#111 GLP-1's, Saunas, and Cold Plunges Oh My!

The Open ends and the emotional whiplash starts: you’re fired up, a few movements just exposed you, and you’re either ready to level up or ready to forget the whole thing until next year. We walk through what actually works after the CrossFit Open, including how to turn “I need to get better at that” into a realistic plan built on discipline, not a temporary motivation spike. We also get into the messy truth about skill work, especially ring muscle-ups, power-to-weight ratio, and why chasing advanced gymnastics without the right foundation is a fast track to frustration or a blown-up shoulder.

Then we shift into the biohacking world: saunas, cold plunges, and why the trend cooled off when influencers moved on. The science didn’t disappear, but the marketing got reckless. We break down what we’ve personally found useful for recovery, sleep, blood pressure, nervous system regulation, HRV, and stress resilience, plus the myths we want dead forever like “detoxing” through sweat. You’ll also hear straightforward weekly protocols that normal people can follow without turning health into a second job.

Finally, we tackle GLP-1 medications like Ozempic (semaglutide) and Mounjaro (tirzepatide). We’re not giving medical advice, but we are sharing what we’ve observed coaching people through it: the “wrong way” that leads to muscle loss, side effects, and rebound weight gain, and the “right way” that pairs strength training, high protein, smart calories, and proper medical oversight to improve metabolic health markers like A1C and fasting glucose. If you’ve been curious, skeptical, or quietly considering it, this conversation adds the nuance most headlines miss.

Subscribe for more coach-level breakdowns, share this with a training partner, and leave a review if it helped. What did the Open expose for you this year, and what do you want us to dig into next?

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Transcript

Rough Draft Intro And Topics

SPEAKER_00 0:00

All right, you guys. Today we are in podcast number three with my brother and I. Uh, we were just talking about how I'm going to come up with like an official introduction of the episodes, you know, whether it be some cool audio intro or some thought-invoking question or whatever it is. Um, these first 10, 15 episodes that we're doing together are going to be um kind of like the rough draft and the sequence to everything that we do in here. Um, so with that said, we're gonna jump right into the main topics for today. There's gonna be first one, we're gonna talk a little bit about the open, like post-open mindset, what to do from here, what do I do from here? I thought the open was awesome. How should I be more competitive? Whatever. Like it's gonna be a little bit of a freestyle discussion based around the open since the open just ended, will be one topic. Second topic is gonna be around the popularity and rise and fall of Sauna's cold plunging, this biohacking movement, which we very much believe in, but maybe the influence and marketing and everything behind it was the reason why it died off, is because of bullshit shit fluencers, essentially. Shit shit fluencers. And uh the big uh the big one today is gonna be a topic of um GLP1s, so like Ozempic, um Monjaro, where they're we gonna generate that clickbait or their scientific names, which would be semiglutide and redatrutide. Yeah, there's tatutide. There's a few of these compounds that are out there that people are using that we'll talk about pros and cons. You know, maybe how we started off believing fitness coaches perspective. Absolutely. We're not speaking from medical advice by any means. We're speaking from our experience as coaches. Um, I can, you know, speak to in the when they first came out thinking like, ah, this is gonna be bullshit um cheat drug for people, and then actually coming around and being like this actually does a lot of good for people.

SPEAKER_01 2:00

So we can admit that we were wrong in some of our assumptions.

SPEAKER_00 2:04

Yep. That's okay. Um, so that'll be a big, big topic here at the end. So without a further ado or ado, I don't even is that French? I like French. Uh let's talk about our first topic.

Post-Open Letdown And Motivation

SPEAKER_00 2:20

So, first topic. CrossFit open is over. Now what do I do? Give up on life. Yep. Fuck it.

SPEAKER_01 2:29

Didn't win the leaderboard. Yep. Caught a bunch of people cheating in the open. Andrew Hiller reposting all kinds of garbage reps, calling people out. It's cooked.

SPEAKER_00 2:43

That's it, all right. Topic two.

SPEAKER_01 2:46

Um so I guess I well, I say the smart ass remarks because people get so over like dramatic about the open when it comes to all the things I just mentioned. Yeah. Like you see it on social media. Well, at least it's not five weeks straight now, but it's three weeks straight in the CrossFit world, and uh, it's just like people. I have some I have some bones to pick about it. I got some shit to talk about it. Uh, but the open is still awesome.

SPEAKER_00 3:23

Yeah. What I would say is a general thing that I notice after every open, excuse me, is Rich Froning is still badass, by the way. Rich fronning is still badass, still man crush on Rich. Rich is the man, probably always will be. Um, is the open highlights weaknesses with people mentally or physically, which I think uh is the exact reason why a lot of people don't sign up for it. What I notice a lot after post-open, particularly during, because there's the motivation there, if there's an open workout that highlights someone's weakness, now all of a sudden I find myself, probably you too, um, in conversations with members that are like, I really want to get better at this movement, handstand walks, oh, we should need to do more chest to bar in class, oh well, blah, blah, blah, blah, blah, all these things. And now they're really motivated to want to get better at the thing that they did not do well in the open because they did, in a way, quote unquote, air quotes here, get exposed and they don't want that to happen and they want to be a better athlete. Now, where I see this as a problem, it's kind of like New Year's resolution. They're motivated for it for the first few weeks, month or whatever after the open, they're like, eh, I don't really want to do that work anymore. Let's just maybe pick up like a month before the open and get good at it again. Where I think if you can utilize that frame of thinking and discipline yourself to facilitate consistency throughout the year, that the open highlighting those holes, like let's say not being able to do chest to bar pull-ups, and you work on that religiously, you're gonna build a lot of capacity in a lot of other areas of your fitness.

SPEAKER_01 4:58

Yeah, so weaknesses, if you work on your weaknesses, tends to make your strength stronger, and you just fill a you fill a hole. Um but like you said, the motivation, motivation. This great member of ours gave me an analogy once that a motive motivation is like an inflatable backbone. You gotta go get it pumped up like five, ten times a year because it just comes and goes.

SPEAKER_00 5:29

I like that. And uh that's good.

SPEAKER_01 5:32

His reference is you need to rely on discipline because discipline is what happens when motivation is gone and you still do the work required. I think one of the big problems with the open being once a year is it's easy to forget about how you felt during that time, and then all of other life situations and circumstances, and this and that. You have 330 days to slip in. I mean, excuses, reasons that disrupt what that motivation was right after the open.

Discipline Over Motivation All Year

SPEAKER_01 6:10

There's a big gap year to year. So one of the big topics with the open that we can talk about is you already said it, chest of bar pull-ups, muscle ups. Seem to be a a hole. Yeah. Ring muscle ups. And I had a few people bring up ring muscle-ups to me. It's like, I mean, even Faye and I talked about it. We hadn't done them in a group class workout in like six, seven months. It's been a hot minute. It was a workout you've had us do that was overhead squats? Ring muscle-ups? Or something else. Either way, it was a long time ago. And uh it's it's been a hot minute. No, we don't program them very often. One of the reasons in my mind is we need to build the foundational strength for pulling our body and gymnastics. Getting strict pull-ups, building strict pull-ups, and everything. We've been doing the bar muscle-up sequence that you've been programming. We have had a lot of first-time bar muscle-ups, which has been cool. But training for the bar muscle-up and the ring muscle up, I feel the bar muscle-up is much safer on people's shoulders. Uh, you fail a ring muscle up and there's bloopers. You yell at me for my phone and do shits right here. Sorry guys, I yelled at Derek for being I had to take my watch off, I had to take my phone off, he had to do a full body cavity. You're not disturbed. Full body cavity inspection of me. That was a little weird, by the way. You are my brother, but still, I don't got anything hidden anywhere. But, anyways, uh when people miss a ring muscle up, the you can shred your shoulder. And there's bloopers all over the internet of people going through the rings. And I don't know if this is a this isn't a hot take, this is just truth. Gymnastics and gymnastics skill is a power-to-weight ratio deal. And there are quite a few people in the gym, and I've said this to people, yes, you need to get stronger, but you need to get less stored calories on your body, and that's going to dramatically improve your gymnastics. Yeah, and unless you're gonna start working on the diet and the health and the calorie control, the other 23 hours of the day, like it's going to be difficult to lean that equation in your favor to improve those gymnastics skills.

SPEAKER_00 8:44

Well, you need to be okay with not being good at them if you're not willing to do the other stuff. Like you said, power to weight ratio when it comes to gymnastics work, like I'm 215, 20 pounds. Doing some of these movements are much more difficult than I was doing them when I was 175 when I first started doing CrossFit. Granted, other areas I'm stronger, so there's there's give and take, and I can build up capacity around this if I worked on it more. But that that strength curve of me having to get better at gymnastics stuff would take a little more allocation of time based off of my size and performance. But if you are a first timer, so usually the people like kind of backtracking to the muscle up, people that get hurt there usually have the strength to do something like that, but the technique or the preparation to get there is not established and usually end up hurting themselves, like the ring muscle up. And that's not I wouldn't say that's the common thing that happens, but the ring muscle-up is the most complex movement we do in the in the gym. There's no other movement in the gym that is as complicated as a ring muscle-up, like gymnastics, yeah. Yeah, what it demands for every for what you to do from point A to point B, there's a lot of things that happen very quickly, and sometimes it can go wrong. Um, but when an open workout comes up, and that happens often, where you have to finish with ring muscle-ups, and a lot of times people get to that section of the workout relatively fast and then just sit there and stare at rings for like 10 minutes. Five minutes. Yeah, and you can't do one, it can be very discouraging. So, and usually people's ask on my and when I talk with members is you need to write more ring muscle-ups. I mean, yes, there is an element to that, like doing them more in class, particularly for that group of people that does have the strength and is right there. But a lot of people that ask me these questions are not the ones that even if ring muscle ups could have been there all year long were necessarily going to be the ones to get one because, like what you just said, there is a power to weight ratio that needs to happen. And work capacity, like you said, they're usually at the end of open workouts. Exactly.

