{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":29.06,"endTime":32.5,"body":"What's up, guys, Happy Tuesday. Welcome back to another episode of each"},{"speaker":"[aaron_straker]","startTime":32.74,"endTime":35.94,"body":"train. Prosper today, Brian myself are going to give a little bit of life"},{"speaker":"[aaron_straker]","startTime":36.1,"endTime":39.62,"body":"updates of what we have going on. I'm going to recap my thirty days without"},{"speaker":"[aaron_straker]","startTime":39.86,"endTime":43.7,"body":"caffeine experiment, and then we're going to get into the details of our"},{"speaker":"[aaron_straker]","startTime":43.86,"endTime":47.620000000000005,"body":"current meal feeding frequency and what our meal composition structure looks"},{"speaker":"[aaron_straker]","startTime":47.7,"endTime":51.86,"body":"like With each of those as we are in myself, kind of in. uh, the end of my"},{"speaker":"[aaron_straker]","startTime":51.94,"endTime":55.06,"body":"diet. And then Brian, I think is still May, in the thick of it a little bit"},{"speaker":"[aaron_straker]","startTime":55.22,"endTime":58.26,"body":"more. so we're going to talk about that and then answer a couple of questions"},{"speaker":"[aaron_straker]","startTime":58.34,"endTime":61.14,"body":"we have as well before we get into these, Brian. What's the latest"},{"speaker":"[bryan_boorstein]","startTime":62.44,"endTime":68.12,"body":"Not a whole lot going on here. Um, I am on day one of my active recovery"},{"speaker":"[bryan_boorstein]","startTime":68.28,"endTime":72.2,"body":"week outside of the gym, so we can talk a little bit more about that as we"},{"speaker":"[bryan_boorstein]","startTime":71.86,"endTime":72.86,"body":"get going,"},{"speaker":"[aaron_straker]","startTime":72.32,"endTime":73.32,"body":"we should"},{"speaker":"[bryan_boorstein]","startTime":72.6,"endTime":75.8,"body":"because I think that ties into the to the diet stuff and training stuff,"},{"speaker":"[bryan_boorstein]","startTime":75.96000000000001,"endTime":80.52000000000001,"body":"and basically everything else in life. but I'm excited about it and"},{"speaker":"[bryan_boorstein]","startTime":81.64,"endTime":87.72,"body":"I am mostly excited about hearing about your thirty day of uh, no caffeine"},{"speaker":"[bryan_boorstein]","startTime":87.88,"endTime":90.12,"body":"recap, So let's see what's going on, dude,"},{"speaker":"[aaron_straker]","startTime":91.06,"endTime":94.02,"body":"for? I get into that. I'll provide one little quick life update that I find"},{"speaker":"[aaron_straker]","startTime":94.18,"endTime":99.46,"body":"is a a comical. Um, so we' here, M by by we, my girlfriend and I, uh, living"},{"speaker":"[aaron_straker]","startTime":99.94,"endTime":104.1,"body":"with air. quotes, here, uh long vacationing? I guess in Utah and"},{"speaker":"[aaron_straker]","startTime":105.3,"endTime":108.98,"body":"someone backed into, backed into our car at a stoplight when I was heading to"},{"speaker":"[aaron_straker]","startTime":108.98,"endTime":114.02,"body":"the gym on last Wednesday and it was a big truck. And now I'm like going"},{"speaker":"[aaron_straker]","startTime":114.18,"endTime":117.38,"body":"through the rounds with insurance and we find out it's probably going to be"},{"speaker":"[aaron_straker]","startTime":117.46,"endTime":121.38,"body":"total and I'm like damn it because we're not going to be here long and we"},{"speaker":"[aaron_straker]","startTime":121.46,"endTime":124.26,"body":"bought the car when we were in Texas, and we' well, let's just get a car for"},{"speaker":"[aaron_straker]","startTime":124.26,"endTime":127.86,"body":"a couple of months and it was super. You know, I felt kind of strange like"},{"speaker":"[aaron_straker]","startTime":127.86,"endTime":130.82,"body":"I'm like. I feel like I have to go lie to the d. M. V, about being this like"},{"speaker":"[aaron_straker]","startTime":130.9,"endTime":134.82,"body":"Texas resident to buy this car because I'm not and I don't plan on it, And"},{"speaker":"[aaron_straker]","startTime":134.9,"endTime":138.5,"body":"now we're like Okay. Finally we got it done like you know, we. No one knowing"},{"speaker":"[aaron_straker]","startTime":138.74,"endTime":142.26,"body":"you know out out at us and I'm goingnna have to do it again here, years out,"},{"speaker":"[aaron_straker]","startTime":142.5,"endTime":146.82,"body":"and they' like we just bought this like three months ago. Mean in April. so"},{"speaker":"[aaron_straker]","startTime":146.98000000000002,"endTime":150.66,"body":"yeah, like three months ago. And now you're going to have to probably go do"},{"speaker":"[aaron_straker]","startTime":150.74,"endTime":155.38,"body":"it all over again. And you know used car prices right now are like absolutely"},{"speaker":"[aaron_straker]","startTime":155.54,"endTime":160.02,"body":"insane because of like the weird economy stuff going on. And then it took us"},{"speaker":"[aaron_straker]","startTime":160.18,"endTime":164.1,"body":"like almost three days to get a rental because there's this like a nationwide"},{"speaker":"[bryan_boorstein]","startTime":163.82,"endTime":164.82,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":164.66,"endTime":168.18,"body":"rental car shortage because apparently the the companies have to like sell"},{"speaker":"[aaron_straker]","startTime":168.26,"endTime":171.62,"body":"off their fleets to stay afloat during covet, and all this stuff. And I'm"},{"speaker":"[aaron_straker]","startTime":171.4,"endTime":172.4,"body":"like"},{"speaker":"[aaron_straker]","startTime":173.14,"endTime":178.02,"body":"Why why is this happening right now? So um, and then like always there was"},{"speaker":"[aaron_straker]","startTime":178.42,"endTime":181.46,"body":"they were supposed to tell me on Friday, Uh, I never got a call. They werere"},{"speaker":"[aaron_straker]","startTime":181.62,"endTime":184.58,"body":"supposed to tell me on Monday. I never got a call so after the podcast whens"},{"speaker":"[aaron_straker]","startTime":184.74,"endTime":187.46,"body":"it reaches like noon, I'm goingnna call and me like, Like What is going on"},{"speaker":"[aaron_straker]","startTime":187.62,"endTime":192.1,"body":"Like? Can I get some sort of information here So I know Um what I need to do"},{"speaker":"[aaron_straker]","startTime":192.18,"endTime":194.98,"body":"and how quickly I need to go find and purchase another car."},{"speaker":"[aaron_straker]","startTime":196.1,"endTime":200.5,"body":"So just a wild kind of um, life update there. But"},{"speaker":"[bryan_boorstein]","startTime":199.96,"endTime":204.68,"body":"Oh, man, that's too bad. At least the car got you to Utah. So you got the"},{"speaker":"[bryan_boorstein]","startTime":204.76,"endTime":206.04,"body":"cool road trip out of it"},{"speaker":"[aaron_straker]","startTime":206.36,"endTime":207.36,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":206.84,"endTime":210.2,"body":"and you know you should, you should get some money or a new car out of the"},{"speaker":"[bryan_boorstein]","startTime":210.06,"endTime":211.06,"body":"steel. right,"},{"speaker":"[aaron_straker]","startTime":211.22,"endTime":215.14,"body":"and well, one thing we did find with the old car, Um, the air conditioning"},{"speaker":"[aaron_straker]","startTime":215.3,"endTime":218.98,"body":"like works until it's like a hundred degrees and then the air conditioning"},{"speaker":"[bryan_boorstein]","startTime":219.06,"endTime":220.06,"body":"Oh no,"},{"speaker":"[aaron_straker]","startTime":219.14,"endTime":220.74,"body":"doesn't work. and then Um."},{"speaker":"[aaron_straker]","startTime":222.1,"endTime":225.62,"body":"Ironically enough, it is always a hundred degrees here in Utah,"},{"speaker":"[bryan_boorstein]","startTime":225.5,"endTime":226.5,"body":"right, right."},{"speaker":"[aaron_straker]","startTime":225.94,"endTime":229.94,"body":"like every single day. The the forecast is like one to one, one, oh three,"},{"speaker":"[aaron_straker]","startTime":230.34,"endTime":234.02,"body":"ninety nine. I think I think I think tomorrow or something like that's"},{"speaker":"[aaron_straker]","startTime":234.1,"endTime":238.18,"body":"supposed to be like one oh six. so, Um, just rolling around with the windows"},{"speaker":"[aaron_straker]","startTime":237.88,"endTime":238.88,"body":"down"},{"speaker":"[bryan_boorstein]","startTime":238.02,"endTime":239.02,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":238.58,"endTime":240.66,"body":"to deal with that, Um,"},{"speaker":"[bryan_boorstein]","startTime":239.9,"endTime":240.9,"body":"there you go. man"},{"speaker":"[aaron_straker]","startTime":242.18,"endTime":246.18,"body":"but yeah, it's been. It's It's just interesting and I'm I just trying to make"},{"speaker":"[aaron_straker]","startTime":246.26,"endTime":249.14,"body":"the best of it, but I'm hoping that you know it's not a big pain in the pain"},{"speaker":"[aaron_straker]","startTime":249.38,"endTime":252.18,"body":"in the ass to go get another vehicle registered and stuff. It's just like a"},{"speaker":"[aaron_straker]","startTime":252.18,"endTime":254.74,"body":"time sink that I don't want to deal with. Is really what it is?"},{"speaker":"[bryan_boorstein]","startTime":253.16,"endTime":256.76,"body":"right, right, You hate when stuff like that comes up like bills you have to"},{"speaker":"[bryan_boorstein]","startTime":256.76,"endTime":259.56,"body":"deal with like wrong bills or something like that, And you expect like an"},{"speaker":"[bryan_boorstein]","startTime":259.56,"endTime":260.6,"body":"hour on the phone with people"},{"speaker":"[aaron_straker]","startTime":260.91999999999996,"endTime":261.91999999999996,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":261.34000000000003,"endTime":262.34000000000003,"body":"Aful,"},{"speaker":"[aaron_straker]","startTime":261.78,"endTime":266.18,"body":"Yeah, so it's kind of one of those situation, but on a more po positive note,"},{"speaker":"[aaron_straker]","startTime":266.9,"endTime":270.5,"body":"I finished my thirty days without caffeine. Uh challenge. So"},{"speaker":"[bryan_boorstein]","startTime":270.14,"endTime":271.14,"body":"Yes,"},{"speaker":"[aaron_straker]","startTime":270.58000000000004,"endTime":273.86,"body":"what it? What it started with was a thirty days without coffee."},{"speaker":"[aaron_straker]","startTime":274.52,"endTime":275.52,"body":"And"},{"speaker":"[aaron_straker]","startTime":276.98,"endTime":281.06,"body":"what I really meant by that was like, you know, I, by way of less caffeine,"},{"speaker":"[aaron_straker]","startTime":281.22,"endTime":284.18,"body":"and I was going to Mc Gou in the first couple of days I was having, like you"},{"speaker":"[aaron_straker]","startTime":284.18,"endTime":287.06,"body":"know, a couple of green teas, which are you know, approximately like one"},{"speaker":"[aaron_straker]","startTime":287.22,"endTime":290.5,"body":"third of the the caffeine content of like you know, your traditional Um"},{"speaker":"[aaron_straker]","startTime":290.82,"endTime":293.94,"body":"coffee. And then, as I kind of started thinking about it and stuff, I'm like."},{"speaker":"[aaron_straker]","startTime":293.94,"endTime":297.3,"body":"Well, maybe I just want to do like a no caffeine thing 'cause I, people like"},{"speaker":"[aaron_straker]","startTime":297.46,"endTime":300.26,"body":"set me people. I would' say called me up. They were like. Well, why don't you"},{"speaker":"[aaron_straker]","startTime":300.26,"endTime":304.98,"body":"just do decalf and then foolishly. I didn't even think of that, so I was"},{"speaker":"[aaron_straker]","startTime":304.98,"endTime":308.1,"body":"like. Well, I'm already in the thick of it, so I might as well keep going. So"},{"speaker":"[aaron_straker]","startTime":308.18,"endTime":311.06,"body":"after like three days into it I decided I'm goingnna go. you know, No"},{"speaker":"[aaron_straker]","startTime":311.14,"endTime":315.14,"body":"caffeine. Um, so I pulled out the green teas and stuff, and then I ended up"},{"speaker":"[aaron_straker]","startTime":315.22,"endTime":319.94,"body":"doing like, Oh, not the full thirty without coffee. I added back Decf on like"},{"speaker":"[aaron_straker]","startTime":320.02,"endTime":322.9,"body":"day twenty, seven or twenty eight, 'cause it was like the fourth of July and"},{"speaker":"[aaron_straker]","startTime":322.9,"endTime":325.7,"body":"we were at the lake and I just like having a coffee there in the morning, you"},{"speaker":"[aaron_straker]","startTime":325.78,"endTime":329.06,"body":"know on the lake, so I was like, I'll just do a decaf, you know there, and"},{"speaker":"[aaron_straker]","startTime":329.22,"endTime":334.18,"body":"then I wrapped it up on Sunday. Went on big hike. I got um, uh, a coffee on"},{"speaker":"[aaron_straker]","startTime":334.26,"endTime":337.54,"body":"the way out. Fortunately or unfortunately, it wasn't very good, which kind of"},{"speaker":"[aaron_straker]","startTime":337.62,"endTime":341.54,"body":"like was like a little bit of a a. a downer on the whole experience right."},{"speaker":"[aaron_straker]","startTime":342.42,"endTime":347.06,"body":"But the first couple days were really really rough, and I was really"},{"speaker":"[aaron_straker]","startTime":347.38,"endTime":351.06,"body":"surprised that, 'cause like you think that you don't depend on something like"},{"speaker":"[aaron_straker]","startTime":351.06,"endTime":352.74,"body":"that, you know, we have this kind of strange."},{"speaker":"[aaron_straker]","startTime":353.86,"endTime":357.62,"body":"Ah, and by we, I mean, maybe like a societal standpoint, this strange kind of"},{"speaker":"[aaron_straker]","startTime":357.78,"endTime":362.42,"body":"perspective on addiction, and you know it's kind of like looked down upon a"},{"speaker":"[aaron_straker]","startTime":362.58,"endTime":366.26,"body":"little bit. And but then at the end of the day, like the majority of us like,"},{"speaker":"[aaron_straker]","startTime":366.34,"endTime":369.3,"body":"we have an addiction to caffeine. And then when you take that away like you"},{"speaker":"[aaron_straker]","startTime":369.38,"endTime":373.54,"body":"go through withdrawal symptoms and my energy levels were crazy low. those"},{"speaker":"[aaron_straker]","startTime":373.7,"endTime":377.54,"body":"first few days like the first four days were rough, like right around the"},{"speaker":"[aaron_straker]","startTime":377.7,"endTime":382.02,"body":"like, noon to two p. M. If I didn't go to the gym like I, I would just get"},{"speaker":"[aaron_straker]","startTime":382.18,"endTime":386.98,"body":"this overwhelming weight of like bro, We need to take a fucking nap and I'm"},{"speaker":"[aaron_straker]","startTime":387.14,"endTime":390.82,"body":"not an napper. And like both days that I didn't go to the gym in that first"},{"speaker":"[aaron_straker]","startTime":390.9,"endTime":393.78,"body":"couple of day period, I had to go upstairs and lay on the couch for like"},{"speaker":"[aaron_straker]","startTime":393.86,"endTime":397.22,"body":"thirty minutes. and the one day Jenny had to come over and wake me up because"},{"speaker":"[aaron_straker]","startTime":397.38,"endTime":401.22,"body":"my alarm that I had set set like a twenty minute alarm on my phone. It was"},{"speaker":"[aaron_straker]","startTime":401.38,"endTime":404.9,"body":"just a foot in front of me just repeating going off and going off, and she"},{"speaker":"[aaron_straker]","startTime":404.98,"endTime":407.06,"body":"was like you're just sleeping through it. and like that's very"},{"speaker":"[aaron_straker]","startTime":407.22,"endTime":411.86,"body":"uncharacteristic of me like I have to put my phone away, like on the floor in"},{"speaker":"[aaron_straker]","startTime":411.94,"endTime":415.38,"body":"the room, Because if it's too close to the bed, like a, a text message"},{"speaker":"[aaron_straker]","startTime":415.54,"endTime":418.5,"body":"notification and email notification will wake me up in the middle of the"},{"speaker":"[aaron_straker]","startTime":418.66,"endTime":419.7,"body":"night and that's on a carpet,"},{"speaker":"[bryan_boorstein]","startTime":419.34,"endTime":420.34,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":419.94,"endTime":422.9,"body":"so I'm like not a deep sleeper. Um, but it was just"},{"speaker":"[aaron_straker]","startTime":423.94,"endTime":427.78,"body":"crushed me and then as I, you know, kind of went through and immediately my"},{"speaker":"[aaron_straker]","startTime":427.86,"endTime":431.78,"body":"sleep was really really nice, so that was awesome and then that kind of faded"},{"speaker":"[aaron_straker]","startTime":431.94,"endTime":435.38,"body":"back into its baseline and I needed to put a little bit more effort there be,"},{"speaker":"[aaron_straker]","startTime":435.46,"endTime":438.5,"body":"really, you know, conscious of my, my blue light and blue blockers and stuff"},{"speaker":"[aaron_straker]","startTime":438.66,"endTime":442.1,"body":"at night, But then, as it kind of went through and then I, you know, also"},{"speaker":"[aaron_straker]","startTime":442.34,"endTime":446.98,"body":"picked up this audiobook by Michael Pollen, called Caffeine, Um, which is a"},{"speaker":"[aaron_straker]","startTime":446.98,"endTime":449.62,"body":"very cool audio bookook that I. Would recommend it's pretty short, maybe"},{"speaker":"[aaron_straker]","startTime":449.78,"endTime":453.94,"body":"about like three hours in total and he talks about the history, which was"},{"speaker":"[aaron_straker]","startTime":454.02,"endTime":457.06,"body":"pretty pretty cool to learn, but also there's a bunch of like, s, uh,"},{"speaker":"[aaron_straker]","startTime":457.3,"endTime":460.58,"body":"conversations with like sleep researchers and these different people, And"},{"speaker":"[aaron_straker]","startTime":460.66,"endTime":465.46,"body":"it's one of those things that like people pull their consumption back. Like"},{"speaker":"[aaron_straker]","startTime":465.62,"endTime":470.9,"body":"by a lot, Um, it's and it. It was kind of an eye opening thing for me, and"},{"speaker":"[aaron_straker]","startTime":471.14,"endTime":474.1,"body":"what I ultimately landed on on what I'm sharing now is"},{"speaker":"[aaron_straker]","startTime":475.22,"endTime":479.7,"body":"for me like. I love the the flavor, the taste of like a black coffee. Um."