{"version":"1.0.0","segments":[{"speaker":"[Johan Vesters]","startTime":0.734,"endTime":3.395,"body":"Oh, good."},{"speaker":"[Mike]","startTime":1.004,"endTime":1.312,"body":"Thank you."},{"speaker":"[Johan Vesters]","startTime":3.435,"endTime":7.858,"body":"What's up, guys? Welcome back"},{"speaker":"[Johan Vesters]","startTime":3.435,"endTime":7.858,"body":"to Talk Nutrition episode 60 today. It's actually"},{"speaker":"[Johan Vesters]","startTime":7.918,"endTime":10.219,"body":"our anniversary episode. We"},{"speaker":"[Johan Vesters]","startTime":7.918,"endTime":10.219,"body":"started"},{"speaker":"[Mike]","startTime":9.834,"endTime":10.208,"body":"Oh wow."},{"speaker":"[Johan Vesters]","startTime":10.239,"endTime":11.94,"body":"that exactly one year ago."},{"speaker":"[Mike]","startTime":12.936,"endTime":13.26,"body":"Really?"},{"speaker":"[Johan Vesters]","startTime":13.321,"endTime":13.441,"body":"Too"},{"speaker":"[Mike]","startTime":13.381,"endTime":13.462,"body":"And"},{"speaker":"[Johan Vesters]","startTime":13.461,"endTime":13.601,"body":"bad."},{"speaker":"[Mike]","startTime":13.482,"endTime":13.826,"body":"you've got"},{"speaker":"[Johan Vesters]","startTime":13.881,"endTime":15.542,"body":"Yeah."},{"speaker":"[Mike]","startTime":13.886,"endTime":14.978,"body":"60 episodes, yeah."},{"speaker":"[Johan Vesters]","startTime":15.562,"endTime":19.044,"body":"Yeah, too bad, Christine's"},{"speaker":"[Johan Vesters]","startTime":15.562,"endTime":19.044,"body":"not here today, but we'll celebrate next time"},{"speaker":"[Johan Vesters]","startTime":19.084,"endTime":20.745,"body":"with her again. But"},{"speaker":"[Mike]","startTime":20.64,"endTime":20.841,"body":"That's"},{"speaker":"[Johan Vesters]","startTime":20.785,"endTime":20.985,"body":"it's"},{"speaker":"[Mike]","startTime":20.882,"endTime":21.043,"body":"right."},{"speaker":"[Johan Vesters]","startTime":21.305,"endTime":26.448,"body":"cool. We we stuck to it and,"},{"speaker":"[Johan Vesters]","startTime":21.305,"endTime":26.448,"body":"you know, we're still we're still at it. So"},{"speaker":"[Johan Vesters]","startTime":27.549,"endTime":28.749,"body":"Mike is back, first of all."},{"speaker":"[Mike]","startTime":29.052,"endTime":32.279,"body":"Yeah, yeah, that's awesome. Thank you."},{"speaker":"[Johan Vesters]","startTime":32.386,"endTime":36.608,"body":"We had a good chat a couple"},{"speaker":"[Johan Vesters]","startTime":32.386,"endTime":36.608,"body":"of weeks ago about testosterone. We did a deep"},{"speaker":"[Johan Vesters]","startTime":36.648,"endTime":41.33,"body":"dive, kind of like, you know,"},{"speaker":"[Johan Vesters]","startTime":36.648,"endTime":41.33,"body":"like the worst kind of factors that lower your"},{"speaker":"[Johan Vesters]","startTime":41.35,"endTime":44.291,"body":"testosterone and then also"},{"speaker":"[Johan Vesters]","startTime":41.35,"endTime":44.291,"body":"kind of things that you can do to kind of like,"},{"speaker":"[Johan Vesters]","startTime":44.331,"endTime":48.593,"body":"let's say fix that, right?"},{"speaker":"[Johan Vesters]","startTime":44.331,"endTime":48.593,"body":"Or maybe mitigate the damage at least."},{"speaker":"[Mike]","startTime":48.81,"endTime":48.999,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":49.573,"endTime":52.735,"body":"And then we also, we're going"},{"speaker":"[Johan Vesters]","startTime":49.573,"endTime":52.735,"body":"to get into shift work, which is super important"},{"speaker":"[Johan Vesters]","startTime":52.775,"endTime":57.557,"body":"because I think that's one"},{"speaker":"[Johan Vesters]","startTime":52.775,"endTime":57.557,"body":"of those things where, you know, it's going"},{"speaker":"[Johan Vesters]","startTime":57.577,"endTime":61.531,"body":"to have a big impact on. I"},{"speaker":"[Johan Vesters]","startTime":57.577,"endTime":61.531,"body":"mean, so many things, but definitely on testosterone"},{"speaker":"[Johan Vesters]","startTime":61.571,"endTime":61.912,"body":"as well."},{"speaker":"[Mike]","startTime":62.729,"endTime":63.018,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":62.933,"endTime":67.917,"body":"So let me first say this. If"},{"speaker":"[Johan Vesters]","startTime":62.933,"endTime":67.917,"body":"you did not check out episode 57 yet, just"},{"speaker":"[Johan Vesters]","startTime":67.957,"endTime":71.9,"body":"pause this one, go back and"},{"speaker":"[Johan Vesters]","startTime":67.957,"endTime":71.9,"body":"then afterwards catch up for this one. Cause"},{"speaker":"[Johan Vesters]","startTime":71.96,"endTime":75.503,"body":"I think they're going to tie"},{"speaker":"[Johan Vesters]","startTime":71.96,"endTime":75.503,"body":"into each other really well. And yeah, that"},{"speaker":"[Johan Vesters]","startTime":75.523,"endTime":79.267,"body":"being said in the meantime,"},{"speaker":"[Johan Vesters]","startTime":75.523,"endTime":79.267,"body":"Mike, last"},{"speaker":"[Mike]","startTime":79.154,"endTime":79.339,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":79.307,"endTime":82.689,"body":"couple of weeks, any, any updates"},{"speaker":"[Johan Vesters]","startTime":79.307,"endTime":82.689,"body":"or just working."},{"speaker":"[Mike]","startTime":82.78,"endTime":86.781,"body":"Uh, nothing, nothing change it. No,"},{"speaker":"[Mike]","startTime":82.78,"endTime":86.781,"body":"no, nothing's, nothing's changed in my life."},{"speaker":"[Mike]","startTime":86.801,"endTime":90.163,"body":"It's pretty static these days. Uh, yeah,"},{"speaker":"[Mike]","startTime":86.801,"endTime":90.163,"body":"it seems like just the other day we recorded"},{"speaker":"[Mike]","startTime":90.183,"endTime":94.244,"body":"that podcast. Uh, I did get a lot of"},{"speaker":"[Mike]","startTime":90.183,"endTime":94.244,"body":"good feedback on social media about that podcast."},{"speaker":"[Mike]","startTime":94.284,"endTime":98.126,"body":"And that's what I really like, cause"},{"speaker":"[Mike]","startTime":94.284,"endTime":98.126,"body":"it always seems to like, um, cause a lot of"},{"speaker":"[Mike]","startTime":98.146,"endTime":101.848,"body":"questions and then people will reach"},{"speaker":"[Mike]","startTime":98.146,"endTime":101.848,"body":"out and be like, Hey, I heard this, you talk"},{"speaker":"[Mike]","startTime":101.868,"endTime":105.269,"body":"about boron, you know, would that be"},{"speaker":"[Mike]","startTime":101.868,"endTime":105.269,"body":"good for me or something like that? Right?"},{"speaker":"[Mike]","startTime":105.289,"endTime":108.75,"body":"So I got a lot of questions like that,"},{"speaker":"[Mike]","startTime":105.289,"endTime":108.75,"body":"which is, which is always good. Right. It likes"},{"speaker":"[Mike]","startTime":108.771,"endTime":111.071,"body":"to, yeah, it's good. So."},{"speaker":"[Johan Vesters]","startTime":111.854,"endTime":116.935,"body":"I feel like that was one of"},{"speaker":"[Johan Vesters]","startTime":111.854,"endTime":116.935,"body":"those episodes where that's a good one to go"},{"speaker":"[Johan Vesters]","startTime":116.975,"endTime":120.657,"body":"back to from time to time."},{"speaker":"[Johan Vesters]","startTime":116.975,"endTime":120.657,"body":"You have the episodes where it's sometimes"},{"speaker":"[Johan Vesters]","startTime":120.717,"endTime":125.139,"body":"Q\u0026A, kind of like your weekly"},{"speaker":"[Johan Vesters]","startTime":120.717,"endTime":125.139,"body":"thing. That was definitely one with the most"},{"speaker":"[Johan Vesters]","startTime":125.199,"endTime":127.94,"body":"downloads in the first week,"},{"speaker":"[Johan Vesters]","startTime":125.199,"endTime":127.94,"body":"I think, already, which"},{"speaker":"[Mike]","startTime":127.944,"endTime":128.044,"body":"Oh,"},{"speaker":"[Johan Vesters]","startTime":127.98,"endTime":128.26,"body":"is super"},{"speaker":"[Mike]","startTime":128.084,"endTime":128.264,"body":"is that"},{"speaker":"[Johan Vesters]","startTime":128.28,"endTime":128.44,"body":"cool."},{"speaker":"[Mike]","startTime":128.284,"endTime":129.984,"body":"right? Good. Yeah."},{"speaker":"[Johan Vesters]","startTime":129.9,"endTime":132.241,"body":"But I got, go ahead, sorry."},{"speaker":"[Mike]","startTime":132.165,"endTime":137.587,"body":"Go ahead. No, I was gonna say that's,"},{"speaker":"[Mike]","startTime":132.165,"endTime":137.587,"body":"that's such a, that's such a big topic. And"},{"speaker":"[Mike]","startTime":137.647,"endTime":143.39,"body":"I think, you know, we get on a podcast"},{"speaker":"[Mike]","startTime":137.647,"endTime":143.39,"body":"here and we talk about it and, and our knowledge"},{"speaker":"[Mike]","startTime":143.43,"endTime":148.132,"body":"base is fairly well rounded about it."},{"speaker":"[Mike]","startTime":143.43,"endTime":148.132,"body":"But there's people out there who are like,"},{"speaker":"[Mike]","startTime":148.552,"endTime":151.853,"body":"like I had somebody reach out to me"},{"speaker":"[Mike]","startTime":148.552,"endTime":151.853,"body":"and they were just like, yeah, I've got all"},{"speaker":"[Mike]","startTime":151.873,"endTime":155.975,"body":"these symptoms, but I just don't know"},{"speaker":"[Mike]","startTime":151.873,"endTime":155.975,"body":"what I should be doing. Right. And it's like,"},{"speaker":"[Mike]","startTime":156.015,"endTime":161.738,"body":"it's very overwhelming. So I think it's"},{"speaker":"[Mike]","startTime":156.015,"endTime":161.738,"body":"important to talk about it, bring it to light."},{"speaker":"[Mike]","startTime":163.119,"endTime":170.443,"body":"And that's a topic I could go into for"},{"speaker":"[Mike]","startTime":163.119,"endTime":170.443,"body":"multiple episodes, right? It's really complex."},{"speaker":"[Mike]","startTime":171.603,"endTime":175.145,"body":"But it does tie into the shift work"},{"speaker":"[Mike]","startTime":171.603,"endTime":175.145,"body":"quite well, because we just touched on it last"},{"speaker":"[Mike]","startTime":175.185,"endTime":179.768,"body":"time, the effects of shift work on testosterone."},{"speaker":"[Mike]","startTime":175.185,"endTime":179.768,"body":"But this time, we're just going to talk about"},{"speaker":"[Mike]","startTime":180.328,"endTime":184.37,"body":"shift work in general and how it affects"},{"speaker":"[Mike]","startTime":180.328,"endTime":184.37,"body":"the body, maybe how to mitigate the effects"},{"speaker":"[Mike]","startTime":184.39,"endTime":186.051,"body":"of shift work, right?"},{"speaker":"[Johan Vesters]","startTime":185.726,"endTime":187.087,"body":"Yeah."},{"speaker":"[Mike]","startTime":186.111,"endTime":186.911,"body":"So, yeah."},{"speaker":"[Johan Vesters]","startTime":187.367,"endTime":191.491,"body":"Because I have a couple clients"},{"speaker":"[Johan Vesters]","startTime":187.367,"endTime":191.491,"body":"who work at like a hospital or like a psychiatric."},{"speaker":"[Mike]","startTime":191.561,"endTime":191.687,"body":"No."},{"speaker":"[Johan Vesters]","startTime":192.992,"endTime":195.394,"body":"We're gonna redo that one."},{"speaker":"[Johan Vesters]","startTime":192.992,"endTime":195.394,"body":"Psychiatrists. All right. I'm"},{"speaker":"[Mike]","startTime":195.357,"endTime":195.602,"body":"Hahaha!"},{"speaker":"[Johan Vesters]","startTime":195.414,"endTime":200.458,"body":"still European, you know. I'll"},{"speaker":"[Johan Vesters]","startTime":195.414,"endTime":200.458,"body":"cut that."},{"speaker":"[Mike]","startTime":200.192,"endTime":200.624,"body":"Hahaha"},{"speaker":"[Johan Vesters]","startTime":200.478,"endTime":206.223,"body":"But yeah, she's, it's nice"},{"speaker":"[Johan Vesters]","startTime":200.478,"endTime":206.223,"body":"when we get added to it, you know? No, but"},{"speaker":"[Mike]","startTime":206.362,"endTime":206.563,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":206.523,"endTime":211.228,"body":"I have, um, I have a lot of"},{"speaker":"[Johan Vesters]","startTime":206.523,"endTime":211.228,"body":"clients or certain I'm completely just, yeah,"},{"speaker":"[Johan Vesters]","startTime":211.248,"endTime":211.568,"body":"but I have"},{"speaker":"[Mike]","startTime":211.488,"endTime":211.65,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":211.708,"endTime":215.998,"body":"a few clients who work at a"},{"speaker":"[Johan Vesters]","startTime":211.708,"endTime":215.998,"body":"hospital. or psychiatric ward. And, you know,"},{"speaker":"[Johan Vesters]","startTime":216.018,"endTime":219.099,"body":"we talk about this stuff every"},{"speaker":"[Johan Vesters]","startTime":216.018,"endTime":219.099,"body":"now and then, and I try to really educate them"},{"speaker":"[Johan Vesters]","startTime":219.239,"endTime":223.82,"body":"on the importance of circadian"},{"speaker":"[Johan Vesters]","startTime":219.239,"endTime":223.82,"body":"rhythm. And we're trying to do our best, but"},{"speaker":"[Johan Vesters]","startTime":223.88,"endTime":224.5,"body":"it's one of those"},{"speaker":"[Mike]","startTime":224.34,"endTime":224.626,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":224.54,"endTime":226.101,"body":"things where it's tough, you"},{"speaker":"[Johan Vesters]","startTime":224.54,"endTime":226.101,"body":"know?"},{"speaker":"[Mike]","startTime":226.997,"endTime":227.264,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":228.101,"endTime":231.422,"body":"There's a big hospital here."},{"speaker":"[Johan Vesters]","startTime":228.101,"endTime":231.422,"body":"There's a lot of people who work at the hospital."},{"speaker":"[Johan Vesters]","startTime":231.482,"endTime":235.904,"body":"I know a lot of nurses. So"},{"speaker":"[Johan Vesters]","startTime":231.482,"endTime":235.904,"body":"that's actually also why I wanted to bring"},{"speaker":"[Johan Vesters]","startTime":235.924,"endTime":239.005,"body":"you back home to talk about"},{"speaker":"[Johan Vesters]","startTime":235.924,"endTime":239.005,"body":"this stuff, because I want to share this with"},{"speaker":"[Johan Vesters]","startTime":239.045,"endTime":242.81,"body":"them, you know what I mean?"},{"speaker":"[Johan Vesters]","startTime":239.045,"endTime":242.81,"body":"And I just have actual conversation. instead"},{"speaker":"[Johan Vesters]","startTime":242.83,"endTime":247.432,"body":"of like the 30 second, 60 second"},{"speaker":"[Johan Vesters]","startTime":242.83,"endTime":247.432,"body":"reel on Instagram or the TikTok or the"},{"speaker":"[Mike]","startTime":247.445,"endTime":247.732,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":247.472,"endTime":251.054,"body":"post, like let's dive a little"},{"speaker":"[Johan Vesters]","startTime":247.472,"endTime":251.054,"body":"deeper, you know what I mean? Because I think"},{"speaker":"[Johan Vesters]","startTime":252.535,"endTime":257.478,"body":"people really need to understand"},{"speaker":"[Johan Vesters]","startTime":252.535,"endTime":257.478,"body":"this stuff. And of course, hey, maybe, you"},{"speaker":"[Johan Vesters]","startTime":257.498,"endTime":261.0,"body":"know, some people they're not"},{"speaker":"[Johan Vesters]","startTime":257.498,"endTime":261.0,"body":"going to do it forever. Okay, cool. But for"},{"speaker":"[Johan Vesters]","startTime":261.04,"endTime":264.962,"body":"those who are going to keep"},{"speaker":"[Johan Vesters]","startTime":261.04,"endTime":264.962,"body":"doing shift work, like let's at least know"},{"speaker":"[Johan Vesters]","startTime":265.002,"endTime":265.583,"body":"what it does,"},{"speaker":"[Mike]","startTime":266.473,"endTime":266.804,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":266.543,"endTime":269.545,"body":"try to mitigate like the damage,"},{"speaker":"[Johan Vesters]","startTime":266.543,"endTime":269.545,"body":"you know what I mean? Because it is"},{"speaker":"[Mike]","startTime":269.472,"endTime":269.872,"body":"Totally."},{"speaker":"[Johan Vesters]","startTime":269.565,"endTime":270.285,"body":"going to have an impact."},{"speaker":"[Mike]","startTime":271.232,"endTime":275.354,"body":"It is gonna have an impact. And there's"},{"speaker":"[Mike]","startTime":271.232,"endTime":275.354,"body":"a lot more careers out there now involving"},{"speaker":"[Mike]","startTime":275.374,"endTime":281.477,"body":"shift work. And that just has to do"},{"speaker":"[Mike]","startTime":275.374,"endTime":281.477,"body":"with industry working 24 hours, right? You"},{"speaker":"[Mike]","startTime":281.497,"endTime":285.638,"body":"know, the common ones would be like"},{"speaker":"[Mike]","startTime":281.497,"endTime":285.638,"body":"in the medical field or law enforcement. That's"},{"speaker":"[Mike]","startTime":285.658,"endTime":291.461,"body":"where we definitely see the nighttime"},{"speaker":"[Mike]","startTime":285.658,"endTime":291.461,"body":"shifts happening. I mean, man, I don't even"},{"speaker":"[Mike]","startTime":291.481,"endTime":296.363,"body":"know where to start on this. You know,"},{"speaker":"[Mike]","startTime":291.481,"endTime":296.363,"body":"I've been doing shift work now. I turned 50"},{"speaker":"[Mike]","startTime":296.443,"endTime":304.268,"body":"in October. and I started my career"},{"speaker":"[Mike]","startTime":296.443,"endTime":304.268,"body":"in emergency medicine in, I was 21, so almost"},{"speaker":"[Mike]","startTime":304.328,"endTime":311.193,"body":"30 years. So 30 years of shift work."},{"speaker":"[Mike]","startTime":304.328,"endTime":311.193,"body":"I'm definitely not an expert in any field at"},{"speaker":"[Mike]","startTime":311.273,"endTime":315.997,"body":"all. I'd like to think I have a little"},{"speaker":"[Mike]","startTime":311.273,"endTime":315.997,"body":"bit of experience talking about shift work"},{"speaker":"[Mike]","startTime":316.017,"endTime":321.18,"body":"though. So I feel like I can speak from"},{"speaker":"[Mike]","startTime":316.017,"endTime":321.18,"body":"somewhat of a position of authority, I know"},{"speaker":"[Mike]","startTime":321.601,"endTime":324.863,"body":"there's times when I'm just like, oh,"},{"speaker":"[Mike]","startTime":321.601,"endTime":324.863,"body":"you know, I don't know about the supplement"},{"speaker":"[Mike]","startTime":324.883,"endTime":328.544,"body":"field. about the nutrition field, you"},{"speaker":"[Mike]","startTime":324.883,"endTime":328.544,"body":"know, there's guys with PhDs out there. But"},{"speaker":"[Mike]","startTime":328.564,"endTime":332.946,"body":"when it comes to shift work, I, I feel"},{"speaker":"[Mike]","startTime":328.564,"endTime":332.946,"body":"like I kind of know a thing or two, um, at"},{"speaker":"[Mike]","startTime":332.966,"endTime":337.427,"body":"least from a personal level of, of what"},{"speaker":"[Mike]","startTime":332.966,"endTime":337.427,"body":"works for me, what I've seen work with my clients"},{"speaker":"[Mike]","startTime":337.467,"endTime":342.788,"body":"and really what hasn't worked. And,"},{"speaker":"[Mike]","startTime":337.467,"endTime":342.788,"body":"you know, when you come right down to the,"},{"speaker":"[Mike]","startTime":342.808,"endTime":349.57,"body":"to the basics of it, it's like for millions"},{"speaker":"[Mike]","startTime":342.808,"endTime":349.57,"body":"of years of evolution, we've woken up with"},{"speaker":"[Mike]","startTime":349.59,"endTime":355.393,"body":"the sun and we've gone to sleep when"},{"speaker":"[Mike]","startTime":349.59,"endTime":355.393,"body":"the sun went down and our neurotransmitters,"},{"speaker":"[Mike]","startTime":355.493,"endTime":362.279,"body":"our hormones, they've all been sort"},{"speaker":"[Mike]","startTime":355.493,"endTime":362.279,"body":"of based around this like this circadian rhythm"},{"speaker":"[Mike]","startTime":362.299,"endTime":367.784,"body":"and trainment of when this happens,"},{"speaker":"[Mike]","startTime":362.299,"endTime":367.784,"body":"right? It's like without getting all woo woo,"},{"speaker":"[Mike]","startTime":367.804,"endTime":370.846,"body":"and I'm very much a science guy, when"},{"speaker":"[Mike]","startTime":367.804,"endTime":370.846,"body":"I talk about woo woo, I'm talking about like"},{"speaker":"[Mike]","startTime":370.886,"endTime":375.871,"body":"hippie stuff, it's like we're very connected"},{"speaker":"[Mike]","startTime":370.886,"endTime":375.871,"body":"with the earth. We're very connected. So when"},{"speaker":"[Johan Vesters]","startTime":375.746,"endTime":375.998,"body":"Oh yeah."},{"speaker":"[Mike]","startTime":375.911,"endTime":382.284,"body":"we go again, when we go against that,"},{"speaker":"[Mike]","startTime":375.911,"endTime":382.284,"body":"when it's like when I'm awake at 2am, and I'm"},{"speaker":"[Mike]","startTime":382.344,"endTime":387.488,"body":"doing something that requires a high"},{"speaker":"[Mike]","startTime":382.344,"endTime":387.488,"body":"level of physical ability and cognition, that's"},{"speaker":"[Mike]","startTime":387.528,"endTime":394.154,"body":"going completely against millions of"},{"speaker":"[Mike]","startTime":387.528,"endTime":394.154,"body":"years of evolution. And that can cause a major"},{"speaker":"[Mike]","startTime":394.194,"endTime":400.419,"body":"disruption. And we call that circadian"},{"speaker":"[Mike]","startTime":394.194,"endTime":400.419,"body":"rhythm disruption, right? And it's, I think,"},{"speaker":"[Mike]","startTime":401.18,"endTime":407.465,"body":"I think one of the most damaging mindsets"},{"speaker":"[Mike]","startTime":401.18,"endTime":407.465,"body":"would be to have is to think, Oh, I'm, I'm"},{"speaker":"[Mike]","startTime":407.505,"endTime":412.509,"body":"immune to this. You know, I'm, I'm so"},{"speaker":"[Mike]","startTime":407.505,"endTime":412.509,"body":"healthy that sleep deprivation doesn't affect"},{"speaker":"[Mike]","startTime":412.549,"endTime":417.092,"body":"me or, oh, it's like that. Oh, I can"},{"speaker":"[Mike]","startTime":412.549,"endTime":417.092,"body":"run on four hours of sleep. I'm going to be"},{"speaker":"[Mike]","startTime":417.192,"endTime":422.916,"body":"fine, right? Everybody has a capacity"},{"speaker":"[Mike]","startTime":417.192,"endTime":422.916,"body":"to do that for a while. That's called your"},{"speaker":"[Mike]","startTime":422.976,"endTime":426.559,"body":"resiliency. Some people are more resilient"},{"speaker":"[Mike]","startTime":422.976,"endTime":426.559,"body":"than others. That has to do with genetics."},{"speaker":"[Mike]","startTime":426.579,"endTime":431.082,"body":"That has to do with your mindset. But"},{"speaker":"[Mike]","startTime":426.579,"endTime":431.082,"body":"without a doubt, we were talking about this"},{"speaker":"[Mike]","startTime":431.122,"endTime":438.936,"body":"before we started recording. There is"},{"speaker":"[Mike]","startTime":431.122,"endTime":438.936,"body":"a point when stuff will fall apart. I've seen"},{"speaker":"[Mike]","startTime":439.036,"endTime":444.12,"body":"people last a very long time doing shift"},{"speaker":"[Mike]","startTime":439.036,"endTime":444.12,"body":"work, being high performance based athletes."},{"speaker":"[Mike]","startTime":444.14,"endTime":448.984,"body":"And it's actually quite amazing. I've"},{"speaker":"[Mike]","startTime":444.14,"endTime":448.984,"body":"also seen people who have gotten into a shift"},{"speaker":"[Mike]","startTime":449.004,"endTime":453.468,"body":"work career and literally within less"},{"speaker":"[Mike]","startTime":449.004,"endTime":453.468,"body":"than a year, they've exited that career because"},{"speaker":"[Mike]","startTime":453.668,"endTime":458.472,"body":"they can't handle that sleep deprivation"},{"speaker":"[Mike]","startTime":453.668,"endTime":458.472,"body":"at all. Right. And that's, that's not a sign"},{"speaker":"[Mike]","startTime":458.512,"endTime":462.836,"body":"of weakness. That's just, it just is,"},{"speaker":"[Mike]","startTime":458.512,"endTime":462.836,"body":"it's going to affect them more than others."