT?"},{"speaker":"And here's the thing","startTime":2702.146,"endTime":2705.233,"body":"Anything you'd do differently if you did it again?"},{"speaker":"And here's the thing","startTime":2708.927,"endTime":2711.188,"body":"I don't think I have any regrets."},{"speaker":"And here's the thing","startTime":2713.27,"endTime":2717.283,"body":"I'm still dealing with some like annoying I f what's it called?"},{"speaker":"And here's the thing","startTime":2717.283,"endTime":2718.94,"body":"Like is it cystic acne or something?"},{"speaker":"And here's the thing","startTime":2718.94,"endTime":2722.416,"body":"The little like teeny sweat bumps that you get all over my shoulders."},{"speaker":"And here's the thing","startTime":2723.658,"endTime":2728.161,"body":"I'm still dealing with those and it's been better since I stopped picking at them,"},{"speaker":"And here's the thing","startTime":2723.658,"endTime":2728.161,"body":"obviously."},{"speaker":"And here's the thing","startTime":2728.902,"endTime":2731.06,"body":"but like but like"},{"speaker":"And here's the thing","startTime":2731.06,"endTime":2739.024,"body":"That's still kind of annoying that like, you know, I I've been trying to be more cognizant"},{"speaker":"And here's the thing","startTime":2731.06,"endTime":2739.024,"body":"of showering after I work out now, whereas usually I would work out and then six or seven"},{"speaker":"And here's the thing","startTime":2739.024,"endTime":2740.554,"body":"hours later I would shower."},{"speaker":"And here's the thing","startTime":2740.554,"endTime":2743.786,"body":"Now I'm trying to like shower and clean myself anytime I sweat."},{"speaker":"And here's the thing","startTime":2743.786,"endTime":2746.077,"body":"So I'm not just sitting there like basking in my sweat."},{"speaker":"And here's the thing","startTime":2746.077,"endTime":2747.918,"body":"So that's been like kind of annoying."},{"speaker":"And here's the thing","startTime":2747.918,"endTime":2753.5,"body":"Um the impact of TRT has not been like extremely dramatic."},{"speaker":"And here's the thing","startTime":2753.5,"endTime":2760.373,"body":"I think going into it, I've expected it to be this like overwhelming, life-changing thing"},{"speaker":"And here's the thing","startTime":2753.5,"endTime":2760.373,"body":"where I'm like, wow, I'm a different person now."},{"speaker":"And here's the thing","startTime":2760.373,"endTime":2761.784,"body":"And it's just not that."},{"speaker":"And here's the thing","startTime":2761.784,"endTime":2771.889,"body":"Um, it is it is like I always say, it's like a five or ten percent bump on everything"},{"speaker":"And here's the thing","startTime":2761.784,"endTime":2771.889,"body":"across the board, which when you put it all together, you know, having more energy, more"},{"speaker":"And here's the thing","startTime":2771.889,"endTime":2782.775,"body":"focus, better sleep, better workouts, less friction, better sex drive, like all of these"},{"speaker":"And here's the thing","startTime":2771.889,"endTime":2782.775,"body":"things are better, but they're better so minimally that it's almost hard to tell a"},{"speaker":"And here's the thing","startTime":2782.775,"endTime":2783.315,"body":"difference."},{"speaker":"And here's the thing","startTime":2783.315,"endTime":2790.399,"body":"Um, so part of me actually wonders if I hadn't started it and I would have simply just"},{"speaker":"And here's the thing","startTime":2790.399,"endTime":2791.97,"body":"Really dialed in my lifestyle."},{"speaker":"And here's the thing","startTime":2791.97,"endTime":2798.504,"body":"Like if I would have stopped eating sugar, I would have, you know, prioritized sleep more,"},{"speaker":"And here's the thing","startTime":2791.97,"endTime":2798.504,"body":"stopped smoking weed."},{"speaker":"And here's the thing","startTime":2798.504,"endTime":2809.323,"body":"Um, like there's probably some things I could have done in lifestyle that would have"},{"speaker":"And here's the thing","startTime":2798.504,"endTime":2809.323,"body":"potentially uh put me in a better position where maybe I wouldn't have needed to go on"},{"speaker":"And here's the thing","startTime":2809.323,"endTime":2809.874,"body":"TRT."},{"speaker":"And here's the thing","startTime":2809.874,"endTime":2812.956,"body":"I couldn't know now because all of that's in the past."},{"speaker":"And here's the thing","startTime":2812.956,"endTime":2816.959,"body":"So I think in retrospect, I wish maybe that I would have."},{"speaker":"And here's the thing","startTime":2817.367,"endTime":2827.595,"body":"taken the few months or year to really dial everything in and see if that fixed the"},{"speaker":"And here's the thing","startTime":2817.367,"endTime":2827.595,"body":"problem before jumping on it, which now I feel like kind of creates another crutch."},{"speaker":"And here's the thing","startTime":2827.595,"endTime":2837.103,"body":"Um so I don't regret it, but I do think that I probably would have if I could do it again,"},{"speaker":"And here's the thing","startTime":2827.595,"endTime":2837.103,"body":"I probably would have given myself six months or a year of trying to like really dial in"},{"speaker":"And here's the thing","startTime":2837.103,"endTime":2839.845,"body":"lifestyle things before doing it."},{"speaker":"And here's the thing","startTime":2839.866,"endTime":2842.258,"body":"But now that I'm on it, I'm I'm happy about it."},{"speaker":"And here's the thing","startTime":2842.258,"endTime":2846.583,"body":"I feel great and and I don't really have any regrets there."},{"speaker":"And here's the thing","startTime":2846.583,"endTime":2849.833,"body":"Um yeah, I think that's that's probably my answer."},{"speaker":"And here's the thing","startTime":2849.833,"endTime":2850.806,"body":"What about you?"},{"speaker":"And here's the thing","startTime":2851.739,"endTime":2853.743,"body":"I don't have any regrets, no."},{"speaker":"And here's the thing","startTime":2853.743,"endTime":2855.125,"body":"I I would say"},{"speaker":"And here's the thing","startTime":2857.541,"endTime":2863.974,"body":"I'm much more satisfied with with who I am as a as a human since."},{"speaker":"And here's the thing","startTime":2864.895,"endTime":2866.175,"body":"I will say that."},{"speaker":"And here's the thing","startTime":2866.356,"endTime":2870.659,"body":"Anything I would do differently if I did it again, yes."