},{"speaker":"[aaron_straker]","startTime":480.98,"endTime":485.06,"body":"but I want. I don't want to be reliant on caffeine just to get back to"},{"speaker":"[aaron_straker]","startTime":485.14,"endTime":489.22,"body":"baseline every single day to be a human. And that is where so much of us have"},{"speaker":"[aaron_straker]","startTime":489.38,"endTime":493.22,"body":"found ourselves right. Um, it doesn't like it. It wouldn't work for me"},{"speaker":"[aaron_straker]","startTime":493.3,"endTime":496.1,"body":"anymore. Like if I were like, Oh man, I want. I need some energy like I'm"},{"speaker":"[aaron_straker]","startTime":496.18,"endTime":499.62,"body":"goingnna have this coffee like I wouldn't get like a a net positive, but if I"},{"speaker":"[aaron_straker]","startTime":499.78,"endTime":502.98,"body":"didn't have it, I would have a net negative. So it would just like create"},{"speaker":"[aaron_straker]","startTime":503.14,"endTime":507.3,"body":"that baseline again and I don't like that. I don't like the fact of like"},{"speaker":"[aaron_straker]","startTime":507.54,"endTime":511.38,"body":"needing something just to create a baseline. I equate it to the people who"},{"speaker":"[aaron_straker]","startTime":511.46,"endTime":514.98,"body":"like can't work out without their pre workout or have like a shit workout"},{"speaker":"[aaron_straker]","startTime":515.38,"endTime":518.8199999999999,"body":"like. at that point it, it is not a tool anymore. It is a crutch type of"},{"speaker":"[aaron_straker]","startTime":518.9,"endTime":523.46,"body":"thing, and that's exactly how I felt with with caffeine. So moving forward"},{"speaker":"[aaron_straker]","startTime":523.62,"endTime":527.14,"body":"what I've decided upon is I love to have that you know, cup of you know, hot"},{"speaker":"[aaron_straker]","startTime":527.22,"endTime":530.1,"body":"coffee in the morning. I'm just going to drink decaf. You know, I'm going to"},{"speaker":"[aaron_straker]","startTime":530.1800000000001,"endTime":534.5799999999999,"body":"experiment with different ones. I like the I. I prefer a dark roast to you"},{"speaker":"[aaron_straker]","startTime":534.6600000000001,"endTime":538.5,"body":"know, a medium or a light, so I'm using that just finding what I like. I'll"},{"speaker":"[aaron_straker]","startTime":538.58,"endTime":541.22,"body":"I'll brew it, and then I'll uh, maybe take some"},{"speaker":"[aaron_straker]","startTime":542.26,"endTime":545.38,"body":"like neutropics, like some lions, Maine, or something like that, and alpha g,"},{"speaker":"[aaron_straker]","startTime":545.46,"endTime":548.98,"body":"P. C, to help off like that, concentration and focus in the morning, and then"},{"speaker":"[aaron_straker]","startTime":549.22,"endTime":553.86,"body":"just be, you know, habitual decaf drinker, I still get the the, the hot drink"},{"speaker":"[aaron_straker]","startTime":554.18,"endTime":557.7,"body":"that I like and enjoy it. You know, I have one right here, but I don't get"},{"speaker":"[aaron_straker]","startTime":557.94,"endTime":561.94,"body":"that like addiction or the feeling of that, You know it. It's"},{"speaker":"[aaron_straker]","startTime":563.06,"endTime":568.18,"body":"it's not. uh. It's like like a, like a, like an inversion of control type of"},{"speaker":"[aaron_straker]","startTime":568.26,"endTime":571.3,"body":"thing you know. And that's kind of from a from a psychological standpoint."},{"speaker":"[aaron_straker]","startTime":571.46,"endTime":576.58,"body":"What I didn't like. So and then kind of the. The cherry on top, Hopefully is"},{"speaker":"[aaron_straker]","startTime":576.74,"endTime":580.26,"body":"then times when I do need it like, let's say you know, we have like a travel"},{"speaker":"[aaron_straker]","startTime":580.5,"endTime":583.7,"body":"day. I only sleep four hours because we have to take some red eye or"},{"speaker":"[aaron_straker]","startTime":583.78,"endTime":585.22,"body":"something like that. I can get that"},{"speaker":"[bryan_boorstein]","startTime":585.1,"endTime":586.1,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":585.3,"endTime":589.22,"body":"coffee that caffeated one and then it actually does something for me, which"},{"speaker":"[aaron_straker]","startTime":589.3,"endTime":593.78,"body":"is the you know, the the entire goal um. of having the coffee in the first"},{"speaker":"[aaron_straker]","startTime":594.02,"endTime":597.22,"body":"place. So that's what I landed on. What are your thoughts about that?"},{"speaker":"[bryan_boorstein]","startTime":597.56,"endTime":602.52,"body":"I think that's awesome. I, I think that uh, being able, like the way that"},{"speaker":"[bryan_boorstein]","startTime":602.6,"endTime":605.88,"body":"you phrased it where you basically like it stopped having an effect. It was"},{"speaker":"[bryan_boorstein]","startTime":605.96,"endTime":609.56,"body":"like all effect. essentially so you had to drink the coffee was like a"},{"speaker":"[bryan_boorstein]","startTime":609.72,"endTime":612.76,"body":"dependency where you have to drink the coffee or else you don't feel like"},{"speaker":"[bryan_boorstein]","startTime":612.84,"endTime":617.72,"body":"yourself. And at that point it just it iss not really a positive in your"},{"speaker":"[bryan_boorstein]","startTime":617.88,"endTime":620.44,"body":"life. It's like an addiction. So the way that"},{"speaker":"[aaron_straker]","startTime":620.12,"endTime":621.12,"body":"exactly?"},{"speaker":"[bryan_boorstein]","startTime":620.68,"endTime":622.52,"body":"now you use it is almost like,"},{"speaker":"[bryan_boorstein]","startTime":623.96,"endTime":626.76,"body":"like the way you would go, go out and like party if you did it once a week"},{"speaker":"[bryan_boorstein]","startTime":626.84,"endTime":630.04,"body":"versus somebody that's like an alcoholic and has to drink every day. And I"},{"speaker":"[bryan_boorstein]","startTime":630.12,"endTime":633.0,"body":"think that you get a lot more enjoyment out of like parting once a week"},{"speaker":"[bryan_boorstein]","startTime":633.16,"endTime":636.52,"body":"than you would feeling like obligated, because you're like you're dependent"},{"speaker":"[bryan_boorstein]","startTime":636.68,"endTime":638.6,"body":"upon the substance to feel okay for the day."},{"speaker":"[aaron_straker]","startTime":640.34,"endTime":643.46,"body":"You kind of hit the nail in the head of sumrizing that perfectly for me."},{"speaker":"[bryan_boorstein]","startTime":643.0,"endTime":647.0,"body":"Yeah, well, I, um, I think it's interesting with the caffeine and"},{"speaker":"[bryan_boorstein]","startTime":647.16,"endTime":650.44,"body":"stimulants in general, because when we were doing crossfit stuff and I was,"},{"speaker":"[bryan_boorstein]","startTime":650.52,"endTime":655.72,"body":"you know, doing the gym and cross fit and overtrained plus over stimulated"},{"speaker":"[bryan_boorstein]","startTime":655.96,"endTime":659.56,"body":"all the time, I really did kind of depend on like at or all and caffeine"},{"speaker":"[bryan_boorstein]","startTime":659.72,"endTime":664.44,"body":"and like I was doing all the things to like, keep me in this overtraed"},{"speaker":"[bryan_boorstein]","startTime":664.6,"endTime":669.32,"body":"state and still functioning. Okay, Um, and since training changing to more"},{"speaker":"[bryan_boorstein]","startTime":669.4,"endTime":673.16,"body":"of like this physique focus, you know style a number of years ago, my"},{"speaker":"[bryan_boorstein]","startTime":673.32,"endTime":676.84,"body":"caffeine consumption has gone way down. I haven't had any other stimulants"},{"speaker":"[bryan_boorstein]","startTime":677.0,"endTime":678.6,"body":"other than caffeine and"},{"speaker":"[bryan_boorstein]","startTime":679.88,"endTime":685.16,"body":"I the last couple of years. I've even gotten to a point where I just have a"},{"speaker":"[bryan_boorstein]","startTime":684.86,"endTime":685.86,"body":"morning,"},{"speaker":"[bryan_boorstein]","startTime":686.52,"endTime":690.68,"body":"two hundred milligram like caffeine pill or whatever, and I don't have"},{"speaker":"[bryan_boorstein]","startTime":690.76,"endTime":694.12,"body":"caffeine the rest of the day, and like you kind of alluded to when you work"},{"speaker":"[bryan_boorstein]","startTime":694.28,"endTime":697.48,"body":"out, it kind of gives you that that energy and focus that maybe the"},{"speaker":"[bryan_boorstein]","startTime":697.48,"endTime":701.96,"body":"caffeine was providing you, so I'll take like my caffeine or coffee or"},{"speaker":"[bryan_boorstein]","startTime":701.96,"endTime":705.72,"body":"whatever it is in the morning at, you know, six a m, and then by nine a m,"},{"speaker":"[bryan_boorstein]","startTime":705.88,"endTime":708.76,"body":"I work out and that just kind of pushes me through the rest of the. Day and"},{"speaker":"[bryan_boorstein]","startTime":708.76,"endTime":711.72,"body":"gives me that energy that I need. Um, so that's been like a really cool"},{"speaker":"[bryan_boorstein]","startTime":711.88,"endTime":715.24,"body":"balance for me and obviously like no stimulative pre workouts or anything"},{"speaker":"[bryan_boorstein]","startTime":715.1,"endTime":716.1,"body":"like that."},{"speaker":"[aaron_straker]","startTime":716.98,"endTime":721.54,"body":"Yeah, it's the. the sty worko is like. I mean not not to change the subject"},{"speaker":"[aaron_straker]","startTime":721.86,"endTime":724.58,"body":"too much, but that's one of the first things I'll generally pull with a lot"},{"speaker":"[aaron_straker]","startTime":724.48,"endTime":725.48,"body":"of my clients"},{"speaker":"[bryan_boorstein]","startTime":725.5,"endTime":726.5,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":725.78,"endTime":728.66,"body":"unless they're working out, you know, like first thing in the morning and"},{"speaker":"[aaron_straker]","startTime":728.74,"endTime":732.82,"body":"then not having coffee or whatever when they go to work, but I kind of very"},{"speaker":"[aaron_straker]","startTime":733.7,"endTime":736.58,"body":"strongly encourage everyone to get on like a Stm free"},{"speaker":"[bryan_boorstein]","startTime":736.22,"endTime":737.22,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":737.3,"endTime":740.74,"body":"just because you don't need three hundred milligrams of coffee at Bes"},{"speaker":"[aaron_straker]","startTime":741.06,"endTime":743.86,"body":"caffeine at four pm, seven pm. When you're going to"},{"speaker":"[bryan_boorstein]","startTime":743.46,"endTime":744.46,"body":"yep."},{"speaker":"[aaron_straker]","startTime":743.94,"endTime":747.46,"body":"work out like you, You going be? we will fight an uphill battle with"},{"speaker":"[aaron_straker]","startTime":747.54,"endTime":749.62,"body":"everything else specifically because of that decision."},{"speaker":"[bryan_boorstein]","startTime":749.88,"endTime":755.8,"body":"yeah, I think mine has alpha g, P, C and Siterline in it. Um. I, yeah,"},{"speaker":"[aaron_straker]","startTime":755.94,"endTime":757.78,"body":"What's the other one? Beta heenne? Perhaps"},{"speaker":"[bryan_boorstein]","startTime":757.8,"endTime":761.4,"body":"yes, I use the one from Flex brands, which is Steve's company, the co owner"},{"speaker":"[bryan_boorstein]","startTime":761.48,"endTime":762.76,"body":"of Paragon, Um, and"},{"speaker":"[aaron_straker]","startTime":762.52,"endTime":763.52,"body":"okay,"},{"speaker":"[bryan_boorstein]","startTime":762.84,"endTime":765.24,"body":"it's really good. It's like blue raspberry. It's really bomb,"},{"speaker":"[bryan_boorstein]","startTime":766.28,"endTime":770.04,"body":"Um, sweet, but yes, that's uh. that's good, dude. I'm glad that that now"},{"speaker":"[bryan_boorstein]","startTime":770.12,"endTime":772.92,"body":"you have your natural energy back and you don't need an Na anymore in the"},{"speaker":"[bryan_boorstein]","startTime":772.82,"endTime":773.82,"body":"middle of the day, too,"},{"speaker":"[aaron_straker]","startTime":774.5,"endTime":776.42,"body":"Yeah, that was. I mean. really."},{"speaker":"[aaron_straker]","startTime":777.62,"endTime":780.02,"body":"I objectively feel like a pile of crap."},{"speaker":"[bryan_boorstein]","startTime":780.3,"endTime":781.3,"body":"right, right,"},{"speaker":"[aaron_straker]","startTime":784.58,"endTime":788.82,"body":"cool. so um, I know that you are moving into this active"},{"speaker":"[bryan_boorstein]","startTime":788.66,"endTime":789.66,"body":"umhum,"},{"speaker":"[aaron_straker]","startTime":788.98,"endTime":792.18,"body":"recovery, um face week. Do you want to talk about that and then won't get"},{"speaker":"[aaron_straker]","startTime":792.26,"endTime":793.3,"body":"into our dits a little bit."},{"speaker":"[bryan_boorstein]","startTime":793.16,"endTime":794.28,"body":"Yeah, totally so"},{"speaker":"[bryan_boorstein]","startTime":795.4,"endTime":799.16,"body":"One thing I've always been a big proponent of Um that I talk about you know"},{"speaker":"[bryan_boorstein]","startTime":799.32,"endTime":804.36,"body":"on other podcasts and in Facebook forums and stuff is the importance of"},{"speaker":"[bryan_boorstein]","startTime":804.44,"endTime":807.72,"body":"just taking a week away from the gym where you're not actually training"},{"speaker":"[bryan_boorstein]","startTime":807.88,"endTime":811.4,"body":"every like six to twelve months. Uh, and it had been at least"},{"speaker":"[bryan_boorstein]","startTime":812.52,"endTime":816.2,"body":"at least a year for me. I think I've have had a number one of these. So one"},{"speaker":"[bryan_boorstein]","startTime":816.2,"endTime":819.64,"body":"of the things I talked about on my story, Uh, the other day was was a"},{"speaker":"[bryan_boorstein]","startTime":819.72,"endTime":823.56,"body":"frequency deload, So I've done a number of these recently and I actually"},{"speaker":"[bryan_boorstein]","startTime":823.64,"endTime":826.92,"body":"really liked them as a tool. So essentially, if you have like your normal"},{"speaker":"[bryan_boorstein]","startTime":827.24,"endTime":831.56,"body":"five days that you train in like a week, or call it call it a week. Say you"},{"speaker":"[bryan_boorstein]","startTime":831.64,"endTime":834.84,"body":"extend those five days over a week and a half or whatever, then you're"},{"speaker":"[bryan_boorstein]","startTime":834.92,"endTime":838.36,"body":"essentially just getting three or four extra days of rest, But you're not"},{"speaker":"[bryan_boorstein]","startTime":838.36,"endTime":840.92,"body":"actually taking like a deload week. You're just kind of continuing to train"},{"speaker":"[bryan_boorstein]","startTime":841.16,"endTime":846.44,"body":"as normal and I really like those because, Um, you do feel recovered from"},{"speaker":"[bryan_boorstein]","startTime":846.52,"endTime":849.16,"body":"them, but I don't think that they're a permanent solution. At least not for"},{"speaker":"[bryan_boorstein]","startTime":849.16,"endTime":852.28,"body":"me like. it's not like I could just do a frequency deload every two or"},{"speaker":"[bryan_boorstein]","startTime":852.36,"endTime":856.2,"body":"three months and then never have to actually take like a fully load. Um. So"},{"speaker":"[bryan_boorstein]","startTime":856.36,"endTime":859.8,"body":"because of these frequency deloads, I didn't actually take a fullol deload."