SPEAKER_01 10:44

You have to have the fitness and the capacity to be able to do them once you get there.

SPEAKER_00 10:48

And so, as a whole, for a community in general health and fitness, building this part of the fitness circle, if you will, is not super important in the scheme of life. It is very exciting to do, and it does improve that circle. But this, in my experience, and you can speak to this too, or I mean give me your opinion, is this air quote circle of performance around a ring muscle-up only ever gets highlighted when it's around

Ring Muscle-Ups And Power-To-Weight

SPEAKER_00 11:20

like an open or a competition that someone goes and does and comes back and they did not do that thing well. Getting someone to be able to do ring muscle-ups, yes, they're uh byproducts of that. If you can do that, usually other things happen. You have the less calorically stored. That's a politically correct saying. You have less fat. Like there are other things. If we focused on that and you're able to accomplish a ring muscle up, chances are other markers of your life got better because of it, but purely focusing on doing that alone alienates a large, a vast majority of people in the gym to do something that is very sport specific. So it only ever becomes really a topic conversation when it comes into open workout and a lot of people can't do it. So I'm all for the progression of the sport continuum, right?

SPEAKER_01 12:03

It keeps fitness fun and exciting. And I think fitness gets more fun when you can do double unders. I think fitness gets more fun when you can do toesbar. Like when you're getting some of the higher skill elements of CrossFit and functional fitness, fitness becomes more fun because you become better at it. And that's that's what I love about CrossFit. It's like there's always something to work on, there's always something to improve. So you had a member at 11 a.m., never done ring muscle up in his life. Pretty athletic, not overweight. And he came up to you, he's like, I've never done this before. Yeah. And you're like, oh, well, I need to see, let's see where we're at. Yeah. And he just popped right up into a ring muscle up. Very first try. Very first try. So there are those people out there. And that would highlight that we should program more because there could be quite a few people in the gym that are right there. Yeah. On the flip side, after Double Edge just had its birthday, by the way. Oh yeah. Yeah. How many years is that? 13?

SPEAKER_00 13:09

Well, yeah, 13. 14? 14. 13. Yeah, long time. Yeah, 14, 15, 16, 17.

SPEAKER_01 13:17

You guys, I don't remember my kids' birthdays age, my own. So 13. 13 years. So for the life that we've been programming fitness here, we've gone through seasons of heavily programming some high skill gymnastics stuff. And here's what happens deer in the headlights in the crowd, amongst the class, because we have to work on strict strength. It's boring. You're not getting your heart rate up, you're not getting that dopamine kick. And then the high skill stuff, the kipping part and the kipping drills, I'm all for it. But people's hands only tolerate five to ten minutes before you start hearing the complaints. My hands hurt. I'm not getting it. And then it's just tune out and basically upset with the workout. Like they didn't get the workout stimulus that most people are in the gym to crave, which is high heart rate, sweat, and metabolic stress.

SPEAKER_00 14:11

Yeah.

SPEAKER_01 14:12

Right. So some of this higher skilled gymnastics stuff, it's slower. There's a lot more rest. Like if I'm working on some of this stuff, I'll I will take five minutes rest between sets because your body needs it to be able to keep the skill intact while you're putting in a little more volume and work. You need bigger rest blocks. And you just get those deer in the headlight looks throughout class. And I get it because a lot of people are 40, 50 years old. It is not super high on their life achievement list. Yeah. And arguably, it's because don't want to get injured, don't want to hurt, ruin a shoulder, blow out a rotator cuff, and whatnot. So it's like looking at the overall crowd, but still able to cater to the people in the gym that want to develop these skills further, more work capacity in them. And we are working together to find that balance now.

SPEAKER_00 15:10

Yeah, and I would say the like after the open is always an example. Yep. Again, highlighting this is like, let's say normally there's 20% of the gym that is interested in doing getting their first spring muscle up or whatever, building that sport specific capacity. But then the open happens and all of a sudden that number immediately goes up to like 80% of the gym. But then a month goes by, that number goes back down to 20%. Yep. So there's always going to be certain people in the gym that are always attracted to doing skill-based work. And where I have always had this conversation with people and coaches and stuff in the past, being more the head programmer over all these years, is a bias towards strength stuff because not well, one, yes, I have a bias towards that. I like that stuff, but I wouldn't say I like it more than gymnastic stuff on a programming element in a GPP environment. You can scale like Olympic lifting, for example, like the snatch, very complicated movement, but the snatch can be can be scaled to everyone. Like the snatch is the snatch for everybody. If you are good at snatching, you just will do more weight. Like, but the movement itself does not change. Whereas like a ring muscle up, if you're not even, you want I want to be able to do a ring muscle up, but I can I I'm only a bandit pull-ups. What's my next progression? Well, I need to get to a pull-up. I need to build strict strength. I need to understand the fundamentals of a kip. I need to have an efficient kipping pull-up. I need to understand the complexities of a butterfly movement before I can translate that over to the next movement. There's like seven or eight different progressions that you should have a foundation of before you can even get to the ultimate goal of doing a ring muscle, whereas like Olympic lifting is it that it is that movement. Yes, you get better at it, but the movement is the movement for everybody.

SPEAKER_01 16:54

Yeah. And like you said, it's indefinitely inscalable. So either you're on a PVC pipe or you're snatching your body weight, everybody gets to work out and work out together. So we do do a good job of balancing the build welded warrior. We will be, we have a lot of equipment out there and a lot of space that we will be able to, and we are. I mean, you guys are seeing with the bar muscle up progression. We just we chose bar muscle ups into this open on a 50-50 chance, it was gonna be bar muscle ups. Yeah, right? Yeah, I mean we talked about it. Is it gonna be ring muscle up progression first or is it gonna be bar muscle up? We chose bar muscle up. One, more people are going to get them quicker, and it was a 50-50 chance on if either one was really gonna be in the open, it's only three weeks long, you never really know. But if it's gonna be one of them, we picked bar muscle up and well, we're wrong.

SPEAKER_00 17:51

So yeah, but I mean the bar muscle up, I would just say, is for most of us, it wasn't for me, but is the prerequisite to the ring muscle up. I actually got ring muscle ups were easier for me before bar. A lot of people, it depends.

SPEAKER_01 18:05

From a technical standpoint, the bar muscle up is easier, but because you can catch the rings lower

Programming Skills Without Breaking People

SPEAKER_01 18:10

in the dip, some people get that first. But blah blah blah. So basically, you guys, this is what I think, Jake. If you want to work on these skills and you want to get better at them, talk with your coach. We are all here to help, right?

SPEAKER_00 18:28

Yeah, and logically assess your abilities. So I don't say this as a hater, but I will say I did work with someone in the past, going back to that power to weight ratio. And this isn't me saying this to be a dick by any means, but this if you're not able to logically assess where you are, it's very hard for me to tell you like you are not there yet, and for you to understand that if you're not able able to recognize your own limitations. So, an example being, and I'm not gonna name any names, but I had someone in the past, and I'm not exaggerating when I say this, were about 350 pounds, cannot do strict pull-ups, can barely do banded pull-ups with many bands, and it just this all makes sense. Power weight ratio. But then was super upset with me when the open came around, and I hadn't worked with them on getting ring muscle-ups before the open. So they were exposed in the open. And I had to like like look at them in the eyes and be like, Are you are you serious right now? Yeah. Like, so this person was not able to logically assess where they were physically, be like, Yeah, I got a ways to go. I'd love I'm not saying they can't do it, but the work to get there might be a little different than some purely from that body weight ratio. So, my point being is if there was something in the open or anything, group class, whatever it is, that gets highlighted as a weakness of yours, where on the spectrum are you as far as it being a weakness, you know, like are you right there to getting your muscle up? Are you right there to getting your first full depth snatch, whatever it is, you know, if you have the mobility of a piece of four by four and you want to be able to do a SOTS press, you know, overhead squat, strict press the bar behind your head in a squat position, but you're about as flexible as a piece of steel, like you need to assess where your limitations are, and then we address those things and work for it. And I we will do that if you truly don't know, but it's not fair for your own mental well-being to think that you should be at point B when you haven't even stood up out of the chair yet.

SPEAKER_01 20:47

If that makes sense, it makes sense, and I love you guys. I love you, bro. Um at this juncture of my life, I'm very uh good at being honest, quick about your path.

SPEAKER_00 21:05

If you want to get there, I think anyone would say that about you.

SPEAKER_01 21:08

So I will lay it out. You can come at you can come at me with any goal you want. And we will lay out a framework for it.

