{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":31.628999999999998,"endTime":35.388999999999996,"body":"Happy Tuesday. Everyone, welcome back to another episode of Train Prosper"},{"speaker":"[aaron_straker]","startTime":35.869,"endTime":39.549,"body":"Todays, Bri and myself and we are going to be discussing some irrelevant"},{"speaker":"[aaron_straker]","startTime":39.709,"endTime":43.149,"body":"research round up of some studies that has come out in the last couple"},{"speaker":"[aaron_straker]","startTime":43.388999999999996,"endTime":45.949,"body":"months. But before we dig into this Bri, What's going on?"},{"speaker":"[bryan_boorstein]","startTime":47.72,"endTime":49.4,"body":"What is going on? Um,"},{"speaker":"[bryan_boorstein]","startTime":50.14,"endTime":51.14,"body":"I"},{"speaker":"[bryan_boorstein]","startTime":51.96,"endTime":55.16,"body":"am in the middle of my strength cycle. Now I'm on week two, so that's"},{"speaker":"[bryan_boorstein]","startTime":55.32,"endTime":60.84,"body":"pretty sweet. Uh, I decided recently that it would be really cool if I can"},{"speaker":"[bryan_boorstein]","startTime":60.92,"endTime":66.2,"body":"hit a four o five single on back squat and have it be as easy as you know."},{"speaker":"[bryan_boorstein]","startTime":66.28,"endTime":69.32,"body":"feeling like an r. p, E, six or seven, which is kind of what I've been"},{"speaker":"[bryan_boorstein]","startTime":69.56,"endTime":73.8,"body":"working up to as my top single each week. Um, so I started at three sixty"},{"speaker":"[bryan_boorstein]","startTime":73.96000000000001,"endTime":76.75999999999999,"body":"five last week and I think I mentioned on the podcast that it moved really"},{"speaker":"[bryan_boorstein]","startTime":76.84,"endTime":80.52000000000001,"body":"well and I was really uh excited about that. So then I did three seventy"},{"speaker":"[bryan_boorstein]","startTime":80.68,"endTime":85.24000000000001,"body":"this week That went well and uh seven more weeks from now. Hopefully I hit"},{"speaker":"[bryan_boorstein]","startTime":85.47999999999999,"endTime":90.6,"body":"four oh five and it moves just as well as Uh. three sixty five does. And,"},{"speaker":"[bryan_boorstein]","startTime":90.92,"endTime":93.88,"body":"uh, and that would be pretty cool. so that would be like right around the"},{"speaker":"[bryan_boorstein]","startTime":94.04,"endTime":97.24,"body":"amount of time that I think is a good amount of time to spend on a stri"},{"speaker":"[bryan_boorstein]","startTime":97.56,"endTime":101.08,"body":"cycle, Uh, one that I think will keep me engaged and has kind of a goal at"},{"speaker":"[bryan_boorstein]","startTime":101.16,"endTime":103.96,"body":"the end. Like hey, let's make this four or five single feel really easy."},{"speaker":"[bryan_boorstein]","startTime":105.08,"endTime":110.68,"body":"Um, and uh, So far so good. I really enjoy training three days a week,"},{"speaker":"[bryan_boorstein]","startTime":111.02,"endTime":112.02,"body":"which has been"},{"speaker":"[bryan_boorstein]","startTime":113.16,"endTime":117.4,"body":"interesting, but I'm just like I'm I'm so excited to train each session,"},{"speaker":"[bryan_boorstein]","startTime":117.56,"endTime":122.04,"body":"which is which is new for me. Like training five days a week. There would"},{"speaker":"[bryan_boorstein]","startTime":122.12,"endTime":125.24,"body":"definitely be sessions where I'd be like. Oh, I have to train again like. I"},{"speaker":"[bryan_boorstein]","startTime":125.4,"endTime":127.8,"body":"just, I kind of don't really want to, you know, But now it's like having"},{"speaker":"[bryan_boorstein]","startTime":127.96,"endTime":131.4,"body":"these rest days in between. I. I get excited about training during the rest"},{"speaker":"[bryan_boorstein]","startTime":131.64,"endTime":134.92000000000002,"body":"day and then I wake up the next day. Like, kind of giddy to train again. So"},{"speaker":"[bryan_boorstein]","startTime":135.07999999999998,"endTime":137.16,"body":"um, that's been kind of unique and cool"},{"speaker":"[bryan_boorstein]","startTime":138.14,"endTime":139.14,"body":"and Um,"},{"speaker":"[bryan_boorstein]","startTime":140.2,"endTime":143.16,"body":"I have a bunch of other updates too. but let me kick it back to you. Let's"},{"speaker":"[bryan_boorstein]","startTime":143.32,"endTime":144.92000000000002,"body":"talk about what's going on with you a little bit."},{"speaker":"[aaron_straker]","startTime":145.62900000000002,"endTime":149.949,"body":"Yeah, so Interestingly enough, the past two weeks I have only trained three"},{"speaker":"[aaron_straker]","startTime":150.029,"endTime":152.349,"body":"days per week as well, and that is like M."},{"speaker":"[aaron_straker]","startTime":153.709,"endTime":157.629,"body":"it's I don't like training at that frequency. It's just like it just bothers"},{"speaker":"[aaron_straker]","startTime":157.789,"endTime":162.909,"body":"me. I have no idea why, but I'm actually in this like weird, kind of for the"},{"speaker":"[aaron_straker]","startTime":162.989,"endTime":168.589,"body":"first time in my life. I guess um, like my desire to work is like greater"},{"speaker":"[aaron_straker]","startTime":168.749,"endTime":172.749,"body":"than my desire to go lift weights, so there willll be times. I'm like fuck. I"},{"speaker":"[aaron_straker]","startTime":172.829,"endTime":175.629,"body":"need to go to the gym today like it's supposed to be a trainingg, but I"},{"speaker":"[aaron_straker]","startTime":175.709,"endTime":179.869,"body":"really just want to keep sitting here. Um working, so it often ends up"},{"speaker":"[aaron_straker]","startTime":180.029,"endTime":183.069,"body":"getting pushed like the end of the night. you know, So like Mondays are a big"},{"speaker":"[aaron_straker]","startTime":183.149,"endTime":186.029,"body":"work day for me, So I'm at the gym from like eight to ten p. M. Basically,"},{"speaker":"[aaron_straker]","startTime":187.069,"endTime":190.669,"body":"um, but I think it's just I got a lot of exciting things com going on like I,"},{"speaker":"[aaron_straker]","startTime":190.829,"endTime":195.949,"body":"I'm making a large change to my business model for my coaching and I'm a"},{"speaker":"[aaron_straker]","startTime":196.029,"endTime":201.789,"body":"building like a very robust education course to run and coincide with, like"},{"speaker":"[aaron_straker]","startTime":201.949,"endTime":206.749,"body":"my nutrition and lifestyle coaching. Um that I do. So that is just like, Uh,"},{"speaker":"[aaron_straker]","startTime":206.909,"endTime":210.749,"body":"taking a lot of my effort and energy. You know. it's a big project. I'm"},{"speaker":"[aaron_straker]","startTime":210.829,"endTime":214.909,"body":"bringing on hell, piring like an assistant to help me. Just do some clicking"},{"speaker":"[aaron_straker]","startTime":215.069,"endTime":218.269,"body":"right as as my girlfriend, Jenny would say, there's just so many cliques to"},{"speaker":"[aaron_straker]","startTime":218.269,"endTime":222.109,"body":"do a lot of things. So Um, paying for someone to help do some clicking and"},{"speaker":"[aaron_straker]","startTime":222.269,"endTime":223.389,"body":"and putting some stuff together."},{"speaker":"[aaron_straker]","startTime":224.589,"endTime":228.669,"body":"I'm going to be teaching. Uh, like a course, Uh, like a master class webinar"},{"speaker":"[aaron_straker]","startTime":228.989,"endTime":232.829,"body":"for other coaches. Uh, that will be next month, so that's gonna be pretty"},{"speaker":"[aaron_straker]","startTime":232.909,"endTime":236.509,"body":"cool. Have that outline. I just finished writing that and nowm moving into"},{"speaker":"[aaron_straker]","startTime":236.589,"endTime":240.589,"body":"slides and stuff, so that's going to be on. Um, like creating a successful"},{"speaker":"[aaron_straker]","startTime":240.749,"endTime":246.109,"body":"environment for facilitating fat loss right? so um, Oh, I'll talk more on"},{"speaker":"[aaron_straker]","startTime":246.189,"endTime":248.749,"body":"that as as we're kind of leading into it. but that's like another big project"},{"speaker":"[aaron_straker]","startTime":248.989,"endTime":252.429,"body":"'cause I really wa to make sure that that's super superviable, so I'm just"},{"speaker":"[aaron_straker]","startTime":252.669,"endTime":256.269,"body":"you know, Aaron, the bro who wants to lift weights has taken a little bit of"},{"speaker":"[aaron_straker]","startTime":256.269,"endTime":260.269,"body":"a back seat to like air in the C, e, O, who's scaling a business and needs"},{"speaker":"[aaron_straker]","startTime":260.429,"endTime":264.269,"body":"more time in the day to get things done. Uh, so that would kind of be my"},{"speaker":"[aaron_straker]","startTime":264.349,"endTime":268.429,"body":"update there. A little bit of update on my gut protocol. things are going"},{"speaker":"[aaron_straker]","startTime":268.649,"endTime":269.649,"body":"well. Um,"},{"speaker":"[aaron_straker]","startTime":270.749,"endTime":274.909,"body":"I have identified. so what I would do is like okay, like I know. you know."},{"speaker":"[aaron_straker]","startTime":275.06899999999996,"endTime":278.909,"body":"these meals arem perfectly fine. I know some of my stomach kind of discomfort"},{"speaker":"[aaron_straker]","startTime":279.06899999999996,"endTime":282.589,"body":"and gas will set in around like this time of day. So it's not my breakfast."},{"speaker":"[aaron_straker]","startTime":282.909,"endTime":287.309,"body":"It's not that final meal. Um, and I've identified it down to. It's either"},{"speaker":"[aaron_straker]","startTime":287.549,"endTime":291.869,"body":"oats or ground fllax seed that has been causing me some like uh,"},{"speaker":"[bryan_boorstein]","startTime":291.58,"endTime":292.58,"body":"H."},{"speaker":"[aaron_straker]","startTime":292.029,"endTime":296.269,"body":"gas in in digestive issues, and it's really interesting 'cause are both foods"},{"speaker":"[aaron_straker]","startTime":296.429,"endTime":300.669,"body":"that I had you know that I have eaten extensively in my life. Uh, so it's"},{"speaker":"[aaron_straker]","startTime":300.829,"endTime":302.189,"body":"kind of interesting that they would"},{"speaker":"[aaron_straker]","startTime":303.309,"endTime":306.829,"body":"uh start presenting issues now. But I mean the thing is when when you're"},{"speaker":"[aaron_straker]","startTime":307.069,"endTime":311.789,"body":"comparing the digestion, you know from like years ago, right, so you know,"},{"speaker":"[aaron_straker]","startTime":311.949,"endTime":315.309,"body":"back when we lived in San Diego, or whatever this is before all my travel,"},{"speaker":"[aaron_straker]","startTime":315.709,"endTime":319.629,"body":"all those bacterial infections right, which will change the balance of the"},{"speaker":"[aaron_straker]","startTime":319.549,"endTime":323.949,"body":"the gut microbiome, And now I might have concentrations of certain bacteria"},{"speaker":"[aaron_straker]","startTime":324.109,"endTime":328.989,"body":"that are higher in my feed off of certain fibers, you know that are in either"},{"speaker":"[aaron_straker]","startTime":329.149,"endTime":332.909,"body":"oats or fllaxy, So I mean it's a, really, is a moving, uh, a shifting"},{"speaker":"[aaron_straker]","startTime":333.069,"endTime":335.789,"body":"landscape, I guess I should say with the. Environment of your of your"},{"speaker":"[aaron_straker]","startTime":336.109,"endTime":340.989,"body":"intestines and stuff like that, so removing those uh temporarily. I think I"},{"speaker":"[aaron_straker]","startTime":341.069,"endTime":345.469,"body":"am going to get a g. I map too, which is like a pretty uh, robusive ro. rope"},{"speaker":"[aaron_straker]","startTime":345.869,"endTime":350.829,"body":"in. I confused, robust and intensive. Um, let's go through a bust, robust"},{"speaker":"[aaron_straker]","startTime":351.149,"endTime":355.949,"body":"test, um, monitoring like some of your uh, uh bacteria in urine testine, uh,"},{"speaker":"[aaron_straker]","startTime":356.269,"endTime":359.789,"body":"and and and balances and stuff like that. So I just like, like with anything"},{"speaker":"[aaron_straker]","startTime":359.949,"endTime":363.309,"body":"right, I love the data, so I'm already here doing it. I might as well see."},{"speaker":"[aaron_straker]","startTime":363.629,"endTime":368.269,"body":"um. What kind of data and you can order those through like, Um, some, uh,"},{"speaker":"[aaron_straker]","startTime":368.509,"endTime":371.469,"body":"like r, registered dietitians or companies and stuff like that. I believe"},{"speaker":"[aaron_straker]","startTime":371.629,"endTime":375.629,"body":"they're around like three hundred and fifty dollars. Um. normally, which I"},{"speaker":"[aaron_straker]","startTime":375.709,"endTime":379.709,"body":"think is well worth money. I'm also going to get some labs done. Um. my coach"},{"speaker":"[aaron_straker]","startTime":379.949,"endTime":382.189,"body":"asked for for some labs because he is."},{"speaker":"[aaron_straker]","startTime":382.769,"endTime":383.769,"body":"Um."},{"speaker":"[aaron_straker]","startTime":384.909,"endTime":387.869,"body":"Basically, Im just staying a lot leaner than he thought would be kind of"},{"speaker":"[aaron_straker]","startTime":387.949,"endTime":391.069,"body":"possible with what we're doing, so he's like. I just want to make sure that"},{"speaker":"[aaron_straker]","startTime":391.149,"endTime":394.829,"body":"like sex hormone, binding, globulin and testosterone isn't in like the dumps,"},{"speaker":"[bryan_boorstein]","startTime":394.46,"endTime":395.46,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":395.229,"endTime":400.269,"body":"Um, it has been really kind of interesting for me, too. Uh, as calories"},{"speaker":"[aaron_straker]","startTime":400.509,"endTime":403.549,"body":"continue to increase, we haven't increased him in a few weeks, because the"},{"speaker":"[aaron_straker]","startTime":403.709,"endTime":407.629,"body":"gut protocol is is the priority and obviously when you have problems"},{"speaker":"[aaron_straker]","startTime":407.729,"endTime":408.729,"body":"digesting food,"},{"speaker":"[bryan_boorstein]","startTime":408.54,"endTime":409.54,"body":"right."},{"speaker":"[aaron_straker]","startTime":409.069,"endTime":413.949,"body":"Um, adding more food into that uh equation doesn't help things. But on my"},{"speaker":"[aaron_straker]","startTime":414.029,"endTime":417.229,"body":"training days I'm at like thirty one hundred, and then on my resttaism in"},{"speaker":"[aaron_straker]","startTime":417.309,"endTime":420.749,"body":"like the twenty seven, uh hundred territory. so from a hunger standpoint I'm"},{"speaker":"[aaron_straker]","startTime":420.829,"endTime":423.789,"body":"I'm perfectly fine As long as I'm meeting consistently. I don't have any"},{"speaker":"[aaron_straker]","startTime":424.029,"endTime":428.909,"body":"hunger issues. Um, but just to get some data and see right, Um, make sure"},{"speaker":"[aaron_straker]","startTime":429.069,"endTime":433.789,"body":"that I. I, my levels have returned to where what is normal for me? And maybe"},{"speaker":"[aaron_straker]","startTime":434.029,"endTime":437.469,"body":"we've found that my body just responds better with a more moderate"},{"speaker":"[aaron_straker]","startTime":437.709,"endTime":442.189,"body":"carbohydrate and moderate fat approach. You know previously we've always gone"},{"speaker":"[aaron_straker]","startTime":442.589,"endTime":447.069,"body":"really high carbohydrate and low fat. Um, so it may just finding out"},{"speaker":"[aaron_straker]","startTime":447.229,"endTime":448.829,"body":"something a little bit different, or may"},{"speaker":"[bryan_boorstein]","startTime":448.28,"endTime":452.2,"body":"Oh, wouldn't that be a plot twist? The coach that has always been"},{"speaker":"[bryan_boorstein]","startTime":452.44,"endTime":453.96,"body":"prescribing all the carves"},{"speaker":"[aaron_straker]","startTime":453.649,"endTime":454.649,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":455.16,"endTime":458.2,"body":"know. Obviously, I mean it always comes down to the individual and what"},{"speaker":"[bryan_boorstein]","startTime":458.28,"endTime":461.32,"body":"they need and like has a good coach. You know that too. So it's like cards"},{"speaker":"[bryan_boorstein]","startTime":461.4,"endTime":465.88,"body":"are the starting place. but then you know, over many years you guys kind of"},{"speaker":"[bryan_boorstein]","startTime":465.96,"endTime":468.84,"body":"whittled it down and may have determined something new which is cool."