},{"speaker":"[bryan_boorstein]","startTime":859.96,"endTime":863.08,"body":"I just did two of these frequency deloads over like a three month period,"},{"speaker":"[bryan_boorstein]","startTime":864.28,"endTime":867.4,"body":"and I just kind recently in the last week have found myself starting to"},{"speaker":"[bryan_boorstein]","startTime":867.48,"endTime":871.64,"body":"feel fatigued. You know the not diet fatigue like I'm not. I'm not having"},{"speaker":"[bryan_boorstein]","startTime":871.96,"endTime":874.84,"body":"issues with with my diet or with food or anything like that. I'm not"},{"speaker":"[bryan_boorstein]","startTime":874.92,"endTime":878.28,"body":"feeling super hungry. I'm just feeling a little bit less motivated in the"},{"speaker":"[bryan_boorstein]","startTime":878.36,"endTime":879.4,"body":"gym and"},{"speaker":"[bryan_boorstein]","startTime":881.16,"endTime":885.56,"body":"motivation in the gym is for me personally, one of the the main factors"},{"speaker":"[bryan_boorstein]","startTime":885.72,"endTime":889.88,"body":"that tells me that it's time to deload. And so when I realized that that I"},{"speaker":"[bryan_boorstein]","startTime":889.96,"endTime":893.64,"body":"was kind of feeling this way, i decided that I was going to complete my"},{"speaker":"[bryan_boorstein]","startTime":893.72,"endTime":896.84,"body":"microcycle, And then I thought about the last time I did an active"},{"speaker":"[bryan_boorstein]","startTime":897.0,"endTime":899.96,"body":"recovery, Phe, And that has been, you know, like I said a really long time"},{"speaker":"[bryan_boorstein]","startTime":900.04,"endTime":903.64,"body":"ago, I've been doing frequency deloads, and then actual deloads, but I"},{"speaker":"[bryan_boorstein]","startTime":903.8,"endTime":907.08,"body":"never actually get out of the gym and just don't really do anything in"},{"speaker":"[bryan_boorstein]","startTime":907.24,"endTime":910.92,"body":"there, so I decided it was time and I'm actually really excited about it,"},{"speaker":"[bryan_boorstein]","startTime":911.0,"endTime":913.88,"body":"like as soon as I made that decision it. Almost felt like there was kind of"},{"speaker":"[bryan_boorstein]","startTime":913.96,"endTime":917.08,"body":"a weight lifted off of me 'cause the notion of like having to go through"},{"speaker":"[bryan_boorstein]","startTime":917.24,"endTime":921.56,"body":"another microcycle was kinda like just weighing on me. Um, so I feel great."},{"speaker":"[bryan_boorstein]","startTime":921.88,"endTime":925.24,"body":"I, uh, I'm going to go out and walk. I'm going to go biking. I haven't been"},{"speaker":"[bryan_boorstein]","startTime":925.32,"endTime":927.24,"body":"able to bike in a really long time, because"},{"speaker":"[bryan_boorstein]","startTime":928.28,"endTime":931.4,"body":"I just don't have an hour of time to like get out there and just go"},{"speaker":"[bryan_boorstein]","startTime":931.48,"endTime":934.12,"body":"explore, so I'm going to take my bike out instead of working out. I'm"},{"speaker":"[bryan_boorstein]","startTime":934.2,"endTime":937.16,"body":"goingnna go for like some, some casual bike rides around town. Maybe do a"},{"speaker":"[bryan_boorstein]","startTime":937.24,"endTime":939.72,"body":"trail or something like that, and uh,"},{"speaker":"[bryan_boorstein]","startTime":940.92,"endTime":945.48,"body":"play basketball. maybe one day something like that, so I'm excited about it"},{"speaker":"[bryan_boorstein]","startTime":945.64,"endTime":947.16,"body":"and then I will come back"},{"speaker":"[bryan_boorstein]","startTime":948.44,"endTime":952.2,"body":"on uh, July nineteenth, So I guess by the time this episode drops, which is"},{"speaker":"[bryan_boorstein]","startTime":952.2,"endTime":955.56,"body":"July twentieth, Um, I'll be training again so you guys may"},{"speaker":"[aaron_straker]","startTime":955.16,"endTime":956.16,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":955.64,"endTime":960.92,"body":"not even notice that I took a week out of the gym. Um, but um, but I'm"},{"speaker":"[bryan_boorstein]","startTime":961.08,"endTime":966.36,"body":"excited because my hip extension machine just shipped today, so it should"},{"speaker":"[bryan_boorstein]","startTime":966.44,"endTime":970.52,"body":"be here in time for me to begin my new, Uh, my new messo, and I don't"},{"speaker":"[bryan_boorstein]","startTime":970.68,"endTime":972.92,"body":"really think I'm going to change anything. I can actually talk about that"},{"speaker":"[bryan_boorstein]","startTime":973.0,"endTime":976.2,"body":"more on the next episode, but I really really really like the structure"},{"speaker":"[bryan_boorstein]","startTime":976.36,"endTime":979.8,"body":"that I have in my training right now. Uh, with the kind of muscular one"},{"speaker":"[bryan_boorstein]","startTime":979.96,"endTime":983.16,"body":"muscle group being like a priority in a session, one or two muc groups, and"},{"speaker":"[bryan_boorstein]","startTime":983.24,"endTime":986.76,"body":"then kind of filling in the gaps with small or doses of volume throughout"},{"speaker":"[bryan_boorstein]","startTime":986.92,"endTime":990.44,"body":"the week, so I really really like that. I like the order that I have them"},{"speaker":"[bryan_boorstein]","startTime":990.6,"endTime":993.88,"body":"in and everything, so I'm going to keep everything mostly the same and just"},{"speaker":"[bryan_boorstein]","startTime":994.28,"endTime":996.68,"body":"bring in the hip extension instead of"},{"speaker":"[bryan_boorstein]","startTime":1000.92,"endTime":1003.4,"body":"I. I. I don't know. I think I. what I might do to start because I don't"},{"speaker":"[bryan_boorstein]","startTime":1003.48,"endTime":1006.92,"body":"want to completely abolish the good morning. Um is, I'll probably do one"},{"speaker":"[bryan_boorstein]","startTime":1007.08,"endTime":1011.08,"body":"good morning set and one hip extension set, and then based on whichever one"},{"speaker":"[bryan_boorstein]","startTime":1011.08,"endTime":1014.28,"body":"of those I end up preferring, I may end up just doing two sets of one of"},{"speaker":"[bryan_boorstein]","startTime":1014.18,"endTime":1015.18,"body":"those. Um,"},{"speaker":"[bryan_boorstein]","startTime":1016.12,"endTime":1020.28,"body":"but anyways, that is future talk and um,"},{"speaker":"[bryan_boorstein]","startTime":1021.64,"endTime":1025.4,"body":"yeah, Ab training. We totally started training our abs as well, which is"},{"speaker":"[bryan_boorstein]","startTime":1025.56,"endTime":1029.56,"body":"cool. I, uh. I think I'm actually going to continue doing my abs twice a"},{"speaker":"[bryan_boorstein]","startTime":1029.56,"endTime":1033.24,"body":"week in my uh, in my week out of the gym, and I'm just going to go do them"},{"speaker":"[bryan_boorstein]","startTime":1033.3200000000002,"endTime":1035.96,"body":"on a playground or something like I, while I'm out for a walk. I'm just"},{"speaker":"[bryan_boorstein]","startTime":1035.62,"endTime":1036.62,"body":"going to like"},{"speaker":"[aaron_straker]","startTime":1035.96,"endTime":1036.96,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1036.44,"endTime":1039.88,"body":"do some hanging knee raises or something like that and just do it in"},{"speaker":"[bryan_boorstein]","startTime":1039.96,"endTime":1043.6399999999999,"body":"nature. Um, because I did commit to doing Abs, so I think that that makes"},{"speaker":"[bryan_boorstein]","startTime":1043.3400000000001,"endTime":1044.3400000000001,"body":"sense."},{"speaker":"[bryan_boorstein]","startTime":1044.74,"endTime":1045.74,"body":"and uh,"},{"speaker":"[bryan_boorstein]","startTime":1047.08,"endTime":1048.44,"body":"they were sore for three,"},{"speaker":"[bryan_boorstein]","startTime":1049.64,"endTime":1054.04,"body":"kind of almost a little residual soreness in the fourth day. Still, Um from"},{"speaker":"[bryan_boorstein]","startTime":1054.2,"endTime":1057.88,"body":"the from the Ab rollouts How about you Did you get sore from your Ab work"},{"speaker":"[aaron_straker]","startTime":1058.9,"endTime":1063.86,"body":"so the first day I went in to do them, which was Saturday. Believe Wesage and"},{"speaker":"[aaron_straker]","startTime":1064.34,"endTime":1065.94,"body":"I couldn't find the Ab wheel. I"},{"speaker":"[bryan_boorstein]","startTime":1065.5,"endTime":1066.5,"body":"right?"},{"speaker":"[aaron_straker]","startTime":1066.1,"endTime":1070.42,"body":"looked everywhere and I knew I'm a hundred percent certain I had seen one in"},{"speaker":"[aaron_straker]","startTime":1070.5,"endTime":1075.3,"body":"the gym before and I could not find it. So I did the um, like the reverse"},{"speaker":"[aaron_straker]","startTime":1075.46,"endTime":1079.3,"body":"crunches, like on on a bench you know with with a dumbll, and went super"},{"speaker":"[aaron_straker]","startTime":1079.46,"endTime":1083.38,"body":"light fifteen pounds cause I was like I always do this. I overcome it and"},{"speaker":"[aaron_straker]","startTime":1083.46,"endTime":1084.9,"body":"then they crushed for like a week,"},{"speaker":"[bryan_boorstein]","startTime":1084.62,"endTime":1085.62,"body":"right?"},{"speaker":"[aaron_straker]","startTime":1085.06,"endTime":1088.5,"body":"and then it will impact my leg day and stuff, because they' so smoke,"},{"speaker":"[bryan_boorstein]","startTime":1088.1,"endTime":1089.1,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":1089.14,"endTime":1090.98,"body":"so I didn't really get sore from that."},{"speaker":"[bryan_boorstein]","startTime":1090.54,"endTime":1091.54,"body":"good."},{"speaker":"[aaron_straker]","startTime":1090.76,"endTime":1091.76,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":1092.58,"endTime":1095.94,"body":"but it's different like that. The Ab wheel. That's the whole reason I like"},{"speaker":"[aaron_straker]","startTime":1096.02,"endTime":1102.74,"body":"it. It's a very demanding you know, um. movement, so I'm going to look. I"},{"speaker":"[aaron_straker]","startTime":1102.82,"endTime":1106.18,"body":"guess either today tomorrow when I go to the gym and if I I find, I'm just"},{"speaker":"[aaron_straker]","startTime":1106.18,"endTime":1109.22,"body":"going to buy one. you know, like ten dollars on Amazon. Um, I'll biy and"},{"speaker":"[aaron_straker]","startTime":1109.3,"endTime":1112.26,"body":"leave it at the gym when I leave Min. I don't care about that at all. Um, I"},{"speaker":"[aaron_straker]","startTime":1112.34,"endTime":1113.7,"body":"just want to be able to do it be cause it's"},{"speaker":"[bryan_boorstein]","startTime":1113.26,"endTime":1114.26,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1113.78,"endTime":1117.3,"body":"like realistically one of the few a movements that I like don't despise"},{"speaker":"[aaron_straker]","startTime":1117.62,"endTime":1122.02,"body":"doing. and I feel that it's a very effective you know for for me personally,"},{"speaker":"[aaron_straker]","startTime":1122.18,"endTime":1126.58,"body":"So Um, that is going. You know. I'm I'm down. I'm sticking to it."},{"speaker":"[bryan_boorstein]","startTime":1126.26,"endTime":1127.26,"body":"yep."},{"speaker":"[aaron_straker]","startTime":1126.66,"endTime":1130.9,"body":"you know, I going going through with it, So I uh, have to find that a wheel"},{"speaker":"[aaron_straker]","startTime":1130.8,"endTime":1131.8,"body":"for sure."},{"speaker":"[bryan_boorstein]","startTime":1131.08,"endTime":1134.92,"body":"yeah. Well, the reason I think the Ab wheel gets see so sore is because"},{"speaker":"[bryan_boorstein]","startTime":1135.08,"endTime":1137.24,"body":"it's a lengthened overload movement right,"},{"speaker":"[aaron_straker]","startTime":1137.04,"endTime":1138.04,"body":"Yep,"},{"speaker":"[bryan_boorstein]","startTime":1137.4,"endTime":1141.48,"body":"so we take it back to the to the overload range like very much like when I"},{"speaker":"[bryan_boorstein]","startTime":1141.56,"endTime":1143.96,"body":"was doing them. And I would approach failure."},{"speaker":"[bryan_boorstein]","startTime":1145.32,"endTime":1149.08,"body":"It was that very very bottom stretch position where it's like if I can get"},{"speaker":"[bryan_boorstein]","startTime":1149.24,"endTime":1152.44,"body":"out of this stretch position, the rest of the rep is pretty easy."},{"speaker":"[bryan_boorstein]","startTime":1153.48,"endTime":1158.44,"body":"Um. but getting out of the stretch is is the the real challenge. So uh,"},{"speaker":"[bryan_boorstein]","startTime":1158.84,"endTime":1161.96,"body":"yeah, that's a. that's a hell of an overload. When that's the position that"},{"speaker":"[bryan_boorstein]","startTime":1162.04,"endTime":1165.32,"body":"that you're stuck in versus like in a crunch, you know. the, it's a"},{"speaker":"[bryan_boorstein]","startTime":1165.32,"endTime":1166.6,"body":"shortened position Overload."},{"speaker":"[aaron_straker]","startTime":1166.76,"endTime":1167.76,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":1167.32,"endTime":1170.68,"body":"Um, so it's like the top of the movement where where it's going to be"},{"speaker":"[bryan_boorstein]","startTime":1170.68,"endTime":1174.28,"body":"hardest and significantly less damage. Um, so I think it's it's I think the"},{"speaker":"[bryan_boorstein]","startTime":1174.28,"endTime":1176.04,"body":"weighted reverse crunch that we're doing."},{"speaker":"[bryan_boorstein]","startTime":1177.56,"endTime":1181.08,"body":"I don't. I think that's actually a lengthened overload movement too. but"},{"speaker":"[bryan_boorstein]","startTime":1181.4,"endTime":1186.84,"body":"um, but I think that's okay because we're only doing two sets a session, so"},{"speaker":"[bryan_boorstein]","startTime":1186.92,"endTime":1189.88,"body":"I think that it's probably good that we're choosing damaging movements."},{"speaker":"[bryan_boorstein]","startTime":1190.04,"endTime":1193.56,"body":"Whereas, if we were going to commit to like six or seven that Se session,"},{"speaker":"[bryan_boorstein]","startTime":1193.64,"endTime":1196.44,"body":"we would probably want to opt more for like short range overload movements."},{"speaker":"[aaron_straker]","startTime":1196.9,"endTime":1198.18,"body":"I agree one hundred percent."},{"speaker":"[bryan_boorstein]","startTime":1199.08,"endTime":1203.32,"body":"Yeah, um, word up. Well, let's talk about our diet. Are we ready for that?"},{"speaker":"[bryan_boorstein]","startTime":1203.94,"endTime":1204.94,"body":"You want to?"},{"speaker":"[aaron_straker]","startTime":1204.42,"endTime":1205.94,"body":"Yeah, let's get on the diet stuff."},{"speaker":"[bryan_boorstein]","startTime":1205.96,"endTime":1209.88,"body":"Yeah, So we're going to talk about. Uh, kind of like a normal day of eating"},{"speaker":"[bryan_boorstein]","startTime":1209.96,"endTime":1214.52,"body":"for us. Like timing, and uh meal. What it's made of? so Uh"},{"speaker":"[aaron_straker]","startTime":1214.44,"endTime":1215.44,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1214.84,"endTime":1217.96,"body":"composition. So yeah, go, ahe, go for. Tell us what's going on? How do you"},{"speaker":"[bryan_boorstein]","startTime":1217.5,"endTime":1218.5,"body":"eat?"