SPEAKER_02 21:16

Yeah.

SPEAKER_01 21:17

Because I think, regardless of where you're at in your fitness journey, if you have X goal, there is a path there, potentially. I mean, if you're quadriplegic and want to make it to the games, that's a little difficult. But we can achieve great things with our bodies. That's one of the beauties that I love about this whole style of training, is it just allows you to explore the physical capacity of what you are capable of doing. Yeah. And if you have these goals, let's talk about it and let's game plan it and let's lay out a roadmap for you to achieve it.

SPEAKER_00 21:50

Yeah. I mean, we're here to help you guys. We would love to be able to set aside 10, 15 minutes or whatever, like a window to actually talk about these things. Derek's brought it up about nutrition. Or whatever. It could be purely just what is a roadmap? What does this look like? And then that conversation can grow into something else.

SPEAKER_01 22:07

I have a whole calendar for double-edged members, and you can book a time and we can go over it, the details.

SPEAKER_00 22:14

Last thing that I was going to bring up about this with the open, and then we'll move on to our next subject is uh question for you. Um I guess a two-part. One, was there anything that particularly surprised you about this open? It could be anything, it could be athlete-related or whatever announcement, anything. Uh anything that surprised you about this open. And since we've done a lot of them now at this point, um where would were you a fan of this year's open? Did you like the workouts? Were you a fan of this year's open? Was there anything that stood out to you whether you're surprised or didn't like or did like or what?

SPEAKER_01 22:54

Um I'm glad that Dave Gash was the announcer. Say what you want about the guy. He is he's the dorky face. I met him and he's he's different in real life than he is super cool. For than he is on uh what do you want to say, open personality?

SPEAKER_00 23:09

Yeah.

SPEAKER_01 23:10

And you kind of have to you have to be that way.

SPEAKER_00 23:12

Yeah.

SPEAKER_01 23:13

But I the year that he wasn't the announcer was awful. Yeah, I think that's a couple years.

SPEAKER_00 23:18

Now there's that one year where they like randomly went to random gyms and random people. No one said anything to work out just our we didn't even really know what it was. That was terrible.

SPEAKER_01 23:28

Like this year, and last year too, this year it was great. You know, you had open games athletes throwing down, you had an exciting announcement. It was cool. It was like CrossFit Media came back. Yeah. And that's cool. I'm I love that. Yeah. So I'm very happy to see that from a higher level CrossFit organization standpoint. As far as the workouts, you got 10 million coaches out there and athletes with 10 million different opinions. It didn't have enough strength, it didn't have enough this, then shut the fuck up. There's three great tests of fitness, and if you're fit, you end up at the top. And if you're not fit, you don't end up at the top. Yeah, and it's just testing general physical preparedness. No, it's not as broad, like you didn't get a one rep max deadlift or some, you know, super heavy this or that. But overall, the open's testing work capacity. That's one of the main things. Work capacity. Yeah. And it tested it in three weeks. The fittest people ended up on top, and the less fit people didn't.

SPEAKER_00 24:29

I would say, and I think I thought the workouts were great. Sorry, I wasn't meaning to interrupt. I was trying to add to with um what was doing the three workout format now, the three-week format as opposed to the five-week form, which when we were competitors and we switched over to three weeks, the logistics as a gym and a competitor, it is nicer on the mindset of like, I don't have to do two more weeks of beating the hell out of myself, like if you're truly focused on the leaderboard all the time and logistics as a gym, like running heats and stuff like that. I know that wasn't an issue for us this year, but it is nice going to that three-workout format. But on the flip side, like you just said, having more of like a quote, well-rounded thing. They have to push everything into a smaller box to test over three weeks as opposed to five. If we had two more workouts, there very much is a possibility of doing like a one-ret max or heavy lifting or other or a more monostructural type of workout or whatever. But this format now going to three weeks very much tests like kind of that mid-range traditional CrossFit capacity to do things.

SPEAKER_01 25:33

Yep. And the first three weeks now are very broad in general and meant to be extremely inclusive.

SPEAKER_00 25:38

Yeah. With an element of exclusivity, right? Like the ring muscle. Yeah, but that's a graduated element. Yeah. Like you have to be able to get there.

SPEAKER_01 25:45

Yep. So that's cool. It does all that. And then what is it? Top 25%? Move into quarterfinals. And when you get to quarterfinals, I think it's 20%. 20%? Yeah, maybe it's 10.

SPEAKER_00 25:56

No. I think it's I don't remember. It's been a while since I've been super competitive. Well, I believe it's top 20%.

SPEAKER_01 26:05

More is better for Cross. It could be right. We could be right. More is better for CrossFit. Yeah. Because if you make it into the quarterfinals, then you get, you know, you sign up again.

SPEAKER_02 26:14

Yeah.

SPEAKER_01 26:15

And you get to test much more of CrossFit capacity at a higher level.

SPEAKER_00 26:21

Yeah. Which is nine and day different than the three open workouts.

SPEAKER_01 26:24

Yeah, it's a dude.

SPEAKER_00 26:24

They're completely different workouts. Four days straight up is brutal.

SPEAKER_01 26:28

Rope climbs, GHDs, heavy barbells, heavy Olympic weightlifting, handstand walking. Yeah. Like that's where it levels up. And I think it's great as a community that they make the first three weeks pretty damn inclusive across the board where everybody can participate and have a good time. And then those that really want to push the envelope on testing where they're at, get to showcase that.

SPEAKER_00 26:53

And if you follow the gym as far as competitors go, this is the this is the phase of the open and cross it that we're all cheering for Ryan on. Yep. To get through to make it to the teenage crossway games.

SPEAKER_01 27:06

Yep. So there's a big deal for her. Her getting through the first three weeks was a give given. Yeah. And then you the whole leaderboard resets. Yep. And you go through the next block of workouts, which is a completely different experience of doing a gauntlet over four days. Yeah. You're doing like six workouts, something, I think. Yep. But it's over a four-day period. And yeah, you get to test the whole next phase of your fitness if you're into that. And from a business standpoint, for CrossFit, it's brilliant.

SPEAKER_00 27:36

So the open is the test, and the rest of the year is training for that test. Now, whether how serious you want to take that test when we get there is entirely

What The Open Means For A Gym

SPEAKER_00 27:45

a conversation I think you should have with your coach.

SPEAKER_01 27:48

Well, something me and you need to talk about is what is the open to the gym? Because there's been years we've gone all in Friday night lights, trophies, you know, fittest double-edged female, male fittest gym when we're competing against each other. And every year the ebbs and flows of community involvement when it comes to excitement around the open, it's extreme. Some years you get 20, 30 people that are super amped up, excited for the open, have been intentionally training for it. And that excitement feeds us. So then we want to, you know, put together a thing for everybody. And then there's some years it's like, oh, it's the open. And three people in the gym actually even know about it. So it's hard. And maybe what do you I wonder what what I'm getting at is what do you think our community wants? What should we emphasize now that we're one community? Yeah. Going into next year to make it either more exciting. I mean, technically, JP is the fittest male in double edge, and Faye's the fittest female double edge. JP got you. Yeah. You beat me on the first and the third. Oh, yeah. Yeah. Yeah. Savage. Dude's a savage.

SPEAKER_00 29:09

Stud.

SPEAKER_01 29:10

But um like I want to highlight that. Like, that's awesome.

SPEAKER_00 29:15

Yeah. I think, and I've had a few of these conversations already with a few members. Um, obviously with the big change and going to Singular Gym and all the changes and stuff and everything that came there. And all these focuses on the business. The idea of trying to do another thing with the open, I think for us as coaches and like you and me, it seemed like a lot, especially as, and this was my point at our CrossFit Summit, owner summit thing in Tahoe, was when CrossFit canned all their media and all their hype around their athletes and everything. It was hard for communities to like really get behind like the topic of competitive CrossFit, even if we know that no one in the gym is going to the next stage or whatever. Like the topics were there, people would talk about what so-and-so athlete did because they were highlighted in a really cool like docuseries media style format. Like there was a lot of hype around it. Um, particularly when all the coaches are really into it, like when we were all competing. So, like me, Leo, you, Joaquin, like everyone, every coach was competing. Every coach. We had, I think, 250 people sign up for the open back in 2016 or something like that. Like we had a crazy amount of people sign up for the open. So I think there's this inverse relationship when the community is excited, we're excited. When we're excited, the community is excited. I think just this transition of this year was tough. We were trying to see like what people's thumbprint was as far as the open went. Um, I had a lot of people say they wish they were, we not a you know, a lot, but I had people say they wish that we were like more invested into it. And I do think it is a great time of year and test. So I could see us going forward doing something more like maybe bringing back a Friday night light or something similar or final week. Bringing the intramural part of it back to it. Yeah, like making it more of a community event again. I think this year ultimately was just kind of to see where everyone was. Um, and I think that is something that is missed, whether or not, you know, anyone is being sent to the next stage or whatever. It is a good community aspect. I think we just needed some breathing room in order to kind of see that from an outside perspective internally, if that makes sense.

SPEAKER_01 31:28

Yeah, no, and it felt good having people bring up the conversation because it means people actually care about it.

SPEAKER_02 31:32

Yeah.

