{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":29.198999999999998,"endTime":32.879,"body":"Happy Tuesday. Everyone, welcome back to another episode of Train Prosper"},{"speaker":"[aaron_straker]","startTime":33.359,"endTime":36.799,"body":"today, Brian myself have a little bit different of an episode that we"},{"speaker":"[aaron_straker]","startTime":36.879,"endTime":41.199,"body":"normally have. We have a specific special edition coaches. qna, where we"},{"speaker":"[aaron_straker]","startTime":41.278999999999996,"endTime":45.199,"body":"took questions from other nutrition coaches trainingach. Even, I think we"},{"speaker":"[aaron_straker]","startTime":45.278999999999996,"endTime":49.119,"body":"have one question from an Imp person trainer and we' going to answer those."},{"speaker":"[aaron_straker]","startTime":49.359,"endTime":52.399,"body":"So it's going to be a cool little different episode where we get to share a"},{"speaker":"[aaron_straker]","startTime":52.479,"endTime":57.519,"body":"little bit our expertise from time in this nutrition training, strength"},{"speaker":"[aaron_straker]","startTime":57.839,"endTime":63.359,"body":"training gameubled over my words, a little bit there, and take a different"},{"speaker":"[aaron_straker]","startTime":63.759,"endTime":66.239,"body":"different direction than we normally do. But before we get into these"},{"speaker":"[aaron_straker]","startTime":66.319,"endTime":67.59899999999999,"body":"questions, Brian, what's the latest?"},{"speaker":"[bryan_boorstein]","startTime":68.52000000000001,"endTime":74.03999999999999,"body":"Yeah, I'm on day six recovering from my vsectomy surgery, and uh,"},{"speaker":"[bryan_boorstein]","startTime":75.16,"endTime":79.08,"body":"I reached out to inteigram yesterday the day before and and asked everyone"},{"speaker":"[bryan_boorstein]","startTime":79.4,"endTime":83.88,"body":"about their experiences with this procedurecause. Um, I guess uh, if you"},{"speaker":"[bryan_boorstein]","startTime":83.96000000000001,"endTime":87.96000000000001,"body":"listen to last week's episode, I was all gungho and confident that I'd be"},{"speaker":"[bryan_boorstein]","startTime":88.12,"endTime":93.48,"body":"able to start my strength cycle this Monday. Um, Unfortunately, this Monday"},{"speaker":"[bryan_boorstein]","startTime":93.72,"endTime":99.56,"body":"was day five of Um, post surgery and I just didn't feel up for it. Um. I"},{"speaker":"[bryan_boorstein]","startTime":99.64,"endTime":101.88,"body":"was curious, kind of at first, whether this was"},{"speaker":"[bryan_boorstein]","startTime":103.64,"endTime":106.28,"body":"just the way it is, or maybe whether I did something"},{"speaker":"[bryan_boorstein]","startTime":107.32,"endTime":112.28,"body":"to to limit my recovery or or decrease the rate at which I recover. And"},{"speaker":"[bryan_boorstein]","startTime":112.44,"endTime":117.0,"body":"then I noted that Uh, on Saturday I walked to and from a football game that"},{"speaker":"[bryan_boorstein]","startTime":117.08,"endTime":121.8,"body":"I went to and ended upcruing like twenty thousand steps that day. Um, and"},{"speaker":"[bryan_boorstein]","startTime":121.96,"endTime":125.8,"body":"so a lot of people were just like. Yeah, That probably wasn't smart. And"},{"speaker":"[bryan_boorstein]","startTime":125.72,"endTime":129.64,"body":"and the the funny thing about it, too, is that when I heard stories from"},{"speaker":"[bryan_boorstein]","startTime":129.8,"endTime":133.72,"body":"people on their experiences, there was so many variations of you know"},{"speaker":"[bryan_boorstein]","startTime":133.88,"endTime":136.51999999999998,"body":"people, Some guys were like two to three days, and they're like Yeah, back"},{"speaker":"[bryan_boorstein]","startTime":136.6,"endTime":139.8,"body":"in the gym, everything's good. Other guys were like, you know, Still having"},{"speaker":"[bryan_boorstein]","startTime":140.04000000000002,"endTime":144.12,"body":"issues after a month, two months, three months, Um, things like that. So I"},{"speaker":"[bryan_boorstein]","startTime":144.2,"endTime":148.36,"body":"was very varied, Oh, a little scary as well. And um,"},{"speaker":"[bryan_boorstein]","startTime":149.88,"endTime":153.48,"body":"going into my twenty thousand step walk, I actually felt really good. So"},{"speaker":"[bryan_boorstein]","startTime":153.64,"endTime":157.16,"body":"that was day three. and and a uh, the large part of me is like man, if I"},{"speaker":"[bryan_boorstein]","startTime":157.16,"endTime":160.76,"body":"hadn't done that walk. I wonder if like, I would have healed and been okay"},{"speaker":"[bryan_boorstein]","startTime":161.08,"endTime":165.0,"body":"by by day five and would have been able to start my strength cycle. But Um,"},{"speaker":"[bryan_boorstein]","startTime":165.16,"endTime":168.76,"body":"you can't change the past, So I did that twenty thousand step day and I'm"},{"speaker":"[bryan_boorstein]","startTime":168.92,"endTime":172.52,"body":"still. I feel like I regressed quite a bit. Um, I would say that the last"},{"speaker":"[bryan_boorstein]","startTime":172.76,"endTime":178.12,"body":"two days feel more like the first two days, and uh, finally getting a"},{"speaker":"[bryan_boorstein]","startTime":178.12,"endTime":181.0,"body":"little improvement again today. So I'm just gonna try and you know, lay"},{"speaker":"[bryan_boorstein]","startTime":181.16,"endTime":186.44,"body":"low. stay off my feet. and Um, I ended up training yesterday, but it was"},{"speaker":"[bryan_boorstein]","startTime":186.6,"endTime":190.6,"body":"like some super light circuit work you know, with like ten r I r on"},{"speaker":"[bryan_boorstein]","startTime":190.76,"endTime":194.76,"body":"everything and uh, it felt really good just to move,"},{"speaker":"[bryan_boorstein]","startTime":195.8,"endTime":199.4,"body":"but I definitely feel like Uh. The prudent move is to at least wait the"},{"speaker":"[bryan_boorstein]","startTime":199.4,"endTime":202.76,"body":"rest of this week to start the streng cycle the following Monday, and I"},{"speaker":"[bryan_boorstein]","startTime":202.84,"endTime":205.72,"body":"guess I'll just have to assessin and make sure that I'm feeling up for it"},{"speaker":"[bryan_boorstein]","startTime":205.5,"endTime":206.5,"body":"at that point."},{"speaker":"[aaron_straker]","startTime":206.959,"endTime":211.039,"body":"Yeah, have you noticed anything changing Er relative to like sleep or"},{"speaker":"[aaron_straker]","startTime":210.899,"endTime":211.899,"body":"anything like that?"},{"speaker":"[bryan_boorstein]","startTime":213.08,"endTime":216.52,"body":"Yeah, I've actually been waking up a little bit more, uh, like, probably"},{"speaker":"[bryan_boorstein]","startTime":216.76,"endTime":220.12,"body":"two or three times a night instead of one or two, which is pretty normal"},{"speaker":"[bryan_boorstein]","startTime":220.28,"endTime":225.56,"body":"for me. Uh, but I don't know that I would say that it's the result of like"},{"speaker":"[bryan_boorstein]","startTime":225.72,"endTime":229.56,"body":"feeling pain or some sort of distraction down there. I"},{"speaker":"[aaron_straker]","startTime":229.139,"endTime":230.139,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":229.72,"endTime":232.68,"body":"actually think that my sleep got worse because I've just been eating worse"},{"speaker":"[bryan_boorstein]","startTime":232.84,"endTime":235.8,"body":"like I've been eating a lot of food. You know, later at night I've kind of"},{"speaker":"[bryan_boorstein]","startTime":235.88,"endTime":239.4,"body":"reverted back to a lot of like the off season habits that I have where you"},{"speaker":"[bryan_boorstein]","startTime":239.4,"endTime":242.68,"body":"know I'm I'm not eating as much in the mornings. I'm saving calories for"},{"speaker":"[bryan_boorstein]","startTime":242.68,"endTime":246.52,"body":"the evening. I'm having like two thousand calorie dinners and I think that"},{"speaker":"[bryan_boorstein]","startTime":246.76,"endTime":252.84,"body":"that's what's affecting my sleep more than the uh, more than the the other"},{"speaker":"[bryan_boorstein]","startTime":253.08,"endTime":255.8,"body":"things. so uh, it's funny 'cause like you know, you always talk about sleep"},{"speaker":"[bryan_boorstein]","startTime":255.96,"endTime":260.12,"body":"and how when you die, it sleep gets worse. but my sleep was just as good or"},{"speaker":"[bryan_boorstein]","startTime":260.52,"endTime":263.96000000000004,"body":"maybe even better during my diet and I really think that it had a lot to do"},{"speaker":"[bryan_boorstein]","startTime":264.03999999999996,"endTime":267.64,"body":"with the way that I restrict did intake after six thirty or seven p. M. So"},{"speaker":"[bryan_boorstein]","startTime":267.72,"endTime":270.91999999999996,"body":"I always had two or three hours before bed where I wasn't eating. I wasn't"},{"speaker":"[bryan_boorstein]","startTime":271.0,"endTime":274.03999999999996,"body":"drinking water stuff like that, but when you're eating a bunch of calories"},{"speaker":"[bryan_boorstein]","startTime":274.2,"endTime":277.4,"body":"at night, you're also drinking a bunch of liquids along with the with that"},{"speaker":"[bryan_boorstein]","startTime":277.56,"endTime":280.76,"body":"and like, I just think that whole process, Um, just made me a little"},{"speaker":"[bryan_boorstein]","startTime":280.91999999999996,"endTime":282.12,"body":"unsettled throughout the night."},{"speaker":"[aaron_straker]","startTime":282.959,"endTime":287.359,"body":"Yeah, from what Ive found with clients is, it's kind of hard to say. I"},{"speaker":"[aaron_straker]","startTime":287.519,"endTime":290.799,"body":"definitely have clients who one hundred percent like canen eat late at night"},{"speaker":"[aaron_straker]","startTime":290.959,"endTime":293.999,"body":"if one hundred percent affects their sleep. They don't feel a good type of"},{"speaker":"[aaron_straker]","startTime":294.079,"endTime":297.519,"body":"deal. And then there's other people and I find myself in this lader category."},{"speaker":"[aaron_straker]","startTime":297.999,"endTime":303.119,"body":"It is regular that I am having my final meal after nine thirty p. M. Like,"},{"speaker":"[aaron_straker]","startTime":303.199,"endTime":307.279,"body":"for instance, last night, I now am relegated to training from about eight to"},{"speaker":"[aaron_straker]","startTime":307.439,"endTime":312.479,"body":"ten p. M on Mondays, just because of how working calls line up, so I didn't"},{"speaker":"[aaron_straker]","startTime":312.639,"endTime":315.679,"body":"get home from the gym until after ten P. Last night had my post workout meal"},{"speaker":"[aaron_straker]","startTime":315.759,"endTime":318.959,"body":"in like ten, twenty twenty She know, and then I went to bed like thirty"},{"speaker":"[aaron_straker]","startTime":319.519,"endTime":323.679,"body":"minutes later. That being said, that meal is maybe mid five hundreds"},{"speaker":"[bryan_boorstein]","startTime":323.26,"endTime":324.26,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":324.079,"endTime":328.319,"body":"calories. Um, so it isn't a large two thousand calorie meal like you had"},{"speaker":"[aaron_straker]","startTime":328.479,"endTime":332.959,"body":"said, But I would agree in that I find both sides of the fence with my"},{"speaker":"[aaron_straker]","startTime":333.039,"endTime":336.479,"body":"client. Some people are hard know on other people. Find it doesn't really"},{"speaker":"[aaron_straker]","startTime":336.339,"endTime":337.339,"body":"change much"},{"speaker":"[bryan_boorstein]","startTime":337.16,"endTime":341.8,"body":"Yeah, uh, yeah, I mean, I' by my goal right now, like so, As of um"},{"speaker":"[bryan_boorstein]","startTime":342.14,"endTime":343.14,"body":"yesterday,"},{"speaker":"[bryan_boorstein]","startTime":343.88,"endTime":349.64,"body":"that is, uh, ten days or eleven days since I stopped my diet, and uh"},{"speaker":"[bryan_boorstein]","startTime":349.96,"endTime":353.16,"body":"yesterday was the first day that I would say that I ate like a normal human"},{"speaker":"[bryan_boorstein]","startTime":353.4,"endTime":356.6,"body":"like I literally. You know, I had twenty six hundred calories and two"},{"speaker":"[bryan_boorstein]","startTime":356.76,"endTime":360.6,"body":"hundred grams of protein and three hundred carves, and it felt like kind of"},{"speaker":"[bryan_boorstein]","startTime":360.68,"endTime":364.52,"body":"like a dieting day with like a little bit more freedom and I was talking to"},{"speaker":"[bryan_boorstein]","startTime":364.52,"endTime":367.48,"body":"him about it afterwards and I was like. You know, this is how I really"},{"speaker":"[bryan_boorstein]","startTime":367.88,"endTime":371.24,"body":"should be eating. Like I should almost think of my off season as still"},{"speaker":"[bryan_boorstein]","startTime":371.48,"endTime":375.48,"body":"dieting, but with some additional freedoms instead of like, I tend to flip"},{"speaker":"[bryan_boorstein]","startTime":375.64,"endTime":378.76,"body":"a switch or I'm like, Oh shit, I'm not dieting anymore now Like I can eat"},{"speaker":"[bryan_boorstein]","startTime":378.92,"endTime":382.2,"body":"this and I can eat that and I can bake and I can bump on like all these"},{"speaker":"[bryan_boorstein]","startTime":382.36,"endTime":385.88,"body":"different things, and like last weekend at the football game I five beers."},{"speaker":"[bryan_boorstein]","startTime":386.28,"endTime":390.52,"body":"I haven't had five beers in like a three hour period."},{"speaker":"[bryan_boorstein]","startTime":392.44,"endTime":395.4,"body":"It. it must have been like a year. I can't. I can't even remember the last"},{"speaker":"[bryan_boorstein]","startTime":395.56,"endTime":399.0,"body":"time I had five beers. and so I'm like, you know, half drugru. I felt like"},{"speaker":"[bryan_boorstein]","startTime":399.08,"endTime":401.64,"body":"I was in college again because I'm like walking through campus like"},{"speaker":"[bryan_boorstein]","startTime":401.96,"endTime":405.32,"body":"stumbling through. like walking home my balls. Her and I'm like"},{"speaker":"[bryan_boorstein]","startTime":407.32,"endTime":412.2,"body":"it. It's just a mess. you know. Um, so, uh, so yeah, though, those types of"},{"speaker":"[bryan_boorstein]","startTime":412.28,"endTime":416.04,"body":"things like five beers, Man, that's a lot of beers. And um, it was cool"},{"speaker":"[bryan_boorstein]","startTime":416.2,"endTime":419.0,"body":"like it was cool to be able to experience that. Just because I got to get"},{"speaker":"[bryan_boorstein]","startTime":419.16,"endTime":422.36,"body":"together with a couple of guys you know, Do the bro thing was some football"},{"speaker":"[bryan_boorstein]","startTime":422.68,"endTime":426.84,"body":"tailgate all that sort of stuff. But um, it's not something that that I"},{"speaker":"[bryan_boorstein]","startTime":426.92,"endTime":429.0,"body":"feel great making a regular part of my life."},{"speaker":"[aaron_straker]","startTime":430.079,"endTime":432.319,"body":"again. right. Yeah, at this point,"},{"speaker":"[bryan_boorstein]","startTime":430.6,"endTime":433.96,"body":"Yeah, yeah, um, so what's up with you, Dode before you jump into yours? I"},{"speaker":"[bryan_boorstein]","startTime":434.04,"endTime":438.76,"body":"just want to comment on the beauty of the Utah fall, because you posted"},{"speaker":"[bryan_boorstein]","startTime":438.84,"endTime":441.88,"body":"that on your story the other day and it was all the yellows and the reds"},{"speaker":"[bryan_boorstein]","startTime":442.04,"endTime":445.8,"body":"and all these colors together And it was so beautiful and it made me almost"},{"speaker":"[bryan_boorstein]","startTime":446.04,"endTime":451.24,"body":"like sad that I don't have the freedom that you have as in not having kids,"},{"speaker":"[bryan_boorstein]","startTime":451.8,"endTime":455.0,"body":"too, to be able to just like do that where, like every Sunday, you're just"},{"speaker":"[bryan_boorstein]","startTime":455.08,"endTime":458.6,"body":"going out on like a six hour adventure because. I would guess that Colorado"},{"speaker":"[bryan_boorstein]","startTime":458.76,"endTime":462.76,"body":"has similar colors to what you're seeing in Utah, and and I see it like"},{"speaker":"[bryan_boorstein]","startTime":462.76,"endTime":465.64,"body":"occasionally in the neighborhoods and stuff. But the fact that you're able"},{"speaker":"[bryan_boorstein]","startTime":465.72,"endTime":469.96,"body":"to like hike out there and see this like a vast meadow of mountains and"},{"speaker":"[bryan_boorstein]","startTime":470.18,"endTime":471.18,"body":"it's just incredible."},{"speaker":"[aaron_straker]","startTime":472.719,"endTime":475.919,"body":"well, the couple think so. Yes, it is incredible it has been."},{"speaker":"[aaron_straker]","startTime":477.279,"endTime":480.879,"body":"If you would have told me like a year ago that I wanted to move to Salt Lake"},{"speaker":"[aaron_straker]","startTime":481.039,"endTime":484.239,"body":"City, I would have told you that, Like you know, my life had gone a path that"},{"speaker":"[aaron_straker]","startTime":484.319,"endTime":486.959,"body":"I wish didn't take. or, but here I am like"},{"speaker":"[aaron_straker]","startTime":488.239,"endTime":492.079,"body":"I' I'm so like I am sold. There will be. I mean we will still travel. There"},{"speaker":"[aaron_straker]","startTime":492.079,"endTime":495.759,"body":"is a couple of places we want to see. I spend a a handful of months in Idaho,"},{"speaker":"[aaron_straker]","startTime":495.919,"endTime":499.839,"body":"was won the Pacific Northwest, but so far, Utah is leading the charge of"},{"speaker":"[aaron_straker]","startTime":499.919,"endTime":504.639,"body":"where we will eventually relocate to which I am over the moon about it'."