},{"speaker":"[aaron_straker]","startTime":1218.34,"endTime":1222.5,"body":"so I guess I'll uh, before I get into that specific, just kind of where I'm"},{"speaker":"[aaron_straker]","startTime":1222.58,"endTime":1226.18,"body":"at. I'm on the very tailland of my diet. Um. decided you know, for better,"},{"speaker":"[aaron_straker]","startTime":1226.42,"endTime":1230.66,"body":"for worse, it's going to be over like pretty much August first. Um, I'm just"},{"speaker":"[aaron_straker]","startTime":1232.1,"endTime":1236.1,"body":"I don't really see a benefit in me getting any leaner at this point. Really,"},{"speaker":"[aaron_straker]","startTime":1236.98,"endTime":1243.46,"body":"Um, and some of that is I just one. I'm I'm you know, reaching a number on"},{"speaker":"[aaron_straker]","startTime":1243.54,"endTime":1247.46,"body":"the scale, I kind of do not like to see. you know. I don't really have any"},{"speaker":"[aaron_straker]","startTime":1247.62,"endTime":1251.3,"body":"plans of seeing one eighties, you know, one eighty nine, and anything on the"},{"speaker":"[aaron_straker]","startTime":1251.38,"endTime":1255.78,"body":"scale ever again, and I'm getting pretty close to that so that is a little"},{"speaker":"[aaron_straker]","startTime":1255.86,"endTime":1261.14,"body":"bit of just like a bigerxia type thing. Um, I don't have any plans of of"},{"speaker":"[aaron_straker]","startTime":1261.22,"endTime":1264.18,"body":"getting on stage any timee sooner or anything like that, so I just don't see"},{"speaker":"[aaron_straker]","startTime":1264.26,"endTime":1268.02,"body":"a benefit of going like you know, I'm I'm at ten percent body fat. I have"},{"speaker":"[aaron_straker]","startTime":1268.1,"endTime":1271.7,"body":"abs. Sorry, Have abs. I have like some veins coming through on my abs like"},{"speaker":"[aaron_straker]","startTime":1271.78,"endTime":1274.18,"body":"there's no benefit to me getting any leaner in my in my"},{"speaker":"[bryan_boorstein]","startTime":1273.82,"endTime":1274.82,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1274.34,"endTime":1280.34,"body":"personal opinion right now. So and plus, I love like I love the phase of"},{"speaker":"[aaron_straker]","startTime":1280.58,"endTime":1283.22,"body":"transitioning out of a diet when you're like adding the"},{"speaker":"[aaron_straker]","startTime":1283.22,"endTime":1287.7,"body":"carbohydrate back in. you subjectively feel so much better. Your training"},{"speaker":"[bryan_boorstein]","startTime":1283.38,"endTime":1284.38,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":1287.86,"endTime":1291.7,"body":"sessions are better. You have more energy and then on like top of that your,"},{"speaker":"[aaron_straker]","startTime":1291.94,"endTime":1295.06,"body":"you know muscle glickage and stores are filling out and you look better on"},{"speaker":"[aaron_straker]","startTime":1294.88,"endTime":1295.88,"body":"top of it, So"},{"speaker":"[bryan_boorstein]","startTime":1295.18,"endTime":1296.18,"body":"mhm,"},{"speaker":"[aaron_straker]","startTime":1295.7,"endTime":1298.9,"body":"it's like Across the board is a net positive with everything like you're"},{"speaker":"[aaron_straker]","startTime":1299.06,"endTime":1302.66,"body":"eating more. You have more energy levels. Your sex drive starts to return."},{"speaker":"[aaron_straker]","startTime":1302.98,"endTime":1306.66,"body":"You look better. It's like it. It's just it's it's literally fucking awesome,"},{"speaker":"[aaron_straker]","startTime":1306.74,"endTime":1309.94,"body":"so I want that to happen, So it's another aspect there. Um,"},{"speaker":"[aaron_straker]","startTime":1311.22,"endTime":1315.46,"body":"and I have. Like just in the past couple of days have started to get that"},{"speaker":"[aaron_straker]","startTime":1315.7,"endTime":1319.62,"body":"like a little bit of diet fatigue. Um. and how I've I've noticed it in two"},{"speaker":"[aaron_straker]","startTime":1319.7,"endTime":1324.34,"body":"ways. I am generally, uh. I generally recover very very well from training."},{"speaker":"[aaron_straker]","startTime":1324.58,"endTime":1328.18,"body":"It's unless I ramp something up, you know, way too quickly or something like"},{"speaker":"[aaron_straker]","startTime":1328.18,"endTime":1331.78,"body":"that, I'm generally recovered in like forty eight hours. Rarely do I have to"},{"speaker":"[aaron_straker]","startTime":1331.86,"endTime":1336.34,"body":"modify my. um. Excuse me planned intervals of training"},{"speaker":"[bryan_boorstein]","startTime":1336.06,"endTime":1337.06,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1336.5,"endTime":1339.94,"body":"because I'm like overly sore and I can just tell it's like it's lingering a"},{"speaker":"[aaron_straker]","startTime":1340.02,"endTime":1345.86,"body":"little bit more. Um, and then I can just feel a little bit of like the like,"},{"speaker":"[aaron_straker]","startTime":1345.94,"endTime":1349.22,"body":"a subjective, like pressure on myself, which is just like means like I have"},{"speaker":"[aaron_straker]","startTime":1349.3,"endTime":1353.14,"body":"just a little bit less energy. My legs are like a little bit heavier. Um, I'm"},{"speaker":"[aaron_straker]","startTime":1353.3,"endTime":1358.66,"body":"not as interested in like you know, going out on a on a you know, a big hike"},{"speaker":"[aaron_straker]","startTime":1358.82,"endTime":1361.62,"body":"or something like that. It's just like a little bit disinterested, and I can"},{"speaker":"[aaron_straker]","startTime":1361.7,"endTime":1366.42,"body":"tell that that's setting in. Um, so I mean, that's how I know. It's kind of"},{"speaker":"[aaron_straker]","startTime":1366.58,"endTime":1370.42,"body":"for me, like I said For my goals. It's that's where I'm pretty much at and"},{"speaker":"[aaron_straker]","startTime":1370.5,"endTime":1376.02,"body":"then getting into kind of how I, how I structure it. Um, I like to do. I. I"},{"speaker":"[aaron_straker]","startTime":1376.1,"endTime":1380.74,"body":"have found what works best for me is five meals per day. Um, those are a"},{"speaker":"[aaron_straker]","startTime":1380.82,"endTime":1384.98,"body":"combination of different meals, And then that basically what it looks like is"},{"speaker":"[aaron_straker]","startTime":1385.06,"endTime":1390.02,"body":"I have a a breakfast. I will have a pre workout meal. Um, I'm still doing an"},{"speaker":"[aaron_straker]","startTime":1390.1,"endTime":1393.54,"body":"inchure workout. That's a. That's a change that I have taken with this Um,"},{"speaker":"[aaron_straker]","startTime":1393.78,"endTime":1397.54,"body":"particular diet phases. Instead of having like carbs with dinner or something"},{"speaker":"[aaron_straker]","startTime":1397.62,"endTime":1402.98,"body":"like that, I've opted to keep my carbohydrate in my inchra workout. Um, so"},{"speaker":"[aaron_straker]","startTime":1403.06,"endTime":1406.58,"body":"that is like technically a sixth meal, although it's it's not really meal to"},{"speaker":"[aaron_straker]","startTime":1406.82,"endTime":1411.06,"body":"drink. Uh, and then I will have a post workout and then I'll have basically"},{"speaker":"[aaron_straker]","startTime":1411.54,"endTime":1414.98,"body":"like uh, lunch two, or sorry, lunch, 'cause I called the first one pre"},{"speaker":"[aaron_straker]","startTime":1415.14,"endTime":1419.7,"body":"workout and then I have dinner. So how I have 'em is my three"},{"speaker":"[aaron_straker]","startTime":1420.74,"endTime":1425.38,"body":"highest carbohydrate meals are going to be my intra workout, my post workout"},{"speaker":"[aaron_straker]","startTime":1425.7,"endTime":1431.14,"body":"and my pre workout, so stacking my carbohydrate mostly around those, and"},{"speaker":"[aaron_straker]","startTime":1431.24,"endTime":1432.24,"body":"then, uh,"},{"speaker":"[aaron_straker]","startTime":1433.14,"endTime":1437.86,"body":"recently, as of my you know, last, um, diet update where you know my coach is"},{"speaker":"[aaron_straker]","startTime":1437.94,"endTime":1443.22,"body":"removed, Um, some more carbohydrate. I am now doing no starches with my lunch"},{"speaker":"[aaron_straker]","startTime":1443.54,"endTime":1447.22,"body":"or dinner, and just to be clear, I'm calling at lunch and dinner, but from a"},{"speaker":"[aaron_straker]","startTime":1447.3,"endTime":1452.82,"body":"time standpoint that lunch is generally around four p, m, five p, M. And then"},{"speaker":"[bryan_boorstein]","startTime":1449.38,"endTime":1450.38,"body":"Hm."},{"speaker":"[aaron_straker]","startTime":1452.98,"endTime":1455.3,"body":"that dinner is anywhere from like seven to nine"},{"speaker":"[aaron_straker]","startTime":1455.62,"endTime":1459.86,"body":"or nine thirty. In the case of last night, 'cause I got like was paying"},{"speaker":"[aaron_straker]","startTime":1460.02,"endTime":1464.26,"body":"attention in working. so um, it's not like I'm having lunch at noon and and"},{"speaker":"[aaron_straker]","startTime":1464.26,"endTime":1466.9,"body":"no carbs or anything like that, and then breakfast willll have um"},{"speaker":"[aaron_straker]","startTime":1467.14,"endTime":1471.3,"body":"carbohydrate. So uh, that is kind of my structure. And then do you want to"},{"speaker":"[aaron_straker]","startTime":1471.3,"endTime":1474.42,"body":"talk about your structure and then maybe we'll um, you know, cover like"},{"speaker":"[aaron_straker]","startTime":1474.5,"endTime":1475.78,"body":"specific foods that we're doing."},{"speaker":"[bryan_boorstein]","startTime":1476.68,"endTime":1481.4,"body":"Yeah, I think mine are tied a little bit together, because essentially I"},{"speaker":"[bryan_boorstein]","startTime":1481.62,"endTime":1482.62,"body":"only have"},{"speaker":"[bryan_boorstein]","startTime":1483.56,"endTime":1487.96,"body":"liquid food up until about noon or one usually,"},{"speaker":"[bryan_boorstein]","startTime":1489.16,"endTime":1491.64,"body":"and then I have two meals in a snack,"},{"speaker":"[bryan_boorstein]","startTime":1493.16,"endTime":1494.52,"body":"so I guess that's my structure."},{"speaker":"[aaron_straker]","startTime":1494.92,"endTime":1495.92,"body":"H."},{"speaker":"[bryan_boorstein]","startTime":1495.64,"endTime":1499.4,"body":"The composition is probably a little bit more important, as far as the"},{"speaker":"[bryan_boorstein]","startTime":1499.48,"endTime":1500.92,"body":"details of that structure go."},{"speaker":"[aaron_straker]","startTime":1501.62,"endTime":1505.62,"body":"Definitely okay, Yeah, let's talk about the the details, then I'll uh, I'll"},{"speaker":"[aaron_straker]","startTime":1505.78,"endTime":1510.66,"body":"start. So my breakfast is, I eat the same thing. Basically every single day"},{"speaker":"[aaron_straker]","startTime":1510.74,"endTime":1514.02,"body":"with breakfast I will modify something things like slightly, but I love it."},{"speaker":"[aaron_straker]","startTime":1513.94,"endTime":1517.22,"body":"It's like my. It's literally the highlight of my day and I look forward to it"},{"speaker":"[aaron_straker]","startTime":1517.38,"endTime":1521.94,"body":"so much, which sounds kind of corny. I suppose, but um, I'm here for it. so I"},{"speaker":"[aaron_straker]","startTime":1522.1,"endTime":1526.58,"body":"always do a lot of spinach pretty much as as uh, as not as much as I can, but"},{"speaker":"[aaron_straker]","startTime":1526.74,"endTime":1531.38,"body":"at least seventy five grams of spinach. Um, and then I'll usually do two eggs"},{"speaker":"[aaron_straker]","startTime":1532.26,"endTime":1536.98,"body":"and I will f. I, I aim to split my protein throughout those you know, five"},{"speaker":"[aaron_straker]","startTime":1537.14,"endTime":1542.18,"body":"meals approximately evenly, so depending on Um, how much I need, but that my"},{"speaker":"[aaron_straker]","startTime":1542.26,"endTime":1546.26,"body":"egg whites that I then supplement those two eggs with will scale up and down."},{"speaker":"[aaron_straker]","startTime":1546.82,"endTime":1551.86,"body":"Um. So I generally I'm aiming around like fifty to fifty five, Um, about"},{"speaker":"[aaron_straker]","startTime":1552.02,"endTime":1555.46,"body":"fifty to sixty. I should say grams protein with each of those meals, and then"},{"speaker":"[aaron_straker]","startTime":1555.62,"endTime":1560.02,"body":"that you know would correspond how much E, wee I do, uh, liquid egg whites in"},{"speaker":"[aaron_straker]","startTime":1560.18,"endTime":1565.46,"body":"grams, and then I will do approximately like half a avocado, which is going"},{"speaker":"[aaron_straker]","startTime":1565.54,"endTime":1569.46,"body":"to be approximately fifty to seventy grams, depending on the size of it, and"},{"speaker":"[aaron_straker]","startTime":1569.7,"endTime":1573.86,"body":"then a little bit of fruit. Generally a berry, uh, strawberries right now,"},{"speaker":"[aaron_straker]","startTime":1574.1,"endTime":1577.7,"body":"just because I don't have that much carbohydrate, I can eat, you know in that"},{"speaker":"[aaron_straker]","startTime":1577.86,"endTime":1582.34,"body":"meal and you get the most volume out of you know, strawberries, as opposed to"},{"speaker":"[aaron_straker]","startTime":1582.42,"endTime":1585.78,"body":"you know pretty much all other types of fruits, but that might be berry"},{"speaker":"[aaron_straker]","startTime":1585.94,"endTime":1591.06,"body":"sometimes too, and then I will, Um, for my starchic carbohydrate with"},{"speaker":"[aaron_straker]","startTime":1591.14,"endTime":1596.34,"body":"breakfast will be, Um, is eko bread, Um, so I, I've recently converted to try"},{"speaker":"[aaron_straker]","startTime":1596.42,"endTime":1600.74,"body":"and remove as much, um, unnecessarily like a gluten and stuff from my diet"},{"speaker":"[aaron_straker]","startTime":1601.14,"endTime":1605.7,"body":"just to kind of hedge my bet, Um. My, my digestions never been really really"},{"speaker":"[aaron_straker]","startTime":1606.1,"endTime":1610.74,"body":"fantastic. and just the more stuff I pay attention to with the increasing"},{"speaker":"[aaron_straker]","startTime":1610.9,"endTime":1614.34,"body":"incidents of like auto immunity and stuff, I'm just kind of playing it safe."},{"speaker":"[aaron_straker]","startTime":1614.58,"endTime":1618.18,"body":"I enjoy it just as much as bread that has gluten in it. So it it seemed like"},{"speaker":"[aaron_straker]","startTime":1618.18,"endTime":1621.94,"body":"a no brainer for me. Um, right now, that's only one slice. Once is"},{"speaker":"[aaron_straker]","startTime":1622.1,"endTime":1625.14,"body":"approximately forty grarams, but uh, you know, in times where I have much"},{"speaker":"[aaron_straker]","startTime":1625.22,"endTime":1628.58,"body":"more carbohydrate that'll up to like three slices or something like that, and"},{"speaker":"[aaron_straker]","startTime":1628.48,"endTime":1629.48,"body":"then more fruit"},{"speaker":"[aaron_straker]","startTime":1630.66,"endTime":1634.82,"body":"that first, um meal I, my pre workkout meal, which is about an hour before"},{"speaker":"[aaron_straker]","startTime":1634.98,"endTime":1640.26,"body":"training will be Uh, some way, isolate cream of rice and blueberries, Um, I"},{"speaker":"[aaron_straker]","startTime":1640.42,"endTime":1644.34,"body":"really really like the cream of rice. It digest super super easily. Uh, so"},{"speaker":"[aaron_straker]","startTime":1644.42,"endTime":1649.94,"body":"that is something that for most people, I probably wouldn't recommend keeping"},{"speaker":"[aaron_straker]","startTime":1650.1,"endTime":1653.62,"body":"in this laate into the diet because you don't get to eat that much of it, but"},{"speaker":"[aaron_straker]","startTime":1653.78,"endTime":1658.58,"body":"my hunger's been surprisingly really low. Um, so I'm like it. If it, if it's"},{"speaker":"[aaron_straker]","startTime":1658.66,"endTime":1662.74,"body":"not broken, don't fix it, type of thing, and I've just left that in and then"},{"speaker":"[aaron_straker]","startTime":1662.9,"endTime":1668.5,"body":"I will put right now about five grams of uh caca nibs on that just to get a"},{"speaker":"[aaron_straker]","startTime":1668.5,"endTime":1672.1,"body":"little bit of extra quality fats and diversify my fat andtake a little bit"},{"speaker":"[aaron_straker]","startTime":1672.26,"endTime":1676.1,"body":"there. So I'll do that. The intra workout's pretty, just pretty much just uh,"},{"speaker":"[aaron_straker]","startTime":1676.18,"endTime":1681.62,"body":"gatery powder, Um, pretty self explanatory. there. The post workout is very"},{"speaker":"[aaron_straker]","startTime":1681.78,"endTime":1684.98,"body":"similar to the pre worko. It's going to be some way isolate. and then what I"},{"speaker":"[aaron_straker]","startTime":1684.98,"endTime":1689.3,"body":"will do is go with Um oats for this one and then a like. right now. it's"},{"speaker":"[aaron_straker]","startTime":1689.46,"endTime":1693.06,"body":"about only half a banana, so about forty forty five grams of a banana. Just"},{"speaker":"[aaron_straker]","startTime":1693.14,"endTime":1696.26,"body":"because I just don't have that much carbohydrate, but generally, when I'm not"},{"speaker":"[aaron_straker]","startTime":1696.34,"endTime":1699.94,"body":"dieting that will be, you know, a full banana, Um, and a lot more oats than"},{"speaker":"[aaron_straker]","startTime":1700.02,"endTime":1704.26,"body":"I'm doing now. and those are pretty much my. three. You know, technically"},{"speaker":"[aaron_straker]","startTime":1704.34,"endTime":1708.1,"body":"four if you include that uh, intro workout of my carbohydrate meal, so I'm"},{"speaker":"[aaron_straker]","startTime":1708.18,"endTime":1713.14,"body":"pretty much done eating starchy carbohydrate in any uh, meaningful degree by"},{"speaker":"[aaron_straker]","startTime":1713.78,"endTime":1717.54,"body":"two to three p. M in the day after I'm done training. And then that leaves me"},{"speaker":"[bryan_boorstein]","startTime":1716.2,"endTime":1717.88,"body":"And how many have you had at that point?"