SPEAKER_01 31:33

You know, folks did end up, you know, they came in here on Friday. Everybody on Thursday wanted to know what the open workout was. Everybody watched it, people came in on Friday, amped up to do it. And there was good vibes and good energy around it. So I think going forward, it's something I personally want to put a little more emphasis on as a community and more intramural.

SPEAKER_02 31:55

Yeah.

SPEAKER_01 31:56

And highlight the people in the gym, like JP, for instance, it's been absolutely crushing it in his training and being super consistent with his diet. And like he's been following everything that Cassian and I have laid out for him, health-wise, training-wise. And it was amplified in a very awesome way between his high rocks and then this open performance.

SPEAKER_00 32:19

Well, and I think too, but I want to do that with lots of members. The open also it exemplifies, not to like um put these people on a pedestal above anybody else. That's not the case, but in a competitive sense, it does like exemplify the work that has gone towards, I would say, like our competitive athletes in the gym. Like we'll say, like our most fit quote, elite athletes in the gym. The open or hierarchies competitions is kind of like this this visual, this optic for everyone else to see like what they're capable of doing, you know, like the Ryan's, you, Faye, JP, all these people, like we get to see the fittest people in our community perform at these levels and kind of see how they compare amongst like you know, the open announcements and just the leaderboard and stuff are just in.

SPEAKER_01 33:05

Last time I looked, my most recent score, 26.3. I'm like 560th place in my age division. There's so many fit people out there. Yeah, yeah, it's a big amount. It is crazy. It's awesome though, I think. How do you think about that, right? I'm pretty fit, pretty healthy. Yeah, do a lot of the right things. And I think overall my open scores might put me in the top five percent of my age group. Yeah, like that's badass on how many fit people are out there. It's cool. It is cool.

SPEAKER_00 33:37

I think I'm in like the 35th percentile, maybe even worse than that.

SPEAKER_01 33:41

We just brought when you want to be in a higher percentage, you just broaden the demographic you're sampling, right? So then we just we get we have to lump in the rest of society with the crossfitters, and then you're in the top one percent. Yeah. That's how I'm also coming off shoulder surgery, but yeah, so I'm just saying with statistics, we can always find the number that makes us happy.

SPEAKER_00 34:04

Yeah, yeah. True. So anyway, I think it'll be a great the open will be a great thing for the community next year, and we will put some more effort into it and what that looks like for our double-edged uh members. And if you have ideas or anything, please feel free to throw them at us.

SPEAKER_01 34:19

Yeah, throw them at us. And and Jake and I will throw them at each other because we're supposed to be having a conversation during these podcasts. Yes. And we are straight up just talking to outside the podcast.

SPEAKER_00 34:33

True. We are trying to we're working on our flow. Talk to you guys listening and watching rather opposed to us and you guys watching us. But we're working on it. Like I said at the beginning, it's kind of a rough draft setup. We'll we'll get we'll get our we'll get our shit figured out. So, topic two. All right, moving on. And that's the other thing. I noticed particularly our last podcast, which you'll hear, uh, we talk for a long time about certain stuff. If you know my brother and I, we can really get into just uh, you know, drinking our cups of Yappuccino, if you will. So do you tell your classes? I tell my classes a lot of stuff.

SPEAKER_01 35:12

No, there's that one thing when like you have the chatter boxes. Yeah. Oh, we eat a big bowl to shut the shut the fuck up. Yep. Yep, yep. That's what we gotta do to each other. Yep. We need one pro you should program one of those into these buttons. Yeah.

SPEAKER_00 35:24

Oh, that's a good idea.

SPEAKER_01 35:25

It's kind of can you do that? Yeah, you can put all kinds of custom shit in there. It's not smart enough to do that. Oh, that's a great, I'll do that.

SPEAKER_00 35:31

Like you could record it, put it in there, and then when we ramble, one of us can just hit it. It could be like just a sound bite of like spoons hitting each other, like eating a spoon or shut the f yeah. Okay, all right, that's a great idea. Anyway, all right, moving on.

Sauna And Cold Plunge Trend Fallout

SPEAKER_00 35:44

Um, so topic two saunas and cold plunges, biohacking in general. Uh talk some shit. Remember when every influencer suddenly had a sauna and cold plunge?

SPEAKER_01 35:55

You couldn't be fit or healthy without one.

SPEAKER_00 35:57

Yeah, like it's impossible. Everyone and their cousin was doing cold plunges or cold showers if they didn't have access to it, because all these people were talking about it. So why did that trend fade? Because we know the science to it, um, which you know, doctors and shit can speak more to it. But it hasn't changed. The science hasn't changed since the shit fluencers stopped talking about it. Stop talking about it. Like it's but this stuff was there before the shit fluencers started bringing it up as positives. So yeah. I mean, we could just speak from Indian here.

SPEAKER_01 36:40

Yeah, well, some of the shit fluencers turned out to be actual shit fluencers. Yeah. So when you find out a shit fluencer is an actually shit fluencer, not putting out anything honest or integrity driven, then the things that they were talking about that did have some benefit behind it, well, it loses credibility by default. You know, when you have somebody on the social media who's got a huge following, straight up say cold plunging is the single best thing you can do for fat loss. I almost threw up in my mouth when I heard that. And this dude has a huge following, big promoter of cold exposure. And I'm just like, you dumb motherfucker.

SPEAKER_00 37:23

So it's stuff like that that kills it. My two-part statement here. Because I had people come up and ask me. Oh no, for sure. Even I before I got into the science, which I'm gonna toss the ball more in your court on this one, but even I looked and all that and I was like, shit, is this true? Like when all this information was constantly coming out about this, I was looking into all those things as well. But my two-part statement um being now, I already forgot my two-part statement. Well, do you remember one part? One one was a topic around that with it turning on. Let me think about my two-part here before you answer this first part. Topic one being it turns on your brown fat. Um part two of that statement was oh, if the influencer has a link or the shit influencer has a link to said product, and this doesn't mean this is they're always bad if they're if they're getting a commission off it. I'm about to pump some links. Like, honestly, like I'm all for people making money if they're promoting it in the in the correct way. But sometimes these people are just scamming you, or if they are making their own product. Like uh, I saw an example, we'll get back to the topic here. Someone promoting about motility and movement in the mornings is the best thing to get your digestive system going, which is a topic I don't necessarily disagree with, but the way that they did it was sitting on a vibration board. So like the boards that like shake you, like sitting there and like meditating and like it is the best thing to get your morning going through motility and movement in the morning. Hold on, is her brand, like looking into it, like she was partnered with this vibrating board brand. So, of course, she's gonna push this as the best way to get your day started, even though it may not necessarily be a bad thing, but to blankets to say that like this is the best thing you can do is to sit on a vibrating board and meditate when they're tied to that brand, those are the things to be.

SPEAKER_01 39:20

And don't get me wrong, if you come up with a good product and you sell it, hype it, and it has the benefits and effects, by all means, it's free market out there. But when you bring up motility, is she talking about taking a morning shit?

SPEAKER_00 39:36

Yeah, yeah, exactly.

SPEAKER_01 39:38

She's because the vibration and the rebounding stuff, there is good stuff out there when it comes to her lymphatic system. Yep. But that's for very unhealthy people.

SPEAKER_00 39:48

Sure. What she was saying by like the information she was saying, if you take out the vibration board or whatever, and I'm not even saying that's bad, like if that if you do that, it's not like it's bad for you, but saying that this is the best morning routine you can do is to buy, you know, I don't remember the name of the brand, but to buy this brand's vibration board and you sit on it and this is gonna help you, yeah, shit in the mornings and get everything moving, digestive system up and running and wake you up. It's not bad, but to say that this is the best morning routine for you as a blanket statement partnered with by my product. Something to be, I shouldn't say sketched out by, just be wary of. Like if anyone is saying this is the best anything and to partner with and they're partnered with a company.

SPEAKER_01 40:39

Everything you just talked about, be leery of all that.

SPEAKER_02 40:42

Yeah.

SPEAKER_01 40:42

Because if you need to vibrate to get a morning shit going, we gotta talk about all your digestive stuff. Yeah, and this is just an example. Fiber intake, let's start there before we buy a $10,000 vibrating board. This is just hydration.

SPEAKER_00 40:58

I think when people speak from like absolutes, like this is the best. Well, especially when it comes to human physiology. Or yeah, like this is the, you know, like there's and this could be a I know we have our opinions on like stretching and stuff, but then there's there's influencers that say like the only way to have a healthy, healthy joints and functioning body is to stretch. And then we have other people like the active life guys who say stretching is completely useless all of the time, all you need to do is unilateral farm recarries, and that fixes everything. Like there, I think there are positives to both things, but to say in absolutes that this is the only way to do it, this is the only way to do it is wrong. I'm more of a camp. Like, you need to find certain things that work well for you. And I know that we have some differing ideas on certain things, but all in all, we do agree on most all of this, and I think that can be said for any of these absolute statements. There's nuance.

SPEAKER_01 41:54

There's nuance body genetics, epigenetics. There's absolutes when it comes to science, and there's nuance when it comes to human bodies. Funny enough, you bring up Simon. Just shared this study that showed that stretching does not remove, reduce injuries the way people think it does. There's a study on it that the number one thing to reduce injuries across the board is sleep.