},{"speaker":"[Mike]","startTime":462.936,"endTime":468.94,"body":"Right. So without a doubt, you need"},{"speaker":"[Mike]","startTime":462.936,"endTime":468.94,"body":"to recognize the fact that. shift work or sleep"},{"speaker":"[Mike]","startTime":468.96,"endTime":475.386,"body":"deprivation is a massive stressor. And"},{"speaker":"[Mike]","startTime":468.96,"endTime":475.386,"body":"I think right out of the gate, once you recognize"},{"speaker":"[Mike]","startTime":475.406,"endTime":479.43,"body":"that, it's like, you're like, okay,"},{"speaker":"[Mike]","startTime":475.406,"endTime":479.43,"body":"this is not a good thing for me, but I've chosen"},{"speaker":"[Mike]","startTime":479.47,"endTime":484.914,"body":"a career in shift work. What can I do"},{"speaker":"[Mike]","startTime":479.47,"endTime":484.914,"body":"to mitigate these effects? How can I get through"},{"speaker":"[Mike]","startTime":484.934,"endTime":491.44,"body":"this, right? I mean, and this is gonna"},{"speaker":"[Mike]","startTime":484.934,"endTime":491.44,"body":"be real basic. And I talked in the last podcast,"},{"speaker":"[Mike]","startTime":491.5,"endTime":495.163,"body":"I talked about the really unsexy stuff,"},{"speaker":"[Mike]","startTime":491.5,"endTime":495.163,"body":"right? That's like, you know, having your nutrition"},{"speaker":"[Mike]","startTime":495.203,"endTime":499.659,"body":"dialed. drinking your water, going to"},{"speaker":"[Mike]","startTime":495.203,"endTime":499.659,"body":"bed on time. The same thing comes with shift"},{"speaker":"[Mike]","startTime":499.679,"endTime":503.742,"body":"work. It's like you're taking sleep"},{"speaker":"[Mike]","startTime":499.679,"endTime":503.742,"body":"away. What's the number one thing you should"},{"speaker":"[Mike]","startTime":503.782,"endTime":510.668,"body":"do? You should try to replace it. Now,"},{"speaker":"[Mike]","startTime":503.782,"endTime":510.668,"body":"on an hour for hour basis, you can't just make"},{"speaker":"[Mike]","startTime":510.708,"endTime":514.411,"body":"that up, right? So if I work all night"},{"speaker":"[Mike]","startTime":510.708,"endTime":514.411,"body":"and I come home and I sleep during the day,"},{"speaker":"[Mike]","startTime":515.492,"endTime":521.857,"body":"it's not the same as going to bed at"},{"speaker":"[Mike]","startTime":515.492,"endTime":521.857,"body":"10 p.m. and getting up at 6 a.m., right? Assuming"},{"speaker":"[Mike]","startTime":521.897,"endTime":526.528,"body":"like a normal pattern of like eight"},{"speaker":"[Mike]","startTime":521.897,"endTime":526.528,"body":"hours of sleep. during nighttime hours. It"},{"speaker":"[Mike]","startTime":526.568,"endTime":531.949,"body":"doesn't equate to the same, right? And"},{"speaker":"[Mike]","startTime":526.568,"endTime":531.949,"body":"it's not like if I get four hours here, I'm"},{"speaker":"[Mike]","startTime":531.989,"endTime":537.431,"body":"up for six, I get another two hours,"},{"speaker":"[Mike]","startTime":531.989,"endTime":537.431,"body":"then later on I get another two hours. That"},{"speaker":"[Mike]","startTime":537.471,"endTime":541.072,"body":"four plus two plus two, that actually"},{"speaker":"[Mike]","startTime":537.471,"endTime":541.072,"body":"doesn't equal eight. It's not the same. When"},{"speaker":"[Mike]","startTime":541.092,"endTime":546.493,"body":"you break it up like that, it's not"},{"speaker":"[Mike]","startTime":541.092,"endTime":546.493,"body":"a bad thing if you can try to do that, but"},{"speaker":"[Mike]","startTime":546.534,"endTime":550.695,"body":"it just, does that make sense on an"},{"speaker":"[Mike]","startTime":546.534,"endTime":550.695,"body":"hour for hour basis? It doesn't make, it doesn't"},{"speaker":"[Mike]","startTime":550.755,"endTime":551.115,"body":"add up."},{"speaker":"[Johan Vesters]","startTime":551.798,"endTime":553.699,"body":"Yeah."},{"speaker":"[Mike]","startTime":552.135,"endTime":553.355,"body":"Am I making sense right now? Yeah."},{"speaker":"[Johan Vesters]","startTime":553.719,"endTime":554.279,"body":"Yeah, totally."},{"speaker":"[Mike]","startTime":554.056,"endTime":554.259,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":554.319,"endTime":554.64,"body":"Yeah."},{"speaker":"[Mike]","startTime":554.442,"endTime":554.787,"body":"I know."},{"speaker":"[Johan Vesters]","startTime":554.84,"endTime":555.12,"body":"I think"},{"speaker":"[Mike]","startTime":555.112,"endTime":555.294,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":555.16,"endTime":559.623,"body":"it's, it's important that we,"},{"speaker":"[Johan Vesters]","startTime":555.16,"endTime":559.623,"body":"that we realize that because I mean, it helps,"},{"speaker":"[Johan Vesters]","startTime":559.783,"endTime":560.804,"body":"you know, and napping is"},{"speaker":"[Mike]","startTime":560.773,"endTime":564.557,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":560.884,"endTime":564.907,"body":"one of those things that that's"},{"speaker":"[Johan Vesters]","startTime":560.884,"endTime":564.907,"body":"like one of those tools that we should be heavily"},{"speaker":"[Mike]","startTime":564.597,"endTime":565.117,"body":"It's a tool."},{"speaker":"[Johan Vesters]","startTime":564.967,"endTime":565.348,"body":"relying"},{"speaker":"[Mike]","startTime":565.217,"endTime":565.377,"body":"Yep."},{"speaker":"[Johan Vesters]","startTime":565.408,"endTime":566.869,"body":"on, but it's,"},{"speaker":"[Mike]","startTime":566.958,"endTime":567.159,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":566.989,"endTime":567.929,"body":"it's not going to be the same."},{"speaker":"[Mike]","startTime":569.04,"endTime":572.943,"body":"No, it's not gonna be the same. Not"},{"speaker":"[Mike]","startTime":569.04,"endTime":572.943,"body":"everybody can do it. And why that is, I don't"},{"speaker":"[Mike]","startTime":572.963,"endTime":578.808,"body":"know. Like I have a very limited capacity"},{"speaker":"[Mike]","startTime":572.963,"endTime":578.808,"body":"to nap. And that might be because I've done"},{"speaker":"[Mike]","startTime":578.848,"endTime":584.713,"body":"30 years of shift work. It's like, you"},{"speaker":"[Mike]","startTime":578.848,"endTime":584.713,"body":"know, if the planets align and I'm able to"},{"speaker":"[Mike]","startTime":584.773,"endTime":589.792,"body":"nap during the day, which doesn't usually"},{"speaker":"[Mike]","startTime":584.773,"endTime":589.792,"body":"happen when you have kids, you know, 20 minutes"},{"speaker":"[Mike]","startTime":589.892,"endTime":593.695,"body":"and it's good. And there's lots of,"},{"speaker":"[Mike]","startTime":589.892,"endTime":593.695,"body":"there's lots of really good research on sleep."},{"speaker":"[Mike]","startTime":593.715,"endTime":598.318,"body":"And that's, that's one good thing. If"},{"speaker":"[Mike]","startTime":593.715,"endTime":598.318,"body":"somebody was a total nerd and they wanted to"},{"speaker":"[Mike]","startTime":598.338,"endTime":602.521,"body":"go down the deep rabbit hole about sleep,"},{"speaker":"[Mike]","startTime":598.338,"endTime":602.521,"body":"the effects of sleep deprivation, there's lots"},{"speaker":"[Mike]","startTime":602.541,"endTime":606.984,"body":"of research. You know, when it comes"},{"speaker":"[Mike]","startTime":602.541,"endTime":606.984,"body":"to certain supplements, um, sometimes certain"},{"speaker":"[Mike]","startTime":607.004,"endTime":610.746,"body":"pharmaceuticals, there's not a lot of"},{"speaker":"[Mike]","startTime":607.004,"endTime":610.746,"body":"research, right? There's a lot of anecdote,"},{"speaker":"[Mike]","startTime":610.846,"endTime":615.169,"body":"but there's not research with sleep"},{"speaker":"[Mike]","startTime":610.846,"endTime":615.169,"body":"and the effects of sleep deprivation, something"},{"speaker":"[Mike]","startTime":615.209,"endTime":622.229,"body":"like napping, how do we mitigate these"},{"speaker":"[Mike]","startTime":615.209,"endTime":622.229,"body":"effects? Um. There's a lot of research. So"},{"speaker":"[Mike]","startTime":622.369,"endTime":627.191,"body":"yeah, naps are an option, right? And"},{"speaker":"[Mike]","startTime":622.369,"endTime":627.191,"body":"everyone's probably heard it's like, oh, try"},{"speaker":"[Mike]","startTime":627.211,"endTime":631.173,"body":"to keep them within like 20, 30 minutes."},{"speaker":"[Mike]","startTime":627.211,"endTime":631.173,"body":"If you go beyond that, you're getting into"},{"speaker":"[Mike]","startTime":631.213,"endTime":635.254,"body":"some like deep Delta wave sleep and"},{"speaker":"[Mike]","startTime":631.213,"endTime":635.254,"body":"you don't wanna do that in the middle of the"},{"speaker":"[Mike]","startTime":635.274,"endTime":639.656,"body":"day, you'll wake up, you'll feel groggier."},{"speaker":"[Mike]","startTime":635.274,"endTime":639.656,"body":"Like if you end up having like an hour and"},{"speaker":"[Mike]","startTime":639.676,"endTime":644.718,"body":"a half nap, right? And you'll wake up,"},{"speaker":"[Mike]","startTime":639.676,"endTime":644.718,"body":"one, it might be harder for you to go to sleep"},{"speaker":"[Mike]","startTime":644.758,"endTime":650.833,"body":"later, but you're also waking up in"},{"speaker":"[Mike]","startTime":644.758,"endTime":650.833,"body":"a certain sleep cycle. And we naturally will"},{"speaker":"[Mike]","startTime":650.853,"endTime":655.317,"body":"do that through the night, right? Like"},{"speaker":"[Mike]","startTime":650.853,"endTime":655.317,"body":"if I had a graph, I could sort of draw it out"},{"speaker":"[Mike]","startTime":655.397,"endTime":660.362,"body":"of our sleep cycles. And they look like"},{"speaker":"[Mike]","startTime":655.397,"endTime":660.362,"body":"an S wave, like a sine wave, right? We come"},{"speaker":"[Mike]","startTime":660.422,"endTime":664.125,"body":"in and out of these certain sleep cycles."},{"speaker":"[Mike]","startTime":660.422,"endTime":664.125,"body":"And then as the night progresses, they get"},{"speaker":"[Mike]","startTime":664.165,"endTime":668.749,"body":"lighter and lighter and then boom, we"},{"speaker":"[Mike]","startTime":664.165,"endTime":668.749,"body":"naturally wake up. If let's say I'm at the"},{"speaker":"[Mike]","startTime":668.769,"endTime":673.393,"body":"fire hall and I go to sleep at 10 on"},{"speaker":"[Mike]","startTime":668.769,"endTime":673.393,"body":"a night shift, cause it's quiet, I get a call"},{"speaker":"[Mike]","startTime":673.413,"endTime":679.438,"body":"at like 1.30 in the morning, 2 a.m."},{"speaker":"[Mike]","startTime":673.413,"endTime":679.438,"body":"Sometimes waking up is extremely difficult."},{"speaker":"[Mike]","startTime":679.478,"endTime":684.361,"body":"It's like you're super groggy, it's"},{"speaker":"[Mike]","startTime":679.478,"endTime":684.361,"body":"hard to think. Other times, let's say if it"},{"speaker":"[Mike]","startTime":684.381,"endTime":689.545,"body":"was at like 4 a.m. Tones go off, boom,"},{"speaker":"[Mike]","startTime":684.381,"endTime":689.545,"body":"I'm wide awake instantly, right? I'm like,"},{"speaker":"[Mike]","startTime":689.585,"endTime":693.748,"body":"wow, what's the difference? And it's"},{"speaker":"[Mike]","startTime":689.585,"endTime":693.748,"body":"like when you wake up in that deep delta wave"},{"speaker":"[Mike]","startTime":693.768,"endTime":700.732,"body":"sleep or REM sleep sometimes, that can"},{"speaker":"[Mike]","startTime":693.768,"endTime":700.732,"body":"cause some like, some cognition issues, right?"},{"speaker":"[Mike]","startTime":701.093,"endTime":708.268,"body":"So getting back to the nap. Yeah, it's"},{"speaker":"[Mike]","startTime":701.093,"endTime":708.268,"body":"a tool in the toolbox, right? But what somebody"},{"speaker":"[Mike]","startTime":708.288,"endTime":713.009,"body":"should be doing is, let's talk about"},{"speaker":"[Mike]","startTime":708.288,"endTime":713.009,"body":"like, if you're coming off a night shift, what"},{"speaker":"[Mike]","startTime":713.089,"endTime":718.251,"body":"do you do? Do you work out? Do you come"},{"speaker":"[Mike]","startTime":713.089,"endTime":718.251,"body":"home and eat? Do you go right to sleep? Do"},{"speaker":"[Mike]","startTime":718.271,"endTime":724.433,"body":"you have a cup of coffee and stay up?"},{"speaker":"[Mike]","startTime":718.271,"endTime":724.433,"body":"Like what's the best practice? Generally speaking,"},{"speaker":"[Mike]","startTime":724.453,"endTime":729.714,"body":"and it's very individual, generally"},{"speaker":"[Mike]","startTime":724.453,"endTime":729.714,"body":"speaking though, sleep's your priority, right?"},{"speaker":"[Mike]","startTime":731.154,"endTime":737.244,"body":"I had a client for years and years who"},{"speaker":"[Mike]","startTime":731.154,"endTime":737.244,"body":"was an NICU nurse. and she'd work nights and"},{"speaker":"[Mike]","startTime":737.264,"endTime":743.249,"body":"she was a high performance athlete."},{"speaker":"[Mike]","startTime":737.264,"endTime":743.249,"body":"And when she would work her 12s, she would"},{"speaker":"[Mike]","startTime":743.289,"endTime":748.952,"body":"come home and go right to sleep, right?"},{"speaker":"[Mike]","startTime":743.289,"endTime":748.952,"body":"For her, this worked really well. And she would"},{"speaker":"[Mike]","startTime":749.013,"endTime":752.315,"body":"sleep really heavy. She did a good job"},{"speaker":"[Mike]","startTime":749.013,"endTime":752.315,"body":"of sleeping during the day. Then she'd get"},{"speaker":"[Mike]","startTime":752.395,"endTime":758.719,"body":"up and then she would train in the afternoon,"},{"speaker":"[Mike]","startTime":752.395,"endTime":758.719,"body":"right? Not the most optimal schedule at all,"},{"speaker":"[Mike]","startTime":758.859,"endTime":766.024,"body":"but for her being a full-time nurse"},{"speaker":"[Mike]","startTime":758.859,"endTime":766.024,"body":"and also pretty close to a full-time. international"},{"speaker":"[Mike]","startTime":793.0840000000001,"endTime":799.346,"body":"ranked athlete that worked really well"},{"speaker":"[Mike]","startTime":793.0840000000001,"endTime":799.346,"body":"for her. Some people will come off a night"},{"speaker":"[Mike]","startTime":799.3860000000001,"endTime":804.0070000000001,"body":"shift and they'll be awake right there"},{"speaker":"[Mike]","startTime":799.3860000000001,"endTime":804.0070000000001,"body":"be like the cortisol is hit they're awake the"},{"speaker":"[Mike]","startTime":804.047,"endTime":808.068,"body":"sun lights hit their eyes in the morning"},{"speaker":"[Mike]","startTime":804.047,"endTime":808.068,"body":"and they're like well I'm already awake I might"},{"speaker":"[Mike]","startTime":808.0880000000001,"endTime":814.01,"body":"as well train. It's also not a bad option"},{"speaker":"[Mike]","startTime":808.0880000000001,"endTime":814.01,"body":"um and I'm saying I sound wishy-washy on this"},{"speaker":"[Mike]","startTime":814.0300000000001,"endTime":818.711,"body":"because there's really no black and"},{"speaker":"[Mike]","startTime":814.0300000000001,"endTime":818.711,"body":"white book on what to do in and around shift"},{"speaker":"[Mike]","startTime":818.7510000000001,"endTime":824.239,"body":"work right. But if you come off a shift"},{"speaker":"[Mike]","startTime":818.7510000000001,"endTime":824.239,"body":"and you train, keep in mind your cortisol is"},{"speaker":"[Mike]","startTime":824.279,"endTime":829.6030000000001,"body":"probably gonna be really elevated, right?"},{"speaker":"[Mike]","startTime":824.279,"endTime":829.6030000000001,"body":"It might be difficult to sleep after that,"},{"speaker":"[Mike]","startTime":830.004,"endTime":835.909,"body":"right? That's why my number one suggestion"},{"speaker":"[Mike]","startTime":830.004,"endTime":835.909,"body":"would be prioritize your sleep first, then"},{"speaker":"[Mike]","startTime":836.7090000000001,"endTime":840.4920000000001,"body":"train, right? And I'm always chucking"},{"speaker":"[Mike]","startTime":836.7090000000001,"endTime":840.4920000000001,"body":"in the training because I'm just assuming,"},{"speaker":"[Mike]","startTime":841.053,"endTime":845.837,"body":"this is me being naive, I'm assuming"},{"speaker":"[Mike]","startTime":841.053,"endTime":845.837,"body":"everybody works out every day, right? So you"},{"speaker":"[Mike]","startTime":845.8570000000001,"endTime":848.8190000000001,"body":"have to sort of work your training in"},{"speaker":"[Mike]","startTime":845.8570000000001,"endTime":848.8190000000001,"body":"and around that."},{"speaker":"[Johan Vesters]","startTime":848.5300000000001,"endTime":850.071,"body":"Yeah."},{"speaker":"[Mike]","startTime":848.859,"endTime":848.979,"body":"So."},{"speaker":"[Johan Vesters]","startTime":850.1510000000001,"endTime":855.014,"body":"I think if anything too, because"},{"speaker":"[Johan Vesters]","startTime":850.1510000000001,"endTime":855.014,"body":"that might even just be a nice way to kind"},{"speaker":"[Johan Vesters]","startTime":855.0540000000001,"endTime":858.1360000000001,"body":"of get started with the day"},{"speaker":"[Johan Vesters]","startTime":855.0540000000001,"endTime":858.1360000000001,"body":"too. You know, like after you sleep, you just"},{"speaker":"[Johan Vesters]","startTime":858.1560000000001,"endTime":862.779,"body":"kind of get moving, you know,"},{"speaker":"[Johan Vesters]","startTime":858.1560000000001,"endTime":862.779,"body":"I feel like that's likely better than the other"},{"speaker":"[Johan Vesters]","startTime":862.7990000000001,"endTime":866.4820000000001,"body":"way around. But then again,"},{"speaker":"[Johan Vesters]","startTime":862.7990000000001,"endTime":866.4820000000001,"body":"it's tough because I've, I've had"},{"speaker":"[Mike]","startTime":866.3480000000001,"endTime":866.571,"body":"It is"},{"speaker":"[Johan Vesters]","startTime":866.522,"endTime":866.842,"body":"clients"},{"speaker":"[Mike]","startTime":866.6320000000001,"endTime":866.854,"body":"tough."},{"speaker":"[Johan Vesters]","startTime":866.8620000000001,"endTime":871.1850000000001,"body":"and I still do. Who have different"},{"speaker":"[Johan Vesters]","startTime":866.8620000000001,"endTime":871.1850000000001,"body":"shifts and then they're also"},{"speaker":"[Mike]","startTime":871.0930000000001,"endTime":872.947,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":871.205,"endTime":875.528,"body":"doing CrossFit. And then you're"},{"speaker":"[Johan Vesters]","startTime":871.205,"endTime":875.528,"body":"also kind of like tied to when the classes"},{"speaker":"[Johan Vesters]","startTime":875.648,"endTime":880.38,"body":"are. And then. When they tried"},{"speaker":"[Johan Vesters]","startTime":875.648,"endTime":880.38,"body":"an app, I mean, right now we have 24 seven,"},{"speaker":"[Johan Vesters]","startTime":880.5400000000001,"endTime":883.9830000000001,"body":"you know, daylights, people"},{"speaker":"[Johan Vesters]","startTime":880.5400000000001,"endTime":883.9830000000001,"body":"have a hard time sleeping, you know,"},{"speaker":"[Mike]","startTime":884.056,"endTime":884.596,"body":"Yeah, I can"},{"speaker":"[Johan Vesters]","startTime":884.6030000000001,"endTime":884.724,"body":"so"},{"speaker":"[Mike]","startTime":884.6360000000001,"endTime":885.176,"body":"imagine,"},{"speaker":"[Johan Vesters]","startTime":884.764,"endTime":885.224,"body":"it's, it's"},{"speaker":"[Mike]","startTime":885.216,"endTime":885.2560000000001,"body":"I"},{"speaker":"[Johan Vesters]","startTime":885.264,"endTime":885.644,"body":"tough."},{"speaker":"[Mike]","startTime":885.2760000000001,"endTime":886.678,"body":"can imagine. Yeah,"},{"speaker":"[Johan Vesters]","startTime":886.845,"endTime":887.0450000000001,"body":"Yeah."},{"speaker":"[Mike]","startTime":887.418,"endTime":892.3820000000001,"body":"yeah, there's no easy answer. And it's"},{"speaker":"[Mike]","startTime":887.418,"endTime":892.3820000000001,"body":"really, if someone's working, like let's say"},{"speaker":"[Mike]","startTime":892.402,"endTime":897.826,"body":"if someone's working with a coach, that"},{"speaker":"[Mike]","startTime":892.402,"endTime":897.826,"body":"coach has to work with the client and try to"},{"speaker":"[Mike]","startTime":897.8860000000001,"endTime":901.5490000000001,"body":"figure out what would be the best schedule"},{"speaker":"[Mike]","startTime":897.8860000000001,"endTime":901.5490000000001,"body":"for that client. And so far we've only talked"},{"speaker":"[Mike]","startTime":901.589,"endTime":905.552,"body":"about sleep and training, right? We"},{"speaker":"[Mike]","startTime":901.589,"endTime":905.552,"body":"also need to talk about how does nutrition"},{"speaker":"[Mike]","startTime":905.592,"endTime":911.34,"body":"fit in there too, right? Where do supplementations"},{"speaker":"[Mike]","startTime":905.592,"endTime":911.34,"body":"fit in there? It's really... You got this big"},{"speaker":"[Mike]","startTime":911.44,"endTime":915.1610000000001,"body":"monster of sleep deprivation and we're"},{"speaker":"[Mike]","startTime":911.44,"endTime":915.1610000000001,"body":"kind of working all the other pieces around"},{"speaker":"[Mike]","startTime":915.221,"endTime":921.2230000000001,"body":"it. It is trial and error. There is"},{"speaker":"[Mike]","startTime":915.221,"endTime":921.2230000000001,"body":"no perfect fit for that, right? The sleep is"},{"speaker":"[Mike]","startTime":921.263,"endTime":926.264,"body":"the priority though, for sure, because"},{"speaker":"[Mike]","startTime":921.263,"endTime":926.264,"body":"you can only burn the candle at both ends so"},{"speaker":"[Mike]","startTime":926.3040000000001,"endTime":932.2860000000001,"body":"long. And trust me, I have done it all."},{"speaker":"[Mike]","startTime":926.3040000000001,"endTime":932.2860000000001,"body":"I have done three days without sleep. I've"},{"speaker":"[Mike]","startTime":932.6260000000001,"endTime":938.707,"body":"done all sorts of stuff to try to like"},{"speaker":"[Mike]","startTime":932.6260000000001,"endTime":938.707,"body":"maximize sleep, every pharmaceutical under"},{"speaker":"[Mike]","startTime":938.7270000000001,"endTime":945.663,"body":"the under the sun, over the counter"},{"speaker":"[Mike]","startTime":938.7270000000001,"endTime":945.663,"body":"supplements, and really there's no hack. And"},{"speaker":"[Mike]","startTime":945.943,"endTime":949.325,"body":"that's one thing I've said over and"},{"speaker":"[Mike]","startTime":945.943,"endTime":949.325,"body":"over again. There's things that you can do"},{"speaker":"[Mike]","startTime":949.345,"endTime":954.268,"body":"that are biohacks, right? There's supplements,"},{"speaker":"[Mike]","startTime":949.345,"endTime":954.268,"body":"there's this, there's that. When it comes to"},{"speaker":"[Mike]","startTime":954.308,"endTime":960.431,"body":"sleep deprivation, there is no hack."},{"speaker":"[Mike]","startTime":954.308,"endTime":960.431,"body":"There's nothing that will replace sleep. Nothing."},{"speaker":"[Mike]","startTime":961.1120000000001,"endTime":966.995,"body":"Not even really interesting pharmaceuticals"},{"speaker":"[Mike]","startTime":961.1120000000001,"endTime":966.995,"body":"like Modafinil. There's nothing that will replace"},{"speaker":"[Mike]","startTime":967.0350000000001,"endTime":972.038,"body":"it. It's interesting, a lot of the research"},{"speaker":"[Mike]","startTime":967.0350000000001,"endTime":972.038,"body":"has been done in the military field about this,"},{"speaker":"[Mike]","startTime":972.219,"endTime":978.683,"body":"trying to maximize the output of soldiers."},{"speaker":"[Mike]","startTime":972.219,"endTime":978.683,"body":"And they've done some nasty stuff over the"},{"speaker":"[Mike]","startTime":978.7230000000001,"endTime":979.143,"body":"years."},{"speaker":"[Johan Vesters]","startTime":979.4100000000001,"endTime":979.594,"body":"Yeah"},{"speaker":"[Mike]","startTime":980.104,"endTime":985.988,"body":"But, but I mean, it's very interesting"},{"speaker":"[Mike]","startTime":980.104,"endTime":985.988,"body":"research subjects, but you cannot get away"},{"speaker":"[Mike]","startTime":986.028,"endTime":991.452,"body":"with sleep deprivation. And that this"},{"speaker":"[Mike]","startTime":986.028,"endTime":991.452,"body":"all circles back to that circadian rhythm disruption"},{"speaker":"[Mike]","startTime":991.4920000000001,"endTime":996.595,"body":"and how this is going to negatively"},{"speaker":"[Mike]","startTime":991.4920000000001,"endTime":996.595,"body":"affect your hypothalamic pituitary access,"},{"speaker":"[Mike]","startTime":996.6550000000001,"endTime":1003.6940000000001,"body":"right? Hypothalamic pituitary adrenal"},{"speaker":"[Mike]","startTime":996.6550000000001,"endTime":1003.6940000000001,"body":"access, your HPA access, and over time, how"},{"speaker":"[Mike]","startTime":1003.714,"endTime":1007.9390000000001,"body":"that's gonna affect your cortisol production,"},{"speaker":"[Mike]","startTime":1003.714,"endTime":1007.9390000000001,"body":"how that's going to affect your testosterone"},{"speaker":"[Mike]","startTime":1007.9590000000001,"endTime":1014.1460000000001,"body":"production, your DHEA production, right?"},{"speaker":"[Mike]","startTime":1007.9590000000001,"endTime":1014.1460000000001,"body":"Which I'm sure we'll get into a little bit"},{"speaker":"[Mike]","startTime":1014.206,"endTime":1014.7270000000001,"body":"more, right?"