},{"speaker":"[aaron_straker]","startTime":1719.3,"endTime":1723.54,"body":"Um right now, one hundred and eighty, so that my high day is one hundred and"},{"speaker":"[aaron_straker]","startTime":1723.62,"endTime":1725.38,"body":"eighty of grams of carbohydrate,"},{"speaker":"[aaron_straker]","startTime":1727.22,"endTime":1731.06,"body":"and then my kind of lunch and dinner, Um, right now, I've just been doing"},{"speaker":"[aaron_straker]","startTime":1731.22,"endTime":1734.98,"body":"stir fry, Uh, because it's really really simple. I enjoy the shit out of it"},{"speaker":"[aaron_straker]","startTime":1735.3,"endTime":1740.58,"body":"and it gets me a lot of vegetable intakes. so then I will do um for the lunch"},{"speaker":"[aaron_straker]","startTime":1740.74,"endTime":1744.42,"body":"and the dinner are pretty much identical, except I will swap a protein"},{"speaker":"[aaron_straker]","startTime":1744.66,"endTime":1748.82,"body":"source. So, for example, yesterday, for for the lunch I did chicken, uh,"},{"speaker":"[aaron_straker]","startTime":1748.98,"endTime":1752.58,"body":"chicken breast, and then for dinner I did a top syloin Ah, that I kind of"},{"speaker":"[aaron_straker]","startTime":1752.66,"endTime":1756.5,"body":"like had previously cooked, and then I'll like slice it thinly, Um, and then"},{"speaker":"[aaron_straker]","startTime":1756.58,"endTime":1760.42,"body":"I have a mixed vegetables that I've been doing. So this week I have uh,"},{"speaker":"[aaron_straker]","startTime":1760.5,"endTime":1765.14,"body":"Brussels sprouts, I have red bell peppers, yellow bet, yellow bell peppers,"},{"speaker":"[aaron_straker]","startTime":1765.3,"endTime":1771.94,"body":"green bell peppers, Uh, white onion broccoli, cauliflower, um, carrot and"},{"speaker":"[aaron_straker]","startTime":1772.74,"endTime":1777.38,"body":"snap peas, and maybe one that I can't think of, But those are like the seven"},{"speaker":"[aaron_straker]","startTime":1777.62,"endTime":1781.14,"body":"vegetables that I just you know, chopped up and put it together in a big"},{"speaker":"[aaron_straker]","startTime":1781.3,"endTime":1784.82,"body":"container. And then I will do you know, approximately two hundred to two"},{"speaker":"[aaron_straker]","startTime":1784.98,"endTime":1788.02,"body":"hundred and twenty five grams of those raw vegetables with that stir fry I"},{"speaker":"[aaron_straker]","startTime":1788.18,"endTime":1792.02,"body":"put ' in the pan, cook ' up with a little bit of avocado oil spray. And then"},{"speaker":"[aaron_straker]","startTime":1792.1,"endTime":1794.5,"body":"I will use one tablespoon of"},{"speaker":"[aaron_straker]","startTime":1795.7,"endTime":1800.82,"body":"which is approximately fifteen grams of like a stir fry sauce. So I have"},{"speaker":"[aaron_straker]","startTime":1800.98,"endTime":1804.18,"body":"found if if you really go to the grocery store and like compare ' you,"},{"speaker":"[aaron_straker]","startTime":1804.34,"endTime":1808.74,"body":"there's really aggressively, um, macro friendly sauces, Um, especially in the"},{"speaker":"[aaron_straker]","startTime":1808.74,"endTime":1812.1,"body":"low quantities, so like a, like the Kevins, you know Paleo foods. I think"},{"speaker":"[aaron_straker]","startTime":1812.1,"endTime":1815.38,"body":"it's called mix, a tarioaki, One that's only two grams of"},{"speaker":"[bryan_boorstein]","startTime":1815.1,"endTime":1816.1,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1815.86,"endTime":1820.5,"body":"carbohydrate per serving, So two grams and then I'll use like this spicy ah"},{"speaker":"[aaron_straker]","startTime":1820.74,"endTime":1825.06,"body":"sauce in the in the evening that has Uh, four grams and I'll make sure I"},{"speaker":"[aaron_straker]","startTime":1825.14,"endTime":1829.22,"body":"save. you know, approximately five to six scrams get me through that, Um. And"},{"speaker":"[aaron_straker]","startTime":1829.46,"endTime":1832.02,"body":"that's you know, that's my lunch and dinner. And those are, you know, big"},{"speaker":"[aaron_straker]","startTime":1832.18,"endTime":1836.26,"body":"volumes of food. you know, the the. the amount of chicken and steak, or you"},{"speaker":"[aaron_straker]","startTime":1836.26,"endTime":1839.3,"body":"know, pork, like I did last week is anywhere from like a hundred and seventy"},{"speaker":"[aaron_straker]","startTime":1839.38,"endTime":1842.34,"body":"five to like two hundred and twenty five grams. So that I mean it keeps me"},{"speaker":"[aaron_straker]","startTime":1842.42,"endTime":1846.5,"body":"satiated. I am the only time I am truly hungry is when I wake up, because"},{"speaker":"[aaron_straker]","startTime":1846.58,"endTime":1852.26,"body":"I've been fasting, for you know, ten hours or whatever. And then if um, I end"},{"speaker":"[aaron_straker]","startTime":1852.34,"endTime":1857.46,"body":"up working too long and push my training session back and go too long between"},{"speaker":"[aaron_straker]","startTime":1857.7,"endTime":1860.9,"body":"like that second meal and the third meal, and that's just from timing"},{"speaker":"[aaron_straker]","startTime":1861.14,"endTime":1865.22,"body":"standpoint. But uh, I mean that is what the majority of my you know eating"},{"speaker":"[aaron_straker]","startTime":1865.38,"endTime":1866.58,"body":"looks like at this point."},{"speaker":"[bryan_boorstein]","startTime":1866.76,"endTime":1869.48,"body":"Are you over boodywight and protein gras day?"},{"speaker":"[aaron_straker]","startTime":1870.0,"endTime":1871.0,"body":"Oh yeah,"},{"speaker":"[bryan_boorstein]","startTime":1870.76,"endTime":1873.56,"body":"That's what I thought, cause, if you're only eating like a hundred and"},{"speaker":"[bryan_boorstein]","startTime":1873.64,"endTime":1877.56,"body":"eighty or two hundred grams of carbs on your high day, then if you're not"},{"speaker":"[bryan_boorstein]","startTime":1877.72,"endTime":1881.72,"body":"eating like two hundred and fifty grams of protein or something like that,"},{"speaker":"[bryan_boorstein]","startTime":1881.88,"endTime":1885.32,"body":"I mean your just total color consumption is low, because I know that you're"},{"speaker":"[bryan_boorstein]","startTime":1885.48,"endTime":1887.16,"body":"not like a huge high fat guy or anything."},{"speaker":"[aaron_straker]","startTime":1887.86,"endTime":1889.3,"body":"no fats are fats are low."},{"speaker":"[bryan_boorstein]","startTime":1889.02,"endTime":1890.02,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1889.54,"endTime":1892.58,"body":"I mean well low for me, which is fifty five. Um."},{"speaker":"[bryan_boorstein]","startTime":1891.96,"endTime":1894.84,"body":"that's really well. Yeah, I mean, so if you have two, you have eight"},{"speaker":"[bryan_boorstein]","startTime":1895.0,"endTime":1899.48,"body":"hundred calories from carbs, and then you have five hundred calories from"},{"speaker":"[bryan_boorstein]","startTime":1899.56,"endTime":1902.2,"body":"fat. so you're at thirteen hundred calories and"},{"speaker":"[aaron_straker]","startTime":1901.88,"endTime":1902.88,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1902.36,"endTime":1905.88,"body":"then you basically have the rest of them to make up from protein. So if"},{"speaker":"[bryan_boorstein]","startTime":1905.88,"endTime":1909.0,"body":"it's like two fifty, it's like a thousand calor from protein. That's twenty"},{"speaker":"[bryan_boorstein]","startTime":1909.16,"endTime":1910.76,"body":"three hundred calories. Is that about right?"},{"speaker":"[aaron_straker]","startTime":1911.54,"endTime":1914.34,"body":"my protein is higher than that right now. it's two eighty five."},{"speaker":"[bryan_boorstein]","startTime":1914.52,"endTime":1917.56,"body":"Okay, so you're at like twenty four hundred calories more or less"},{"speaker":"[aaron_straker]","startTime":1917.7,"endTime":1918.98,"body":"Yeah, and I mean that's"},{"speaker":"[bryan_boorstein]","startTime":1918.12,"endTime":1919.32,"body":"with a lot of protein."},{"speaker":"[aaron_straker]","startTime":1920.5,"endTime":1922.98,"body":"yeah. I mean, I, I prefer a higher protein"},{"speaker":"[bryan_boorstein]","startTime":1922.94,"endTime":1923.94,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1923.22,"endTime":1927.54,"body":"intake. Um. it's just like, Like what we know from those from those overeing"},{"speaker":"[bryan_boorstein]","startTime":1927.34,"endTime":1928.34,"body":"right,"},{"speaker":"[aaron_straker]","startTime":1927.62,"endTime":1931.62,"body":"studies. You're never going to ste as body fat. I mean, at the very worst"},{"speaker":"[aaron_straker]","startTime":1931.86,"endTime":1936.34,"body":"case you, your body will convert it to Uh, a carbohydrate through glucocom"},{"speaker":"[aaron_straker]","startTime":1936.5,"endTime":1941.3,"body":"neogenesis, which you're essentially burning calories by, you know, cleaving"},{"speaker":"[aaron_straker]","startTime":1941.46,"endTime":1945.46,"body":"that in that process anyway. So at the very worst you, it becomes an"},{"speaker":"[aaron_straker]","startTime":1945.54,"endTime":1946.82,"body":"expensive carbohydrate"},{"speaker":"[bryan_boorstein]","startTime":1946.94,"endTime":1947.94,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1947.3,"endTime":1950.5,"body":"It's it's uh. it's just very safe in my, in my opinion,"},{"speaker":"[bryan_boorstein]","startTime":1950.36,"endTime":1954.76,"body":"for sure, Yeah, it's interesting to see that. Um, because I actually take"},{"speaker":"[bryan_boorstein]","startTime":1954.92,"endTime":1957.96,"body":"the opposite approach, like my fats are similar to yours. Like sixty or"},{"speaker":"[bryan_boorstein]","startTime":1958.04,"endTime":1962.92,"body":"sixty five. Um, but I'm like, probably two hundred grams of protein a day"},{"speaker":"[bryan_boorstein]","startTime":1963.24,"endTime":1967.08,"body":"and two eighty five to three hundred on the carbs. So it's like literally"},{"speaker":"[bryan_boorstein]","startTime":1967.16,"endTime":1970.28,"body":"the inverse of what you're doing with the protein and carbs. and I think"},{"speaker":"[bryan_boorstein]","startTime":1970.06,"endTime":1971.06,"body":"that I."},{"speaker":"[bryan_boorstein]","startTime":1971.88,"endTime":1976.44,"body":"I. I think I prefer that, I guess for like to provide more more glycogen"},{"speaker":"[bryan_boorstein]","startTime":1976.6,"endTime":1980.28,"body":"and fuel and whatever, and I and I think I feel better that way, but I"},{"speaker":"[bryan_boorstein]","startTime":1980.36,"endTime":1983.88,"body":"guess I've never really tried jacking the protein up and and keeping the"},{"speaker":"[bryan_boorstein]","startTime":1983.88,"endTime":1986.76,"body":"carbs lower, so that might be an experiment for me at some point"},{"speaker":"[aaron_straker]","startTime":1988.74,"endTime":1993.62,"body":"it's I mean. Mine are generally not this high when I'm die. sorry when I'm"},{"speaker":"[aaron_straker]","startTime":1993.78,"endTime":1997.06,"body":"dieting. Yes, but then as carbohydrate becomes more available, like the"},{"speaker":"[aaron_straker]","startTime":1997.06,"endTime":1998.9,"body":"protein will kind of scale back down. Uh,"},{"speaker":"[bryan_boorstein]","startTime":1998.62,"endTime":1999.62,"body":"right,"},{"speaker":"[aaron_straker]","startTime":1999.06,"endTime":2002.5,"body":"it's just a. I don't want to call it a conseences. It's a design for for"},{"speaker":"[aaron_straker]","startTime":2002.4,"endTime":2003.4,"body":"dieting right."},{"speaker":"[bryan_boorstein]","startTime":2002.86,"endTime":2003.86,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2003.3,"endTime":2008.18,"body":"it's It's really hedging your bet, saturating the protein because I mean one,"},{"speaker":"[aaron_straker]","startTime":2008.42,"endTime":2012.1,"body":"the goals to to protect as much uh lean muscle mass as"},{"speaker":"[bryan_boorstein]","startTime":2011.66,"endTime":2012.66,"body":"right."},{"speaker":"[aaron_straker]","startTime":2012.12,"endTime":2013.12,"body":"possible when dieting"},{"speaker":"[aaron_straker]","startTime":2014.18,"endTime":2018.18,"body":"carbohydrate is, you know, Um like muscle protective, but then when there's"},{"speaker":"[aaron_straker]","startTime":2018.42,"endTime":2021.46,"body":"you know, I don't want take too much carbohydrate. But the more carbohydrate"},{"speaker":"[aaron_straker]","startTime":2021.54,"endTime":2024.1,"body":"the less fat you're going to be burning, because you have a fuel source"},{"speaker":"[aaron_straker]","startTime":2024.26,"endTime":2029.22,"body":"there. Um, so it's just it's it's uh. it just makes a lot of sense. Um. from"},{"speaker":"[aaron_straker]","startTime":2029.16,"endTime":2030.16,"body":"my standpoint"},{"speaker":"[bryan_boorstein]","startTime":2029.88,"endTime":2034.28,"body":"for sure. No, I. I agree, I've always just kind of felt that the extra"},{"speaker":"[bryan_boorstein]","startTime":2034.52,"endTime":2038.2,"body":"carbs would provide me like more of the the instant energy. Maybe that I"},{"speaker":"[bryan_boorstein]","startTime":2037.9,"endTime":2038.9,"body":"want."},{"speaker":"[aaron_straker]","startTime":2038.64,"endTime":2039.64,"body":"Oh, definitely"},{"speaker":"[bryan_boorstein]","startTime":2039.08,"endTime":2042.44,"body":"Um, So so it's interesting. Like how long do you know how long that process"},{"speaker":"[bryan_boorstein]","startTime":2042.92,"endTime":2047.56,"body":"takes to convert Uh, excess protein into carbohydrate if it's needed to do"},{"speaker":"[bryan_boorstein]","startTime":2047.18,"endTime":2048.1800000000003,"body":"so."},{"speaker":"[aaron_straker]","startTime":2048.74,"endTime":2050.66,"body":"I, I don't have a time on"},{"speaker":"[bryan_boorstein]","startTime":2050.38,"endTime":2051.38,"body":"okay,"},{"speaker":"[aaron_straker]","startTime":2050.8199999999997,"endTime":2052.1800000000003,"body":"you and I don't know."},{"speaker":"[aaron_straker]","startTime":2052.92,"endTime":2053.92,"body":"the"},{"speaker":"[aaron_straker]","startTime":2055.06,"endTime":2058.74,"body":"the. the. The One circumstance that I do know. it happens like really"},{"speaker":"[aaron_straker]","startTime":2058.98,"endTime":2061.8599999999997,"body":"frequently In is the people who train fasted"},{"speaker":"[bryan_boorstein]","startTime":2061.74,"endTime":2062.74,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2062.1800000000003,"endTime":2066.26,"body":"and do like. If you like the people who go do cross fit it F am and don't eat"},{"speaker":"[aaron_straker]","startTime":2066.42,"endTime":2069.94,"body":"anything, and they're on that low carbohydrate diet like you are literally"},{"speaker":"[aaron_straker]","startTime":2070.1,"endTime":2071.62,"body":"cattibalizing your lean muscle"},{"speaker":"[bryan_boorstein]","startTime":2071.42,"endTime":2072.42,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2071.7,"endTime":2074.18,"body":"mass as a fuel substrate for your cross fiit workouts."},{"speaker":"[aaron_straker]","startTime":2075.22,"endTime":2079.86,"body":"So that is like one scenario that I do know where it happens. You know kind"},{"speaker":"[aaron_straker]","startTime":2079.56,"endTime":2080.56,"body":"of"},{"speaker":"[aaron_straker]","startTime":2081.14,"endTime":2084.5,"body":"regularly, but you're setting yourself up for a perfect know scenario for"},{"speaker":"[aaron_straker]","startTime":2084.24,"endTime":2085.24,"body":"that to happen"},{"speaker":"[aaron_straker]","startTime":2086.02,"endTime":2090.18,"body":"in people who are eating like consistently higher protein and stuff. I don't"},{"speaker":"[aaron_straker]","startTime":2089.96,"endTime":2090.96,"body":"know."},{"speaker":"[aaron_straker]","startTime":2091.62,"endTime":2093.46,"body":"the the constraints of when that will happen."},{"speaker":"[bryan_boorstein]","startTime":2093.78,"endTime":2094.78,"body":"gotcha. Do you"},{"speaker":"[bryan_boorstein]","startTime":2095.96,"endTime":2101.0,"body":"know whether there would still be as much cannibalizing of muscle tissue if"},{"speaker":"[bryan_boorstein]","startTime":2101.72,"endTime":2104.92,"body":"said person was training fasted in the morning, but"},{"speaker":"[bryan_boorstein]","startTime":2107.0,"endTime":2110.2,"body":"ate a shit ton of carbohydrates the night before and then went to bed"},{"speaker":"[aaron_straker]","startTime":2110.98,"endTime":2116.58,"body":"It would be less so so. Yeah, when I have my clientele who trained firsting"},{"speaker":"[aaron_straker]","startTime":2116.74,"endTime":2121.3,"body":"in the morning for like schedules, constraints or whatever we load. their you"},{"speaker":"[aaron_straker]","startTime":2121.38,"endTime":2124.26,"body":"know final meal of the night as a pre workout. Mual."},{"speaker":"[bryan_boorstein]","startTime":2123.0,"endTime":2125.0,"body":"Mhm. that's what I figured. Yeah,"},{"speaker":"[aaron_straker]","startTime":2124.84,"endTime":2125.84,"body":"Yeah."