SPEAKER_00 42:23

Yeah, I saw that too. So then, like the counterarguments that would be, I can bring up. Like, I do agree with that for sure, as far as a recovery and in a flushing standpoint. But then, like gymnastics, for example, that was what I did as a kid. And some of these excessive ranges of motion you have to be in, you have to train often, like Olympic lifting. Some people have a different way of getting to the proper mobility to do an overhead squat. Like some cultures, like the Russians believe slightly different than the Bulgarians and the Brazilians and yada yada yada. If you are so stiff that you can't raise your arm above your head because your shoulders are so tight, doing single arm carries is not going to develop your overhead mobility. Maybe from a stability standpoint and shoulder health, but it is not going to give you extra range of motion.

SPEAKER_01 43:15

Interesting enough. Interesting enough, bro. The isometric stretching with static stretching. So when you put somebody who has that shoulder range, you put them under anesthesia. You can easily take them through the full range of motion.

unknown 43:36

Yeah.

SPEAKER_01 43:36

The second they're awake and their neurologic systems back on, yeah. Range of motion is limiting. So there's been lots and anecdotally on myself massively improving things. Me, particularly my hips, doing it through strength-oriented range of motion work versus just isometric holding and stretching. I've had a much better. Better response from. Well, we're talking loaded mobility as opposed to passive flexibility. But I'm I'm loading the position, so it's strength training too. Like I'm getting stronger in the position, but I'm forcing in ranges of motion. And it's training my nervous system to trust the range of motion better than just holding a five-minute long stretch.

SPEAKER_00 44:23

No, for sure. I mean, the antithesis to that would be like you take a yogi chick who is like poor dude, who is super, super, super flexible. What's it like a contortionist style flexible? And you put them, I've had this conversation with girls in the gym, particularly that are crazy flexible in these end ranges, but as soon as you put them on any kind of load, they end up hurting themselves because they are so weak at these end ranges. They don't have any loaded mobility. They have too much passive flexibility, which can cause its own issues. 100%. The nuance is that my point with you can take pieces of all of these and use them for your benefit, not speaking in the absolute that this is the only way. The only way to take a morning shit is to sit on a vibrating board. Yeah, we're talking about influencers. That the only way to get flexible is with single arm carries. Like there are, these are positives, but speaking in these absolutes, that they are the only way to do something, in my opinion, is incorrect and can lead the everyday sheep person who's not educated in these things to think like, oh, I need to build my credit score. I'm gonna do single arm carries. You know.

SPEAKER_01 45:37

I mean, just to highlight the flex, flex strength, mobility, stability conversation. We do need a new table, this thing sucks. Um give Kenya a shout out because she is a yogi and she's very strong and stable. Yep. And she definitely balances all aspects of that conversation absolutely very well. And uh, I mean, I've had many conversations with her about I struggle with yoga. I struggle with sitting there in long holds, I struggle with it. Maybe if I put more emphasis, it would help me more. But to Jacob's point, like I enjoy the working the strength components to working end range emotions of joints. And I found a lot of success for myself doing it that way. So it's finding tools that work for you. And any coach speaking, like you said, in absolutes, is it it just uh expresses inexperience in my mind because there's periods of my life I've spoken in absolutes. Sure. And then 10 years later, I'm like, uh, it's fucking wrong.

SPEAKER_00 46:46

Well, I mean, I think that will go into like the when we get there, subject of uh GLP ones. Speaking of absolutes, it was just for fucking cheaters. But so like with this being on the sauna and cold plunge thing, so I've I've read, you know, quote literature from these doctors and influencers and stuff that temperatures and uh frequency and duration of either sauna or cold plunge, like sauna at 210 degrees for X amount of minutes is gonna help you with all this other shit a couple days a week, or doing it at this temperature is gonna help you with this, or cold plunge is not gonna give you any more benefit submerging your chest than it will with just your legs. You're gonna get the same benefit for doing a couple minutes of your legs, it's gonna work your whole body. Like I've heard so many things that it can be confusing. I'm like, what the fuck do I actually like?

Sauna Science Benefits And Detox Myth

SPEAKER_00 47:40

What do I do? You know? Well, here's what we're gonna do, bro.

SPEAKER_01 47:42

I'm gonna break this down for you. Love it. First thing I'm gonna say is when we put this on and cold plunge in this gym, I remember getting all kinds of feedback from Sal Gym. Yeah. Why don't we get one? Why don't we get one? Well, now the Sal Gym's over here. Ain't nobody using it. Yeah. But that's also a a highlight to it being very contagious on social media.

SPEAKER_00 48:10

That's exactly what I was gonna say.

SPEAKER_01 48:12

And now it's not as contagious on social media. So it's like, oh, the interest isn't there.

SPEAKER_00 48:17

Yeah.

SPEAKER_01 48:17

But the benefits didn't go away. The benefits didn't go away. They weren't better or worse then, they're the same now. And by no means am I trying to sell some cold plunging sauna activity because I'm kind of picky about it anyway. I'm the one cleaning that room all the damn time. But I want to, here's the benefits, and this is where I still use sauna and cold exposure. So at the peak of shit fluencing on these topics, you had to do sauna four days per week, 20 minutes. Then if you want a growth hormone stimulation, you had to do some crazy shit. Like on the weekends, you had to do like two hours of sauna.

SPEAKER_00 49:05

Which sounds fucking awful.

SPEAKER_01 49:06

Yeah, you do go like 30 minutes, then you had to cool off, 30 minutes, then you had to cool off.

SPEAKER_00 49:10

It's a full-time job to do this. Oh my god.

SPEAKER_01 49:13

I never did that protocol once. I just couldn't do it. And it's around 180 to 190 degrees. All right. So the Finnish people are the ones like made saunas culturally very famous, if you will. I mean, it's yeah, well, I mean what that country is.

SPEAKER_00 49:31

It's in that Europeans, Icelandics, and shit.

SPEAKER_01 49:34

But it's very cultural, it's been around for hundreds and hundreds of years. Yeah. And that's where a lot of this kind of stems from because this there's a big study, the Finnish Something study, blah, blah, blah. The people who were tracked during the study in Finland, who saunted four days per week for 15 to 20 minutes, can't remember the exact numbers of everything, but they had much lower incidence of all-cause mortality. Yeah. So heart disease, they had better blood pressure, they had uh less incidence of dementia and Alzheimer's, like their metabolic health was just overall better. Yep. And they didn't die as young. So the question is, is that from an effect from the sauna, or is it correlative effect that people that do sauna typically are prioritizing health in all other aspects of their life too?

SPEAKER_02 50:22

Yeah.

SPEAKER_01 50:23

So sauna is like in cold plunge, like 5%. If you're using sauna and cold plunge, but you're not doing the other 95% of health and fitness, well, you're just wasting your damn time, to be honest, in my mind. But if you're doing the other stuff and you're looking to optimize and advance in a couple areas of recovery and mental health and metabolic health, sauna and cold plunge can be very advantageous. So when it comes to the sauna, if I had to pick one today, Derek, you get one thing because I'm throwing the other one in the trash. I'd pick the sauna if I had to pick one. Um for a handful of reasons. But they both very much have their benefits in what you're looking for. So sauna, some studies out there show people increasing their VO2 max doing sauna post-aerobic work. Very small studies, but the the people who they're doing the same amount of aerobic work, the group that was getting sauna exposure right after it ended up increasing their cardiorespiratory system better than the group that didn't. So that's kind of cool. You just do your work, you go on the sauna 15 minutes, you get a little fitter. Makes sense to me because your heart rate stays higher, longer, you're getting more fitness in without doing any fitness. Anecdotally, for me, my recovery day to day is much better when I sauna after training. So I've noticed that for the last four years. Like if I train and get to sauna, you know, afterwards, it's better. If I sauna the same day, it's my recovery the next day is better. Sauna can improve your sleep. I've noticed it improve my blood pressure. Um, when I don't do the sauna, it doesn't improve my blood pressure. So it's not like it helps blood pressure and then blood pressure stays low. It causes your veins vasodilate a little better. You have a little more vascular flexibility, and um which lowering blood pressure if you're hypertensive, prehypertensive, very advantageous. It's good for your um cardiovascular system in general. The other thing, heat shock proteins are a big deal. We heat shock proteins are like the little warriors that go and fight for your body to stay in like healthy. I have a note here on them. But heat shock proteins improve cellular resilience, stress tolerance, recovery, and protein quality control. So they're all good for you. We need them. We get a big boost of heat shock proteins from physical training. So probably the biggest one would be something like a MECO. Is it just because your internal temperature is rising? Yeah. So, interesting enough, I just read this deal. This guy had a big family. Uh I can't remember the gene. There's a gene, there's a genetic disposition for dementia and Alzheimer's. His whole family had it. His like 14 siblings had it. He had it, his mom and dad had it. His whole family ended up with early onset Alzheimer's. He didn't at age 75. Still full cognitively there when the genetics were the same across the board. His entire life was in this industry where he was working in like diesel engine rooms at extreme heat was his career. Like so hot, like he had to go and get hosed off to cool off his body throughout the day multiple times. And that was his career. So he's constantly exposed to heat. And there's speculation that that exposure massively increased his heat shock proteins, which protected his brain from Alzheimer's, where the rest of his family had early onset Alzheimer's youngest, like age 45. And he was 75, showing fully cognitive leads still there. And dementia runs in our family and Alzheimer's. So before that came out, I just read about this last week.