},{"speaker":"[aaron_straker]","startTime":469.069,"endTime":472.509,"body":"Yeah, so it it. It could be pretty cool and I think also it. it is"},{"speaker":"[aaron_straker]","startTime":474.029,"endTime":479.389,"body":"relative to the type of fats I'm ingesting, So like Well, I would love to"},{"speaker":"[aaron_straker]","startTime":479.469,"endTime":484.989,"body":"have some avocado, Uh, we're going a lowod map approach, Um for uh, oh man,"},{"speaker":"[aaron_straker]","startTime":485.549,"endTime":492.589,"body":"Foud maps are uh, fermentable, uh legoscides, uh, disacarides, monosacarides,"},{"speaker":"[aaron_straker]","startTime":493.389,"endTime":499.069,"body":"allligioscrides, and uh, I forget what the S stands for. Uh, No. It's it's"},{"speaker":"[aaron_straker]","startTime":499.229,"endTime":502.349,"body":"the Pe polycacriites. I think okay. So anyway, it's a bunch of different"},{"speaker":"[aaron_straker]","startTime":502.589,"endTime":508.429,"body":"types of carbohydrate that are more or less prone for fermentation in your"},{"speaker":"[aaron_straker]","startTime":508.669,"endTime":513.069,"body":"inte tance, so um, while you are trying to decrease the the amount of"},{"speaker":"[aaron_straker]","startTime":513.149,"endTime":516.5889999999999,"body":"fermentation and byroduct of gas, and and, and methane and stuff like that"},{"speaker":"[aaron_straker]","startTime":516.669,"endTime":520.829,"body":"that gets produced, these are foods that you can um, temporarily remove Big"},{"speaker":"[aaron_straker]","startTime":520.989,"endTime":526.029,"body":"Keyw temporarily while you address some of the other things, So avocado is a"},{"speaker":"[aaron_straker]","startTime":526.029,"endTime":528.829,"body":"foud map, so I haven't been having it, but I mean it's an overwhelming"},{"speaker":"[aaron_straker]","startTime":528.989,"endTime":532.669,"body":"majority of like extra virgin olive oil, Like really, really quality, uh."},{"speaker":"[aaron_straker]","startTime":532.909,"endTime":539.549,"body":"Olive oil, I split my nuts between Uh, walnuts and Brazil. Notts Brazonuts"},{"speaker":"[aaron_straker]","startTime":539.489,"endTime":540.489,"body":"are high in Selenium."},{"speaker":"[bryan_boorstein]","startTime":540.14,"endTime":541.14,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":540.509,"endTime":544.429,"body":"Walnuts are high in omega three. A. they're also high in mega sixes, but Uh"},{"speaker":"[aaron_straker]","startTime":544.669,"endTime":549.309,"body":"more nutrient out of there. And then I was doing cheese seeds and Fllax seed."},{"speaker":"[aaron_straker]","startTime":549.629,"endTime":553.629,"body":"I will only do cheese seeds now and then I'm also doing more dark chocolate"},{"speaker":"[aaron_straker]","startTime":553.789,"endTime":556.429,"body":"like I'll buy the darkest dark chocolate I could find. like I think I'm"},{"speaker":"[aaron_straker]","startTime":556.509,"endTime":558.349,"body":"getting like a ninety three or something like that."},{"speaker":"[bryan_boorstein]","startTime":557.98,"endTime":558.98,"body":"Wow, that's better."},{"speaker":"[aaron_straker]","startTime":559.789,"endTime":564.509,"body":"I. I like the flavor, you know, Um, but they're super high in flavonals"},{"speaker":"[aaron_straker]","startTime":564.589,"endTime":567.309,"body":"comparatively right. And then you get like less sugar in"},{"speaker":"[bryan_boorstein]","startTime":566.94,"endTime":567.94,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":567.389,"endTime":570.669,"body":"those sorts of things, and then I also recently started adding um,"},{"speaker":"[aaron_straker]","startTime":570.909,"endTime":575.629,"body":"unsweetened cocoa powder to my preer post workout meal again, higher in flav"},{"speaker":"[aaron_straker]","startTime":575.789,"endTime":579.869,"body":"and oves, and just getting more antioxidant. So my fat sources are like"},{"speaker":"[aaron_straker]","startTime":580.109,"endTime":582.109,"body":"really, really nutrient dense fat"},{"speaker":"[bryan_boorstein]","startTime":582.14,"endTime":583.14,"body":"For sure. Yeah,"},{"speaker":"[aaron_straker]","startTime":582.269,"endTime":586.269,"body":"sources. Um, it's not like I'm having fucking donuts or you know,"},{"speaker":"[bryan_boorstein]","startTime":586.04,"endTime":588.84,"body":"well, there's carves with that you need. Yeah, you can't. You can't have"},{"speaker":"[aaron_straker]","startTime":587.869,"endTime":594.189,"body":"yeah, yeah, um or yeah, I would want to avoid a lot of that so it is like a"},{"speaker":"[bryan_boorstein]","startTime":588.92,"endTime":591.0,"body":"sugar with that, right? You can't have the sacris,"},{"speaker":"[aaron_straker]","startTime":594.349,"endTime":597.869,"body":"very very high quality, Um, fat sources that"},{"speaker":"[bryan_boorstein]","startTime":597.42,"endTime":598.42,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":597.949,"endTime":600.509,"body":"I am putting into my diet. Um,"},{"speaker":"[bryan_boorstein]","startTime":600.2,"endTime":602.92,"body":"Are you taking any fish oil pills or anything like that or you just feel"},{"speaker":"[bryan_boorstein]","startTime":602.9,"endTime":603.9,"body":"like you're getting enough."},{"speaker":"[aaron_straker]","startTime":603.149,"endTime":609.949,"body":"I, I ran out, um. I. I. I was, uh, I've I've actually re recently in like the"},{"speaker":"[aaron_straker]","startTime":610.029,"endTime":613.549,"body":"summertim started switching over to like some of the oils so you can do like"},{"speaker":"[aaron_straker]","startTime":613.609,"endTime":614.609,"body":"cod liver oil."},{"speaker":"[bryan_boorstein]","startTime":614.3,"endTime":615.3,"body":"Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":615.069,"endTime":618.109,"body":"Um, I forget the. I forget the name of the company that makes. it's like a"},{"speaker":"[aaron_straker]","startTime":618.109,"endTime":621.309,"body":"green bottle with a yellow top that you'll find in like sprouts or other like"},{"speaker":"[aaron_straker]","startTime":621.389,"endTime":624.909,"body":"health food stores. I'm sure whole foodits has it too. The codlir oil is"},{"speaker":"[aaron_straker]","startTime":625.069,"endTime":628.109,"body":"interesting because it's also. it also has like higher amounts of vitamin A"},{"speaker":"[aaron_straker]","startTime":628.269,"endTime":632.989,"body":"and vitamin d. Um. it is a little bit lower on the amount of fish oil. But"},{"speaker":"[aaron_straker]","startTime":633.149,"endTime":636.269,"body":"like you know, marginally you're still getting. I think like a gram of um,"},{"speaker":"[aaron_straker]","startTime":636.509,"endTime":639.789,"body":"fish whes, or something like that on Megaes where there's another one."},{"speaker":"[aaron_straker]","startTime":640.909,"endTime":645.069,"body":"Excuse me. That's like a just a a Puroega type thing. but last time I checked"},{"speaker":"[aaron_straker]","startTime":645.229,"endTime":649.309,"body":"on my chronometer, I was getting like six grams of Omega threes per day. Um,"},{"speaker":"[aaron_straker]","startTime":649.469,"endTime":651.469,"body":"Because of like the the walnuts and the Brazil"},{"speaker":"[aaron_straker]","startTime":651.629,"endTime":656.029,"body":"nuts and the types of fats I'm doing so it. I definitely do not need to be"},{"speaker":"[bryan_boorstein]","startTime":651.8,"endTime":653.32,"body":"yeah, yeah, that's a lot. Yeah,"},{"speaker":"[aaron_straker]","startTime":656.109,"endTime":659.069,"body":"supplementing it right now, because my fats are just higher and I'm filling"},{"speaker":"[aaron_straker]","startTime":659.149,"endTime":662.509,"body":"them with like targeted you, Po, un saturated fat sources."},{"speaker":"[bryan_boorstein]","startTime":662.36,"endTime":664.12,"body":"right, cool. awesome."},{"speaker":"[bryan_boorstein]","startTime":665.56,"endTime":669.24,"body":"Um, let's see. So what else is me? So my? uh, my body weight is finally"},{"speaker":"[bryan_boorstein]","startTime":669.4,"endTime":672.92,"body":"trending back down again after I've gotten my life back under control."},{"speaker":"[aaron_straker]","startTime":670.829,"endTime":675.069,"body":"I had a note. I had a note I got to make sure to as Brian about where where"},{"speaker":"[aaron_straker]","startTime":675.149,"endTime":677.309,"body":"his body weights out After uh. Mhm."},{"speaker":"[bryan_boorstein]","startTime":676.52,"endTime":681.48,"body":"Yeah, so at the worst, uh, the very worst, I had a one ninety four point"},{"speaker":"[bryan_boorstein]","startTime":681.26,"endTime":682.26,"body":"six"},{"speaker":"[aaron_straker]","startTime":682.209,"endTime":683.209,"body":"Impressive"},{"speaker":"[bryan_boorstein]","startTime":682.52,"endTime":687.64,"body":"way in in the morning, Um. but then it was the next day that I kind of"},{"speaker":"[bryan_boorstein]","startTime":687.72,"endTime":691.16,"body":"cleaned things up. This was last week and it dropped down to one ninety one"},{"speaker":"[bryan_boorstein]","startTime":691.32,"endTime":694.04,"body":"the next day and then one ninety the day after that And that's kind of"},{"speaker":"[bryan_boorstein]","startTime":694.04,"endTime":697.48,"body":"where I've been stable, mostly within a pound of one, ninety up or down."},{"speaker":"[bryan_boorstein]","startTime":698.12,"endTime":702.28,"body":"Um, so that's me hanging out at like three thousand and thirty five hundred"},{"speaker":"[bryan_boorstein]","startTime":702.44,"endTime":705.24,"body":"calories Is pretty stable at one ninety. Um,"},{"speaker":"[bryan_boorstein]","startTime":706.68,"endTime":711.88,"body":"but uh, I had to. I had to write myself an email to get my nutrition back"},{"speaker":"[bryan_boorstein]","startTime":712.04,"endTime":716.6,"body":"on track and it said, Eat like a fucking adult. That's what. That's what"},{"speaker":"[bryan_boorstein]","startTime":716.68,"endTime":720.84,"body":"the email to myself said, And so for the first like day or two every time I"},{"speaker":"[bryan_boorstein]","startTime":720.92,"endTime":724.52,"body":"like, almost went to like the Halloween candy or whatever, and and got into"},{"speaker":"[bryan_boorstein]","startTime":724.6,"endTime":728.6,"body":"it and I was like, look at my phone. Remember that email I sent myself and"},{"speaker":"[bryan_boorstein]","startTime":728.68,"endTime":732.04,"body":"and I would reference that, and uh, and that got me out of my like three"},{"speaker":"[bryan_boorstein]","startTime":732.1,"endTime":733.1,"body":"week funk. So"},{"speaker":"[aaron_straker]","startTime":732.989,"endTime":736.509,"body":"something I really like to do and I recommend this for for clients often. so"},{"speaker":"[aaron_straker]","startTime":736.589,"endTime":740.589,"body":"I think it would be great to bring up on the podcast Is I will write. I'll"},{"speaker":"[aaron_straker]","startTime":740.749,"endTime":745.469,"body":"get like a, obviously not a sharpy. A um, like a whiteboard marker, and I'll"},{"speaker":"[aaron_straker]","startTime":745.549,"endTime":747.789,"body":"write my goals like on the mirror. So"},{"speaker":"[bryan_boorstein]","startTime":747.34,"endTime":748.34,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":747.729,"endTime":748.729,"body":"then I like Wal,"},{"speaker":"[bryan_boorstein]","startTime":748.9,"endTime":749.9,"body":"that's good."},{"speaker":"[aaron_straker]","startTime":749.069,"endTime":753.229,"body":"brushing my teeth like you see that it's twice a day. You have to look at it."},{"speaker":"[bryan_boorstein]","startTime":752.94,"endTime":753.94,"body":"right."},{"speaker":"[aaron_straker]","startTime":754.189,"endTime":756.589,"body":"you know, first thing in the morning when you go to bed, so that's another"},{"speaker":"[aaron_straker]","startTime":756.749,"endTime":757.949,"body":"one that I really like to use."},{"speaker":"[bryan_boorstein]","startTime":758.28,"endTime":759.48,"body":"That's pretty solid. Yeah,"},{"speaker":"[aaron_straker]","startTime":758.829,"endTime":760.589,"body":"I'm sure Kim would appreciate you"},{"speaker":"[bryan_boorstein]","startTime":760.46,"endTime":761.46,"body":"I,"},{"speaker":"[aaron_straker]","startTime":760.829,"endTime":762.989,"body":"scribbing. Eat like a fucking adult real big"},{"speaker":"[bryan_boorstein]","startTime":762.7,"endTime":763.7,"body":"you know."},{"speaker":"[aaron_straker]","startTime":763.049,"endTime":764.049,"body":"on the bathroom."},{"speaker":"[bryan_boorstein]","startTime":765.08,"endTime":768.6,"body":"Luckily, we each have our own sink in our own mirror, so I can just be like"},{"speaker":"[bryan_boorstein]","startTime":768.68,"endTime":774.52,"body":"you. my my area, your area. You know. Um, So anyway, it feels good. I feel"},{"speaker":"[bryan_boorstein]","startTime":774.68,"endTime":779.16,"body":"better, Um, being back on track. And and uh, I also notice that like my"},{"speaker":"[bryan_boorstein]","startTime":779.32,"endTime":782.44,"body":"skin was starting to to get bad, I think from getting like, uh,"},{"speaker":"[bryan_boorstein]","startTime":783.8,"endTime":787.48,"body":"all the bad excess shit that that my body didn't want was like coming out"},{"speaker":"[bryan_boorstein]","startTime":787.46,"endTime":788.46,"body":"on my face so I'd"},{"speaker":"[aaron_straker]","startTime":787.969,"endTime":788.969,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":788.44,"endTime":791.08,"body":"get like a little bit of acne, and I was like what is going on right now?"},{"speaker":"[bryan_boorstein]","startTime":790.94,"endTime":791.94,"body":"Um"},{"speaker":"[aaron_straker]","startTime":791.069,"endTime":794.829,"body":"You could have just been like inadvertently eating foods high in hiss. From"},{"speaker":"[aaron_straker]","startTime":794.909,"endTime":796.909,"body":"acutely changing things to that would do it."},{"speaker":"[bryan_boorstein]","startTime":796.12,"endTime":799.32,"body":"it? Well, that this what I wasm saying when I was eating poorly, and"},{"speaker":"[bryan_boorstein]","startTime":798.98,"endTime":799.98,"body":"already"},{"speaker":"[aaron_straker]","startTime":799.169,"endTime":800.169,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":799.8,"endTime":803.96,"body":"like having clean E clean my eating up for like a week. Now it, uh, it's"},{"speaker":"[bryan_boorstein]","startTime":804.12,"endTime":807.32,"body":"starting to clean my face up, too, because there's just less like excess to"},{"speaker":"[bryan_boorstein]","startTime":807.48,"endTime":810.12,"body":"to excrute excrete. I guess um,"},{"speaker":"[bryan_boorstein]","startTime":811.1,"endTime":812.1,"body":"my, uh,"},{"speaker":"[bryan_boorstein]","startTime":813.0,"endTime":817.32,"body":"my vsect, me. I'm still not like a hundred percent. I, I'm able to lift and"},{"speaker":"[bryan_boorstein]","startTime":817.56,"endTime":823.24,"body":"and walk fine, but I can't like run or jump, so um, it's like two and a"},{"speaker":"[bryan_boorstein]","startTime":823.24,"endTime":827.64,"body":"half weeks now and I still can't do that, which sucks. I don't know. Uh, at"},{"speaker":"[bryan_boorstein]","startTime":827.8,"endTime":831.16,"body":"what point I should like check in with the doctor and be like, hey dude,"},{"speaker":"[bryan_boorstein]","startTime":831.32,"endTime":833.0,"body":"Like still not good. but"},{"speaker":"[aaron_straker]","startTime":832.669,"endTime":835.389,"body":"I would. pro. I would have called by now and that's"},{"speaker":"[bryan_boorstein]","startTime":835.18,"endTime":836.18,"body":"um,"},{"speaker":"[aaron_straker]","startTime":835.549,"endTime":838.669,"body":"saying a lot for me, because I do not like calling people on the phone that I"},{"speaker":"[aaron_straker]","startTime":838.449,"endTime":839.449,"body":"don't really know."},{"speaker":"[bryan_boorstein]","startTime":840.36,"endTime":843.72,"body":"yeah, I mean the thing is like he said. it could be up to four weeks like"},{"speaker":"[bryan_boorstein]","startTime":843.8,"endTime":846.04,"body":"they always say, Like you know these things like everyone hits everything"},{"speaker":"[bryan_boorstein]","startTime":846.2,"endTime":849.08,"body":"different like it's usually five to seven days, but it could be like four"},{"speaker":"[bryan_boorstein]","startTime":849.24,"endTime":853.0,"body":"weeks. so um, anyways, I don't know. I'm probably going to do it at some"},{"speaker":"[bryan_boorstein]","startTime":853.16,"endTime":859.08,"body":"point this week. And um, the other thing I was going to update on was I am"},{"speaker":"[bryan_boorstein]","startTime":859.4,"endTime":863.88,"body":"considering getting like an open gym drop in membership to uh,"},{"speaker":"[bryan_boorstein]","startTime":865.0,"endTime":869.4,"body":"like a local cross fit gym just to have a place to go and use uh bumper"},{"speaker":"[bryan_boorstein]","startTime":869.56,"endTime":874.52,"body":"plates throughout this strength cycle. And uh, I don't know. It's just like"},{"speaker":"[bryan_boorstein]","startTime":874.68,"endTime":878.92,"body":"something about loading up the hundred pound plates onto my bar bell so"},{"speaker":"[bryan_boorstein]","startTime":879.0,"endTime":882.84,"body":"that I can back squat in a power rack that isn't even a powerac like it"},{"speaker":"[bryan_boorstein]","startTime":882.92,"endTime":887.24,"body":"has. the. the. The pins that catch the bar if you fail are maybe six inches"},{"speaker":"[bryan_boorstein]","startTime":887.4,"endTime":892.28,"body":"long, and so, um, I don't know. I just, I think I would feel more confident"},{"speaker":"[bryan_boorstein]","startTime":892.52,"endTime":895.56,"body":"and it would be kind of cool to like be lifting heavier weights around"},{"speaker":"[bryan_boorstein]","startTime":895.72,"endTime":899.16,"body":"people instead of like in my basement by myself. And and the hundred pound"},{"speaker":"[bryan_boorstein]","startTime":899.32,"endTime":902.36,"body":"plate thing, like literally loading a hundred pound plate ont to the bar"},{"speaker":"[bryan_boorstein]","startTime":902.6,"endTime":907.0,"body":"and off every time is, is a hassle. So um, so anyway, that's that's"},{"speaker":"[bryan_boorstein]","startTime":907.08,"endTime":910.04,"body":"something I'm considering. I emailed Crosss at Situs, because they have"},{"speaker":"[bryan_boorstein]","startTime":910.12,"endTime":914.52,"body":"open gym between nine and ten thirty in the mornings, so we'll see what."