},{"speaker":"And here's the thing","startTime":2870.659,"endTime":2876.502,"body":"So to back up a little bit, I was terrified starting, right?"},{"speaker":"And here's the thing","startTime":2876.502,"endTime":2878.183,"body":"Because there is a lot of"},{"speaker":"And here's the thing","startTime":2879.175,"endTime":2884.889,"body":"I don't wanna use term fear-mongering, but but there there there is dangers that can be"},{"speaker":"And here's the thing","startTime":2879.175,"endTime":2884.889,"body":"associated."},{"speaker":"And here's the thing","startTime":2884.889,"endTime":2893.086,"body":"And and I value my health as much as that may seem uh hypocritical as someone who's on"},{"speaker":"And here's the thing","startTime":2884.889,"endTime":2893.086,"body":"PEDs."},{"speaker":"And here's the thing","startTime":2893.086,"endTime":2895.927,"body":"So I was very trepidatious and scared."},{"speaker":"And here's the thing","startTime":2896.408,"endTime":2904.974,"body":"Because of that, I can over-consumed content, like hours of the the the YouTube talking"},{"speaker":"And here's the thing","startTime":2896.408,"endTime":2904.974,"body":"heads and and things like that."},{"speaker":"And here's the thing","startTime":2905.075,"endTime":2905.895,"body":"And"},{"speaker":"And here's the thing","startTime":2906.177,"endTime":2920.145,"body":"I think it was to my disservice because I think most people are out there to try and be"},{"speaker":"And here's the thing","startTime":2906.177,"endTime":2920.145,"body":"helpful, but when the amount of money that you make is driven by the views on the videos"},{"speaker":"And here's the thing","startTime":2920.145,"endTime":2927.909,"body":"and the polarizing topics and stuff, we get a lot of noise at the extremes because that's"},{"speaker":"And here's the thing","startTime":2920.145,"endTime":2927.909,"body":"what grabs our attention."},{"speaker":"And here's the thing","startTime":2927.909,"endTime":2933.092,"body":"And then the people who like like Brian and I I feel like are pretty mid-level in our"},{"speaker":"And here's the thing","startTime":2933.142,"endTime":2934.613,"body":"approaches and in the things we say."},{"speaker":"And here's the thing","startTime":2934.613,"endTime":2938.575,"body":"Like Brian and I don't really make very polarizing statements and stuff."},{"speaker":"And here's the thing","startTime":2939.336,"endTime":2941.317,"body":"But the people that do that get all the attention."},{"speaker":"And here's the thing","startTime":2941.317,"endTime":2946.12,"body":"So you end up watching these videos that kind of just scare you in one way or or another."},{"speaker":"And here's the thing","startTime":2946.12,"endTime":2947.861,"body":"And it was a lot of just noise."},{"speaker":"And here's the thing","startTime":2947.861,"endTime":2951.803,"body":"Um so I wouldn't do so much of that."},{"speaker":"And here's the thing","startTime":2951.803,"endTime":2953.084,"body":"I would get"},{"speaker":"And here's the thing","startTime":2954.462,"endTime":2958.233,"body":"An individual, like a trusted friend or something like that."},{"speaker":"And here's the thing","startTime":2958.233,"endTime":2960.774,"body":"The real answer here is you get a doctor."},{"speaker":"And here's the thing","startTime":2960.774,"endTime":2972.967,"body":"However, unfortunately, in in the in the general landscape of what it is, the person who's"},{"speaker":"And here's the thing","startTime":2960.774,"endTime":2972.967,"body":"been on TRT for 12 years is going to be able to help you much better than the doctor that"},{"speaker":"And here's the thing","startTime":2972.967,"endTime":2974.018,"body":"writes the prescription."},{"speaker":"And here's the thing","startTime":2974.018,"endTime":2977.248,"body":"Because they're going to give you a here's the protocol."},{"speaker":"And here's the thing","startTime":2977.248,"endTime":2983.06,"body":"For example, I my prescription shows up with 23 gauge needles."},{"speaker":"And here's the thing","startTime":2983.34,"endTime":2984.88,"body":"Twenty three gauge."},{"speaker":"And here's the thing","startTime":2985.201,"endTime":2993.785,"body":"They're fucking giant needles that do not that you do not need to use and you're gonna"},{"speaker":"And here's the thing","startTime":2985.201,"endTime":2993.785,"body":"have a pretty unpleasant experience if you're it's your first time and you're pinning"},{"speaker":"And here's the thing","startTime":2993.785,"endTime":2996.606,"body":"twenty threes in your shoulder or something like that."},{"speaker":"And here's the thing","startTime":2997.486,"endTime":3001.148,"body":"So that would be my general recommendation."},{"speaker":"And here's the thing","startTime":3003.135,"endTime":3013.131,"body":"I I would have consumed less and just ta spent an hour talking to someone who's done it"},{"speaker":"And here's the thing","startTime":3003.135,"endTime":3013.131,"body":"for ten years or eight years to give me all the little No, this is the needle that you"},{"speaker":"And here's the thing","startTime":3013.131,"endTime":3013.388,"body":"use."},{"speaker":"And here's the thing","startTime":3013.388,"endTime":3021.966,"body":"Like th these basic little tips and stuff, uh, because who you're gonna get very"},{"speaker":"And here's the thing","startTime":3013.388,"endTime":3021.966,"body":"generalized instructions that are probably not the most helpful."},{"speaker":"And here's the thing","startTime":3022.143,"endTime":3023.784,"body":"Yeah, yeah, for sure."},{"speaker":"And here's the thing","startTime":3026.56,"endTime":3029.522,"body":"Okay, I loved the one arm training experiment."},{"speaker":"And here's the thing","startTime":3029.522,"endTime":3030.884,"body":"What's next?"},{"speaker":"And here's the thing","startTime":3031.167,"endTime":3033.567,"body":"Yeah, so about a year and a"},{"speaker":"And here's the thing","startTime":3033.587,"endTime":3044.772,"body":"Or two ago, I did this one arm training experiment where for six months I only did direct"},{"speaker":"And here's the thing","startTime":3033.587,"endTime":3044.772,"body":"arm work on my left arm and not any direct arm work on my right arm, and I still did all"},{"speaker":"And here's the thing","startTime":3044.772,"endTime":3049.294,"body":"of the compound movements like for back and chest and shoulders with both arms."