SPEAKER_02 54:53

Yeah.

SPEAKER_01 54:53

Before that came out, one of my big catalysts, same with my wife. Uh, she has Alzheimer's, also runs in her family, is if there's even a 5% benefit to keeping my brain intact as I age. Not to mention it helps me recover better. It helps me relax. I sleep better. Um, I actually enjoy it. It's a moment of 20 minutes that is, it's kind of like taking a dump for me. Not nobody's really bugging me. It's like silent and peaceful. Um, it gets so hot in there that you can't be on your technology. So it's like, it's truly a disconnecting moment for me. So all those things adding up, I find it value, it's a it's an hour of value added health time for me on a weekly basis. And that's where I'm at with the song. Do I think you need one to be fit and healthy and live a long life? Absolutely fucking not.

SPEAKER_00 55:53

No, but it is an extra percentage that you can add to your health and fitness, like you said, if it just gives you even 5%, it's absolutely worth possibly the investment or the time and energy to actually have a protocol to use towards your health and wellness.

SPEAKER_01 56:10

I mean, time commitment, it's an hour a week. I mean, you're looking at 15 to 20 minutes in the sauna. And this is traditional heated saunas, finished saunas. Infrared is not there yet. It's simply not there, especially from a time equivalent. You have to spend 40, 50 minutes in infrared versus I'm not saying they're good nor bad. It's for me the number one reason is the time commitment equation. My time commitment for four sauna sessions per week is the same as one infrared sauna per week, as far as you know, how much time I have. Yeah. So I have one at home. My wife and I decided that was a valuable investment for us, considering our genetics and our enjoyment for it. Uh, we have it at the gym. We make it as cost effective as possible for people to be able to use a sauna. I mean, there's places in this town charging 250, 300 bucks a month to be able to go and use a sauna.

SPEAKER_00 57:12

Just twice a week.

SPEAKER_01 57:13

Yeah, and you still have to make an appointment. So, and they're infrared. Not all of them are like traditional saunas.

SPEAKER_02 57:19

Yeah.

SPEAKER_01 57:20

So we we try to keep the balance there, uh, make it as cost effective as possible for people to be able to get that exposure if they want it. And um another thing with saunas, it does nothing to detoxify you. There are zero detoxification benefits. What about after a night of heavy drinking? Zero. You want to flush your body? Zero. Interesting. Your liver is what detoxes you. You're not sweating out heavy metals, you're not sweating out last night's alcohol. Now you might feel better from it. You got more blood flow going, you're getting your heart rate up. You um you're gonna feel better from it, but it's not this quote unquote detox that has been associated with saunas forever. Interesting. There's zero science out there that supports detox benefits from that.

SPEAKER_00 58:15

Um just to throw a name into the mix, see if you know who he is or anything about him. Have you heard of Wim Hof? Oh, yeah. So Wim Hof was kind of like the f particularly cold exposure. But he does do both. Um, I have a book of his, I forgot what it's called, and uh, I've seen some of his interviews and his breakdowns and stuff that he had he's like a 73, four-year-old man now. And he said when he started doing all this in his early 20s, um after his wife died, he said. Say he's gonna kill himself. Well, his wife committed suicide and he was in a dark place, and he started doing these cold exposures, and he hasn't been sick, any kind of sickness at all in any capacity since he started doing it. And there's all these doctors that try and doing tests on him and stuff, and it's all he says it's all because of how he's able to expel like carbon dioxide through breathing and cold exposure, and how he's able to control his heart rate and and increase his internal body temperature at like will. Like he's been a uh like a running science experiment on himself his whole life, but he attributes 90% of like, and that's arbitrary number, but his success to this being cold exposure, because he does it every single day. He's got a pool of ice in the mountains, like he does, he's got cold barrels, like he I don't think he takes like a hot shower ever. So when he's bathing or whatever, it is everything is constantly cold. Now he's the obviously the extreme, but his point being that this constant, kind of like the guy you just said with the diesel mechanic, that this constant exposure to cold has essentially ridded or protected his body of any of these like diseases or environmental things or whatever it may be to attack his system. I'm gonna throw a dart. This is a dart.

SPEAKER_01 1:00:06

I do know who Wim Hof is. I haven't read up on all of his stuff. Uh he's big in the breathing, he's big in the cold exposure with breathing. He's got some pretty gnarly breathing protocols out there, and the science supports all these breathing protocols. I struggled doing them. You caught me doing one this weekend in my cold plunge. Oh, yeah. Yep. In my underwear. Yep. Jake just showed up and there he was. But uh, if I had to throw a dart on it, his ability to manage stress and control cortisol is improving his overall health so much. Yeah, that is probably where a lot of the metabolic health effects are coming from.

SPEAKER_00 1:00:49

Well, and I think he would say his ability to do that has been direct, directly related to cold exposure because cold exposure is painful. Unlike sauna, if you pick one of the two, majority of people are gonna pick heat. I'm gonna pick cold just because I hate being hot. It makes me anxious and miserable. But I'm I'm a very select few, you would say. But the general population would pick doing a sauna over a cold plunge because a cold plunge is actually like physically painful.

SPEAKER_01 1:01:17

Man, where bro, what do you mean physically painful? You could barely sit in the sauna with me for 10 minutes before you have a panic attack.

SPEAKER_00 1:01:23

So I'm talking about the cold punch.

SPEAKER_01 1:01:25

Well, I know.

SPEAKER_00 1:01:25

I'm saying the sauna ain't exactly comfortable. No, I know, but that's why I said I'm the exception. Most people, if you had to, if if you had to survey 100 people, I bet you 90 of them would pick doing a sauna over a cold punch. Because a cold punch is cold water, people don't like being cold. Like that sucks. It's not fun, but I think because of these exposures to it and the benefits from it, but he is able to like he gets in, like, you know, fucking negative degree water. No, he gets in is able to be completely chill and have normal conversation. Like he's built a tolerance and a stress response around this that he is able to handle the stressors of everything.

SPEAKER_01 1:02:03

And I've heard some smart people talk about that, that a lot of that same stress resilience comes from physical training too. Like some people don't want to play around in zone four, zone five heart rate and hit metabolic walls in a mechcon. That's stress tolerance on your body, too. So you can get stressors, and when your body has stress inputs from cold, heat, training, your body is going to overcome those stressors and become more resilient in the process, both mentally and physically. Know what I mean? So he doesn't train hard. Never see anything.

SPEAKER_00 1:02:40

He does like he does he's very hippie, but it's very fascinating. His protocols to this, and yeah, and he defends a tooth and nail why he's never been sick is because of these exposures.

SPEAKER_01 1:02:50

And I know a lot of fit people who, if ever, hardly ever get sick. But subjecting your body to stressors, I think, builds resilience, both metabolically, physically, mentally, and I think cold is a tool to do that.

SPEAKER_00 1:03:12

Yeah. They're both heat and cold are both tools.

SPEAKER_01 1:03:17

So I guess and then on the other side of that equation, right? So back to you brought up brown fat activation. Oh, yeah. So when your body gets down to those temperatures, and it it's going to heat itself up to survive. And it's going to pull all the blood from your extremities to your core for survival purposes. Well, brown fat metabolizes at a higher I could be fucking this all up. But when brown fat burns, it your body's going to burn it to keep the body temperature up. It's much more metabolically active. So that's where the whole concept, if I remember right, of you're burning more fat during cold exposure because it's activating this brown fat thermogenesis.

SPEAKER_00 1:04:02

And kind of like shrinking in a way. Like if you look, like if you take a cold punch, well, I'll use you as an example because you're pretty lean. Like if you do cold as opposed to heat, like you will you'll look a little more quote unquote, and not drastically, but you'll look a little more shredded from being exposed to cold than you would heat. Because there's not an inflammation, and it's it's like kind of like in a way, almost literally like shrinking everything. Like I feel like people are lean, like it shows striation. Striations, like everything just stand out a little bit more when you get cold. Like you go swim at Twin Lakes in Bridgeport, and you come out and you feel like a little more jacked than you would if you were in like a hot tub. Because like you're I think partially like all your muscles, everything's like contracting. Yeah, and everything is just kind of like strike your blood vessels. Like you said, your your body is working hard to keep put it in like survival mode. So everything is is honing this is what we gotta do photo op down lighting, cold, as opposed to it's a good idea, and then oil.

SPEAKER_01 1:05:04

Yep, just bam. We got Sylvester Stallone kind of photos back in the day.

SPEAKER_00 1:05:09

Could be a kind of a fun experiment.

SPEAKER_01 1:05:11

Yep. As long as you're not naked though, because then things really shrink. Yep. But you guys, Jake, yes, talking to you. Cold, heat are good. Uh, one of the coolest things, I've already said why I loved heat. I'll always love heat exposure. I can get into what I still do on a weekly basis, but um where is it? I have this note here. This is the interesting part about cold and where the Wim Haw stuff comes in.