},{"speaker":"[aaron_straker]","startTime":504.799,"endTime":509.279,"body":"incredible. the thing is with this, especially the Sunday's hike. The nature"},{"speaker":"[aaron_straker]","startTime":509.519,"endTime":512.239,"body":"here is so freaking close to the city."},{"speaker":"[aaron_straker]","startTime":513.279,"endTime":517.519,"body":"it is insane and we were. We were had a time constraint because we took. uh,"},{"speaker":"[aaron_straker]","startTime":517.679,"endTime":522.479,"body":"we took Um, a class on Sunday. Um, and we didn't. We couldn't spend like"},{"speaker":"[aaron_straker]","startTime":522.559,"endTime":527.039,"body":"hours out there. We were. We left to go to that hike. Did the hike and we're"},{"speaker":"[aaron_straker]","startTime":527.1990000000001,"endTime":528.639,"body":"back when maybe ninety minutes"},{"speaker":"[bryan_boorstein]","startTime":528.8399999999999,"endTime":530.52,"body":"Wow. that's awesome."},{"speaker":"[aaron_straker]","startTime":528.879,"endTime":533.279,"body":"all Rick, round trip. Yeah, and it was like a shorter one. It was. was. it"},{"speaker":"[aaron_straker]","startTime":533.279,"endTime":537.519,"body":"wasn't like super super deep into the canyons. but I mean th. a lot of it's"},{"speaker":"[aaron_straker]","startTime":537.679,"endTime":540.959,"body":"really really close. and one thing we see a lot here too is people like"},{"speaker":"[aaron_straker]","startTime":541.199,"endTime":545.759,"body":"there's like adventure. families, like people, throw the kids in the in, the"},{"speaker":"[aaron_straker]","startTime":545.999,"endTime":549.839,"body":"in. the. whatever they're called. you know, the chest or back thing. We were"},{"speaker":"[aaron_straker]","startTime":549.919,"endTime":554.399,"body":"on a hike like two weeks ago. There it was a mom and a dad. There was like a,"},{"speaker":"[aaron_straker]","startTime":554.639,"endTime":556.079,"body":"maybe like a five year old,"},{"speaker":"[aaron_straker]","startTime":557.119,"endTime":563.119,"body":"Um, maybe like a three year old, and then two younger ones and the younger"},{"speaker":"[aaron_straker]","startTime":563.199,"endTime":566.799,"body":"ones were twins. The mom had one of them in a backpack on her back. the dad"},{"speaker":"[aaron_straker]","startTime":566.959,"endTime":569.519,"body":"had the other one and then the like, five year old and the three year old."},{"speaker":"[aaron_straker]","startTime":569.139,"endTime":570.139,"body":"Were"},{"speaker":"[bryan_boorstein]","startTime":569.78,"endTime":570.78,"body":"No way really."},{"speaker":"[aaron_straker]","startTime":569.839,"endTime":571.999,"body":"you know running around? Uh, Yeah, people"},{"speaker":"[bryan_boorstein]","startTime":571.86,"endTime":572.86,"body":"that's crazy."},{"speaker":"[aaron_straker]","startTime":572.159,"endTime":575.999,"body":"that like okayy, like we're Were're taking our family hiking and then the"},{"speaker":"[aaron_straker]","startTime":576.079,"endTime":579.839,"body":"kids adapt to it like I would imagine you know here I am with without any"},{"speaker":"[aaron_straker]","startTime":579.999,"endTime":581.439,"body":"children telling people how kids"},{"speaker":"[bryan_boorstein]","startTime":581.26,"endTime":582.26,"body":"Well,"},{"speaker":"[aaron_straker]","startTime":581.759,"endTime":585.039,"body":"up work. Obviously, I don't have a clue, but I see it. I see it a lot."},{"speaker":"[bryan_boorstein]","startTime":585.08,"endTime":586.84,"body":"I think the difference is"},{"speaker":"[bryan_boorstein]","startTime":588.6,"endTime":592.6,"body":"that when you do go hiking with kids what you can do, but the amount of"},{"speaker":"[bryan_boorstein]","startTime":592.76,"endTime":597.72,"body":"distance that you can cover is is so small that you really have to be very"},{"speaker":"[bryan_boorstein]","startTime":597.96,"endTime":601.0,"body":"specific with the way that you pick your hikes and how um"},{"speaker":"[bryan_boorstein]","startTime":602.44,"endTime":603.8,"body":"how challenging the hike is."},{"speaker":"[aaron_straker]","startTime":604.179,"endTime":605.179,"body":"of course."},{"speaker":"[bryan_boorstein]","startTime":605.24,"endTime":609.16,"body":"So like I did, sits with Bryceon, and it was just me and him like we didn't"},{"speaker":"[bryan_boorstein]","startTime":609.24,"endTime":613.88,"body":"have Ki or the younger one with us and he was able to do it. But like he"},{"speaker":"[bryan_boorstein]","startTime":613.96,"endTime":616.92,"body":"got you know, two thirds or three quarters of the way up, and we sat there"},{"speaker":"[bryan_boorstein]","startTime":617.0,"endTime":619.8,"body":"and we had lunch at the top of the mountain and we looked out over the"},{"speaker":"[bryan_boorstein]","startTime":619.8,"endTime":623.8,"body":"views and everything, and it was amazing, But then we had to come back down"},{"speaker":"[bryan_boorstein]","startTime":624.6,"endTime":627.48,"body":"And he like, didn't want any part of that, you know, Because he was like,"},{"speaker":"[bryan_boorstein]","startTime":627.56,"endTime":630.92,"body":"you know, I, I accomplished the thing. I'm really tired. I just ate food."},{"speaker":"[bryan_boorstein]","startTime":631.08,"endTime":634.68,"body":"You know, I'm in food coma. Now. whatever a four year old thinks, and um,"},{"speaker":"[bryan_boorstein]","startTime":635.16,"endTime":638.36,"body":"and he like, didn't want to do it. So the whole way down he was complaining"},{"speaker":"[bryan_boorstein]","startTime":638.84,"endTime":642.44,"body":"and like it just made it miserable. So it's one of those things where"},{"speaker":"[bryan_boorstein]","startTime":643.72,"endTime":647.08,"body":"at four I feel like like when you said the three year old was walking. That"},{"speaker":"[bryan_boorstein]","startTime":647.16,"endTime":650.2,"body":"was what surprised me because I feel like at five I can take him and he'll"},{"speaker":"[bryan_boorstein]","startTime":650.36,"endTime":654.04,"body":"He won't complain as much, but at three I'm really surprised that a three"},{"speaker":"[bryan_boorstein]","startTime":654.12,"endTime":656.6,"body":"year old made that. Um, and then I know"},{"speaker":"[bryan_boorstein]","startTime":657.8,"endTime":661.4,"body":"the baby at one and a half like she's you know, just been walking for six"},{"speaker":"[bryan_boorstein]","startTime":661.56,"endTime":664.68,"body":"months or whatever, and sh walking. and she's learning to run and she wants"},{"speaker":"[bryan_boorstein]","startTime":664.76,"endTime":669.64,"body":"to be active If I try to put her in a backpack. Within ten minutes she's"},{"speaker":"[bryan_boorstein]","startTime":669.88,"endTime":673.0,"body":"screaming and yelling to get on the ground and move, and like when you're"},{"speaker":"[bryan_boorstein]","startTime":673.08,"endTime":676.36,"body":"on a hike like you can't have a one and a half year old toddling next to"},{"speaker":"[bryan_boorstein]","startTime":676.34,"endTime":677.34,"body":"you. So um,"},{"speaker":"[aaron_straker]","startTime":676.899,"endTime":677.899,"body":"No,"},{"speaker":"[bryan_boorstein]","startTime":677.64,"endTime":681.32,"body":"so for us, unfortunately it's going to be a little bit more difficult. but"},{"speaker":"[bryan_boorstein]","startTime":681.56,"endTime":684.68,"body":"um, I definitely look forward to be able to take Brycon on that, and I'm"},{"speaker":"[bryan_boorstein]","startTime":684.92,"endTime":687.88,"body":"beyond impressed by the families that are doing that Like you mentioned."},{"speaker":"[bryan_boorstein]","startTime":687.82,"endTime":688.82,"body":"That's crazy,"},{"speaker":"[aaron_straker]","startTime":688.959,"endTime":693.359,"body":"Yeah, they might be. Uh, there was a man. there is a. There was a. there's a"},{"speaker":"[aaron_straker]","startTime":693.439,"endTime":695.599,"body":"person. Uh, a girl that used to be at the gym. Uh,"},{"speaker":"[bryan_boorstein]","startTime":695.58,"endTime":696.58,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":695.759,"endTime":699.519,"body":"Margo was her name day, her and her husband. Uh, I can't remember his"},{"speaker":"[bryan_boorstein]","startTime":699.22,"endTime":700.22,"body":"Ash,"},{"speaker":"[aaron_straker]","startTime":699.599,"endTime":704.159,"body":"name. Unfortunately, Yes, they like from this from like right when they had"},{"speaker":"[aaron_straker]","startTime":704.319,"endTime":706.399,"body":"their first child, they just started taking them like"},{"speaker":"[bryan_boorstein]","startTime":706.1,"endTime":707.1,"body":"Mm,"},{"speaker":"[aaron_straker]","startTime":706.479,"endTime":709.679,"body":"on adventures. And it was like. So the kids were like conditioned"},{"speaker":"[bryan_boorstein]","startTime":709.78,"endTime":710.78,"body":"that's awesome. Yeah,"},{"speaker":"[aaron_straker]","startTime":710.399,"endTime":714.479,"body":"for it. And yeah, now I see on incript. they go on like big hikes and"},{"speaker":"[aaron_straker]","startTime":714.559,"endTime":716.719,"body":"backpacking trips and stuff, But it's like that's what the kids"},{"speaker":"[aaron_straker]","startTime":716.959,"endTime":720.639,"body":"know. like that's normal to them. Um, so maybe that's what this family did as"},{"speaker":"[bryan_boorstein]","startTime":717.0,"endTime":718.6,"body":"Mhm, that's awesome."},{"speaker":"[aaron_straker]","startTime":720.719,"endTime":723.999,"body":"well. I'm not sure, but yeah, I definitely do see it. I think just because"},{"speaker":"[bryan_boorstein]","startTime":720.76,"endTime":721.8,"body":"Yeah, super cool."},{"speaker":"[aaron_straker]","startTime":724.559,"endTime":727.039,"body":"being out like it's just a big outdoor community and stuff"},{"speaker":"[bryan_boorstein]","startTime":726.9,"endTime":727.9,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":727.279,"endTime":730.799,"body":"here. Um, but it is really really cool and gives me hope in the future that"},{"speaker":"[aaron_straker]","startTime":730.959,"endTime":735.679,"body":"hopefully when I do have a family that, Um, we can comorce the children to go"},{"speaker":"[aaron_straker]","startTime":735.759,"endTime":737.359,"body":"do what we want to do and not the other way around."},{"speaker":"[bryan_boorstein]","startTime":736.28,"endTime":737.72,"body":"started from a young age. Yup,"},{"speaker":"[aaron_straker]","startTime":739.039,"endTime":740.239,"body":"Yeah, but um,"},{"speaker":"[bryan_boorstein]","startTime":739.08,"endTime":740.68,"body":"oh, so what's going Well? else's going on"},{"speaker":"[aaron_straker]","startTime":741.599,"endTime":746.079,"body":"um, nothing, nothing new for me. I officially started my my got now After"},{"speaker":"[aaron_straker]","startTime":746.239,"endTime":750.159,"body":"that For seventy period things are uh, going about as good as I would"},{"speaker":"[aaron_straker]","startTime":750.239,"endTime":753.279,"body":"imagine. Uh. The interesting thing with me is mine Was it's always just gas"},{"speaker":"[aaron_straker]","startTime":753.599,"endTime":758.799,"body":"right. There's' zero blloating, Uh, very very few incidents of like strange"},{"speaker":"[aaron_straker]","startTime":759.039,"endTime":761.919,"body":"bowel movements or anything like that. It's always just been like a gas"},{"speaker":"[aaron_straker]","startTime":762.159,"endTime":765.759,"body":"thing. So the incidence of that is down. However, I'm still very obviously"},{"speaker":"[aaron_straker]","startTime":765.919,"endTime":770.079,"body":"cogs, inant cognizant about the type of food and meeting some faing low fod,"},{"speaker":"[aaron_straker]","startTime":770.319,"endTime":771.439,"body":"map. removing, like um,"},{"speaker":"[aaron_straker]","startTime":772.479,"endTime":775.999,"body":"uh, incidents of uh, carbohydrates, specifically vegetables that have a"},{"speaker":"[aaron_straker]","startTime":775.999,"endTime":780.479,"body":"higher incidence of fermentation, and just trying to kind of run the course."},{"speaker":"[aaron_straker]","startTime":780.719,"endTime":784.399,"body":"There be diligent Um, which is pretty easy for me at this point in my life I"},{"speaker":"[aaron_straker]","startTime":784.479,"endTime":788.879,"body":"would say Uh, so that's uh, the front there, Um, training's actually goingne"},{"speaker":"[aaron_straker]","startTime":789.039,"endTime":792.079,"body":"kind of well, uh, which is cool. Uh, It's four days per week. The sessions"},{"speaker":"[aaron_straker]","startTime":792.159,"endTime":796.719,"body":"are a little bit longer and I've been enjoying microloading my movements. Um."},{"speaker":"[aaron_straker]","startTime":796.799,"endTime":799.519,"body":"and I've also taken a little bit of Um."},{"speaker":"[aaron_straker]","startTime":800.879,"endTime":805.999,"body":"the Uh, double dynamic progression, where I will progress sets independently"},{"speaker":"[aaron_straker]","startTime":805.859,"endTime":806.859,"body":"of each other."},{"speaker":"[aaron_straker]","startTime":807.759,"endTime":811.599,"body":"Um. So that has been cool. Um, and I'll say like hey, I want to hit this"},{"speaker":"[aaron_straker]","startTime":811.759,"endTime":815.599,"body":"number. Uh, and then I will obviously push the first set, usually a little"},{"speaker":"[aaron_straker]","startTime":815.599,"endTime":818.959,"body":"bit harder, 'cause I'm fresher and then the third one might be might drop ten"},{"speaker":"[aaron_straker]","startTime":819.039,"endTime":822.319,"body":"pounds, but I want to make sure that my reps don't fall off by like four or"},{"speaker":"[aaron_straker]","startTime":822.399,"endTime":826.079,"body":"something like that, so it's been cool. Um, another thing. I guess I I will"},{"speaker":"[aaron_straker]","startTime":826.239,"endTime":831.359,"body":"share. I have been taking like uh, a big focus part of my training more"},{"speaker":"[aaron_straker]","startTime":831.599,"endTime":835.199,"body":"seriously, and I've been putting my phone not on airplane mode because I"},{"speaker":"[aaron_straker]","startTime":835.199,"endTime":838.319,"body":"obviously want to have like Spotify, but I put it on focus mode and I can"},{"speaker":"[aaron_straker]","startTime":838.319,"endTime":841.359,"body":"choose which apps will send me notifications, and which ones I like."},{"speaker":"[aaron_straker]","startTime":841.599,"endTime":845.759,"body":"Actually, I, I, I use a pixel, So I'm on Android, but they will disable the"},{"speaker":"[aaron_straker]","startTime":845.759,"endTime":850.559,"body":"Appps, so I disable basically all social media email. Text, Um, and I just"},{"speaker":"[aaron_straker]","startTime":850.639,"endTime":854.879,"body":"leave, like my, my training apps and Spotify, and that's been really really"},{"speaker":"[aaron_straker]","startTime":855.119,"endTime":859.519,"body":"good for me. Um, just from like a mental focused standpoint and making sure"},{"speaker":"[aaron_straker]","startTime":859.679,"endTime":863.359,"body":"that like, let's say, I want to have like, um, like a two minute rests period"},{"speaker":"[aaron_straker]","startTime":863.599,"endTime":867.119,"body":"on, Like an isolation or something like that. It's actually two minutes to"},{"speaker":"[aaron_straker]","startTime":867.279,"endTime":870.479,"body":"not two minutes and twenty five seconds, cause I'm like reading some inst to"},{"speaker":"[aaron_straker]","startTime":870.479,"endTime":873.679,"body":"Grandm post that I want to finish reading or something like that, so that's"},{"speaker":"[aaron_straker]","startTime":873.839,"endTime":877.519,"body":"been really really helpful. Keeping me super laser focused and on training,"},{"speaker":"[aaron_straker]","startTime":877.679,"endTime":881.359,"body":"I've been uh, a big fan of that. It's kind of like a. It's kind of like a"},{"speaker":"[aaron_straker]","startTime":881.439,"endTime":884.479,"body":"vice thing to where I like Make a hard rule. I'm like Okay. I'm mean, like"},{"speaker":"[aaron_straker]","startTime":884.559,"endTime":888.639,"body":"I'm starting my first set. Focus mode goes on and I don't O. I don't turn it"},{"speaker":"[aaron_straker]","startTime":888.719,"endTime":893.039,"body":"off until I'm like actually finished with my last um. set. That's"},{"speaker":"[bryan_boorstein]","startTime":892.7,"endTime":893.7,"body":"interesting."},{"speaker":"[aaron_straker]","startTime":893.199,"endTime":897.119,"body":"been cool. Yeah, for me, it's been really really helpful just to kind of be"},{"speaker":"[aaron_straker]","startTime":897.439,"endTime":898.719,"body":"okay. This is like training"},{"speaker":"[bryan_boorstein]","startTime":898.38,"endTime":899.38,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":898.879,"endTime":903.359,"body":"is it's training time. It's not uh, cause I'm admittedly like guilty, like"},{"speaker":"[aaron_straker]","startTime":903.359,"endTime":906.399,"body":"I'll respond to clients you know, in between sets and stuff like that, and"},{"speaker":"[aaron_straker]","startTime":906.479,"endTime":910.079,"body":"then my set ends up being like a five minute rest instead of like two and a"},{"speaker":"[aaron_straker]","startTime":910.159,"endTime":913.439,"body":"half, because Im want to make sure you know I send this this diligent message"},{"speaker":"[aaron_straker]","startTime":913.519,"endTime":916.639,"body":"and stuff, And then I kept the point. I'm like I don't want to be at the gym"},{"speaker":"[aaron_straker]","startTime":916.799,"endTime":918.399,"body":"for three hours because my rest times are"},{"speaker":"[bryan_boorstein]","startTime":918.22,"endTime":919.22,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":918.479,"endTime":922.479,"body":"extan expanding and I'm you know, fucking off between sets on on reading"},{"speaker":"[aaron_straker]","startTime":922.639,"endTime":925.279,"body":"something or going down some rabbit ho. So that's been really really"},{"speaker":"[aaron_straker]","startTime":925.499,"endTime":926.499,"body":"beneficial for me."