},{"speaker":"And here's the thing","startTime":3049.294,"endTime":3058.319,"body":"So my right arm was only getting stimulus from the compound movements, and my left arm was"},{"speaker":"And here's the thing","startTime":3049.294,"endTime":3058.319,"body":"getting stimulus from the compound movements and from the direct arm work that I was"},{"speaker":"And here's the thing","startTime":3058.319,"endTime":3058.659,"body":"doing."},{"speaker":"And here's the thing","startTime":3058.659,"endTime":3061.19,"body":"Um I thought it was a great experiment too."},{"speaker":"And here's the thing","startTime":3061.19,"endTime":3062.18,"body":"I'm really glad I did it."},{"speaker":"And here's the thing","startTime":3062.18,"endTime":3063.511,"body":"I did a DEXA at the"},{"speaker":"And here's the thing","startTime":3063.511,"endTime":3064.922,"body":"Beginning, a DEXA at the end."},{"speaker":"And here's the thing","startTime":3064.922,"endTime":3071.645,"body":"I did pictures at the beginning at the three-month mark and at the end, and I did"},{"speaker":"And here's the thing","startTime":3064.922,"endTime":3071.645,"body":"measurements at all three times as well."},{"speaker":"And here's the thing","startTime":3072.165,"endTime":3081.109,"body":"the end result was basically that my left arm started half an inch smaller than my right,"},{"speaker":"And here's the thing","startTime":3072.165,"endTime":3081.109,"body":"and it ended up at the same size as my right at the end of the experiment, more or less."},{"speaker":"And here's the thing","startTime":3081.109,"endTime":3082.05,"body":"It was close."},{"speaker":"And here's the thing","startTime":3082.05,"endTime":3083.17,"body":"it was closer."},{"speaker":"And here's the thing","startTime":3083.471,"endTime":3091.274,"body":"However, within a week or two of going back to training both equally, it was back to the"},{"speaker":"And here's the thing","startTime":3083.471,"endTime":3091.274,"body":"same half an inch discrepancy between them."},{"speaker":"And here's the thing","startTime":3091.274,"endTime":3093.335,"body":"So all of that was basically."},{"speaker":"And here's the thing","startTime":3093.335,"endTime":3100.358,"body":"uh to find out that, you know, it's just gonna more or less be the same when you go back"},{"speaker":"And here's the thing","startTime":3093.335,"endTime":3100.358,"body":"to doing things the way you were doing things."},{"speaker":"And here's the thing","startTime":3100.358,"endTime":3106.06,"body":"Um, as far as the next experiment, you know, I don't have a great one in mind."},{"speaker":"And here's the thing","startTime":3106.5,"endTime":3115.234,"body":"this was really motivating for me and I thought it would be super insightful on like a"},{"speaker":"And here's the thing","startTime":3106.5,"endTime":3115.234,"body":"smaller level, you know, last winter I did that three month experiment with the bro split,"},{"speaker":"And here's the thing","startTime":3115.234,"endTime":3117.465,"body":"which I hadn't done for a few years."},{"speaker":"And here's the thing","startTime":3117.485,"endTime":3121.507,"body":"And so that was interesting to see what would happen to my results from that."},{"speaker":"And here's the thing","startTime":3121.507,"endTime":3123.027,"body":"You know, science would have"},{"speaker":"And here's the thing","startTime":3123.423,"endTime":3131.567,"body":"led us to believe that I would have gotten worse results than doing, you know, an upper"},{"speaker":"And here's the thing","startTime":3123.423,"endTime":3131.567,"body":"lower four days a week or whatever I was doing prior, um, given the frequency piece."},{"speaker":"And here's the thing","startTime":3131.567,"endTime":3136.151,"body":"But I think I actually continued to to make results and gains on the bro split."},{"speaker":"And here's the thing","startTime":3136.151,"endTime":3137.982,"body":"So that was kind of reassuring."},{"speaker":"And here's the thing","startTime":3139.133,"endTime":3143.035,"body":"obviously I started TRT, so that's an experiment in itself."},{"speaker":"And here's the thing","startTime":3143.356,"endTime":3148.599,"body":"And I've experimented with varying approaches to"},{"speaker":"And here's the thing","startTime":3148.703,"endTime":3154.767,"body":"cardio season, which is my like kind of spring summer time where I'm doing cardio five"},{"speaker":"And here's the thing","startTime":3148.703,"endTime":3154.767,"body":"days a week and doing less training."},{"speaker":"And here's the thing","startTime":3154.767,"endTime":3166.433,"body":"So I've been, you know, figuring that out over the years and kind of uh getting to the the"},{"speaker":"And here's the thing","startTime":3154.767,"endTime":3166.433,"body":"approach that that feels sustainable and uh productive uh for that too."},{"speaker":"And here's the thing","startTime":3166.433,"endTime":3174.678,"body":"But no, I don't really have an idea necessarily of like a specific experiment like this"},{"speaker":"And here's the thing","startTime":3166.433,"endTime":3174.678,"body":"where I'm gonna be extremely data oriented and all of that."},{"speaker":"And here's the thing","startTime":3174.678,"endTime":3177.237,"body":"And to be honest, I kind of think that"},{"speaker":"And here's the thing","startTime":3177.237,"endTime":3182.627,"body":"This has just been the evolution of where I've gone with my relationship to fitness now."},{"speaker":"And here's the thing","startTime":3182.627,"endTime":3187.836,"body":"Uh, I was talking about it on my other podcast, Life Reflected, in the most recent"},{"speaker":"And here's the thing","startTime":3182.627,"endTime":3187.836,"body":"episode."},{"speaker":"And here's the thing","startTime":3187.836,"endTime":3194.762,"body":"But I just kind of have a much more casual approach to my fitness now."},{"speaker":"And here's the thing","startTime":3194.762,"endTime":3199.587,"body":"And I no longer feel extremely performance-driven."