Cold Exposure For Mood And Recovery

SPEAKER_01 1:05:45

There have been studies around up to a 500% increase in norepinephrine and 250% increase in dopamine from cold exposure. And I have felt this. When I was doing it every day, I'd come into the gym, open the gym, hit the cold exposure three minutes before I coach. You're awake, you're alert, you're on fire, like mentally. You just boom, you're in it. And I love that feeling. Yeah. Like there's no better feeling. Um, the problem I have is I work out at like usually around seven in the morning. I was still cold. And I it took me so much more effort to get warmed up for training. That between that and then winter came, I can't bring myself, big pussy, to walk in when it's snow and freezing balls outside and get in the cold plunge when I'm already cold. And then get warmed up for training. So training is the most important thing to me, and it was affecting my training negatively, cold plunging in the morning like that. So I no longer do it first thing in the morning like I was for like six, seven months. Um, but the dope like the brain part, it's real. Like the mental health part, alertness, happiness, like that is real.

SPEAKER_00 1:07:10

Well, people who struggle with anxiety and any like a lot of mental disorders, um a prescription, not a literal prescription, but uh doctors will prescribe like cold, exposing your face to cold water. Like if you're going through like an anxiety attack or you feel like something's coming, you put a bowl of cold water with ice in it, dunk your face into it for you know, 10, 15 seconds, however long you hold your breath, that that can drastically bring down your your this heightened sense of anxiety, like cold exposure. Like you can't you can't get out of a cold exposure and be essentially like in a bad mood, other than you know, maybe you don't like the cold and you're like like fuck, but your adrenaline is up because you're exposing yourself to this very uncomfortable state, which is the increase of that dopamine or epinephrine, all kinds of things because of the extreme, you know, your body's like, holy shit, what is this? It's go time, time to survive.

SPEAKER_01 1:08:05

Yeah, and your parasympathetic system kicks in. So we're constantly in a sympathetic driven state in society. So anything we can do to bring in a little more parasympathetic activation is going to be beneficial, and it shows post-cold their cold exposure that people do have a better parasympathetic response. Their HRV increases, their resting heart rate drops. And when you walked up on me this weekend at home, I just told you that I got my resting heart rate down to 52 in the cold, and I was doing some box breathing while I was in there, and I feel it. Um, my body chill out at certain temperatures, and that's another topic I want to bring up. But um the nervous system benefits are still huge around cold blunge. The other thing that really blunted people's conversation around cold plunge is the topic of muscular hypertrophy and it affecting and negatively impacting muscle growth. So you won't see bodybuilders cold blunging because they're trying to grow muscle. That's their job. It's a very small percent, but yes, it does do that. And it does it through the inflammatory process. So when we train in the gym, we're creating inflammation in our body. Training creates inflammation. When your body overcomes that inflammation, you are now fitter. Muscles are bigger, stronger, your body's fitter when it overcomes that inflammation. That is a training stimulus response. Chronic inflammation is a whole nother story from metabolic health and stress and all kinds of things. But training inflammation is a little bit is different. And if you cold plunge post-exercise, you're like, oh, my recovery's so much better. Well, you're also leaving some potential gains in progress on the table because you're blunting that inflammatory response from training each time. This depends on your goals. This is goal-dependent. So you'll see high-level athletes, and you hear about it, cold plunges in college, and they cold plunge after training, and it's well, it reduces inflammation, but you're not gonna see a lot of people when they're they're gonna cold plunge after an event. They're gonna cold plunge, you're not gonna see as often after training. So, for instance, the CrossFit Games is the perfect example of this. You're not gonna see CrossFitters act at that level actively cold plunging after every single training session. But during the games, you're gonna see them getting in cold plunges after every event. And that's to knock down that inflammation. They're not trying to get better. Yeah, they're just trying to get fitter in that week than that week. They're trying to recover to perform to the fitness they've already developed and keep inflammation down to be able to, you know, do the other 16 workouts that are ahead of them. So that's where great usage can be in when I do a stupid, messed up workout. Like, damn, this is gonna wreck me, and I don't want to ruin a week of training. You'll see me cold plunge after that kind of workout. Yeah, like Chad, for instance. I think it's a test of fitness, legs are beat up. You're gonna see me hit the cold plunge right after the workout, probably the end of the day and the next day.

SPEAKER_00 1:11:28

Like I'm gonna so severe.

SPEAKER_01 1:11:30

So severe. And I'm not that's a test of fitness. I'm not using that to get me fitter. Yeah. Um on the weekends, like when you caught me this weekend, I ran in the morning. I gave myself some time, but then I cold plunged later in the day. You know, so I'm probably blunting that response a little bit, but I'm also trying to recover for the next training session and to be able to handle this volume running that my body's not necessarily there to deal with yet. So that's where it can blunt muscular hypertrophy up to like one or two percent per year if you're cold plunging regularly after training. So if you're trying to get bigger muscles, this is uh on a very small scale.

SPEAKER_00 1:12:13

Yeah, there's a lot of other things that go into that. Other I'm not getting big muscles because I did the cold plunge too many times, you know.

SPEAKER_01 1:12:20

No, but if you are religiously training, progressively overloading, doing all the smart shit, and then right after your training session, you get into a cold plunge, you're not getting the best out of that stimulus. That's interesting.

SPEAKER_00 1:12:32

So as a last topic, because I want us to move on to our last subject, is um everything you just said, everything we talked about, people could be listening still be like, I don't know what the fuck I need to do. That didn't really answer my question. So granted, the the first statement to that would be um it kind of depends on what it is you're trying to do, but let's just speak to the general everyday person, like members in the gym. Like, what would be like if they are interested in a sauna cold plunge kind of thing or like membership here in the gym or maybe buying their own because they're geeking out on it, whatever. Um what is like a rough protocol, like through the week? Like, what would be an ideal, like healthy, standard protocol for like the everyday person, as far as like a sauna cold

Simple Sauna And Cold Protocols

SPEAKER_00 1:13:19

plunge?

SPEAKER_01 1:13:19

So, an everyday person, if you don't have one at home, this is what I would do. This is what the membership, this is what I would do. I would train at a gym that has a sauna. I would do the workout and I would budget 10 to 15 minutes to get a sauna in three to four days per week post-workout. That's what I would do on like a regular schedule. That would be a part of my workout time budget.

SPEAKER_00 1:13:43

Okay. So three to four, like how long?

SPEAKER_01 1:13:46

The studies are around 15 to 20 minutes. Okay. So I tend to do 15 to 20 minutes. I can tell you if it the workout was really hard and really taxing on me, I struggle to stay in there 15 minutes. If it was a less taxing workout, 20 minutes is much more comfortable. Uh it probably has something to do with hydration. But that's uh the range is 15 to 20 minutes over 176 degrees Fahrenheit, which is where we keep ours at. We keep it at about 190 is what everybody adopted.

SPEAKER_00 1:14:20

So that is that's that is what I would do. And let's say you don't you couldn't do it like right after training session. Let's say you had a block later in the day that you could do it still three to four times a week.

SPEAKER_01 1:14:32

That's where all the health benefits when it comes to cardiovascular, um, dementia, those two are the big ones. Four times per week, 15 to 20 minutes. Okay. What about what about cold? Cold is accumulate about 12 minutes per week of cold exposure. That can be three minutes daily, four times a week. That can be a couple longer sessions, but a lot of the benefits that have been studied are around 12 minutes of accumulated cold exposure per week. Now there's a caveat here. The goal is to create dropping your core body temperature to generate your body shivering, getting your body to have that involuntary shiver. That is a sign that your quote unquote brown fat is activating to warm up yourself, that's your body trying to warm itself up.

SPEAKER_02 1:15:24

Yeah.

SPEAKER_01 1:15:25

So when you've been in the cold long enough to generate a shiver, that's kind of a good place to call it. Um, I've done a lot of things with myself. So with that, you can get into really cold water for a shorter amount of time. So these cold plunges go down to 39 degrees. We keep ours at 47 and 57. So we have two of them. Men can tolerate colder water from a metabolic standpoint better than women. Women, a good temperature is around 57. Men can be 57 or lower when it comes to hormone response. Um it has to do with stress response. So too violently cold, too much cold for women can be very disruptive to hormones. Okay. So it's something to keep in mind. And um, there's a couple good female influencer out there. Stacey Sims is one of them, who very much in a women's training and health, she's very adamant about women not going below about 57 degrees. That's where I got the 57 degrees from.

SPEAKER_02 1:16:34

Interesting.

SPEAKER_01 1:16:35

When it comes to their overall hormone profile and stress response to that exposure.

SPEAKER_00 1:16:40

So an accumulation of 12 minutes a week. Could this be done in one sitting? Like Monday, going in. I'm gonna hang out. So I'll use myself for an example. Like again, I'm an exception, not the rule here. Like I would have to sit in a cold plunge a lot longer than some dudes. Like there, we got some big ass dudes in the gym, a lot of muscle, big, scary men, all right, for their careers. They get in the cold plunge and they turn into a little child. Like they're freezing, they're like it, the whole world is ending after like 30 seconds. Where, like, as an experiment, I'm not saying I did this because of it, it was me being smart. Um, but I sat in the cold plunge, the colder one for 20 minutes just to see if I could do it. And I could. And at that 20, like that 15-minute mark is when I was like, okay, like I was actually like kind of like fighting back, shivering. But for me, I have to sit in there a lot longer than I feel like most because I don't know. I just have a act an ability to handle cold better than most people. I don't know why. But but I don't know.