},{"speaker":"[bryan_boorstein]","startTime":926.84,"endTime":930.36,"body":"Interesting. Yeah, I actually really enjoy the process of fucking off"},{"speaker":"[bryan_boorstein]","startTime":930.6,"endTime":935.0,"body":"between sets and uh and doing work like I. I really do look at my training"},{"speaker":"[bryan_boorstein]","startTime":935.16,"endTime":939.0,"body":"as like a period of time where I can multiitask and accomplish things. So"},{"speaker":"[bryan_boorstein]","startTime":939.72,"endTime":944.6,"body":"um, I like purposefully save like D, Ms. And Facebook replies and emails"},{"speaker":"[bryan_boorstein]","startTime":945.0,"endTime":949.32,"body":"for my workout, so that I can just use the time I'm at my computer to to"},{"speaker":"[bryan_boorstein]","startTime":949.56,"endTime":953.32,"body":"program, and I, I purposely, you know, will answer all those things that"},{"speaker":"[bryan_boorstein]","startTime":953.56,"endTime":957.72,"body":"that are kind of one off as a way of kind of utilizing that time between"},{"speaker":"[bryan_boorstein]","startTime":957.96,"endTime":961.64,"body":"sets. So it's just kind of funny that the way people go about it, but I"},{"speaker":"[bryan_boorstein]","startTime":961.8,"endTime":965.8,"body":"know that if I was doing like a metabolite cycle or something like that, I"},{"speaker":"[bryan_boorstein]","startTime":965.88,"endTime":967.4,"body":"would have to do that just because"},{"speaker":"[bryan_boorstein]","startTime":968.6,"endTime":972.36,"body":"metabolic kind of doesn't work if you're resting five minutes between sets."},{"speaker":"[aaron_straker]","startTime":973.279,"endTime":975.519,"body":"Exactly exactly So that was,"},{"speaker":"[bryan_boorstein]","startTime":974.12,"endTime":977.64,"body":"Oh yeah, totally, do you want to uh jump in these questions?"},{"speaker":"[aaron_straker]","startTime":977.819,"endTime":978.819,"body":"Let's do it."},{"speaker":"[bryan_boorstein]","startTime":979.08,"endTime":984.04,"body":"cool. So, uh, A and I each had I believe, like four or five questions. Uh"},{"speaker":"[bryan_boorstein]","startTime":984.28,"endTime":988.68,"body":"come through. And so we chose some of the good ones here, and the first one"},{"speaker":"[bryan_boorstein]","startTime":988.92,"endTime":992.52,"body":"was from a client or it to errands. I'll ask it for him."},{"speaker":"[bryan_boorstein]","startTime":993.72,"endTime":998.12,"body":"How do you help a client? Better adhere to their macro targets when they"},{"speaker":"[bryan_boorstein]","startTime":998.18,"endTime":999.18,"body":"don't follow them."},{"speaker":"[aaron_straker]","startTime":1000.799,"endTime":1004.959,"body":"So the first thing I have to say, of course is it depends, and uh, as much as"},{"speaker":"[aaron_straker]","startTime":1005.039,"endTime":1008.399,"body":"I hate it, because it feels like a cop out. That is ultimately. the first"},{"speaker":"[aaron_straker]","startTime":1008.559,"endTime":1013.519,"body":"thing you have to to to start with what I find most common is no one in,"},{"speaker":"[aaron_straker]","startTime":1013.919,"endTime":1016.799,"body":"especially like, maybe you're their first nutrition coach. Maybe you're their"},{"speaker":"[aaron_straker]","startTime":1016.959,"endTime":1020.559,"body":"second or third or something like that. no one previously has like painfully"},{"speaker":"[aaron_straker]","startTime":1020.719,"endTime":1025.1190000000001,"body":"clearly explained to them the path of how the numbers and macros work. So"},{"speaker":"[aaron_straker]","startTime":1025.359,"endTime":1029.199,"body":"something that this is something that I find myself repeating like again and"},{"speaker":"[aaron_straker]","startTime":1029.359,"endTime":1033.359,"body":"again and again like one of my clients, Like follow the macro numbers, like"},{"speaker":"[aaron_straker]","startTime":1033.519,"endTime":1037.999,"body":"not your calories and still have someone be like. I'll be like Hey you"},{"speaker":"[aaron_straker]","startTime":1038.159,"endTime":1041.4389999999999,"body":"because I ask people how off. Like how many days per week they were within"},{"speaker":"[aaron_straker]","startTime":1041.519,"endTime":1044.399,"body":"like a certain threshold, and they'll give me like a five and then I'll look"},{"speaker":"[aaron_straker]","startTime":1044.479,"endTime":1048.6390000000001,"body":"at their food logs and I'm like this is like a two and I them. but my"},{"speaker":"[aaron_straker]","startTime":1048.6390000000001,"endTime":1053.439,"body":"calories are within and I'm like No dude. No, like they'll be like triple"},{"speaker":"[aaron_straker]","startTime":1053.599,"endTime":1056.799,"body":"their fats and their protein will be at like seventy grams for the day And"},{"speaker":"[aaron_straker]","startTime":1056.799,"endTime":1060.239,"body":"they're like I hit my targets and I'm like you did not even co. You're not"},{"speaker":"[aaron_straker]","startTime":1060.239,"endTime":1062.079,"body":"and leaving in the fuck and ballparked."},{"speaker":"[aaron_straker]","startTime":1063.439,"endTime":1067.759,"body":"So I just the first things you have to open up the communication channels"},{"speaker":"[aaron_straker]","startTime":1067.919,"endTime":1072.719,"body":"because they might have you know, a preconceived Uh notions from maybe some"},{"speaker":"[aaron_straker]","startTime":1072.799,"endTime":1076.479,"body":"other edge education they've had so open up the communication channels is the"},{"speaker":"[aaron_straker]","startTime":1076.479,"endTime":1081.679,"body":"biggest thing. Make sure you and them are on the exact same page. Um, also, I"},{"speaker":"[aaron_straker]","startTime":1081.839,"endTime":1087.039,"body":"find that with a lot of clients or maybe uh, Gen, General, more Gen, pop. I,"},{"speaker":"[aaron_straker]","startTime":1087.279,"endTime":1091.439,"body":"in general people understand the concepts like at a high level, but not how"},{"speaker":"[aaron_straker]","startTime":1091.599,"endTime":1096.719,"body":"they apply to their specific goal in terms of energy metabolism, Um, fuel"},{"speaker":"[aaron_straker]","startTime":1096.959,"endTime":1102.399,"body":"sources, fuel utilization, et cetera, So, especially in the Contac con"},{"speaker":"[aaron_straker]","startTime":1102.799,"endTime":1107.279,"body":"context of a C, A calorie deficit, Right, so people think like Okay, we're in"},{"speaker":"[aaron_straker]","startTime":1107.279,"endTime":1111.599,"body":"this deficit period. I'm going to be better than before using airquotes for"},{"speaker":"[aaron_straker]","startTime":1111.759,"endTime":1115.919,"body":"for people reasing on podcasts. Um, but don't understand that you need"},{"speaker":"[aaron_straker]","startTime":1116.239,"endTime":1120.479,"body":"consistent. You need to be consistently under that threshold over a period of"},{"speaker":"[aaron_straker]","startTime":1120.559,"endTime":1124.559,"body":"time to see you know the results there. It's not like I can be good Monday,"},{"speaker":"[aaron_straker]","startTime":1124.719,"endTime":1128.799,"body":"you, Thursday, have that you know, cheap meal. every single Friday night that"},{"speaker":"[aaron_straker]","startTime":1128.959,"endTime":1132.079,"body":"is going to be like. Let's say you know people go like pizza or a burger."},{"speaker":"[aaron_straker]","startTime":1132.319,"endTime":1135.599,"body":"People can easily four thousand calories at a dinner, but especially if they"},{"speaker":"[aaron_straker]","startTime":1135.599,"endTime":1138.639,"body":"have some alcohol or something like that and not even realize it for only"},{"speaker":"[aaron_straker]","startTime":1138.719,"endTime":1141.839,"body":"doing like a three, three, four hundred calorie deficit like you are"},{"speaker":"[aaron_straker]","startTime":1141.999,"endTime":1146.239,"body":"immediately wiping that out so clearly explaining it. I have some liket"},{"speaker":"[aaron_straker]","startTime":1146.319,"endTime":1149.759,"body":"graphs and things I will show that illustrate, like this is how this works"},{"speaker":"[aaron_straker]","startTime":1149.919,"endTime":1154.239,"body":"and that is what I find has been the most successful, and then also"},{"speaker":"[aaron_straker]","startTime":1154.639,"endTime":1159.919,"body":"reevaluating goalst with them. So everyone loves the idea of fat loss, Uh,"},{"speaker":"[aaron_straker]","startTime":1160.079,"endTime":1164.959,"body":"periodization, and what it provides the practice in the application of it can"},{"speaker":"[aaron_straker]","startTime":1165.039,"endTime":1167.999,"body":"be a completely different thing. so people think like, Yeah, calorie deficit,"},{"speaker":"[aaron_straker]","startTime":1168.079,"endTime":1172.719,"body":"I'm motivated. I want to get leaner et Ctera, and then when it comes time to"},{"speaker":"[aaron_straker]","startTime":1172.959,"endTime":1179.279,"body":"prep the food on Sunday, or when everyone at Um work is going to get wings in"},{"speaker":"[aaron_straker]","startTime":1179.519,"endTime":1184.319,"body":"in in beer for Friday lunch, and they need to make the decision of like"},{"speaker":"[aaron_straker]","startTime":1184.399,"endTime":1187.839,"body":"whether they're going to adhere or go do what their you know coworkers are"},{"speaker":"[aaron_straker]","startTime":1187.919,"endTime":1191.039,"body":"going to do. That's a little bit of a different story. So just ultimately,"},{"speaker":"[aaron_straker]","startTime":1191.199,"endTime":1194.799,"body":"coming down to open the communication channels, making sure that they"},{"speaker":"[aaron_straker]","startTime":1195.279,"endTime":1198.879,"body":"understand how the numbers work in the importance of certain numbers,"},{"speaker":"[aaron_straker]","startTime":1199.119,"endTime":1202.239,"body":"especially how protein is different than carbohydrate in fat. because it's"},{"speaker":"[aaron_straker]","startTime":1202.319,"endTime":1206.239,"body":"not a primary fuel source is really really important. So I would start there"},{"speaker":"[aaron_straker]","startTime":1206.399,"endTime":1210.319,"body":"and again. Lastly, you need to open the communication channel and make sure"},{"speaker":"[aaron_straker]","startTime":1210.399,"endTime":1215.519,"body":"that they understand what you are trying to say at A. at a deeper level."},{"speaker":"[bryan_boorstein]","startTime":1216.44,"endTime":1218.2,"body":"Yeah, I certainly agree with all of that."},{"speaker":"[bryan_boorstein]","startTime":1219.48,"endTime":1223.48,"body":"I think the way that that I would approach this personally if if they're"},{"speaker":"[bryan_boorstein]","startTime":1223.56,"endTime":1225.8,"body":"not following their macros is, I would"},{"speaker":"[bryan_boorstein]","startTime":1226.84,"endTime":1228.68,"body":"initially start them with a"},{"speaker":"[bryan_boorstein]","startTime":1230.44,"endTime":1235.56,"body":"protein target and then allow them to take their carbohydrates and fats to"},{"speaker":"[bryan_boorstein]","startTime":1235.64,"endTime":1238.68,"body":"make up the remainder of the calories, because at least then you know that"},{"speaker":"[bryan_boorstein]","startTime":1238.76,"endTime":1242.84,"body":"you're hitting the bare minimum needs right, and at the end of the day like"},{"speaker":"[bryan_boorstein]","startTime":1243.56,"endTime":1248.36,"body":"oftenimes like, you and I both prefer higher carbs than fats, but at the"},{"speaker":"[bryan_boorstein]","startTime":1248.44,"endTime":1253.08,"body":"end of the day I, it's an individual thing, and personal preference can"},{"speaker":"[bryan_boorstein]","startTime":1253.24,"endTime":1256.44,"body":"also play a factor in. There, as well as much as the physiology, and like"},{"speaker":"[bryan_boorstein]","startTime":1256.52,"endTime":1259.4,"body":"higher body respons to it as well as like what type of training cycle"},{"speaker":"[bryan_boorstein]","startTime":1259.48,"endTime":1263.64,"body":"you're in so I have like very little problem. In most cases, having people"},{"speaker":"[bryan_boorstein]","startTime":1263.88,"endTime":1268.2,"body":"just hit a protein goal and then a c. a calorie goal. and I think that"},{"speaker":"[bryan_boorstein]","startTime":1268.36,"endTime":1272.6,"body":"however they want to fill in their fats and carbs is fine Unless maybe"},{"speaker":"[bryan_boorstein]","startTime":1272.76,"endTime":1276.2,"body":"you're in like a specific training cycle where there'd be a serious"},{"speaker":"[bryan_boorstein]","startTime":1276.6,"endTime":1279.32,"body":"advantage to prioritizing one over the other."},{"speaker":"[aaron_straker]","startTime":1281.199,"endTime":1285.439,"body":"The the last little thing I will add to that, Um. I, I do agree with that,"},{"speaker":"[aaron_straker]","startTime":1285.679,"endTime":1290.239,"body":"especially with like maintenance phases, maybe a recovery diet and reverse"},{"speaker":"[aaron_straker]","startTime":1290.399,"endTime":1295.359,"body":"diet in a calorie deficit. The potential downside to that is satidy,"},{"speaker":"[bryan_boorstein]","startTime":1295.02,"endTime":1296.02,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1295.599,"endTime":1299.359,"body":"because just carbohydrates are going to be more satiating forum. But other"},{"speaker":"[aaron_straker]","startTime":1299.519,"endTime":1301.279,"body":"than that, I would agree that"},{"speaker":"[bryan_boorstein]","startTime":1301.16,"endTime":1305.48,"body":"yeah, and then we kind of had a related question, Um, from one of my"},{"speaker":"[bryan_boorstein]","startTime":1305.96,"endTime":1309.96,"body":"questions, And it was a strategies you would take to stop clients from"},{"speaker":"[bryan_boorstein]","startTime":1310.04,"endTime":1315.0,"body":"making excuses about why they can't, So this isn't related specifically to"},{"speaker":"[bryan_boorstein]","startTime":1315.08,"endTime":1318.44,"body":"macro adherences, but rather just adherents. broadly."},{"speaker":"[bryan_boorstein]","startTime":1319.72,"endTime":1324.6,"body":"Um, So I think that it it's a difficult question to answer, because I think"},{"speaker":"[bryan_boorstein]","startTime":1324.76,"endTime":1328.12,"body":"that the why they can't is going to be very dependent on each situation"},{"speaker":"[bryan_boorstein]","startTime":1328.44,"endTime":1331.8,"body":"like it's individually dependent upon. You know why they can't hit their"},{"speaker":"[bryan_boorstein]","startTime":1331.88,"endTime":1335.24,"body":"macros, or why they can't work hard enough in the gym on their weights, or"},{"speaker":"[bryan_boorstein]","startTime":1335.4,"endTime":1339.64,"body":"why they can't sleep more, or whatever it is like? I feel like you need to"},{"speaker":"[bryan_boorstein]","startTime":1339.8,"endTime":1343.48,"body":"address each individual issue of thing that they struggle with"},{"speaker":"[bryan_boorstein]","startTime":1344.6,"endTime":1347.24,"body":"in right? Does that make sense? What?"},{"speaker":"[aaron_straker]","startTime":1347.139,"endTime":1348.139,"body":"those to me,"},{"speaker":"[bryan_boorstein]","startTime":1347.88,"endTime":1351.72,"body":"Yeah? What do you think? Could you answer this question broadly, cause? I'm"},{"speaker":"[bryan_boorstein]","startTime":1351.8,"endTime":1356.12,"body":"kind of struggling to answer it broadly when when it's very dependent on"},{"speaker":"[bryan_boorstein]","startTime":1356.28,"endTime":1357.56,"body":"these individual factors,"},{"speaker":"[aaron_straker]","startTime":1359.119,"endTime":1363.039,"body":"Yeah, yeah, I think I can. I a hundred percent agree. it is individually"},{"speaker":"[aaron_straker]","startTime":1363.359,"endTime":1368.319,"body":"dependent on individual factors. That being said, this is a psychological"},{"speaker":"[bryan_boorstein]","startTime":1367.98,"endTime":1368.98,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1368.559,"endTime":1374.959,"body":"issue. It's a psychological and priority issue. Um. and for example, like,"},{"speaker":"[aaron_straker]","startTime":1375.119,"endTime":1379.519,"body":"let's say, Um, Well, actually, I, I should say, I believe it's psychological."},{"speaker":"[aaron_straker]","startTime":1379.599,"endTime":1383.439,"body":"I believe it's priority. I also think there is a third very large thing"},{"speaker":"[aaron_straker]","startTime":1383.759,"endTime":1388.879,"body":"around. What is this? Where is this priority in their life and do you need to"},{"speaker":"[aaron_straker]","startTime":1389.679,"endTime":1393.679,"body":"manage your expectations as the coach with the client's expectations, For"},{"speaker":"[aaron_straker]","startTime":1393.839,"endTime":1398.399,"body":"example, I think the classic examples we have like a sorry, single mom, two"},{"speaker":"[aaron_straker]","startTime":1398.559,"endTime":1401.599,"body":"young kids at home like she's not. She can't be in the gym five days per"},{"speaker":"[aaron_straker]","startTime":1401.679,"endTime":1404.239,"body":"weeks, are right. I. she. I don't want to say, C't, Because there is single"},{"speaker":"[aaron_straker]","startTime":1404.319,"endTime":1407.839,"body":"moms the two kids who are in the gym five days per week. Maybe she is"},{"speaker":"[aaron_straker]","startTime":1407.999,"endTime":1413.679,"body":"perfectly fine with a much longer time line making much slower progress, but"},{"speaker":"[aaron_straker]","startTime":1413.839,"endTime":1417.759,"body":"being able to be adherent over a longer time with a more realistic protocol"},{"speaker":"[aaron_straker]","startTime":1417.859,"endTime":1418.859,"body":"for her situation"},{"speaker":"[aaron_straker]","startTime":1419.999,"endTime":1424.079,"body":"that the first one, not everyone needs to be tracking their macros right."