},{"speaker":"[Johan Vesters]","startTime":1016.498,"endTime":1020.9010000000001,"body":"I'm thinking, right? Because"},{"speaker":"[Johan Vesters]","startTime":1016.498,"endTime":1020.9010000000001,"body":"other than sleep, obviously being the biggest"},{"speaker":"[Johan Vesters]","startTime":1021.042,"endTime":1021.182,"body":"one,"},{"speaker":"[Mike]","startTime":1022.044,"endTime":1022.359,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":1022.443,"endTime":1026.507,"body":"when people come to me and"},{"speaker":"[Johan Vesters]","startTime":1022.443,"endTime":1026.507,"body":"they are shift workers, I get this a lot. They're"},{"speaker":"[Johan Vesters]","startTime":1026.547,"endTime":1029.189,"body":"like nine to 10 times already"},{"speaker":"[Johan Vesters]","startTime":1026.547,"endTime":1029.189,"body":"on melatonin,"},{"speaker":"[Mike]","startTime":1030.04,"endTime":1030.426,"body":"Yep."},{"speaker":"[Johan Vesters]","startTime":1032.032,"endTime":1034.734,"body":"which is kind of like the one"},{"speaker":"[Johan Vesters]","startTime":1032.032,"endTime":1034.734,"body":"that everyone kind of knows about."},{"speaker":"[Mike]","startTime":1035.574,"endTime":1035.802,"body":"Hmm"},{"speaker":"[Johan Vesters]","startTime":1035.595,"endTime":1041.24,"body":"I feel like at least when I've"},{"speaker":"[Johan Vesters]","startTime":1035.595,"endTime":1041.24,"body":"tried it and I've heard from most people, and"},{"speaker":"[Johan Vesters]","startTime":1041.26,"endTime":1041.86,"body":"maybe it depends"},{"speaker":"[Mike]","startTime":1041.628,"endTime":1041.984,"body":"Thanks for watching!"},{"speaker":"[Johan Vesters]","startTime":1041.9,"endTime":1047.251,"body":"on the kind or the dose, but"},{"speaker":"[Johan Vesters]","startTime":1041.9,"endTime":1047.251,"body":"a lot of people feel like worse when they wake"},{"speaker":"[Johan Vesters]","startTime":1047.3509999999999,"endTime":1050.2169999999999,"body":"up on melatonin. Like what's"},{"speaker":"[Johan Vesters]","startTime":1047.3509999999999,"endTime":1050.2169999999999,"body":"your experience with that?"},{"speaker":"[Mike]","startTime":1050.968,"endTime":1054.752,"body":"Yeah, yeah. Oh, I got a lot of experience"},{"speaker":"[Mike]","startTime":1050.968,"endTime":1054.752,"body":"with melatonin. Melatonin is a very interesting,"},{"speaker":"[Mike]","startTime":1055.632,"endTime":1061.737,"body":"very interesting supplement, very interesting"},{"speaker":"[Mike]","startTime":1055.632,"endTime":1061.737,"body":"hormone. So we secrete melatonin from our pituitary"},{"speaker":"[Mike]","startTime":1061.757,"endTime":1069.063,"body":"gland. No, sorry, our pineal gland."},{"speaker":"[Mike]","startTime":1061.757,"endTime":1069.063,"body":"So light goes, so when we normally have the"},{"speaker":"[Mike]","startTime":1069.103,"endTime":1074.868,"body":"most secretion, it's like things get"},{"speaker":"[Mike]","startTime":1069.103,"endTime":1074.868,"body":"quiet, sun goes down, lights go down, we start"},{"speaker":"[Mike]","startTime":1074.8880000000001,"endTime":1080.2,"body":"to chill out, cortisol drops. Cortisol"},{"speaker":"[Mike]","startTime":1074.8880000000001,"endTime":1080.2,"body":"is antagonistic to melatonin. So in the morning,"},{"speaker":"[Mike]","startTime":1080.72,"endTime":1084.862,"body":"sun rises, I'm sitting here in my window,"},{"speaker":"[Mike]","startTime":1080.72,"endTime":1084.862,"body":"it faces east, sun's hitting my eyes. Boom,"},{"speaker":"[Mike]","startTime":1084.882,"endTime":1090.844,"body":"my cortisol rises, melatonin gets shut"},{"speaker":"[Mike]","startTime":1084.882,"endTime":1090.844,"body":"down. At night, the opposite happens. Cortisol"},{"speaker":"[Mike]","startTime":1090.864,"endTime":1096.567,"body":"drops, melatonin is allowed to be secreted."},{"speaker":"[Mike]","startTime":1090.864,"endTime":1096.567,"body":"That starts to put us to sleep and keeps us"},{"speaker":"[Mike]","startTime":1096.587,"endTime":1103.229,"body":"to sleep. So it's an endogenously secreted"},{"speaker":"[Mike]","startTime":1096.587,"endTime":1103.229,"body":"hormone. Now, supplementation of melatonin."},{"speaker":"[Mike]","startTime":1104.69,"endTime":1109.173,"body":"It's interesting because in Canada for"},{"speaker":"[Mike]","startTime":1104.69,"endTime":1109.173,"body":"a while, melatonin was considered a substance."},{"speaker":"[Mike]","startTime":1109.394,"endTime":1113.967,"body":"We weren't allowed to buy that. Is that"},{"speaker":"[Mike]","startTime":1109.394,"endTime":1113.967,"body":"from your end or my end?"},{"speaker":"[Johan Vesters]","startTime":1115.538,"endTime":1116.127,"body":"I don't hear anything."},{"speaker":"[Mike]","startTime":1116.924,"endTime":1124.2920000000001,"body":"Oh, hold on. Something happened with"},{"speaker":"[Mike]","startTime":1116.924,"endTime":1124.2920000000001,"body":"my AirPods. I got my kids playing. I'm going"},{"speaker":"[Mike]","startTime":1124.3120000000001,"endTime":1128.176,"body":"to do this. Can you hear me?"},{"speaker":"[Johan Vesters]","startTime":1128.934,"endTime":1129.404,"body":"Yeah, you're good."},{"speaker":"[Mike]","startTime":1130.218,"endTime":1134.703,"body":"OK, I'm good. I had my AirPods in, but"},{"speaker":"[Mike]","startTime":1130.218,"endTime":1134.703,"body":"for whatever reason, they connected with my"},{"speaker":"[Mike]","startTime":1134.743,"endTime":1138.366,"body":"kid's iPad. Where was I? Talk about"},{"speaker":"[Mike]","startTime":1134.743,"endTime":1138.366,"body":"melatonin."},{"speaker":"[Mike]","startTime":1141.672,"endTime":1145.113,"body":"the endogenous secretion. Yeah, so it's"},{"speaker":"[Mike]","startTime":1141.672,"endTime":1145.113,"body":"supplementation. It was banned in Canada for"},{"speaker":"[Mike]","startTime":1145.133,"endTime":1149.854,"body":"a while because it's a hormone. You'll"},{"speaker":"[Mike]","startTime":1145.133,"endTime":1149.854,"body":"hear stuff about negative feedback. When I"},{"speaker":"[Mike]","startTime":1149.874,"endTime":1154.2350000000001,"body":"talk about negative feedback, it's like,"},{"speaker":"[Mike]","startTime":1149.874,"endTime":1154.2350000000001,"body":"so if my testosterone is low, I start taking"},{"speaker":"[Mike]","startTime":1154.275,"endTime":1157.516,"body":"testosterone, my body's like, oh cool,"},{"speaker":"[Mike]","startTime":1154.275,"endTime":1157.516,"body":"I got this testosterone, I'm going to quit"},{"speaker":"[Mike]","startTime":1157.536,"endTime":1163.738,"body":"making it. Right? That's negative feedback."},{"speaker":"[Mike]","startTime":1157.536,"endTime":1163.738,"body":"It's not as clear cut with melatonin. There's"},{"speaker":"[Mike]","startTime":1163.778,"endTime":1169.172,"body":"interesting studies out of the 50s or"},{"speaker":"[Mike]","startTime":1163.778,"endTime":1169.172,"body":"60s, I believe, with blind subjects. where"},{"speaker":"[Mike]","startTime":1169.192,"endTime":1174.615,"body":"they gave them 50 milligrams of melatonin"},{"speaker":"[Mike]","startTime":1169.192,"endTime":1174.615,"body":"over a long period of time, and then stopped"},{"speaker":"[Mike]","startTime":1174.635,"endTime":1179.377,"body":"supplementing them, and they still had"},{"speaker":"[Mike]","startTime":1174.635,"endTime":1179.377,"body":"their own endogenous secretion. And what's"},{"speaker":"[Mike]","startTime":1179.397,"endTime":1184.8400000000001,"body":"interesting is that they're blind, so"},{"speaker":"[Mike]","startTime":1179.397,"endTime":1184.8400000000001,"body":"the receptors in their eyes weren't being utilized"},{"speaker":"[Mike]","startTime":1185.0610000000001,"endTime":1190.0230000000001,"body":"for the secretion, right? So it didn't"},{"speaker":"[Mike]","startTime":1185.0610000000001,"endTime":1190.0230000000001,"body":"affect secretion. So it was a very cool study,"},{"speaker":"[Mike]","startTime":1190.544,"endTime":1195.246,"body":"but it showed that there was no negative"},{"speaker":"[Mike]","startTime":1190.544,"endTime":1195.246,"body":"feedback, so no down regulation of endogenous"},{"speaker":"[Mike]","startTime":1195.366,"endTime":1200.332,"body":"production of melatonin. Now, doesn't"},{"speaker":"[Mike]","startTime":1195.366,"endTime":1200.332,"body":"necessarily mean that it's a great supplement."},{"speaker":"[Mike]","startTime":1201.573,"endTime":1205.694,"body":"And as you've experienced as a coach"},{"speaker":"[Mike]","startTime":1201.573,"endTime":1205.694,"body":"and as I've experienced as a coach and using"},{"speaker":"[Mike]","startTime":1205.714,"endTime":1211.415,"body":"it myself, it doesn't always work in"},{"speaker":"[Mike]","startTime":1205.714,"endTime":1211.415,"body":"everybody. Some people take melatonin, they're"},{"speaker":"[Mike]","startTime":1211.435,"endTime":1215.476,"body":"like, oh my God, I had the best sleep"},{"speaker":"[Mike]","startTime":1211.435,"endTime":1215.476,"body":"ever, right? Other people take it and they're"},{"speaker":"[Mike]","startTime":1215.496,"endTime":1219.718,"body":"like, oh, I feel kind of groggy in the"},{"speaker":"[Mike]","startTime":1215.496,"endTime":1219.718,"body":"morning. And then other people take it and"},{"speaker":"[Mike]","startTime":1219.738,"endTime":1222.698,"body":"they're like, wow, I felt like I was"},{"speaker":"[Mike]","startTime":1219.738,"endTime":1222.698,"body":"wired all night. Like I had drinking a cup"},{"speaker":"[Mike]","startTime":1222.718,"endTime":1227.704,"body":"of coffee, like what's up with that?"},{"speaker":"[Mike]","startTime":1222.718,"endTime":1227.704,"body":"So it has, it can have a... varied effect in"},{"speaker":"[Mike]","startTime":1227.7440000000001,"endTime":1233.4650000000001,"body":"individuals and this really depends"},{"speaker":"[Mike]","startTime":1227.7440000000001,"endTime":1233.4650000000001,"body":"on the dose and then how you metabolize it."},{"speaker":"[Mike]","startTime":1234.6860000000001,"endTime":1241.027,"body":"Most of the time people are taking way"},{"speaker":"[Mike]","startTime":1234.6860000000001,"endTime":1241.027,"body":"too much. That's the thing and it's crazy."},{"speaker":"[Mike]","startTime":1241.067,"endTime":1245.529,"body":"When I'll go, this is more so in the"},{"speaker":"[Mike]","startTime":1241.067,"endTime":1245.529,"body":"US than Canada, but when I travel to the US,"},{"speaker":"[Mike]","startTime":1246.509,"endTime":1250.79,"body":"you look at their shelves, let's say"},{"speaker":"[Mike]","startTime":1246.509,"endTime":1250.79,"body":"you go to Walmart or something like that or"},{"speaker":"[Mike]","startTime":1250.83,"endTime":1257.0720000000001,"body":"Target, everything has melatonin in"},{"speaker":"[Mike]","startTime":1250.83,"endTime":1257.0720000000001,"body":"it. They got products for kids. that has melatonin"},{"speaker":"[Mike]","startTime":1257.112,"endTime":1261.616,"body":"in it, up to like 10 milligrams, 20"},{"speaker":"[Mike]","startTime":1257.112,"endTime":1261.616,"body":"milligrams. And I'm like, holy cow, like they're"},{"speaker":"[Mike]","startTime":1261.736,"endTime":1266.6000000000001,"body":"really cranking on the melatonin in"},{"speaker":"[Mike]","startTime":1261.736,"endTime":1266.6000000000001,"body":"the US. No wonder they got sleep issues. You"},{"speaker":"[Mike]","startTime":1266.64,"endTime":1272.7250000000001,"body":"can have a rebound insomnia from using"},{"speaker":"[Mike]","startTime":1266.64,"endTime":1272.7250000000001,"body":"melatonin, where you get kind of like this"},{"speaker":"[Mike]","startTime":1272.805,"endTime":1278.029,"body":"paradoxical effect. And I noticed this"},{"speaker":"[Mike]","startTime":1272.805,"endTime":1278.029,"body":"early on when I started to dose melatonin,"},{"speaker":"[Mike]","startTime":1278.57,"endTime":1282.2930000000001,"body":"I was like, oh, I read all this great"},{"speaker":"[Mike]","startTime":1278.57,"endTime":1282.2930000000001,"body":"stuff about melatonin, it's just awesome. You"},{"speaker":"[Mike]","startTime":1282.313,"endTime":1286.608,"body":"know, hormones, antioxidant effect,"},{"speaker":"[Mike]","startTime":1282.313,"endTime":1286.608,"body":"it helps your gut. There's a lot of play between"},{"speaker":"[Mike]","startTime":1286.6680000000001,"endTime":1290.729,"body":"melatonin and the gut also. So I'm like,"},{"speaker":"[Mike]","startTime":1286.6680000000001,"endTime":1290.729,"body":"wow, this is a great supplement. I'm gonna"},{"speaker":"[Mike]","startTime":1290.749,"endTime":1295.83,"body":"start taking it. Help my sleep, get"},{"speaker":"[Mike]","startTime":1290.749,"endTime":1295.83,"body":"my sleep dialed. Didn't work at all, right?"},{"speaker":"[Mike]","startTime":1296.651,"endTime":1301.832,"body":"So the rebound insomnia with me was"},{"speaker":"[Mike]","startTime":1296.651,"endTime":1301.832,"body":"quite profound. And I go back and I'll revisit"},{"speaker":"[Mike]","startTime":1301.852,"endTime":1305.813,"body":"the melatonin every now and then, sometimes"},{"speaker":"[Mike]","startTime":1301.852,"endTime":1305.813,"body":"in a really low dose. Like we're talking like"},{"speaker":"[Mike]","startTime":1305.853,"endTime":1311.875,"body":"300 micrograms, maybe 500 micrograms."},{"speaker":"[Mike]","startTime":1305.853,"endTime":1311.875,"body":"Doesn't seem to have a great effect with me,"},{"speaker":"[Mike]","startTime":1313.175,"endTime":1323.219,"body":"but also 30 years of shit. But for most"},{"speaker":"[Mike]","startTime":1313.175,"endTime":1323.219,"body":"people, they're taking too much. And a lot"},{"speaker":"[Mike]","startTime":1323.259,"endTime":1329.701,"body":"of the times it's more of what's your"},{"speaker":"[Mike]","startTime":1323.259,"endTime":1329.701,"body":"lifestyle like, right? So if all the lights"},{"speaker":"[Mike]","startTime":1329.741,"endTime":1333.323,"body":"are on in your house, you've got an"},{"speaker":"[Mike]","startTime":1329.741,"endTime":1333.323,"body":"iPhone in your face, you're on the computer,"},{"speaker":"[Mike]","startTime":1333.343,"endTime":1337.805,"body":"you're watching something on Netflix,"},{"speaker":"[Mike]","startTime":1333.343,"endTime":1337.805,"body":"you're doing that literally 10 minutes before"},{"speaker":"[Mike]","startTime":1337.825,"endTime":1343.367,"body":"you go to bed, you're not really allowing"},{"speaker":"[Mike]","startTime":1337.825,"endTime":1343.367,"body":"your own endogenous melatonin secretion to"},{"speaker":"[Mike]","startTime":1343.4270000000001,"endTime":1349.121,"body":"happen because you're still cranking"},{"speaker":"[Mike]","startTime":1343.4270000000001,"endTime":1349.121,"body":"your cortisol and especially from back lit"},{"speaker":"[Mike]","startTime":1349.781,"endTime":1356.7630000000001,"body":"electronic devices. They're gonna give"},{"speaker":"[Mike]","startTime":1349.781,"endTime":1356.7630000000001,"body":"out the specific spectrum. It's, I believe"},{"speaker":"[Mike]","startTime":1356.7830000000001,"endTime":1361.344,"body":"it's blue wavelength light that's gonna"},{"speaker":"[Mike]","startTime":1356.7830000000001,"endTime":1361.344,"body":"shut down. I'm either gonna mix that up with"},{"speaker":"[Mike]","startTime":1361.404,"endTime":1366.105,"body":"red or blue. And I think it's blue wavelength"},{"speaker":"[Mike]","startTime":1361.404,"endTime":1366.105,"body":"light that's gonna shut down your melatonin"},{"speaker":"[Mike]","startTime":1366.125,"endTime":1371.987,"body":"secretion. It's basically causing more"},{"speaker":"[Mike]","startTime":1366.125,"endTime":1371.987,"body":"cortisol to happen. So most of the time it's"},{"speaker":"[Mike]","startTime":1372.027,"endTime":1376.9080000000001,"body":"lifestyle factors. People don't need"},{"speaker":"[Mike]","startTime":1372.027,"endTime":1376.9080000000001,"body":"more melatonin. We don't have a melatonin deficiency."},{"speaker":"[Mike]","startTime":1377.949,"endTime":1383.672,"body":"What we have is lifestyle factors that"},{"speaker":"[Mike]","startTime":1377.949,"endTime":1383.672,"body":"are impeding our ability to go to sleep. Now,"},{"speaker":"[Mike]","startTime":1384.2920000000001,"endTime":1387.914,"body":"you can put shift workers, and I'm talking"},{"speaker":"[Mike]","startTime":1384.2920000000001,"endTime":1387.914,"body":"about general public there. Shift workers are"},{"speaker":"[Mike]","startTime":1387.954,"endTime":1393.057,"body":"almost like an entirely different animal."},{"speaker":"[Mike]","startTime":1387.954,"endTime":1393.057,"body":"If you have to be awake at night, like if it's,"},{"speaker":"[Mike]","startTime":1393.257,"endTime":1399.281,"body":"let's say, my shift is like, I'll make"},{"speaker":"[Mike]","startTime":1393.257,"endTime":1399.281,"body":"up a shift. Like, well, I work 6 p.m. to 8"},{"speaker":"[Mike]","startTime":1399.3410000000001,"endTime":1403.883,"body":"a.m. So when I do nights, I do 14-hour"},{"speaker":"[Mike]","startTime":1399.3410000000001,"endTime":1403.883,"body":"nights, right? And that's a long time to be"},{"speaker":"[Mike]","startTime":1403.903,"endTime":1411.329,"body":"awake, right? Is there a time and place"},{"speaker":"[Mike]","startTime":1403.903,"endTime":1411.329,"body":"for melatonin there? I would argue no. When"},{"speaker":"[Mike]","startTime":1411.429,"endTime":1417.554,"body":"I come off a shift in the morning, I"},{"speaker":"[Mike]","startTime":1411.429,"endTime":1417.554,"body":"don't want to be dosing melatonin because I'm"},{"speaker":"[Mike]","startTime":1417.634,"endTime":1423.539,"body":"naturally not going to be dosing melatonin"},{"speaker":"[Mike]","startTime":1417.634,"endTime":1423.539,"body":"at that time, as far as my endogenous secretion."},{"speaker":"[Mike]","startTime":1426.382,"endTime":1429.7250000000001,"body":"Melatonin works really well. If you"},{"speaker":"[Mike]","startTime":1426.382,"endTime":1429.7250000000001,"body":"look at the studies on melatonin, where it"},{"speaker":"[Mike]","startTime":1429.7450000000001,"endTime":1435.58,"body":"has the greatest degree of efficacy"},{"speaker":"[Mike]","startTime":1429.7450000000001,"endTime":1435.58,"body":"is with jet lag. and resetting circadian rhythm."},{"speaker":"[Mike]","startTime":1436.32,"endTime":1440.501,"body":"So if I was to fly to Norway and it's"},{"speaker":"[Mike]","startTime":1436.32,"endTime":1440.501,"body":"like, it's 3 p.m. there and it's like, well,"},{"speaker":"[Mike]","startTime":1440.521,"endTime":1445.963,"body":"it's what? 3.30 there, it's 7.30 here."},{"speaker":"[Mike]","startTime":1440.521,"endTime":1445.963,"body":"There's a huge time difference, right? So to"},{"speaker":"[Mike]","startTime":1446.163,"endTime":1452.145,"body":"entrain my circadian rhythm, I'd have"},{"speaker":"[Mike]","startTime":1446.163,"endTime":1452.145,"body":"to get onto Norway time as quick as possible."},{"speaker":"[Mike]","startTime":1452.765,"endTime":1457.106,"body":"Melatonin could help with that, right?"},{"speaker":"[Mike]","startTime":1452.765,"endTime":1457.106,"body":"That's where I've seen a great deal of efficacy"},{"speaker":"[Mike]","startTime":1457.666,"endTime":1463.1480000000001,"body":"is like just getting into that certain"},{"speaker":"[Mike]","startTime":1457.666,"endTime":1463.1480000000001,"body":"time zone. But on a day-to-day basis, It doesn't"},{"speaker":"[Mike]","startTime":1463.1680000000001,"endTime":1470.47,"body":"seem to help with shift work. Now, that"},{"speaker":"[Mike]","startTime":1463.1680000000001,"endTime":1470.47,"body":"said, anecdotally, some people love it, right?"},{"speaker":"[Mike]","startTime":1472.15,"endTime":1475.991,"body":"And that's something also, once again,"},{"speaker":"[Mike]","startTime":1472.15,"endTime":1475.991,"body":"I could answer everything with like, well,"},{"speaker":"[Mike]","startTime":1476.011,"endTime":1480.512,"body":"it depends, it's individual, right?"},{"speaker":"[Mike]","startTime":1476.011,"endTime":1480.512,"body":"It really depends. Some people handle it well."},{"speaker":"[Mike]","startTime":1480.592,"endTime":1483.633,"body":"I've had clients take 10 milligrams"},{"speaker":"[Mike]","startTime":1480.592,"endTime":1483.633,"body":"and they love it. And they're just like, yeah,"},{"speaker":"[Mike]","startTime":1483.673,"endTime":1487.194,"body":"I'm not groggy in the morning. I don't"},{"speaker":"[Mike]","startTime":1483.673,"endTime":1487.194,"body":"have a melatonin hangover. I slept solid eight"},{"speaker":"[Mike]","startTime":1487.234,"endTime":1492.724,"body":"hours. I feel great, right? In that"},{"speaker":"[Mike]","startTime":1487.234,"endTime":1492.724,"body":"regard, it can be really benign. It's a relatively"},{"speaker":"[Mike]","startTime":1492.7640000000001,"endTime":1497.709,"body":"benign supplement in that you can take"},{"speaker":"[Mike]","startTime":1492.7640000000001,"endTime":1497.709,"body":"ridiculous doses and I don't recommend anybody"},{"speaker":"[Mike]","startTime":1497.729,"endTime":1504.615,"body":"does. I did listen to a podcast a few"},{"speaker":"[Mike]","startTime":1497.729,"endTime":1504.615,"body":"years back and there's a physician out of the"},{"speaker":"[Mike]","startTime":1504.7350000000001,"endTime":1511.342,"body":"US and he was recommending like 50 up"},{"speaker":"[Mike]","startTime":1504.7350000000001,"endTime":1511.342,"body":"to 100 milligrams and I was like, wow, that's"},{"speaker":"[Mike]","startTime":1511.382,"endTime":1516.747,"body":"a really big dose. I don't know what"},{"speaker":"[Mike]","startTime":1511.382,"endTime":1516.747,"body":"his basis for that was and I don't recommend"},{"speaker":"[Mike]","startTime":1516.767,"endTime":1521.6190000000001,"body":"doing that. You generally will get into"},{"speaker":"[Mike]","startTime":1516.767,"endTime":1521.6190000000001,"body":"rebound insomnia if you get into like the three,"},{"speaker":"[Mike]","startTime":1521.859,"endTime":1525.743,"body":"the five, the seven, the 10 milligram"},{"speaker":"[Mike]","startTime":1521.859,"endTime":1525.743,"body":"doses. So it's individual for sure."},{"speaker":"[Johan Vesters]","startTime":1527.218,"endTime":1528.839,"body":"So as for the jet lag stuff,"},{"speaker":"[Mike]","startTime":1529.689,"endTime":1529.836,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":1530.06,"endTime":1533.203,"body":"I would kind of like almost"},{"speaker":"[Johan Vesters]","startTime":1530.06,"endTime":1533.203,"body":"compare that to when someone is on a certain"},{"speaker":"[Johan Vesters]","startTime":1533.223,"endTime":1536.326,"body":"shift for a week and then the"},{"speaker":"[Johan Vesters]","startTime":1533.223,"endTime":1536.326,"body":"next week is like a different or, you know,"},{"speaker":"[Johan Vesters]","startTime":1537.1870000000001,"endTime":1537.367,"body":"would"},{"speaker":"[Mike]","startTime":1537.199,"endTime":1537.422,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":1537.387,"endTime":1540.3690000000001,"body":"that, would that be a scenario"},{"speaker":"[Johan Vesters]","startTime":1537.387,"endTime":1540.3690000000001,"body":"where you could utilize that?"},{"speaker":"[Mike]","startTime":1543.496,"endTime":1546.999,"body":"Maybe, yeah. And I know what those shifts"},{"speaker":"[Mike]","startTime":1543.496,"endTime":1546.999,"body":"you're talking about, they're sort of like"},{"speaker":"[Mike]","startTime":1547.1190000000001,"endTime":1551.162,"body":"escalating, where it's like someone"},{"speaker":"[Mike]","startTime":1547.1190000000001,"endTime":1551.162,"body":"might work days, might be working like a 7"},{"speaker":"[Mike]","startTime":1551.222,"endTime":1556.627,"body":"a.m. to 7 p.m. Then they switch to like"},{"speaker":"[Mike]","startTime":1551.222,"endTime":1556.627,"body":"a 12 p.m. to a 12 a.m. And then maybe they're"},{"speaker":"[Mike]","startTime":1556.6670000000001,"endTime":1560.531,"body":"on like a, I don't even know, 3 a.m."},{"speaker":"[Mike]","startTime":1556.6670000000001,"endTime":1560.531,"body":"to 3 p.m. Like something crazy like that sort"},{"speaker":"[Mike]","startTime":1560.551,"endTime":1565.455,"body":"of gets later and later and later. If"},{"speaker":"[Mike]","startTime":1560.551,"endTime":1565.455,"body":"you're trying to sort of like set your sleep"},{"speaker":"[Mike]","startTime":1565.4950000000001,"endTime":1571.588,"body":"up for that, that might be an option,"},{"speaker":"[Mike]","startTime":1565.4950000000001,"endTime":1571.588,"body":"right? Because in a scenario like that, You"},{"speaker":"[Mike]","startTime":1571.628,"endTime":1576.771,"body":"really want what I call pre-sleep, right?"