},{"speaker":"And here's the thing","startTime":3199.587,"endTime":3206.511,"body":"Uh, I feel like simply just showing up, putting in the hard work, whether it's cardio or"},{"speaker":"And here's the thing","startTime":3199.587,"endTime":3206.511,"body":"weights, and"},{"speaker":"And here's the thing","startTime":3206.611,"endTime":3216.456,"body":"And doing that consistently gives me the reward that I want for like, you know, mental"},{"speaker":"And here's the thing","startTime":3206.611,"endTime":3216.456,"body":"health and physical health and um gives me the endorphins that I that I crave from those"},{"speaker":"And here's the thing","startTime":3216.456,"endTime":3217.536,"body":"sessions."},{"speaker":"And here's the thing","startTime":3217.556,"endTime":3222.358,"body":"And I think having a bit more of a relaxed approach to it has actually been really good"},{"speaker":"And here's the thing","startTime":3217.556,"endTime":3222.358,"body":"for me mentally."},{"speaker":"And here's the thing","startTime":3222.358,"endTime":3232.043,"body":"And I would be surprised if I get a little if I go back to being kind of neurotic and"},{"speaker":"And here's the thing","startTime":3222.358,"endTime":3232.043,"body":"hyper focused on it."},{"speaker":"And here's the thing","startTime":3233.179,"endTime":3239.251,"body":"I think something I I recently heard was explained, uh which I really liked is burnout."},{"speaker":"And here's the thing","startTime":3239.672,"endTime":3246.995,"body":"It can be thought of when the work required no longer matches the reward or output"},{"speaker":"And here's the thing","startTime":3239.672,"endTime":3246.995,"body":"received."},{"speaker":"And here's the thing","startTime":3247.775,"endTime":3251.797,"body":"And I think not so much that I I I would say that you're burnout, but"},{"speaker":"And here's the thing","startTime":3252.539,"endTime":3255.71,"body":"You kind of have the reward that you want, right?"},{"speaker":"And here's the thing","startTime":3255.71,"endTime":3257.511,"body":"Like I'm happy with my physique."},{"speaker":"And here's the thing","startTime":3257.511,"endTime":3259.452,"body":"I I feel good with these things."},{"speaker":"And here's the thing","startTime":3259.452,"endTime":3269.736,"body":"So if I'm putting in like all this extra of like being incredibly neurotic with my"},{"speaker":"And here's the thing","startTime":3259.452,"endTime":3269.736,"body":"programming and and tracking things in meticulous, but all I want out of it is down here"},{"speaker":"And here's the thing","startTime":3269.736,"endTime":3271.377,"body":"that I already have."},{"speaker":"And here's the thing","startTime":3271.377,"endTime":3274.818,"body":"It ends up being like what the this cost."},{"speaker":"And here's the thing","startTime":3274.838,"endTime":3278.34,"body":"I'm lopsided in my cost versus like my what I get out."},{"speaker":"And here's the thing","startTime":3278.34,"endTime":3281.561,"body":"And if I just bring down my costs"},{"speaker":"And here's the thing","startTime":3282.001,"endTime":3287.799,"body":"that's it it keeps me at what I want out of it, it ends up being a much more like balanced"},{"speaker":"And here's the thing","startTime":3282.001,"endTime":3287.799,"body":"relationship."},{"speaker":"And here's the thing","startTime":3287.799,"endTime":3288.249,"body":"Mm-hmm."},{"speaker":"And here's the thing","startTime":3288.249,"endTime":3288.76,"body":"Yeah."},{"speaker":"And here's the thing","startTime":3288.76,"endTime":3289.231,"body":"I like that."},{"speaker":"And here's the thing","startTime":3289.231,"endTime":3289.972,"body":"I think that's well said."},{"speaker":"And here's the thing","startTime":3289.972,"endTime":3291.099,"body":"All right."},{"speaker":"And here's the thing","startTime":3291.099,"endTime":3293.299,"body":"Uh next one I'll kick to you."},{"speaker":"And here's the thing","startTime":3293.299,"endTime":3299.154,"body":"I fall asleep fine, but then I seem to wake up after about two to three hours and I'm up"},{"speaker":"And here's the thing","startTime":3293.299,"endTime":3299.154,"body":"for a while before I fall back asleep."},{"speaker":"And here's the thing","startTime":3299.154,"endTime":3300.515,"body":"Any suggestions?"},{"speaker":"And here's the thing","startTime":3300.806,"endTime":3303.998,"body":"First thing that I always do here is caffeine."},{"speaker":"And here's the thing","startTime":3304.899,"endTime":3306.6,"body":"If you're training at 2 p.m."},{"speaker":"And here's the thing","startTime":3306.6,"endTime":3313.644,"body":"and you're taking your pre-workout with 250 megs of caffeine or whatever, like try a week"},{"speaker":"And here's the thing","startTime":3306.6,"endTime":3313.644,"body":"of not doing that."},{"speaker":"And here's the thing","startTime":3313.825,"endTime":3318.688,"body":"Try a week of pulling your caffeine forward and stopping it at 11 a.m."},{"speaker":"And here's the thing","startTime":3318.688,"endTime":3319.708,"body":"or 12 p.m."},{"speaker":"And here's the thing","startTime":3319.708,"endTime":3320.419,"body":"hard cut off."},{"speaker":"And here's the thing","startTime":3320.419,"endTime":3322.81,"body":"Try removing the caffeine."},{"speaker":"And here's the thing","startTime":3322.851,"endTime":3323.811,"body":"That"},{"speaker":"And here's the thing","startTime":3323.925,"endTime":3324.996,"body":"example here."},{"speaker":"And here's the thing","startTime":3324.996,"endTime":3327.879,"body":"I can fall asleep, but then I'm up."},{"speaker":"And here's the thing","startTime":3327.879,"endTime":3334.524,"body":"You know, after a couple hours, like that is textbook what happens to me when my caffeine"},{"speaker":"And here's the thing","startTime":3327.879,"endTime":3334.524,"body":"is is too high on the day."},{"speaker":"And here's the thing","startTime":3334.524,"endTime":3335.826,"body":"I can fall asleep, okay."},{"speaker":"And here's the thing","startTime":3335.826,"endTime":3337.406,"body":"I can't stay asleep."},{"speaker":"And here's the thing","startTime":3338.703,"endTime":3341.046,"body":"So that is what I would first start with there."},{"speaker":"And here's the thing","startTime":3341.046,"endTime":3346.473,"body":"And then there's so many other interventions that you can try and do, but I would always I"},{"speaker":"And here's the thing","startTime":3341.046,"endTime":3346.473,"body":"always start with the caffeine."},{"speaker":"And here's the thing","startTime":3346.473,"endTime":3348.776,"body":"Next can be room temperature."