},{"speaker":"[aaron_straker]","startTime":1424.479,"endTime":1429.119,"body":"depending on on the ambitious ambitiousness of their goal. not everyone needs"},{"speaker":"[aaron_straker]","startTime":1429.199,"endTime":1432.399,"body":"to be in the gym five days per week. I think that is where it kind of starts"},{"speaker":"[aaron_straker]","startTime":1432.559,"endTime":1436.879,"body":"out at. But then what I would say, but I think that is much less likely. what"},{"speaker":"[aaron_straker]","startTime":1437.039,"endTime":1441.999,"body":"I believe is much more likely is a psychological and prioritization thing."},{"speaker":"[aaron_straker]","startTime":1442.479,"endTime":1447.199,"body":"Um, for example, I will have clients say that like, Oh, well, I'm you know,"},{"speaker":"[aaron_straker]","startTime":1447.279,"endTime":1450.079,"body":"we'll be in a. We'll be in a calorie deficit right in the back. Oh, well,"},{"speaker":"[aaron_straker]","startTime":1450.079,"endTime":1453.759,"body":"when I hang out with these friends like they just expected that I drink, and"},{"speaker":"[aaron_straker]","startTime":1453.839,"endTime":1458.799,"body":"I'm like Okay, Well, you're thirty eight years old. You're a grown man, and"},{"speaker":"[aaron_straker]","startTime":1458.959,"endTime":1462.559,"body":"if you don't want to have alcohol, tell your friends I'm not having any"},{"speaker":"[aaron_straker]","startTime":1462.639,"endTime":1466.799,"body":"fucking alcohol because I don't want to, and it's like that simple and I"},{"speaker":"[aaron_straker]","startTime":1466.959,"endTime":1471.759,"body":"think that that really comes back to a psychological thing, and one for me"},{"speaker":"[aaron_straker]","startTime":1471.999,"endTime":1477.919,"body":"personally that I know works because I have defeated that personally. Like"},{"speaker":"[aaron_straker]","startTime":1478.159,"endTime":1479.199,"body":"Brian Nos, just"},{"speaker":"[bryan_boorstein]","startTime":1478.86,"endTime":1479.86,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1479.359,"endTime":1483.519,"body":"swells anyone. A stragger used to be a fucking booze hound and I loved every"},{"speaker":"[aaron_straker]","startTime":1483.679,"endTime":1487.359,"body":"single second of it, and then one day I just decided that I didn't want to do"},{"speaker":"[aaron_straker]","startTime":1487.439,"endTime":1491.359,"body":"it anymore and I haven't had any alcohol in over a year and a half, and I do"},{"speaker":"[aaron_straker]","startTime":1491.439,"endTime":1495.519,"body":"not plan on having anymo, And it's been just because I don't want to, and"},{"speaker":"[aaron_straker]","startTime":1495.599,"endTime":1498.879,"body":"I've been to weddings. I've been to parties. I've been to these things and I"},{"speaker":"[aaron_straker]","startTime":1498.879,"endTime":1502.719,"body":"just help me, but yeah, I don't drink anymore and no one is going to pressure"},{"speaker":"[aaron_straker]","startTime":1502.879,"endTime":1506.159,"body":"you on that. And if they really are like good friends of yours or anything"},{"speaker":"[aaron_straker]","startTime":1506.399,"endTime":1508.879,"body":"like that, they will hundred, accept that"},{"speaker":"[bryan_boorstein]","startTime":1509.88,"endTime":1513.16,"body":"I agree, I think that the difficult part there because I've been through"},{"speaker":"[bryan_boorstein]","startTime":1513.32,"endTime":1518.12,"body":"this. Transition, as well as you know, is that it's not that the people"},{"speaker":"[bryan_boorstein]","startTime":1518.28,"endTime":1521.72,"body":"like don't want to be your friend anymore if you're not drinking, but"},{"speaker":"[bryan_boorstein]","startTime":1521.8,"endTime":1524.36,"body":"there's such like a history there right and like,"},{"speaker":"[bryan_boorstein]","startTime":1526.28,"endTime":1529.4,"body":"like the guy like you're in your example. there's like the expectation of"},{"speaker":"[bryan_boorstein]","startTime":1529.4,"endTime":1532.84,"body":"like these are my friends. They expect me to drink. Whatever I get that you"},{"speaker":"[bryan_boorstein]","startTime":1532.92,"endTime":1537.64,"body":"can say no. Here's the part. I struggle with those that. If you're around a"},{"speaker":"[bryan_boorstein]","startTime":1537.64,"endTime":1541.72,"body":"bunch of people drinking and you're not drinking, it's not really that fun."},{"speaker":"[bryan_boorstein]","startTime":1542.68,"endTime":1547.64,"body":"like they kind of come across like a little disgusting. and you kind of"},{"speaker":"[bryan_boorstein]","startTime":1547.72,"endTime":1550.92,"body":"feel like when you're talking to them that there's not really value in what"},{"speaker":"[bryan_boorstein]","startTime":1551.0,"endTime":1553.32,"body":"you're talking about because they're probably not going to remember most of"},{"speaker":"[bryan_boorstein]","startTime":1553.4,"endTime":1557.64,"body":"it anyways. And like you, just kind of don't even really want to be in that"},{"speaker":"[bryan_boorstein]","startTime":1557.8,"endTime":1561.64,"body":"situation anymore. So then I guess you have a bigger question of like, are"},{"speaker":"[bryan_boorstein]","startTime":1561.8,"endTime":1564.76,"body":"these people like people I really want to be friends with or whatever? But"},{"speaker":"[bryan_boorstein]","startTime":1564.84,"endTime":1567.48,"body":"I think that that's difficult because like you have a history with these"},{"speaker":"[bryan_boorstein]","startTime":1567.56,"endTime":1570.68,"body":"people right like it would be like Like I know, Dressal has changed himself"},{"speaker":"[bryan_boorstein]","startTime":1570.92,"endTime":1573.48,"body":"and stuff like that. But but if we use like dressical as an example, like"},{"speaker":"[bryan_boorstein]","startTime":1573.56,"endTime":1576.84,"body":"imagine, Driskel never grew up and that he was still like, you know,"},{"speaker":"[bryan_boorstein]","startTime":1576.92,"endTime":1579.88,"body":"getting wasted just like you were. But those were like your boys. like you"},{"speaker":"[bryan_boorstein]","startTime":1580.04,"endTime":1582.76,"body":"hang out with them. and like when you get together with them like you guys"},{"speaker":"[bryan_boorstein]","startTime":1582.92,"endTime":1587.48,"body":"want to have fun like you want to do the thing. And um, it's kind of. it's"},{"speaker":"[bryan_boorstein]","startTime":1587.64,"endTime":1592.44,"body":"almost sad to like. Feel like your friendships are diminishing with these"},{"speaker":"[bryan_boorstein]","startTime":1592.6,"endTime":1595.56,"body":"people because of this and that's not your fault. It's not really their"},{"speaker":"[bryan_boorstein]","startTime":1595.72,"endTime":1598.44,"body":"fault. It's just kind of like a thing that happens because life is moving"},{"speaker":"[bryan_boorstein]","startTime":1598.6,"endTime":1602.84,"body":"in a separate direction. So it's it's It's just tough and like I empathize."},{"speaker":"[bryan_boorstein]","startTime":1603.0,"endTime":1605.88,"body":"I don't know what the solution is, but I definitely empathize with the"},{"speaker":"[bryan_boorstein]","startTime":1605.96,"endTime":1609.96,"body":"people that are going through that causecause. I've I want. Say lost"},{"speaker":"[bryan_boorstein]","startTime":1610.12,"endTime":1612.76,"body":"friends like no one necessarily like you know, Doesn't think I'm their"},{"speaker":"[bryan_boorstein]","startTime":1612.84,"endTime":1616.36,"body":"friend anymore, But but I hang out with people less. Uh, that I used to"},{"speaker":"[bryan_boorstein]","startTime":1616.36,"endTime":1620.2,"body":"hang out with and and so yeah, I guess in some ways the relationship is"},{"speaker":"[bryan_boorstein]","startTime":1620.28,"endTime":1621.96,"body":"diminished a little bit. you know,"},{"speaker":"[aaron_straker]","startTime":1623.119,"endTime":1625.039,"body":"I would agree with that. I"},{"speaker":"[aaron_straker]","startTime":1626.239,"endTime":1631.199,"body":"feel very similar. Um, and I don't want to go down too far of a tangent here."},{"speaker":"[aaron_straker]","startTime":1631.839,"endTime":1633.679,"body":"Something that I have really"},{"speaker":"[aaron_straker]","startTime":1635.439,"endTime":1639.599,"body":"prioritized, I guess in my own life in the last like year or two is how I"},{"speaker":"[aaron_straker]","startTime":1639.659,"endTime":1640.659,"body":"value my time,"},{"speaker":"[bryan_boorstein]","startTime":1640.14,"endTime":1641.14,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1641.999,"endTime":1646.879,"body":"and I know this can be something that can kind ofuh up in between. like you"},{"speaker":"[aaron_straker]","startTime":1646.959,"endTime":1650.399,"body":"know, partners in a relationship or something like that, But this was always"},{"speaker":"[aaron_straker]","startTime":1650.559,"endTime":1651.919,"body":"a big one for me because"},{"speaker":"[aaron_straker]","startTime":1653.039,"endTime":1656.639,"body":"something that was really hard for me was like, Oh, we're going out. It's my"},{"speaker":"[aaron_straker]","startTime":1656.959,"endTime":1660.879,"body":"roommate's best friends twenty eighth birthday party and we're going to"},{"speaker":"[aaron_straker]","startTime":1660.959,"endTime":1663.759,"body":"somewhere and I'm like I never want. I just like you know what. I'm not"},{"speaker":"[aaron_straker]","startTime":1663.759,"endTime":1666.719,"body":"fucking goingcause. I just don't want to go. I don't care to be around those"},{"speaker":"[aaron_straker]","startTime":1666.879,"endTime":1670.399,"body":"people. I would rather I value my time doing something I care about rather"},{"speaker":"[aaron_straker]","startTime":1670.639,"endTime":1675.359,"body":"than something I don't. And that is something that be can be. unfortunately,"},{"speaker":"[aaron_straker]","startTime":1675.519,"endTime":1679.439,"body":"kind of difficult to make with certain things with friends. But you may reach"},{"speaker":"[aaron_straker]","startTime":1679.679,"endTime":1681.439,"body":"that point in your life where I value my time"},{"speaker":"[bryan_boorstein]","startTime":1681.1,"endTime":1682.1,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1681.599,"endTime":1684.719,"body":"and I'm just not going to spend it doing something that I don't feel adds"},{"speaker":"[aaron_straker]","startTime":1684.879,"endTime":1685.919,"body":"value to my life at this"},{"speaker":"[aaron_straker]","startTime":1686.079,"endTime":1689.759,"body":"point, and that really comes back to priorities, which is kind of what we"},{"speaker":"[bryan_boorstein]","startTime":1686.12,"endTime":1687.4,"body":"Totally no. I agree with that."},{"speaker":"[aaron_straker]","startTime":1689.919,"endTime":1691.359,"body":"said for handling that question."},{"speaker":"[bryan_boorstein]","startTime":1691.72,"endTime":1694.68,"body":"Yeah. Yeah, and then just to add one last little piece of contxt on that"},{"speaker":"[bryan_boorstein]","startTime":1694.78,"endTime":1695.78,"body":"question, I think that"},{"speaker":"[bryan_boorstein]","startTime":1697.0,"endTime":1699.0,"body":"when the question is is why they can't,"},{"speaker":"[bryan_boorstein]","startTime":1699.94,"endTime":1700.94,"body":"Maybe the answer"},{"speaker":"[bryan_boorstein]","startTime":1701.8,"endTime":1706.92,"body":"is what can I do as a coach to meet them, have way or part way. So if it's"},{"speaker":"[bryan_boorstein]","startTime":1707.08,"endTime":1710.44,"body":"like you know, I just cannot sleep more than five hours a night, then it's"},{"speaker":"[bryan_boorstein]","startTime":1710.6,"endTime":1713.96,"body":"like Okay, what can we do to get you to six hours a night? Or if it's like"},{"speaker":"[bryan_boorstein]","startTime":1714.04,"endTime":1718.12,"body":"you know, I just can't get to the gym four days a week? Okay, Well, what"},{"speaker":"[bryan_boorstein]","startTime":1718.28,"endTime":1721.88,"body":"can we do to make sure that you go three days a week, or like you know. So"},{"speaker":"[bryan_boorstein]","startTime":1721.8,"endTime":1725.24,"body":"so there's like steps you can take that, meet them half way that allow them"},{"speaker":"[bryan_boorstein]","startTime":1725.32,"endTime":1729.4,"body":"to still get really close to achieving optimality, or or closer to"},{"speaker":"[bryan_boorstein]","startTime":1729.48,"endTime":1734.52,"body":"achieving optimality. And uh, in the grand scheme of things, like if you're"},{"speaker":"[bryan_boorstein]","startTime":1734.34,"endTime":1735.34,"body":"sleeping"},{"speaker":"[bryan_boorstein]","startTime":1736.04,"endTime":1740.36,"body":"six hours instead of seven hours, it makes a difference, but it's not going"},{"speaker":"[bryan_boorstein]","startTime":1740.44,"endTime":1743.8,"body":"to be a huge difference like it's way better than sleeping five hours, ver"},{"speaker":"[bryan_boorstein]","startTime":1744.04,"endTime":1747.96,"body":"seven hours. And you know you, there are people that get they"},{"speaker":"[bryan_boorstein]","startTime":1749.4,"endTime":1752.44,"body":"as close as possible to their genetic potential training three days a week,"},{"speaker":"[bryan_boorstein]","startTime":1752.6,"endTime":1756.76,"body":"as they would training four or five days a week, Um, it really is. It comes"},{"speaker":"[bryan_boorstein]","startTime":1756.92,"endTime":1760.04,"body":"down to many more variables than just whether you're training five days,"},{"speaker":"[bryan_boorstein]","startTime":1760.2,"endTime":1763.32,"body":"week or three days a week. So um, I think there's a lot of ways you can"},{"speaker":"[bryan_boorstein]","startTime":1763.4,"endTime":1766.12,"body":"meet people halfway, and kind of help them nudge them in the right"},{"speaker":"[bryan_boorstein]","startTime":1766.36,"endTime":1770.76,"body":"direction. And as they get closer and closer to it, maybe they start taking"},{"speaker":"[bryan_boorstein]","startTime":1771.0,"endTime":1775.24,"body":"some of that um onto themselves and continue moving forward on their own"},{"speaker":"[bryan_boorstein]","startTime":1774.98,"endTime":1775.98,"body":"from there."},{"speaker":"[aaron_straker]","startTime":1776.399,"endTime":1780.239,"body":"Yeah, I really like that. The, what I will refer to those is like your big"},{"speaker":"[bryan_boorstein]","startTime":1780.06,"endTime":1781.06,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1780.399,"endTime":1785.439,"body":"rox, right, so let's say someone can't track their food consistently, but"},{"speaker":"[aaron_straker]","startTime":1785.519,"endTime":1789.599,"body":"their diet is like a one hundred percent high quality whole nutrient dense"},{"speaker":"[aaron_straker]","startTime":1789.679,"endTime":1791.839,"body":"foods like that's a big rock"},{"speaker":"[bryan_boorstein]","startTime":1791.5,"endTime":1792.5,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1791.999,"endTime":1795.279,"body":"like Briryan said. Sleeping. That's a big rock. training three days per week."},{"speaker":"[aaron_straker]","startTime":1795.439,"endTime":1797.839,"body":"That's a big rock like that. person should still be able to make"},{"speaker":"[bryan_boorstein]","startTime":1797.86,"endTime":1798.86,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1798.079,"endTime":1802.799,"body":"progress. Maybe not optimal rates of progress, but still progress."},{"speaker":"[bryan_boorstein]","startTime":1802.26,"endTime":1803.26,"body":"yep,"},{"speaker":"[bryan_boorstein]","startTime":1803.88,"endTime":1809.0,"body":"cool. Um, do calories need to be reduced on days that you aren't training"},{"speaker":"[bryan_boorstein]","startTime":1810.12,"endTime":1814.12,"body":"to maintain a deficit? So I guess the goal is to maintain a deficit. So"},{"speaker":"[bryan_boorstein]","startTime":1814.28,"endTime":1817.64,"body":"because you're expending less calories should you be eating less?"},{"speaker":"[aaron_straker]","startTime":1821.119,"endTime":1822.399,"body":"It depends. I hate"},{"speaker":"[aaron_straker]","startTime":1822.559,"endTime":1827.839,"body":"using that. I know, so. the interesting thing in this question is is the"},{"speaker":"[bryan_boorstein]","startTime":1822.68,"endTime":1823.8,"body":"It always depends."},{"speaker":"[aaron_straker]","startTime":1827.839,"endTime":1831.999,"body":"wording right? Do calories need to be reduced? Of course, they do not need to"},{"speaker":"[aaron_straker]","startTime":1832.719,"endTime":1837.919,"body":"if you are maintaining a deficit and you don't want to have high and low days"},{"speaker":"[aaron_straker]","startTime":1838.079,"endTime":1843.199,"body":"or cycling days? Just choose a deficit across the board. that will allow you"},{"speaker":"[aaron_straker]","startTime":1843.279,"endTime":1844.959,"body":"to achieve that deficit over"},{"speaker":"[bryan_boorstein]","startTime":1844.78,"endTime":1845.78,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1845.359,"endTime":1850.479,"body":"the period of the week or something like that. Are there advantages to having"},{"speaker":"[aaron_straker]","startTime":1850.719,"endTime":1855.279,"body":"a high low days? If someone lets say, someone has no problems tracking their"},{"speaker":"[aaron_straker]","startTime":1855.279,"endTime":1858.159,"body":"food and they really adherent already. I think there are."