},{"speaker":"[Mike]","startTime":1571.628,"endTime":1576.771,"body":"Like pre-sleep before your shift. Because if"},{"speaker":"[Mike]","startTime":1576.7920000000001,"endTime":1580.895,"body":"you think about, let's say a normal"},{"speaker":"[Mike]","startTime":1576.7920000000001,"endTime":1580.895,"body":"working person is like, go to bed at 10, get"},{"speaker":"[Mike]","startTime":1580.935,"endTime":1585.6580000000001,"body":"up at 6 a.m., get ready, go to work"},{"speaker":"[Mike]","startTime":1580.935,"endTime":1585.6580000000001,"body":"for 8 a.m. Right? So I basically have eight"},{"speaker":"[Mike]","startTime":1585.718,"endTime":1594.545,"body":"hours of pre-work sleep, right? If you're"},{"speaker":"[Mike]","startTime":1585.718,"endTime":1594.545,"body":"working like 3 p.m. to 3 a.m., you probably"},{"speaker":"[Mike]","startTime":1594.605,"endTime":1600.4,"body":"want to pre-sleep, right? As late as"},{"speaker":"[Mike]","startTime":1594.605,"endTime":1600.4,"body":"possible. You always sort of set it up, and"},{"speaker":"[Mike]","startTime":1600.44,"endTime":1605.5420000000001,"body":"I tell my clients this, you set it up"},{"speaker":"[Mike]","startTime":1600.44,"endTime":1605.5420000000001,"body":"where it's like, your shift is, regardless"},{"speaker":"[Mike]","startTime":1605.582,"endTime":1611.444,"body":"of the time of day, that's your morning."},{"speaker":"[Mike]","startTime":1605.582,"endTime":1611.444,"body":"So it's like, and this segues into nutrition"},{"speaker":"[Mike]","startTime":1611.464,"endTime":1617.607,"body":"a bit. It's like my first meal of the"},{"speaker":"[Mike]","startTime":1611.464,"endTime":1617.607,"body":"day, my breakfast, would be after I've woken"},{"speaker":"[Mike]","startTime":1617.6870000000001,"endTime":1622.729,"body":"up, because I'm breaking the fast of"},{"speaker":"[Mike]","startTime":1617.6870000000001,"endTime":1622.729,"body":"sleeping, and it's before I go to work on day"},{"speaker":"[Mike]","startTime":1622.769,"endTime":1629.544,"body":"shift. So if I'm working, as an example,"},{"speaker":"[Mike]","startTime":1622.769,"endTime":1629.544,"body":"if I'm working 8 a.m. to 6 p.m. That's my day"},{"speaker":"[Mike]","startTime":1629.564,"endTime":1634.7250000000001,"body":"shift. I'm gonna get up at like 5.30,"},{"speaker":"[Mike]","startTime":1629.564,"endTime":1634.7250000000001,"body":"six o'clock in the morning and my first meal"},{"speaker":"[Mike]","startTime":1634.7450000000001,"endTime":1641.627,"body":"is gonna happen about 6.30, right? And"},{"speaker":"[Mike]","startTime":1634.7450000000001,"endTime":1641.627,"body":"then that's my first meal. Now, if I was to"},{"speaker":"[Mike]","startTime":1641.727,"endTime":1646.788,"body":"sleep before my nights at 6 p.m. and"},{"speaker":"[Mike]","startTime":1641.727,"endTime":1646.788,"body":"let's say I sleep all the way until, if I'm"},{"speaker":"[Mike]","startTime":1646.8880000000001,"endTime":1651.65,"body":"really lucky and the planets are aligned,"},{"speaker":"[Mike]","startTime":1646.8880000000001,"endTime":1651.65,"body":"I sleep all the way till 4 p.m. and I wake"},{"speaker":"[Mike]","startTime":1651.77,"endTime":1657.891,"body":"up and my first meal of the day, my"},{"speaker":"[Mike]","startTime":1651.77,"endTime":1657.891,"body":"breakfast, is gonna be at 5 p.m., right? So..."},{"speaker":"[Mike]","startTime":1658.9,"endTime":1661.647,"body":"I'm talking about two different things"},{"speaker":"[Mike]","startTime":1658.9,"endTime":1661.647,"body":"here at once. I'm talking about pre-sleep,"},{"speaker":"[Mike]","startTime":1662.048,"endTime":1666.1580000000001,"body":"which is important. And I'm also talking"},{"speaker":"[Mike]","startTime":1662.048,"endTime":1666.1580000000001,"body":"about where the nutrition sort of comes in,"},{"speaker":"[Mike]","startTime":1666.338,"endTime":1668.303,"body":"setting up your meals, right? So."},{"speaker":"[Johan Vesters]","startTime":1668.19,"endTime":1673.294,"body":"Yeah. Yeah, that's another"},{"speaker":"[Johan Vesters]","startTime":1668.19,"endTime":1673.294,"body":"one. Even because kind of going back to what"},{"speaker":"[Johan Vesters]","startTime":1673.314,"endTime":1677.217,"body":"I just said, because I'm basing"},{"speaker":"[Johan Vesters]","startTime":1673.314,"endTime":1677.217,"body":"this kind of off one of one of my clients currently,"},{"speaker":"[Johan Vesters]","startTime":1677.757,"endTime":1680.96,"body":"because they have three and"},{"speaker":"[Johan Vesters]","startTime":1677.757,"endTime":1680.96,"body":"it kind of like rotates, you know what I mean?"},{"speaker":"[Mike]","startTime":1681.69,"endTime":1681.7740000000001,"body":"Yep."},{"speaker":"[Johan Vesters]","startTime":1681.881,"endTime":1685.123,"body":"But then what they'll sometimes"},{"speaker":"[Johan Vesters]","startTime":1681.881,"endTime":1685.123,"body":"do is he's like, well, I need to kind of like"},{"speaker":"[Johan Vesters]","startTime":1685.163,"endTime":1689.987,"body":"reset. And then instead of"},{"speaker":"[Johan Vesters]","startTime":1685.163,"endTime":1689.987,"body":"getting, you know, reset, like instead of actually"},{"speaker":"[Johan Vesters]","startTime":1690.007,"endTime":1694.5710000000001,"body":"getting more sleep, then it's"},{"speaker":"[Johan Vesters]","startTime":1690.007,"endTime":1694.5710000000001,"body":"almost like, no, they just kept a night sleeping"},{"speaker":"[Johan Vesters]","startTime":1694.671,"endTime":1698.615,"body":"almost, you know, they get"},{"speaker":"[Johan Vesters]","startTime":1694.671,"endTime":1698.615,"body":"like two to four hours and And then it's"},{"speaker":"[Mike]","startTime":1698.544,"endTime":1698.88,"body":"Yeah"},{"speaker":"[Johan Vesters]","startTime":1698.635,"endTime":1701.226,"body":"like, oh, and then I'll take"},{"speaker":"[Johan Vesters]","startTime":1698.635,"endTime":1701.226,"body":"it from there. You know what"},{"speaker":"[Mike]","startTime":1701.816,"endTime":1702.056,"body":"Well,"},{"speaker":"[Johan Vesters]","startTime":1701.97,"endTime":1702.191,"body":"I mean? I"},{"speaker":"[Mike]","startTime":1702.176,"endTime":1702.516,"body":"yeah,"},{"speaker":"[Johan Vesters]","startTime":1702.211,"endTime":1702.713,"body":"was like, fuck,"},{"speaker":"[Mike]","startTime":1702.556,"endTime":1702.976,"body":"I'm shaking"},{"speaker":"[Johan Vesters]","startTime":1702.733,"endTime":1703.195,"body":"that's rough."},{"speaker":"[Mike]","startTime":1703.016,"endTime":1710.02,"body":"my head about doing that. And geez,"},{"speaker":"[Mike]","startTime":1703.016,"endTime":1710.02,"body":"you know, it makes me cringe. Part of it makes"},{"speaker":"[Mike]","startTime":1710.04,"endTime":1716.083,"body":"me cringe, but I also understand it."},{"speaker":"[Mike]","startTime":1710.04,"endTime":1716.083,"body":"And that's that whole getting back, you know,"},{"speaker":"[Mike]","startTime":1716.103,"endTime":1716.844,"body":"I'm using fancy words"},{"speaker":"[Johan Vesters]","startTime":1716.702,"endTime":1716.828,"body":"Hmm."},{"speaker":"[Mike]","startTime":1716.884,"endTime":1720.906,"body":"here, circadian rhythm and trainment,"},{"speaker":"[Mike]","startTime":1716.884,"endTime":1720.906,"body":"right? Getting back into a normal circadian"},{"speaker":"[Mike]","startTime":1720.926,"endTime":1725.108,"body":"rhythm pattern. And that's really important."},{"speaker":"[Mike]","startTime":1720.926,"endTime":1725.108,"body":"Like if you have a great schedule and let's"},{"speaker":"[Mike]","startTime":1725.128,"endTime":1729.41,"body":"say, let's say you're a firefighter"},{"speaker":"[Mike]","startTime":1725.128,"endTime":1729.41,"body":"and you do 24 hour shifts. I don't do 24s,"},{"speaker":"[Mike]","startTime":1729.47,"endTime":1734.681,"body":"but if you do 24s or you do 48s, you"},{"speaker":"[Mike]","startTime":1729.47,"endTime":1734.681,"body":"don't work that much over the course of a month."},{"speaker":"[Mike]","startTime":1734.721,"endTime":1740.9650000000001,"body":"So it does give you time to get back"},{"speaker":"[Mike]","startTime":1734.721,"endTime":1740.9650000000001,"body":"into a normal rhythm. And that's really important."},{"speaker":"[Mike]","startTime":1741.865,"endTime":1746.788,"body":"That's something, you know, I talk about"},{"speaker":"[Mike]","startTime":1741.865,"endTime":1746.788,"body":"sleep as a priority, but talking about getting"},{"speaker":"[Mike]","startTime":1746.848,"endTime":1751.391,"body":"back into a normal sleeping pattern,"},{"speaker":"[Mike]","startTime":1746.848,"endTime":1751.391,"body":"that's probably your number one priority, right?"},{"speaker":"[Mike]","startTime":1751.751,"endTime":1756.654,"body":"Like as soon as you're finished your"},{"speaker":"[Mike]","startTime":1751.751,"endTime":1756.654,"body":"nights and you have some days off, it's really"},{"speaker":"[Mike]","startTime":1756.674,"endTime":1760.7440000000001,"body":"important. And if that involves staying"},{"speaker":"[Mike]","startTime":1756.674,"endTime":1760.7440000000001,"body":"awake, and being a little sleep deprived, let's"},{"speaker":"[Mike]","startTime":1760.7640000000001,"endTime":1765.227,"body":"say that first day, but then after your"},{"speaker":"[Mike]","startTime":1760.7640000000001,"endTime":1765.227,"body":"night. So this is what I'll do. Like if I have"},{"speaker":"[Mike]","startTime":1765.247,"endTime":1770.91,"body":"a really crappy night on my last night"},{"speaker":"[Mike]","startTime":1765.247,"endTime":1770.91,"body":"shift, I come home, I'm not sleeping. I'm just"},{"speaker":"[Mike]","startTime":1770.93,"endTime":1775.933,"body":"gonna like suck it up, get through the"},{"speaker":"[Mike]","startTime":1770.93,"endTime":1775.933,"body":"day. And then that night it's like, yeah, I'll"},{"speaker":"[Mike]","startTime":1775.993,"endTime":1779.795,"body":"probably be tired. I'm gonna try to"},{"speaker":"[Mike]","startTime":1775.993,"endTime":1779.795,"body":"set everything up good. Like no electronics,"},{"speaker":"[Mike]","startTime":1780.255,"endTime":1784.6970000000001,"body":"shut the caffeine down early, go to"},{"speaker":"[Mike]","startTime":1780.255,"endTime":1784.6970000000001,"body":"bed, like make sure my sleep hygiene is like"},{"speaker":"[Mike]","startTime":1784.857,"endTime":1790.349,"body":"on point. And hopefully that night I'll"},{"speaker":"[Mike]","startTime":1784.857,"endTime":1790.349,"body":"get a solid sleep. and that gets me back into"},{"speaker":"[Mike]","startTime":1790.529,"endTime":1797.1970000000001,"body":"the normal sleep-wake cycle. Really,"},{"speaker":"[Mike]","startTime":1790.529,"endTime":1797.1970000000001,"body":"really important. From a career longevity point"},{"speaker":"[Mike]","startTime":1797.237,"endTime":1802.422,"body":"of view, that's the number one thing"},{"speaker":"[Mike]","startTime":1797.237,"endTime":1802.422,"body":"you can do, right? Is you're constantly battling"},{"speaker":"[Mike]","startTime":1802.462,"endTime":1807.588,"body":"sleep deprivation and circadian rhythm"},{"speaker":"[Mike]","startTime":1802.462,"endTime":1807.588,"body":"disruption. So your number one goal is circadian"},{"speaker":"[Mike]","startTime":1807.628,"endTime":1810.691,"body":"rhythm entrainment, getting back into"},{"speaker":"[Mike]","startTime":1807.628,"endTime":1810.691,"body":"that normal sleep-wake cycle."},{"speaker":"[Johan Vesters]","startTime":1811.778,"endTime":1817.025,"body":"Yeah. Yeah, it's tough as well"},{"speaker":"[Johan Vesters]","startTime":1811.778,"endTime":1817.025,"body":"because I have people who are in their 40s,"},{"speaker":"[Johan Vesters]","startTime":1817.105,"endTime":1819.849,"body":"50s, some 2030s, you know."},{"speaker":"[Mike]","startTime":1820.38,"endTime":1820.728,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":1822.238,"endTime":1825.521,"body":"It also just kind of depends"},{"speaker":"[Johan Vesters]","startTime":1822.238,"endTime":1825.521,"body":"if it's something they just kind of do. Because"},{"speaker":"[Johan Vesters]","startTime":1825.5610000000001,"endTime":1828.7450000000001,"body":"I do know a few who kind of"},{"speaker":"[Johan Vesters]","startTime":1825.5610000000001,"endTime":1828.7450000000001,"body":"do that for summer, you know, like they're"},{"speaker":"[Johan Vesters]","startTime":1828.785,"endTime":1831.929,"body":"off from their studies and"},{"speaker":"[Johan Vesters]","startTime":1828.785,"endTime":1831.929,"body":"they'll just do that to earn a little extra"},{"speaker":"[Johan Vesters]","startTime":1831.989,"endTime":1836.234,"body":"money. But also people who"},{"speaker":"[Johan Vesters]","startTime":1831.989,"endTime":1836.234,"body":"kind of like continue to do that for, you know,"},{"speaker":"[Johan Vesters]","startTime":1836.2540000000001,"endTime":1840.719,"body":"like you, you know, 30 years"},{"speaker":"[Johan Vesters]","startTime":1836.2540000000001,"endTime":1840.719,"body":"fucking adds up, you know,"},{"speaker":"[Mike]","startTime":1840.74,"endTime":1841.4,"body":"It does add"},{"speaker":"[Johan Vesters]","startTime":1841.3,"endTime":1841.46,"body":"like"},{"speaker":"[Mike]","startTime":1841.46,"endTime":1842.44,"body":"up. Yeah."},{"speaker":"[Johan Vesters]","startTime":1841.68,"endTime":1842.8210000000001,"body":"it's a long term, like."},{"speaker":"[Mike]","startTime":1844.38,"endTime":1849.902,"body":"Like I'm, uh, I, I know how I'm going"},{"speaker":"[Mike]","startTime":1844.38,"endTime":1849.902,"body":"to feel when I'm really sleep deprived. And"},{"speaker":"[Mike]","startTime":1850.882,"endTime":1854.2630000000001,"body":"it's interesting. I have this conversation"},{"speaker":"[Mike]","startTime":1850.882,"endTime":1854.2630000000001,"body":"with other people and they talk about being"},{"speaker":"[Mike]","startTime":1854.303,"endTime":1858.204,"body":"tired. I'm so tired. And I'm just like,"},{"speaker":"[Mike]","startTime":1854.303,"endTime":1858.204,"body":"no, you don't understand. You don't understand."},{"speaker":"[Mike]","startTime":1858.224,"endTime":1863.9460000000001,"body":"You can be so tired that it's like every"},{"speaker":"[Mike]","startTime":1858.224,"endTime":1863.9460000000001,"body":"nerve in your body hurts. Like that's true"},{"speaker":"[Mike]","startTime":1863.9660000000001,"endTime":1871.18,"body":"sleep deprivation. Um, but, but over"},{"speaker":"[Mike]","startTime":1863.9660000000001,"endTime":1871.18,"body":"the course, yeah. Like, I mean, four hours"},{"speaker":"[Mike]","startTime":1871.24,"endTime":1876.521,"body":"of sleep, five hours of sleep, six,"},{"speaker":"[Mike]","startTime":1871.24,"endTime":1876.521,"body":"seven, zero hours of sleep. And then I'm very"},{"speaker":"[Mike]","startTime":1876.621,"endTime":1882.883,"body":"self-aware in what I'm able to do, right?"},{"speaker":"[Mike]","startTime":1876.621,"endTime":1882.883,"body":"So if I'm like, oh, I feel this tired, okay,"},{"speaker":"[Mike]","startTime":1882.943,"endTime":1887.464,"body":"well I know I can do some maybe zone"},{"speaker":"[Mike]","startTime":1882.943,"endTime":1887.464,"body":"one, easily do zone one cardio, might be able"},{"speaker":"[Mike]","startTime":1887.484,"endTime":1890.705,"body":"to do zone two cardio. I know that's"},{"speaker":"[Mike]","startTime":1887.484,"endTime":1890.705,"body":"not gonna negatively affect me. Will probably"},{"speaker":"[Mike]","startTime":1890.7250000000001,"endTime":1896.386,"body":"make me feel better. I'm definitely,"},{"speaker":"[Mike]","startTime":1890.7250000000001,"endTime":1896.386,"body":"you know, if I'm sleep deprived, I'm definitely"},{"speaker":"[Mike]","startTime":1896.4660000000001,"endTime":1902.2160000000001,"body":"not gonna do some any high intense intervals,"},{"speaker":"[Mike]","startTime":1896.4660000000001,"endTime":1902.2160000000001,"body":"any CrossFit-y CrossFit stuff. no chance that's"},{"speaker":"[Mike]","startTime":1902.236,"endTime":1910.621,"body":"happening, right? One rep maxes, back"},{"speaker":"[Mike]","startTime":1902.236,"endTime":1910.621,"body":"squat, probably not. Doing sets of 20, probably"},{"speaker":"[Mike]","startTime":1910.661,"endTime":1917.584,"body":"not. But it's like, I understand my"},{"speaker":"[Mike]","startTime":1910.661,"endTime":1917.584,"body":"limits on that. I understand what I can handle"},{"speaker":"[Mike]","startTime":1917.624,"endTime":1923.828,"body":"as far as external stressors. But that's"},{"speaker":"[Mike]","startTime":1917.624,"endTime":1923.828,"body":"come over the course of 30 years, right? And"},{"speaker":"[Mike]","startTime":1924.348,"endTime":1928.23,"body":"you do figure that out. And I think"},{"speaker":"[Mike]","startTime":1924.348,"endTime":1928.23,"body":"it's important to figure that out early. And"},{"speaker":"[Mike]","startTime":1928.69,"endTime":1934.172,"body":"you definitely have to have not pushing"},{"speaker":"[Mike]","startTime":1928.69,"endTime":1934.172,"body":"through. There's a time and a place that's"},{"speaker":"[Mike]","startTime":1934.192,"endTime":1938.634,"body":"like, yeah, okay, I have fatigue, should"},{"speaker":"[Mike]","startTime":1934.192,"endTime":1938.634,"body":"I train? There's a time and a place to say"},{"speaker":"[Mike]","startTime":1938.694,"endTime":1942.455,"body":"yes. I think people can easily make"},{"speaker":"[Mike]","startTime":1938.694,"endTime":1942.455,"body":"the excuse not to train and then you fall."},{"speaker":"[Mike]","startTime":1943.075,"endTime":1946.876,"body":"I believe we talked about this last"},{"speaker":"[Mike]","startTime":1943.075,"endTime":1946.876,"body":"time, you fall into that pattern of like, oh,"},{"speaker":"[Mike]","startTime":1946.916,"endTime":1950.617,"body":"I'm just tired, so I'm going to take"},{"speaker":"[Mike]","startTime":1946.916,"endTime":1950.617,"body":"a day off. Well, you know what? Sometimes you"},{"speaker":"[Mike]","startTime":1950.657,"endTime":1956.339,"body":"do have to say, suck it up, buttercup,"},{"speaker":"[Mike]","startTime":1950.657,"endTime":1956.339,"body":"and get the fuck to the gym. But if we're talking"},{"speaker":"[Mike]","startTime":1956.359,"endTime":1960.212,"body":"about sleep deprivation, it's like,"},{"speaker":"[Mike]","startTime":1956.359,"endTime":1960.212,"body":"you need to sort of figure out what's going"},{"speaker":"[Mike]","startTime":1960.232,"endTime":1965.756,"body":"to do the least amount of harm because"},{"speaker":"[Mike]","startTime":1960.232,"endTime":1965.756,"body":"training is a stressor. People don't and often"},{"speaker":"[Mike]","startTime":1965.796,"endTime":1971.04,"body":"people fail to realize that like any"},{"speaker":"[Mike]","startTime":1965.796,"endTime":1971.04,"body":"type of training is a stress. Human beings"},{"speaker":"[Mike]","startTime":1971.1000000000001,"endTime":1975.163,"body":"are awesome pieces of machinery where"},{"speaker":"[Mike]","startTime":1971.1000000000001,"endTime":1975.163,"body":"we can adapt to that stress and get bigger,"},{"speaker":"[Mike]","startTime":1975.183,"endTime":1979.906,"body":"faster, stronger, right? But stress"},{"speaker":"[Mike]","startTime":1975.183,"endTime":1979.906,"body":"has to be in the right dose, right? Devil's"},{"speaker":"[Mike]","startTime":1979.9460000000001,"endTime":1986.431,"body":"always in the dose. So we need to consider"},{"speaker":"[Mike]","startTime":1979.9460000000001,"endTime":1986.431,"body":"training as a stress and sleep deprivation"},{"speaker":"[Mike]","startTime":1986.451,"endTime":1991.73,"body":"is a stress. this is where the synergistic"},{"speaker":"[Mike]","startTime":1986.451,"endTime":1991.73,"body":"effect happens, one plus one equals 10, right?"},{"speaker":"[Mike]","startTime":1992.19,"endTime":1996.652,"body":"As far as the compounding effects of"},{"speaker":"[Mike]","startTime":1992.19,"endTime":1996.652,"body":"the stressor. So if I've got zero hours of"},{"speaker":"[Mike]","startTime":1996.712,"endTime":2002.4560000000001,"body":"sleep, but I'm Johnny Rocket and I wanna"},{"speaker":"[Mike]","startTime":1996.712,"endTime":2002.4560000000001,"body":"do CrossFit, and I'm gonna blow myself up that"},{"speaker":"[Mike]","startTime":2002.476,"endTime":2007.818,"body":"day at the gym, your recovery from that"},{"speaker":"[Mike]","startTime":2002.476,"endTime":2007.818,"body":"is gonna be impeded so much, you have no idea,"},{"speaker":"[Mike]","startTime":2008.019,"endTime":2013.722,"body":"right? It's like, Dr. Matthew Walker"},{"speaker":"[Mike]","startTime":2008.019,"endTime":2013.722,"body":"has a great book on, it's called Why We Sleep."},{"speaker":"[Mike]","startTime":2014.622,"endTime":2018.448,"body":"And he's definitely one of the best"},{"speaker":"[Mike]","startTime":2014.622,"endTime":2018.448,"body":"sleep experts out there. And he talks about"},{"speaker":"[Mike]","startTime":2018.709,"endTime":2024.673,"body":"how insulin resistant we can become"},{"speaker":"[Mike]","startTime":2018.709,"endTime":2024.673,"body":"on a night of sleep deprivation and where our"},{"speaker":"[Mike]","startTime":2025.614,"endTime":2032.3600000000001,"body":"body will preferentially partition calories"},{"speaker":"[Mike]","startTime":2025.614,"endTime":2032.3600000000001,"body":"into fat versus replacing glycogen or down"},{"speaker":"[Mike]","startTime":2032.42,"endTime":2037.864,"body":"regulating muscle protein synthesis."},{"speaker":"[Mike]","startTime":2032.42,"endTime":2037.864,"body":"The effects of sleep deprivation can be really"},{"speaker":"[Mike]","startTime":2037.904,"endTime":2045.3500000000001,"body":"profound acutely and chronically. And"},{"speaker":"[Mike]","startTime":2037.904,"endTime":2045.3500000000001,"body":"if you couple that with trying to train, especially"},{"speaker":"[Mike]","startTime":2045.3700000000001,"endTime":2049.87,"body":"in a performance-based sport, you It's"},{"speaker":"[Mike]","startTime":2045.3700000000001,"endTime":2049.87,"body":"going to result in the machine breaking down"},{"speaker":"[Mike]","startTime":2049.93,"endTime":2052.379,"body":"over time, for sure. I know I got"},{"speaker":"[Johan Vesters]","startTime":2052.415,"endTime":2052.595,"body":"Yeah."},{"speaker":"[Mike]","startTime":2052.439,"endTime":2053.703,"body":"on total in there. Yeah."},{"speaker":"[Johan Vesters]","startTime":2054.3759999999997,"endTime":2057.339,"body":"No, but it's, it's good that"},{"speaker":"[Johan Vesters]","startTime":2054.3759999999997,"endTime":2057.339,"body":"you brought that up. Cause I know if you, uh,"},{"speaker":"[Johan Vesters]","startTime":2057.979,"endTime":2063.104,"body":"who do, who do CrossFit and"},{"speaker":"[Johan Vesters]","startTime":2057.979,"endTime":2063.104,"body":"including a client of mine, preferably six"},{"speaker":"[Johan Vesters]","startTime":2063.124,"endTime":2067.768,"body":"times a week, you know, five,"},{"speaker":"[Johan Vesters]","startTime":2063.124,"endTime":2067.768,"body":"six times, um, usually on very little sleep."},{"speaker":"[Johan Vesters]","startTime":2068.6079999999997,"endTime":2071.2709999999997,"body":"Like it's, so it's, it's actually"},{"speaker":"[Johan Vesters]","startTime":2068.6079999999997,"endTime":2071.2709999999997,"body":"a good thing that we, that we're talking about"},{"speaker":"[Johan Vesters]","startTime":2071.311,"endTime":2075.514,"body":"this because it's also one"},{"speaker":"[Johan Vesters]","startTime":2071.311,"endTime":2075.514,"body":"of those things because you did mention, right?"},{"speaker":"[Johan Vesters]","startTime":2075.554,"endTime":2081.964,"body":"Stress. We, we think, oh, that's,"},{"speaker":"[Johan Vesters]","startTime":2075.554,"endTime":2081.964,"body":"that's work. or financial stress or relationships."},{"speaker":"[Johan Vesters]","startTime":2082.945,"endTime":2087.39,"body":"But the body, as much as, because"},{"speaker":"[Johan Vesters]","startTime":2082.945,"endTime":2087.39,"body":"I have this conversation all the time, because"},{"speaker":"[Johan Vesters]","startTime":2087.43,"endTime":2092.3360000000002,"body":"people think like, hey, it's"},{"speaker":"[Johan Vesters]","startTime":2087.43,"endTime":2092.3360000000002,"body":"my stress relief. Working out is my way of"},{"speaker":"[Johan Vesters]","startTime":2092.416,"endTime":2095.619,"body":"de-stressing. Actually, no."},{"speaker":"[Mike]","startTime":2096.764,"endTime":2097.524,"body":"Well, yeah,"},{"speaker":"[Johan Vesters]","startTime":2097.281,"endTime":2097.4410000000003,"body":"It's..."