},{"speaker":"[bryan_boorstein]","startTime":914.76,"endTime":918.04,"body":"Uh, what comes of that, but I might be doing like strength work once or"},{"speaker":"[bryan_boorstein]","startTime":917.94,"endTime":918.94,"body":"twice a week there."},{"speaker":"[aaron_straker]","startTime":919.169,"endTime":920.169,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":919.78,"endTime":920.78,"body":"um, y,"},{"speaker":"[aaron_straker]","startTime":919.949,"endTime":924.349,"body":"I think that could be a pretty cool idea. Um, I mean, honestly, just the"},{"speaker":"[aaron_straker]","startTime":924.429,"endTime":927.149,"body":"safety thing I get. and for pushing yourself right like"},{"speaker":"[bryan_boorstein]","startTime":926.86,"endTime":927.86,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":927.309,"endTime":932.829,"body":"it's hypertriph. is different. I, in my opinion, Ex from strength because of"},{"speaker":"[aaron_straker]","startTime":932.909,"endTime":934.189,"body":"like the safety aspect"},{"speaker":"[bryan_boorstein]","startTime":933.98,"endTime":934.98,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":934.409,"endTime":935.409,"body":"right, and"},{"speaker":"[aaron_straker]","startTime":936.669,"endTime":940.749,"body":"I don't know. Just like a an exertion, like like a c, n, S, type of like you"},{"speaker":"[aaron_straker]","startTime":940.749,"endTime":944.349,"body":"know you' giving it your whole type of deal. It's just different to me and I"},{"speaker":"[aaron_straker]","startTime":944.429,"endTime":948.429,"body":"feel like I would. I would. S back. You know if I'm trying to squat in my"},{"speaker":"[aaron_straker]","startTime":948.429,"endTime":951.149,"body":"basement by myself thing as if I'm in know public"},{"speaker":"[bryan_boorstein]","startTime":950.78,"endTime":951.78,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":951.469,"endTime":955.869,"body":"and I feel safer like bailing a squad out of like you know, a cross fit style"},{"speaker":"[aaron_straker]","startTime":956.029,"endTime":958.749,"body":"rack, as opposed to like a powerck or something like that."},{"speaker":"[bryan_boorstein]","startTime":958.86,"endTime":959.86,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":961.08,"endTime":965.24,"body":"totally. I think of hy, perjury training when done like very acutely, with"},{"speaker":"[bryan_boorstein]","startTime":965.32,"endTime":968.76,"body":"the focus on the the specific muscle doing the work. I think of that almost"},{"speaker":"[bryan_boorstein]","startTime":968.92,"endTime":972.28,"body":"like an introverted activity like you, like they stay out of my zone. Let"},{"speaker":"[bryan_boorstein]","startTime":972.44,"endTime":977.0,"body":"me focus on my teeny muscle here in my quad. That's you know, flexing my"},{"speaker":"[bryan_boorstein]","startTime":977.0,"endTime":981.48,"body":"hip and extending my knee, and uh, and let me just focus on that one muscle"},{"speaker":"[bryan_boorstein]","startTime":981.56,"endTime":984.28,"body":"so stay out of my zone. you know, and I feel like with the strength stuff"},{"speaker":"[bryan_boorstein]","startTime":984.44,"endTime":988.6,"body":"and with cross fi and with other performance pursuits there's almost like"},{"speaker":"[bryan_boorstein]","startTime":988.68,"endTime":990.84,"body":"an energy that helps the cause"},{"speaker":"[bryan_boorstein]","startTime":992.6,"endTime":997.96,"body":"to amp you up, But that same energy would be a drawback in hyperche, like"},{"speaker":"[bryan_boorstein]","startTime":997.96,"endTime":1000.76,"body":"you're like. No, don't speed me up or tell me to get it, Bro, like, let me"},{"speaker":"[bryan_boorstein]","startTime":1000.84,"endTime":1002.28,"body":"just focus on a shit. you know."},{"speaker":"[aaron_straker]","startTime":1002.669,"endTime":1007.709,"body":"I agree a hundred percent that' I don know two different mental scenarios"},{"speaker":"[bryan_boorstein]","startTime":1007.82,"endTime":1008.82,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1008.829,"endTime":1012.589,"body":"I would prefer like high per style. if the gym was empty. I think it would be"},{"speaker":"[aaron_straker]","startTime":1012.669,"endTime":1016.429,"body":"better for me. But if I was like doing crossfiit and the gym was empty and it"},{"speaker":"[aaron_straker]","startTime":1016.509,"endTime":1019.629,"body":"was I wouldn't have finished half of my worko."},{"speaker":"[bryan_boorstein]","startTime":1020.44,"endTime":1021.56,"body":"right, right,"},{"speaker":"[aaron_straker]","startTime":1020.669,"endTime":1021.949,"body":"Fck. This. I'm going home."},{"speaker":"[bryan_boorstein]","startTime":1022.6,"endTime":1026.2,"body":"Doe. The amount of times maybe like twice that I've seen the eyes roll back"},{"speaker":"[bryan_boorstein]","startTime":1026.3600000000001,"endTime":1030.12,"body":"in your head, And you're like still doing dead lifts and it's just like Oh,"},{"speaker":"[bryan_boorstein]","startTime":1030.26,"endTime":1031.26,"body":"this is not good."},{"speaker":"[aaron_straker]","startTime":1031.629,"endTime":1033.8690000000001,"body":"No, I'm so glad those days are over."},{"speaker":"[bryan_boorstein]","startTime":1035.1399999999999,"endTime":1036.1399999999999,"body":"Yeah, totally"},{"speaker":"[aaron_straker]","startTime":1038.029,"endTime":1040.509,"body":"Anything else? Any updates? Any other updates from you?"},{"speaker":"[bryan_boorstein]","startTime":1040.8400000000001,"endTime":1043.56,"body":"no. we're good man. Let's move on. let's talk about some research."},{"speaker":"[aaron_straker]","startTime":1043.769,"endTime":1044.769,"body":"Let's do it."},{"speaker":"[bryan_boorstein]","startTime":1044.04,"endTime":1048.2,"body":"this is. uh. yeah, this is a super cool idea that I had. I totally stole it"},{"speaker":"[bryan_boorstein]","startTime":1048.28,"endTime":1051.4,"body":"from the stronger by science guys because they have a research round up,"},{"speaker":"[bryan_boorstein]","startTime":1051.8,"endTime":1055.48,"body":"but um, I think it's going to be a cool segment in our podcast because we"},{"speaker":"[bryan_boorstein]","startTime":1055.64,"endTime":1060.04,"body":"do talk about research a lot, but we very rarely have like segments where"},{"speaker":"[bryan_boorstein]","startTime":1060.12,"endTime":1063.8,"body":"we actually like talk about specific studies. Um, and give opinions on"},{"speaker":"[bryan_boorstein]","startTime":1063.88,"endTime":1067.0,"body":"them. We did this, I think back in like episode four, five or six,"},{"speaker":"[bryan_boorstein]","startTime":1067.24,"endTime":1070.92,"body":"something like that where we talked about Uh, rest periods who we"},{"speaker":"[bryan_boorstein]","startTime":1071.24,"endTime":1075.4,"body":"decidedted studies for that one and we had another one. Uh, I think on Rep"},{"speaker":"[bryan_boorstein]","startTime":1075.64,"endTime":1079.16,"body":"ranges or something like that, but I, I can't remember exactly what it was,"},{"speaker":"[bryan_boorstein]","startTime":1079.24,"endTime":1082.44,"body":"but uh, this will be maybe a feature that we can do once a month where we"},{"speaker":"[bryan_boorstein]","startTime":1082.52,"endTime":1085.8,"body":"get some of the more recent studies that came out Um, and talk about them"},{"speaker":"[bryan_boorstein]","startTime":1085.88,"endTime":1090.04,"body":"briefly, you know, and move on. So we have Uh three topics today, but one"},{"speaker":"[bryan_boorstein]","startTime":1090.12,"endTime":1092.76,"body":"of the topics I want to spend more time on And there's like three studies I"},{"speaker":"[bryan_boorstein]","startTime":1092.84,"endTime":1096.12,"body":"want to talk about on this topic. right? So the first one I think is just"},{"speaker":"[bryan_boorstein]","startTime":1096.36,"endTime":1097.56,"body":"interesting. Um,"},{"speaker":"[bryan_boorstein]","startTime":1098.68,"endTime":1101.64,"body":"it's the recent Poner study where they"},{"speaker":"[bryan_boorstein]","startTime":1102.92,"endTime":1106.68,"body":"discussed Uh energy expenditure Th through the human life course, and a lot"},{"speaker":"[bryan_boorstein]","startTime":1106.76,"endTime":1109.64,"body":"of you guys have probably seen this ca, c n N. Posted about it in New York"},{"speaker":"[bryan_boorstein]","startTime":1109.8,"endTime":1112.76,"body":"Times and like it's been plastered everywhere, basically saying that"},{"speaker":"[bryan_boorstein]","startTime":1112.92,"endTime":1117.24,"body":"metabolism does not slow down as you get older until you get too"},{"speaker":"[bryan_boorstein]","startTime":1117.48,"endTime":1121.16,"body":"approximately sixty years old. And then it does kind of slow down, But"},{"speaker":"[bryan_boorstein]","startTime":1121.24,"endTime":1124.2,"body":"there was always this belief like it would be like. What was it? Every"},{"speaker":"[bryan_boorstein]","startTime":1124.12,"endTime":1126.6,"body":"every ten years your metabolism slows. You know,"},{"speaker":"[aaron_straker]","startTime":1126.289,"endTime":1127.289,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1126.84,"endTime":1130.76,"body":"which is like such a bullshit. so uh, this study was actually really cool"},{"speaker":"[bryan_boorstein]","startTime":1131.16,"endTime":1133.96,"body":"and uh, I know you're probably familiar with it. Do you have any thoughts"},{"speaker":"[bryan_boorstein]","startTime":1133.66,"endTime":1134.66,"body":"on it?"},{"speaker":"[aaron_straker]","startTime":1134.669,"endTime":1138.269,"body":"yes, I mean, this is something that I've experienced in my clients, you know,"},{"speaker":"[aaron_straker]","startTime":1138.429,"endTime":1143.869,"body":"and I am. as I age rate. I get some clients that are a little bit more, uh, a"},{"speaker":"[aaron_straker]","startTime":1143.949,"endTime":1146.829,"body":"little older, and I get clients you know in their early fifties, late"},{"speaker":"[aaron_straker]","startTime":1146.989,"endTime":1150.189,"body":"forties, and stuff like that, and I'll have guys who are like forty eight,"},{"speaker":"[aaron_straker]","startTime":1150.349,"endTime":1153.149,"body":"forty nine years old, and they're testostroums in the seven hundreds, and"},{"speaker":"[aaron_straker]","startTime":1152.969,"endTime":1153.969,"body":"shit, and I'm"},{"speaker":"[bryan_boorstein]","startTime":1153.26,"endTime":1154.26,"body":"Wow."},{"speaker":"[aaron_straker]","startTime":1153.869,"endTime":1158.829,"body":"like Fck. Why? why can't mine do that? You know, and we have very little"},{"speaker":"[aaron_straker]","startTime":1159.069,"endTime":1162.989,"body":"trouble, you know, dropping fat and uh, building muscle and stuff. And it's"},{"speaker":"[aaron_straker]","startTime":1163.229,"endTime":1166.749,"body":"it's one of those things that like we, we want to believe that it slows."},{"speaker":"[aaron_straker]","startTime":1166.909,"endTime":1171.389,"body":"because it confirms our bias that it's like not my actions of why I don't"},{"speaker":"[aaron_straker]","startTime":1171.629,"endTime":1175.069,"body":"look how I used to when I was twenty five. Went Now that I'm like thirty"},{"speaker":"[aaron_straker]","startTime":1175.309,"endTime":1179.869,"body":"five. Um, because we can you know, externalize Uh that and me? Oh, it's not"},{"speaker":"[aaron_straker]","startTime":1179.949,"endTime":1184.269,"body":"me. it's you know, my metabolism. My physiology is slowing down, but I mean"},{"speaker":"[aaron_straker]","startTime":1184.589,"endTime":1188.749,"body":"what we can you know blatantly see it's it's lifestyle and habits. Um."},{"speaker":"[bryan_boorstein]","startTime":1190.2,"endTime":1194.68,"body":"Yeah, yeah, you mentioned testosterroone, but um, Obviously to sastrone is"},{"speaker":"[bryan_boorstein]","startTime":1194.76,"endTime":1199.72,"body":"not part of metabolic rate. it is is. it's like a a correary. I guess of"},{"speaker":"[bryan_boorstein]","startTime":1199.88,"endTime":1203.32,"body":"of sorts. Um, So that is cool that there are clients and they their forties"},{"speaker":"[aaron_straker]","startTime":1199.889,"endTime":1200.889,"body":"yeah, yeah,"},{"speaker":"[bryan_boorstein]","startTime":1203.4,"endTime":1206.28,"body":"and fifties or seven hundred saroom, Because I'm like half that, so that"},{"speaker":"[bryan_boorstein]","startTime":1206.52,"endTime":1210.76,"body":"that's wild, but um, but yeah, basically it takes away the excuse of like,"},{"speaker":"[bryan_boorstein]","startTime":1210.84,"endTime":1214.12,"body":"Hey, my metabolism slowing down so I'm gaining fat. It's like if you're"},{"speaker":"[bryan_boorstein]","startTime":1214.28,"endTime":1218.68,"body":"gaining fat between up until you're sixty years old, it's because you're"},{"speaker":"[bryan_boorstein]","startTime":1218.84,"endTime":1222.6,"body":"either less active. you're not maintaining your muscle mass,"},{"speaker":"[aaron_straker]","startTime":1223.309,"endTime":1224.349,"body":"lifestyle factors."},{"speaker":"[bryan_boorstein]","startTime":1223.4,"endTime":1225.4,"body":"Et cetera its life actor right,"},{"speaker":"[aaron_straker]","startTime":1225.009,"endTime":1226.009,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1225.64,"endTime":1229.24,"body":"exactly so, um, so super interesting. I don't really have a whole lot to"},{"speaker":"[bryan_boorstein]","startTime":1229.24,"endTime":1233.08,"body":"add to that. I think it's kind of been beaten by the media as well. and uh,"},{"speaker":"[bryan_boorstein]","startTime":1233.62,"endTime":1234.62,"body":"just interesting stuff."},{"speaker":"[aaron_straker]","startTime":1234.989,"endTime":1238.829,"body":"one thing I didn't pick up from this study. Um, and I don't know if they"},{"speaker":"[aaron_straker]","startTime":1238.989,"endTime":1244.189,"body":"covered it or not. Did they have? Do you remember what? they? potentially um"},{"speaker":"[aaron_straker]","startTime":1244.429,"endTime":1248.349,"body":"correlated? reasoning? Why around like your sixties, Why that drop off would"},{"speaker":"[aaron_straker]","startTime":1248.509,"endTime":1250.189,"body":"start happening at that fate at that"},{"speaker":"[bryan_boorstein]","startTime":1251.34,"endTime":1252.34,"body":"I don't."},{"speaker":"[aaron_straker]","startTime":1251.889,"endTime":1252.889,"body":"age? Rage."},{"speaker":"[bryan_boorstein]","startTime":1252.2,"endTime":1255.8,"body":"That's actually really interesting. Maybe maybe I'd have to go in in like"},{"speaker":"[bryan_boorstein]","startTime":1255.88,"endTime":1259.56,"body":"deeper, dive in into the study because I definitely didn't do that for this"},{"speaker":"[bryan_boorstein]","startTime":1259.26,"endTime":1260.26,"body":"one."