},{"speaker":"[bryan_boorstein]","startTime":2125.48,"endTime":2131.56,"body":"cool. um. Yeah, So with my diet like I kind of went over what my macros"},{"speaker":"[bryan_boorstein]","startTime":2131.64,"endTime":2134.84,"body":"are. Just then about two hundred protein, more or less, kind of three"},{"speaker":"[bryan_boorstein]","startTime":2135.0,"endTime":2139.48,"body":"hundred itch on the carbs, and that depends on the day and then usually I"},{"speaker":"[bryan_boorstein]","startTime":2139.56,"endTime":2142.76,"body":"try to stay around six or sixty five fat. Sometimes it goes up a little"},{"speaker":"[bryan_boorstein]","startTime":2142.92,"endTime":2144.68,"body":"higher, a little lower, Um."},{"speaker":"[bryan_boorstein]","startTime":2145.72,"endTime":2149.96,"body":"But the reason that the carbohydrate number kind of changes is because I've"},{"speaker":"[bryan_boorstein]","startTime":2150.12,"endTime":2157.08,"body":"kind of found a cool and sustainable model in a three day uh calorie"},{"speaker":"[bryan_boorstein]","startTime":2157.24,"endTime":2164.6,"body":"cycling system for myself, Um, where I essentially usually will have a rest"},{"speaker":"[bryan_boorstein]","startTime":2164.92,"endTime":2167.96,"body":"day and then train two days and then have a rest day and then train two"},{"speaker":"[bryan_boorstein]","startTime":2168.04,"endTime":2171.0,"body":"days, And that's kind of the structure that I usually use. Um,"},{"speaker":"[bryan_boorstein]","startTime":2172.36,"endTime":2177.56,"body":"so I've essentially been eating less, or the least on my rest day, which"},{"speaker":"[bryan_boorstein]","startTime":2177.64,"endTime":2181.08,"body":"has kind of come up to about twenty two to twenty three hundred calories"},{"speaker":"[bryan_boorstein]","startTime":2181.32,"endTime":2184.28,"body":"most days, and then on my first training day"},{"speaker":"[bryan_boorstein]","startTime":2185.32,"endTime":2187.64,"body":"up it two or three hundred calories, and then on my"},{"speaker":"[aaron_straker]","startTime":2187.24,"endTime":2188.24,"body":"s."},{"speaker":"[bryan_boorstein]","startTime":2187.72,"endTime":2191.24,"body":"second training day I up that another two or three hundred calories and"},{"speaker":"[bryan_boorstein]","startTime":2191.32,"endTime":2195.88,"body":"then I have another rest day where I drop it back down again, And Uh, that"},{"speaker":"[bryan_boorstein]","startTime":2196.04,"endTime":2199.32,"body":"has actually worked really well and I don't exactly know why, Um,"},{"speaker":"[bryan_boorstein]","startTime":2200.36,"endTime":2202.2,"body":"I theorize that it's because"},{"speaker":"[bryan_boorstein]","startTime":2204.2,"endTime":2207.72,"body":"the second training day im. I'm already carrying the fatigue from the first"},{"speaker":"[bryan_boorstein]","startTime":2207.96,"endTime":2211.56,"body":"training day and I need a little bit of extra recovery, so uping those"},{"speaker":"[bryan_boorstein]","startTime":2211.72,"endTime":2215.08,"body":"calories on that second training day gives me just a little bit more boost."},{"speaker":"[bryan_boorstein]","startTime":2215.4,"endTime":2219.0,"body":"Uh at a time when I might need it, And then I kinda go into the rest day"},{"speaker":"[bryan_boorstein]","startTime":2219.16,"endTime":2222.2,"body":"and I, I really don't need anything and I actually find myself not hungry"},{"speaker":"[bryan_boorstein]","startTime":2222.36,"endTime":2226.36,"body":"on that day, which is fantastic because I prioritize things like doing work"},{"speaker":"[bryan_boorstein]","startTime":2226.6,"endTime":2231.32,"body":"and being outside and staying busy, and I just kind of eat less. Um, so"},{"speaker":"[bryan_boorstein]","startTime":2231.4,"endTime":2236.28,"body":"that three day rotation has been phenomenal and the main variable that I"},{"speaker":"[bryan_boorstein]","startTime":2236.36,"endTime":2240.2,"body":"adjust in there is carbs, so on the day that's like twenty three hundred"},{"speaker":"[bryan_boorstein]","startTime":2240.44,"endTime":2244.68,"body":"calories like a rest day, my carbs might be something like two hundred to"},{"speaker":"[bryan_boorstein]","startTime":2244.76,"endTime":2248.92,"body":"two, twenty five, and then on the next day they're like two fifty, two"},{"speaker":"[bryan_boorstein]","startTime":2249.08,"endTime":2251.56,"body":"sixty, and then on the higher day they're like three hundred to three"},{"speaker":"[bryan_boorstein]","startTime":2251.72,"endTime":2254.92,"body":"twenty or something like that. Um, and then protein is usually pretty"},{"speaker":"[bryan_boorstein]","startTime":2255.08,"endTime":2258.52,"body":"stable plus her mine is two hundred, like one, eighty five to two, fifteen,"},{"speaker":"[bryan_boorstein]","startTime":2258.76,"endTime":2264.92,"body":"range, and fat, like I said is like fifty to seventy range. So, uh, that's"},{"speaker":"[bryan_boorstein]","startTime":2265.16,"endTime":2268.84,"body":"pretty typical, and then, as far as composition of of food,"},{"speaker":"[bryan_boorstein]","startTime":2270.28,"endTime":2274.84,"body":"so regardless of the day, my first consumption is go to be way plus Gaateer"},{"speaker":"[bryan_boorstein]","startTime":2275.0,"endTime":2279.64,"body":"aid. And uh, I usually have two of those on a training day and only one of"},{"speaker":"[bryan_boorstein]","startTime":2279.64,"endTime":2283.88,"body":"them on a non training day. And then, uh, that would mean that on the non"},{"speaker":"[bryan_boorstein]","startTime":2284.04,"endTime":2289.0,"body":"training day I have a slightly larger uh protein portion at at my first"},{"speaker":"[bryan_boorstein]","startTime":2289.32,"endTime":2291.72,"body":"meal, which is usually you know, noon or one or whatever,"},{"speaker":"[bryan_boorstein]","startTime":2293.24,"endTime":2295.64,"body":"And then the first meal usually is"},{"speaker":"[bryan_boorstein]","startTime":2297.08,"endTime":2303.56,"body":"some leftover meat with some rice and veggie fruit. Um, I've been usually a"},{"speaker":"[bryan_boorstein]","startTime":2303.56,"endTime":2307.0,"body":"lot more fruit, especially on training days. Uh, 'cause the Gator raid is"},{"speaker":"[bryan_boorstein]","startTime":2307.08,"endTime":2310.76,"body":"all dexterous and they've They've actually done studies showing that the"},{"speaker":"[bryan_boorstein]","startTime":2311.4,"endTime":2316.92,"body":"the utilization of fruitoast with socros has a an added benefit when you're"},{"speaker":"[bryan_boorstein]","startTime":2317.16,"endTime":2319.16,"body":"trying to recover from training, so I eat"},{"speaker":"[aaron_straker]","startTime":2318.8,"endTime":2319.8,"body":"yep."},{"speaker":"[bryan_boorstein]","startTime":2319.24,"endTime":2323.64,"body":"a lot of fruit with my gator aid drink, um at that lunch meal on a training"},{"speaker":"[bryan_boorstein]","startTime":2323.8,"endTime":2326.92,"body":"day and then I eat a little bit less fruit on a non training day, just kind"},{"speaker":"[bryan_boorstein]","startTime":2327.0,"endTime":2331.24,"body":"of as a way to to save some carbs there. so it's like a meat portion, a"},{"speaker":"[bryan_boorstein]","startTime":2331.4,"endTime":2335.24,"body":"starch like a rice. Usually, um, although I'm thinking about changing out"},{"speaker":"[bryan_boorstein]","startTime":2335.32,"endTime":2339.32,"body":"to oatmeal, 'cause I feel like rice. Just I love rice and it's amazing, but"},{"speaker":"[bryan_boorstein]","startTime":2339.32,"endTime":2341.16,"body":"it doesn't really like fill me up. it kind of goes"},{"speaker":"[aaron_straker]","startTime":2340.96,"endTime":2341.96,"body":"potatoes."},{"speaker":"[bryan_boorstein]","startTime":2341.24,"endTime":2344.68,"body":"right through me. Yeah, so potatoes are? I have potatoes almost every"},{"speaker":"[bryan_boorstein]","startTime":2344.84,"endTime":2346.2,"body":"night, so that was gonna be like my."},{"speaker":"[aaron_straker]","startTime":2345.8,"endTime":2346.8,"body":"Okay"},{"speaker":"[bryan_boorstein]","startTime":2346.44,"endTime":2351.32,"body":"So usually after lunch, Uh, we like lunch for me. Is you know oneishish"},{"speaker":"[bryan_boorstein]","startTime":2351.64,"endTime":2354.84,"body":"something like that and then I'll usually get hungry again at like three or"},{"speaker":"[bryan_boorstein]","startTime":2354.92,"endTime":2358.52,"body":"four, so at that point I'll have like a quest bar, and like maybe a string"},{"speaker":"[bryan_boorstein]","startTime":2358.76,"endTime":2361.64,"body":"cheese or something like that. It kind of depends on what the kids are"},{"speaker":"[bryan_boorstein]","startTime":2361.72,"endTime":2364.04,"body":"eating and what I decide to grab from their food,"},{"speaker":"[bryan_boorstein]","startTime":2365.72,"endTime":2369.48,"body":"but usually it's like a cheese of some sort, and like a quest bar, a bilt"},{"speaker":"[bryan_boorstein]","startTime":2369.64,"endTime":2373.8,"body":"bar or something like that, And then um at night it's always like a meat"},{"speaker":"[bryan_boorstein]","startTime":2374.12,"endTime":2377.72,"body":"and a starch, and I really try to make that starch at night a potato I've"},{"speaker":"[bryan_boorstein]","startTime":2377.96,"endTime":2383.16,"body":"become a huge fan of of the way I cook potatoes, and they actually almost"},{"speaker":"[bryan_boorstein]","startTime":2383.56,"endTime":2387.32,"body":"taste kind of like french fries like they get kinda well done, so I put, I"},{"speaker":"[bryan_boorstein]","startTime":2387.56,"endTime":2391.32,"body":"slice them. Really thin and I put 'em in the in the oven on a baking sheep,"},{"speaker":"[bryan_boorstein]","startTime":2391.8,"endTime":2396.28,"body":"spraying with a little olive oil, spray, garlic, salt pepper, and cook 'em"},{"speaker":"[bryan_boorstein]","startTime":2396.36,"endTime":2399.96,"body":"for like thirty minutes on four hundred, and I don't even flip 'em or"},{"speaker":"[bryan_boorstein]","startTime":2400.04,"endTime":2403.56,"body":"anything 'cause the side that's on the pan basically just cooks and gets"},{"speaker":"[bryan_boorstein]","startTime":2403.72,"endTime":2408.84,"body":"like, kind of crispy. and and literally I enjoy these like they're amazing."},{"speaker":"[bryan_boorstein]","startTime":2409.08,"endTime":2413.0,"body":"They. Actually, for whatever reason, I can convince myself in a diet that"},{"speaker":"[bryan_boorstein]","startTime":2413.0,"endTime":2415.56,"body":"they're like french fries, and I know that of course they're not like"},{"speaker":"[bryan_boorstein]","startTime":2415.64,"endTime":2418.6,"body":"french fries, but to me in that moment they're like they're really really"},{"speaker":"[bryan_boorstein]","startTime":2418.84,"endTime":2422.36,"body":"enjoyable, so I usually try to make those at least a few times a week. Uh,"},{"speaker":"[bryan_boorstein]","startTime":2422.44,"endTime":2426.28,"body":"maybe we'll have mashed potatoes or some sort of like, Uh, other form of"},{"speaker":"[bryan_boorstein]","startTime":2426.36,"endTime":2430.44,"body":"potato. But we do eat a lot of sweetatoes and rust potatoes in our house."},{"speaker":"[bryan_boorstein]","startTime":2431.08,"endTime":2434.76,"body":"Um, and then usually that will be like a red meat at night for me, Uh, I"},{"speaker":"[bryan_boorstein]","startTime":2434.92,"endTime":2438.12,"body":"usually have like a steak or some lean ground beef or something like that."},{"speaker":"[bryan_boorstein]","startTime":2438.84,"endTime":2442.28,"body":"and uh, The the lunch meals usually like chicken. I think. Um,"},{"speaker":"[aaron_straker]","startTime":2443.22,"endTime":2444.66,"body":"'s generally what I do as well,"},{"speaker":"[bryan_boorstein]","startTime":2444.76,"endTime":2449.96,"body":"yeah, and then uh, that will also have like fruit and or veggie, kind of"},{"speaker":"[bryan_boorstein]","startTime":2450.2,"endTime":2453.72,"body":"depending on on my day, I don't eat enough veggies. I eat a lot of fruit,"},{"speaker":"[bryan_boorstein]","startTime":2453.96,"endTime":2457.8,"body":"but uh, but I don't eat enough veggies, so I'm looking on ways to to kind"},{"speaker":"[bryan_boorstein]","startTime":2457.88,"endTime":2462.28,"body":"of improve that, but I pretty much just eat the majority of my veggies raw"},{"speaker":"[bryan_boorstein]","startTime":2462.36,"endTime":2466.6,"body":"like I'll grab raw carrots. I'll grab raw snap peas. I like cooked broccoli"},{"speaker":"[bryan_boorstein]","startTime":2466.76,"endTime":2471.48,"body":"and cooked cauliflower. Um. but I love the the carrots and snap peas raw,"},{"speaker":"[bryan_boorstein]","startTime":2471.64,"endTime":2474.04,"body":"so I just munch on those throughout the day a lot of times."},{"speaker":"[bryan_boorstein]","startTime":2474.62,"endTime":2475.62,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":2476.36,"endTime":2479.96,"body":"and yeah, that's pretty much it. I don't. uh. I guess I eat protein"},{"speaker":"[bryan_boorstein]","startTime":2480.2,"endTime":2483.8,"body":"pancakes sometimes and if I do that, it throws m everything else off and I"},{"speaker":"[bryan_boorstein]","startTime":2483.88,"endTime":2487.72,"body":"have to make adjustments because they're uh. They're kind of like the same"},{"speaker":"[bryan_boorstein]","startTime":2488.36,"endTime":2491.8,"body":"similar macro nutrient profile. It's like a perfect bar where they're just"},{"speaker":"[bryan_boorstein]","startTime":2491.88,"endTime":2494.92,"body":"like high and fat, high and protein and high in carbd. They're just like"},{"speaker":"[bryan_boorstein]","startTime":2495.02,"endTime":2496.02,"body":"like everything,"},{"speaker":"[aaron_straker]","startTime":2495.52,"endTime":2496.52,"body":"dense,"},{"speaker":"[bryan_boorstein]","startTime":2496.3,"endTime":2497.3,"body":"so"},{"speaker":"[aaron_straker]","startTime":2496.68,"endTime":2497.68,"body":"just dense."},{"speaker":"[bryan_boorstein]","startTime":2498.28,"endTime":2503.32,"body":"yeah, yeah, so I, uh, so I love them and uh, when I'm not dieting I can"},{"speaker":"[bryan_boorstein]","startTime":2503.4,"endTime":2506.36,"body":"literally eat like a thousand calories worth of them and they're so"},{"speaker":"[bryan_boorstein]","startTime":2506.44,"endTime":2509.56,"body":"amazing, but now it's like I have four of them and I think it's like two"},{"speaker":"[bryan_boorstein]","startTime":2509.72,"endTime":2514.28,"body":"hundred and something calories. So um, when I do that I do. I do have to"},{"speaker":"[bryan_boorstein]","startTime":2514.44,"endTime":2519.16,"body":"kind of make some sacrifices later in the day, but uh yeah, that's the food"},{"speaker":"[bryan_boorstein]","startTime":2519.4,"endTime":2520.68,"body":"man. Any questions on that?"},{"speaker":"[aaron_straker]","startTime":2521.78,"endTime":2525.46,"body":"No, the one thing that you brought up that I wanted to kind of you know, go"},{"speaker":"[aaron_straker]","startTime":2525.62,"endTime":2528.02,"body":"deep on a little bit is eating a lot of fruit"},{"speaker":"[bryan_boorstein]","startTime":2527.82,"endTime":2528.82,"body":"Mhm?"},{"speaker":"[aaron_straker]","startTime":2528.5,"endTime":2533.3,"body":"when you're diing. And the thing that's really cool and like diing gets such"},{"speaker":"[aaron_straker]","startTime":2533.46,"endTime":2538.26,"body":"like a kind of a bad rap Because people bastardize it and just do it poorly."