},{"speaker":"[Mike]","startTime":2098.1240000000003,"endTime":2101.166,"body":"you do have to be sympathetic when people"},{"speaker":"[Mike]","startTime":2098.1240000000003,"endTime":2101.166,"body":"say that because I totally"},{"speaker":"[Johan Vesters]","startTime":2100.942,"endTime":2101.184,"body":"Yeah,"},{"speaker":"[Mike]","startTime":2101.206,"endTime":2101.906,"body":"get that, right?"},{"speaker":"[Johan Vesters]","startTime":2102.331,"endTime":2102.452,"body":"me"},{"speaker":"[Mike]","startTime":2102.427,"endTime":2102.547,"body":"And"},{"speaker":"[Johan Vesters]","startTime":2102.492,"endTime":2102.734,"body":"too."},{"speaker":"[Mike]","startTime":2102.647,"endTime":2102.827,"body":"yet,"},{"speaker":"[Johan Vesters]","startTime":2102.835,"endTime":2102.976,"body":"It's"},{"speaker":"[Mike]","startTime":2102.847,"endTime":2102.867,"body":"I"},{"speaker":"[Johan Vesters]","startTime":2102.996,"endTime":2103.2780000000002,"body":"a nice"},{"speaker":"[Mike]","startTime":2103.207,"endTime":2104.428,"body":"mean,"},{"speaker":"[Johan Vesters]","startTime":2103.358,"endTime":2103.68,"body":"outlet."},{"speaker":"[Mike]","startTime":2104.508,"endTime":2109.791,"body":"oh yeah, I mean, the antidepressant"},{"speaker":"[Mike]","startTime":2104.508,"endTime":2109.791,"body":"effects of exercise are profound. They're huge,"},{"speaker":"[Mike]","startTime":2109.951,"endTime":2112.152,"body":"right? It's real, right? And people"},{"speaker":"[Johan Vesters]","startTime":2112.056,"endTime":2112.197,"body":"Yeah."},{"speaker":"[Mike]","startTime":2112.272,"endTime":2117.835,"body":"will, and you could be doing way worse"},{"speaker":"[Mike]","startTime":2112.272,"endTime":2117.835,"body":"things, right? Like when I have a client who"},{"speaker":"[Mike]","startTime":2117.855,"endTime":2120.757,"body":"wants to push through stuff and they're"},{"speaker":"[Mike]","startTime":2117.855,"endTime":2120.757,"body":"like, no, I can't give up the gym. It's like,"},{"speaker":"[Mike]","startTime":2121.277,"endTime":2126.039,"body":"that resonates with me. I get that."},{"speaker":"[Mike]","startTime":2121.277,"endTime":2126.039,"body":"And as a coach, sometimes you just got to like..."},{"speaker":"[Mike]","startTime":2126.588,"endTime":2130.29,"body":"pull back a little bit on and be like,"},{"speaker":"[Mike]","startTime":2126.588,"endTime":2130.29,"body":"okay, I understand you want to do this. And"},{"speaker":"[Mike]","startTime":2130.75,"endTime":2135.794,"body":"CrossFit is a great example because"},{"speaker":"[Mike]","startTime":2130.75,"endTime":2135.794,"body":"I trained at a high level, high level for me,"},{"speaker":"[Mike]","startTime":2135.854,"endTime":2140.337,"body":"relative for me. I tried to train at"},{"speaker":"[Mike]","startTime":2135.854,"endTime":2140.337,"body":"a very high competitive level for a very long"},{"speaker":"[Mike]","startTime":2140.357,"endTime":2145.6,"body":"period of time. And what I found as"},{"speaker":"[Mike]","startTime":2140.357,"endTime":2145.6,"body":"I started to get a little bit older, now this"},{"speaker":"[Mike]","startTime":2145.62,"endTime":2152.245,"body":"was in my late 30s, early 40s, I was"},{"speaker":"[Mike]","startTime":2145.62,"endTime":2152.245,"body":"getting really sick. So when I say really sick,"},{"speaker":"[Mike]","startTime":2152.265,"endTime":2157.188,"body":"it's like four to five to six times"},{"speaker":"[Mike]","startTime":2152.265,"endTime":2157.188,"body":"a year, I was coming down with... really bad"},{"speaker":"[Mike]","startTime":2157.228,"endTime":2161.891,"body":"respiratory infections, right? And I"},{"speaker":"[Mike]","startTime":2157.228,"endTime":2161.891,"body":"was like, man, like it was, my immune system"},{"speaker":"[Mike]","startTime":2161.911,"endTime":2168.994,"body":"was taking a pounding, but it's because"},{"speaker":"[Mike]","startTime":2161.911,"endTime":2168.994,"body":"I was pushing in a very anaerobic based sport"},{"speaker":"[Mike]","startTime":2169.935,"endTime":2174.658,"body":"and also trying to do shift work. And"},{"speaker":"[Mike]","startTime":2169.935,"endTime":2174.658,"body":"in addition, you know, lots of other stressors"},{"speaker":"[Mike]","startTime":2174.678,"endTime":2178.66,"body":"in my life, everybody has, right? It's"},{"speaker":"[Mike]","startTime":2174.678,"endTime":2178.66,"body":"like kids and work and relationship stress"},{"speaker":"[Mike]","startTime":2178.68,"endTime":2184.843,"body":"and all that. But it's like the basically"},{"speaker":"[Mike]","startTime":2178.68,"endTime":2184.843,"body":"the sleep deprivation, the performance based"},{"speaker":"[Mike]","startTime":2184.883,"endTime":2188.85,"body":"training. And then also travel in that"},{"speaker":"[Mike]","startTime":2184.883,"endTime":2188.85,"body":"too, right? I had a lot of travel at that time."},{"speaker":"[Mike]","startTime":2189.29,"endTime":2192.812,"body":"And that's also something else that'll"},{"speaker":"[Mike]","startTime":2189.29,"endTime":2192.812,"body":"absolutely crush your immune system is travel."},{"speaker":"[Mike]","startTime":2194.714,"endTime":2197.956,"body":"But that just caused me to realize,"},{"speaker":"[Mike]","startTime":2194.714,"endTime":2197.956,"body":"it's like, this is not sustainable for me,"},{"speaker":"[Mike]","startTime":2198.136,"endTime":2202.0190000000002,"body":"right? And so it's like, okay, my shift"},{"speaker":"[Mike]","startTime":2198.136,"endTime":2202.0190000000002,"body":"work, that's something that's not gonna change,"},{"speaker":"[Mike]","startTime":2202.039,"endTime":2205.901,"body":"or I chose not to change that, right?"},{"speaker":"[Mike]","startTime":2202.039,"endTime":2205.901,"body":"Some people do, they're like, okay, I can't"},{"speaker":"[Mike]","startTime":2205.921,"endTime":2210.385,"body":"do the shift work anymore. I'm gonna"},{"speaker":"[Mike]","startTime":2205.921,"endTime":2210.385,"body":"leave this shift work, get into a totally different"},{"speaker":"[Mike]","startTime":2210.425,"endTime":2214.507,"body":"career. And lo and behold, their life"},{"speaker":"[Mike]","startTime":2210.425,"endTime":2214.507,"body":"drastically changes when they're like, whoa."},{"speaker":"[Mike]","startTime":2215.024,"endTime":2221.105,"body":"I got lots of energy. I'm making progress"},{"speaker":"[Mike]","startTime":2215.024,"endTime":2221.105,"body":"in my sport of choice, whether that's aesthetic"},{"speaker":"[Mike]","startTime":2221.125,"endTime":2224.786,"body":"based or performance based. It's like"},{"speaker":"[Mike]","startTime":2221.125,"endTime":2224.786,"body":"my relationships are better, my mood's more"},{"speaker":"[Mike]","startTime":2224.826,"endTime":2228.347,"body":"stable. It's like, it can be a life"},{"speaker":"[Mike]","startTime":2224.826,"endTime":2228.347,"body":"changer to get out of that. But if you choose"},{"speaker":"[Mike]","startTime":2228.387,"endTime":2232.868,"body":"not to, and it's like, what did I have"},{"speaker":"[Mike]","startTime":2228.387,"endTime":2232.868,"body":"to change? Eventually I transitioned out of"},{"speaker":"[Mike]","startTime":2232.888,"endTime":2238.07,"body":"CrossFit and man, it completely changed."},{"speaker":"[Mike]","startTime":2232.888,"endTime":2238.07,"body":"I was like, wow, I'm not getting sick. Wow,"},{"speaker":"[Mike]","startTime":2238.15,"endTime":2242.231,"body":"I feel really good. I'm not beat up."},{"speaker":"[Mike]","startTime":2238.15,"endTime":2242.231,"body":"My joints don't hurt. Oh, I'm making progress"},{"speaker":"[Mike]","startTime":2243.031,"endTime":2246.621,"body":"from a body composition point of view"},{"speaker":"[Mike]","startTime":2243.031,"endTime":2246.621,"body":"now. Like lots of stuff happened when I got"},{"speaker":"[Mike]","startTime":2246.781,"endTime":2251.6240000000003,"body":"out of CrossFit. I'm not saying CrossFit's"},{"speaker":"[Mike]","startTime":2246.781,"endTime":2251.6240000000003,"body":"bad, but it's a very stressful sport, right?"},{"speaker":"[Johan Vesters]","startTime":2252.061,"endTime":2252.229,"body":"Yeah."},{"speaker":"[Mike]","startTime":2252.104,"endTime":2256.207,"body":"And you have to realize that if you're"},{"speaker":"[Mike]","startTime":2252.104,"endTime":2256.207,"body":"doing CrossFit and you're doing shift work,"},{"speaker":"[Mike]","startTime":2256.267,"endTime":2260.59,"body":"it's like those are two of the hardest"},{"speaker":"[Mike]","startTime":2256.267,"endTime":2260.59,"body":"things to do ever. And you put them together"},{"speaker":"[Mike]","startTime":2260.61,"endTime":2266.754,"body":"and it's like, rarely ever have I seen"},{"speaker":"[Mike]","startTime":2260.61,"endTime":2266.754,"body":"it be sustainable. And there's anomalies out"},{"speaker":"[Mike]","startTime":2266.775,"endTime":2271.238,"body":"there, right? There, without a doubt,"},{"speaker":"[Mike]","startTime":2266.775,"endTime":2271.238,"body":"there's some amazing athletes out there that"},{"speaker":"[Mike]","startTime":2271.258,"endTime":2275.814,"body":"can do both. But eventually, Eventually"},{"speaker":"[Mike]","startTime":2271.258,"endTime":2275.814,"body":"stuff happens."},{"speaker":"[Johan Vesters]","startTime":2276.514,"endTime":2279.856,"body":"I was going to say like, it's,"},{"speaker":"[Johan Vesters]","startTime":2276.514,"endTime":2279.856,"body":"it's probably still a matter of time. This"},{"speaker":"[Johan Vesters]","startTime":2279.876,"endTime":2283.859,"body":"is where, you know, some people"},{"speaker":"[Johan Vesters]","startTime":2279.876,"endTime":2283.859,"body":"are like very resilient. Others just notice"},{"speaker":"[Johan Vesters]","startTime":2283.899,"endTime":2288.362,"body":"right away. But I would say"},{"speaker":"[Johan Vesters]","startTime":2283.899,"endTime":2288.362,"body":"like at some point, you know, if it's a long"},{"speaker":"[Johan Vesters]","startTime":2288.402,"endTime":2292.645,"body":"term, I'm going to hit a wall"},{"speaker":"[Johan Vesters]","startTime":2288.402,"endTime":2292.645,"body":"and like, I mean, I hit a wall just from like"},{"speaker":"[Johan Vesters]","startTime":2293.166,"endTime":2294.226,"body":"work and."},{"speaker":"[Mike]","startTime":2295.053,"endTime":2295.2780000000002,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":2295.607,"endTime":2299.63,"body":"You know, also doing CrossFit"},{"speaker":"[Johan Vesters]","startTime":2295.607,"endTime":2299.63,"body":"without the sleep deprivation, even though"},{"speaker":"[Johan Vesters]","startTime":2299.67,"endTime":2299.971,"body":"I was"},{"speaker":"[Mike]","startTime":2301.305,"endTime":2301.529,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":2301.812,"endTime":2305.4230000000002,"body":"basically just going all the"},{"speaker":"[Johan Vesters]","startTime":2301.812,"endTime":2305.4230000000002,"body":"time, but you know, like That was without the"},{"speaker":"[Johan Vesters]","startTime":2305.443,"endTime":2306.746,"body":"shift work and stuff, you know"},{"speaker":"[Johan Vesters]","startTime":2305.443,"endTime":2306.746,"body":"what I mean?"},{"speaker":"[Mike]","startTime":2307.68,"endTime":2307.96,"body":"Oh yeah,"},{"speaker":"[Johan Vesters]","startTime":2307.929,"endTime":2308.129,"body":"And..."},{"speaker":"[Mike]","startTime":2308.7,"endTime":2312.541,"body":"everybody does have a breaking point."},{"speaker":"[Mike]","startTime":2308.7,"endTime":2312.541,"body":"Yeah. I mean, the question I get thrown at"},{"speaker":"[Mike]","startTime":2312.561,"endTime":2316.442,"body":"me a lot is they're like, okay, so if"},{"speaker":"[Mike]","startTime":2312.561,"endTime":2316.442,"body":"I, if you don't want me, so if I'm coming off"},{"speaker":"[Mike]","startTime":2316.462,"endTime":2320.323,"body":"a night shift, but I really want to"},{"speaker":"[Mike]","startTime":2316.462,"endTime":2320.323,"body":"train, but I know I'm sleep deprived, but you"},{"speaker":"[Mike]","startTime":2320.343,"endTime":2324.084,"body":"don't want me doing this CrossFit stuff."},{"speaker":"[Mike]","startTime":2320.343,"endTime":2324.084,"body":"It's like, what can I do? Cause it's like this"},{"speaker":"[Mike]","startTime":2324.1240000000003,"endTime":2327.505,"body":"client is like, Hey, I really want to"},{"speaker":"[Mike]","startTime":2324.1240000000003,"endTime":2327.505,"body":"train. This is really important to me. It makes"},{"speaker":"[Mike]","startTime":2327.525,"endTime":2336.568,"body":"me feel good. Um, it's my, it's my mental"},{"speaker":"[Mike]","startTime":2327.525,"endTime":2336.568,"body":"de-stressing. Um, This is my experience and"},{"speaker":"[Mike]","startTime":2336.608,"endTime":2341.331,"body":"this has been echoed in a lot of clients."},{"speaker":"[Mike]","startTime":2336.608,"endTime":2341.331,"body":"Um, stick to something, the monostructure."},{"speaker":"[Mike]","startTime":2341.351,"endTime":2345.913,"body":"Okay. This is going to sound really"},{"speaker":"[Mike]","startTime":2341.351,"endTime":2345.913,"body":"boring, but monostructural zone two cardio."},{"speaker":"[Mike]","startTime":2346.194,"endTime":2349.375,"body":"And people are going to be like, okay,"},{"speaker":"[Mike]","startTime":2346.194,"endTime":2349.375,"body":"what the hell is that? Like, so it's something"},{"speaker":"[Mike]","startTime":2349.395,"endTime":2352.517,"body":"like getting on the assault bike or"},{"speaker":"[Mike]","startTime":2349.395,"endTime":2352.517,"body":"getting on the treadmill or getting on the"},{"speaker":"[Mike]","startTime":2352.577,"endTime":2357.64,"body":"rower. Um, we can talk about each of"},{"speaker":"[Mike]","startTime":2352.577,"endTime":2357.64,"body":"those pieces of machinery specifically too,"},{"speaker":"[Mike]","startTime":2357.68,"endTime":2363.363,"body":"if you want to, some are better than"},{"speaker":"[Mike]","startTime":2357.68,"endTime":2363.363,"body":"others, but doing something cyclical in a controlled"},{"speaker":"[Mike]","startTime":2363.4230000000002,"endTime":2368.449,"body":"steady state manner. in zone 2 and I'm"},{"speaker":"[Mike]","startTime":2363.4230000000002,"endTime":2368.449,"body":"talking zone 2 that's where we're talking heart"},{"speaker":"[Mike]","startTime":2368.469,"endTime":2374.592,"body":"rate there. So you know for me zone"},{"speaker":"[Mike]","startTime":2368.469,"endTime":2374.592,"body":"2 is like 100 in and around like 120 130 beats"},{"speaker":"[Mike]","startTime":2374.612,"endTime":2381.435,"body":"per minute on my heart. So it's really"},{"speaker":"[Mike]","startTime":2374.612,"endTime":2381.435,"body":"easy to maintain. That's going to have the"},{"speaker":"[Mike]","startTime":2381.535,"endTime":2387.658,"body":"least amount of stress on your body."},{"speaker":"[Mike]","startTime":2381.535,"endTime":2387.658,"body":"You're still going to have some caloric expenditure,"},{"speaker":"[Mike]","startTime":2387.698,"endTime":2393.6240000000003,"body":"some caloric output. It's going to..."},{"speaker":"[Mike]","startTime":2387.698,"endTime":2393.6240000000003,"body":"cause like some dopamine to be released, it's"},{"speaker":"[Mike]","startTime":2393.6440000000002,"endTime":2398.386,"body":"going to cause some norepi, some epinephrine"},{"speaker":"[Mike]","startTime":2393.6440000000002,"endTime":2398.386,"body":"to be released, but it's not going to cause"},{"speaker":"[Mike]","startTime":2398.426,"endTime":2402.7870000000003,"body":"a big cortisol spike. And that's what's"},{"speaker":"[Mike]","startTime":2398.426,"endTime":2402.7870000000003,"body":"happening when we're going very anaerobic."},{"speaker":"[Mike]","startTime":2403.347,"endTime":2408.488,"body":"It's causing this like fight or flight"},{"speaker":"[Mike]","startTime":2403.347,"endTime":2408.488,"body":"response. And we don't want that when we're"},{"speaker":"[Mike]","startTime":2408.508,"endTime":2411.949,"body":"sleep deprived. We don't want to be"},{"speaker":"[Mike]","startTime":2408.508,"endTime":2411.949,"body":"dumping all these catecholamines, you know,"},{"speaker":"[Mike]","startTime":2411.969,"endTime":2416.21,"body":"having this sympathetic response when"},{"speaker":"[Mike]","startTime":2411.969,"endTime":2416.21,"body":"we're already sleep deprived. It's like, it's"},{"speaker":"[Mike]","startTime":2416.23,"endTime":2419.771,"body":"like, dude, I'm running from the bear"},{"speaker":"[Mike]","startTime":2416.23,"endTime":2419.771,"body":"and I'm already sleep deprived. It's just like."},{"speaker":"[Mike]","startTime":2420.3,"endTime":2425.723,"body":"It's extremely hard on the body. So"},{"speaker":"[Mike]","startTime":2420.3,"endTime":2425.723,"body":"I tell clients to do that. I'm like, if you're"},{"speaker":"[Mike]","startTime":2425.743,"endTime":2431.968,"body":"going to lift, go easy. Reduce your"},{"speaker":"[Mike]","startTime":2425.743,"endTime":2431.968,"body":"volume. Reduce your weights. This is not the"},{"speaker":"[Mike]","startTime":2431.988,"endTime":2440.354,"body":"time to do max effort stuff. And it's"},{"speaker":"[Mike]","startTime":2431.988,"endTime":2440.354,"body":"interesting. I've actually hit some very solid"},{"speaker":"[Mike]","startTime":2440.3940000000002,"endTime":2447.2980000000002,"body":"PRs in both lifting and with pushing,"},{"speaker":"[Mike]","startTime":2440.3940000000002,"endTime":2447.2980000000002,"body":"let's say, anaerobically when I've been sleep"},{"speaker":"[Mike]","startTime":2447.338,"endTime":2453.466,"body":"deprived. Now. It's not a good thing"},{"speaker":"[Mike]","startTime":2447.338,"endTime":2453.466,"body":"to do, right? This sometimes will happen, and"},{"speaker":"[Mike]","startTime":2453.506,"endTime":2459.549,"body":"I call it harnessing cortisol. You already"},{"speaker":"[Mike]","startTime":2453.506,"endTime":2459.549,"body":"have cortisol being secreted because you're"},{"speaker":"[Mike]","startTime":2459.569,"endTime":2463.551,"body":"sleep deprived. Your body's under stress."},{"speaker":"[Mike]","startTime":2459.569,"endTime":2463.551,"body":"It's like, wow, I don't have enough rest. This"},{"speaker":"[Mike]","startTime":2463.571,"endTime":2469.955,"body":"is not a good situation. I need to secrete"},{"speaker":"[Mike]","startTime":2463.571,"endTime":2469.955,"body":"some cortisol to get shit done. You start training,"},{"speaker":"[Mike]","startTime":2470.235,"endTime":2477.039,"body":"it's sort of a simple, you're enabling"},{"speaker":"[Mike]","startTime":2470.235,"endTime":2477.039,"body":"a sympathetic response. I've hit some PRs,"},{"speaker":"[Mike]","startTime":2477.479,"endTime":2482.7490000000003,"body":"but... then recovery the next day is"},{"speaker":"[Mike]","startTime":2477.479,"endTime":2482.7490000000003,"body":"terrible. It's terrible, right? So I don't"},{"speaker":"[Mike]","startTime":2482.789,"endTime":2485.67,"body":"recommend it. And sometimes you'll start"},{"speaker":"[Mike]","startTime":2482.789,"endTime":2485.67,"body":"training and you'll feel really good. You're"},{"speaker":"[Mike]","startTime":2485.69,"endTime":2488.491,"body":"like, oh, check it out. I only got four"},{"speaker":"[Mike]","startTime":2485.69,"endTime":2488.491,"body":"hours of sleep, but I feel amazing today. I'm"},{"speaker":"[Mike]","startTime":2488.511,"endTime":2489.1910000000003,"body":"gonna push hard."},{"speaker":"[Johan Vesters]","startTime":2488.975,"endTime":2489.077,"body":"No."},{"speaker":"[Mike]","startTime":2489.851,"endTime":2496.433,"body":"Total normal thing for an athlete mind"},{"speaker":"[Mike]","startTime":2489.851,"endTime":2496.433,"body":"to do. But you should be thinking, maybe I"},{"speaker":"[Mike]","startTime":2496.453,"endTime":2501.154,"body":"should dial this back today. I only"},{"speaker":"[Mike]","startTime":2496.453,"endTime":2501.154,"body":"got four hours of sleep. Maybe I'm gonna cut"},{"speaker":"[Mike]","startTime":2501.194,"endTime":2506.34,"body":"my training short. I'm not gonna push"},{"speaker":"[Mike]","startTime":2501.194,"endTime":2506.34,"body":"hard. I'm only gonna go 70%. Or you know what,"},{"speaker":"[Mike]","startTime":2506.36,"endTime":2509.382,"body":"today, you know what, I'm just going"},{"speaker":"[Mike]","startTime":2506.36,"endTime":2509.382,"body":"to jump on the assault bike, you know, do an"},{"speaker":"[Mike]","startTime":2509.522,"endTime":2513.8650000000002,"body":"easy 30 minutes, you know, where I'm"},{"speaker":"[Mike]","startTime":2509.522,"endTime":2513.8650000000002,"body":"like, I'm breathing. I can still talk. You"},{"speaker":"[Mike]","startTime":2513.885,"endTime":2519.109,"body":"know, I'm going to be hitting zone two,"},{"speaker":"[Mike]","startTime":2513.885,"endTime":2519.109,"body":"something like that, much more productive from"},{"speaker":"[Mike]","startTime":2519.149,"endTime":2523.311,"body":"a longevity point of view versus, you"},{"speaker":"[Mike]","startTime":2519.149,"endTime":2523.311,"body":"know, going balls of the wall."},{"speaker":"[Johan Vesters]","startTime":2524.25,"endTime":2526.712,"body":"Yeah. What about like bodybuilding"},{"speaker":"[Johan Vesters]","startTime":2524.25,"endTime":2526.712,"body":"type of trading?"},{"speaker":"[Mike]","startTime":2528.152,"endTime":2532.315,"body":"Yeah, I mean, and that's predominantly"},{"speaker":"[Mike]","startTime":2528.152,"endTime":2532.315,"body":"what I do now. If I'm sleep deprived and I'm"},{"speaker":"[Mike]","startTime":2532.355,"endTime":2537.44,"body":"going to train, these are my rules."},{"speaker":"[Mike]","startTime":2532.355,"endTime":2537.44,"body":"I'm not saying this has to be anybody else's"},{"speaker":"[Mike]","startTime":2537.48,"endTime":2541.323,"body":"rules. I probably won't do legs. Legs"},{"speaker":"[Mike]","startTime":2537.48,"endTime":2541.323,"body":"is something that will cause a lot of like"},{"speaker":"[Mike]","startTime":2541.4230000000002,"endTime":2546.087,"body":"central nervous system stimulation and"},{"speaker":"[Mike]","startTime":2541.4230000000002,"endTime":2546.087,"body":"it can be really hard to recover from that,"},{"speaker":"[Mike]","startTime":2546.147,"endTime":2552.593,"body":"right? But you know, without getting"},{"speaker":"[Mike]","startTime":2546.147,"endTime":2552.593,"body":"too detailed, if you're going to do some traditional"},{"speaker":"[Mike]","startTime":2552.613,"endTime":2557.18,"body":"bodybuilding lifting, just go a little"},{"speaker":"[Mike]","startTime":2552.613,"endTime":2557.18,"body":"lighter, right? and just realize today you"},{"speaker":"[Mike]","startTime":2557.2400000000002,"endTime":2561.863,"body":"might not be able to hit like I'll just"},{"speaker":"[Mike]","startTime":2557.2400000000002,"endTime":2561.863,"body":"I'm going to pick up some numbers. Let's say"},{"speaker":"[Mike]","startTime":2561.9030000000002,"endTime":2565.666,"body":"you do you're doing benchpress you do"},{"speaker":"[Mike]","startTime":2561.9030000000002,"endTime":2565.666,"body":"225 for 10. That's your normal you work up"},{"speaker":"[Mike]","startTime":2565.706,"endTime":2572.069,"body":"to that. That's your top set 225 for"},{"speaker":"[Mike]","startTime":2565.706,"endTime":2572.069,"body":"10. On the day you're sleep deprived. Number"},{"speaker":"[Mike]","startTime":2572.29,"endTime":2576.312,"body":"one, you probably won't be able to do"},{"speaker":"[Mike]","startTime":2572.29,"endTime":2576.312,"body":"that. Right. Everything's going to feel heavier"},{"speaker":"[Mike]","startTime":2576.772,"endTime":2582.588,"body":"when we train under sleep deprivation."},{"speaker":"[Mike]","startTime":2576.772,"endTime":2582.588,"body":"Our time to exhaustion is much quicker. And"},{"speaker":"[Mike]","startTime":2582.628,"endTime":2588.372,"body":"our rate of, this is key, our rate of"},{"speaker":"[Mike]","startTime":2582.628,"endTime":2588.372,"body":"perceived exertion is incredibly high. So even"},{"speaker":"[Mike]","startTime":2588.553,"endTime":2594.017,"body":"if your strength output potential is"},{"speaker":"[Mike]","startTime":2588.553,"endTime":2594.017,"body":"there, that weight's going to feel like 10"},{"speaker":"[Mike]","startTime":2594.077,"endTime":2599.141,"body":"tons. And it's going to be, it's going"},{"speaker":"[Mike]","startTime":2594.077,"endTime":2599.141,"body":"to feel way harder. And you just have to accept"},{"speaker":"[Mike]","startTime":2599.181,"endTime":2606.227,"body":"that and maybe back off of that. Right."