},{"speaker":"[bryan_boorstein]","startTime":1262.68,"endTime":1266.44,"body":"Um, so the next one is is super exciting. So this, you guys have heard"},{"speaker":"[bryan_boorstein]","startTime":1266.68,"endTime":1270.84,"body":"Aaron and I talk a lot about training at long muscle lengths and then we"},{"speaker":"[bryan_boorstein]","startTime":1270.84,"endTime":1274.36,"body":"had the day to driven guys on, and they talked about training along"},{"speaker":"[bryan_boorstein]","startTime":1274.52,"endTime":1279.32,"body":"musclingks. And this all started this whole idea around training at longer"},{"speaker":"[bryan_boorstein]","startTime":1279.48,"endTime":1284.04,"body":"musclingks. Cons started with a study in April, Um,"},{"speaker":"[bryan_boorstein]","startTime":1286.04,"endTime":1289.16,"body":"which is crazy that it was only that it was April twenty twenty one, But"},{"speaker":"[bryan_boorstein]","startTime":1289.24,"endTime":1292.76,"body":"there was a study that compared seated leg curls to to lying leg curls,"},{"speaker":"[bryan_boorstein]","startTime":1293.32,"endTime":1294.52,"body":"and this was uh,"},{"speaker":"[bryan_boorstein]","startTime":1295.88,"endTime":1300.28,"body":"very, very apparent that the the Cd leg curl was more effective And it was"},{"speaker":"[bryan_boorstein]","startTime":1300.36,"endTime":1305.24,"body":"that it overloaded the lengthen position more Uh than the lying one which"},{"speaker":"[bryan_boorstein]","startTime":1305.4,"endTime":1310.52,"body":"makes sense. So then, since April, there have been three studies that have"},{"speaker":"[bryan_boorstein]","startTime":1311.4,"endTime":1315.48,"body":"proven the exact same thing as the first study which is wild that they've"},{"speaker":"[bryan_boorstein]","startTime":1315.56,"endTime":1318.68,"body":"even. I don't know if these studies were like in the works prior, or like,"},{"speaker":"[bryan_boorstein]","startTime":1319.0,"endTime":1321.48,"body":"Just like people thought that first one was interesting, and then they"},{"speaker":"[bryan_boorstein]","startTime":1321.56,"endTime":1325.48,"body":"started to replicate like similar ideas. It's just all it all happened very"},{"speaker":"[bryan_boorstein]","startTime":1325.64,"endTime":1330.2,"body":"fast, but every single one is saying the same thing. So, uh, first, a"},{"speaker":"[bryan_boorstein]","startTime":1330.28,"endTime":1334.84,"body":"couple months ago we had Uh Pedrosa at all, with a study that was partial"},{"speaker":"[bryan_boorstein]","startTime":1334.92,"endTime":1338.44,"body":"range of motion training elicits favorable improvements in muscular"},{"speaker":"[bryan_boorstein]","startTime":1338.52,"endTime":1341.96,"body":"adaptations when carried out at long muscle lengths, and this one"},{"speaker":"[bryan_boorstein]","startTime":1343.08,"endTime":1346.84,"body":"compared leg extensions and we've talked about it on the podcast as well,"},{"speaker":"[bryan_boorstein]","startTime":1347.08,"endTime":1350.6,"body":"where it compared Uh different ranges of motion where one group did just"},{"speaker":"[bryan_boorstein]","startTime":1350.76,"endTime":1353.96,"body":"the bottom range of motion, one group did the middle range of motion, and"},{"speaker":"[bryan_boorstein]","startTime":1354.04,"endTime":1358.04,"body":"one group did uh just the top range of motion, but never actually came to"},{"speaker":"[bryan_boorstein]","startTime":1358.12,"endTime":1361.8,"body":"the bottom and they found that. The group that did just the bottom range of"},{"speaker":"[bryan_boorstein]","startTime":1361.88,"endTime":1366.68,"body":"motion had the best results. Uh, which is crazy because you always think"},{"speaker":"[bryan_boorstein]","startTime":1366.76,"endTime":1369.64,"body":"about the leg extension being you know, it's hardest at the contraction"},{"speaker":"[bryan_boorstein]","startTime":1369.8,"endTime":1372.28,"body":"point like that's where it burns, et cetera et cetera, But it's actually"},{"speaker":"[bryan_boorstein]","startTime":1372.44,"endTime":1376.04,"body":"the getting it going at the bottom that makes the most difference right. So"},{"speaker":"[bryan_boorstein]","startTime":1376.12,"endTime":1382.28,"body":"that was about two or three months ago, Then Saddo at all, did elbow joint"},{"speaker":"[bryan_boorstein]","startTime":1382.44,"endTime":1386.68,"body":"angles in elbow flexer, unilateral resistance exercise training to"},{"speaker":"[bryan_boorstein]","startTime":1386.76,"endTime":1390.28,"body":"determine its effects on muscle strength and thickness of trained and non"},{"speaker":"[bryan_boorstein]","startTime":1390.3,"endTime":1391.3,"body":"trained arms."},{"speaker":"[aaron_straker]","startTime":1391.369,"endTime":1392.369,"body":"talk about a title"},{"speaker":"[bryan_boorstein]","startTime":1393.0,"endTime":1395.88,"body":"Yeah, like, can't they just make it easier? like? Yeah, we tested the"},{"speaker":"[bryan_boorstein]","startTime":1395.88,"endTime":1397.08,"body":"biscepts at different angles,"},{"speaker":"[bryan_boorstein]","startTime":1399.08,"endTime":1402.84,"body":"So so uh of what they did here is they? Uh?"},{"speaker":"[bryan_boorstein]","startTime":1403.96,"endTime":1407.4,"body":"they compared training again, just like the leg extension One. they"},{"speaker":"[bryan_boorstein]","startTime":1407.48,"endTime":1412.2,"body":"compared training at the bottom of a a curl versus training at the top. I"},{"speaker":"[bryan_boorstein]","startTime":1412.28,"endTime":1414.92,"body":"think it was a. I think it was a preacher curl. So the elbow is already"},{"speaker":"[bryan_boorstein]","startTime":1415.08,"endTime":1418.52,"body":"flex and you're either training just at the bottom fifty degrees, or like"},{"speaker":"[bryan_boorstein]","startTime":1418.68,"endTime":1424.68,"body":"the top fifty degrees of the movement. And again, they found that Uh, the"},{"speaker":"[bryan_boorstein]","startTime":1424.84,"endTime":1428.44,"body":"increase in thickness was significantly greater in the bottom range of Em"},{"speaker":"[bryan_boorstein]","startTime":1428.18,"endTime":1429.18,"body":"motion group."},{"speaker":"[bryan_boorstein]","startTime":1430.26,"endTime":1431.26,"body":"And then,"},{"speaker":"[bryan_boorstein]","startTime":1432.02,"endTime":1433.02,"body":"prior to that"},{"speaker":"[bryan_boorstein]","startTime":1434.44,"endTime":1438.76,"body":"there was uh, wait. hold on. Let let me look at min. Oh, I' know. so so"},{"speaker":"[bryan_boorstein]","startTime":1438.84,"endTime":1443.32,"body":"this is the study that we were going to talk about today. Then so Mao at"},{"speaker":"[bryan_boorstein]","startTime":1443.48,"endTime":1446.84,"body":"all. Hopefully, I'm saying that right, a greater hamstring muscle"},{"speaker":"[bryan_boorstein]","startTime":1446.9,"endTime":1447.9,"body":"hyperture, feeat,"},{"speaker":"[bryan_boorstein]","startTime":1449.08,"endTime":1452.52,"body":"no, I. I did. I messed up my notes somehow, Um"},{"speaker":"[bryan_boorstein]","startTime":1456.52,"endTime":1459.0,"body":"dem linguistic musclings,"},{"speaker":"[bryan_boorstein]","startTime":1463.4,"endTime":1467.24,"body":"So I think yes, Oh the mou. What all study was the seated likeg Curl one?"},{"speaker":"[bryan_boorstein]","startTime":1467.42,"endTime":1468.42,"body":"And that was from"},{"speaker":"[bryan_boorstein]","startTime":1469.64,"endTime":1470.84,"body":"September twenty, twenty,"},{"speaker":"[bryan_boorstein]","startTime":1471.9,"endTime":1472.9,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":1473.88,"endTime":1478.28,"body":"where I can't. I don't know where I can't find my notes from the from this"},{"speaker":"[bryan_boorstein]","startTime":1478.52,"endTime":1481.96,"body":"first study That just came out uh. okay,"},{"speaker":"[bryan_boorstein]","startTime":1483.88,"endTime":1485.48,"body":"like oh, yeah, the La. So it was."},{"speaker":"[bryan_boorstein]","startTime":1487.64,"endTime":1493.0,"body":"I guess it was mau at all. a greater hamstring muscle. No, I really think I"},{"speaker":"[bryan_boorstein]","startTime":1492.9,"endTime":1493.9,"body":"got that one."},{"speaker":"[bryan_boorstein]","startTime":1494.7,"endTime":1495.7,"body":"It's because it's"},{"speaker":"[bryan_boorstein]","startTime":1497.24,"endTime":1502.28,"body":"they're reviewing the study. Okay, so this one was leg curls. It is mau at"},{"speaker":"[bryan_boorstein]","startTime":1502.36,"endTime":1507.96,"body":"all, and it is an insbject design for le curls. so one leg did a seated leg"},{"speaker":"[bryan_boorstein]","startTime":1508.12,"endTime":1513.08,"body":"curl and the other leg did a lying leg curl and in this one they"},{"speaker":"[bryan_boorstein]","startTime":1513.24,"endTime":1517.0,"body":"discovered that the seated leg curl"},{"speaker":"[bryan_boorstein]","startTime":1518.12,"endTime":1521.96,"body":"was increased fourteen point one percent versus nine point three percent"},{"speaker":"[bryan_boorstein]","startTime":1522.12,"endTime":1525.56,"body":"for the for the lime like cur. So again, a significant amount, and so now,"},{"speaker":"[bryan_boorstein]","startTime":1525.88,"endTime":1529.32,"body":"sorry about the mix up on the studies, guys. but uh, basically what we now"},{"speaker":"[bryan_boorstein]","startTime":1529.4,"endTime":1533.88,"body":"have is these three studies plus the original study and Um,"},{"speaker":"[bryan_boorstein]","startTime":1535.08,"endTime":1539.48,"body":"and I think that it's pretty convincing that uh. the training along muscle"},{"speaker":"[bryan_boorstein]","startTime":1539.64,"endTime":1545.16,"body":"lengths is very effective and to kind of cap that, after the discussion"},{"speaker":"[bryan_boorstein]","startTime":1545.32,"endTime":1549.4,"body":"with the day driveing guys, I have made my only biset movement in my"},{"speaker":"[bryan_boorstein]","startTime":1549.4,"endTime":1552.92,"body":"strength cycle the inclined dumbbell curl. So again, it's you know to"},{"speaker":"[bryan_boorstein]","startTime":1553.16,"endTime":1556.2,"body":"training at the long muscling, so you know, instead of doing a partial"},{"speaker":"[bryan_boorstein]","startTime":1556.36,"endTime":1559.48,"body":"range of motion, which is what they kind of did with the elbow flexer study"},{"speaker":"[bryan_boorstein]","startTime":1559.72,"endTime":1562.92,"body":"where they just had you working at the bottom range of motion, Um,"},{"speaker":"[bryan_boorstein]","startTime":1563.96,"endTime":1566.76,"body":"because it was a preacher curl right, they were just working at the"},{"speaker":"[bryan_boorstein]","startTime":1566.76,"endTime":1570.12,"body":"bottomage motion, But by doing an incline curl, you're starting in the"},{"speaker":"[bryan_boorstein]","startTime":1570.2,"endTime":1573.32,"body":"stretch position, which puts even more of an effect on that length and"},{"speaker":"[bryan_boorstein]","startTime":1573.4,"endTime":1575.64,"body":"position. So, anyways, any thoughts on that"},{"speaker":"[aaron_straker]","startTime":1576.829,"endTime":1580.669,"body":"Was the I was just last week reading through a research Revie round up and I."},{"speaker":"[aaron_straker]","startTime":1581.069,"endTime":1584.829,"body":"There was one on the. I think it was the mouse study. There was one where"},{"speaker":"[aaron_straker]","startTime":1584.989,"endTime":1590.189,"body":"they with with their methods, they checked the the mo thickness in like"},{"speaker":"[aaron_straker]","startTime":1590.349,"endTime":1594.429,"body":"multiple. I want to use the term diameters, like multiple portions down the"},{"speaker":"[aaron_straker]","startTime":1594.509,"endTime":1598.109,"body":"muscle length, as opposed to like previous ones when they compared. They just"},{"speaker":"[aaron_straker]","startTime":1598.109,"endTime":1602.429,"body":"like chose a site of a muscle. Um. But this one they like took like, I don't."},{"speaker":"[aaron_straker]","startTime":1602.669,"endTime":1605.949,"body":"I mean, I think like through whatever part of the hamsster, like, You know,"},{"speaker":"[aaron_straker]","startTime":1606.029,"endTime":1609.229,"body":"five measurements 'cause obviously your ham string's like you know, eight ten"},{"speaker":"[aaron_straker]","startTime":1609.309,"endTime":1613.229,"body":"inches long, depending on how tall you are, type of thing. Um, and that was"},{"speaker":"[aaron_straker]","startTime":1613.549,"endTime":1618.429,"body":"really really cool 'cause they found that like there were. I think, oh man, I"},{"speaker":"[aaron_straker]","startTime":1618.509,"endTime":1622.029,"body":"think the more distal end of the muscle had greater growth than like the"},{"speaker":"[aaron_straker]","startTime":1622.189,"endTime":1626.349,"body":"proximal end. Um. So it was just a really really cool that they had"},{"speaker":"[aaron_straker]","startTime":1627.629,"endTime":1631.869,"body":"Um taken multiple measurements across the the the muscle instead of like one"},{"speaker":"[aaron_straker]","startTime":1631.949,"endTime":1635.469,"body":"kind of cross sectional area. I can't remember which which study it was"},{"speaker":"[aaron_straker]","startTime":1635.289,"endTime":1636.289,"body":"'cause I read"},{"speaker":"[bryan_boorstein]","startTime":1635.66,"endTime":1636.66,"body":"interesting"},{"speaker":"[aaron_straker]","startTime":1636.189,"endTime":1639.629,"body":"through like six of them on on a review last week, but that was really"},{"speaker":"[aaron_straker]","startTime":1639.569,"endTime":1640.569,"body":"interesting"},{"speaker":"[bryan_boorstein]","startTime":1640.94,"endTime":1641.94,"body":"super coal? Yeah,"},{"speaker":"[aaron_straker]","startTime":1642.429,"endTime":1646.989,"body":"from a practicality standpoint. I think what it's really interesting here is"},{"speaker":"[aaron_straker]","startTime":1647.069,"endTime":1650.109,"body":"like, Let's say you're someone who's kind of strapped for time with your"},{"speaker":"[aaron_straker]","startTime":1650.269,"endTime":1656.669,"body":"training. You can now know like what you want to, um, bias with movement"},{"speaker":"[aaron_straker]","startTime":1656.909,"endTime":1661.629,"body":"selection. So one thing I've been doing is like Um, depending on the days in"},{"speaker":"[aaron_straker]","startTime":1661.709,"endTime":1665.069,"body":"my timing right. Sometimes I like you know what, I've already been at the gym"},{"speaker":"[aaron_straker]","startTime":1665.229,"endTime":1669.709,"body":"for like an hour and forty minutes. I am not doing six sets of biceps, so"},{"speaker":"[aaron_straker]","startTime":1669.709,"endTime":1673.949,"body":"what I'll do is like I'm goingnna do like one to two warm upsets of like a"},{"speaker":"[aaron_straker]","startTime":1674.029,"endTime":1676.109,"body":"shortened con, uh, shortened overload bis"},{"speaker":"[bryan_boorstein]","startTime":1675.66,"endTime":1676.66,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":1676.189,"endTime":1679.149,"body":"up like a cable curl or something like that just to get them warm. and then"},{"speaker":"[aaron_straker]","startTime":1679.149,"endTime":1682.669,"body":"I'm goingnna hammer like two really hard sets of a length and overload,"},{"speaker":"[bryan_boorstein]","startTime":1682.26,"endTime":1683.26,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1682.909,"endTime":1688.109,"body":"so like a, like an inclined dumbbell, um curl, or we have the Uh Preacher"},{"speaker":"[aaron_straker]","startTime":1688.269,"endTime":1691.389,"body":"curl machine that I can select where I want to overload. It"},{"speaker":"[bryan_boorstein]","startTime":1691.1,"endTime":1692.1,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1691.549,"endTime":1695.389,"body":"told just like low overload the length and and two, like two really hard sets"},{"speaker":"[aaron_straker]","startTime":1695.469,"endTime":1698.829,"body":"of eight. and like I'm fucking out of here type of deal. So I think that's"},{"speaker":"[aaron_straker]","startTime":1698.909,"endTime":1702.029,"body":"really cool with that information. Is it like it lets you intelligently"},{"speaker":"[aaron_straker]","startTime":1702.189,"endTime":1706.509,"body":"choose? This is going to be the best sort of bang for your buck exercises. if"},{"speaker":"[aaron_straker]","startTime":1706.509,"endTime":1708.909,"body":"you're only doing like two sets or something like that?"},{"speaker":"[bryan_boorstein]","startTime":1709.4,"endTime":1713.24,"body":"yeah, for sure, I mean, it definitely tells you that there is more stimulus"},{"speaker":"[bryan_boorstein]","startTime":1713.56,"endTime":1718.2,"body":"and more fatigue from lengthened movements. So again you get more bang for"},{"speaker":"[bryan_boorstein]","startTime":1718.28,"endTime":1722.04,"body":"your buck, and if you want to manipulate that stimulus to fatiguetio, you"},{"speaker":"[bryan_boorstein]","startTime":1722.12,"endTime":1725.32,"body":"can kind of begin to do that with exercise selection in these different"},{"speaker":"[bryan_boorstein]","startTime":1725.22,"endTime":1726.22,"body":"ranges."},{"speaker":"[aaron_straker]","startTime":1726.769,"endTime":1727.769,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1728.12,"endTime":1733.4,"body":"cool, Um, and then I had one more study which uh is kind of interesting. I"},{"speaker":"[bryan_boorstein]","startTime":1733.48,"endTime":1737.64,"body":"am not really sure what to think of it, but Um. it's about dropes v"},{"speaker":"[bryan_boorstein]","startTime":1737.96,"endTime":1744.84,"body":"straight sets. It's by a Varrovich at all. Dropset training elicits"},{"speaker":"[bryan_boorstein]","startTime":1745.0,"endTime":1749.0,"body":"differential increases in non uniform hypotrophy of the quadruceps in leg"},{"speaker":"[bryan_boorstein]","startTime":1748.98,"endTime":1749.98,"body":"extension exercise."},{"speaker":"[bryan_boorstein]","startTime":1750.62,"endTime":1751.62,"body":"Um."},{"speaker":"[bryan_boorstein]","startTime":1752.36,"endTime":1754.44,"body":"So essentially what they did here"},{"speaker":"[bryan_boorstein]","startTime":1756.6,"endTime":1761.16,"body":"is they had one leg. The with within subject designs are super cool because"},{"speaker":"[bryan_boorstein]","startTime":1761.4,"endTime":1764.04,"body":"you are comparing yourself to yourself. So your Ch, you're already taking"},{"speaker":"[bryan_boorstein]","startTime":1764.2,"endTime":1768.28,"body":"out a bunch of variables right, which is cool. Um. But uh, they compared"},{"speaker":"[bryan_boorstein]","startTime":1769.08,"endTime":1773.48,"body":"one leg that did straight set so they would do seventy percent of one r. M."},{"speaker":"[bryan_boorstein]","startTime":1773.72,"endTime":1777.08,"body":"Uh, I think that was established by a dynameter thing where you like push"},{"speaker":"[bryan_boorstein]","startTime":1777.18,"endTime":1778.18,"body":"against it. Um,"},{"speaker":"[bryan_boorstein]","startTime":1779.16,"endTime":1784.04,"body":"So seventy percent of one r M for Max raps. Basically to failure was what"},{"speaker":"[bryan_boorstein]","startTime":1784.12,"endTime":1788.76,"body":"one leg did and that consists that was one set and then the other leg did"},{"speaker":"[bryan_boorstein]","startTime":1789.0,"endTime":1794.36,"body":"an initial bi inse of three to seven reps at ninety per cent of one r M."},{"speaker":"[bryan_boorstein]","startTime":1794.76,"endTime":1798.28,"body":"And then they did a twenty percent drop, and then a fifteen per cent drop."