},{"speaker":"[aaron_straker]","startTime":1859.199,"endTime":1862.639,"body":"I will always choose that when given the option of a client. that is the"},{"speaker":"[aaron_straker]","startTime":1862.639,"endTime":1866.799,"body":"option I choose for myself because I think it allows for more flexibility and"},{"speaker":"[aaron_straker]","startTime":1867.119,"endTime":1873.039,"body":"a variety in your diet. But do they need to be reduced on training days"},{"speaker":"[aaron_straker]","startTime":1873.119,"endTime":1875.279,"body":"versus non training days? Absolutely not"},{"speaker":"[bryan_boorstein]","startTime":1876.12,"endTime":1879.56,"body":"Yeah, I would agree, and I think that the it. personally,"},{"speaker":"[bryan_boorstein]","startTime":1881.08,"endTime":1887.24,"body":"I, I tend to go with one additional uh bowlus of of food on training days,"},{"speaker":"[bryan_boorstein]","startTime":1887.48,"endTime":1891.8,"body":"and that usually just means that I'm eating Slash drinking would be the"},{"speaker":"[bryan_boorstein]","startTime":1891.88,"endTime":1896.04,"body":"answer drinking during my workout. Uh, where I usually wouldn't have that"},{"speaker":"[bryan_boorstein]","startTime":1896.12,"endTime":1899.96,"body":"work outut, so I have no reason to drink that protein shake. Um, so it"},{"speaker":"[bryan_boorstein]","startTime":1900.04,"endTime":1903.96,"body":"really exsist a small like It's Uh, thirty grams of protein and twenty five"},{"speaker":"[bryan_boorstein]","startTime":1904.12,"endTime":1908.76,"body":"grams of carbs is what I was doing on my diet And so that's like two"},{"speaker":"[bryan_boorstein]","startTime":1908.92,"endTime":1912.6,"body":"hundred and twenty calories. Um that I would have additional on a training"},{"speaker":"[bryan_boorstein]","startTime":1912.76,"endTime":1916.6,"body":"day and then, to be honest like, I probably also have maybe two extra"},{"speaker":"[bryan_boorstein]","startTime":1916.76,"endTime":1920.6,"body":"pieces of fruit on unting days. So there's another like you know, thirty"},{"speaker":"[bryan_boorstein]","startTime":1920.84,"endTime":1924.52,"body":"forty grams of carbs which is a hundred and fifty grams of a hundred fifty"},{"speaker":"[bryan_boorstein]","startTime":1924.68,"endTime":1927.56,"body":"calories or something like that. So maybe it's like three to four hundred"},{"speaker":"[bryan_boorstein]","startTime":1927.8,"endTime":1932.36,"body":"calories higher on a training day. Um. But the majority of the other meals"},{"speaker":"[bryan_boorstein]","startTime":1932.52,"endTime":1935.72,"body":"will stay the same and it's just about feeding the workout window,"},{"speaker":"[aaron_straker]","startTime":1936.879,"endTime":1941.279,"body":"Yp. And I think what something Brian brieflyuded to is keeping the structure"},{"speaker":"[aaron_straker]","startTime":1941.439,"endTime":1945.279,"body":"of your days as similar as possible, and that's just to create consistency,"},{"speaker":"[aaron_straker]","startTime":1945.599,"endTime":1949.359,"body":"and um, hunger, signaling and stuff like that with your body. and when those"},{"speaker":"[aaron_straker]","startTime":1949.439,"endTime":1952.559,"body":"are consistent, that makes adherents, Um more streamlined."},{"speaker":"[bryan_boorstein]","startTime":1953.88,"endTime":1958.2,"body":"So we have two questions on on Blardwk. The first one was, Do you have"},{"speaker":"[bryan_boorstein]","startTime":1958.28,"endTime":1961.32,"body":"clients take blood work always or only in special cases."},{"speaker":"[aaron_straker]","startTime":1962.959,"endTime":1968.479,"body":"So I have reached a point now where I always try and get blood work. Um. I"},{"speaker":"[aaron_straker]","startTime":1968.639,"endTime":1971.919,"body":"have, really, really a cornerstone of my coaching from the beginning has been"},{"speaker":"[aaron_straker]","startTime":1971.999,"endTime":1977.279,"body":"on metric, data and objectivity, and the more information we have, the better"},{"speaker":"[aaron_straker]","startTime":1977.519,"endTime":1982.399,"body":"informed decisions we can make. Now as a coach there is the massive"},{"speaker":"[aaron_straker]","startTime":1983.379,"endTime":1984.379,"body":"Um. Um."},{"speaker":"[aaron_straker]","startTime":1985.999,"endTime":1990.079,"body":"with learning curve to reading and interpreting blood work, which is Uh, a"},{"speaker":"[aaron_straker]","startTime":1990.079,"endTime":1995.839,"body":"big commitment, but it can really really help influence your decisions. Now."},{"speaker":"[aaron_straker]","startTime":1995.999,"endTime":1998.879,"body":"The one thing I do want to say is"},{"speaker":"[aaron_straker]","startTime":2000.079,"endTime":2004.479,"body":"they, They're in addition, they are not like a, a law or a rule, Um example."},{"speaker":"[aaron_straker]","startTime":2004.879,"endTime":2010.639,"body":"here, personally, my thyroid level, my thr thyroid numbers. I've never come"},{"speaker":"[aaron_straker]","startTime":2010.799,"endTime":2015.039,"body":"back optimal and this is been there was when I was two hundred and twenty"},{"speaker":"[aaron_straker]","startTime":2015.279,"endTime":2019.039,"body":"five pounds. My thyroid numbers were an optimal, and now I'm you know, a"},{"speaker":"[aaron_straker]","startTime":2019.039,"endTime":2022.879,"body":"hundred and ninety one pounds. My thyroid numbers are not optimal if you were"},{"speaker":"[aaron_straker]","startTime":2023.119,"endTime":2026.879,"body":"just kind of looking at something, and you know I'm using airquates here, but"},{"speaker":"[aaron_straker]","startTime":2026.879,"endTime":2030.159,"body":"diagnosing you can't diagnose anything unless you're a doctor. Obviously"},{"speaker":"[aaron_straker]","startTime":2030.479,"endTime":2033.919,"body":"straight from blood work. You might be like. Oh, wow, this person has you"},{"speaker":"[aaron_straker]","startTime":2033.999,"endTime":2037.839,"body":"know. maybe some clinical hypothyroid or something like that. We need to get"},{"speaker":"[aaron_straker]","startTime":2037.999,"endTime":2043.759,"body":"them on. Um, you know a ton of selenium tyroceine, idyine, and something like"},{"speaker":"[aaron_straker]","startTime":2043.839,"endTime":2048.159,"body":"that to help you know up up regulate their thyroid function, But if that"},{"speaker":"[aaron_straker]","startTime":2048.399,"endTime":2053.0389999999998,"body":"person like for myself, I've never had any issues dropping fat, getting very"},{"speaker":"[aaron_straker]","startTime":2053.199,"endTime":2057.759,"body":"lean. the kind of blood work. and even though those numbers are not optimal,"},{"speaker":"[aaron_straker]","startTime":2057.999,"endTime":2062.399,"body":"doesn't really translate to practicality or real life application. I do not"},{"speaker":"[aaron_straker]","startTime":2062.4790000000003,"endTime":2068.399,"body":"have much issue dropping um body Fa. When I decide to so kind of circling"},{"speaker":"[aaron_straker]","startTime":2068.639,"endTime":2072.959,"body":"back, I am now always trying to push for blood work, especially when clients"},{"speaker":"[aaron_straker]","startTime":2073.119,"endTime":2076.479,"body":"will get it often. The times I find people are excited to learn and see, I"},{"speaker":"[aaron_straker]","startTime":2076.559,"endTime":2079.519,"body":"will do a very thorough blood work review. Um,"},{"speaker":"[aaron_straker]","startTime":2080.559,"endTime":2085.359,"body":"and then, for any clit, It do have some always ask them. tell them to get the"},{"speaker":"[aaron_straker]","startTime":2085.519,"endTime":2090.639,"body":"copy. the hard copy themselves, because nine times out of ten the client is"},{"speaker":"[aaron_straker]","startTime":2090.799,"endTime":2096.639,"body":"going to maybe get a phone call from their doctor's secretary and say he"},{"speaker":"[aaron_straker]","startTime":2096.719,"endTime":2101.759,"body":"said, I' sorry, not he. They said everything is fine, but like fine is a a"},{"speaker":"[aaron_straker]","startTime":2101.839,"endTime":2107.039,"body":"massive scale, and oftentimes things can be very far from optimal. Um, always"},{"speaker":"[aaron_straker]","startTime":2107.199,"endTime":2111.199,"body":"see. always tell you know any, wherever you at your lapse from that you want"},{"speaker":"[aaron_straker]","startTime":2111.279,"endTime":2115.439,"body":"the hard numbers yourself. Um, I generally recommend just ordering them third"},{"speaker":"[aaron_straker]","startTime":2115.599,"endTime":2118.079,"body":"party paying out a pocket. It is not very expensive."},{"speaker":"[aaron_straker]","startTime":2119.359,"endTime":2124.319,"body":"Oftenimes you when you try. Oftentimes I should say, or I did say, But I have"},{"speaker":"[aaron_straker]","startTime":2124.479,"endTime":2127.519,"body":"had clients who have really cool doctors who will order them like basically"},{"speaker":"[aaron_straker]","startTime":2127.839,"endTime":2130.559,"body":"anything they want, so it is pretty cool to see that there are some really"},{"speaker":"[aaron_straker]","startTime":2130.559,"endTime":2134.719,"body":"sweet doctors out there that are fighting for their clients. Um are other"},{"speaker":"[aaron_straker]","startTime":2134.819,"endTime":2135.819,"body":"patients? I should say,"},{"speaker":"[aaron_straker]","startTime":2137.119,"endTime":2140.479,"body":"order what you want when you want it. I have had doctors push back on me."},{"speaker":"[aaron_straker]","startTime":2140.719,"endTime":2143.999,"body":"Tell me things like. Oh, I'm young, I don't need to see my test osterone"},{"speaker":"[aaron_straker]","startTime":2144.159,"endTime":2147.839,"body":"levels. Oh, it's summer you don't. Your vitamin D will be fine and when it"},{"speaker":"[aaron_straker]","startTime":2147.999,"endTime":2152.239,"body":"came back in the thirties, so just push back and if you want something, just"},{"speaker":"[aaron_straker]","startTime":2152.399,"endTime":2156.319,"body":"know that you can always go order it somewhere else. often times cheaper than"},{"speaker":"[aaron_straker]","startTime":2156.399,"endTime":2159.279,"body":"what you're going to pay for it from the doctor anyway, which is mind"},{"speaker":"[aaron_straker]","startTime":2159.439,"endTime":2160.559,"body":"boggling, but the truth."},{"speaker":"[bryan_boorstein]","startTime":2162.12,"endTime":2165.56,"body":"What? What are the markers that you look for for the thyroid that you"},{"speaker":"[bryan_boorstein]","startTime":2165.34,"endTime":2166.34,"body":"mentioned?"},{"speaker":"[aaron_straker]","startTime":2166.639,"endTime":2171.199,"body":"Ah, so that's going to be um, t, s. H, thyroid stimulating hormone. Uh, we"},{"speaker":"[aaron_straker]","startTime":2171.279,"endTime":2176.319,"body":"want to see a free T three, which is your active form of thyroid. We want to"},{"speaker":"[aaron_straker]","startTime":2176.399,"endTime":2181.119,"body":"see free T four, which is inactive. Uh. That is what gets produced Um by the"},{"speaker":"[aaron_straker]","startTime":2181.199,"endTime":2185.599,"body":"thyroid gland and then it gets converted to Uh, T three. and then we all so"},{"speaker":"[aaron_straker]","startTime":2185.759,"endTime":2189.759,"body":"want to see reverse T three, because reverse T three is another form of"},{"speaker":"[aaron_straker]","startTime":2189.839,"endTime":2193.999,"body":"inactive. Generally, if stress is really really high, the body will convert"},{"speaker":"[aaron_straker]","startTime":2194.159,"endTime":2198.399,"body":"that T four into Reverse Tee three, as opposed to T three. And then it's also"},{"speaker":"[aaron_straker]","startTime":2198.719,"endTime":2204.079,"body":"good to see your um, uh, t, p, O. I think it's t, p, o a B, which is going to"},{"speaker":"[aaron_straker]","startTime":2204.079,"endTime":2208.239,"body":"be antibodies. If these are elevated, that can be indicative towards Uh,"},{"speaker":"[aaron_straker]","startTime":2208.399,"endTime":2212.639,"body":"hasshimotos, thyroiditis, And then there is one other one that I can't"},{"speaker":"[aaron_straker]","startTime":2213.039,"endTime":2217.999,"body":"remember off the top of my head, but it's also related to Um. I think it like"},{"speaker":"[aaron_straker]","startTime":2218.799,"endTime":2223.679,"body":"thyroid, uh, anti glabulin, or some some globulin. It's It's related to Um."},{"speaker":"[bryan_boorstein]","startTime":2221.58,"endTime":2222.58,"body":"Yeah, I have"},{"speaker":"[aaron_straker]","startTime":2223.999,"endTime":2228.399,"body":"Auto immunity as well, potentially linked with Uh, thyroid, but those are um,"},{"speaker":"[aaron_straker]","startTime":2229.199,"endTime":2235.039,"body":"M, honestly much more common with women, Uh, than men. But if you really want"},{"speaker":"[aaron_straker]","startTime":2235.119,"endTime":2238.479,"body":"to get like you know, the Cadillac suite for thyroid, those are everything."},{"speaker":"[aaron_straker]","startTime":2239.119,"endTime":2244.079,"body":"Um. In many many cases, when you go to like a a de doctor or something that"},{"speaker":"[aaron_straker]","startTime":2244.159,"endTime":2247.679,"body":"they're only going to order t, s h, which is literally the just the tip of"},{"speaker":"[aaron_straker]","startTime":2247.759,"endTime":2251.919,"body":"the iceberg, and you want to, at least, I would say, at a bare minimum, get"},{"speaker":"[aaron_straker]","startTime":2252.159,"endTime":2256.079,"body":"t, s h free, T, four, free, T, three and refers t three."},{"speaker":"[bryan_boorstein]","startTime":2257.4,"endTime":2261.48,"body":"those. The only one that's off is reverse Te. Three is a little bit high."},{"speaker":"[aaron_straker]","startTime":2262.399,"endTime":2266.639,"body":"Yeah, and that's generally is your cor, is your serum cord is all high as"},{"speaker":"[aaron_straker]","startTime":2266.719,"endTime":2269.599,"body":"well. what was that at? I think that should be on there."},{"speaker":"[bryan_boorstein]","startTime":2268.84,"endTime":2272.92,"body":"No cordasa was twelve and the range of six to nineteen"},{"speaker":"[aaron_straker]","startTime":2273.679,"endTime":2277.359,"body":"Okay, Yeah, so that's that's not bad. Um, it could just be because you are."},{"speaker":"[bryan_boorstein]","startTime":2277.72,"endTime":2291.64,"body":"at the end of the dietinging,"},{"speaker":"[aaron_straker]","startTime":2277.999,"endTime":2280.719,"body":"That is one that would make sense to be you're. You're in a die. You've been"},{"speaker":"[aaron_straker]","startTime":2280.719,"endTime":2283.599,"body":"dyting for a while and it's kind of putting the brakes on because you don't"},{"speaker":"[aaron_straker]","startTime":2283.759,"endTime":2287.759,"body":"just want to be pissing fat and weight off as you've been kind of controlled."},{"speaker":"[aaron_straker]","startTime":2287.999,"endTime":2290.799,"body":"starving yourself, for you know, five months type of deal."},{"speaker":"[aaron_straker]","startTime":2291.899,"endTime":2292.899,"body":"Yep,"},{"speaker":"[bryan_boorstein]","startTime":2292.68,"endTime":2296.6,"body":"And then the second question related to blood work was do you use metrics"},{"speaker":"[bryan_boorstein]","startTime":2296.76,"endTime":2300.76,"body":"like blood plesh, blood pressure or blood glucose to determine a client's"},{"speaker":"[bryan_boorstein]","startTime":2300.54,"endTime":2301.54,"body":"protocol?"},{"speaker":"[aaron_straker]","startTime":2301.999,"endTime":2305.199,"body":"so I would say, not so much to determine a client's protocol, because"},{"speaker":"[aaron_straker]","startTime":2305.599,"endTime":2309.199,"body":"everything that I am going to be doing with clients is going to be for"},{"speaker":"[aaron_straker]","startTime":2309.439,"endTime":2313.999,"body":"optimizing blood pressure and blood glucose. anyway. Uh, that being said,"},{"speaker":"[aaron_straker]","startTime":2314.799,"endTime":2319.919,"body":"those are things that can change what we are doing when they get out of. Um."},{"speaker":"[aaron_straker]","startTime":2320.879,"endTime":2324.559,"body":"Whx, like, let's say someone comes to me and they're okayy. You know we're"},{"speaker":"[aaron_straker]","startTime":2324.639,"endTime":2327.279,"body":"we're. We're going through like a gaining period. They want to put some size"},{"speaker":"[aaron_straker]","startTime":2327.439,"endTime":2331.279,"body":"on and eat more, and their blood glucose comes back really high north of the"},{"speaker":"[aaron_straker]","startTime":2331.439,"endTime":2335.119,"body":"like one, hundreds one tens. Their fasting insulin is high, too. There's no"},{"speaker":"[aaron_straker]","startTime":2335.199,"endTime":2338.239,"body":"way we're going to continue into that because it's only going to get worse."