},{"speaker":"And here's the thing","startTime":3348.776,"endTime":3354.223,"body":"If you're hot and you're uncomfortable, that you're not gonna have quality sleep, drop the"},{"speaker":"And here's the thing","startTime":3348.776,"endTime":3354.223,"body":"temperature."},{"speaker":"And here's the thing","startTime":3354.223,"endTime":3357.506,"body":"You can also pull your final meal forward."},{"speaker":"And here's the thing","startTime":3357.805,"endTime":3366.551,"body":"So that you're not digesting as much food, which then if we're digesting a bunch of food,"},{"speaker":"And here's the thing","startTime":3357.805,"endTime":3366.551,"body":"your body temperature increases from doing that, which can lead into the body temperature"},{"speaker":"And here's the thing","startTime":3366.551,"endTime":3367.721,"body":"side of things."},{"speaker":"And here's the thing","startTime":3367.822,"endTime":3373.045,"body":"Magnesium glycinate or bisglycinate would be my my next kind of step down."},{"speaker":"And here's the thing","startTime":3373.045,"endTime":3376.407,"body":"And then the final would be like a melatonin or something like that."},{"speaker":"And here's the thing","startTime":3376.407,"endTime":3381.513,"body":"But at least 50% of the time when I talk about this with people, it's caffeine."},{"speaker":"And here's the thing","startTime":3381.513,"endTime":3382.323,"body":"Mm-hmm."},{"speaker":"And here's the thing","startTime":3382.324,"endTime":3386.066,"body":"Yeah, I think melatonin actually is primarily about helping you fall asleep."},{"speaker":"And here's the thing","startTime":3386.066,"endTime":3387.787,"body":"And I think it kind of wears off pretty quickly."},{"speaker":"And here's the thing","startTime":3387.787,"endTime":3389.428,"body":"And I don't think it helps you stay asleep."},{"speaker":"And here's the thing","startTime":3389.428,"endTime":3396.192,"body":"Um, so the first thing I would dial in on would be your food and water in proximity to"},{"speaker":"And here's the thing","startTime":3389.428,"endTime":3396.192,"body":"bed."},{"speaker":"And here's the thing","startTime":3396.213,"endTime":3405.499,"body":"And I know everyone differs in this way, but I would say the majority of people, including"},{"speaker":"And here's the thing","startTime":3396.213,"endTime":3405.499,"body":"myself, my wife, my mom, like pretty much everyone that I associate with."},{"speaker":"And here's the thing","startTime":3405.643,"endTime":3414.1,"body":"Pretty much feels like you need to stop eating three hours before bed if you want to have"},{"speaker":"And here's the thing","startTime":3405.643,"endTime":3414.1,"body":"good quality sleep, especially as you get older and we have kind of metabolism issues that"},{"speaker":"And here's the thing","startTime":3414.1,"endTime":3418.133,"body":"aren't um quite as responsive to to glucose at night and things like that."},{"speaker":"And here's the thing","startTime":3418.133,"endTime":3426.387,"body":"So a lot of those wake ups that are occurring three hours after you go to sleep are"},{"speaker":"And here's the thing","startTime":3418.133,"endTime":3426.387,"body":"because you're getting a uh a second"},{"speaker":"And here's the thing","startTime":3426.387,"endTime":3430.908,"body":"Dairy like glucose spike combined with like some cortisol release and stuff like that."},{"speaker":"And here's the thing","startTime":3430.908,"endTime":3435.809,"body":"So stopping water and food like three hours before bed, I think would be really helpful."},{"speaker":"And here's the thing","startTime":3435.88,"endTime":3438.53,"body":"make sure you clear your bladder, obviously, before then as well."},{"speaker":"And here's the thing","startTime":3438.53,"endTime":3445.732,"body":"And then as far as the idea of getting back to sleep, because the idea is like you're not"},{"speaker":"And here's the thing","startTime":3438.53,"endTime":3445.732,"body":"just waking up after three hours, you're waking up and then you're having trouble getting"},{"speaker":"And here's the thing","startTime":3445.732,"endTime":3446.932,"body":"back to sleep."},{"speaker":"And here's the thing","startTime":3447.243,"endTime":3452.314,"body":"the thing that helps me the most in those situations is breath work."},{"speaker":"And here's the thing","startTime":3452.474,"endTime":3456.075,"body":"And there are two breath works that I tend to use the most."},{"speaker":"And here's the thing","startTime":3456.519,"endTime":3464.445,"body":"The the most common one for me that I use I use daily anyways and I always do it at night"},{"speaker":"And here's the thing","startTime":3456.519,"endTime":3464.445,"body":"before bed is uh breath holds after exhale."},{"speaker":"And here's the thing","startTime":3464.445,"endTime":3467.106,"body":"So important, it's all through the nose."},{"speaker":"And here's the thing","startTime":3467.106,"endTime":3471.89,"body":"So you take in a few breaths through the nose, not super deep, just standard breaths."},{"speaker":"And here's the thing","startTime":3471.89,"endTime":3481.016,"body":"And then after like the third or fourth one, when you get to the bottom of your breath"},{"speaker":"And here's the thing","startTime":3471.89,"endTime":3481.016,"body":"after you've let out all your air, hold that breath as long as you can until it starts to"},{"speaker":"And here's the thing","startTime":3481.016,"endTime":3485.769,"body":"get like really uncomfortable and you feel like a little adjustment in your throat or"},{"speaker":"And here's the thing","startTime":3481.016,"endTime":3485.769,"body":"chest."},{"speaker":"And here's the thing","startTime":3485.883,"endTime":3489.475,"body":"Um, and then when you breathe in again, it's gonna be a little struggling."},{"speaker":"And here's the thing","startTime":3489.475,"endTime":3492.777,"body":"You'll be like, but make sure you breathe in through your nose."},{"speaker":"And here's the thing","startTime":3492.777,"endTime":3496.139,"body":"This whole thing is through the nose, and then you go back to consistent breathing."},{"speaker":"And here's the thing","startTime":3496.139,"endTime":3502.132,"body":"And after maybe three or four breaths, then you'll do another one of those holds at the"},{"speaker":"And here's the thing","startTime":3496.139,"endTime":3502.132,"body":"bottom of the exhale."