},{"speaker":"[bryan_boorstein]","startTime":1798.92,"endTime":1803.4,"body":"So they had a an initial bi inse plus two drop sets, and they counted that"},{"speaker":"[bryan_boorstein]","startTime":1803.56,"endTime":1808.84,"body":"as one set as well. So ultimately, what they ended up finding was that in"},{"speaker":"[bryan_boorstein]","startTime":1809.0,"endTime":1811.8,"body":"certain regions of the quadruceps I,"},{"speaker":"[bryan_boorstein]","startTime":1812.92,"endTime":1816.12,"body":"their growth was similar like there wasn't anything significant difference."},{"speaker":"[bryan_boorstein]","startTime":1817.0,"endTime":1818.2,"body":"But in the"},{"speaker":"[bryan_boorstein]","startTime":1820.28,"endTime":1825.32,"body":"recus fmoris in the proximal region, it was thirty per cent and fifty"},{"speaker":"[bryan_boorstein]","startTime":1825.64,"endTime":1831.0,"body":"percent increases for the dropse group, and I like literally don't know"},{"speaker":"[bryan_boorstein]","startTime":1831.08,"endTime":1833.56,"body":"what to make of this because I don't know why it would just"},{"speaker":"[bryan_boorstein]","startTime":1834.6,"endTime":1838.2,"body":"why a dropset approach would be more effective for a certain area of the"},{"speaker":"[bryan_boorstein]","startTime":1838.2,"endTime":1843.24,"body":"muscle than a straight set approach. Um. And the only thing I can really"},{"speaker":"[bryan_boorstein]","startTime":1843.48,"endTime":1848.12,"body":"think of is that the Dropse group just did more volume like it wasn't a"},{"speaker":"[bryan_boorstein]","startTime":1848.2,"endTime":1852.68,"body":"volume equated study because they counted a single set plus two drops as"},{"speaker":"[bryan_boorstein]","startTime":1852.76,"endTime":1854.6,"body":"one set, and compared that to"},{"speaker":"[bryan_boorstein]","startTime":1855.8,"endTime":1860.36,"body":"to to one straight set and said You know that's equal. So um, I don't"},{"speaker":"[bryan_boorstein]","startTime":1860.6,"endTime":1864.6,"body":"exactly know that it tells you much. and again, The the implementation of"},{"speaker":"[bryan_boorstein]","startTime":1864.68,"endTime":1869.0,"body":"the initial biy inset being three to seven reps at ninety percent. It lacks"},{"speaker":"[bryan_boorstein]","startTime":1869.08,"endTime":1871.72,"body":"practicality, because like who's going to take ninety percent of their leg"},{"speaker":"[bryan_boorstein]","startTime":1871.88,"endTime":1876.12,"body":"extension Macs into a single leg leg extension for at ninety percent. I"},{"speaker":"[bryan_boorstein]","startTime":1876.2,"endTime":1880.6,"body":"mean it's just it's a. It just does. It kind of lacks common sense in in"},{"speaker":"[bryan_boorstein]","startTime":1880.68,"endTime":1885.24,"body":"actual training application. So um, I don't know what to think of it, but I"},{"speaker":"[bryan_boorstein]","startTime":1885.32,"endTime":1888.68,"body":"think if we're going to take one thing from it, it's just that there are"},{"speaker":"[bryan_boorstein]","startTime":1888.84,"endTime":1892.44,"body":"options on the table like you for hypertrophy. You can train in so many"},{"speaker":"[bryan_boorstein]","startTime":1892.68,"endTime":1896.2,"body":"different ways and it's effective like if you want to do straight sets cool"},{"speaker":"[bryan_boorstein]","startTime":1896.36,"endTime":1901.32,"body":"if you want to do drop sets cool. Like it kind of reiterates prior studies"},{"speaker":"[bryan_boorstein]","startTime":1901.4,"endTime":1904.12,"body":"where they compare drops at training and straight set training. I think it"},{"speaker":"[bryan_boorstein]","startTime":1904.2,"endTime":1909.72,"body":"was like Uh. Three straight sets was the equivalent of Uh one by inset plus"},{"speaker":"[bryan_boorstein]","startTime":1909.96,"endTime":1913.0,"body":"four drops, So you would get like five sets if you look at the dropset and"},{"speaker":"[bryan_boorstein]","startTime":1913.0,"endTime":1916.04,"body":"I think they found that those were pretty equivalent. so it's just kind of"},{"speaker":"[bryan_boorstein]","startTime":1916.12,"endTime":1919.16,"body":"providing more options of ways that you can implement training effectively."},{"speaker":"[aaron_straker]","startTime":1919.949,"endTime":1923.709,"body":"yeah, I agree with that. Actually, want to back up a little bit? I think this"},{"speaker":"[aaron_straker]","startTime":1923.949,"endTime":1930.189,"body":"was the study where they um measured the the growth multiple points of the"},{"speaker":"[bryan_boorstein]","startTime":1929.4,"endTime":1931.08,"body":"I think you're right. Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":1929.929,"endTime":1930.929,"body":"muscle"},{"speaker":"[aaron_straker]","startTime":1931.709,"endTime":1935.389,"body":"Because here they had. you know. what was the note around the amount of"},{"speaker":"[aaron_straker]","startTime":1935.949,"endTime":1937.949,"body":"growth in the proxim, uh region."},{"speaker":"[bryan_boorstein]","startTime":1937.66,"endTime":1938.66,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1938.189,"endTime":1943.789,"body":"So I think this was the pretty cool it. like you said the design of it. I"},{"speaker":"[aaron_straker]","startTime":1943.869,"endTime":1948.109,"body":"don't know how much practicality that is. I personally do not like taking"},{"speaker":"[aaron_straker]","startTime":1949.069,"endTime":1952.829,"body":"extension super super heavy just because of implications on one of your"},{"speaker":"[aaron_straker]","startTime":1952.909,"endTime":1958.269,"body":"joints, right, They just don't feel good to me. Uh, on my joints, but I think"},{"speaker":"[aaron_straker]","startTime":1958.429,"endTime":1962.509,"body":"in terms of how yeah it gives you puts more options on the table for types of"},{"speaker":"[aaron_straker]","startTime":1962.509,"endTime":1967.629,"body":"hypertrophy training. Um, and especially one thing I guess I, I would add to"},{"speaker":"[aaron_straker]","startTime":1967.709,"endTime":1973.069,"body":"this is in my own training and what I recommend with clients in what my coach"},{"speaker":"[aaron_straker]","startTime":1973.229,"endTime":1976.189,"body":"recommends to me when you have higher"},{"speaker":"[aaron_straker]","startTime":1977.469,"endTime":1981.949,"body":"corder, All patterns in other parts of your life. It would be beneficial to"},{"speaker":"[aaron_straker]","startTime":1982.189,"endTime":1984.829,"body":"reduce Um intensity techniques and"},{"speaker":"[bryan_boorstein]","startTime":1984.38,"endTime":1985.38,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":1985.069,"endTime":1989.949,"body":"physiological Uh stressess in terms of Uh, extra training stimulus. So uh,"},{"speaker":"[aaron_straker]","startTime":1990.189,"endTime":1994.909,"body":"maybe drop sets in intensity techniques would be better. Um, have a better"},{"speaker":"[aaron_straker]","startTime":1995.229,"endTime":1998.509,"body":"more practical application in your life when calories are much higher. Maybe"},{"speaker":"[aaron_straker]","startTime":1998.669,"endTime":2003.949,"body":"you're at, you know, a, a solid, true maintenance, or a uh, slight surplus,"},{"speaker":"[aaron_straker]","startTime":2004.189,"endTime":2008.109,"body":"like the moderate surplus, and you're sleeping really well and your job is"},{"speaker":"[aaron_straker]","startTime":2008.269,"endTime":2011.709,"body":"chill, and other parts of your life are great, But if you are dieting"},{"speaker":"[aaron_straker]","startTime":2011.949,"endTime":2015.949,"body":"stressed out sleeps poor. Just going through a breakup or something like"},{"speaker":"[aaron_straker]","startTime":2015.949,"endTime":2019.149,"body":"that, Probably not the best time to be like stacking a bunch of intensity"},{"speaker":"[aaron_straker]","startTime":2019.229,"endTime":2022.189,"body":"techniques and drop sets and shit, because you're just going to um"},{"speaker":"[aaron_straker]","startTime":2022.829,"endTime":2025.949,"body":"exponentially increase your uh physiological stresses."},{"speaker":"[bryan_boorstein]","startTime":2026.44,"endTime":2030.12,"body":"For sure. Yeah, I totally agree with that. I mean yeah, for whatever your"},{"speaker":"[bryan_boorstein]","startTime":2030.28,"endTime":2033.88,"body":"situation calls for, like you can maintain hypertrophy, I think that's kind"},{"speaker":"[bryan_boorstein]","startTime":2033.96,"endTime":2037.96,"body":"of like the end of the day story, no matter what like. As long as you have"},{"speaker":"[bryan_boorstein]","startTime":2038.04,"endTime":2041.96,"body":"all your limbs and and you can train, you can probably maintain hyperchph"},{"speaker":"[bryan_boorstein]","startTime":2041.86,"endTime":2042.86,"body":"in some way"},{"speaker":"[bryan_boorstein]","startTime":2044.12,"endTime":2050.2799999999997,"body":"cool. So moving on from the research stuff. Um, I have been taking element"},{"speaker":"[bryan_boorstein]","startTime":2050.76,"endTime":2056.2799999999997,"body":"the electroites for a couple months now, and I love them. They're amazing."},{"speaker":"[bryan_boorstein]","startTime":2056.44,"endTime":2061.3199999999997,"body":"They taste great and I have gotten to a point where I am now drinking like"},{"speaker":"[bryan_boorstein]","startTime":2061.56,"endTime":2063.48,"body":"five packts a day because I"},{"speaker":"[bryan_boorstein]","startTime":2065.08,"endTime":2066.3599999999997,"body":"really enjoy them. and"},{"speaker":"[bryan_boorstein]","startTime":2067.88,"endTime":2071.8,"body":"so um, So I have some questions just in general about things. Um. And this"},{"speaker":"[bryan_boorstein]","startTime":2071.96,"endTime":2075.16,"body":"is also partially because I just listened to."},{"speaker":"[bryan_boorstein]","startTime":2076.2,"endTime":2079.24,"body":"I think it was stronger by science. Was talking about sodium intake"},{"speaker":"[bryan_boorstein]","startTime":2079.56,"endTime":2083.8,"body":"recently and they were talking about how theres a question about whether"},{"speaker":"[bryan_boorstein]","startTime":2085.4,"endTime":2091.32,"body":"it has performance enhancing benefits and that power lifters were, or some"},{"speaker":"[bryan_boorstein]","startTime":2091.56,"endTime":2095.56,"body":"people were potentially like dosing sodium at like ten thousand milligrams"},{"speaker":"[bryan_boorstein]","startTime":2095.64,"endTime":2098.84,"body":"like really high amounts. Uh, not at one time, but like"},{"speaker":"[aaron_straker]","startTime":2098.689,"endTime":2099.689,"body":"Okay,"},{"speaker":"[bryan_boorstein]","startTime":2099.16,"endTime":2101.0,"body":"I think, to keep like levels high."},{"speaker":"[aaron_straker]","startTime":2100.929,"endTime":2101.929,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2101.72,"endTime":2105.08,"body":"Um, I cant really can't remember if this was stronger by science or not, or"},{"speaker":"[bryan_boorstein]","startTime":2105.16,"endTime":2108.6,"body":"where I was listening to this. but anyway they were talking about how like"},{"speaker":"[bryan_boorstein]","startTime":2109.88,"endTime":2113.8,"body":"there. There isn't like. Like your body will usually figure out a way to"},{"speaker":"[bryan_boorstein]","startTime":2113.88,"endTime":2117.4,"body":"get rid of excess sodium. So I is had some questions on this and I was"},{"speaker":"[bryan_boorstein]","startTime":2117.48,"endTime":2119.48,"body":"curious how much sodium you take per day."},{"speaker":"[aaron_straker]","startTime":2119.869,"endTime":2124.509,"body":"so I just looked um be before we started this, and in my chronometer just by"},{"speaker":"[aaron_straker]","startTime":2124.589,"endTime":2130.189,"body":"like my, my food. Um, I get around two grams per day and then I take"},{"speaker":"[aaron_straker]","startTime":2130.589,"endTime":2134.109,"body":"basically, so I'm not using element right now. I'm using something called Uh"},{"speaker":"[aaron_straker]","startTime":2134.429,"endTime":2138.109,"body":"re light by Redmd's real salt. I saw it in Redmds, as like a salt brand. I"},{"speaker":"[aaron_straker]","startTime":2138.189,"endTime":2141.069,"body":"bicycle call cool. Let me try this. It's very similar. It's like a gram of"},{"speaker":"[aaron_straker]","startTime":2141.229,"endTime":2145.229,"body":"salt, a gram of sodium, Um, and stuff like that, so I take one scoop of that"},{"speaker":"[aaron_straker]","startTime":2145.309,"endTime":2151.069,"body":"so I'll put me like three grams, and then I'll add maybe half a gram into my"},{"speaker":"[aaron_straker]","startTime":2151.229,"endTime":2156.109,"body":"intra workout. Um, I have gat or aid to my intro workout, which maybe has."},{"speaker":"[bryan_boorstein]","startTime":2156.44,"endTime":2158.52,"body":"Yeah, a gram less than a gra, But"},{"speaker":"[aaron_straker]","startTime":2156.509,"endTime":2160.909,"body":"I don't know how much. Maybe maybe a gra. I would say I'm probably five to"},{"speaker":"[aaron_straker]","startTime":2161.229,"endTime":2165.709,"body":"seven grams per day. Uh, of all things, um equal, and that's with adding some"},{"speaker":"[aaron_straker]","startTime":2165.789,"endTime":2170.029,"body":"to my meals and stuff like that, And then I will generally only do about one"},{"speaker":"[aaron_straker]","startTime":2170.909,"endTime":2173.469,"body":"scoop of like that, you know, re light or"},{"speaker":"[bryan_boorstein]","startTime":2173.1,"endTime":2174.1,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2173.709,"endTime":2178.029,"body":"like an element per day. Um, maybe two if I go like hiking and do something"},{"speaker":"[aaron_straker]","startTime":2178.189,"endTime":2181.469,"body":"else or whatever, And I can tell like when you're really in tune with your"},{"speaker":"[aaron_straker]","startTime":2181.629,"endTime":2184.909,"body":"body and you eat a lot of the same foods and quality food and stuff like you"},{"speaker":"[aaron_straker]","startTime":2184.909,"endTime":2188.429,"body":"can tell when you're dehydrated how your like lips feel and and that sort of"},{"speaker":"[aaron_straker]","startTime":2188.509,"endTime":2193.309,"body":"thing when you're peace starts changingor. So if that happens, I, I'll have"},{"speaker":"[aaron_straker]","startTime":2193.789,"endTime":2196.189,"body":"an an additional one, but generally to Max,"},{"speaker":"[bryan_boorstein]","startTime":2197.48,"endTime":2199.4,"body":"so I think I'm probably"},{"speaker":"[bryan_boorstein]","startTime":2200.84,"endTime":2205.88,"body":"right around the like seven eight thousand per day And that's with the five"},{"speaker":"[bryan_boorstein]","startTime":2206.28,"endTime":2208.2,"body":"element packs. Um,"},{"speaker":"[bryan_boorstein]","startTime":2209.24,"endTime":2212.92,"body":"and it's crazy because one of the things that, so I was also listening to"},{"speaker":"[bryan_boorstein]","startTime":2213.0,"endTime":2217.08,"body":"Rob Wolf on Uh Rachel Gregory's podcast the other day. Did you listen to"},{"speaker":"[bryan_boorstein]","startTime":2217.16,"endTime":2218.6,"body":"that? By chance? he was"},{"speaker":"[aaron_straker]","startTime":2217.469,"endTime":2219.469,"body":"I didn't and I didn't see that he was on that."},{"speaker":"[bryan_boorstein]","startTime":2219.64,"endTime":2222.68,"body":"Yeah. So he was talking about electrolyz mostly,"},{"speaker":"[aaron_straker]","startTime":2222.449,"endTime":2223.449,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":2223.08,"endTime":2225.88,"body":"but um, but uh he, uh"},{"speaker":"[bryan_boorstein]","startTime":2227.08,"endTime":2232.12,"body":"he. what was he? he was saying? Um, he was saying that a telltale sign that"},{"speaker":"[bryan_boorstein]","startTime":2232.2,"endTime":2235.8,"body":"you're not getting enough sodium is that you cramp like cramp at all"},{"speaker":"[aaron_straker]","startTime":2235.769,"endTime":2236.769,"body":"Oh yeah,"},{"speaker":"[bryan_boorstein]","startTime":2236.12,"endTime":2241.8,"body":"in any way, and I cramp almost every day. Like literally, I, I, I cramp,"},{"speaker":"[bryan_boorstein]","startTime":2242.2,"endTime":2246.6,"body":"probably in my calf or my foot, Uh, every night while I sleep. probably one"},{"speaker":"[bryan_boorstein]","startTime":2246.76,"endTime":2251.08,"body":"time and it's It's not like an awful one. Like I, I stand up and it goes"},{"speaker":"[bryan_boorstein]","startTime":2251.24,"endTime":2253.88,"body":"away, But you know you have to apply pressure in a certain way, so it kind"},{"speaker":"[bryan_boorstein]","startTime":2253.7,"endTime":2254.7,"body":"of dissipates"},{"speaker":"[aaron_straker]","startTime":2254.209,"endTime":2255.209,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":2254.68,"endTime":2258.28,"body":"So I have to like you know, do that for like ten seconds and then it goes"},{"speaker":"[bryan_boorstein]","startTime":2258.44,"endTime":2261.32,"body":"away. Um, so that probably happens like you know, once a day, and then"},{"speaker":"[bryan_boorstein]","startTime":2261.4,"endTime":2264.44,"body":"occasionally I'll have another one, just like at random points throughout"},{"speaker":"[bryan_boorstein]","startTime":2264.52,"endTime":2267.64,"body":"the day, and I'm already having all the sodium, so it makes me question"},{"speaker":"[bryan_boorstein]","startTime":2267.96,"endTime":2271.4,"body":"like, Is there like an upper limit here like a, and from at seven to eight"},{"speaker":"[bryan_boorstein]","startTime":2271.56,"endTime":2276.68,"body":"thousand right now? That seems to be within range of okay, Um, but I don't"},{"speaker":"[bryan_boorstein]","startTime":2276.76,"endTime":2280.36,"body":"like sweat a lot. I don't sweat when I train, I don't sweat when I walk. I"},{"speaker":"[bryan_boorstein]","startTime":2280.44,"endTime":2284.04,"body":"don't really do cardio. Um, so what do you have any thoughts on that?"