},{"speaker":"[aaron_straker]","startTime":2338.559,"endTime":2343.119,"body":"And one thing that I am very big on is I'm not going to take anyone through a"},{"speaker":"[aaron_straker]","startTime":2343.599,"endTime":2347.039,"body":"physique related protocol at the cost of their health,"},{"speaker":"[bryan_boorstein]","startTime":2346.94,"endTime":2347.94,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2347.519,"endTime":2350.719,"body":"so I would rather a hundred percent lose the client than take them through"},{"speaker":"[aaron_straker]","startTime":2350.799,"endTime":2354.079,"body":"something that I don't morally agree with based on where they're at, So blood"},{"speaker":"[aaron_straker]","startTime":2354.239,"endTime":2357.919,"body":"glucose is one. it's really easy to monitor like you can buy the home kits"},{"speaker":"[aaron_straker]","startTime":2357.999,"endTime":2361.599,"body":"off Amazon for like thirty bucks. See where you're at If you want to get the"},{"speaker":"[aaron_straker]","startTime":2361.679,"endTime":2365.199,"body":"blood test. It's also like stupid cheaps like thirty dollars from life"},{"speaker":"[aaron_straker]","startTime":2365.439,"endTime":2370.159,"body":"extension. Um, to go get some labs drawn here. Blood pressure is another one"},{"speaker":"[aaron_straker]","startTime":2370.479,"endTime":2374.399,"body":"that's really important to pay attention to, especially because it's linked"},{"speaker":"[aaron_straker]","startTime":2374.559,"endTime":2379.199,"body":"to basically one of the the number one killer of Americans, right C v D, And"},{"speaker":"[aaron_straker]","startTime":2379.599,"endTime":2383.999,"body":"you will find people who are seemingly young and healthy who are elevated"},{"speaker":"[aaron_straker]","startTime":2384.159,"endTime":2388.479,"body":"blood pressure again. This is very, very linked to stress levels and"},{"speaker":"[aaron_straker]","startTime":2388.559,"endTime":2392.079,"body":"quaterol. And then it will impact other parts of what you're doing with them"},{"speaker":"[aaron_straker]","startTime":2392.239,"endTime":2397.199,"body":"as a nutrition coach. For example, I have a client supergraate dude, Um, has"},{"speaker":"[aaron_straker]","startTime":2397.359,"endTime":2401.679,"body":"some family history with blood, Uh, with c v, D stuff, and then also very"},{"speaker":"[aaron_straker]","startTime":2401.919,"endTime":2406.959,"body":"high stress job. A rough patch earlier this year with with life and his blood"},{"speaker":"[aaron_straker]","startTime":2407.119,"endTime":2411.679,"body":"pressure's pretty high. Doctor has him on a calcium channel blocker right,"},{"speaker":"[aaron_straker]","startTime":2411.999,"endTime":2416.319,"body":"which of course doctor can you know, do whatever they want? However, calcium"},{"speaker":"[aaron_straker]","startTime":2416.479,"endTime":2420.239,"body":"channel blockers are notorious for making you constipate it right. So then"},{"speaker":"[aaron_straker]","startTime":2420.319,"endTime":2423.919,"body":"he's bloated all the time, Won't have bow movements every single day. Maybe"},{"speaker":"[aaron_straker]","startTime":2423.999,"endTime":2428.079,"body":"it's a handful of days before has one? This will one hundred percent affect"},{"speaker":"[aaron_straker]","startTime":2428.399,"endTime":2432.559,"body":"your outcomes with nutrition, so understanding these things and then learning"},{"speaker":"[aaron_straker]","startTime":2432.799,"endTime":2435.759,"body":"Okay. Well now that we're concpated, what are some things we can do to help"},{"speaker":"[aaron_straker]","startTime":2435.999,"endTime":2439.039,"body":"get things moving again, so the client can have some relief. Not feel that"},{"speaker":"[aaron_straker]","startTime":2439.119,"endTime":2444.159,"body":"way and then also, what are some lifestyle big lifestyle practices we can"},{"speaker":"[aaron_straker]","startTime":2444.319,"endTime":2448.559,"body":"work on to get this blood pressure down and naturally so that we can send the"},{"speaker":"[aaron_straker]","startTime":2448.639,"endTime":2452.719,"body":"client to go talk to the doctor about getting that calcium channel blocker"},{"speaker":"[aaron_straker]","startTime":2452.959,"endTime":2456.319,"body":"dosage reduced and hopefully eventually removed. So then we don't have to"},{"speaker":"[aaron_straker]","startTime":2456.319,"endTime":2459.199,"body":"jump through these soups for the digestion stuff and get them back to it."},{"speaker":"[aaron_straker]","startTime":2459.439,"endTime":2464.319,"body":"Just a more holistically, um, whole. You know great place to be in as a as a"},{"speaker":"[aaron_straker]","startTime":2464.019,"endTime":2465.019,"body":"human"},{"speaker":"[bryan_boorstein]","startTime":2465.56,"endTime":2467.48,"body":"I don't have anything to add on that."},{"speaker":"[aaron_straker]","startTime":2468.099,"endTime":2469.099,"body":"cool."},{"speaker":"[bryan_boorstein]","startTime":2469.64,"endTime":2471.32,"body":"One more question for you here."},{"speaker":"[bryan_boorstein]","startTime":2472.6,"endTime":2476.28,"body":"How do you get rid of bloating indigestionous issues caused by a high"},{"speaker":"[bryan_boorstein]","startTime":2476.3,"endTime":2477.3,"body":"protein diet?"},{"speaker":"[aaron_straker]","startTime":2478.639,"endTime":2483.039,"body":"So I love the the wording and some of these questions because it's it's It's"},{"speaker":"[aaron_straker]","startTime":2483.199,"endTime":2487.439,"body":"pretty interesting. so if right, it's a big. If here. if this is actually"},{"speaker":"[aaron_straker]","startTime":2488.079,"endTime":2492.799,"body":"caused by a high protein diet. Well then you need to reduce protein. It's"},{"speaker":"[aaron_straker]","startTime":2493.039,"endTime":2497.439,"body":"pretty self explanatory here. Uh, simple as that, And I would say I find like"},{"speaker":"[aaron_straker]","startTime":2497.599,"endTime":2501.759,"body":"eighty to ninety percent of my clients who, having digestion issues an"},{"speaker":"[aaron_straker]","startTime":2502.079,"endTime":2506.559,"body":"overwhelming majority. It's due to way, concentrate protein powders and other"},{"speaker":"[aaron_straker]","startTime":2506.719,"endTime":2510.959,"body":"forms of dairy. Um. not so much like you know, cheeses and stuff, or maybe"},{"speaker":"[aaron_straker]","startTime":2511.199,"endTime":2515.359,"body":"some like Greek yogurt, but people will be doing like you know muscle tack"},{"speaker":"[aaron_straker]","startTime":2515.599,"endTime":2520.399,"body":"way protein still, and it's like a way. concentrate in their super bloated"},{"speaker":"[aaron_straker]","startTime":2520.559,"endTime":2524.079,"body":"and gas and stuff from it. We pull that they generally do a little bit"},{"speaker":"[aaron_straker]","startTime":2524.239,"endTime":2527.919,"body":"better. Uh, so that is technically you know. not even technically that is"},{"speaker":"[aaron_straker]","startTime":2527.999,"endTime":2531.759,"body":"protein related. Um, but let's say someone is doing maybe a plant based"},{"speaker":"[aaron_straker]","startTime":2531.839,"endTime":2534.319,"body":"protein powder and we know it's not their protein powder and it's"},{"speaker":"[aaron_straker]","startTime":2534.399,"endTime":2538.399,"body":"specifically like a high protein diet that is causing their bloating in"},{"speaker":"[aaron_straker]","startTime":2538.479,"endTime":2544.319,"body":"diigestion issues. It's probably more indicative towards Um. a lower capacity"},{"speaker":"[aaron_straker]","startTime":2544.479,"endTime":2549.279,"body":"of the g. I and general. And why the protein could be exacerbating. This is"},{"speaker":"[aaron_straker]","startTime":2549.359,"endTime":2553.439,"body":"because protein is the hardest to digest. Um. we get a lot of benefit from"},{"speaker":"[aaron_straker]","startTime":2553.519,"endTime":2557.679,"body":"this thermic effect of feeding when dieting et Cetera, But if you are pushing"},{"speaker":"[aaron_straker]","startTime":2557.839,"endTime":2561.599,"body":"a high volume of food through your G. I. And you are having issues. Maybe"},{"speaker":"[aaron_straker]","startTime":2561.919,"endTime":2566.399,"body":"there is some mortility issues. Maybe you have a little bit of bacterial"},{"speaker":"[aaron_straker]","startTime":2566.559,"endTime":2570.479,"body":"overgrowth or something like that. Higher protein can exacerbate this."},{"speaker":"[aaron_straker]","startTime":2570.639,"endTime":2575.119,"body":"Because of just the sheer volume of work it requires to digest the protein."},{"speaker":"[aaron_straker]","startTime":2575.279,"endTime":2578.799,"body":"You need to pull the protein back so pull the protein back. See if fat"},{"speaker":"[aaron_straker]","startTime":2578.879,"endTime":2582.959,"body":"addresses it. and then maybe if it is not addressing it, you need to dig a"},{"speaker":"[aaron_straker]","startTime":2583.039,"endTime":2586.879,"body":"little bit deeper and figure out what specific foods may cause it. If there"},{"speaker":"[aaron_straker]","startTime":2586.959,"endTime":2591.359,"body":"are specific times. If it could be stress related, there's really a can of"},{"speaker":"[aaron_straker]","startTime":2591.439,"endTime":2596.479,"body":"worms with digestion here. But to answer the question, if it is truly caused"},{"speaker":"[aaron_straker]","startTime":2596.639,"endTime":2600.079,"body":"by high protein diet, you need to reduce protein Tobsa."},{"speaker":"[bryan_boorstein]","startTime":2601.16,"endTime":2605.48,"body":"Yeah, I would say, the only other thing maybe to think about would be"},{"speaker":"[bryan_boorstein]","startTime":2606.28,"endTime":2609.64,"body":"eating less protein at each feeding and maybe spreading out your feeledings"},{"speaker":"[bryan_boorstein]","startTime":2609.72,"endTime":2613.88,"body":"a little bit more like If you're struggling like, maybe you're the issue is"},{"speaker":"[bryan_boorstein]","startTime":2613.88,"endTime":2617.4,"body":"you're eating two or three protein fis a day, seing like seventy grams of"},{"speaker":"[bryan_boorstein]","startTime":2617.48,"endTime":2621.56,"body":"protein per meal. Maybe trying thirty to forty per me happens"},{"speaker":"[aaron_straker]","startTime":2621.999,"endTime":2624.879,"body":"That's something I generally would recommend as well. and that' something. I"},{"speaker":"[aaron_straker]","startTime":2625.039,"endTime":2630.159,"body":"find that a lot of people by like nature do the opposite of people have"},{"speaker":"[aaron_straker]","startTime":2630.179,"endTime":2631.179,"body":"massive meals"},{"speaker":"[bryan_boorstein]","startTime":2630.62,"endTime":2631.62,"body":"right."},{"speaker":"[aaron_straker]","startTime":2631.199,"endTime":2634.479,"body":"like two to three massive meals per day, And it's just harder when you're"},{"speaker":"[aaron_straker]","startTime":2634.559,"endTime":2638.079,"body":"putting in a whole grip of it at once. Um, especially if you have maybe lower"},{"speaker":"[aaron_straker]","startTime":2638.239,"endTime":2641.199,"body":"stomach acid or something like that, so as by having a higher feeding"},{"speaker":"[aaron_straker]","startTime":2641.359,"endTime":2644.959,"body":"spreeding that spreading them out a little bit further, can uh benefit there?"},{"speaker":"[bryan_boorstein]","startTime":2644.76,"endTime":2648.04,"body":"Yeah, yeah, I mean, I never had like when I was dieting the whole four half"},{"speaker":"[bryan_boorstein]","startTime":2648.2,"endTime":2653.32,"body":"months, except on me occasionally on like a refe day I would end up with"},{"speaker":"[bryan_boorstein]","startTime":2653.48,"endTime":2655.48,"body":"like very minor bloating issues,"},{"speaker":"[bryan_boorstein]","startTime":2657.48,"endTime":2660.6,"body":"but it' definitely something that in the last week and a half since my diet"},{"speaker":"[bryan_boorstein]","startTime":2660.84,"endTime":2663.88,"body":"ended, I've experienced a lot more of, given you know, those two thousand"},{"speaker":"[bryan_boorstein]","startTime":2664.04,"endTime":2668.2,"body":"cloore meals. So, um, I think meal size plays a huge, a hugerole in it, and"},{"speaker":"[bryan_boorstein]","startTime":2668.28,"endTime":2672.12,"body":"I would guess that meal size is even more of an issue than the protein"},{"speaker":"[bryan_boorstein]","startTime":2671.98,"endTime":2672.98,"body":"itself."},{"speaker":"[aaron_straker]","startTime":2674.159,"endTime":2679.039,"body":"likely. Yeah, especially if they are quality protein. Soce clients do lean"},{"speaker":"[aaron_straker]","startTime":2679.279,"endTime":2680.319,"body":"cuts ofe know"},{"speaker":"[aaron_straker]","startTime":2681.439,"endTime":2686.399,"body":"et Ctera, it's probably not bad. But if they are doing protein bars and like"},{"speaker":"[aaron_straker]","startTime":2686.659,"endTime":2687.659,"body":"D, low"},{"speaker":"[bryan_boorstein]","startTime":2686.94,"endTime":2687.94,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2687.519,"endTime":2690.639,"body":"quality way concentrates, that's probably what it is."},{"speaker":"[aaron_straker]","startTime":2692.879,"endTime":2696.239,"body":"Brian. Some of these are going to be kicked over to you. This first one is."},{"speaker":"[aaron_straker]","startTime":2696.719,"endTime":2701.439,"body":"Do you use accumulation and intensification phases in your training design?"},{"speaker":"[bryan_boorstein]","startTime":2702.92,"endTime":2706.36,"body":"yeah, yeah, yeah. so I think that that terminology, accumulation and"},{"speaker":"[bryan_boorstein]","startTime":2706.42,"endTime":2707.42,"body":"intensification"},{"speaker":"[bryan_boorstein]","startTime":2708.84,"endTime":2713.48,"body":"is a little bit more specific to performance sport. Uh, the first time that"},{"speaker":"[bryan_boorstein]","startTime":2713.48,"endTime":2717.0,"body":"I came across that terminology was when I went through Opx in like two"},{"speaker":"[bryan_boorstein]","startTime":2717.08,"endTime":2720.36,"body":"thousand, twelve, two thousand, thirteen. Uh, that was kind of how they"},{"speaker":"[bryan_boorstein]","startTime":2720.52,"endTime":2724.28,"body":"described the way in which they build, you know, like a ten week cycle that"},{"speaker":"[bryan_boorstein]","startTime":2724.36,"endTime":2725.88,"body":"prepares you for for peeaking."},{"speaker":"[bryan_boorstein]","startTime":2726.92,"endTime":2731.48,"body":"And then I've heard a lot of the same terminology Uh in power lifting as"},{"speaker":"[bryan_boorstein]","startTime":2731.64,"endTime":2737.08,"body":"well, and essentially the idea of accumulation is that you're accumulating"},{"speaker":"[bryan_boorstein]","startTime":2737.64,"endTime":2740.76,"body":"fatigue and volume. Uh, they kind of go hand in hand. The more volume you"},{"speaker":"[bryan_boorstein]","startTime":2740.84,"endTime":2742.36,"body":"do, the more fatigue you accumulate."},{"speaker":"[bryan_boorstein]","startTime":2743.48,"endTime":2747.32,"body":"But because there's this fitness fatigue spectrum where you have some"},{"speaker":"[bryan_boorstein]","startTime":2747.4,"endTime":2752.52,"body":"fitness and you have some fatigue, and your ability to perform is a matter"},{"speaker":"[bryan_boorstein]","startTime":2752.84,"endTime":2757.4,"body":"of how much the fitness is is higher than the fatigue in your ratio. right,"},{"speaker":"[bryan_boorstein]","startTime":2758.12,"endTime":2761.4,"body":"So essentially what what's happening in the accumulation phase is your"},{"speaker":"[bryan_boorstein]","startTime":2761.48,"endTime":2763.16,"body":"fitness is improving. but you're also"},{"speaker":"[bryan_boorstein]","startTime":2764.92,"endTime":2768.84,"body":"accumulating a ton of fatigue, which makes it really difficult for you to"},{"speaker":"[bryan_boorstein]","startTime":2769.0,"endTime":2770.28,"body":"demonstrate fitness."},{"speaker":"[bryan_boorstein]","startTime":2771.56,"endTime":2775.48,"body":"So then you have this intensification phase and usually in a performance"},{"speaker":"[bryan_boorstein]","startTime":2775.72,"endTime":2779.24,"body":"sport, the intensification phase is usually like a testing period"},{"speaker":"[bryan_boorstein]","startTime":2780.28,"endTime":2785.32,"body":"and it usually involves significantly lower amounts of volume, Um."},{"speaker":"[bryan_boorstein]","startTime":2786.76,"endTime":2790.6,"body":"where there isn't going to be as high fatigue. So like if someone was"},{"speaker":"[bryan_boorstein]","startTime":2790.68,"endTime":2793.56,"body":"really trying to peeak, for say, like a cross rod event or a power lifting"},{"speaker":"[bryan_boorstein]","startTime":2793.8,"endTime":2796.6,"body":"event, you would probably have like a deload week or a taper week"},{"speaker":"[bryan_boorstein]","startTime":2797.8,"endTime":2800.76,"body":"before the intensification, because the intensification would essentially"},{"speaker":"[bryan_boorstein]","startTime":2800.78,"endTime":2801.78,"body":"be like your testing"},{"speaker":"[bryan_boorstein]","startTime":2802.22,"endTime":2803.22,"body":"Um."