},{"speaker":"And here's the thing","startTime":3502.132,"endTime":3506.474,"body":"And I'll do like maybe three to six cycles of that."},{"speaker":"And here's the thing","startTime":3506.655,"endTime":3514.399,"body":"And usually by that point, I'm extremely calm and I'm able to naturally kind of glide off"},{"speaker":"And here's the thing","startTime":3506.655,"endTime":3514.399,"body":"into bed much easier."},{"speaker":"And here's the thing","startTime":3514.617,"endTime":3515.458,"body":"so I like that one."},{"speaker":"And here's the thing","startTime":3515.458,"endTime":3517.21,"body":"That's my primary one that I use."},{"speaker":"And here's the thing","startTime":3517.21,"endTime":3521.333,"body":"And then I've heard from other people and I've used it occasionally is box breathing."},{"speaker":"And here's the thing","startTime":3521.333,"endTime":3523.635,"body":"So box breathing is a four by four."},{"speaker":"And here's the thing","startTime":3523.635,"endTime":3530.221,"body":"So you go uh four second exhale, four second hold at the bottom, four second inhale, four"},{"speaker":"And here's the thing","startTime":3523.635,"endTime":3530.221,"body":"second hold at the top."},{"speaker":"And here's the thing","startTime":3530.221,"endTime":3532.683,"body":"And this is all through the nose as well."},{"speaker":"And here's the thing","startTime":3532.683,"endTime":3541.72,"body":"what I don't like about that one is that you then have to kind of count and focus on like"},{"speaker":"And here's the thing","startTime":3532.683,"endTime":3541.72,"body":"the four second piece, which is what I like about the other one, the first one, the breath"},{"speaker":"And here's the thing","startTime":3541.72,"endTime":3542.953,"body":"hold after exhale."},{"speaker":"And here's the thing","startTime":3542.953,"endTime":3544.244,"body":"is that you don't have to count anything."},{"speaker":"And here's the thing","startTime":3544.244,"endTime":3546.156,"body":"You just do it until it gets really uncomfortable."},{"speaker":"And here's the thing","startTime":3546.156,"endTime":3548.707,"body":"So you can kind of let your mind wander a little bit."},{"speaker":"And here's the thing","startTime":3548.878,"endTime":3554.833,"body":"having to focus on the four, four, four, four thing for me is a bit distracting and kind"},{"speaker":"And here's the thing","startTime":3548.878,"endTime":3554.833,"body":"of keeps my mind engaged."},{"speaker":"And here's the thing","startTime":3554.833,"endTime":3557.405,"body":"So I don't use that one quite as often."},{"speaker":"And here's the thing","startTime":3559.639,"endTime":3561.923,"body":"All right, last question for you here."},{"speaker":"And here's the thing","startTime":3562.025,"endTime":3566.917,"body":"In last week's episode, Aaron stated he was not enjoying his offseason bodybuilding"},{"speaker":"And here's the thing","startTime":3562.025,"endTime":3566.917,"body":"pursuits."},{"speaker":"And here's the thing","startTime":3566.917,"endTime":3570.023,"body":"What are you guys currently enjoying or excited about?"},{"speaker":"And here's the thing","startTime":3573.278,"endTime":3576.018,"body":"Amazon.com for sure."},{"speaker":"And here's the thing","startTime":3576.018,"endTime":3579.948,"body":"Uh I used Instacart for the first time yesterday."},{"speaker":"And here's the thing","startTime":3580.394,"endTime":3584.656,"body":"blew my mind and I was like, I don't know why I do this to myself."},{"speaker":"And here's the thing","startTime":3584.656,"endTime":3595.021,"body":"Like I there's one grocery store that I just go get basically like rice cakes from and"},{"speaker":"And here's the thing","startTime":3584.656,"endTime":3595.021,"body":"I'll go like once every three weeks and just buy like 14 sleeves of rice cakes."},{"speaker":"And here's the thing","startTime":3595.021,"endTime":3598.508,"body":"And I was I ran out and I was just like, oh I'm I'm so busy today."},{"speaker":"And here's the thing","startTime":3598.508,"endTime":3604.275,"body":"Like I just do not I don't want to drive over there, you know, and spend the 40 minutes"},{"speaker":"And here's the thing","startTime":3598.508,"endTime":3604.275,"body":"round trip to go get these rice cakes."},{"speaker":"And here's the thing","startTime":3604.275,"endTime":3607.506,"body":"And then I was like, I'm just gonna try Instacart."},{"speaker":"And here's the thing","startTime":3607.527,"endTime":3615.614,"body":"And I just bought them and like two hours later they were here and it cost me I don't know"},{"speaker":"And here's the thing","startTime":3607.527,"endTime":3615.614,"body":"like five dollars or six dollars or something like that on top of what it normally would"},{"speaker":"And here's the thing","startTime":3615.614,"endTime":3616.304,"body":"be."},{"speaker":"And here's the thing","startTime":3616.304,"endTime":3618.146,"body":"And that was amazing."},{"speaker":"And here's the thing","startTime":3618.146,"endTime":3624.331,"body":"And I was very excited that I had all my rice cakes and just got to stay at home and work"},{"speaker":"And here's the thing","startTime":3618.146,"endTime":3624.331,"body":"and then someone brought them to me."},{"speaker":"And here's the thing","startTime":3624.331,"endTime":3628.073,"body":"And kind of felt dumb that I forgot about it and hadn't used it before."},{"speaker":"And here's the thing","startTime":3628.334,"endTime":3629.355,"body":"That was quite nice."},{"speaker":"And here's the thing","startTime":3629.355,"endTime":3630.936,"body":"Um"},{"speaker":"And here's the thing","startTime":3632.284,"endTime":3635.786,"body":"I am very happy with the move here to Salt Lake City."},{"speaker":"And here's the thing","startTime":3635.786,"endTime":3637.678,"body":"I've really been enjoying it."},{"speaker":"And here's the thing","startTime":3637.678,"endTime":3639.569,"body":"the people that I get to talk to and stuff."},{"speaker":"And here's the thing","startTime":3639.569,"endTime":3644.753,"body":"Um but you know, f i it it has been great."},{"speaker":"And here's the thing","startTime":3644.753,"endTime":3652.158,"body":"I'm very, very excited to have a family, you know, my my family, I should say, that I look"},{"speaker":"And here's the thing","startTime":3644.753,"endTime":3652.158,"body":"forward to very much."