},{"speaker":"[aaron_straker]","startTime":2284.349,"endTime":2288.989,"body":"It is probably something else, so that I I agree with with what Rob said"},{"speaker":"[aaron_straker]","startTime":2289.069,"endTime":2292.589,"body":"Generally when people are cramping, it's a. it's an electroly Uh issue. It"},{"speaker":"[aaron_straker]","startTime":2292.669,"endTime":2295.709,"body":"could be that something else you are doing or something you're taking with"},{"speaker":"[aaron_straker]","startTime":2295.569,"endTime":2296.569,"body":"them. It's"},{"speaker":"[bryan_boorstein]","startTime":2295.9,"endTime":2296.9,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2296.429,"endTime":2302.829,"body":"not getting um assimilated properly or it could be injury specific too. For"},{"speaker":"[aaron_straker]","startTime":2302.609,"endTime":2303.609,"body":"example,"},{"speaker":"[aaron_straker]","startTime":2304.589,"endTime":2308.509,"body":"I will, very. It's very, very rare. I cramp. However,"},{"speaker":"[aaron_straker]","startTime":2309.629,"endTime":2313.629,"body":"one, the, the the foot that I had my Achilles Achilles"},{"speaker":"[bryan_boorstein]","startTime":2313.58,"endTime":2314.58,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2313.949,"endTime":2318.669,"body":"surgery on will like if I move it in like the right kind of angle like a"},{"speaker":"[aaron_straker]","startTime":2318.829,"endTime":2323.389,"body":"cramps. And that can be, And it's like Oh, and that's probably something, um,"},{"speaker":"[aaron_straker]","startTime":2323.789,"endTime":2330.189,"body":"nerve related or something like that, But uh, it's probably not uh, sodium at"},{"speaker":"[aaron_straker]","startTime":2329.929,"endTime":2330.929,"body":"that Ba."},{"speaker":"[bryan_boorstein]","startTime":2330.14,"endTime":2331.14,"body":"Yeah, yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":2330.909,"endTime":2335.149,"body":"At that rate, I, I don't know what. like an upper limit would be. I think"},{"speaker":"[aaron_straker]","startTime":2335.229,"endTime":2339.709,"body":"it's it would be hard to put a number out there because based on like again,"},{"speaker":"[aaron_straker]","startTime":2340.029,"endTime":2343.309,"body":"someone who's sweating a lot, like like Brian. And you know, back when we"},{"speaker":"[aaron_straker]","startTime":2343.389,"endTime":2347.629,"body":"were doing cross fit, you know, and working out stupid long. And you know, I"},{"speaker":"[aaron_straker]","startTime":2347.709,"endTime":2351.309,"body":"mean, I'd say we could probably been taking twelve, fourteen grams per day"},{"speaker":"[bryan_boorstein]","startTime":2350.6,"endTime":2354.36,"body":"dud. I don't know if I had any sodium like I don't. I mean, I never added"},{"speaker":"[aaron_straker]","startTime":2351.369,"endTime":2352.369,"body":"than those days,"},{"speaker":"[bryan_boorstein]","startTime":2354.6,"endTime":2357.96,"body":"salt to anything. I just ate food and like whatever was there was there."},{"speaker":"[bryan_boorstein]","startTime":2358.12,"endTime":2360.44,"body":"But like I didn't know or even think about that"},{"speaker":"[aaron_straker]","startTime":2360.669,"endTime":2365.789,"body":"exactly so that the upper limit is can probably be pretty high depending on"},{"speaker":"[aaron_straker]","startTime":2366.109,"endTime":2369.309,"body":"what your lifestyle looks like. I do know, For"},{"speaker":"[aaron_straker]","startTime":2370.589,"endTime":2374.509,"body":"a you know some people with with blood pressure right, I mean, fortunately,"},{"speaker":"[aaron_straker]","startTime":2374.669,"endTime":2377.309,"body":"like blood pressure's easy. like you can get a. You can get a cuough off"},{"speaker":"[aaron_straker]","startTime":2377.469,"endTime":2381.069,"body":"Amazon for like thirty forty bucks. You know that'll keep your readings to a"},{"speaker":"[aaron_straker]","startTime":2381.149,"endTime":2384.189,"body":"wireless one. I think it's one of those things. if you're concerned about it."},{"speaker":"[aaron_straker]","startTime":2384.269,"endTime":2387.389,"body":"if you don't know what your numbers are like, just just run them. but"},{"speaker":"[aaron_straker]","startTime":2388.209,"endTime":2389.209,"body":"in"},{"speaker":"[aaron_straker]","startTime":2389.869,"endTime":2396.589,"body":"it's very . unlikely. if you do have um. If your, if your blood blood"},{"speaker":"[aaron_straker]","startTime":2396.829,"endTime":2401.789,"body":"pressure is already fine, it is very unlikely that salt will move that much"},{"speaker":"[bryan_boorstein]","startTime":2401.5,"endTime":2402.5,"body":"right."},{"speaker":"[aaron_straker]","startTime":2402.029,"endTime":2403.389,"body":"in either direction. It's"},{"speaker":"[bryan_boorstein]","startTime":2403.18,"endTime":2404.18,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2403.549,"endTime":2407.469,"body":"generally when people have already existing Uh, lifestyle factors"},{"speaker":"[aaron_straker]","startTime":2407.549,"endTime":2409.709,"body":"contributing to the elevated blood pressure."},{"speaker":"[bryan_boorstein]","startTime":2409.88,"endTime":2414.2,"body":"for sure, minesfte seventy five or something like that."},{"speaker":"[bryan_boorstein]","startTime":2415.72,"endTime":2421.4,"body":"So what is the risk of over diluoting? Essentially if you drink a lot of"},{"speaker":"[bryan_boorstein]","startTime":2421.48,"endTime":2426.12,"body":"water, but then esentially. you need to have more sodium to to to dilute"},{"speaker":"[bryan_boorstein]","startTime":2426.36,"endTime":2429.16,"body":"that water right, or to to make sure it's not too diluted."},{"speaker":"[aaron_straker]","startTime":2430.109,"endTime":2432.589,"body":"I mean, the risk is death. To be completely honest."},{"speaker":"[bryan_boorstein]","startTime":2432.12,"endTime":2435.48,"body":"right. Well, Yeah, yeah, but but but I guess like for me. Like, like again,"},{"speaker":"[bryan_boorstein]","startTime":2435.96,"endTime":2439.16,"body":"I, I guess more looking at myself and why the the question comes to to"},{"speaker":"[bryan_boorstein]","startTime":2439.24,"endTime":2443.32,"body":"light is one of the things you noted on my blood work, Um months ago when"},{"speaker":"[bryan_boorstein]","startTime":2443.32,"endTime":2446.36,"body":"I, before I began my diet. When you looked at my blood work Is you would"},{"speaker":"[bryan_boorstein]","startTime":2446.44,"endTime":2449.96,"body":"mention that there was that one kind of thing that setd out to you that"},{"speaker":"[bryan_boorstein]","startTime":2450.12,"endTime":2453.56,"body":"maybe my body, my kid is, My kidneys. weren't Um,"},{"speaker":"[bryan_boorstein]","startTime":2454.84,"endTime":2458.68,"body":"getting the the sodium or something, like I, I didn't show low sodium, but"},{"speaker":"[bryan_boorstein]","startTime":2458.82,"endTime":2459.82,"body":"you, you had a a."},{"speaker":"[aaron_straker]","startTime":2460.189,"endTime":2464.509,"body":"Th, like your, your electrolyes were were fine within you know, perfect range"},{"speaker":"[aaron_straker]","startTime":2464.669,"endTime":2469.149,"body":"on your blood work. But some of the other Uh markers that were off were all"},{"speaker":"[aaron_straker]","startTime":2470.909,"endTime":2474.509,"body":"are are all commonly linked to dehydration. I think is what it was."},{"speaker":"[bryan_boorstein]","startTime":2473.88,"endTime":2477.16,"body":"Yeah, yeah, yeah. yeah. exactly. So that was when you told me that I should"},{"speaker":"[bryan_boorstein]","startTime":2477.3,"endTime":2478.3,"body":"start taking sodium."},{"speaker":"[aaron_straker]","startTime":2478.049,"endTime":2479.049,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":2479.16,"endTime":2484.12,"body":"Um, And so I did like right at the beginning of the diet. Um, and I still"},{"speaker":"[bryan_boorstein]","startTime":2484.28,"endTime":2487.16,"body":"drink a ton of water. So I'm just wondering like"},{"speaker":"[bryan_boorstein]","startTime":2488.68,"endTime":2493.32,"body":"it's It's just interesting to me because because you drink more water that"},{"speaker":"[bryan_boorstein]","startTime":2493.4,"endTime":2495.16,"body":"then probably means you need more salt"},{"speaker":"[aaron_straker]","startTime":2496.029,"endTime":2498.269,"body":"Yeah, cause some more will get flushed through the process"},{"speaker":"[bryan_boorstein]","startTime":2498.14,"endTime":2499.14,"body":"right right."},{"speaker":"[aaron_straker]","startTime":2498.749,"endTime":2502.989,"body":"type of deal. Yeah, I mean I in the and this is a. This is a really good"},{"speaker":"[aaron_straker]","startTime":2503.149,"endTime":2506.509,"body":"example or a scenario To like. I don't want to use the word treat by any"},{"speaker":"[aaron_straker]","startTime":2506.669,"endTime":2509.709,"body":"means, but like um, follow the, the."},{"speaker":"[aaron_straker]","startTime":2510.909,"endTime":2515.069,"body":"Um, like the. I don't say characteristics, but like what you're presenting it"},{"speaker":"[aaron_straker]","startTime":2515.229,"endTime":2519.309,"body":"with your body and physiology, as opposed to just like. um. uh, trying to"},{"speaker":"[aaron_straker]","startTime":2519.389,"endTime":2521.389,"body":"like you know, Follow what the tests say."},{"speaker":"[bryan_boorstein]","startTime":2521.26,"endTime":2522.26,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2521.949,"endTime":2525.469,"body":"Um. because like you're Are you thirsty or your lips Chpped, are you peing"},{"speaker":"[aaron_straker]","startTime":2525.629,"endTime":2528.749,"body":"yellow? are you well? besides the cramping, the cramping might be something"},{"speaker":"[aaron_straker]","startTime":2528.909,"endTime":2531.709,"body":"you want to chase down, but is there anything else like in your life or"},{"speaker":"[aaron_straker]","startTime":2531.869,"endTime":2535.629,"body":"lifestyle or training that would uh, lead you to believe that you are"},{"speaker":"[aaron_straker]","startTime":2535.609,"endTime":2536.609,"body":"dehydrated."},{"speaker":"[bryan_boorstein]","startTime":2536.84,"endTime":2540.04,"body":"No, I never use lips stuff. Kim's always using it and I'm like, No, I don't"},{"speaker":"[bryan_boorstein]","startTime":2540.12,"endTime":2541.88,"body":"need any co. Yeah,"},{"speaker":"[aaron_straker]","startTime":2540.829,"endTime":2544.189,"body":"Yeah, so I mean, it might be one of those things where your body just runs"},{"speaker":"[aaron_straker]","startTime":2544.589,"endTime":2550.269,"body":"outside the like, generally acceptable bounds, right of of ph. Zology. I"},{"speaker":"[aaron_straker]","startTime":2550.429,"endTime":2551.869,"body":"think that's one thing to really"},{"speaker":"[aaron_straker]","startTime":2553.309,"endTime":2556.749,"body":"understand that you may be an outlier in certain things. For example, my"},{"speaker":"[aaron_straker]","startTime":2556.749,"endTime":2561.069,"body":"blood glucose. my blood glucose runs really high. you know, Um. After like a"},{"speaker":"[aaron_straker]","startTime":2561.149,"endTime":2564.269,"body":"crappy night of sleep, and especially if I'm like stressedful, the work thing"},{"speaker":"[aaron_straker]","startTime":2564.349,"endTime":2568.909,"body":"like I'll pull pre diabetic numbers of of fasting blun glucose. Um, it's"},{"speaker":"[aaron_straker]","startTime":2568.989,"endTime":2571.869,"body":"always been that way. It's whether I have. I can eat a thousand grams of"},{"speaker":"[aaron_straker]","startTime":2571.869,"endTime":2574.509,"body":"carbs per day, or have fortygrams of carps per day, and it"},{"speaker":"[bryan_boorstein]","startTime":2574.52,"endTime":2575.56,"body":"wow, yeah,"},{"speaker":"[aaron_straker]","startTime":2574.589,"endTime":2578.669,"body":"doesn't budge. so it's one of those things. It's just like learning your body"},{"speaker":"[aaron_straker]","startTime":2578.909,"endTime":2582.669,"body":"and then eventually through you know different education pathways and stuff."},{"speaker":"[aaron_straker]","startTime":2583.069,"endTime":2587.629,"body":"Understanding why some of these things may be outside that. for for you this"},{"speaker":"[aaron_straker]","startTime":2587.789,"endTime":2590.989,"body":"might be something if you're really interested in it. Kind of following up"},{"speaker":"[aaron_straker]","startTime":2591.069,"endTime":2595.869,"body":"with a doctor, Mean, hey, I cramp. you know kind of regularly. These are my,"},{"speaker":"[aaron_straker]","startTime":2596.029,"endTime":2600.269,"body":"you know, e, g, f, R values for my kidneys on my recent labs Here, my sodium,"},{"speaker":"[aaron_straker]","startTime":2600.429,"endTime":2604.429,"body":"like you have a lot of the information I take in eight grams of sodium per"},{"speaker":"[aaron_straker]","startTime":2604.509,"endTime":2608.509,"body":"day. Like what do you think now? your g p's probably not going to have many"},{"speaker":"[aaron_straker]","startTime":2608.669,"endTime":2611.549,"body":"answers for you and they're going to just write you a a referral to some"},{"speaker":"[aaron_straker]","startTime":2611.709,"endTime":2615.629,"body":"specialist or something like that, And it might be uh, a dead end that my"},{"speaker":"[aaron_straker]","startTime":2615.869,"endTime":2620.589,"body":"blood glucose stuff was a dead end with, you know, my G p really didn't know."},{"speaker":"[aaron_straker]","startTime":2620.669,"endTime":2624.269,"body":"Fuck all more than I did, which I kind of knew going into it, but he sent me"},{"speaker":"[aaron_straker]","startTime":2624.269,"endTime":2627.709,"body":"to an enddo and then eventually the endo was like, Yeah, maybe you'll develop"},{"speaker":"[aaron_straker]","startTime":2628.029,"endTime":2632.029,"body":"type one diabetes as an adult and your panker is just going to shit out and I"},{"speaker":"[aaron_straker]","startTime":2632.029,"endTime":2633.629,"body":"was like, Oh sick. thanks Asle."},{"speaker":"[aaron_straker]","startTime":2634.609,"endTime":2635.609,"body":"So that was"},{"speaker":"[bryan_boorstein]","startTime":2635.02,"endTime":2636.02,"body":"right, right, right, right,"},{"speaker":"[aaron_straker]","startTime":2635.549,"endTime":2639.309,"body":"the. That was the end of that. Um, but it's one of those things like everyone"},{"speaker":"[aaron_straker]","startTime":2639.629,"endTime":2644.429,"body":"will, M or start not, Will may exist as like an outlier in certain aspects,"},{"speaker":"[aaron_straker]","startTime":2644.589,"endTime":2646.349,"body":"but um, I."},{"speaker":"[bryan_boorstein]","startTime":2645.98,"endTime":2646.98,"body":"interesting."},{"speaker":"[aaron_straker]","startTime":2646.509,"endTime":2649.469,"body":"What? I would? I recommend you continue increasing your studyudiumment? Take"},{"speaker":"[aaron_straker]","startTime":2649.629,"endTime":2650.749,"body":"at sinceiity at like eight"},{"speaker":"[bryan_boorstein]","startTime":2650.62,"endTime":2651.62,"body":"No,"},{"speaker":"[aaron_straker]","startTime":2650.909,"endTime":2656.109,"body":"grams a day. Probably not. but it could be like. Is it always the same leg?"},{"speaker":"[aaron_straker]","startTime":2656.429,"endTime":2659.149,"body":"Does it move around? Like? what else goes on?"},{"speaker":"[bryan_boorstein]","startTime":2658.68,"endTime":2663.0,"body":"no, it. I mean, it's pretty much just a foot or a calf and it changes it."},{"speaker":"[aaron_straker]","startTime":2661.949,"endTime":2667.309,"body":"Is it the S? It changes? Okay. I mean, it could be something, Um, like tissue"},{"speaker":"[bryan_boorstein]","startTime":2663.22,"endTime":2664.22,"body":"Now it changes."},{"speaker":"[aaron_straker]","startTime":2667.389,"endTime":2671.709,"body":"related, Marri? One's the last time you like mobilized or got a deep tissue"},{"speaker":"[aaron_straker]","startTime":2671.769,"endTime":2672.769,"body":"or anything like that Done?"},{"speaker":"[bryan_boorstein]","startTime":2673.08,"endTime":2676.44,"body":"Yeah, not in my legs and years. I don't let them touch my my calves"},{"speaker":"[bryan_boorstein]","startTime":2676.6,"endTime":2678.2,"body":"anymore. That should is so painful."},{"speaker":"[aaron_straker]","startTime":2679.369,"endTime":2680.369,"body":"Really, it really is."},{"speaker":"[aaron_straker]","startTime":2681.949,"endTime":2685.149,"body":"Yeah, so it could be something related to that, but um y"},{"speaker":"[bryan_boorstein]","startTime":2685.64,"endTime":2689.32,"body":"Yeah, totally um. And then, what about potassium? So one of the things Rob"},{"speaker":"[bryan_boorstein]","startTime":2689.48,"endTime":2693.72,"body":"Wolf said on that podcast with Rachel was that they used potassium to kill"},{"speaker":"[bryan_boorstein]","startTime":2694.04,"endTime":2695.24,"body":"death row inmates"},{"speaker":"[bryan_boorstein]","startTime":2696.92,"endTime":2700.84,"body":"because it cramps the heart into failure, which I, I feel like I've heard"},{"speaker":"[bryan_boorstein]","startTime":2701.0,"endTime":2703.8,"body":"potassium chloride, I believe is is the the, the"},{"speaker":"[bryan_boorstein]","startTime":2703.96,"endTime":2709.32,"body":"molecular, The the Ys, O. So I think that that makes sense, Um intuitively,"},{"speaker":"[aaron_straker]","startTime":2704.189,"endTime":2706.509,"body":"the tablets? Yeah, potassium H."