},{"speaker":"[aaron_straker]","startTime":2538.42,"endTime":2542.42,"body":"Right and don't get me wrong. There is no negative consequences that will"},{"speaker":"[aaron_straker]","startTime":2542.58,"endTime":2546.42,"body":"happen and like that, but one thing that happens, I think is really cool with"},{"speaker":"[aaron_straker]","startTime":2546.5,"endTime":2549.78,"body":"dieting is your, your palate will begin to change a little bit, so one of"},{"speaker":"[bryan_boorstein]","startTime":2549.42,"endTime":2550.42,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2549.86,"endTime":2554.26,"body":"those things like fruit becomes so incredibly incredible, tasting, especially"},{"speaker":"[aaron_straker]","startTime":2554.34,"endTime":2557.06,"body":"like in the summer. It's like summer timee now, which is often when people"},{"speaker":"[aaron_straker]","startTime":2557.38,"endTime":2561.78,"body":"diet strawberries are in season, they're ripe and they taste like absolutely"},{"speaker":"[bryan_boorstein]","startTime":2561.02,"endTime":2562.02,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":2561.94,"endTime":2565.38,"body":"incredible. like I cannot tell you like when you get that right pack of"},{"speaker":"[aaron_straker]","startTime":2565.54,"endTime":2569.14,"body":"strawberries and you're eating them like it will give me this incredible"},{"speaker":"[bryan_boorstein]","startTime":2565.62,"endTime":2566.62,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":2569.38,"endTime":2572.26,"body":"amount of joy and I'll like I'll tell like geny'. like jeany, These"},{"speaker":"[aaron_straker]","startTime":2572.26,"endTime":2575.54,"body":"strawberries are absolutely fucking incredible. Like, why can't they always"},{"speaker":"[aaron_straker]","startTime":2575.78,"endTime":2579.78,"body":"taste like this and like when you're not having like hyper, palatable foods"},{"speaker":"[aaron_straker]","startTime":2579.94,"endTime":2582.58,"body":"and stuff that are literally engineered like"},{"speaker":"[bryan_boorstein]","startTime":2582.46,"endTime":2583.46,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2582.74,"endTime":2586.82,"body":"teams. The companies have like engineers. To you know, Uh, create these taste"},{"speaker":"[aaron_straker]","startTime":2582.74,"endTime":2586.82,"body":"teams. The companies have like engineers. To you know, Uh, create these taste"},{"speaker":"[aaron_straker]","startTime":2587.06,"endTime":2590.66,"body":"profiles and stuff like natural foodits, like fruit and stuff like some,"},{"speaker":"[aaron_straker]","startTime":2587.06,"endTime":2590.66,"body":"profiles and stuff like natural foodits, like fruit and stuff like some,"},{"speaker":"[aaron_straker]","startTime":2590.82,"endTime":2594.82,"body":"maybe mango, or like, Uh, cantalopes and another one like they'll just taste"},{"speaker":"[aaron_straker]","startTime":2590.82,"endTime":2594.82,"body":"maybe mango, or like, Uh, cantalopes and another one like they'll just taste"},{"speaker":"[aaron_straker]","startTime":2595.3,"endTime":2596.74,"body":"absolutely incredible."},{"speaker":"[aaron_straker]","startTime":2595.3,"endTime":2596.74,"body":"absolutely incredible."},{"speaker":"[aaron_straker]","startTime":2597.78,"endTime":2600.9,"body":"Oh, and that's something I always like. Really, look forward to as well."},{"speaker":"[bryan_boorstein]","startTime":2600.76,"endTime":2606.2,"body":"yeah, summer fruit is the best fruit. Um, cherries are my all time number"},{"speaker":"[bryan_boorstein]","startTime":2606.44,"endTime":2610.52,"body":"one favorite. If only we could find a way to take this the pit out so that"},{"speaker":"[bryan_boorstein]","startTime":2610.52,"endTime":2614.36,"body":"I wouldn't have to eat them slowly. then I could eat so many more cherries."},{"speaker":"[bryan_boorstein]","startTime":2614.68,"endTime":2616.68,"body":"but it's just such a battle to like"},{"speaker":"[bryan_boorstein]","startTime":2617.96,"endTime":2621.72,"body":"de pit each one in your mouth. I mean God, they' just like a perfect diet"},{"speaker":"[bryan_boorstein]","startTime":2621.5,"endTime":2622.5,"body":"food."},{"speaker":"[aaron_straker]","startTime":2622.72,"endTime":2623.72,"body":"Yeah, yeah, I like"},{"speaker":"[bryan_boorstein]","startTime":2623.34,"endTime":2624.34,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":2623.78,"endTime":2626.18,"body":"'em when you're like on a walk or something, Because then you can just"},{"speaker":"[aaron_straker]","startTime":2626.26,"endTime":2628.82,"body":"like, kind of kick the pit or something like that. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2626.28,"endTime":2628.28,"body":"Yeah, like sunflower seeds or whatever."},{"speaker":"[bryan_boorstein]","startTime":2629.26,"endTime":2630.26,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":2629.86,"endTime":2631.38,"body":"yeah, yeah, The the fruit is the cool."},{"speaker":"[bryan_boorstein]","startTime":2630.12,"endTime":2636.12,"body":"no, but yeah, fruits, great apricots, peaches. I'm a huge fan of fruit, and"},{"speaker":"[bryan_boorstein]","startTime":2636.44,"endTime":2639.64,"body":"Um, and I eat a lot of it and I definitely don't think it needs to be like"},{"speaker":"[bryan_boorstein]","startTime":2639.64,"endTime":2642.76,"body":"mastardized on a diet. so so yeah, a huge fan."},{"speaker":"[aaron_straker]","startTime":2643.46,"endTime":2647.46,"body":"The only thing there is. I. I will kind of say like when when it comes to"},{"speaker":"[aaron_straker]","startTime":2647.62,"endTime":2651.46,"body":"effective dieting right, it's food selection is one of the one, one of the"},{"speaker":"[aaron_straker]","startTime":2651.46,"endTime":2655.14,"body":"best things, and certain fruits like namely, Like bananas. they're just high"},{"speaker":"[aaron_straker]","startTime":2654.84,"endTime":2655.84,"body":"in"},{"speaker":"[bryan_boorstein]","startTime":2655.02,"endTime":2656.02,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2655.46,"endTime":2659.62,"body":"carbohydrate for the volume of food you can eat. I would say the worst"},{"speaker":"[aaron_straker]","startTime":2659.78,"endTime":2661.94,"body":"offender is dates. anyime I see dates in"},{"speaker":"[bryan_boorstein]","startTime":2661.7,"endTime":2662.7,"body":"Yup,"},{"speaker":"[aaron_straker]","startTime":2662.02,"endTime":2663.86,"body":"someone's food log. I'm like, Hey dog."},{"speaker":"[bryan_boorstein]","startTime":2663.48,"endTime":2665.88,"body":"well, that's dry, dried free man. Dried fruit"},{"speaker":"[aaron_straker]","startTime":2665.64,"endTime":2666.64,"body":"Listen,"},{"speaker":"[bryan_boorstein]","startTime":2666.04,"endTime":2667.24,"body":"is like not even real fruit."},{"speaker":"[aaron_straker]","startTime":2668.18,"endTime":2670.26,"body":"yeah, so it's just um. Just"},{"speaker":"[aaron_straker]","startTime":2671.54,"endTime":2673.3,"body":"compare. Compare what what you're looking"},{"speaker":"[bryan_boorstein]","startTime":2673.02,"endTime":2674.02,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2673.46,"endTime":2677.14,"body":"at and see berries are one of the best you know. Um, ba, for your bu"},{"speaker":"[aaron_straker]","startTime":2677.3,"endTime":2678.82,"body":"carbohydrate to volume type"},{"speaker":"[bryan_boorstein]","startTime":2678.38,"endTime":2679.38,"body":"mhm,"},{"speaker":"[aaron_straker]","startTime":2678.9,"endTime":2682.5,"body":"fruits like strawberries, blueberries, blackberries, raspberries, Um, some of"},{"speaker":"[aaron_straker]","startTime":2682.5,"endTime":2686.66,"body":"whom pretty high fibre as well, So those are just going to help you eat more"},{"speaker":"[aaron_straker]","startTime":2686.9,"endTime":2688.42,"body":"volume of food for fewuer"},{"speaker":"[aaron_straker]","startTime":2688.58,"endTime":2692.74,"body":"carbohydrates, Unsless, you eat a higher total volume of food on the day"},{"speaker":"[bryan_boorstein]","startTime":2688.78,"endTime":2689.78,"body":"mhm,"},{"speaker":"[aaron_straker]","startTime":2693.22,"endTime":2697.22,"body":"increases. Your, you know opportunity for uh, increasing the nutrient density"},{"speaker":"[aaron_straker]","startTime":2697.3,"endTime":2699.62,"body":"in your diet and that is really like the name of the game"},{"speaker":"[bryan_boorstein]","startTime":2699.26,"endTime":2700.26,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2699.78,"endTime":2701.06,"body":"of dieting effectively"},{"speaker":"[bryan_boorstein]","startTime":2701.8,"endTime":2705.88,"body":"Um, Totally, when we talk about food, fruits that are in season and not in"},{"speaker":"[bryan_boorstein]","startTime":2705.96,"endTime":2708.76,"body":"season or whatever you know, so like right now, blackberries and and"},{"speaker":"[bryan_boorstein]","startTime":2708.84,"endTime":2713.32,"body":"raspberries are really not. I feel like every batch I get is just awful and"},{"speaker":"[bryan_boorstein]","startTime":2713.02,"endTime":2714.02,"body":"it"},{"speaker":"[aaron_straker]","startTime":2713.54,"endTime":2714.98,"body":"and they go bad in two days."},{"speaker":"[bryan_boorstein]","startTime":2714.6,"endTime":2717.64,"body":"they go literally. They, sometimes they show up and they already have that"},{"speaker":"[bryan_boorstein]","startTime":2717.72,"endTime":2719.0,"body":"white shit on them. Um."},{"speaker":"[aaron_straker]","startTime":2718.6,"endTime":2719.6,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2719.64,"endTime":2724.2,"body":"I, I'm so angered when that happens. it all just fucking whole foods like"},{"speaker":"[bryan_boorstein]","startTime":2724.36,"endTime":2727.56,"body":"Amazon delivery. Can't you just pick me like good fruit? Why you got to"},{"speaker":"[bryan_boorstein]","startTime":2727.56,"endTime":2731.64,"body":"give me the shatty foodruit all the time? Um, But anyway, so it reminds me"},{"speaker":"[bryan_boorstein]","startTime":2731.72,"endTime":2736.28,"body":"of a mem that I saw. That was like The problem with fruit is that sometimes"},{"speaker":"[bryan_boorstein]","startTime":2736.52,"endTime":2741.08,"body":"you get one and it's amazing. Sometimes it's awful Rease Cups are bomb."},{"speaker":"[bryan_boorstein]","startTime":2741.1,"endTime":2742.1,"body":"Every time"},{"speaker":"[bryan_boorstein]","startTime":2743.16,"endTime":2745.24,"body":"it's like it's very very true."},{"speaker":"[aaron_straker]","startTime":2745.86,"endTime":2749.86,"body":"it really is too. yeah, y. it's uh. there isn't as much variation in what"},{"speaker":"[aaron_straker]","startTime":2749.94,"endTime":2750.98,"body":"you're going to get. For sure."},{"speaker":"[bryan_boorstein]","startTime":2751.08,"endTime":2753.48,"body":"Yeah, uh, shall we do a question here?"},{"speaker":"[aaron_straker]","startTime":2754.08,"endTime":2755.08,"body":"Let's diick into it."},{"speaker":"[bryan_boorstein]","startTime":2755.08,"endTime":2757.4,"body":"Do you want to do that? Uh one about number five?"},{"speaker":"[aaron_straker]","startTime":2757.84,"endTime":2758.84,"body":"Let's"},{"speaker":"[aaron_straker]","startTime":2759.54,"endTime":2762.9,"body":"um, I think it'll be really really cool and I, I allude to some of it"},{"speaker":"[aaron_straker]","startTime":2762.98,"endTime":2766.9,"body":"already, but let's di into it. So the question is what are the signs to call"},{"speaker":"[aaron_straker]","startTime":2767.06,"endTime":2771.7,"body":"it quits, On a cut. How far can you push? Do you want to take a stap at this"},{"speaker":"[aaron_straker]","startTime":2771.76,"endTime":2772.76,"body":"one first? Do you want me to?"},{"speaker":"[bryan_boorstein]","startTime":2773.02,"endTime":2774.02,"body":"Go for it"},{"speaker":"[aaron_straker]","startTime":2775.54,"endTime":2778.02,"body":"Um? How far can you push?"},{"speaker":"[aaron_straker]","startTime":2779.06,"endTime":2783.22,"body":"You'd be surprised how far you can push. Just you know, Dig into. like"},{"speaker":"[aaron_straker]","startTime":2783.38,"endTime":2787.86,"body":"Google. You know, the The, The Natural Bodyuilding Federations and see what"},{"speaker":"[aaron_straker]","startTime":2788.02,"endTime":2791.54,"body":"those guys do. F. follow some of them on integram. If you really want to go"},{"speaker":"[aaron_straker]","startTime":2791.6,"endTime":2792.6,"body":"down into that world,"},{"speaker":"[aaron_straker]","startTime":2794.18,"endTime":2798.5,"body":"they will die it like a year straight, if not longer, to get you know. Peeled"},{"speaker":"[aaron_straker]","startTime":2798.66,"endTime":2803.94,"body":"on stage is that healthy, objectively absolutely not, Um. And that's just we"},{"speaker":"[aaron_straker]","startTime":2804.02,"endTime":2807.38,"body":"have to call it for what it is. What are the signs to call it? quits, On a"},{"speaker":"[aaron_straker]","startTime":2807.46,"endTime":2813.22,"body":"diet. the first one. Uh, I would say, Um, Have you reached your goal? Has you"},{"speaker":"[aaron_straker]","startTime":2813.3,"endTime":2814.42,"body":"know getting leaner"},{"speaker":"[aaron_straker]","startTime":2815.7,"endTime":2819.62,"body":"not are, Are you in your your area of diminishing returns, which I'm about to"},{"speaker":"[aaron_straker]","startTime":2819.7,"endTime":2823.7,"body":"find myself, And I'm as lean as I really care to be, So getting any weaner,"},{"speaker":"[aaron_straker]","startTime":2823.86,"endTime":2826.74,"body":"I'm in that point of diminishing returns. I don't get any more, you know,"},{"speaker":"[aaron_straker]","startTime":2826.9,"endTime":2830.58,"body":"subjective benefit happiness, anything from that, So I'm pretty much kind of"},{"speaker":"[aaron_straker]","startTime":2830.66,"endTime":2834.82,"body":"good here. I picked the date, Um, and I'm going to stick with it. Other signs"},{"speaker":"[aaron_straker]","startTime":2834.98,"endTime":2839.54,"body":"to call a quits. Has your uh quality of life decreased? Um, are you"},{"speaker":"[aaron_straker]","startTime":2839.94,"endTime":2842.74,"body":"affecting your personal relationships? is it affecting your work"},{"speaker":"[aaron_straker]","startTime":2842.98,"endTime":2847.14,"body":"relationships? Another one that was really, Uh, kind of cool to to talk"},{"speaker":"[aaron_straker]","startTime":2847.3,"endTime":2849.46,"body":"about. I saw on a story yesterday. Um,"},{"speaker":"[aaron_straker]","startTime":2850.5,"endTime":2854.02,"body":"is it negatively impacting your sex life? Like once you get lean enough, your"},{"speaker":"[aaron_straker]","startTime":2854.18,"endTime":2857.94,"body":"sex drive is going to go away. has nothing to do with your relationship with"},{"speaker":"[aaron_straker]","startTime":2858.1,"endTime":2862.02,"body":"your significant other? Anything like that Is your phys. Is is a physiologic"},{"speaker":"[aaron_straker]","startTime":2862.18,"endTime":2865.46,"body":"and hormonal response to the environment you provide in your body. Your sex"},{"speaker":"[aaron_straker]","startTime":2865.62,"endTime":2869.62,"body":"drive will decrease and that may become a problem for you know, people, and"},{"speaker":"[aaron_straker]","startTime":2869.78,"endTime":2872.1,"body":"in their lives and things like that. So that is something to consider."},{"speaker":"[aaron_straker]","startTime":2873.22,"endTime":2877.46,"body":"Um, are your energy levels like suffering, really really badly. Are you"},{"speaker":"[aaron_straker]","startTime":2877.54,"endTime":2882.82,"body":"becoming incredibly food focused? Are you like you know is are you? Are? It"},{"speaker":"[aaron_straker]","startTime":2882.9,"endTime":2887.14,"body":"Is your stress level increasing at a rate that outpacs the subjective"},{"speaker":"[aaron_straker]","startTime":2887.3,"endTime":2890.74,"body":"benefits that you get from You know what you're doing, So there's a lot of"},{"speaker":"[aaron_straker]","startTime":2890.74,"endTime":2896.18,"body":"these lifestyle aspects. Um to me, like a hard number I like to put is ten"},{"speaker":"[aaron_straker]","startTime":2896.34,"endTime":2899.54,"body":"percent like once you get, unless you're getting on stage like there's really"},{"speaker":"[aaron_straker]","startTime":2899.78,"endTime":2905.06,"body":"no, in my opinion benefit to being leaner than ten percent in body fat. Um,"},{"speaker":"[aaron_straker]","startTime":2905.54,"endTime":2909.62,"body":"your hormone levels can still be pretty decent at at ten percent from like a"},{"speaker":"[aaron_straker]","startTime":2909.7,"endTime":2913.22,"body":"a natural, uh, inoigenous production of testostern and those sorts of things"},{"speaker":"[aaron_straker]","startTime":2913.46,"endTime":2917.38,"body":"you look fuck and fantastic. And and just to be clear, here, ten percent for"},{"speaker":"[aaron_straker]","startTime":2917.86,"endTime":2921.86,"body":"Uh, males, for females, that would be approximately like eight to twelve"},{"speaker":"[aaron_straker]","startTime":2922.02,"endTime":2925.38,"body":"percent higher. So for females maybe now like seventeen. To like you know,"},{"speaker":"[aaron_straker]","startTime":2925.46,"endTime":2928.58,"body":"twenty two percent, Depending everyone will will distribute a little bit"},{"speaker":"[aaron_straker]","startTime":2928.82,"endTime":2933.7,"body":"differently. Um, that's and and how far have you have you come right? Have"},{"speaker":"[aaron_straker]","startTime":2933.78,"endTime":2938.1,"body":"you lost already more than like ten to twelve percent of your total body"},{"speaker":"[aaron_straker]","startTime":2938.26,"endTime":2943.22,"body":"weight? Uh, that is a. That is a a nice. uh, indicative factor as well. If"},{"speaker":"[aaron_straker]","startTime":2943.38,"endTime":2946.1,"body":"you people think they're going to, you know, cut from like thirty percent"},{"speaker":"[aaron_straker]","startTime":2946.18,"endTime":2949.7,"body":"body fat to like ten percent body fat. and one go. it's going to be really"},{"speaker":"[aaron_straker]","startTime":2949.86,"endTime":2953.3,"body":"really hard on you. Um, it's best to take breaks and even you know, return to"},{"speaker":"[aaron_straker]","startTime":2953.38,"endTime":2956.5,"body":"maintenance and stuff like that in periods so generally that ten to twelve"},{"speaker":"[aaron_straker]","startTime":2956.66,"endTime":2958.1,"body":"percent of one you know,"},{"speaker":"[aaron_straker]","startTime":2959.7,"endTime":2964.02,"body":"at one Uh, an entire uh. go at it. Um. and it could take a while. you know."