},{"speaker":"[Mike]","startTime":2599.181,"endTime":2606.227,"body":"So just go lighter and cut your volume if you're"},{"speaker":"[Mike]","startTime":2606.247,"endTime":2613.121,"body":"going to do that. Right. On that day,"},{"speaker":"[Mike]","startTime":2606.247,"endTime":2613.121,"body":"you're not making gains. at the best, you're"},{"speaker":"[Mike]","startTime":2613.141,"endTime":2616.764,"body":"just maintaining. That's what you have"},{"speaker":"[Mike]","startTime":2613.141,"endTime":2616.764,"body":"to think of. If you're sleep deprived and you're"},{"speaker":"[Mike]","startTime":2616.784,"endTime":2623.289,"body":"training, this is just an active recovery"},{"speaker":"[Mike]","startTime":2616.784,"endTime":2623.289,"body":"day. Right? And if you have multiple days per"},{"speaker":"[Mike]","startTime":2623.369,"endTime":2628.254,"body":"week in which you're sleep deprived"},{"speaker":"[Mike]","startTime":2623.369,"endTime":2628.254,"body":"and you're trying to train, then you need to"},{"speaker":"[Mike]","startTime":2628.274,"endTime":2633.198,"body":"take a look at your lifestyle. You're"},{"speaker":"[Mike]","startTime":2628.274,"endTime":2633.198,"body":"like, okay, if this job I have is really crushing"},{"speaker":"[Mike]","startTime":2633.238,"endTime":2637.722,"body":"me this much, I'm trying to live a healthy"},{"speaker":"[Mike]","startTime":2633.238,"endTime":2637.722,"body":"lifestyle. What's the factor that I need to"},{"speaker":"[Mike]","startTime":2637.742,"endTime":2641.887,"body":"fix? It actually might be your job."},{"speaker":"[Mike]","startTime":2637.742,"endTime":2641.887,"body":"That can be a hard one for people to accept."},{"speaker":"[Mike]","startTime":2642.328,"endTime":2647.359,"body":"It's very easy to change your training."},{"speaker":"[Mike]","startTime":2642.328,"endTime":2647.359,"body":"It's very hard to change your job, right? But"},{"speaker":"[Mike]","startTime":2647.379,"endTime":2648.782,"body":"you just need to work around that, right?"},{"speaker":"[Johan Vesters]","startTime":2649.726,"endTime":2654.791,"body":"Yeah. What about kind of like,"},{"speaker":"[Johan Vesters]","startTime":2649.726,"endTime":2654.791,"body":"because this is probably a question I can imagine"},{"speaker":"[Johan Vesters]","startTime":2654.831,"endTime":2660.558,"body":"comes up for people. What would"},{"speaker":"[Johan Vesters]","startTime":2654.831,"endTime":2660.558,"body":"be a good like amount of days training per"},{"speaker":"[Johan Vesters]","startTime":2660.618,"endTime":2663.822,"body":"week? I know there's like not"},{"speaker":"[Johan Vesters]","startTime":2660.618,"endTime":2663.822,"body":"one answer, but you know,"},{"speaker":"[Mike]","startTime":2663.827,"endTime":2663.929,"body":"No."},{"speaker":"[Johan Vesters]","startTime":2664.382,"endTime":2667.546,"body":"because you know, people usually"},{"speaker":"[Johan Vesters]","startTime":2664.382,"endTime":2667.546,"body":"want to go like six or seven times if they"},{"speaker":"[Johan Vesters]","startTime":2667.5860000000002,"endTime":2667.906,"body":"can, you"},{"speaker":"[Mike]","startTime":2667.911,"endTime":2668.1150000000002,"body":"Holy."},{"speaker":"[Johan Vesters]","startTime":2667.926,"endTime":2668.0860000000002,"body":"know,"},{"speaker":"[Mike]","startTime":2668.4,"endTime":2668.665,"body":"Yeah,"},{"speaker":"[Johan Vesters]","startTime":2668.507,"endTime":2668.827,"body":"or at least"},{"speaker":"[Mike]","startTime":2668.727,"endTime":2668.971,"body":"totally."},{"speaker":"[Johan Vesters]","startTime":2668.867,"endTime":2670.809,"body":"when they're into fitness,"},{"speaker":"[Johan Vesters]","startTime":2668.867,"endTime":2670.809,"body":"I should say, you know, not everyone."},{"speaker":"[Mike]","startTime":2672.544,"endTime":2676.606,"body":"Yeah, I get asked this a lot. If we"},{"speaker":"[Mike]","startTime":2672.544,"endTime":2676.606,"body":"take the shift work or sleep deprivation out"},{"speaker":"[Mike]","startTime":2676.646,"endTime":2685.231,"body":"of this, what's a good volume of days"},{"speaker":"[Mike]","startTime":2676.646,"endTime":2685.231,"body":"to train per week? I'm very much a fan of high-frequency"},{"speaker":"[Mike]","startTime":2685.251,"endTime":2691.214,"body":"training. Now, that's very different"},{"speaker":"[Mike]","startTime":2685.251,"endTime":2691.214,"body":"than high-volume or high-intense training."},{"speaker":"[Mike]","startTime":2691.274,"endTime":2697.938,"body":"We've got frequency, we've got volume,"},{"speaker":"[Mike]","startTime":2691.274,"endTime":2697.938,"body":"and we've got intensity. I think doing something"},{"speaker":"[Mike]","startTime":2698.098,"endTime":2705.221,"body":"every day is really important. where"},{"speaker":"[Mike]","startTime":2698.098,"endTime":2705.221,"body":"I've seen clients make the most gains, be it"},{"speaker":"[Mike]","startTime":2705.401,"endTime":2710.627,"body":"performance or be it aesthetics, doesn't"},{"speaker":"[Mike]","startTime":2705.401,"endTime":2710.627,"body":"matter. It's in that range of like four to"},{"speaker":"[Mike]","startTime":2710.728,"endTime":2715.334,"body":"six. Four to six times a week, if you're"},{"speaker":"[Mike]","startTime":2710.728,"endTime":2715.334,"body":"doing something towards your goal, whatever"},{"speaker":"[Mike]","startTime":2715.494,"endTime":2719.939,"body":"that goal might be, there's a very good"},{"speaker":"[Mike]","startTime":2715.494,"endTime":2719.939,"body":"chance you're going to make progress. Now."},{"speaker":"[Mike]","startTime":2722.148,"endTime":2725.17,"body":"This is nuanced because we could talk"},{"speaker":"[Mike]","startTime":2722.148,"endTime":2725.17,"body":"about, okay, is this performance based? Is"},{"speaker":"[Mike]","startTime":2725.19,"endTime":2731.154,"body":"this body composition based? Is it just"},{"speaker":"[Mike]","startTime":2725.19,"endTime":2731.154,"body":"general health? Right. Um, I think having that"},{"speaker":"[Mike]","startTime":2731.194,"endTime":2736.879,"body":"frequency there, um, enables like the"},{"speaker":"[Mike]","startTime":2731.194,"endTime":2736.879,"body":"consistent repetition of training, which is"},{"speaker":"[Mike]","startTime":2737.079,"endTime":2741.9030000000002,"body":"one that regardless of the factor, that's"},{"speaker":"[Mike]","startTime":2737.079,"endTime":2741.9030000000002,"body":"the one that seems to elude most people. Right."},{"speaker":"[Mike]","startTime":2741.943,"endTime":2745.866,"body":"It's like they can't get on a consistent"},{"speaker":"[Mike]","startTime":2741.943,"endTime":2745.866,"body":"schedule. Right. So the consistency pieces"},{"speaker":"[Mike]","startTime":2745.886,"endTime":2750.597,"body":"there, I think moving on a daily basis."},{"speaker":"[Mike]","startTime":2745.886,"endTime":2750.597,"body":"Just being the human beings that we are is"},{"speaker":"[Mike]","startTime":2750.717,"endTime":2753.819,"body":"super important because a lot of what"},{"speaker":"[Mike]","startTime":2750.717,"endTime":2753.819,"body":"we do, just like we're doing right now, is"},{"speaker":"[Mike]","startTime":2753.859,"endTime":2759.664,"body":"sitting. We don't move enough, right?"},{"speaker":"[Mike]","startTime":2753.859,"endTime":2759.664,"body":"We do need to move more without a doubt, right?"},{"speaker":"[Mike]","startTime":2759.904,"endTime":2764.5480000000002,"body":"Most people, there's a select group"},{"speaker":"[Mike]","startTime":2759.904,"endTime":2764.5480000000002,"body":"that maybe needs to move less, but that's not"},{"speaker":"[Mike]","startTime":2764.768,"endTime":2770.253,"body":"very many people. If we're talking about"},{"speaker":"[Mike]","startTime":2764.768,"endTime":2770.253,"body":"lifting specifically, and let's say we're talking"},{"speaker":"[Mike]","startTime":2770.273,"endTime":2776.898,"body":"about body composition, this is where"},{"speaker":"[Mike]","startTime":2770.273,"endTime":2776.898,"body":"I think maybe more is better. You can push"},{"speaker":"[Mike]","startTime":2776.938,"endTime":2783.165,"body":"the envelope on training. with bodybuilding"},{"speaker":"[Mike]","startTime":2776.938,"endTime":2783.165,"body":"styled training, the recovery from that is"},{"speaker":"[Mike]","startTime":2783.265,"endTime":2787.206,"body":"much different than it is from performance"},{"speaker":"[Mike]","startTime":2783.265,"endTime":2787.206,"body":"based sport. It's much easier. I'm not saying"},{"speaker":"[Mike]","startTime":2787.226,"endTime":2794.348,"body":"the sport or the hobby or the pursuit"},{"speaker":"[Mike]","startTime":2787.226,"endTime":2794.348,"body":"of bodybuilding is easy, but it's easier to"},{"speaker":"[Mike]","startTime":2794.408,"endTime":2799.609,"body":"recover from that. The effect of like"},{"speaker":"[Mike]","startTime":2794.408,"endTime":2799.609,"body":"let's say the central nervous system fatigue"},{"speaker":"[Mike]","startTime":2799.629,"endTime":2804.17,"body":"that'll happen if I do a push day, I'm"},{"speaker":"[Mike]","startTime":2799.629,"endTime":2804.17,"body":"going to talk push. I'm like, you know, talking"},{"speaker":"[Mike]","startTime":2804.19,"endTime":2809.58,"body":"like chest, triceps, shoulders, pushing"},{"speaker":"[Mike]","startTime":2804.19,"endTime":2809.58,"body":"movements is very, very little. compared to"},{"speaker":"[Mike]","startTime":2810.28,"endTime":2816.142,"body":"if I did like an hour of CrossFit or"},{"speaker":"[Mike]","startTime":2810.28,"endTime":2816.142,"body":"an hour of like heavy deadlifts or something"},{"speaker":"[Mike]","startTime":2816.1820000000002,"endTime":2821.665,"body":"like that, right? Or, you know, assault"},{"speaker":"[Mike]","startTime":2816.1820000000002,"endTime":2821.665,"body":"bike sprints, the effect on my central nervous"},{"speaker":"[Mike]","startTime":2821.705,"endTime":2827.247,"body":"system is much less. So I can recover"},{"speaker":"[Mike]","startTime":2821.705,"endTime":2827.247,"body":"from that, right? If we talk about aerobic"},{"speaker":"[Mike]","startTime":2827.2870000000003,"endTime":2831.449,"body":"training, we can get really high frequency"},{"speaker":"[Mike]","startTime":2827.2870000000003,"endTime":2831.449,"body":"on aerobic training. And it just depends on"},{"speaker":"[Mike]","startTime":2831.509,"endTime":2836.931,"body":"how hard you're pushing. If you're truly"},{"speaker":"[Mike]","startTime":2831.509,"endTime":2836.931,"body":"doing aerobic training and you know, it's heart"},{"speaker":"[Mike]","startTime":2836.971,"endTime":2843.356,"body":"rate controlled. You could technically"},{"speaker":"[Mike]","startTime":2836.971,"endTime":2843.356,"body":"do that every day if you have the athletic"},{"speaker":"[Mike]","startTime":2843.376,"endTime":2847.4990000000003,"body":"capacity built up to do that. If you're"},{"speaker":"[Mike]","startTime":2843.376,"endTime":2847.4990000000003,"body":"sedentary, you can't just jump in and do like"},{"speaker":"[Mike]","startTime":2847.5190000000002,"endTime":2853.404,"body":"seven days a week. So I'm getting really"},{"speaker":"[Mike]","startTime":2847.5190000000002,"endTime":2853.404,"body":"long-winded on this. I think more is better."},{"speaker":"[Mike]","startTime":2854.8450000000003,"endTime":2861.911,"body":"Now, if we chuck in that nasty sleep"},{"speaker":"[Mike]","startTime":2854.8450000000003,"endTime":2861.911,"body":"deprivation in there, it really depends. Priority"},{"speaker":"[Mike]","startTime":2861.931,"endTime":2869.068,"body":"would be rest. Second, if you're going"},{"speaker":"[Mike]","startTime":2861.931,"endTime":2869.068,"body":"to train, you gotta keep it light. I will,"},{"speaker":"[Mike]","startTime":2869.428,"endTime":2873.81,"body":"so on a personal note, I'll usually"},{"speaker":"[Mike]","startTime":2869.428,"endTime":2873.81,"body":"train if I'm sleep deprived in some form and"},{"speaker":"[Mike]","startTime":2873.85,"endTime":2878.411,"body":"I'll gravitate to cardio. I've never"},{"speaker":"[Mike]","startTime":2873.85,"endTime":2878.411,"body":"liked doing cardio. It's funny because the"},{"speaker":"[Mike]","startTime":2878.431,"endTime":2882.013,"body":"stuff I post on my social media, people"},{"speaker":"[Mike]","startTime":2878.431,"endTime":2882.013,"body":"think I'm like some assault bike freak cardio"},{"speaker":"[Mike]","startTime":2882.033,"endTime":2887.935,"body":"machine. I'm not. I don't, I don't really"},{"speaker":"[Mike]","startTime":2882.033,"endTime":2887.935,"body":"like it, but I do it because I feel good after,"},{"speaker":"[Mike]","startTime":2888.235,"endTime":2892.217,"body":"right? Like especially after a night"},{"speaker":"[Mike]","startTime":2888.235,"endTime":2892.217,"body":"of sleep deprivation, if I get on the assault"},{"speaker":"[Mike]","startTime":2892.237,"endTime":2897.419,"body":"bike for 30 minutes, I feel really good"},{"speaker":"[Mike]","startTime":2892.237,"endTime":2897.419,"body":"after, right? So that's why I do it."},{"speaker":"[Johan Vesters]","startTime":2898.875,"endTime":2899.286,"body":"Let's start"},{"speaker":"[Mike]","startTime":2899.212,"endTime":2900.292,"body":"And then"},{"speaker":"[Johan Vesters]","startTime":2899.327,"endTime":2899.41,"body":"you."},{"speaker":"[Mike]","startTime":2900.332,"endTime":2904.113,"body":"what's that? Yeah, zone two. Yep, for"},{"speaker":"[Mike]","startTime":2900.332,"endTime":2904.113,"body":"sure. Yeah. And like everyone's own two is"},{"speaker":"[Mike]","startTime":2904.133,"endTime":2908.534,"body":"gonna be a little different. It's heart"},{"speaker":"[Mike]","startTime":2904.133,"endTime":2908.534,"body":"rate space, but it's like, but it's like, it's"},{"speaker":"[Mike]","startTime":2908.554,"endTime":2914.636,"body":"a pace that you can maintain for like"},{"speaker":"[Mike]","startTime":2908.554,"endTime":2914.636,"body":"30 minutes. And if I said, no, hey, right at"},{"speaker":"[Mike]","startTime":2914.656,"endTime":2918.517,"body":"the 30 minute mark, I'm like, you gotta"},{"speaker":"[Mike]","startTime":2914.656,"endTime":2918.517,"body":"do another 20 minutes. You'd be like, oh, okay,"},{"speaker":"[Mike]","startTime":2918.5570000000002,"endTime":2920.157,"body":"I could do that. That's probably"},{"speaker":"[Johan Vesters]","startTime":2919.911,"endTime":2920.121,"body":"Yeah."},{"speaker":"[Mike]","startTime":2920.197,"endTime":2924.759,"body":"zone two. If you're not doing heart"},{"speaker":"[Mike]","startTime":2920.197,"endTime":2924.759,"body":"rate control, right? You get into stuff where"},{"speaker":"[Mike]","startTime":2924.779,"endTime":2929.221,"body":"it's like, God, I really want this to"},{"speaker":"[Mike]","startTime":2924.779,"endTime":2929.221,"body":"end because this hurts. you're no longer aerobic,"},{"speaker":"[Mike]","startTime":2929.242,"endTime":2930.993,"body":"you're going anaerobic, right?"},{"speaker":"[Johan Vesters]","startTime":2930.955,"endTime":2931.175,"body":"Yeah."},{"speaker":"[Mike]","startTime":2931.054,"endTime":2931.195,"body":"So."},{"speaker":"[Johan Vesters]","startTime":2931.416,"endTime":2935.681,"body":"And that's the difference because"},{"speaker":"[Johan Vesters]","startTime":2931.416,"endTime":2935.681,"body":"it's, it's not like you're okay. Yes, it's"},{"speaker":"[Johan Vesters]","startTime":2935.761,"endTime":2940.786,"body":"high frequency in terms of"},{"speaker":"[Johan Vesters]","startTime":2935.761,"endTime":2940.786,"body":"like how often you're going, I mean, per week,"},{"speaker":"[Johan Vesters]","startTime":2941.407,"endTime":2941.647,"body":"but"},{"speaker":"[Mike]","startTime":2941.456,"endTime":2941.666,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":2941.747,"endTime":2946.353,"body":"it's also not, Hey, I'm going"},{"speaker":"[Johan Vesters]","startTime":2941.747,"endTime":2946.353,"body":"to do a CrossFit all out for a full hour. You"},{"speaker":"[Johan Vesters]","startTime":2946.373,"endTime":2948.756,"body":"know what I mean? Like"},{"speaker":"[Mike]","startTime":2948.408,"endTime":2949.068,"body":"Yeah, totally."},{"speaker":"[Johan Vesters]","startTime":2948.796,"endTime":2950.417,"body":"you're doing some chill stuff"},{"speaker":"[Johan Vesters]","startTime":2948.796,"endTime":2950.417,"body":"kind of, you know,"},{"speaker":"[Mike]","startTime":2950.848,"endTime":2957.71,"body":"Yep. Yeah. So, yeah, I mean, the training,"},{"speaker":"[Mike]","startTime":2950.848,"endTime":2957.71,"body":"you know, just to circle back, it's like, I'm"},{"speaker":"[Mike]","startTime":2957.73,"endTime":2962.172,"body":"a big fan of high-frequency training."},{"speaker":"[Mike]","startTime":2957.73,"endTime":2962.172,"body":"Like, if I can, if I could, I would probably"},{"speaker":"[Mike]","startTime":2962.212,"endTime":2966.973,"body":"do something seven days a week. I mean,"},{"speaker":"[Mike]","startTime":2962.212,"endTime":2966.973,"body":"just because of like other obligations, shift"},{"speaker":"[Mike]","startTime":2967.013,"endTime":2971.434,"body":"work, stuff like that, I mean, I don't,"},{"speaker":"[Mike]","startTime":2967.013,"endTime":2971.434,"body":"right? And there's a time and a place to take"},{"speaker":"[Mike]","startTime":2971.454,"endTime":2975.555,"body":"a complete day off, right? But I think"},{"speaker":"[Mike]","startTime":2971.454,"endTime":2975.555,"body":"it's important to move every day for sure."},{"speaker":"[Johan Vesters]","startTime":2978.138,"endTime":2980.58,"body":"Let's, let's side this into"},{"speaker":"[Johan Vesters]","startTime":2978.138,"endTime":2980.58,"body":"caffeine use, cause"},{"speaker":"[Mike]","startTime":2980.782,"endTime":2980.971,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":2982.161,"endTime":2986.385,"body":"I feel like that's, that's"},{"speaker":"[Johan Vesters]","startTime":2982.161,"endTime":2986.385,"body":"a big one. And full transparency, I've, I've"},{"speaker":"[Johan Vesters]","startTime":2986.405,"endTime":2990.948,"body":"been drinking too much coffee."},{"speaker":"[Johan Vesters]","startTime":2986.405,"endTime":2990.948,"body":"And this morning I decided that in August,"},{"speaker":"[Johan Vesters]","startTime":2990.968,"endTime":2995.312,"body":"I'm going to try to do at least"},{"speaker":"[Johan Vesters]","startTime":2990.968,"endTime":2995.312,"body":"two weeks without I've done 30 days before."},{"speaker":"[Johan Vesters]","startTime":2995.873,"endTime":2996.853,"body":"Um, but"},{"speaker":"[Mike]","startTime":2996.677,"endTime":2996.965,"body":"feel your."},{"speaker":"[Johan Vesters]","startTime":2996.873,"endTime":2999.916,"body":"it's, I'm at a point where"},{"speaker":"[Johan Vesters]","startTime":2996.873,"endTime":2999.916,"body":"I have to, I really have to, it's, it's been"},{"speaker":"[Johan Vesters]","startTime":2999.936,"endTime":3002.858,"body":"too much. I will say that I"},{"speaker":"[Johan Vesters]","startTime":2999.936,"endTime":3002.858,"body":"will admit that on air."},{"speaker":"[Mike]","startTime":3003.48,"endTime":3005.826,"body":"Yep."},{"speaker":"[Johan Vesters]","startTime":3003.979,"endTime":3005.281,"body":"I'm drinking too much caffeine"},{"speaker":"[Johan Vesters]","startTime":3003.979,"endTime":3005.281,"body":"right now."},{"speaker":"[Mike]","startTime":3005.846,"endTime":3006.2870000000003,"body":"You know"},{"speaker":"[Johan Vesters]","startTime":3006.181,"endTime":3006.221,"body":"Um,"},{"speaker":"[Mike]","startTime":3006.808,"endTime":3008.8740000000003,"body":"the accountability is there, now you"},{"speaker":"[Mike]","startTime":3006.808,"endTime":3008.8740000000003,"body":"have to do it."},{"speaker":"[Johan Vesters]","startTime":3010.17,"endTime":3013.591,"body":"I mean, honestly, that's one"},{"speaker":"[Johan Vesters]","startTime":3010.17,"endTime":3013.591,"body":"of the reasons I'm bringing it up too, but"},{"speaker":"[Johan Vesters]","startTime":3013.611,"endTime":3016.913,"body":"I remember doing it. It was"},{"speaker":"[Johan Vesters]","startTime":3013.611,"endTime":3016.913,"body":"hard the first week, two weeks kind of sucks."},{"speaker":"[Johan Vesters]","startTime":3016.993,"endTime":3021.715,"body":"And then it just becomes it's"},{"speaker":"[Johan Vesters]","startTime":3016.993,"endTime":3021.715,"body":"whatever, you know, listen to a really cool"},{"speaker":"[Johan Vesters]","startTime":3021.815,"endTime":3026.697,"body":"audio book back then, which"},{"speaker":"[Johan Vesters]","startTime":3021.815,"endTime":3026.697,"body":"Aaron Straker recommended to me. I think it's"},{"speaker":"[Johan Vesters]","startTime":3026.717,"endTime":3028.138,"body":"literally just called caffeine,"},{"speaker":"[Johan Vesters]","startTime":3026.717,"endTime":3028.138,"body":"I think."},{"speaker":"[Mike]","startTime":3028.784,"endTime":3029.078,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":3029.178,"endTime":3033.1,"body":"But he kind of talks about"},{"speaker":"[Johan Vesters]","startTime":3029.178,"endTime":3033.1,"body":"like the effects and what it does and how to"},{"speaker":"[Johan Vesters]","startTime":3033.16,"endTime":3037.746,"body":"do it. Like who wrote it also"},{"speaker":"[Johan Vesters]","startTime":3033.16,"endTime":3037.746,"body":"kind of went off during that process. And at"},{"speaker":"[Johan Vesters]","startTime":3037.766,"endTime":3041.91,"body":"the end, he also starts drinking"},{"speaker":"[Johan Vesters]","startTime":3037.766,"endTime":3041.91,"body":"coffee again. But I like that. I think it's"},{"speaker":"[Johan Vesters]","startTime":3041.93,"endTime":3044.012,"body":"been like two years. So I got"},{"speaker":"[Johan Vesters]","startTime":3041.93,"endTime":3044.012,"body":"to do that again."},{"speaker":"[Mike]","startTime":3044.368,"endTime":3044.609,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":3044.812,"endTime":3049.677,"body":"But anyway, in that similar"},{"speaker":"[Johan Vesters]","startTime":3044.812,"endTime":3049.677,"body":"kind of space with, especially now I'm thinking"},{"speaker":"[Johan Vesters]","startTime":3049.997,"endTime":3054.822,"body":"my CrossFit friends, energy"},{"speaker":"[Johan Vesters]","startTime":3049.997,"endTime":3054.822,"body":"drinks, they're all over the place. You know"},{"speaker":"[Johan Vesters]","startTime":3054.842,"endTime":3055.102,"body":"what I mean?"},{"speaker":"[Mike]","startTime":3055.922,"endTime":3056.324,"body":"Oh yeah,"},{"speaker":"[Johan Vesters]","startTime":3056.263,"endTime":3056.583,"body":"And"},{"speaker":"[Mike]","startTime":3056.5660000000003,"endTime":3057.15,"body":"I feel it everywhere"},{"speaker":"[Johan Vesters]","startTime":3057.1240000000003,"endTime":3057.224,"body":"you"},{"speaker":"[Mike]","startTime":3057.19,"endTime":3057.351,"body":"now."},{"speaker":"[Johan Vesters]","startTime":3057.264,"endTime":3061.5480000000002,"body":"see people slam cans like 9"},{"speaker":"[Johan Vesters]","startTime":3057.264,"endTime":3061.5480000000002,"body":"p.m. You know what I mean?"},{"speaker":"[Mike]","startTime":3061.724,"endTime":3062.064,"body":"Yeah,"},{"speaker":"[Johan Vesters]","startTime":3062.449,"endTime":3062.549,"body":"And"},{"speaker":"[Mike]","startTime":3062.464,"endTime":3062.604,"body":"it's"},{"speaker":"[Johan Vesters]","startTime":3062.609,"endTime":3062.709,"body":"it's"},{"speaker":"[Mike]","startTime":3062.6440000000002,"endTime":3062.904,"body":"a big"},{"speaker":"[Johan Vesters]","startTime":3062.729,"endTime":3062.869,"body":"like,"},{"speaker":"[Mike]","startTime":3062.964,"endTime":3063.245,"body":"thing."},{"speaker":"[Johan Vesters]","startTime":3062.989,"endTime":3063.069,"body":"oh."},{"speaker":"[Mike]","startTime":3063.8450000000003,"endTime":3070.209,"body":"It's a big thing with the younger crowd"},{"speaker":"[Mike]","startTime":3063.8450000000003,"endTime":3070.209,"body":"for sure. I see a lot more younger guys and"},{"speaker":"[Mike]","startTime":3070.229,"endTime":3080.056,"body":"gals doing the monsters and the bang"},{"speaker":"[Mike]","startTime":3070.229,"endTime":3080.056,"body":"energies and the energy drinks versus the coffee,"},{"speaker":"[Mike]","startTime":3080.116,"endTime":3083.2780000000002,"body":"right? And when it comes down to it,"},{"speaker":"[Mike]","startTime":3080.116,"endTime":3083.2780000000002,"body":"everyone's just looking for that caffeine."