},{"speaker":"[bryan_boorstein]","startTime":2709.56,"endTime":2712.84,"body":"but I didn't know that And then he was like, Yeah, you really don't want to"},{"speaker":"[bryan_boorstein]","startTime":2712.84,"endTime":2716.36,"body":"get too much Potassium. And so I was like. I wonder if I have five elements"},{"speaker":"[bryan_boorstein]","startTime":2716.44,"endTime":2720.2,"body":"a day if I could kill myself. You know, which clearly clearly I can't. But,"},{"speaker":"[bryan_boorstein]","startTime":2720.44,"endTime":2722.84,"body":"uh, but what? what? what do you know about potassium?"},{"speaker":"[aaron_straker]","startTime":2723.149,"endTime":2726.909,"body":"So the, the, the most interesting thing with potassium right is generally in"},{"speaker":"[aaron_straker]","startTime":2727.069,"endTime":2731.149,"body":"like, uh, gator, aid the element near different electroly solutions. It's in"},{"speaker":"[aaron_straker]","startTime":2731.229,"endTime":2736.269,"body":"a ratio with Um. sodium where sodium's going to be much higher, And our body"},{"speaker":"[aaron_straker]","startTime":2736.349,"endTime":2741.229,"body":"has this mechanism, Uh, called the sodium potassium pump, so on either side"},{"speaker":"[aaron_straker]","startTime":2741.629,"endTime":2745.229,"body":"of, I believe it's a cellular wall, but I'm not. don't quote me, too"},{"speaker":"[aaron_straker]","startTime":2745.309,"endTime":2748.909,"body":"specifically there. there needs to be a certain concentration of sodium on"},{"speaker":"[aaron_straker]","startTime":2748.989,"endTime":2752.429,"body":"one side to potassium on the other. In this mechanism of sodium potassium"},{"speaker":"[aaron_straker]","startTime":2752.509,"endTime":2757.869,"body":"pump will kind of change the Um. The ratio Uh, through different mechanisms,"},{"speaker":"[aaron_straker]","startTime":2758.029,"endTime":2761.389,"body":"Um, man, I think osmosis might be one. and then whatever the reverse of"},{"speaker":"[aaron_straker]","startTime":2761.389,"endTime":2766.109,"body":"osmosis is where it's like the the moving from a low concentration to a high"},{"speaker":"[aaron_straker]","startTime":2766.269,"endTime":2770.509,"body":"concentration with like an active transport mechanism. I'm really stretching"},{"speaker":"[aaron_straker]","startTime":2770.669,"endTime":2775.789,"body":"my bounds of what I can remember on this, but uh, they do exist in that Um."},{"speaker":"[aaron_straker]","startTime":2776.109,"endTime":2780.349,"body":"bounce, and then the bodies. I mean, the body's so incredibly intelligent. it"},{"speaker":"[aaron_straker]","startTime":2780.349,"endTime":2785.309,"body":"will rob and steel to create in. In you know, maintain that balance type of"},{"speaker":"[aaron_straker]","startTime":2785.389,"endTime":2790.189,"body":"thing, so I do not know of anyone who's really ever taking like pure"},{"speaker":"[aaron_straker]","startTime":2790.349,"endTime":2794.429,"body":"potassium type things. There may be some health condition that a doctor might"},{"speaker":"[aaron_straker]","startTime":2794.589,"endTime":2799.229,"body":"prescribe you something for like a p. A, A sodium. Uh, I, sorry, the the"},{"speaker":"[aaron_straker]","startTime":2799.309,"endTime":2803.469,"body":"potassum chloride right? Is that what it was? The tablet's there, but I did a"},{"speaker":"[aaron_straker]","startTime":2803.469,"endTime":2806.829,"body":"little bit of looking before the the episode but it was like I found like"},{"speaker":"[aaron_straker]","startTime":2807.069,"endTime":2810.829,"body":"reports like death at, like the you know, around eleven to twelve milligrams,"},{"speaker":"[aaron_straker]","startTime":2810.909,"endTime":2817.069,"body":"but I wouldn't really recommend ever supplementing like straight potassium."},{"speaker":"[aaron_straker]","startTime":2817.229,"endTime":2821.869,"body":"Like bananas are a really really good. Uh source for potassium. as are sweet"},{"speaker":"[aaron_straker]","startTime":2821.949,"endTime":2825.709,"body":"potatoes. Um, and then anything like an electrolyte solution is going to have"},{"speaker":"[aaron_straker]","startTime":2825.789,"endTime":2830.989,"body":"it in that appropriate ratio to ensure you're not. You're probably not going"},{"speaker":"[aaron_straker]","startTime":2831.149,"endTime":2833.149,"body":"to put yourself in any sort of like, um,"},{"speaker":"[aaron_straker]","startTime":2834.509,"endTime":2836.269,"body":"uh, health risk type of deal."},{"speaker":"[bryan_boorstein]","startTime":2835.8,"endTime":2840.28,"body":"Mhm? Yeah, it looks like in your notes here that you put twelve point five"},{"speaker":"[bryan_boorstein]","startTime":2841.08,"endTime":2843.24,"body":"uh grams Is is more or less"},{"speaker":"[aaron_straker]","startTime":2843.169,"endTime":2844.169,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2843.96,"endTime":2847.4,"body":"the the amount to kill yourself? So I think the two hundred milligrams that"},{"speaker":"[bryan_boorstein]","startTime":2847.4,"endTime":2849.32,"body":"I get from element should be just fine."},{"speaker":"[aaron_straker]","startTime":2849.389,"endTime":2852.189,"body":"yeah, yeah, because I think it in element. It's got. like what? fifty or"},{"speaker":"[aaron_straker]","startTime":2852.349,"endTime":2855.469,"body":"sixty like gra or milligrams of potassium for each, Uh,"},{"speaker":"[bryan_boorstein]","startTime":2854.84,"endTime":2856.6,"body":"Oh, is that what it is? Okay? Then it's two"},{"speaker":"[aaron_straker]","startTime":2856.209,"endTime":2857.209,"body":"or"},{"speaker":"[bryan_boorstein]","startTime":2856.68,"endTime":2858.68,"body":"hundred millms of magnesium and then its fifty"},{"speaker":"[aaron_straker]","startTime":2858.569,"endTime":2859.569,"body":"okay. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2859.24,"endTime":2861.64,"body":"sixty of potassium. I thought was the other way around."},{"speaker":"[aaron_straker]","startTime":2860.909,"endTime":2863.469,"body":"y. it might be. I can't remember. The only"},{"speaker":"[bryan_boorstein]","startTime":2863.1,"endTime":2864.1,"body":"Okay,"},{"speaker":"[aaron_straker]","startTime":2863.549,"endTime":2868.269,"body":"thing I do remember specifically is it's like a a gram of sodium in each one."},{"speaker":"[bryan_boorstein]","startTime":2867.96,"endTime":2871.88,"body":"Yeah, it's a gram. It's a grammari, then significantly last, magnesium and"},{"speaker":"[aaron_straker]","startTime":2868.769,"endTime":2869.769,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2871.78,"endTime":2872.78,"body":"potassium."},{"speaker":"[aaron_straker]","startTime":2872.529,"endTime":2873.529,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":2873.48,"endTime":2876.92,"body":"You would have to have like a hundred elements to kill yourself, so that's"},{"speaker":"[aaron_straker]","startTime":2876.509,"endTime":2880.349,"body":"yeah, it would be a really interesting thing to like reach out to Element Di."},{"speaker":"[bryan_boorstein]","startTime":2877.08,"endTime":2884.68,"body":"goodly"},{"speaker":"[aaron_straker]","startTime":2880.589,"endTime":2883.949,"body":"What is the tolerable upper limit for how many of these I can drink per day?"},{"speaker":"[aaron_straker]","startTime":2884.189,"endTime":2886.269,"body":"Because that's the. that's the kind of. um."},{"speaker":"[aaron_straker]","startTime":2887.709,"endTime":2892.029,"body":"I mean H. I mean okay, so let me be clear. There is some element of risk"},{"speaker":"[aaron_straker]","startTime":2892.349,"endTime":2895.549,"body":"there, but it's one of those things like I remember in high school Like I had"},{"speaker":"[aaron_straker]","startTime":2895.629,"endTime":2899.949,"body":"a friend who would just drink gaitor as like, like as like a a beverage. And"},{"speaker":"[aaron_straker]","startTime":2900.029,"endTime":2903.149,"body":"I mean each you know twenty ounce s scater aid. It's got like forty fifty"},{"speaker":"[aaron_straker]","startTime":2903.389,"endTime":2907.469,"body":"grams of carbs in it and you'd have like four five per day and it's just like"},{"speaker":"[aaron_straker]","startTime":2907.629,"endTime":2911.629,"body":"straight dextros. you know, Lu. So if you're just sitting on the couch like"},{"speaker":"[aaron_straker]","startTime":2911.709,"endTime":2915.069,"body":"hanging out pound in gator aids, like you know, too, you can go through two"},{"speaker":"[aaron_straker]","startTime":2915.149,"endTime":2917.949,"body":"three hundred grams of carbs just from sitting there drinking like"},{"speaker":"[bryan_boorstein]","startTime":2917.5,"endTime":2918.5,"body":"right,"},{"speaker":"[aaron_straker]","startTime":2917.929,"endTime":2918.929,"body":"you don't need that."},{"speaker":"[aaron_straker]","startTime":2919.949,"endTime":2923.229,"body":"So these drinks that taste really good. There's that kind of"},{"speaker":"[aaron_straker]","startTime":2924.749,"endTime":2928.109,"body":"uh, you know, a little bit of a delicate balance Like, should I really just"},{"speaker":"[aaron_straker]","startTime":2928.269,"endTime":2931.709,"body":"be drinking these all day long because don't get me wrong. They absolutely"},{"speaker":"[aaron_straker]","startTime":2931.729,"endTime":2932.729,"body":"delicious. But"},{"speaker":"[aaron_straker]","startTime":2933.689,"endTime":2934.689,"body":"there's"},{"speaker":"[aaron_straker]","startTime":2935.549,"endTime":2939.389,"body":"a like a diminishing return of utility for for that type of deal."},{"speaker":"[bryan_boorstein]","startTime":2938.44,"endTime":2944.36,"body":"Mhm, Mhm, For sure, Yeah, No, for sure. I just like. uh, yeah, I. I. I"},{"speaker":"[bryan_boorstein]","startTime":2944.36,"endTime":2948.28,"body":"would say four is probably my number five on five on a big day, but uh,"},{"speaker":"[bryan_boorstein]","startTime":2948.52,"endTime":2952.44,"body":"there's definitely like one around one or two around the workout and then"},{"speaker":"[bryan_boorstein]","startTime":2952.68,"endTime":2957.4,"body":"one while I'm going for a walk, and then one pre dinner, So yeah, probably"},{"speaker":"[bryan_boorstein]","startTime":2957.64,"endTime":2961.16,"body":"four and they're just like they're just so enjoyable. And, um,"},{"speaker":"[bryan_boorstein]","startTime":2962.28,"endTime":2965.96,"body":"yeah, and I don't know. I guess I just I. I tell myself I need the sodium"},{"speaker":"[bryan_boorstein]","startTime":2966.12,"endTime":2969.0,"body":"because I'm cramping. So maybe that's not true. Maybe it is true. Who"},{"speaker":"[bryan_boorstein]","startTime":2969.1,"endTime":2970.1,"body":"really knows? You know?"},{"speaker":"[aaron_straker]","startTime":2969.969,"endTime":2970.969,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2970.3,"endTime":2971.3,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":2971.74,"endTime":2972.74,"body":"let's see."},{"speaker":"[bryan_boorstein]","startTime":2973.64,"endTime":2976.52,"body":"So you want to do this last thing. We could probably knock it down like"},{"speaker":"[bryan_boorstein]","startTime":2976.5,"endTime":2977.5,"body":"five or six minutes."},{"speaker":"[aaron_straker]","startTime":2977.089,"endTime":2978.089,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":2977.88,"endTime":2983.08,"body":"So I had a question on my recent story, where uh, a guy asked"},{"speaker":"[bryan_boorstein]","startTime":2983.94,"endTime":2984.94,"body":"if my current"},{"speaker":"[bryan_boorstein]","startTime":2985.96,"endTime":2990.52,"body":"routine is full body And if so, why, And it was an interesting question."},{"speaker":"[bryan_boorstein]","startTime":2990.38,"endTime":2991.38,"body":"Because"},{"speaker":"[bryan_boorstein]","startTime":2991.96,"endTime":2995.48,"body":"it, it is full body. And and when I thought about the wise behind it,"},{"speaker":"[bryan_boorstein]","startTime":2996.44,"endTime":3001.4,"body":"they're definitely more psychological than they are physiological. And what"},{"speaker":"[bryan_boorstein]","startTime":3001.56,"endTime":3002.6,"body":"I mean by that is,"},{"speaker":"[bryan_boorstein]","startTime":3003.98,"endTime":3004.98,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":3005.64,"endTime":3009.16,"body":"when I am doing a strength cycle, I kind of talked to this in the"},{"speaker":"[bryan_boorstein]","startTime":3009.16,"endTime":3011.96,"body":"beginning. When I'm doing a streng cycle. There's so much"},{"speaker":"[bryan_boorstein]","startTime":3014.04,"endTime":3019.24,"body":"focus and arousal that goes into you know, being able to brace and set up"},{"speaker":"[bryan_boorstein]","startTime":3019.4,"endTime":3023.48,"body":"for like uh, back squats and heavy dead lifts and things like that that it"},{"speaker":"[bryan_boorstein]","startTime":3023.64,"endTime":3029.16,"body":"takes a toll on you ologically to get up for those lifts. And I kind of"},{"speaker":"[bryan_boorstein]","startTime":3029.32,"endTime":3033.72,"body":"feel like I need that day in between where I have none of that and I can"},{"speaker":"[bryan_boorstein]","startTime":3033.7,"endTime":3034.7,"body":"just kind of like,"},{"speaker":"[bryan_boorstein]","startTime":3036.2,"endTime":3041.96,"body":"uh, regain all all of that arousal that I need to be able to come in the"},{"speaker":"[bryan_boorstein]","startTime":3041.96,"endTime":3045.48,"body":"next session and do it again. Uh, where I don't feel like kind of like"},{"speaker":"[bryan_boorstein]","startTime":3045.64,"endTime":3048.12,"body":"again, like you talked about earlier with peretry training. You kind of"},{"speaker":"[bryan_boorstein]","startTime":3048.12,"endTime":3052.84,"body":"don't even want that arousal. so I, I, I sit back and and am more of like a"},{"speaker":"[bryan_boorstein]","startTime":3052.92,"endTime":3056.12,"body":"tight B. just kind of like lay low and like Okay When it's time to go to"},{"speaker":"[bryan_boorstein]","startTime":3056.12,"endTime":3059.48,"body":"the gym, I go to the gym and I do my thing, and like I work my muscles, but"},{"speaker":"[bryan_boorstein]","startTime":3059.56,"endTime":3064.28,"body":"I ne. I don't have to get excited about the sessions as much. Um. so that"},{"speaker":"[bryan_boorstein]","startTime":3064.44,"endTime":3069.0,"body":"for me it's it's mostly psychological. Um, I think physiologically there's"},{"speaker":"[bryan_boorstein]","startTime":3068.78,"endTime":3069.78,"body":"definitely"},{"speaker":"[bryan_boorstein]","startTime":3071.18,"endTime":3072.18,"body":"the aspect of"},{"speaker":"[bryan_boorstein]","startTime":3072.82,"endTime":3073.82,"body":"Mm,"},{"speaker":"[bryan_boorstein]","startTime":3074.44,"endTime":3078.52,"body":"separating out your frequency for each lift. So like if you're going to"},{"speaker":"[bryan_boorstein]","startTime":3078.6,"endTime":3081.48,"body":"lowb our back squat in a strength phase, you're probably going to want to"},{"speaker":"[bryan_boorstein]","startTime":3081.48,"endTime":3082.92,"body":"do that two to three times a week because"},{"speaker":"[aaron_straker]","startTime":3083.149,"endTime":3138.749,"body":"Ssssss."},{"speaker":"[bryan_boorstein]","startTime":3083.16,"endTime":3086.6,"body":"strength is a skill and you have to get kind of better at performing this"},{"speaker":"[bryan_boorstein]","startTime":3086.76,"endTime":3091.08,"body":"movement. Um, same with, like you know, hip hinges and deadlesst and stuff"},{"speaker":"[bryan_boorstein]","startTime":3091.16,"endTime":3094.28,"body":"like that, but but more so with like a back squaat like a deadlift isn't"},{"speaker":"[bryan_boorstein]","startTime":3094.36,"endTime":3097.4,"body":"something you really can do multiple times a week. Like if you have a"},{"speaker":"[bryan_boorstein]","startTime":3097.4,"endTime":3100.52,"body":"toughd love session you're probably not deadlifting again. Tiil the next"},{"speaker":"[bryan_boorstein]","startTime":3100.68,"endTime":3103.88,"body":"week, which is why I have an arti ll on one day and a dead lift on the"},{"speaker":"[bryan_boorstein]","startTime":3103.96,"endTime":3107.64,"body":"other day. Um, but for back squat like you can do that multiple times a"},{"speaker":"[bryan_boorstein]","startTime":3107.64,"endTime":3112.68,"body":"week. Um, so being able to set up your training in a manner that optimizes"},{"speaker":"[bryan_boorstein]","startTime":3113.16,"endTime":3118.68,"body":"your performance on the squat in subsequent sessions is important, too. Um."