},{"speaker":"[aaron_straker]","startTime":2964.1,"endTime":2966.9,"body":"you might be Dting for six or seven months or something like that, and again,"},{"speaker":"[aaron_straker]","startTime":2967.38,"endTime":2973.86,"body":"we, in my opinion, are nearing into that Um. phase or or or area of it is not"},{"speaker":"[aaron_straker]","startTime":2974.18,"endTime":2977.7,"body":"become healthy anymore, unless you're starting at like a very very high body"},{"speaker":"[aaron_straker]","startTime":2977.86,"endTime":2982.5,"body":"fat percentage. We just you know, reducing that body fat, Um, by a large"},{"speaker":"[aaron_straker]","startTime":2982.74,"endTime":2986.98,"body":"degree does have improvements on your health markers. Um, and that's just the"},{"speaker":"[aaron_straker]","startTime":2986.98,"endTime":2990.74,"body":"last thing I will say there. Um, you know, get blood work done, but do not"},{"speaker":"[aaron_straker]","startTime":2990.82,"endTime":2993.14,"body":"get it at the end of a diet facease, because you're just going to scare"},{"speaker":"[aaron_straker]","startTime":2993.22,"endTime":2996.02,"body":"yourself, because everything, not everything, but things will not look very"},{"speaker":"[aaron_straker]","startTime":2996.18,"endTime":2997.46,"body":"good, especially hormones."},{"speaker":"[bryan_boorstein]","startTime":2998.2,"endTime":3001.56,"body":"unless you' like me, and you purposefully get it at the end of the dieting"},{"speaker":"[bryan_boorstein]","startTime":3001.72,"endTime":3005.0,"body":"face so you can compare to how was at the beginning of the Ph."},{"speaker":"[aaron_straker]","startTime":3005.32,"endTime":3006.32,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3006.52,"endTime":3011.56,"body":"knowledge power Ba, But um, so yeah, I think you pretty much smash that. I"},{"speaker":"[bryan_boorstein]","startTime":3011.8,"endTime":3016.12,"body":"think that you know every decision that you make like this has like"},{"speaker":"[bryan_boorstein]","startTime":3016.36,"endTime":3019.72,"body":"opportunity cost, or you have to wait kind for the pros and cons, so to"},{"speaker":"[bryan_boorstein]","startTime":3019.34,"endTime":3020.34,"body":"speak,"},{"speaker":"[bryan_boorstein]","startTime":3021.08,"endTime":3025.8,"body":"and I guess that's when it's no longer providing you Um, more benefit than"},{"speaker":"[bryan_boorstein]","startTime":3025.88,"endTime":3027.64,"body":"it's causing you harm, so"},{"speaker":"[bryan_boorstein]","startTime":3028.68,"endTime":3033.32,"body":"Um, you kind of can make a a pros and conslst in your head or on paper and"},{"speaker":"[bryan_boorstein]","startTime":3034.2,"endTime":3038.36,"body":"figure out for you whether it's worth it to continue that process, Um,"},{"speaker":"[bryan_boorstein]","startTime":3039.32,"endTime":3040.68,"body":"things like whether"},{"speaker":"[bryan_boorstein]","startTime":3041.72,"endTime":3044.92,"body":"certain relationships in your life are being sacrificed like I don't know"},{"speaker":"[bryan_boorstein]","startTime":3044.92,"endTime":3048.28,"body":"if you have a family. But for me, uh, when someone actually asked me a"},{"speaker":"[bryan_boorstein]","startTime":3048.28,"endTime":3051.48,"body":"similar question of this like they asked me on intigram, Is it worth it or"},{"speaker":"[bryan_boorstein]","startTime":3051.56,"endTime":3052.76,"body":"something like that? And"},{"speaker":"[bryan_boorstein]","startTime":3054.28,"endTime":3056.2,"body":"it it is worth it. As long as it's not"},{"speaker":"[bryan_boorstein]","startTime":3057.4,"endTime":3060.52,"body":"too burdensome on me, and that comes down to that personal opportunity"},{"speaker":"[bryan_boorstein]","startTime":3060.68,"endTime":3067.32,"body":"cost. But then also that it's not a burden on my family. That that. not"},{"speaker":"[bryan_boorstein]","startTime":3067.48,"endTime":3071.4,"body":"that. Not that my dieting, the actual act of eating my food is a burden,"},{"speaker":"[bryan_boorstein]","startTime":3071.56,"endTime":3074.92,"body":"because of course I'm goingnna have to be eating different foods, but more"},{"speaker":"[bryan_boorstein]","startTime":3075.08,"endTime":3079.72,"body":"that my behavior isn't impacting them negatively in such a manner that it's"},{"speaker":"[bryan_boorstein]","startTime":3079.88,"endTime":3084.52,"body":"it's obvious that I'm clearly depleted and I'm no longer able to be in"},{"speaker":"[bryan_boorstein]","startTime":3084.68,"endTime":3088.52,"body":"control of the way that my stress is. Um,"},{"speaker":"[bryan_boorstein]","startTime":3090.36,"endTime":3095.32,"body":"how how I outlet my stress on a daily basis. And so these are things that"},{"speaker":"[bryan_boorstein]","startTime":3095.4,"endTime":3097.8,"body":"I'm very cognizant of, Because when"},{"speaker":"[aaron_straker]","startTime":3097.44,"endTime":3098.44,"body":"Ss."},{"speaker":"[bryan_boorstein]","startTime":3097.96,"endTime":3099.4,"body":"I went through the"},{"speaker":"[bryan_boorstein]","startTime":3101.64,"endTime":3106.44,"body":"de cut in two thousand fifteen to step on stage for men's physique, that"},{"speaker":"[bryan_boorstein]","startTime":3106.84,"endTime":3111.4,"body":"was my top priority. I put it above Kim. Uh. Luckily we didn't have kids at"},{"speaker":"[bryan_boorstein]","startTime":3111.4,"endTime":3114.92,"body":"the time, but it was like everything was like. I have to go for my walk. I"},{"speaker":"[bryan_boorstein]","startTime":3115.08,"endTime":3118.92,"body":"have to do my training. I have to eat my food. No, I can't go out with your"},{"speaker":"[bryan_boorstein]","startTime":3119.0,"endTime":3121.96,"body":"friends because they're go to be drinking. Like all of these things were"},{"speaker":"[bryan_boorstein]","startTime":3122.12,"endTime":3125.72,"body":"very selfishly about me, Um, because this thing I was doing was so"},{"speaker":"[bryan_boorstein]","startTime":3125.5,"endTime":3126.5,"body":"important"},{"speaker":"[bryan_boorstein]","startTime":3127.24,"endTime":3131.56,"body":"And and now this thing that I'm doing is important, but it's not uh"},{"speaker":"[bryan_boorstein]","startTime":3131.96,"endTime":3135.96,"body":"important enough to do that. So uh, there comes a point where you just kind"},{"speaker":"[bryan_boorstein]","startTime":3136.04,"endTime":3139.88,"body":"of have to assess your situation and determine if you're at that point or"},{"speaker":"[bryan_boorstein]","startTime":3140.04,"endTime":3144.12,"body":"not, and then uh, kind of the other checklist of items of whether it's"},{"speaker":"[bryan_boorstein]","startTime":3144.28,"endTime":3147.8,"body":"worth it. Um, so I think those are, Those are important things to keep in"},{"speaker":"[bryan_boorstein]","startTime":3147.46,"endTime":3148.46,"body":"mind,"},{"speaker":"[bryan_boorstein]","startTime":3149.64,"endTime":3152.04,"body":"And then, uh, I also have a practical idea"},{"speaker":"[bryan_boorstein]","startTime":3153.24,"endTime":3156.6,"body":"of a way that maybe you can kind of test it on yourself and determine so if"},{"speaker":"[bryan_boorstein]","startTime":3156.6,"endTime":3159.08,"body":"you're at a point where you're like O, I don't know if it's worth it"},{"speaker":"[bryan_boorstein]","startTime":3159.16,"endTime":3162.84,"body":"anymore. Why not put yourself into like a two to four week maintenance"},{"speaker":"[bryan_boorstein]","startTime":3163.0,"endTime":3165.96,"body":"phase or slightly above maintenance, where you kind of take yourself out of"},{"speaker":"[bryan_boorstein]","startTime":3166.04,"endTime":3169.48,"body":"the diet, and like kind of test the waters and see how you feel, See how"},{"speaker":"[bryan_boorstein]","startTime":3169.56,"endTime":3174.92,"body":"you act, See if these kind of negative behaviors that you were experiencing"},{"speaker":"[bryan_boorstein]","startTime":3175.16,"endTime":3179.56,"body":"on the diet suddenly are are now diminishing, And then you kind of have"},{"speaker":"[bryan_boorstein]","startTime":3180.04,"endTime":3183.8,"body":"this this choice that you can make of of wanting to just continue in the"},{"speaker":"[bryan_boorstein]","startTime":3183.96,"endTime":3187.4,"body":"place that you are where you're happy and content, or kind of jumping back"},{"speaker":"[bryan_boorstein]","startTime":3187.56,"endTime":3191.48,"body":"into the diet. Now, with this knowledge of knowledge' power of experiencing"},{"speaker":"[bryan_boorstein]","startTime":3191.64,"endTime":3194.92,"body":"what it's like to be out of the out of the diet. so um, just some"},{"speaker":"[bryan_boorstein]","startTime":3195.06,"endTime":3196.06,"body":"additional dots there,"},{"speaker":"[aaron_straker]","startTime":3197.3,"endTime":3202.42,"body":"Yeah, the last thing I will add there. I like the thing you said with the"},{"speaker":"[aaron_straker]","startTime":3202.18,"endTime":3207.22,"body":"with the practical kind of taking the the two week break. However, a pattern"},{"speaker":"[aaron_straker]","startTime":3207.38,"endTime":3211.54,"body":"that you want to avoid is dieting taking a two week break. dieting taking a"},{"speaker":"[aaron_straker]","startTime":3211.62,"endTime":3214.18,"body":"two week break. like the perpetual never ending diet"},{"speaker":"[bryan_boorstein]","startTime":3213.9,"endTime":3214.9,"body":"M"},{"speaker":"[aaron_straker]","startTime":3214.5,"endTime":3217.46,"body":"Because it will eventually just you know you will hit that point of"},{"speaker":"[aaron_straker]","startTime":3217.46,"endTime":3222.18,"body":"diminishing returns, and even the complete opposite. Um, you know, I don't"},{"speaker":"[aaron_straker]","startTime":3222.34,"endTime":3224.74,"body":"know what it's called, but things will get bad. Basically, like, hormones"},{"speaker":"[aaron_straker]","startTime":3224.9,"endTime":3227.78,"body":"will only suffer more like you will eventually need to return to maintenance"},{"speaker":"[aaron_straker]","startTime":3228.1,"endTime":3231.86,"body":"for a considerable period of time at the bare minimum, so just make sure."},{"speaker":"[bryan_boorstein]","startTime":3230.76,"endTime":3233.08,"body":"unless you're trying to do the Mador diet,"},{"speaker":"[aaron_straker]","startTime":3231.64,"endTime":3232.64,"body":"like"},{"speaker":"[aaron_straker]","startTime":3234.34,"endTime":3238.1,"body":"yeah, but I mean eventually, like. like, let's say you're You know. you want"},{"speaker":"[aaron_straker]","startTime":3238.26,"endTime":3239.94,"body":"to lose like thirty pounds"},{"speaker":"[bryan_boorstein]","startTime":3239.58,"endTime":3240.58,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":3240.1,"endTime":3243.22,"body":"and then you decide like Oh, I'm going to lose fifty pounds, lose seveny"},{"speaker":"[bryan_boorstein]","startTime":3242.94,"endTime":3243.94,"body":"M."},{"speaker":"[aaron_straker]","startTime":3243.3,"endTime":3246.58,"body":"pounds And it's like Been like eight, nine, twelve, like thirteen months."},{"speaker":"[bryan_boorstein]","startTime":3246.7,"endTime":3247.7,"body":"right."},{"speaker":"[aaron_straker]","startTime":3247.22,"endTime":3250.5,"body":"You're eventually going to get to a point where like you've dug the whole way"},{"speaker":"[aaron_straker]","startTime":3250.32,"endTime":3251.32,"body":"too deep."},{"speaker":"[bryan_boorstein]","startTime":3250.54,"endTime":3251.54,"body":"W."},{"speaker":"[aaron_straker]","startTime":3251.14,"endTime":3252.26,"body":"You need to, just you know,"},{"speaker":"[bryan_boorstein]","startTime":3251.82,"endTime":3252.82,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3252.66,"endTime":3255.94,"body":"take your winds, and, and then come back at it again in like four to six"},{"speaker":"[aaron_straker]","startTime":3255.88,"endTime":3256.88,"body":"months or something."},{"speaker":"[bryan_boorstein]","startTime":3257.0,"endTime":3260.36,"body":"Yeah, that goes back to the diminishing of returns thing like it just"},{"speaker":"[bryan_boorstein]","startTime":3260.52,"endTime":3263.8,"body":"reaches a point where you're just not getting anything for the effort that"},{"speaker":"[bryan_boorstein]","startTime":3263.66,"endTime":3264.66,"body":"you're putting in."},{"speaker":"[aaron_straker]","startTime":3264.6,"endTime":3265.6,"body":"exactly."},{"speaker":"[bryan_boorstein]","startTime":3265.18,"endTime":3266.18,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3267.0,"endTime":3270.04,"body":"Im cool. Well, that's good, dude. Do we want to do? I think we'll probably"},{"speaker":"[bryan_boorstein]","startTime":3270.12,"endTime":3272.44,"body":"safe the rest of the questions because they arere like training related,"},{"speaker":"[bryan_boorstein]","startTime":3272.14,"endTime":3273.14,"body":"right,"},{"speaker":"[aaron_straker]","startTime":3273.06,"endTime":3277.3,"body":"Yeah, let's live this with. like a, like, a mostly, um, a diet episode. You"},{"speaker":"[aaron_straker]","startTime":3277.3,"endTime":3279.3,"body":"know, we haven't have like a purely kind of diet"},{"speaker":"[bryan_boorstein]","startTime":3279.26,"endTime":3280.26,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":3279.46,"endTime":3282.74,"body":"episode. Um, So there's anything else you want to add on this one?"},{"speaker":"[bryan_boorstein]","startTime":3283.48,"endTime":3287.8,"body":"No, So we're going to do a training episode next week And then, is it the"},{"speaker":"[bryan_boorstein]","startTime":3287.88,"endTime":3290.68,"body":"week after that we get to the talk to the great Doctor Helms,"},{"speaker":"[aaron_straker]","startTime":3290.9,"endTime":3292.74,"body":"I mean it is. It's going to be super cool,"},{"speaker":"[bryan_boorstein]","startTime":3293.0,"endTime":3294.68,"body":"Very nice. I'm excited about that."},{"speaker":"[aaron_straker]","startTime":3295.46,"endTime":3298.82,"body":"Um on the topic of dining, and I can't believe I. I didn't think of this in"},{"speaker":"[aaron_straker]","startTime":3298.9,"endTime":3302.18,"body":"the beginning. I, when this episode launches, I will be in an open intake for"},{"speaker":"[aaron_straker]","startTime":3302.26,"endTime":3305.86,"body":"my nutrition coaching. Um. there will probably be when this episode comes out"},{"speaker":"[aaron_straker]","startTime":3306.02,"endTime":3310.42,"body":"maybe five to six days left of applications. opening Um. it is for my twenty"},{"speaker":"[aaron_straker]","startTime":3310.66,"endTime":3314.42,"body":"two week Um. nutrition coaching training education program called the"},{"speaker":"[aaron_straker]","startTime":3314.5,"endTime":3318.82,"body":"metabolic performance protocol. It will be the final time that I take on new"},{"speaker":"[aaron_straker]","startTime":3318.98,"endTime":3322.74,"body":"clients for the year of twenty twenty, one, So after this one I will not"},{"speaker":"[aaron_straker]","startTime":3322.82,"endTime":3326.82,"body":"launch another one until January. So if that interests you, Um, check out"},{"speaker":"[aaron_straker]","startTime":3326.9,"endTime":3329.86,"body":"myigram. I have stories and highlights up on there. check out these Strake"},{"speaker":"[aaron_straker]","startTime":3330.1,"endTime":3334.26,"body":"Nutrition Co website. I have uh, tons of before and afters, Uh, testimonials"},{"speaker":"[aaron_straker]","startTime":3334.34,"endTime":3337.62,"body":"transformations, A lot of information about it. Then you can submit an"},{"speaker":"[aaron_straker]","startTime":3337.78,"endTime":3341.46,"body":"application and uh, set up a console with me is. Uh, we will go through"},{"speaker":"[aaron_straker]","startTime":3341.78,"endTime":3344.58,"body":"discuss your goals and make sure that we're good fit for each other. and like"},{"speaker":"[aaron_straker]","startTime":3344.66,"endTime":3348.5,"body":"I said, if that interests you reach out to me and uh, that is all I have for"},{"speaker":"[aaron_straker]","startTime":3348.66,"endTime":3354.02,"body":"this episode. So that gu. uh, thank you for listening, as always from Brian"},{"speaker":"[aaron_straker]","startTime":3354.18,"endTime":3356.42,"body":"and myself. Have a great day and we'll talk to you next week."}]}