},{"speaker":"[bryan_boorstein]","startTime":2804.68,"endTime":2808.52,"body":"In hypertrophy, we don't exactly do it the same way,"},{"speaker":"[bryan_boorstein]","startTime":2809.1,"endTime":2810.1,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":2810.68,"endTime":2814.68,"body":"I think that you could. You could definitely skew it to use those terms if"},{"speaker":"[bryan_boorstein]","startTime":2814.76,"endTime":2818.92,"body":"you wanted to. but essentially what you're doing is you're accumulating a"},{"speaker":"[bryan_boorstein]","startTime":2818.92,"endTime":2821.8,"body":"lot of the time in hyperchy, like you're accumulating accumulating"},{"speaker":"[bryan_boorstein]","startTime":2822.04,"endTime":2824.52,"body":"accumulating, And then when you've accumulated so much"},{"speaker":"[bryan_boorstein]","startTime":2825.56,"endTime":2829.96,"body":"that your fatigue is too high, you deload so that you can accumulate some"},{"speaker":"[bryan_boorstein]","startTime":2830.02,"endTime":2831.02,"body":"more um"},{"speaker":"[bryan_boorstein]","startTime":2832.12,"endTime":2835.8,"body":"intensification. Given that it's you know, kind of the testing period or"},{"speaker":"[bryan_boorstein]","startTime":2835.5,"endTime":2836.5,"body":"whatever,"},{"speaker":"[bryan_boorstein]","startTime":2837.32,"endTime":2840.12,"body":"I would consider that in hypertphy training to be"},{"speaker":"[bryan_boorstein]","startTime":2841.8,"endTime":2845.8,"body":"essentially like your competition. so in the same way that these"},{"speaker":"[bryan_boorstein]","startTime":2845.88,"endTime":2849.4,"body":"accumulation and these intensification periods are applied to performance"},{"speaker":"[bryan_boorstein]","startTime":2849.64,"endTime":2853.64,"body":"sport, they can't exactly be applied to to hyperchly, like even in a"},{"speaker":"[bryan_boorstein]","startTime":2853.64,"endTime":2857.96,"body":"hyperchro fee. Even if you're using like an n one model where you have the"},{"speaker":"[bryan_boorstein]","startTime":2858.04,"endTime":2861.64,"body":"different phases, you know you could call the hypertrophy period like an"},{"speaker":"[bryan_boorstein]","startTime":2861.58,"endTime":2862.58,"body":"accumulation period,"},{"speaker":"[bryan_boorstein]","startTime":2863.72,"endTime":2866.84,"body":"and then maybe you go into like a neural or a strength phase, But I"},{"speaker":"[bryan_boorstein]","startTime":2866.92,"endTime":2870.28,"body":"wouldn't call those neural or strength phase intensification because you're"},{"speaker":"[bryan_boorstein]","startTime":2870.36,"endTime":2875.72,"body":"not going into those phases with the intent to like set p Rs, or anything"},{"speaker":"[bryan_boorstein]","startTime":2875.96,"endTime":2880.68,"body":"like that. You're going into those phases strictly as a way to decrease"},{"speaker":"[bryan_boorstein]","startTime":2880.84,"endTime":2885.72,"body":"fatigue so that you can go accumulate some more. Um, so to answer the"},{"speaker":"[bryan_boorstein]","startTime":2885.8,"endTime":2890.84,"body":"question in a Hyperchphy client, I don't use those phases at all. Uh, but"},{"speaker":"[bryan_boorstein]","startTime":2890.92,"endTime":2894.76,"body":"if I'm training somebody for strength specifically like a power lifter or"},{"speaker":"[bryan_boorstein]","startTime":2894.76,"endTime":2897.96,"body":"I'm training someone like a Cst athlete, function fitness athlete, Uh,"},{"speaker":"[bryan_boorstein]","startTime":2898.04,"endTime":2902.44,"body":"obstacle course racer, Um, any of those types of things, then Absolutely"},{"speaker":"[bryan_boorstein]","startTime":2902.6,"endTime":2906.76,"body":"you have an accumulation phase. You get really tolerant at accumulating"},{"speaker":"[bryan_boorstein]","startTime":2907.0,"endTime":2910.92,"body":"volume and fatigue and working through it, And then you drop the fatigue."},{"speaker":"[bryan_boorstein]","startTime":2911.0,"endTime":2916.44,"body":"You test deload, and kind of move on and repeat so so in my opinion, that"},{"speaker":"[bryan_boorstein]","startTime":2916.68,"endTime":2920.52,"body":"process is not something that is used in the same way in a hyperchphy"},{"speaker":"[bryan_boorstein]","startTime":2920.3,"endTime":2921.3,"body":"program."},{"speaker":"[aaron_straker]","startTime":2922.959,"endTime":2925.279,"body":"I would agree with that, and I do not have much"},{"speaker":"[bryan_boorstein]","startTime":2925.18,"endTime":2926.18,"body":"Co."},{"speaker":"[aaron_straker]","startTime":2927.439,"endTime":2931.759,"body":"kisses over again. How do you get a client to drop pounds when they have a"},{"speaker":"[aaron_straker]","startTime":2931.759,"endTime":2936.079,"body":"dad, Bod and our sedentary, Due to being in meetings all day."},{"speaker":"[bryan_boorstein]","startTime":2938.04,"endTime":2942.84,"body":"Yeah, I mean, I feel like the simple answer is that you have to to control"},{"speaker":"[bryan_boorstein]","startTime":2943.24,"endTime":2947.08,"body":"it with calories Like if you can't, If you can't move,"},{"speaker":"[bryan_boorstein]","startTime":2948.76,"endTime":2953.32,"body":"you just have to eat less. I don't. I don't exactly know if it's like that"},{"speaker":"[bryan_boorstein]","startTime":2953.48,"endTime":2956.92,"body":"much more complicated than that like there are for sure, habit things that"},{"speaker":"[bryan_boorstein]","startTime":2957.0,"endTime":2960.76,"body":"you can do within your life beyond just shopping calories. I would for sure"},{"speaker":"[bryan_boorstein]","startTime":2961.0,"endTime":2965.4,"body":"encourage this person to get up and move around for five or ten minutes,"},{"speaker":"[bryan_boorstein]","startTime":2965.56,"endTime":2969.32,"body":"each hour or ten or twenty minutes every two hours, or like whatever"},{"speaker":"[bryan_boorstein]","startTime":2969.64,"endTime":2973.96,"body":"frequency you can get a break from your meetings. I would just get up and"},{"speaker":"[bryan_boorstein]","startTime":2974.02,"endTime":2975.02,"body":"move around. Um,"},{"speaker":"[bryan_boorstein]","startTime":2976.28,"endTime":2980.12,"body":"I, I honestly don't have a whole lot to add beyond that simple answer. What"},{"speaker":"[bryan_boorstein]","startTime":2979.82,"endTime":2980.82,"body":"do you think,"},{"speaker":"[aaron_straker]","startTime":2981.999,"endTime":2986.639,"body":"This is one of those questions that I like to This question is Fra. The"},{"speaker":"[aaron_straker]","startTime":2986.719,"endTime":2991.119,"body":"question is obviously framed the way it's framed, But the initial thing that"},{"speaker":"[aaron_straker]","startTime":2991.359,"endTime":2995.359,"body":"so much of us think about is okay. We have this question. Let's solve it"},{"speaker":"[aaron_straker]","startTime":2995.519,"endTime":2998.959,"body":"with. you know, science, type of thing or whatever? Okay, Well, there'"},{"speaker":"[aaron_straker]","startTime":2999.119,"endTime":3003.279,"body":"sentry. we need to reduce calories, but we know and I think that's a very"},{"speaker":"[aaron_straker]","startTime":3003.359,"endTime":3007.519,"body":"fine approach. but we know that's going to so many people have such an"},{"speaker":"[aaron_straker]","startTime":3007.599,"endTime":3011.759,"body":"adherent problem. Reducing calories is only going to exaserperate. this to"},{"speaker":"[aaron_straker]","startTime":3011.839,"endTime":3016.399,"body":"me. It seems like theyre sedentary due to being in meetings all day because"},{"speaker":"[aaron_straker]","startTime":3016.639,"endTime":3021.519,"body":"they're not taking control of their schedule. Now Grant it with jobs and"},{"speaker":"[aaron_straker]","startTime":3021.599,"endTime":3024.959,"body":"stuff like that. You are obviously not going to have complete flexibility,"},{"speaker":"[aaron_straker]","startTime":3025.199,"endTime":3027.999,"body":"but maybe we're going to tell this client. Hey, I'm want a fifteen minute"},{"speaker":"[aaron_straker]","startTime":3028.239,"endTime":3031.919,"body":"walk right in the morning when you wake up and I want a fifteen minute walk"},{"speaker":"[aaron_straker]","startTime":3032.319,"endTime":3035.599,"body":"immediately after dinner. Take the kids with you, take the wife with you."},{"speaker":"[aaron_straker]","startTime":3035.759,"endTime":3039.039,"body":"carry the kids perfect. Well, you know, wait vast, fifteen minutes right,"},{"speaker":"[aaron_straker]","startTime":3038.979,"endTime":3039.979,"body":"carry the"},{"speaker":"[bryan_boorstein]","startTime":3039.34,"endTime":3040.34,"body":"Mhm, Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":3039.679,"endTime":3045.439,"body":"kid, um, blockout schedule. Block out a, A, s, a time on your schedule where"},{"speaker":"[aaron_straker]","startTime":3045.679,"endTime":3049.439,"body":"you're not going to accept a meetings, Type of thing. Maybe that is at twelve"},{"speaker":"[aaron_straker]","startTime":3049.679,"endTime":3053.439,"body":"noon for lunch or something like that, and you spend fifteen minutes eating"},{"speaker":"[aaron_straker]","startTime":3053.599,"endTime":3057.119,"body":"your meal. You spend the next fifteen minutes going on a walk, Type of thing."},{"speaker":"[aaron_straker]","startTime":3057.439,"endTime":3061.279,"body":"That is something that I think With you know boundaries, especially in"},{"speaker":"[aaron_straker]","startTime":3061.599,"endTime":3065.599,"body":"today's work environment, you will get kind of walked all over if you don't"},{"speaker":"[aaron_straker]","startTime":3065.839,"endTime":3070.079,"body":"set them. Um, and it might just come back to. This person may want to"},{"speaker":"[aaron_straker]","startTime":3070.159,"endTime":3074.399,"body":"practice setting boundaries with work. Because like, let's face it, if I'm"},{"speaker":"[aaron_straker]","startTime":3075.519,"endTime":3079.439,"body":"at work right, let's say like back when I have my software job right if I'm"},{"speaker":"[aaron_straker]","startTime":3079.519,"endTime":3083.599,"body":"at, Like if I've meetings from like nine thirty a M to like three p. M. Like,"},{"speaker":"[aaron_straker]","startTime":3083.759,"endTime":3086.719,"body":"I'm not going to take one. I'm going to literally decline it, and then if"},{"speaker":"[aaron_straker]","startTime":3086.799,"endTime":3089.919,"body":"someone wants to bring it up like there's laws against things like that"},{"speaker":"[aaron_straker]","startTime":3090.239,"endTime":3093.599,"body":"right, I'm going to take Mi, my lunch or something like that. I'm not going"},{"speaker":"[aaron_straker]","startTime":3093.599,"endTime":3096.959,"body":"to be sit in meetings for six hours straight and be starving and miserable"},{"speaker":"[aaron_straker]","startTime":3097.119,"endTime":3100.799,"body":"incidentry, because I'm just not going to do it. So I think how I would"},{"speaker":"[aaron_straker]","startTime":3100.959,"endTime":3104.639,"body":"answer that comees back to like one, setting boundaries, taking some time for"},{"speaker":"[aaron_straker]","startTime":3104.719,"endTime":3108.239,"body":"yourself, And then if you need to you stack on either end of it with morning"},{"speaker":"[aaron_straker]","startTime":3108.639,"endTime":3111.759,"body":"and evening and it doesn't have to be long, I guess, said fifteen minutes in"},{"speaker":"[aaron_straker]","startTime":3111.759,"endTime":3113.199,"body":"the morning, fifteen minutes at night."},{"speaker":"[bryan_boorstein]","startTime":3113.56,"endTime":3116.92,"body":"Yeah, I don't think that like fifteen minutes morning and night like"},{"speaker":"[bryan_boorstein]","startTime":3117.48,"endTime":3121.72,"body":"changes the total amount of cholor expenditure much throughout the day, so"},{"speaker":"[bryan_boorstein]","startTime":3121.8,"endTime":3126.2,"body":"I don't know. If like, we get to the solution of like solving the Da bod"},{"speaker":"[bryan_boorstein]","startTime":3126.06,"endTime":3127.06,"body":"issue"},{"speaker":"[bryan_boorstein]","startTime":3127.72,"endTime":3133.0,"body":"with with thirty minutes of walking, but I, I know this dude and I, I'm"},{"speaker":"[bryan_boorstein]","startTime":3133.32,"endTime":3136.2,"body":"pretty damn sure that he's at least getting in his weight training"},{"speaker":"[bryan_boorstein]","startTime":3136.1,"endTime":3137.1,"body":"sessions,"},{"speaker":"[bryan_boorstein]","startTime":3137.9,"endTime":3138.9,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":3139.56,"endTime":3144.52,"body":"my first inclination is just to be like you know, Keep lifting move as you"},{"speaker":"[bryan_boorstein]","startTime":3144.6,"endTime":3147.8,"body":"can. ar, and describe, like get those fifteen minutes in on either side"},{"speaker":"[bryan_boorstein]","startTime":3148.2,"endTime":3152.68,"body":"mostly for health. Not to like solve your dad bod problem solving the dad"},{"speaker":"[bryan_boorstein]","startTime":3152.84,"endTime":3157.56,"body":"bod problem like in reality is is. Yeah, there's some boundary issues like"},{"speaker":"[bryan_boorstein]","startTime":3157.64,"endTime":3161.24,"body":"with work like Aaron said. But if you're lifting and you're getting in your"},{"speaker":"[bryan_boorstein]","startTime":3161.4,"endTime":3162.44,"body":"three sessions a week"},{"speaker":"[bryan_boorstein]","startTime":3163.02,"endTime":3164.02,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":3164.84,"endTime":3169.24,"body":"you're um, you're eating decently like the dad Bud should take care of"},{"speaker":"[bryan_boorstein]","startTime":3169.4,"endTime":3172.12,"body":"itself like I. I, really, I really struggle to believe that this doesn't"},{"speaker":"[bryan_boorstein]","startTime":3172.28,"endTime":3175.72,"body":"just come down to nutrition, and I know that that is like the simple kind"},{"speaker":"[bryan_boorstein]","startTime":3175.8,"endTime":3178.52,"body":"of cop out answer of like you just need to eat less or whatever."},{"speaker":"[bryan_boorstein]","startTime":3179.1,"endTime":3180.1,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":3180.68,"endTime":3183.96,"body":"but like I, I, just, I just don't understand how it doesn't come down to"},{"speaker":"[bryan_boorstein]","startTime":3184.04,"endTime":3187.4,"body":"that. Like, like, if you have excess fat on you and you're lifting weights,"},{"speaker":"[bryan_boorstein]","startTime":3187.88,"endTime":3191.0,"body":"then you, you either need to move more, and if that's not possible, you"},{"speaker":"[bryan_boorstein]","startTime":3191.08,"endTime":3195.64,"body":"just need to eat less, and that's like scicing your way to solving the dad"},{"speaker":"[bryan_boorstein]","startTime":3195.38,"endTime":3196.38,"body":"bod."},{"speaker":"[aaron_straker]","startTime":3197.579,"endTime":3198.579,"body":"I agree with that."},{"speaker":"[bryan_boorstein]","startTime":3198.3,"endTime":3199.3,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3198.719,"endTime":3202.479,"body":"Yeah, I was speaking more towards, like you know, increasing your"},{"speaker":"[aaron_straker]","startTime":3203.359,"endTime":3207.919,"body":"lifestyle, but you. you're Yeah, but you are a hundred percent correct. Like"},{"speaker":"[bryan_boorstein]","startTime":3203.72,"endTime":3205.72,"body":"for sure, then you're not as sedentary."},{"speaker":"[aaron_straker]","startTime":3208.159,"endTime":3212.319,"body":"if if you're training three times per week and you're walking, let's say"},{"speaker":"[aaron_straker]","startTime":3212.399,"endTime":3217.119,"body":"thirty minutes per day, just not cardio or just general activity type thing,"},{"speaker":"[aaron_straker]","startTime":3217.219,"endTime":3218.219,"body":"it's your diet"},{"speaker":"[bryan_boorstein]","startTime":3217.82,"endTime":3218.82,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3218.719,"endTime":3224.079,"body":"and you need to just eat a higher quality diet and probably increase your"},{"speaker":"[aaron_straker]","startTime":3224.239,"endTime":3228.799,"body":"volume of satiating foods, fruits, vegetables, et Ctera, lean meats, which"},{"speaker":"[aaron_straker]","startTime":3229.119,"endTime":3232.479,"body":"will, like Brin said, gets you less choric intake"},{"speaker":"[aaron_straker]","startTime":3233.919,"endTime":3240.479,"body":"nine times out of ten more total volume of more food, less calories and will"},{"speaker":"[aaron_straker]","startTime":3240.639,"endTime":3243.279,"body":"start solving your dad problem's nutrition."},{"speaker":"[bryan_boorstein]","startTime":3242.6,"endTime":3248.2,"body":"yeah, yep, cool. We got one question left. This is actually an interesting"},{"speaker":"[bryan_boorstein]","startTime":3248.36,"endTime":3249.8,"body":"one. Um, so this person"},{"speaker":"[bryan_boorstein]","startTime":3250.84,"endTime":3254.44,"body":"is training clients in person and they want to start online and they're"},{"speaker":"[bryan_boorstein]","startTime":3254.6,"endTime":3257.72,"body":"wondering how they should get started, So I think this is a really cool"},{"speaker":"[bryan_boorstein]","startTime":3257.88,"endTime":3260.2,"body":"question. You have something to to say real quick before"},{"speaker":"[aaron_straker]","startTime":3260.319,"endTime":3265.039,"body":"I was going to say I should have read this one because I don't have much to"},{"speaker":"[bryan_boorstein]","startTime":3263.0,"endTime":3268.12,"body":"it's You don't have anything Addd. So so I, I actually didn't have anything"},{"speaker":"[aaron_straker]","startTime":3265.039,"endTime":3266.239,"body":"give them. No."},{"speaker":"[bryan_boorstein]","startTime":3268.44,"endTime":3271.08,"body":"either, And then I was thinking about it before the show and I was like"},{"speaker":"[bryan_boorstein]","startTime":3271.16,"endTime":3274.52,"body":"Okay, What am I going to say here? Right? And so I was trying to come up"},{"speaker":"[bryan_boorstein]","startTime":3274.68,"endTime":3278.52,"body":"the to be solution oriented. So what I was thinking is if you want to move"},{"speaker":"[bryan_boorstein]","startTime":3279.08,"endTime":3283.0,"body":"your your current training clients that are in person online."