},{"speaker":"[bryan_boorstein]","startTime":3119.0,"endTime":3123.56,"body":"So that doesn't mean that you couldn't do a strength routine that has like"},{"speaker":"[bryan_boorstein]","startTime":3123.64,"endTime":3127.72,"body":"a lower upper, lower upper lower upper type thing, and still be recovered"},{"speaker":"[bryan_boorstein]","startTime":3127.88,"endTime":3131.24,"body":"for your squats. Um, But then for me personally, that just kind of goes"},{"speaker":"[bryan_boorstein]","startTime":3131.32,"endTime":3136.04,"body":"back to the psychological arousal piece. Um, so I prefer my sessions are"},{"speaker":"[bryan_boorstein]","startTime":3136.12,"endTime":3140.76,"body":"long. Um, I would say I spend two hours on each of these three days doing"},{"speaker":"[bryan_boorstein]","startTime":3140.92,"endTime":3145.8,"body":"my strength sessions. Um, but I, I'd prefer that over one hour, six days"},{"speaker":"[bryan_boorstein]","startTime":3145.9,"endTime":3146.9,"body":"week. in this case,"},{"speaker":"[bryan_boorstein]","startTime":3147.8,"endTime":3150.6,"body":"so anyway, I thought it'd be cool to just kind of talk about some of our"},{"speaker":"[bryan_boorstein]","startTime":3150.76,"endTime":3151.88,"body":"prior experiences"},{"speaker":"[bryan_boorstein]","startTime":3152.92,"endTime":3157.32,"body":"with strength phases throughout our lives, and whether theyve tended to"},{"speaker":"[bryan_boorstein]","startTime":3157.4,"endTime":3162.76,"body":"lean more towards full body or into a split of some sort. And if you have"},{"speaker":"[bryan_boorstein]","startTime":3162.92,"endTime":3165.56,"body":"any thoughts or recollections that you want to share,"},{"speaker":"[aaron_straker]","startTime":3168.509,"endTime":3172.749,"body":"I at at this phase like in my like training career, I don't really know what"},{"speaker":"[aaron_straker]","startTime":3172.909,"endTime":3174.509,"body":"I would prefer. Um,"},{"speaker":"[aaron_straker]","startTime":3175.789,"endTime":3181.709,"body":"I generally, I think probably like an upper lower type thing I don't really"},{"speaker":"[aaron_straker]","startTime":3182.429,"endTime":3184.589,"body":"love. like the full body training because"},{"speaker":"[aaron_straker]","startTime":3185.949,"endTime":3189.229,"body":"T, especially here's a thing. if if I'm following a programmer and I have a"},{"speaker":"[aaron_straker]","startTime":3189.229,"endTime":3191.389,"body":"coach. I'm just going to basically do what they say"},{"speaker":"[bryan_boorstein]","startTime":3191.02,"endTime":3192.02,"body":"Y,"},{"speaker":"[aaron_straker]","startTime":3192.829,"endTime":3197.709,"body":"if I'm doing it myself. Some of that Um, like decision fatigue. I think would"},{"speaker":"[aaron_straker]","startTime":3197.629,"endTime":3200.509,"body":"would kind of get the best of me and I'd be well. how do I choose what"},{"speaker":"[aaron_straker]","startTime":3200.669,"endTime":3205.869,"body":"doesn't get chosen Right, Type of deal. That's where the the full body gets"},{"speaker":"[aaron_straker]","startTime":3206.109,"endTime":3209.469,"body":"difficult with me, because like if I'm doing like if I'm doing full body"},{"speaker":"[aaron_straker]","startTime":3209.629,"endTime":3213.469,"body":"three days a week. Like how do I know where I cut what I'm doing? Like that"},{"speaker":"[aaron_straker]","startTime":3213.549,"endTime":3216.829,"body":"training session might turn into two and a half hours, because my chest is"},{"speaker":"[aaron_straker]","startTime":3217.149,"endTime":3219.789,"body":"kind of fresh and yeah, I, that would be hard for me."},{"speaker":"[bryan_boorstein]","startTime":3219.56,"endTime":3221.24,"body":"will you have a predesigned program?"},{"speaker":"[bryan_boorstein]","startTime":3222.52,"endTime":3227.48,"body":"I have five movements on each day that I do so clearly you can't hit the"},{"speaker":"[bryan_boorstein]","startTime":3227.56,"endTime":3231.24,"body":"hole, but you can't hit every muscle group in five lifts,"},{"speaker":"[aaron_straker]","startTime":3231.449,"endTime":3232.449,"body":"Exactly."},{"speaker":"[bryan_boorstein]","startTime":3232.52,"endTime":3235.0,"body":"So yeah, there are sacrifices to be made for sure."},{"speaker":"[aaron_straker]","startTime":3235.089,"endTime":3236.089,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3237.709,"endTime":3243.389,"body":"I don't know. I think for me I would probably still prefer that up or lower."},{"speaker":"[aaron_straker]","startTime":3243.949,"endTime":3248.829,"body":"Um, I agree with what you said. I don't think that I could be deadlifting"},{"speaker":"[aaron_straker]","startTime":3249.069,"endTime":3254.269,"body":"multiple times per week, with squatting at least twice per week. I just don't"},{"speaker":"[aaron_straker]","startTime":3254.349,"endTime":3258.589,"body":"think there's any way I could let's say, let's say subjectively I am"},{"speaker":"[aaron_straker]","startTime":3258.909,"endTime":3263.069,"body":"recovered. I'm using a quotes. here. I think I would have a performance"},{"speaker":"[aaron_straker]","startTime":3263.469,"endTime":3267.149,"body":"decrease like P. almost guaranteed type of deal. Um,"},{"speaker":"[aaron_straker]","startTime":3268.189,"endTime":3270.029,"body":"this one's hard, I think"},{"speaker":"[aaron_straker]","startTime":3271.469,"endTime":3276.669,"body":"for for me it's I don't feel as strongly opinionated because I, I've never"},{"speaker":"[aaron_straker]","startTime":3276.909,"endTime":3279.069,"body":"been like a really good strength athlete type"},{"speaker":"[bryan_boorstein]","startTime":3278.86,"endTime":3279.86,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":3279.309,"endTime":3282.909,"body":"thing. Have always been better at hypertrophy. You know, Even when I did"},{"speaker":"[aaron_straker]","startTime":3283.069,"endTime":3288.269,"body":"train for for strength it was. I was never my. My progress was always kind of"},{"speaker":"[aaron_straker]","startTime":3288.429,"endTime":3294.109,"body":"slow and and very um full of uh, like ebbs and flows, hills and valleys type"},{"speaker":"[aaron_straker]","startTime":3294.189,"endTime":3298.589,"body":"of deal. So it it isn't something that I feel like overly overly opinionated"},{"speaker":"[aaron_straker]","startTime":3298.749,"endTime":3301.709,"body":"on like I would. I mean, let's face it, Briin, and you wropete my strength"},{"speaker":"[aaron_straker]","startTime":3301.869,"endTime":3303.629,"body":"programs for years, you know what I mean, and I"},{"speaker":"[bryan_boorstein]","startTime":3303.18,"endTime":3304.18,"body":"well,"},{"speaker":"[aaron_straker]","startTime":3303.769,"endTime":3304.769,"body":"just boed what you said."},{"speaker":"[bryan_boorstein]","startTime":3305.0,"endTime":3309.64,"body":"you, you did a lot of um strength stuff after you stoped cross it. like"},{"speaker":"[bryan_boorstein]","startTime":3309.72,"endTime":3312.28,"body":"after you left the gym you joined like a strength gym"},{"speaker":"[aaron_straker]","startTime":3312.129,"endTime":3313.129,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":3313.16,"endTime":3316.52,"body":"and you were doing mostly strength to work for a year or two. Right like"},{"speaker":"[aaron_straker]","startTime":3316.129,"endTime":3317.129,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3316.84,"endTime":3319.88,"body":"even even when your only work wasn't included when it was more like"},{"speaker":"[bryan_boorstein]","startTime":3319.96,"endTime":3322.84,"body":"powering focus. Or was it mostly O, Or was it a combo of both?"},{"speaker":"[aaron_straker]","startTime":3323.549,"endTime":3327.309,"body":"no, it was mostly like power lifting or like power building style stuff."},{"speaker":"[bryan_boorstein]","startTime":3326.12,"endTime":3329.96,"body":"Yeah, so how was your? How is your split at that point?"},{"speaker":"[aaron_straker]","startTime":3330.509,"endTime":3334.669,"body":"so it' five days, um. it was mo, mostly upper lower. There might be some"},{"speaker":"[aaron_straker]","startTime":3334.829,"endTime":3337.229,"body":"things that would get kind of um,"},{"speaker":"[aaron_straker]","startTime":3338.509,"endTime":3342.109,"body":"like flop, you know, like we might do some like back extensions on like"},{"speaker":"[bryan_boorstein]","startTime":3341.74,"endTime":3342.74,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":3342.189,"endTime":3345.709,"body":"an upper day just to help with, but they'd be like bodywight type stuff right"},{"speaker":"[aaron_straker]","startTime":3345.869,"endTime":3349.869,"body":"just to get some like blood, blood and movement in their type of deal. Um,"},{"speaker":"[aaron_straker]","startTime":3350.029,"endTime":3353.869,"body":"and then, like course, stability type stuff might be on lower body, so there"},{"speaker":"[aaron_straker]","startTime":3353.949,"endTime":3358.269,"body":"was some like Um, blend, but generally was like four or five days per week,"},{"speaker":"[aaron_straker]","startTime":3358.509,"endTime":3364.989,"body":"which I, I think with the strength work I would prefer it to be more days per"},{"speaker":"[aaron_straker]","startTime":3365.069,"endTime":3371.869,"body":"week than less, just so I could Um distribute my total, like exertion of my"},{"speaker":"[bryan_boorstein]","startTime":3369.72,"endTime":3380.84,"body":"Mhming, Yeah, No, totally like. that's a completely viable way of doing it."},{"speaker":"[aaron_straker]","startTime":3372.269,"endTime":3375.629,"body":"energy over more days than less days. I think"},{"speaker":"[bryan_boorstein]","startTime":3381.08,"endTime":3385.72,"body":"It's just looking at my history. I feel like I've always done strength"},{"speaker":"[bryan_boorstein]","startTime":3385.88,"endTime":3390.44,"body":"cycles as full body three days a week, and I've just had such success with"},{"speaker":"[bryan_boorstein]","startTime":3390.52,"endTime":3394.52,"body":"it. like every time I've done one. I've been surprised at how effective"},{"speaker":"[bryan_boorstein]","startTime":3394.68,"endTime":3400.28,"body":"that was for me that I find myself struggling to want to veer away from"},{"speaker":"[bryan_boorstein]","startTime":3399.98,"endTime":3400.98,"body":"that."},{"speaker":"[bryan_boorstein]","startTime":3401.8,"endTime":3405.56,"body":"So Anyway that that's my rationale. Um, How about when you were playing"},{"speaker":"[bryan_boorstein]","startTime":3405.88,"endTime":3408.6,"body":"football and you said it was mostly like a strength program that you guys"},{"speaker":"[bryan_boorstein]","startTime":3408.68,"endTime":3410.68,"body":"were doing. How many days a week were you training back then?"},{"speaker":"[aaron_straker]","startTime":3411.149,"endTime":3415.549,"body":"five days except in in in season. I think we only did like two days. Maybe,"},{"speaker":"[bryan_boorstein]","startTime":3415.18,"endTime":3416.18,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3416.349,"endTime":3417.869,"body":"um, but I mean,"},{"speaker":"[aaron_straker]","startTime":3419.389,"endTime":3421.469,"body":"I don't know how"},{"speaker":"[aaron_straker]","startTime":3422.989,"endTime":3427.949,"body":"viable I th. are. like practical. our high school training program was. I"},{"speaker":"[aaron_straker]","startTime":3427.569,"endTime":3428.569,"body":"mean,"},{"speaker":"[bryan_boorstein]","startTime":3427.66,"endTime":3428.66,"body":"right,"},{"speaker":"[aaron_straker]","startTime":3428.109,"endTime":3433.309,"body":"we squatted three days per week. We would do. We had a. we had a back squat"},{"speaker":"[aaron_straker]","startTime":3433.549,"endTime":3438.189,"body":"which was like a ten to two pyramid. We would front squat on Wednesdays and"},{"speaker":"[aaron_straker]","startTime":3438.269,"endTime":3440.429,"body":"then on Fridays we would wide squat,"},{"speaker":"[bryan_boorstein]","startTime":3440.94,"endTime":3441.94,"body":"okay,"},{"speaker":"[aaron_straker]","startTime":3441.329,"endTime":3442.329,"body":"Um, which was"},{"speaker":"[bryan_boorstein]","startTime":3442.78,"endTime":3443.78,"body":"Sumo"},{"speaker":"[aaron_straker]","startTime":3443.149,"endTime":3444.189,"body":"ridiculous. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3444.14,"endTime":3445.14,"body":"doctors,"},{"speaker":"[aaron_straker]","startTime":3444.909,"endTime":3447.709,"body":"and yeah, And but we did dips every single day."},{"speaker":"[bryan_boorstein]","startTime":3448.12,"endTime":3449.32,"body":"right, that's crazy. I remember"},{"speaker":"[aaron_straker]","startTime":3449.249,"endTime":3450.249,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":3449.34,"endTime":3450.34,"body":"saying that."},{"speaker":"[aaron_straker]","startTime":3450.989,"endTime":3454.509,"body":"yeah, and then we would have like a a ten to two pyramid like bench on"},{"speaker":"[aaron_straker]","startTime":3454.669,"endTime":3458.989,"body":"Tuesday. Um, and that's about as far, but it was a lot of volume. Um, I mean,"},{"speaker":"[aaron_straker]","startTime":3459.149,"endTime":3462.349,"body":"those were it was. you know, two hour sessions five days per week."},{"speaker":"[bryan_boorstein]","startTime":3462.3,"endTime":3463.3,"body":"Yeah."},{"speaker":"[bryan_boorstein]","startTime":3464.44,"endTime":3467.64,"body":"interesting. Well, I think that there's definitely many ways to skin the"},{"speaker":"[bryan_boorstein]","startTime":3467.42,"endTime":3468.42,"body":"cat. And"},{"speaker":"[bryan_boorstein]","startTime":3469.16,"endTime":3474.6,"body":"if you end up, Are you still planning on using the the D. D. S. I P. Is"},{"speaker":"[bryan_boorstein]","startTime":3474.54,"endTime":3475.54,"body":"that what it's called?"},{"speaker":"[aaron_straker]","startTime":3475.629,"endTime":3480.589,"body":"Yeah, so I think it's going to honestly come down to my mental bandwidth at"},{"speaker":"[aaron_straker]","startTime":3480.749,"endTime":3484.829,"body":"that time. Um, because I have. I have to run the weeks. I think I still have"},{"speaker":"[aaron_straker]","startTime":3484.989,"endTime":3490.189,"body":"at least like, probably six, five to six weeks on, like my My Gu protocol and"},{"speaker":"[aaron_straker]","startTime":3490.349,"endTime":3492.909,"body":"then where I'm at at the end of the year, so if I"},{"speaker":"[aaron_straker]","startTime":3494.189,"endTime":3497.389,"body":"have a little bit of mental bandwidth it's not getting completely like sucked"},{"speaker":"[aaron_straker]","startTime":3497.549,"endTime":3501.069,"body":"up from work stuff. I may do the the d. d. S. I p, because I'm really"},{"speaker":"[aaron_straker]","startTime":3501.229,"endTime":3504.909,"body":"interested and if I just need to show up like I'm just going to hire like one"},{"speaker":"[aaron_straker]","startTime":3504.989,"endTime":3510.029,"body":"of my clients is a uh, um, super bad ass power lift coach. I'm just going to"},{"speaker":"[aaron_straker]","startTime":3510.029,"endTime":3511.149,"body":"hire him and like do this."},{"speaker":"[bryan_boorstein]","startTime":3511.18,"endTime":3512.18,"body":"Very cool?"},{"speaker":"[aaron_straker]","startTime":3511.469,"endTime":3512.829,"body":"My, these are my goals. Just"},{"speaker":"[bryan_boorstein]","startTime":3512.54,"endTime":3513.54,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3512.989,"endTime":3514.669,"body":"give me something type of deal. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3516.04,"endTime":3519.56,"body":"well, I kind of hope you use the D. Dsp, Justcause, I want to hear about it"},{"speaker":"[bryan_boorstein]","startTime":3519.64,"endTime":3522.84,"body":"and see how, See what the structure of the program looks like. You know"},{"speaker":"[aaron_straker]","startTime":3522.669,"endTime":3526.189,"body":"yeah, I'm super excited like I just I don't know. it. kind of it it. those"},{"speaker":"[aaron_straker]","startTime":3526.509,"endTime":3530.349,"body":"things like blend my loves of obviously training with like"},{"speaker":"[bryan_boorstein]","startTime":3529.9,"endTime":3530.9,"body":"right."},{"speaker":"[aaron_straker]","startTime":3530.429,"endTime":3534.029,"body":"my. I, I mean you don't. you can't get away from like the nerding uh,"},{"speaker":"[aaron_straker]","startTime":3534.189,"endTime":3537.629,"body":"tendencies and data, and um, a I type stuff, so I"},{"speaker":"[bryan_boorstein]","startTime":3537.26,"endTime":3538.26,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3537.869,"endTime":3540.509,"body":"do, really, uh, would like to play with that at some point."},{"speaker":"[bryan_boorstein]","startTime":3541.08,"endTime":3544.68,"body":"cool, um, awesom. Well, I don't have anything else. Nothing else solid."},{"speaker":"[aaron_straker]","startTime":3544.749,"endTime":3547.949,"body":"Yeah, it was a really really cool episode. Um, maybe we will do more of"},{"speaker":"[aaron_straker]","startTime":3547.949,"endTime":3551.309,"body":"these. So if you guys like the the kind of data, I, sorry, research, round"},{"speaker":"[aaron_straker]","startTime":3551.469,"endTime":3556.669,"body":"up, type of uh episodes, let us know dem myself or Brian on Inscram, as we're"},{"speaker":"[aaron_straker]","startTime":3556.829,"endTime":3559.229,"body":"both most active, or you can comment on Youtube as well."},{"speaker":"[bryan_boorstein]","startTime":3559.06,"endTime":3560.06,"body":"Yep."},{"speaker":"[aaron_straker]","startTime":3559.629,"endTime":3563.789,"body":"And uh, I will make sure one of us gets back to you so that guys have a great"},{"speaker":"[aaron_straker]","startTime":3563.949,"endTime":3566.829,"body":"rest of your Tuesday. Brian and I will talk to you next week."}]}