},{"speaker":"[Mike]","startTime":3084.459,"endTime":3092.5280000000002,"body":"Yeah, caffeine is a fucking crazy interesting"},{"speaker":"[Mike]","startTime":3084.459,"endTime":3092.5280000000002,"body":"drug. Probably the most consumed. stimulant"},{"speaker":"[Mike]","startTime":3093.069,"endTime":3099.335,"body":"in the world, been around forever. Generally"},{"speaker":"[Mike]","startTime":3093.069,"endTime":3099.335,"body":"the main transporter for caffeine is people"},{"speaker":"[Mike]","startTime":3099.355,"endTime":3106.201,"body":"know it is from coffee and coffee beans."},{"speaker":"[Mike]","startTime":3099.355,"endTime":3106.201,"body":"Yeah, I mean, and you know, I think I'm very"},{"speaker":"[Mike]","startTime":3106.241,"endTime":3110.706,"body":"pro, well I'm very pro coffee. Coffee"},{"speaker":"[Mike]","startTime":3106.241,"endTime":3110.706,"body":"has a lot of health benefits and I always sort"},{"speaker":"[Mike]","startTime":3110.726,"endTime":3116.251,"body":"of use coffee and caffeine interchangeably."},{"speaker":"[Mike]","startTime":3110.726,"endTime":3116.251,"body":"I think if we're talking specifically about"},{"speaker":"[Mike]","startTime":3116.291,"endTime":3121.145,"body":"caffeine... I think caffeine is demonized"},{"speaker":"[Mike]","startTime":3116.291,"endTime":3121.145,"body":"a bit. Now this is going to make me sound very"},{"speaker":"[Mike]","startTime":3121.205,"endTime":3126.027,"body":"pro caffeine and I'm not, but I think"},{"speaker":"[Mike]","startTime":3121.205,"endTime":3126.027,"body":"it's demonized and I think people will blame"},{"speaker":"[Mike]","startTime":3126.067,"endTime":3130.849,"body":"a lot of their issues on maybe like"},{"speaker":"[Mike]","startTime":3126.067,"endTime":3130.849,"body":"having too much coffee. And yeah, you can drink"},{"speaker":"[Mike]","startTime":3130.93,"endTime":3134.411,"body":"too much coffee or you can have too"},{"speaker":"[Mike]","startTime":3130.93,"endTime":3134.411,"body":"much caffeine for sure. Right."},{"speaker":"[Mike]","startTime":3137.56,"endTime":3142.663,"body":"So one of the key points, takeaways,"},{"speaker":"[Mike]","startTime":3137.56,"endTime":3142.663,"body":"I mean, after I'm going to get ahead of myself,"},{"speaker":"[Mike]","startTime":3142.683,"endTime":3145.305,"body":"I'm going to start babbling about a"},{"speaker":"[Mike]","startTime":3142.683,"endTime":3145.305,"body":"whole bunch of stuff. But one of the key points"},{"speaker":"[Mike]","startTime":3145.645,"endTime":3150.889,"body":"that I want people to remember is the"},{"speaker":"[Mike]","startTime":3145.645,"endTime":3150.889,"body":"half life of caffeine is anywhere from five"},{"speaker":"[Mike]","startTime":3150.929,"endTime":3158.154,"body":"to ten hours. And what that means is"},{"speaker":"[Mike]","startTime":3150.929,"endTime":3158.154,"body":"in that amount of time, your body will eliminate"},{"speaker":"[Mike]","startTime":3158.354,"endTime":3162.417,"body":"half of that dose that you take in."},{"speaker":"[Mike]","startTime":3158.354,"endTime":3162.417,"body":"So if I take in 100 milligrams of caffeine,"},{"speaker":"[Mike]","startTime":3162.838,"endTime":3168.016,"body":"that's about the average cup of coffee."},{"speaker":"[Mike]","startTime":3162.838,"endTime":3168.016,"body":"You'll have about 100 milligrams. in five hours,"},{"speaker":"[Mike]","startTime":3168.297,"endTime":3172.619,"body":"it'll be down to 50 milligrams. So it"},{"speaker":"[Mike]","startTime":3168.297,"endTime":3172.619,"body":"hasn't been completely eliminated from my body."},{"speaker":"[Mike]","startTime":3172.859,"endTime":3177.902,"body":"Right. And that's key. Um, if there's"},{"speaker":"[Mike]","startTime":3172.859,"endTime":3177.902,"body":"one thing that's going to cause major sleep"},{"speaker":"[Mike]","startTime":3177.962,"endTime":3181.384,"body":"issues, it's going to be caffeine and"},{"speaker":"[Mike]","startTime":3177.962,"endTime":3181.384,"body":"people will become caffeine dependent. And"},{"speaker":"[Mike]","startTime":3181.404,"endTime":3188.027,"body":"if you're a shift worker, you absolutely"},{"speaker":"[Mike]","startTime":3181.404,"endTime":3188.027,"body":"know how awesome caffeine is. Right. You know,"},{"speaker":"[Mike]","startTime":3188.247,"endTime":3193.25,"body":"it can become a crutch. And I mean,"},{"speaker":"[Mike]","startTime":3188.247,"endTime":3193.25,"body":"I'd been drinking coffee for quite a long time,"},{"speaker":"[Mike]","startTime":3193.27,"endTime":3200.901,"body":"but I think when I got into, into paramedicine"},{"speaker":"[Mike]","startTime":3193.27,"endTime":3200.901,"body":"school and doing studies, I became very heavily"},{"speaker":"[Mike]","startTime":3200.921,"endTime":3205.462,"body":"addicted to caffeine, right? Where it"},{"speaker":"[Mike]","startTime":3200.921,"endTime":3205.462,"body":"was a necessity. It was like the fourth macronutrient,"},{"speaker":"[Mike]","startTime":3205.522,"endTime":3212.004,"body":"right? It's like it had to happen every"},{"speaker":"[Mike]","startTime":3205.522,"endTime":3212.004,"body":"day or bad shit would happen. You can have"},{"speaker":"[Mike]","startTime":3212.064,"endTime":3216.946,"body":"too much, but, and you know, people"},{"speaker":"[Mike]","startTime":3212.064,"endTime":3216.946,"body":"are always like, oh, how much is too much?"},{"speaker":"[Mike]","startTime":3216.966,"endTime":3220.887,"body":"And they want a number. And I'm like,"},{"speaker":"[Mike]","startTime":3216.966,"endTime":3220.887,"body":"well, I'm not going to tell you 2000 milligrams"},{"speaker":"[Mike]","startTime":3220.907,"endTime":3225.128,"body":"or something ridiculous. And I'm also"},{"speaker":"[Mike]","startTime":3220.907,"endTime":3225.128,"body":"not gonna say, oh, you know what, maybe you"},{"speaker":"[Mike]","startTime":3225.148,"endTime":3229.01,"body":"should only have 300 milligrams, maybe"},{"speaker":"[Mike]","startTime":3225.148,"endTime":3229.01,"body":"you should only have three cups of coffee."},{"speaker":"[Mike]","startTime":3229.07,"endTime":3236.713,"body":"Once again, it's very individual, right?"},{"speaker":"[Mike]","startTime":3229.07,"endTime":3236.713,"body":"The key is, how do I take it in without it"},{"speaker":"[Mike]","startTime":3236.753,"endTime":3241.6150000000002,"body":"screwing my sleep up? Because we need"},{"speaker":"[Mike]","startTime":3236.753,"endTime":3241.6150000000002,"body":"to remember, it's a drug and you need to dose"},{"speaker":"[Mike]","startTime":3241.675,"endTime":3245.5570000000002,"body":"it at the appropriate time. And there's"},{"speaker":"[Mike]","startTime":3241.675,"endTime":3245.5570000000002,"body":"also something to consider about cycling it"},{"speaker":"[Mike]","startTime":3245.617,"endTime":3250.219,"body":"too, right? There might be a time when"},{"speaker":"[Mike]","startTime":3245.617,"endTime":3250.219,"body":"you don't want to take it in, right? Like you're"},{"speaker":"[Mike]","startTime":3250.259,"endTime":3255.873,"body":"about to do like 30 days or. two weeks"},{"speaker":"[Mike]","startTime":3250.259,"endTime":3255.873,"body":"maybe, of caffeine free, which is awesome."},{"speaker":"[Mike]","startTime":3255.913,"endTime":3259.515,"body":"Like I've done that too. I used to do"},{"speaker":"[Mike]","startTime":3255.913,"endTime":3259.515,"body":"that yearly and I've just gotten lazy and I"},{"speaker":"[Mike]","startTime":3259.535,"endTime":3265.2980000000002,"body":"haven't done it. I don't think that's"},{"speaker":"[Mike]","startTime":3259.535,"endTime":3265.2980000000002,"body":"a bad thing to do because it makes you realize"},{"speaker":"[Mike]","startTime":3265.478,"endTime":3271.401,"body":"one, how much you depend on it, two,"},{"speaker":"[Mike]","startTime":3265.478,"endTime":3271.401,"body":"what it feels like to be off of it. And then"},{"speaker":"[Mike]","startTime":3271.501,"endTime":3276.103,"body":"one of the biggest things that I noticed"},{"speaker":"[Mike]","startTime":3271.501,"endTime":3276.103,"body":"was like how my energy levels were really normalized"},{"speaker":"[Mike]","startTime":3276.123,"endTime":3279.837,"body":"through the day. And it was like coming"},{"speaker":"[Mike]","startTime":3276.123,"endTime":3279.837,"body":"off of that caffeine, it was like the first"},{"speaker":"[Mike]","startTime":3279.877,"endTime":3283.56,"body":"couple days, yeah, you get a headache."},{"speaker":"[Mike]","startTime":3279.877,"endTime":3283.56,"body":"Yeah, you kind of feel like garbage. And then"},{"speaker":"[Mike]","startTime":3283.62,"endTime":3287.844,"body":"I found by the third day, I'm like,"},{"speaker":"[Mike]","startTime":3283.62,"endTime":3287.844,"body":"oh, I'm fine. This is good. Right. And for"},{"speaker":"[Mike]","startTime":3287.864,"endTime":3291.367,"body":"other people, it might be weak. Other"},{"speaker":"[Mike]","startTime":3287.864,"endTime":3291.367,"body":"people might not notice anything depending"},{"speaker":"[Mike]","startTime":3291.407,"endTime":3297.672,"body":"on how much you take in. But you can"},{"speaker":"[Mike]","startTime":3291.407,"endTime":3297.672,"body":"get caffeine withdrawals for sure. But when"},{"speaker":"[Mike]","startTime":3297.692,"endTime":3301.195,"body":"it comes to shift work, you know, people"},{"speaker":"[Mike]","startTime":3297.692,"endTime":3301.195,"body":"are like, hey, you know what, like I need to"},{"speaker":"[Mike]","startTime":3301.215,"endTime":3304.938,"body":"drink it during my night. You know,"},{"speaker":"[Mike]","startTime":3301.215,"endTime":3304.938,"body":"in the middle of the night, 2am, you know,"},{"speaker":"[Mike]","startTime":3305.118,"endTime":3310.125,"body":"I'm driving around in a cop car I've"},{"speaker":"[Mike]","startTime":3305.118,"endTime":3310.125,"body":"gotten zero chance of sleep. I have to be alert."},{"speaker":"[Mike]","startTime":3310.626,"endTime":3315.349,"body":"I need to have caffeine.\" Or they're"},{"speaker":"[Mike]","startTime":3310.626,"endTime":3315.349,"body":"like, can I have caffeine? I'm like, it definitely"},{"speaker":"[Mike]","startTime":3315.389,"endTime":3319.872,"body":"isn't the most optimal thing. But one,"},{"speaker":"[Mike]","startTime":3315.389,"endTime":3319.872,"body":"you're already awake at two. You should be"},{"speaker":"[Mike]","startTime":3319.9120000000003,"endTime":3325.616,"body":"asleep, but you're not because of the"},{"speaker":"[Mike]","startTime":3319.9120000000003,"endTime":3325.616,"body":"career choice you've picked. So yes, maybe"},{"speaker":"[Mike]","startTime":3325.8160000000003,"endTime":3331.7,"body":"you might need that caffeine. But to"},{"speaker":"[Mike]","startTime":3325.8160000000003,"endTime":3331.7,"body":"echo what I said before, it's like, think about"},{"speaker":"[Mike]","startTime":3331.76,"endTime":3336.103,"body":"when you're going to go to sleep, right?"},{"speaker":"[Mike]","startTime":3331.76,"endTime":3336.103,"body":"If it's like, okay, when I get off shift at"},{"speaker":"[Mike]","startTime":3336.183,"endTime":3340.617,"body":"7 a.m. I'm gonna come home, probably"},{"speaker":"[Mike]","startTime":3336.183,"endTime":3340.617,"body":"gonna have a light breakfast. Gonna go to sleep"},{"speaker":"[Mike]","startTime":3340.657,"endTime":3348.342,"body":"about nine. So give yourself at least,"},{"speaker":"[Mike]","startTime":3340.657,"endTime":3348.342,"body":"at least six hours, if not more, not to have"},{"speaker":"[Mike]","startTime":3348.382,"endTime":3353.204,"body":"that caffeine. Because if you're cranking"},{"speaker":"[Mike]","startTime":3348.382,"endTime":3353.204,"body":"on a rock star at like five in the morning"},{"speaker":"[Mike]","startTime":3353.244,"endTime":3358.087,"body":"and you plan on sleeping at like eight"},{"speaker":"[Mike]","startTime":3353.244,"endTime":3358.087,"body":"a.m., it's probably not gonna happen, right?"},{"speaker":"[Mike]","startTime":3359.047,"endTime":3363.67,"body":"So you need to time it. Timing is everything"},{"speaker":"[Mike]","startTime":3359.047,"endTime":3363.67,"body":"when it comes to caffeine. It's like the best"},{"speaker":"[Mike]","startTime":3363.71,"endTime":3368.032,"body":"time to take it, first thing in the"},{"speaker":"[Mike]","startTime":3363.71,"endTime":3368.032,"body":"morning, or pre-workout. That's the best time"},{"speaker":"[Mike]","startTime":3368.052,"endTime":3374.934,"body":"to take caffeine in, right? Like my"},{"speaker":"[Mike]","startTime":3368.052,"endTime":3374.934,"body":"cutoff for myself is 3 p.m. And that's probably"},{"speaker":"[Mike]","startTime":3374.954,"endTime":3380.575,"body":"a little late for me, right? Because"},{"speaker":"[Mike]","startTime":3374.954,"endTime":3380.575,"body":"if I go to bed at 10, it usually doesn't affect"},{"speaker":"[Mike]","startTime":3380.6150000000002,"endTime":3385.396,"body":"my sleep, right? But maybe a better"},{"speaker":"[Mike]","startTime":3380.6150000000002,"endTime":3385.396,"body":"cutoff would be like noon. Give yourself like"},{"speaker":"[Mike]","startTime":3385.536,"endTime":3390.098,"body":"more time than you think to eliminate"},{"speaker":"[Mike]","startTime":3385.536,"endTime":3390.098,"body":"it from your body. And people think, oh, you"},{"speaker":"[Mike]","startTime":3390.118,"endTime":3394.839,"body":"know, I can drink coffee and then go"},{"speaker":"[Mike]","startTime":3390.118,"endTime":3394.839,"body":"to sleep. If you're that person, you actually"},{"speaker":"[Mike]","startTime":3394.859,"endTime":3400.549,"body":"need to consider. what you're doing"},{"speaker":"[Mike]","startTime":3394.859,"endTime":3400.549,"body":"in your life, where caffeine doesn't affect"},{"speaker":"[Mike]","startTime":3400.569,"endTime":3405.672,"body":"you, because it will. You won't have"},{"speaker":"[Mike]","startTime":3400.569,"endTime":3405.672,"body":"the perceptible effects of the stimulation,"},{"speaker":"[Mike]","startTime":3406.4320000000002,"endTime":3410.954,"body":"but it's still negatively affecting,"},{"speaker":"[Mike]","startTime":3406.4320000000002,"endTime":3410.954,"body":"or not negatively, it's still affecting your"},{"speaker":"[Mike]","startTime":3410.974,"endTime":3415.176,"body":"adenosine receptors, and that's really"},{"speaker":"[Mike]","startTime":3410.974,"endTime":3415.176,"body":"what it does. It just antagonizes your adenosine"},{"speaker":"[Mike]","startTime":3415.216,"endTime":3420.098,"body":"receptors and causes you not to feel"},{"speaker":"[Mike]","startTime":3415.216,"endTime":3420.098,"body":"fatigued, right? But if you can take it in"},{"speaker":"[Mike]","startTime":3420.198,"endTime":3422.339,"body":"and go right to sleep, that's a bit"},{"speaker":"[Mike]","startTime":3420.198,"endTime":3422.339,"body":"of an issue."},{"speaker":"[Johan Vesters]","startTime":3424.37,"endTime":3425.67,"body":"That was me."},{"speaker":"[Mike]","startTime":3426.724,"endTime":3426.866,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":3427.471,"endTime":3431.172,"body":"I used to be, when I came to"},{"speaker":"[Johan Vesters]","startTime":3427.471,"endTime":3431.172,"body":"Norway, I used to work as a Northern Lights"},{"speaker":"[Johan Vesters]","startTime":3431.693,"endTime":3432.213,"body":"tour guide."},{"speaker":"[Mike]","startTime":3432.868,"endTime":3433.134,"body":"Oh yeah."},{"speaker":"[Johan Vesters]","startTime":3433.073,"endTime":3438.315,"body":"So I would take people around."},{"speaker":"[Johan Vesters]","startTime":3433.073,"endTime":3438.315,"body":"I would also do the driving myself. And it"},{"speaker":"[Johan Vesters]","startTime":3438.335,"endTime":3441.777,"body":"was really a matter of like"},{"speaker":"[Johan Vesters]","startTime":3438.335,"endTime":3441.777,"body":"looking for a clear sky, you know, because"},{"speaker":"[Johan Vesters]","startTime":3441.797,"endTime":3445.098,"body":"the weather here can suck and"},{"speaker":"[Johan Vesters]","startTime":3441.797,"endTime":3445.098,"body":"you just need clear sky. So sometimes we would"},{"speaker":"[Johan Vesters]","startTime":3445.118,"endTime":3447.959,"body":"drive all the way to Finland,"},{"speaker":"[Johan Vesters]","startTime":3445.118,"endTime":3447.959,"body":"which is like two, two and a half hours from"},{"speaker":"[Johan Vesters]","startTime":3447.9990000000003,"endTime":3453.201,"body":"here. So I'd be on my way back"},{"speaker":"[Johan Vesters]","startTime":3447.9990000000003,"endTime":3453.201,"body":"from Finland, like, I don't know, one, two"},{"speaker":"[Johan Vesters]","startTime":3453.241,"endTime":3460.089,"body":"a.m. 2 a.m. and you know drink"},{"speaker":"[Johan Vesters]","startTime":3453.241,"endTime":3460.089,"body":"coffee on the way back home you know and to"},{"speaker":"[Johan Vesters]","startTime":3460.129,"endTime":3463.491,"body":"then fall asleep like I would"},{"speaker":"[Johan Vesters]","startTime":3460.129,"endTime":3463.491,"body":"come like I would maybe drink coffee still"},{"speaker":"[Johan Vesters]","startTime":3463.671,"endTime":3469.314,"body":"maybe like let's say like 1"},{"speaker":"[Johan Vesters]","startTime":3463.671,"endTime":3469.314,"body":"30 get home maybe 2 30 and I was just like"},{"speaker":"[Johan Vesters]","startTime":3469.354,"endTime":3474.776,"body":"caught like right away you"},{"speaker":"[Johan Vesters]","startTime":3469.354,"endTime":3474.776,"body":"know pretty happy I'm not doing that anymore"},{"speaker":"[Johan Vesters]","startTime":3474.8360000000002,"endTime":3475.197,"body":"by the way"},{"speaker":"[Mike]","startTime":3475.844,"endTime":3476.604,"body":"Yeah, no kidding."},{"speaker":"[Johan Vesters]","startTime":3476.597,"endTime":3476.777,"body":"but"},{"speaker":"[Mike]","startTime":3476.684,"endTime":3480.808,"body":"Yeah. I mean, if someone's falling asleep"},{"speaker":"[Mike]","startTime":3476.684,"endTime":3480.808,"body":"immediately, like I said, they have a cup of"},{"speaker":"[Mike]","startTime":3480.848,"endTime":3485.271,"body":"coffee and half an hour later, they're"},{"speaker":"[Mike]","startTime":3480.848,"endTime":3485.271,"body":"going to sleep. Um, their fatigue level is"},{"speaker":"[Mike]","startTime":3485.352,"endTime":3490.8360000000002,"body":"so high that caffeine is not stimulating"},{"speaker":"[Mike]","startTime":3485.352,"endTime":3490.8360000000002,"body":"enough to keep them awake."},{"speaker":"[Johan Vesters]","startTime":3491.55,"endTime":3492.516,"body":"But"},{"speaker":"[Mike]","startTime":3491.597,"endTime":3492.538,"body":"Right? So it's"},{"speaker":"[Johan Vesters]","startTime":3492.536,"endTime":3492.697,"body":"that's"},{"speaker":"[Mike]","startTime":3492.578,"endTime":3492.7980000000002,"body":"like,"},{"speaker":"[Johan Vesters]","startTime":3492.717,"endTime":3493.321,"body":"what was happening."},{"speaker":"[Mike]","startTime":3493.639,"endTime":3497.282,"body":"it's not that you're immune to the caffeine."},{"speaker":"[Mike]","startTime":3493.639,"endTime":3497.282,"body":"You're just so fatigued."},{"speaker":"[Johan Vesters]","startTime":3497.562,"endTime":3499.177,"body":"You're fucking exhausted, that's"},{"speaker":"[Johan Vesters]","startTime":3497.562,"endTime":3499.177,"body":"the thing."},{"speaker":"[Mike]","startTime":3499.864,"endTime":3508.927,"body":"Exactly. So there's other factors involved"},{"speaker":"[Mike]","startTime":3499.864,"endTime":3508.927,"body":"in that. Yeah. But it's, yeah, you know, it's"},{"speaker":"[Mike]","startTime":3508.967,"endTime":3513.33,"body":"like, and you know, to bust a myth,"},{"speaker":"[Mike]","startTime":3508.967,"endTime":3513.33,"body":"and this has nothing to do with sleep or shift"},{"speaker":"[Mike]","startTime":3513.35,"endTime":3518.655,"body":"work, it's like, it's not dehydrating."},{"speaker":"[Mike]","startTime":3513.35,"endTime":3518.655,"body":"People are like, oh, how much is too much?"},{"speaker":"[Mike]","startTime":3518.675,"endTime":3522.558,"body":"Am I gonna cause myself to get dehydrated?"},{"speaker":"[Mike]","startTime":3518.675,"endTime":3522.558,"body":"You know, caffeine and coffee, it's not dehydrating."},{"speaker":"[Mike]","startTime":3524.439,"endTime":3529.203,"body":"But it's just that timing thing. Like"},{"speaker":"[Mike]","startTime":3524.439,"endTime":3529.203,"body":"I've seen people literally take in 2000 milligrams."},{"speaker":"[Mike]","startTime":3529.223,"endTime":3531.8650000000002,"body":"They're like, hey, am I taking in too"},{"speaker":"[Mike]","startTime":3529.223,"endTime":3531.8650000000002,"body":"much? I'm like, yeah, that's a pretty crazy"},{"speaker":"[Mike]","startTime":3531.905,"endTime":3532.246,"body":"dose."},{"speaker":"[Johan Vesters]","startTime":3532.347,"endTime":3532.612,"body":"I'm out."},{"speaker":"[Mike]","startTime":3533.427,"endTime":3537.013,"body":"Over the long term. I don't know, I"},{"speaker":"[Mike]","startTime":3533.427,"endTime":3537.013,"body":"mean, I'm not a cardiologist. I don't know"},{"speaker":"[Mike]","startTime":3537.053,"endTime":3542.3360000000002,"body":"if that would have cardiac effects."},{"speaker":"[Mike]","startTime":3537.053,"endTime":3542.3360000000002,"body":"It's hard to say. I mean, there is an LD50"},{"speaker":"[Mike]","startTime":3542.356,"endTime":3545.958,"body":"for caffeine, like the lethal dose off"},{"speaker":"[Mike]","startTime":3542.356,"endTime":3545.958,"body":"the top of my head. I don't know what it is."},{"speaker":"[Mike]","startTime":3546.2980000000002,"endTime":3553.442,"body":"You probably don't want to test it out."},{"speaker":"[Mike]","startTime":3546.2980000000002,"endTime":3553.442,"body":"I know from a personal point of view, I definitely"},{"speaker":"[Mike]","startTime":3553.522,"endTime":3559.605,"body":"don't feel great if I take in, like,"},{"speaker":"[Mike]","startTime":3553.522,"endTime":3559.605,"body":"let's say a singular dose of like 300 milligrams,"},{"speaker":"[Mike]","startTime":3559.8650000000002,"endTime":3565.897,"body":"right? And I feel really gross if I"},{"speaker":"[Mike]","startTime":3559.8650000000002,"endTime":3565.897,"body":"do that. And it's, Some of the performance"},{"speaker":"[Mike]","startTime":3565.937,"endTime":3570.48,"body":"effects when they've studied caffeine"},{"speaker":"[Mike]","startTime":3565.937,"endTime":3570.48,"body":"have gone up to like 600, 700 milligrams and"},{"speaker":"[Mike]","startTime":3570.5,"endTime":3575.885,"body":"they've seen like some really awesome"},{"speaker":"[Mike]","startTime":3570.5,"endTime":3575.885,"body":"performance based improvements taking caffeine."},{"speaker":"[Mike]","startTime":3575.905,"endTime":3580.589,"body":"Like it's an ergogenic for sure. That"},{"speaker":"[Mike]","startTime":3575.905,"endTime":3580.589,"body":"dose, I can't even imagine taking a dose like"},{"speaker":"[Mike]","startTime":3580.609,"endTime":3586.634,"body":"that. When I formulated Max Perform,"},{"speaker":"[Mike]","startTime":3580.609,"endTime":3586.634,"body":"which is a pre-workout that I did for Nova"},{"speaker":"[Mike]","startTime":3586.654,"endTime":3592.599,"body":"3 Labs and that's now Complex Nutrition,"},{"speaker":"[Mike]","startTime":3586.654,"endTime":3592.599,"body":"I only put 90 milligrams in there. A little"},{"speaker":"[Mike]","startTime":3592.619,"endTime":3597.4900000000002,"body":"goes a long way. But in some of these"},{"speaker":"[Mike]","startTime":3592.619,"endTime":3597.4900000000002,"body":"pre-workouts and in some of the energy drinks,"},{"speaker":"[Mike]","startTime":3597.85,"endTime":3601.772,"body":"like you'll see like 180 milligrams,"},{"speaker":"[Mike]","startTime":3597.85,"endTime":3601.772,"body":"right? And in some of the pre-workouts, you're"},{"speaker":"[Mike]","startTime":3601.792,"endTime":3607.495,"body":"talking like 200, 300 milligrams per"},{"speaker":"[Mike]","startTime":3601.792,"endTime":3607.495,"body":"scoop. And it's like, that's a big amount."},{"speaker":"[Mike]","startTime":3607.535,"endTime":3612.438,"body":"So if you're like, if you're taking"},{"speaker":"[Mike]","startTime":3607.535,"endTime":3612.438,"body":"in multiple energy drinks per day as your sort"},{"speaker":"[Mike]","startTime":3612.458,"endTime":3618.482,"body":"of vehicle of choice for caffeine and"},{"speaker":"[Mike]","startTime":3612.458,"endTime":3618.482,"body":"you're doing a pre-workout, you might get up"},{"speaker":"[Mike]","startTime":3618.502,"endTime":3622.848,"body":"to close to like a thousand milligrams"},{"speaker":"[Mike]","startTime":3618.502,"endTime":3622.848,"body":"a day. Like it's possible. And I'd say that"},{"speaker":"[Mike]","startTime":3622.888,"endTime":3629.011,"body":"might be too much, right? Like you're"},{"speaker":"[Mike]","startTime":3622.888,"endTime":3629.011,"body":"just, you need to harness that, the timing"},{"speaker":"[Mike]","startTime":3629.051,"endTime":3634.654,"body":"of that, especially for a workout, right?"