},{"speaker":"[bryan_boorstein]","startTime":3284.12,"endTime":3288.44,"body":"a really simple way to do that is to take a client for a number of weeks"},{"speaker":"[bryan_boorstein]","startTime":3288.6,"endTime":3292.12,"body":"until you feel like they're relatively proficient in movement, Like to the"},{"speaker":"[bryan_boorstein]","startTime":3292.2,"endTime":3296.44,"body":"point where you're now basically just a rep counter and someone to talk to"},{"speaker":"[bryan_boorstein]","startTime":3296.6,"endTime":3299.56,"body":"And you're not really someone. That's like actually helping them execute"},{"speaker":"[bryan_boorstein]","startTime":3299.72,"endTime":3304.44,"body":"better movement right, And then you say hey, you're currently training with"},{"speaker":"[bryan_boorstein]","startTime":3304.52,"endTime":3308.76,"body":"me three times a week for a hundred dollars a session. That's twelve"},{"speaker":"[bryan_boorstein]","startTime":3308.92,"endTime":3312.04,"body":"hundred dollars a month. Wouldn't it be really cool if you could get the"},{"speaker":"[bryan_boorstein]","startTime":3312.12,"endTime":3316.2,"body":"same program for two hundred and fifty dollars a month and they'd be like"},{"speaker":"[bryan_boorstein]","startTime":3316.28,"endTime":3318.84,"body":"Yeah, that sounds pretty good'd. be like cool. All right. Here's what"},{"speaker":"[bryan_boorstein]","startTime":3318.84,"endTime":3321.08,"body":"you're goingnna, Do you're going to show up at the gym at the same time?"},{"speaker":"[bryan_boorstein]","startTime":3321.16,"endTime":3324.6,"body":"I'm just not going to be here with you, but I'm going to deliver you this"},{"speaker":"[bryan_boorstein]","startTime":3324.76,"endTime":3326.6,"body":"Rad program each week"},{"speaker":"[bryan_boorstein]","startTime":3327.64,"endTime":3330.84,"body":"and you'll have a check inform, and like, blah, blah, blah, you go through"},{"speaker":"[bryan_boorstein]","startTime":3330.92,"endTime":3333.0,"body":"the whole process of like. Here's what you're going to get with online"},{"speaker":"[bryan_boorstein]","startTime":3333.24,"endTime":3335.8,"body":"training, so not only is it ten percent of the cost,"},{"speaker":"[bryan_boorstein]","startTime":3337.48,"endTime":3340.36,"body":"but you know we'll have these weekly checkingforms. We'll still have"},{"speaker":"[bryan_boorstein]","startTime":3340.44,"endTime":3343.24,"body":"communications. Will make sure that you know you can still submit"},{"speaker":"[bryan_boorstein]","startTime":3343.56,"endTime":3346.76,"body":"execution, uh technique videos, and I can analyze your movement if there's"},{"speaker":"[bryan_boorstein]","startTime":3346.92,"endTime":3350.36,"body":"anything you're struggling with right. So I think giving them this this"},{"speaker":"[bryan_boorstein]","startTime":3350.76,"endTime":3354.84,"body":"opportunity to pay less money, but still get the value, and if you start"},{"speaker":"[bryan_boorstein]","startTime":3355.16,"endTime":3359.4,"body":"transitioning these people that are that are in person clients to online,"},{"speaker":"[bryan_boorstein]","startTime":3359.8,"endTime":3363.24,"body":"well now you've opened up more space for you to take on another in person"},{"speaker":"[bryan_boorstein]","startTime":3363.56,"endTime":3367.56,"body":"client that could eventually convert to an online client, and you've began"},{"speaker":"[bryan_boorstein]","startTime":3367.96,"endTime":3373.72,"body":"building your reputation as an online coach and the clients that go from in"},{"speaker":"[bryan_boorstein]","startTime":3373.88,"endTime":3378.44,"body":"person to online will eventually start telling other people like Hey, you"},{"speaker":"[bryan_boorstein]","startTime":3378.52,"endTime":3381.48,"body":"don't have to go to this personal trainer and pay twelve hundred dollars a."},{"speaker":"[bryan_boorstein]","startTime":3381.48,"endTime":3384.76,"body":"Month, I have this dope coach that's doing it for a tenth of the price and"},{"speaker":"[bryan_boorstein]","startTime":3385.16,"endTime":3387.32,"body":"still getting great results in getting a great program from it."},{"speaker":"[aaron_straker]","startTime":3388.239,"endTime":3391.839,"body":"Yeah, one thing I really liked to brought up. Uh was specifically saying the"},{"speaker":"[aaron_straker]","startTime":3391.919,"endTime":3396.399,"body":"word value And that is something that I come back to so often. It's value"},{"speaker":"[aaron_straker]","startTime":3396.719,"endTime":3402.159,"body":"stacking here showing them how you can get how they can get more value. Um"},{"speaker":"[aaron_straker]","startTime":3402.559,"endTime":3407.359,"body":"from this online coaching versus being in person. And I really really also"},{"speaker":"[aaron_straker]","startTime":3407.519,"endTime":3412.079,"body":"like Brian. What you said is like designing it from designing like a a"},{"speaker":"[aaron_straker]","startTime":3412.159,"endTime":3416.559,"body":"program right for for this this uh coach asking this question or you start in"},{"speaker":"[aaron_straker]","startTime":3416.719,"endTime":3420.959,"body":"person because you need to drill movement patterns. write ex, exercise"},{"speaker":"[aaron_straker]","startTime":3421.439,"endTime":3425.439,"body":"execution. All of these things that are harder to do from watching videos and"},{"speaker":"[aaron_straker]","startTime":3425.519,"endTime":3429.199,"body":"stuff and not getting that you know human, tangible feedback in person and"},{"speaker":"[aaron_straker]","startTime":3429.279,"endTime":3432.799,"body":"then after a certain period of weeks you transition to where their movement"},{"speaker":"[aaron_straker]","startTime":3432.959,"endTime":3437.759,"body":"is proficient. Their exercise execution is sufficient, Um into online and I,"},{"speaker":"[aaron_straker]","startTime":3438.159,"endTime":3442.559,"body":"I. I really really like that, Um answer. I kind of was, you know, joking in"},{"speaker":"[aaron_straker]","startTime":3442.559,"endTime":3445.839,"body":"the beginning, I. I never trained anyone in person. you know, I started my"},{"speaker":"[aaron_straker]","startTime":3445.919,"endTime":3451.119,"body":"business directly online and I went in that route And what's interesting is I"},{"speaker":"[aaron_straker]","startTime":3451.199,"endTime":3455.119,"body":"have gotten better with this, but the real reason is like I had for really"},{"speaker":"[aaron_straker]","startTime":3455.279,"endTime":3459.359,"body":"long time to a lot of social anxiety. that I. I didn't do well with"},{"speaker":"[aaron_straker]","startTime":3459.599,"endTime":3464.479,"body":"especially people I didn't already know in person, and that like that was"},{"speaker":"[aaron_straker]","startTime":3464.719,"endTime":3468.159,"body":"very, very difficult for me. In the just the thought of training people and"},{"speaker":"[aaron_straker]","startTime":3468.239,"endTime":3472.879,"body":"in personson and stuff was like nauseating to me. so by removing the in"},{"speaker":"[aaron_straker]","startTime":3472.959,"endTime":3477.199,"body":"person part I would be able to do the job much better, and it's you know, it"},{"speaker":"[aaron_straker]","startTime":3477.199,"endTime":3480.879,"body":"was just kind of my business design from the start, but I have gotten better"},{"speaker":"[aaron_straker]","startTime":3481.019,"endTime":3482.019,"body":"through with that."},{"speaker":"[bryan_boorstein]","startTime":3482.2,"endTime":3486.28,"body":"One of my least favorite parts of actually training people in person was"},{"speaker":"[bryan_boorstein]","startTime":3486.6,"endTime":3490.76,"body":"having to manufacture that like Fae of conversation. You know, it's not"},{"speaker":"[bryan_boorstein]","startTime":3490.84,"endTime":3494.44,"body":"like I don't care about the person, but like having to constantly come up"},{"speaker":"[bryan_boorstein]","startTime":3494.52,"endTime":3496.12,"body":"with conversation to fill gaps"},{"speaker":"[bryan_boorstein]","startTime":3497.32,"endTime":3501.24,"body":"is just exhausting man. By the end of a day like four to six clients, you"},{"speaker":"[bryan_boorstein]","startTime":3501.4,"endTime":3504.6,"body":"just like. I just want to go home and watch sports center and not talk to"},{"speaker":"[bryan_boorstein]","startTime":3504.6,"endTime":3506.36,"body":"Arself a soul. you know. Um,"},{"speaker":"[bryan_boorstein]","startTime":3508.2,"endTime":3511.16,"body":"So so that definitely like, I think Online has a lot of benefits in that"},{"speaker":"[bryan_boorstein]","startTime":3511.24,"endTime":3514.44,"body":"way, And I, I do think that one of the coolest parts though of moving from"},{"speaker":"[bryan_boorstein]","startTime":3514.52,"endTime":3518.84,"body":"someone that's in person to online is going to be that the client already"},{"speaker":"[bryan_boorstein]","startTime":3519.0,"endTime":3524.04,"body":"feels comfortable with you as a person and knows you as a person. Um, so I"},{"speaker":"[bryan_boorstein]","startTime":3524.12,"endTime":3527.16,"body":"think that that's like honestly, one of the bigger battles that that you"},{"speaker":"[bryan_boorstein]","startTime":3527.24,"endTime":3530.52,"body":"come across as an online coach Like Yes, people have followed me and"},{"speaker":"[bryan_boorstein]","startTime":3530.6,"endTime":3534.12,"body":"followed my stories and hurried me on podcasts and stuff, so in a way they"},{"speaker":"[bryan_boorstein]","startTime":3534.2,"endTime":3537.8,"body":"feel like they know me. but we haven't like had that relationship built"},{"speaker":"[bryan_boorstein]","startTime":3538.2,"endTime":3541.64,"body":"that. I think, Um instills a bit of confidence in the client."},{"speaker":"[aaron_straker]","startTime":3542.799,"endTime":3547.119,"body":"Yeah, there is that kind of that potential fade like, Are they going to ghost"},{"speaker":"[aaron_straker]","startTime":3547.199,"endTime":3552.159,"body":"me? Am I going to get some B, S. generic off the shelf thing that is inform."},{"speaker":"[aaron_straker]","startTime":3552.479,"endTime":3556.319,"body":"Don't get me wrong. A lot of coaches do this shit, but in this day and age"},{"speaker":"[aaron_straker]","startTime":3556.479,"endTime":3558.479,"body":"you should be able to spot that stuff"},{"speaker":"[bryan_boorstein]","startTime":3558.18,"endTime":3559.18,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":3558.799,"endTime":3561.279,"body":"from my consolt, and that sort of thing. But"},{"speaker":"[bryan_boorstein]","startTime":3560.9,"endTime":3561.9,"body":"yp,"},{"speaker":"[aaron_straker]","startTime":3561.439,"endTime":3565.359,"body":"yeah, I do agree with that. The starting and shifting you're building that"},{"speaker":"[aaron_straker]","startTime":3565.259,"endTime":3566.259,"body":"relationship"},{"speaker":"[aaron_straker]","startTime":3567.299,"endTime":3568.299,"body":"from the start,"},{"speaker":"[bryan_boorstein]","startTime":3567.78,"endTime":3568.78,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":3568.559,"endTime":3572.079,"body":"especially if you are like a a personable type of person and can hold"},{"speaker":"[aaron_straker]","startTime":3572.239,"endTime":3574.319,"body":"conversation and stuff. That would be fantastic"},{"speaker":"[bryan_boorstein]","startTime":3574.1,"endTime":3575.1,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":3574.559,"endTime":3577.359,"body":"If I were to do that. I would probablyest do worse."},{"speaker":"[bryan_boorstein]","startTime":3577.56,"endTime":3580.68,"body":"No, you. just so here's what I would do due, Like whenever I would be like."},{"speaker":"[bryan_boorstein]","startTime":3580.76,"endTime":3583.72,"body":"I don't know what to talk about. I would just start talking about training"},{"speaker":"[bryan_boorstein]","startTime":3583.88,"endTime":3587.24,"body":"like I'd be like Okay, like I, I, You know, you really could improve your"},{"speaker":"[bryan_boorstein]","startTime":3587.32,"endTime":3590.52,"body":"technique here or like, Here's why we're doing. you know, sets of ten to"},{"speaker":"[bryan_boorstein]","startTime":3590.6,"endTime":3593.64,"body":"fifteen instead of six to ten or whatever. Like like, I would just find"},{"speaker":"[bryan_boorstein]","startTime":3593.88,"endTime":3596.92,"body":"some way to kind of talk about training because it's a. It's a easy gap"},{"speaker":"[bryan_boorstein]","startTime":3597.08,"endTime":3602.2,"body":"fiil, But uh, but yeah, it's definitely is. It's just uncomfortable talking"},{"speaker":"[bryan_boorstein]","startTime":3602.28,"endTime":3605.8,"body":"to new people in general, like even at parties not drinking. so this is"},{"speaker":"[bryan_boorstein]","startTime":3605.88,"endTime":3610.84,"body":"going back to like our, our or earlier conversation. I find it way harder"},{"speaker":"[bryan_boorstein]","startTime":3611.08,"endTime":3614.92,"body":"to like meet new people and make new friends without drinking. And and I"},{"speaker":"[bryan_boorstein]","startTime":3615.08,"endTime":3618.6,"body":"think that that that was something. Maybe it is a a small bit of social"},{"speaker":"[bryan_boorstein]","startTime":3618.84,"endTime":3623.24,"body":"anxiety or whatever. But um, but it was definitely easier when alcohol's"},{"speaker":"[bryan_boorstein]","startTime":3623.32,"endTime":3626.44,"body":"involved then when alcohol's not involved that social lubricate. You know,"},{"speaker":"[aaron_straker]","startTime":3626.459,"endTime":3627.459,"body":"I would a hundred"},{"speaker":"[aaron_straker]","startTime":3627.439,"endTime":3631.999,"body":"percent agree with that. Anything else in this one? Okay, cool. So, just to"},{"speaker":"[bryan_boorstein]","startTime":3627.56,"endTime":3629.96,"body":"Yeah, cool. Well, I don't have anything else today."},{"speaker":"[aaron_straker]","startTime":3631.999,"endTime":3634.799,"body":"wrap up, I mean, I really like this episode. I thought it was really really"},{"speaker":"[aaron_straker]","startTime":3634.879,"endTime":3638.639,"body":"cool to do something different and get some uh questions directly from other"},{"speaker":"[aaron_straker]","startTime":3638.879,"endTime":3642.399,"body":"coaches. Uh, I know I'm starting to take more clients on that are other"},{"speaker":"[aaron_straker]","startTime":3642.479,"endTime":3645.599,"body":"coaches and I really really do enjoy that because we get to go a little bit"},{"speaker":"[aaron_straker]","startTime":3645.759,"endTime":3649.439,"body":"deeper. you know, Uh, we get to do things like testing blood glucose, uh,"},{"speaker":"[aaron_straker]","startTime":3649.519,"endTime":3652.719,"body":"reading labs, and incorporating, you know different protocols and stuff. So I"},{"speaker":"[aaron_straker]","startTime":3652.799,"endTime":3655.519,"body":"love this stuff, so I would love to start doing more of"},{"speaker":"[bryan_boorstein]","startTime":3655.18,"endTime":3656.18,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":3655.679,"endTime":3658.879,"body":"that. Um, so we'll probably, I would imagine do some more of these uh,"},{"speaker":"[aaron_straker]","startTime":3658.959,"endTime":3660.559,"body":"special edition coaches, q and a"},{"speaker":"[bryan_boorstein]","startTime":3660.5,"endTime":3661.5,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":3660.639,"endTime":3663.839,"body":"episodes. So when we do, please send your questions and we will do our best"},{"speaker":"[aaron_straker]","startTime":3663.999,"endTime":3665.599,"body":"to answer him. Anything else from me, Brian,"},{"speaker":"[bryan_boorstein]","startTime":3664.68,"endTime":3668.68,"body":"yeah, uh, if you guys are coaches and you're listening to this episode like"},{"speaker":"[bryan_boorstein]","startTime":3668.76,"endTime":3671.64,"body":"you don't even have to wait for a q and a box like. feel free to shoot"},{"speaker":"[bryan_boorstein]","startTime":3672.2,"endTime":3676.36,"body":"either of us at D, M, or post it on the E Train Prosper uh, incriant page"},{"speaker":"[bryan_boorstein]","startTime":3676.52,"endTime":3680.68,"body":"or whatever. And as always, leave us a review on Apple Podcast or whatever"},{"speaker":"[bryan_boorstein]","startTime":3680.92,"endTime":3684.52,"body":"your preferred podcast platform is, and we appreciate youa."},{"speaker":"[aaron_straker]","startTime":3685.439,"endTime":3689.999,"body":"I'm so okay. , real quick before we end. I think Apple podcast is the only"},{"speaker":"[aaron_straker]","startTime":3689.979,"endTime":3690.979,"body":"one you can leave"},{"speaker":"[aaron_straker]","startTime":3690.959,"endTime":3694.719,"body":"over Revie. Yeah, but it's wild, as when I look at the stats, it's"},{"speaker":"[bryan_boorstein]","startTime":3691.0,"endTime":3692.76,"body":"Oh, really okay. Interesting,"},{"speaker":"[aaron_straker]","startTime":3694.799,"endTime":3698.959,"body":"overwhelming. I want to say. It's like I think it's like eighty seven percent"},{"speaker":"[aaron_straker]","startTime":3699.199,"endTime":3701.839,"body":"of all lessons or through the apple pod cast out."},{"speaker":"[bryan_boorstein]","startTime":3701.88,"endTime":3703.4,"body":"wait on our pladcast."},{"speaker":"[aaron_straker]","startTime":3703.619,"endTime":3704.619,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3704.04,"endTime":3707.0,"body":"I swear that I looked at this a couple of months ago and it was like fifty"},{"speaker":"[bryan_boorstein]","startTime":3706.94,"endTime":3707.94,"body":"percent"},{"speaker":"[aaron_straker]","startTime":3708.239,"endTime":3710.319,"body":"no, it's higher. I'm almost positive it's"},{"speaker":"[aaron_straker]","startTime":3710.399,"endTime":3713.999,"body":"significantly higher. I'll double check right after the call, but yeah, yup,"},{"speaker":"[bryan_boorstein]","startTime":3710.52,"endTime":3714.12,"body":"Okay. interesting, yeah, yeah, yeah, interesting,"},{"speaker":"[aaron_straker]","startTime":3714.239,"endTime":3717.999,"body":"but okay anyway, thanks you. Listen is always guys. Brian and I will talk to"},{"speaker":"[aaron_straker]","startTime":3717.939,"endTime":3718.939,"body":"you next week."},{"speaker":"[bryan_boorstein]","startTime":3718.7,"endTime":3719.7,"body":"byebye."}]}