},{"speaker":"And here's the thing","startTime":3652.158,"endTime":3654.089,"body":"I'm not nervous or anything like that."},{"speaker":"And here's the thing","startTime":3654.089,"endTime":3655.701,"body":"I'm very, very ready."},{"speaker":"And here's the thing","startTime":3655.701,"endTime":3657.182,"body":"And I'm excited with the timing."},{"speaker":"And here's the thing","startTime":3657.182,"endTime":3660.383,"body":"Baby will be born like right about before Christmas."},{"speaker":"And here's the thing","startTime":3660.656,"endTime":3665.207,"body":"So we just have like winter of just staying inside and nesting."},{"speaker":"And here's the thing","startTime":3665.207,"endTime":3669.176,"body":"Um I'm very, very, very excited about."},{"speaker":"And here's the thing","startTime":3670.743,"endTime":3670.983,"body":"Cool."},{"speaker":"And here's the thing","startTime":3670.983,"endTime":3672.645,"body":"Well all non training things."},{"speaker":"And here's the thing","startTime":3672.645,"endTime":3683.115,"body":"Um, yeah, I guess I guess for me, with training, I'm I'm I'm excited about going back to"},{"speaker":"And here's the thing","startTime":3672.645,"endTime":3683.115,"body":"my winter split in a month or two, uh, like we talked about in the first question, that"},{"speaker":"And here's the thing","startTime":3683.115,"endTime":3687.498,"body":"kind of bro split where I'm only in the gym for, you know, thirty-five minutes each day."},{"speaker":"And here's the thing","startTime":3687.723,"endTime":3689.234,"body":"Um, one muscle group a day."},{"speaker":"And here's the thing","startTime":3689.234,"endTime":3690.184,"body":"I really enjoy that."},{"speaker":"And here's the thing","startTime":3690.184,"endTime":3694.527,"body":"I like the the mental side of just going in and having that one muscle group to focus on."},{"speaker":"And here's the thing","startTime":3694.527,"endTime":3695.838,"body":"So I'm excited about that."},{"speaker":"And here's the thing","startTime":3695.838,"endTime":3700.881,"body":"Uh I'm semi-excited to start running again since summer's all about biking."},{"speaker":"And here's the thing","startTime":3700.881,"endTime":3706.093,"body":"Um, I am actually like sort of looking forward to running again, even though I hate"},{"speaker":"And here's the thing","startTime":3700.881,"endTime":3706.093,"body":"running."},{"speaker":"And here's the thing","startTime":3706.093,"endTime":3707.895,"body":"Um kind of weird."},{"speaker":"And here's the thing","startTime":3707.895,"endTime":3709.125,"body":"I don't really know where that's coming from."},{"speaker":"And here's the thing","startTime":3709.125,"endTime":3713.328,"body":"I bet in a week or two of running, I'll be like, nah, I'm not really that excited about it"},{"speaker":"And here's the thing","startTime":3709.125,"endTime":3713.328,"body":"anymore."},{"speaker":"And here's the thing","startTime":3713.328,"endTime":3715.979,"body":"I think it's just because it's novel and new at this point."},{"speaker":"And here's the thing","startTime":3716.071,"endTime":3726.717,"body":"Um and then the other kind of non-fitness thing I'm excited about is uh like I've been,"},{"speaker":"And here's the thing","startTime":3716.071,"endTime":3726.717,"body":"you know, into this music, this kind of melodic house, progressive house type stuff for a"},{"speaker":"And here's the thing","startTime":3726.717,"endTime":3727.507,"body":"couple of years now."},{"speaker":"And here's the thing","startTime":3727.507,"endTime":3730.459,"body":"And I go to these shows and I love going to the shows."},{"speaker":"And here's the thing","startTime":3730.459,"endTime":3731.869,"body":"I'm super excited about that."},{"speaker":"And here's the thing","startTime":3731.869,"endTime":3737.983,"body":"Like that's a huge experience for me and my wife to bond together, you know, once a month,"},{"speaker":"And here's the thing","startTime":3731.869,"endTime":3737.983,"body":"every six weeks, something like that."},{"speaker":"And here's the thing","startTime":3738.263,"endTime":3745.919,"body":"but along with kind of our interest in this music, my son has seen how we kind of like"},{"speaker":"And here's the thing","startTime":3738.263,"endTime":3745.919,"body":"enamor for"},{"speaker":"And here's the thing","startTime":3745.919,"endTime":3748.0,"body":"some of these DJs that we like."},{"speaker":"And here's the thing","startTime":3748.0,"endTime":3753.722,"body":"And so he has picked up on some of that and he's started wanting to get into DJing"},{"speaker":"And here's the thing","startTime":3748.0,"endTime":3753.722,"body":"himself."},{"speaker":"And here's the thing","startTime":3754.042,"endTime":3762.607,"body":"so we got him an app that links Spotify to his iPad and he's able to kind of like mix"},{"speaker":"And here's the thing","startTime":3754.042,"endTime":3762.607,"body":"tracks and get some like basic introduction into DJing."},{"speaker":"And here's the thing","startTime":3762.607,"endTime":3772.181,"body":"He asked for his birthday in the next two weeks for a turntable which kind of allows him"},{"speaker":"And here's the thing","startTime":3762.607,"endTime":3772.181,"body":"to create a little of his own music and be a little more precise with mixing."},{"speaker":"And here's the thing","startTime":3772.757,"endTime":3773.898,"body":"it's extremely expensive."},{"speaker":"And here's the thing","startTime":3773.898,"endTime":3776.689,"body":"So we're actually not gonna buy that right off the bat."},{"speaker":"And here's the thing","startTime":3776.819,"endTime":3787.173,"body":"but I am gonna I I have a DJ friend that I've been in in talks with, and he gave me some"},{"speaker":"And here's the thing","startTime":3776.819,"endTime":3787.173,"body":"suggestions on ways I can enhance Bryson's experience without having to go foot the bill"},{"speaker":"And here's the thing","startTime":3787.173,"endTime":3789.715,"body":"for like this $500,000 turntable thing."},{"speaker":"And here's the thing","startTime":3789.715,"endTime":3796.718,"body":"Um, but I'm excited to also potentially get involved in some DJ work."},{"speaker":"And here's the thing","startTime":3796.718,"endTime":3800.119,"body":"Like obviously, with my obsession with music, like I think it would be really cool."