},{"speaker":"[Mike]","startTime":3629.051,"endTime":3634.654,"body":"But if you need that much per day, it's becoming"},{"speaker":"[Mike]","startTime":3634.674,"endTime":3638.917,"body":"a crutch, right? Yeah, for sure. And"},{"speaker":"[Mike]","startTime":3634.674,"endTime":3638.917,"body":"it's"},{"speaker":"[Johan Vesters]","startTime":3639.098,"endTime":3639.3,"body":"Yeah,"},{"speaker":"[Mike]","startTime":3639.177,"endTime":3639.497,"body":"like"},{"speaker":"[Johan Vesters]","startTime":3639.341,"endTime":3639.563,"body":"that's."},{"speaker":"[Mike]","startTime":3640.498,"endTime":3646.621,"body":"people don't get adrenal fatigue or"},{"speaker":"[Mike]","startTime":3640.498,"endTime":3646.621,"body":"they don't develop HPA access dysfunction from"},{"speaker":"[Mike]","startTime":3646.661,"endTime":3651.343,"body":"drinking too much coffee or taking too"},{"speaker":"[Mike]","startTime":3646.661,"endTime":3651.343,"body":"much caffeine in. It just exacerbates what's"},{"speaker":"[Mike]","startTime":3651.363,"endTime":3651.584,"body":"going on."},{"speaker":"[Johan Vesters]","startTime":3652.318,"endTime":3654.458,"body":"Mm-mm."},{"speaker":"[Mike]","startTime":3653.466,"endTime":3653.627,"body":"So."},{"speaker":"[Johan Vesters]","startTime":3654.478,"endTime":3658.7400000000002,"body":"Yeah. But I'm also curious"},{"speaker":"[Johan Vesters]","startTime":3654.478,"endTime":3658.7400000000002,"body":"about then, with the studies and stuff too,"},{"speaker":"[Johan Vesters]","startTime":3659.42,"endTime":3660.781,"body":"because it is very individual,"},{"speaker":"[Mike]","startTime":3661.361,"endTime":3661.613,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":3661.842,"endTime":3666.343,"body":"like how much there will be"},{"speaker":"[Johan Vesters]","startTime":3661.842,"endTime":3666.343,"body":"a difference from person to person in like"},{"speaker":"[Johan Vesters]","startTime":3666.383,"endTime":3669.625,"body":"how much it we're already drinking,"},{"speaker":"[Johan Vesters]","startTime":3666.383,"endTime":3669.625,"body":"you know what I mean? I'm sure that there's"},{"speaker":"[Johan Vesters]","startTime":3669.645,"endTime":3670.825,"body":"gonna be a different response"},{"speaker":"[Johan Vesters]","startTime":3669.645,"endTime":3670.825,"body":"to."},{"speaker":"[Mike]","startTime":3672.592,"endTime":3676.233,"body":"Well, yeah, everybody tolerates, like"},{"speaker":"[Mike]","startTime":3672.592,"endTime":3676.233,"body":"some people don't tolerate caffeine at all"},{"speaker":"[Mike]","startTime":3676.253,"endTime":3679.134,"body":"or any kind of stimulants. Like I do"},{"speaker":"[Mike]","startTime":3676.253,"endTime":3679.134,"body":"know a few people are just like, yeah, I can't"},{"speaker":"[Mike]","startTime":3679.174,"endTime":3682.3360000000002,"body":"even have a cup of coffee or I feel"},{"speaker":"[Mike]","startTime":3679.174,"endTime":3682.3360000000002,"body":"like all shaky and stuff. It's just too"},{"speaker":"[Johan Vesters]","startTime":3682.12,"endTime":3682.246,"body":"Yeah."},{"speaker":"[Mike]","startTime":3682.396,"endTime":3688.378,"body":"much, too sensitive to it, right? Um,"},{"speaker":"[Mike]","startTime":3682.396,"endTime":3688.378,"body":"I don't know what it, the gene is. So I've"},{"speaker":"[Mike]","startTime":3688.418,"endTime":3693.0,"body":"done my testing through 23andMe multiple"},{"speaker":"[Mike]","startTime":3688.418,"endTime":3693.0,"body":"times and I've taken that raw data and I've"},{"speaker":"[Mike]","startTime":3693.02,"endTime":3698.943,"body":"run it through a bunch of other, um,"},{"speaker":"[Mike]","startTime":3693.02,"endTime":3698.943,"body":"sites and whatnot. And, and you can be a slower"},{"speaker":"[Mike]","startTime":3699.023,"endTime":3703.368,"body":"or fast caffeine metabolizer. And I"},{"speaker":"[Mike]","startTime":3699.023,"endTime":3703.368,"body":"think that depends on your liver health, that"},{"speaker":"[Mike]","startTime":3703.388,"endTime":3710.311,"body":"depends on your genetics. Supposedly,"},{"speaker":"[Mike]","startTime":3703.388,"endTime":3710.311,"body":"I'm a fast caffeine metabolizer, so that means"},{"speaker":"[Mike]","startTime":3710.351,"endTime":3715.333,"body":"that I will eliminate it quickly from"},{"speaker":"[Mike]","startTime":3710.351,"endTime":3715.333,"body":"my body. I find that interesting because, like"},{"speaker":"[Mike]","startTime":3715.373,"endTime":3722.977,"body":"I said earlier, if I drink it past 3pm,"},{"speaker":"[Mike]","startTime":3715.373,"endTime":3722.977,"body":"I have issues sleeping. Now, if you're like"},{"speaker":"[Mike]","startTime":3722.997,"endTime":3728.599,"body":"a small person, say you weigh 110 pounds,"},{"speaker":"[Mike]","startTime":3722.997,"endTime":3728.599,"body":"it's going to take you longer to metabolize"},{"speaker":"[Mike]","startTime":3728.619,"endTime":3731.536,"body":"the same amount of caffeine as somebody"},{"speaker":"[Mike]","startTime":3728.619,"endTime":3731.536,"body":"like... I'm 200 pounds, it's gonna take me"},{"speaker":"[Mike]","startTime":3731.976,"endTime":3739.559,"body":"half the time to metabolize that, right?"},{"speaker":"[Mike]","startTime":3731.976,"endTime":3739.559,"body":"Linear thinking there. But yeah, to go back"},{"speaker":"[Mike]","startTime":3739.579,"endTime":3745.061,"body":"to the genetics, you can be fast or"},{"speaker":"[Mike]","startTime":3739.579,"endTime":3745.061,"body":"slow metabolizer. And that has to do with how"},{"speaker":"[Mike]","startTime":3745.1620000000003,"endTime":3753.205,"body":"sensitive you are, right? So yeah, I"},{"speaker":"[Mike]","startTime":3745.1620000000003,"endTime":3753.205,"body":"mean, caffeine is the most abused and used"},{"speaker":"[Mike]","startTime":3753.485,"endTime":3758.907,"body":"stimulant in the world. It's got its"},{"speaker":"[Mike]","startTime":3753.485,"endTime":3758.907,"body":"benefits, but it's just, the timing is the"},{"speaker":"[Mike]","startTime":3758.947,"endTime":3759.947,"body":"key there, the timing."},{"speaker":"[Johan Vesters]","startTime":3760.146,"endTime":3761.0860000000002,"body":"Yeah."},{"speaker":"[Mike]","startTime":3760.6440000000002,"endTime":3761.315,"body":"when you take it in."},{"speaker":"[Johan Vesters]","startTime":3762.487,"endTime":3767.088,"body":"Dude, when I, when I went off"},{"speaker":"[Johan Vesters]","startTime":3762.487,"endTime":3767.088,"body":"and I had my first cup again, I fucked"},{"speaker":"[Mike]","startTime":3766.897,"endTime":3767.199,"body":"Mm-hmm."},{"speaker":"[Johan Vesters]","startTime":3767.189,"endTime":3771.09,"body":"off because it was 30 full"},{"speaker":"[Johan Vesters]","startTime":3767.189,"endTime":3771.09,"body":"days, like no caffeine, you know?"},{"speaker":"[Mike]","startTime":3771.64,"endTime":3771.842,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":3771.891,"endTime":3776.392,"body":"And I like, I like we planned"},{"speaker":"[Johan Vesters]","startTime":3771.891,"endTime":3776.392,"body":"it, you know, I went to a good cafe and I think"},{"speaker":"[Johan Vesters]","startTime":3776.452,"endTime":3783.075,"body":"it must've been 2pm or something."},{"speaker":"[Johan Vesters]","startTime":3776.452,"endTime":3783.075,"body":"And I swear like 2am I was like this and that"},{"speaker":"[Johan Vesters]","startTime":3783.1150000000002,"endTime":3786.737,"body":"still, you know, I could not"},{"speaker":"[Johan Vesters]","startTime":3783.1150000000002,"endTime":3786.737,"body":"fall asleep. I was completely"},{"speaker":"[Mike]","startTime":3786.184,"endTime":3786.344,"body":"Yeah,"},{"speaker":"[Johan Vesters]","startTime":3786.777,"endTime":3787.717,"body":"just wide awake."},{"speaker":"[Mike]","startTime":3788.186,"endTime":3794.052,"body":"you'll become sensitive to it if you"},{"speaker":"[Mike]","startTime":3788.186,"endTime":3794.052,"body":"do like a 30-day cleanse of caffeine for"},{"speaker":"[Johan Vesters]","startTime":3792.253,"endTime":3792.589,"body":"Yeah, yeah."},{"speaker":"[Mike]","startTime":3794.092,"endTime":3796.134,"body":"sure."},{"speaker":"[Johan Vesters]","startTime":3794.781,"endTime":3795.075,"body":"Awesome."},{"speaker":"[Mike]","startTime":3796.994,"endTime":3801.4990000000003,"body":"One of the things that, I don't know,"},{"speaker":"[Mike]","startTime":3796.994,"endTime":3801.4990000000003,"body":"did you want to talk about supplements for"},{"speaker":"[Mike]","startTime":3801.539,"endTime":3802.079,"body":"shift workers?"},{"speaker":"[Johan Vesters]","startTime":3803.75,"endTime":3808.174,"body":"I think it would be good to"},{"speaker":"[Johan Vesters]","startTime":3803.75,"endTime":3808.174,"body":"kind of do almost like a bit of a recap and"},{"speaker":"[Johan Vesters]","startTime":3808.254,"endTime":3811.357,"body":"say, okay, cool. Yes, we talked"},{"speaker":"[Johan Vesters]","startTime":3808.254,"endTime":3811.357,"body":"about a lot of things now,"},{"speaker":"[Mike]","startTime":3812.004,"endTime":3812.229,"body":"Yeah."},{"speaker":"[Johan Vesters]","startTime":3812.2780000000002,"endTime":3815.301,"body":"but what would be kind of like"},{"speaker":"[Johan Vesters]","startTime":3812.2780000000002,"endTime":3815.301,"body":"a practical takeaway for people? You know,"},{"speaker":"[Johan Vesters]","startTime":3815.341,"endTime":3819.045,"body":"like what would be something,"},{"speaker":"[Johan Vesters]","startTime":3815.341,"endTime":3819.045,"body":"hey, whether it's nutrition, supplements, you"},{"speaker":"[Johan Vesters]","startTime":3819.085,"endTime":3823.609,"body":"know, you know, habits, lifestyle"},{"speaker":"[Johan Vesters]","startTime":3819.085,"endTime":3823.609,"body":"stuff, training, what would be like, let's"},{"speaker":"[Johan Vesters]","startTime":3823.649,"endTime":3827.693,"body":"say, maybe like top three to"},{"speaker":"[Johan Vesters]","startTime":3823.649,"endTime":3827.693,"body":"five things people could do."},{"speaker":"[Mike]","startTime":3829.156,"endTime":3833.9030000000002,"body":"Yo, yeah, the top three or five things"},{"speaker":"[Mike]","startTime":3829.156,"endTime":3833.9030000000002,"body":"people could do to offset shift work."},{"speaker":"[Johan Vesters]","startTime":3834.7780000000002,"endTime":3836.543,"body":"Yep. Kind"},{"speaker":"[Mike]","startTime":3836.444,"endTime":3836.57,"body":"Oh boy."},{"speaker":"[Johan Vesters]","startTime":3836.563,"endTime":3840.556,"body":"of like, you know, if you got"},{"speaker":"[Johan Vesters]","startTime":3836.563,"endTime":3840.556,"body":"to do something, like start with this, you"},{"speaker":"[Johan Vesters]","startTime":3840.576,"endTime":3840.917,"body":"know what I mean?"},{"speaker":"[Mike]","startTime":3841.588,"endTime":3847.349,"body":"Yeah, I mean, so number one, you know,"},{"speaker":"[Mike]","startTime":3841.588,"endTime":3847.349,"body":"prioritize your sleep, right? And without going"},{"speaker":"[Mike]","startTime":3847.389,"endTime":3851.11,"body":"off on another tangent, I'll just leave"},{"speaker":"[Mike]","startTime":3847.389,"endTime":3851.11,"body":"it at that. So prioritize your sleep in and"},{"speaker":"[Mike]","startTime":3851.13,"endTime":3858.612,"body":"around your shift work, right? That's"},{"speaker":"[Mike]","startTime":3851.13,"endTime":3858.612,"body":"number one. Number two would be, and we didn't"},{"speaker":"[Mike]","startTime":3858.632,"endTime":3866.3740000000003,"body":"really touch on this, but continue or"},{"speaker":"[Mike]","startTime":3858.632,"endTime":3866.3740000000003,"body":"if you not, you should be, like continue eating"},{"speaker":"[Mike]","startTime":3867.014,"endTime":3872.588,"body":"very nutrient-enhanced food, right?"},{"speaker":"[Mike]","startTime":3867.014,"endTime":3872.588,"body":"It's like There's a time and a place for processed"},{"speaker":"[Mike]","startTime":3872.628,"endTime":3878.712,"body":"food, and there's a time when we can"},{"speaker":"[Mike]","startTime":3872.628,"endTime":3878.712,"body":"handle it quite easily. But if we're looking"},{"speaker":"[Mike]","startTime":3878.752,"endTime":3884.0950000000003,"body":"at what sleep deprivation does to us,"},{"speaker":"[Mike]","startTime":3878.752,"endTime":3884.0950000000003,"body":"one of the big factors with sleep deprivation,"},{"speaker":"[Mike]","startTime":3884.1150000000002,"endTime":3889.217,"body":"and there's lots of things, but it's"},{"speaker":"[Mike]","startTime":3884.1150000000002,"endTime":3889.217,"body":"like this systemic inflammation, and specifically"},{"speaker":"[Mike]","startTime":3889.538,"endTime":3893.56,"body":"your neural inflammation. So there's"},{"speaker":"[Mike]","startTime":3889.538,"endTime":3893.56,"body":"a lot of brain inflammation that happens from"},{"speaker":"[Mike]","startTime":3893.6,"endTime":3897.842,"body":"sleep deprivation, right? Because it's"},{"speaker":"[Mike]","startTime":3893.6,"endTime":3897.842,"body":"like, that's the organ that's really taking"},{"speaker":"[Mike]","startTime":3897.862,"endTime":3902.017,"body":"the brunt of it, is your head, it's"},{"speaker":"[Mike]","startTime":3897.862,"endTime":3902.017,"body":"your brain, right? when we're sleep deprived."},{"speaker":"[Mike]","startTime":3903.998,"endTime":3906.821,"body":"So we want to minimize the effects of"},{"speaker":"[Mike]","startTime":3903.998,"endTime":3906.821,"body":"that."},{"speaker":"[Mike]","startTime":3910.023,"endTime":3916.429,"body":"So I was on number two there, I'm thinking"},{"speaker":"[Mike]","startTime":3910.023,"endTime":3916.429,"body":"about number three already. Some of the things"},{"speaker":"[Mike]","startTime":3916.449,"endTime":3921.593,"body":"that we could do as far as your supplementation,"},{"speaker":"[Mike]","startTime":3916.449,"endTime":3921.593,"body":"going back to the nutrient dense food, I mean,"},{"speaker":"[Mike]","startTime":3921.633,"endTime":3926.898,"body":"that's just going to offset that inflammation."},{"speaker":"[Mike]","startTime":3921.633,"endTime":3926.898,"body":"You're going to continue to eat like in a calorically"},{"speaker":"[Mike]","startTime":3926.938,"endTime":3932.093,"body":"controlled nutrient dense pattern. Spend"},{"speaker":"[Mike]","startTime":3926.938,"endTime":3932.093,"body":"a whole podcast talking about that. I'll just"},{"speaker":"[Mike]","startTime":3932.113,"endTime":3934.495,"body":"leave that at that. People are gonna"},{"speaker":"[Mike]","startTime":3932.113,"endTime":3934.495,"body":"be like, what the hell is he even talking about?"},{"speaker":"[Mike]","startTime":3934.515,"endTime":3938.178,"body":"What am I supposed to eat? I'm like,"},{"speaker":"[Mike]","startTime":3934.515,"endTime":3938.178,"body":"just eat real food, man. Just eat real food."},{"speaker":"[Mike]","startTime":3940.64,"endTime":3946.585,"body":"As far as supplementation goes, you"},{"speaker":"[Mike]","startTime":3940.64,"endTime":3946.585,"body":"can't out supplement sleep deprivation. So"},{"speaker":"[Mike]","startTime":3947.045,"endTime":3953.231,"body":"the basics go back to the inflammation."},{"speaker":"[Mike]","startTime":3947.045,"endTime":3953.231,"body":"It's like take your vitamin D, in the morning"},{"speaker":"[Mike]","startTime":3953.251,"endTime":3959.055,"body":"when you get up, right? Vitamin D should"},{"speaker":"[Mike]","startTime":3953.251,"endTime":3959.055,"body":"be dosed in accordance to the timing of it."},{"speaker":"[Mike]","startTime":3959.324,"endTime":3962.886,"body":"The same as when the sun rises and falls."},{"speaker":"[Mike]","startTime":3959.324,"endTime":3962.886,"body":"Take your vitamin D in the morning, that's"},{"speaker":"[Mike]","startTime":3962.906,"endTime":3968.45,"body":"when you're gonna get the most. I'm"},{"speaker":"[Mike]","startTime":3962.906,"endTime":3968.45,"body":"getting mine right now. Fish oil for inflammation,"},{"speaker":"[Mike]","startTime":3968.53,"endTime":3974.215,"body":"curcumin inflammation. Multi-B complex"},{"speaker":"[Mike]","startTime":3968.53,"endTime":3974.215,"body":"just to make everything work better, right?"},{"speaker":"[Mike]","startTime":3974.255,"endTime":3980.279,"body":"These are real basic things. For sleep"},{"speaker":"[Mike]","startTime":3974.255,"endTime":3980.279,"body":"to help you sleep and normalizing that sleep"},{"speaker":"[Mike]","startTime":3980.319,"endTime":3987.1440000000002,"body":"cycle, really benign but important supplements"},{"speaker":"[Mike]","startTime":3980.319,"endTime":3987.1440000000002,"body":"would be like your magnesium, your zinc. potentially"},{"speaker":"[Mike]","startTime":3987.164,"endTime":3995.131,"body":"taking GABA. GABA is inhibitory neurotransmitter."},{"speaker":"[Mike]","startTime":3987.164,"endTime":3995.131,"body":"Valerian root, it actually stimulates the GABA"},{"speaker":"[Mike]","startTime":3995.151,"endTime":4000.255,"body":"receptors, I believe, so it's similar"},{"speaker":"[Mike]","startTime":3995.151,"endTime":4000.255,"body":"to taking GABA. We had talked about melatonin,"},{"speaker":"[Mike]","startTime":4000.375,"endTime":4004.839,"body":"there's caveats with that. It might"},{"speaker":"[Mike]","startTime":4000.375,"endTime":4004.839,"body":"work, it might not, right? But that would help"},{"speaker":"[Mike]","startTime":4004.919,"endTime":4010.6440000000002,"body":"normalize your sleep cycle. Offsetting"},{"speaker":"[Mike]","startTime":4004.919,"endTime":4010.6440000000002,"body":"sleep deprivation, I don't know if I want to"},{"speaker":"[Mike]","startTime":4010.664,"endTime":4015.552,"body":"go down this one. There are some supplements"},{"speaker":"[Mike]","startTime":4010.664,"endTime":4015.552,"body":"that will help. deal with sleep deprivation."},{"speaker":"[Mike]","startTime":4015.612,"endTime":4022.036,"body":"Tyrosine is one of them. And this really"},{"speaker":"[Mike]","startTime":4015.612,"endTime":4022.036,"body":"has to do with breaking down like it's basically"},{"speaker":"[Mike]","startTime":4022.076,"endTime":4027.0190000000002,"body":"a precursor to norepinephrine and dopamine."},{"speaker":"[Mike]","startTime":4022.076,"endTime":4027.0190000000002,"body":"And you're going to be depleted of both of"},{"speaker":"[Mike]","startTime":4027.039,"endTime":4034.003,"body":"those when you're sleep deprived, right?"},{"speaker":"[Mike]","startTime":4027.039,"endTime":4034.003,"body":"One of my favorite supplements and it's kind"},{"speaker":"[Mike]","startTime":4034.023,"endTime":4039.106,"body":"of one that flies underneath the radar"},{"speaker":"[Mike]","startTime":4034.023,"endTime":4039.106,"body":"would be alpha GPC, which is a very bioavailable"},{"speaker":"[Mike]","startTime":4039.146,"endTime":4044.741,"body":"form of choline. Colleen, we will break"},{"speaker":"[Mike]","startTime":4039.146,"endTime":4044.741,"body":"down into acetylcholine, which is an essential"},{"speaker":"[Mike]","startTime":4044.761,"endTime":4049.1440000000002,"body":"neurotransmitter, which is going to"},{"speaker":"[Mike]","startTime":4044.761,"endTime":4049.1440000000002,"body":"be used more when you're sleep deprived and"},{"speaker":"[Mike]","startTime":4049.164,"endTime":4054.647,"body":"it's going to be depleted or if you're"},{"speaker":"[Mike]","startTime":4049.164,"endTime":4054.647,"body":"chronically sleep deprived. So I really like"},{"speaker":"[Mike]","startTime":4054.687,"endTime":4062.091,"body":"Alpha GPC. I'm way off of just the top"},{"speaker":"[Mike]","startTime":4054.687,"endTime":4062.091,"body":"five, I think. As far as training goes, continue"},{"speaker":"[Mike]","startTime":4062.131,"endTime":4068.535,"body":"to train, but attenuate your training,"},{"speaker":"[Mike]","startTime":4062.131,"endTime":4068.535,"body":"meaning like maybe bring it down a notch, right?"},{"speaker":"[Mike]","startTime":4068.555,"endTime":4073.834,"body":"Get a move on, get sweaty. but don't"},{"speaker":"[Mike]","startTime":4068.555,"endTime":4073.834,"body":"blow yourself up, but continue to move, right?"},{"speaker":"[Mike]","startTime":4074.835,"endTime":4079.919,"body":"We're gonna be battling that inflammation"},{"speaker":"[Mike]","startTime":4074.835,"endTime":4079.919,"body":"that we built up from being sleep deprived,"},{"speaker":"[Mike]","startTime":4079.939,"endTime":4085.183,"body":"but we don't wanna create more. We've"},{"speaker":"[Mike]","startTime":4079.939,"endTime":4085.183,"body":"got a lot of insulin resistance going on because"},{"speaker":"[Mike]","startTime":4085.223,"endTime":4090.387,"body":"we're sleep deprived. So we want to"},{"speaker":"[Mike]","startTime":4085.223,"endTime":4090.387,"body":"like stimulate that non-insulin sensitivity"},{"speaker":"[Mike]","startTime":4090.928,"endTime":4091.568,"body":"happening, right?"},{"speaker":"[Mike]","startTime":4094.751,"endTime":4102.228999999999,"body":"And maybe last but not least, if you"},{"speaker":"[Mike]","startTime":4094.751,"endTime":4102.228999999999,"body":"can, switch careers. don't do shift work if"},{"speaker":"[Mike]","startTime":4102.269,"endTime":4107.553,"body":"you can as much as I someone told me"},{"speaker":"[Mike]","startTime":4102.269,"endTime":4107.553,"body":"that a long time ago they said do everything"},{"speaker":"[Mike]","startTime":4107.572999999999,"endTime":4111.196,"body":"you can to get out of doing shift work"},{"speaker":"[Mike]","startTime":4107.572999999999,"endTime":4111.196,"body":"and I actually took it really personally because"},{"speaker":"[Mike]","startTime":4111.215999999999,"endTime":4115.179,"body":"I'm like no I love my job why would"},{"speaker":"[Mike]","startTime":4111.215999999999,"endTime":4115.179,"body":"I want to do that but um I understand what"},{"speaker":"[Mike]","startTime":4115.199,"endTime":4119.262,"body":"they're saying because it's just it's"},{"speaker":"[Mike]","startTime":4115.199,"endTime":4119.262,"body":"one of those things that's going to eventually"},{"speaker":"[Mike]","startTime":4119.282,"endTime":4124.126,"body":"get you in the end right so but if you"},{"speaker":"[Mike]","startTime":4119.282,"endTime":4124.126,"body":"choose a life of shift work you got to do everything"},{"speaker":"[Mike]","startTime":4124.146,"endTime":4125.807,"body":"to battle the sleep deprivation"},{"speaker":"[Johan Vesters]","startTime":4127.898,"endTime":4128.681,"body":"Oh, awesome, man."},{"speaker":"[Mike]","startTime":4129.132,"endTime":4131.273,"body":"Mm hmm."},{"speaker":"[Johan Vesters]","startTime":4130.428,"endTime":4131.412,"body":"Dude, thanks."},{"speaker":"[Mike]","startTime":4131.313,"endTime":4133.034,"body":"All right."},{"speaker":"[Johan Vesters]","startTime":4131.432,"endTime":4132.597,"body":"Uh, thanks for coming back."},{"speaker":"[Mike]","startTime":4133.054,"endTime":4137.056,"body":"Well, thank you for having me. It's"},{"speaker":"[Mike]","startTime":4133.054,"endTime":4137.056,"body":"always a pleasure for sure. And,"},{"speaker":"[Johan Vesters]","startTime":4137.233,"endTime":4137.485,"body":"Awesome."},{"speaker":"[Mike]","startTime":4137.857,"endTime":4142.779,"body":"yeah, so I mean, if anybody ever had"},{"speaker":"[Mike]","startTime":4137.857,"endTime":4142.779,"body":"any questions for me, you know where to reach"},{"speaker":"[Mike]","startTime":4142.839,"endTime":4147.842,"body":"me. Just get a hold of me on social"},{"speaker":"[Mike]","startTime":4142.839,"endTime":4147.842,"body":"media, on Instagram. It's the best place. And"},{"speaker":"[Mike]","startTime":4147.862,"endTime":4149.843,"body":"I'm more than happy to answer any questions"},{"speaker":"[Mike]","startTime":4147.862,"endTime":4149.843,"body":"anyone has."},{"speaker":"[Johan Vesters]","startTime":4151.695,"endTime":4156.228,"body":"So make sure to drop your info"},{"speaker":"[Johan Vesters]","startTime":4151.695,"endTime":4156.228,"body":"down below in the show notes as usual"},{"speaker":"[Mike]","startTime":4156.804,"endTime":4158.507,"body":"Okay."},{"speaker":"[Johan Vesters]","startTime":4157.191,"endTime":4157.973,"body":"Dude, I'll talk to you soon"},{"speaker":"[Mike]","startTime":4158.5470000000005,"endTime":4160.551,"body":"Yeah, man, for sure. Okay."},{"speaker":"[Johan Vesters]","startTime":4160.677,"endTime":4163.7970000000005,"body":"to the listener. Thanks for"},{"speaker":"[Johan Vesters]","startTime":4160.677,"endTime":4163.7970000000005,"body":"listening and we'll speak next week."}]}