},{"speaker":"And here's the thing","startTime":3800.181,"endTime":3802.562,"body":"to be able to actually create some of my own music."},{"speaker":"And here's the thing","startTime":3802.562,"endTime":3805.054,"body":"And that's like a step above from even mixing music."},{"speaker":"And here's the thing","startTime":3805.054,"endTime":3808.726,"body":"Like mixing is relatively easy compared to creating your own."},{"speaker":"And here's the thing","startTime":3808.726,"endTime":3814.96,"body":"Um, but I would love to get to a point where I can create some of my own music and"},{"speaker":"And here's the thing","startTime":3808.726,"endTime":3814.96,"body":"hopefully not have it completely suck."},{"speaker":"And here's the thing","startTime":3814.96,"endTime":3820.583,"body":"Um, so I uh I will probably engage in in some of that over the next year as well."},{"speaker":"And here's the thing","startTime":3821.539,"endTime":3822.39,"body":"That's really, really cool."},{"speaker":"And here's the thing","startTime":3822.39,"endTime":3826.343,"body":"That's cool that Bryson's getting into that and showing showing interest."},{"speaker":"And here's the thing","startTime":3826.684,"endTime":3830.768,"body":"I I did have one f final thing that I that I would say."},{"speaker":"And here's the thing","startTime":3830.949,"endTime":3835.393,"body":"I am excited about building my upper back."},{"speaker":"And here's the thing","startTime":3835.393,"endTime":3838.977,"body":"I am I can't say that I I am in the frustrating parts of it."},{"speaker":"And here's the thing","startTime":3838.977,"endTime":3845.163,"body":"So it's hard to have fun when something is is frustrating, but"},{"speaker":"And here's the thing","startTime":3845.835,"endTime":3855.578,"body":"Once it's done, once that's that change it is tangible, it's visible, it's undeniable, I"},{"speaker":"And here's the thing","startTime":3845.835,"endTime":3855.578,"body":"will be enjoying and excited about it."},{"speaker":"And here's the thing","startTime":3855.578,"endTime":3860.699,"body":"Bec mostly because it's it's a kind of a theory that I've had around the the lagging body"},{"speaker":"And here's the thing","startTime":3855.578,"endTime":3860.699,"body":"parts."},{"speaker":"And here's the thing","startTime":3860.699,"endTime":3865.16,"body":"It's not so much because oftentimes we say, you have a lagging body part, it's genetic."},{"speaker":"And here's the thing","startTime":3865.3,"endTime":3872.262,"body":"I mean, I think there is like, you know, some insertions or something like that in your"},{"speaker":"And here's the thing","startTime":3865.3,"endTime":3872.262,"body":"calves can be pretty h hard to overcome."},{"speaker":"And here's the thing","startTime":3872.342,"endTime":3874.163,"body":"But I I I do think"},{"speaker":"And here's the thing","startTime":3874.603,"endTime":3878.628,"body":"At least fifty percent of it is execution based."},{"speaker":"And here's the thing","startTime":3878.628,"endTime":3880.511,"body":"Maybe we learned a certain way."},{"speaker":"And here's the thing","startTime":3880.511,"endTime":3887.009,"body":"Maybe the person that taught me my dumb brain just interpreted it wrong and I've been"},{"speaker":"And here's the thing","startTime":3880.511,"endTime":3887.009,"body":"doing it wrong for ten, fifteen years."},{"speaker":"And here's the thing","startTime":3887.009,"endTime":3887.149,"body":"Right?"},{"speaker":"And here's the thing","startTime":3887.149,"endTime":3888.822,"body":"There there's a number of ways."},{"speaker":"And here's the thing","startTime":3888.822,"endTime":3889.882,"body":"But I'm"},{"speaker":"And here's the thing","startTime":3890.208,"endTime":3901.05,"body":"I I I'm I have a lot banking, you know, personally on if I can change my execution and"},{"speaker":"And here's the thing","startTime":3890.208,"endTime":3901.05,"body":"increase my stimulus per rep per set."},{"speaker":"And here's the thing","startTime":3901.05,"endTime":3906.675,"body":"I set the environment properly, surplus over time, recovery is conducive."},{"speaker":"And here's the thing","startTime":3906.776,"endTime":3908.958,"body":"I should be able to bring that up to par."},{"speaker":"And here's the thing","startTime":3908.958,"endTime":3912.501,"body":"So I'm very, very excited about."},{"speaker":"And here's the thing","startTime":3912.648,"endTime":3919.022,"body":"Once I get there, right, what does it look like having photos and and having kind of proof"},{"speaker":"And here's the thing","startTime":3912.648,"endTime":3919.022,"body":"of pudding?"},{"speaker":"And here's the thing","startTime":3919.022,"endTime":3923.125,"body":"But again, I am in the frustrating parts of it, so it's not enjoyable."},{"speaker":"And here's the thing","startTime":3923.189,"endTime":3924.18,"body":"Yeah, I feel that."},{"speaker":"And here's the thing","startTime":3924.18,"endTime":3930.226,"body":"Well, the upper back is an interesting one because unlike the lats, they're not as"},{"speaker":"And here's the thing","startTime":3924.18,"endTime":3930.226,"body":"genetically dependent on insertions and stuff like that."},{"speaker":"And here's the thing","startTime":3930.226,"endTime":3933.379,"body":"Like there's just muscle there and you just need to like train that muscle."},{"speaker":"And here's the thing","startTime":3933.379,"endTime":3935.631,"body":"So that is kind of a unique one."},{"speaker":"And here's the thing","startTime":3935.901,"endTime":3936.443,"body":"Yeah."},{"speaker":"And here's the thing","startTime":3936.443,"endTime":3937.704,"body":"And that's it."},{"speaker":"And here's the thing","startTime":3937.751,"endTime":3938.352,"body":"All right, cool."},{"speaker":"And here's the thing","startTime":3938.352,"endTime":3939.364,"body":"I think that was a great episode."},{"speaker":"And here's the thing","startTime":3939.364,"endTime":3941.757,"body":"Yep."},{"speaker":"And here's the thing","startTime":3941.757,"endTime":3943.525,"body":"for your time guys, thank you for your questions."},{"speaker":"And here's the thing","startTime":3943.525,"endTime":3944.801,"body":"We will talk to you soon."},{"speaker":"And here's the thing","startTime":3944.801,"endTime":3945.552,"body":"Yep."}]}