SPEAKER_01 1:17:35

Mom used to put you outside naked as a baby in the snowstorms word, straight abuse.

SPEAKER_00 1:17:39

They do that in Europe, not naked, but they put it in their like little carriages and stuff or whatever.

SPEAKER_01 1:17:44

And that's another testament to Wim Hof's thing in Europe. They do do that. Can't remember what countries, and those kids do not get sick nearly as much as other kids do.

SPEAKER_00 1:17:53

But anyway, but you but you put me in the sauna is the complete opposite. I'm in there for like five minutes, I'm anxious, I'm looking around. The minutes seem like they're taking hours. I'm just staring at a timer, like, when is this shit gonna end? Like, I hate it. But so, like for me, accumulate 12 minutes or the everyday person, do that in one session, broke it up, break it up into four, three minutes, like what you can tolerate. Like, I don't know the answer to this.

SPEAKER_01 1:18:16

Sure. I would say, what kind of outcome are you looking for? Say recovery. For me, it's usually soreness. So if you're sore, I mean I would go minimum three minutes and I would do it a couple days per week because in theory, training's happening every day. Yeah. So if you're doing a separate from training, say you worked out in the morning and you cold plunge five hours later, that's gonna be way less blunt response on ruining training um adaptations, but it might help with soreness and inflammation. Uh me talking to you. We want to look at total inflammation in the body, both systemically and you know, training driven. And it could have a very positive effect. Um, I'd like consistency more than you know, dropping a big bolus of anything when it comes to anything. So I'd rather do smaller time frames, you know, two to three days per week, than just one big weekly dose of plunging.

SPEAKER_00 1:19:21

So sauna three to four, cold two to three. Something like a perfect world, maybe just for like easy math, do like a three and a three. Yeah. Three by three. Um, okay. And we can get into these topics more, you guys, if you're interested, but I want trying to keep us on track because there's another last big topic we really want to dive into, which is making waves in the health and fitness, not even just there, just in the forest.

SPEAKER_01 1:19:46

In general, I just want to say one more thing on my part that I've noticed with me when it comes to cold exposure. Oh, okay.

unknown 1:19:53

All right.

SPEAKER_01 1:19:54

So I track my heart rate and my HRV pretty religiously, 556 days straight now. So when I would get in, I worked up to where I could tolerate like the 45, 47 degrees for up to three minutes. It typically, for me personally, and I know other people that's done the inverse to, for me personally, my resting heart rate kept going up. No matter how much deep breathing, box breathing I tried, I could not get my heart rate to come down in that cold of water. And then from a dopamine stand, I'd be like wired, alert, awake. When I'm in the 50 to 60 degree range water, I can drag my resting heart rate down in the very low 50s, sometimes even the 40s. And my HRV response the next day has shown and proven to me, for me, to be much better. So I would implore people, since we do have two different temperatures of cold plunges here at the gym, if you track that data, you might see a better response in one versus the other. Because I do know some guys that can get into the super cold here, three minutes, their resting heart rate drops 10, 15 beats per minute. They're able to do that. I was not able to ever do that. It was too much of a stressor for me. Too much adrenaline. And when I went to a warmer temperature, um, I guess quote unquote, the female temperature, I had a much better response for me personally. Um, and I think that you, you, anybody, you can explore that and see what is your body doing, what's your goal to get out of it. I'm not trying to wake up, I'm trying to use it for recovery, chill out my nervous system, and so forth. So I would I like to see my HRV improve and my resting heart rate lower from those scenarios. So that's just anecdotally for me, what I've known, and um yeah.

GLP-1 Drugs Are Here To Stay

SPEAKER_00 1:21:54

Um, okay. Last topic, uh, probably all the biggest rage in so many different influencers, actors, celebrities, everybody all around the world. This is the the wonder drug, the thing that is making huge hits, has it has negative connotations, has our own negative connotations from the beginning to our change in it, is around the topic of GLP ones, twos, threes, body positivity. Ozempic, wagove, manjaro, there's you know, these are the brand names. Like I said, there's the scientific names, osemaglutide, trusepitide, redotrutide, there are all these other ones. Um, so to start this off, are they are they here to stay? Would be my first question. And then the second thing would be are there negatives and positives to different groups of people? And we can kind of like I know that's a very general statement, but we can kind of explore that. So one, are they here to stay?

SPEAKER_01 1:22:56

Yeah. So to cover the legal basis, we are not medical providers. This is coming from a pure fitness coach standpoint and what we're seeing in our space as fitness coaches. Observations. Observations, and me personally, I'm coached like close to 20 people now, I think, that were on it. Um and this is our experience with it. If there is more interest, yeah, this is not advice to learn more about this from a medical standpoint. One, you should make an appointment with a primary care provider that actually knows what the hell they're doing. Second, we could get my wife on the podcast and she could break down a little more medically uh inclined information about this stuff. So there's the legal jargon. Would you ask me?

SPEAKER_00 1:23:50

Uh are GLP ones here to stay? Yes. Yeah, that's what I think too. Um, so the next big thing would be I guess let's explore our first reactions to when they came out, why we were, I guess, against them, and now we've kind of flipped a script on why we're for them. And in a lot of cases, still against them in certain scenarios, which I'll give examples that I'm sure you will too, but why they can be actually a huge benefit and why they may or may not be who they're for or who they're kind of like not for, based off of obviously anecdotal observations, the psychological effect, people's mentalities. Like there's so many things to it, like weight loss in general is such a big deal in the world. So the fact that something came kind of out of the blue, which it didn't, because some of these things have been around for been around for a long time, but what they're used for um have had it seems almost overnight they've had this huge effect on millions of people at this point, which we can't say are a negative, right? I mean it's had negative and positive effects. Yeah.

SPEAKER_01 1:24:56

And I think um it's a tool. But the way we used to think about it, the it was cheating. It was the easy way out, it was the the magic pill, right? It's like there's so much fitness marketing out there that's like the magic pill doesn't work before um GLP1s, it was uh what's rent fenfin? What was the 80s weight loss that just killed people, literally gave them heart attacks?

SPEAKER_00 1:25:30

Yeah, I mean there were um substrates of like amphetamines, especially. I can't think of the the then it caused that heart attacks.

SPEAKER_01 1:25:40

Yeah. So uh ephedrin. Ephedrin, yeah. So I mean, I think 70s, 80s, I mean, there was always some kind of weight loss magic drug. I mean, yeah, when Cassie was at her last practice, there was this one drug, I cannot remember the name by it. But I mean, there would be people that it wasn't GLP1s, but they would come in and ask for it. Like, that's what I want. She's like, Well, I can kill you, so I'm not gonna give it to you. And they're just very aggressive um weight loss drugs that did it through a way of just jacking your heart rate and increasing your metabolic activity, and it caused people to have heart attacks. So it was it was bad, it was not good. But in general, um, over society, people it's like credit cards, right? We want it now. We want it today. You took 20 years to get fat, but I want to be not fat in you know, a 30-day challenge. I'm not willing to accept that it's going to take me 20 years to not get to get unfat. That makes sense. So it's like we want it now. And supplement marketing, fitness marketing is all driven towards getting results quick and as easy as possible. Five minute abs. Yeah. Um these fasts or cleanses. I mean, I remember Hollyweird talking about cleanses all the time. Like you'd see it in the checkout aisle, like all these cleanse, seven-day cleans, lose 15 pounds. Like, you never lose 15 pounds of shit. Like, the bullshit that's been thrown around in the weight loss space over the years is just absolute insanity. Because weight loss and weight maintenance and strength training and health and fitness is boring as fuck. It's tedious, it's repetitive as all hell. That doesn't fly in a society that wants things now.

SPEAKER_00 1:27:41

Yep.

SPEAKER_01 1:27:42

So instant gratification. Instant gratification. So when it comes to weight loss, people want it now. They want it now. So GLP1s came around as a diabetes drug for type two diabetics who are overweight, and with that, they noticed that people were losing weight. Significant amounts of weight, getting their diabetes under control. Good things, right? These people are getting from a very poor metabolic state into a much better metabolic state. That was what the original usage of it for. Semaglutide, Ozempic. Yeah. That's the first version iteration of it. Then, what, four years ago, three years ago? It really started hitting the mainstreams as a weight loss.

SPEAKER_00 1:28:27

I think the the Kardashians were the first one to like endorse it.

SPEAKER_01 1:28:33

Yeah. I believe. So it became more mainstream that people were using it, not from a you know, type two diabetic medical standpoint. Wealthy people were paying um cash prices for these drugs up to $1,500 per month for these drugs for their crazy weight loss uh benefits that people are getting from them. And it became it went from taboo in the in the space, like, oh my god, you're on the Zempic, right? You have the Ozempic face, you have the Ozempic body. People are just like, oh my god, it was empic. It came from taboo to now socially acceptable in two years.

SPEAKER_00 1:29:19

Came from so what I would ex extrapolate from that, um, the taboo and the Ozempic face and Ozempic body and stuff would be from I would say majority of people, particularly from celebrity influence, would be based around this um this identity being very vain, like even though you don't look, you're not super fat or anything, this fact that you have to lose extra bit of weight, the where you're almost anorexic looking, like you have to maintain or have such a figure that is not realistic in when a celebrity can just inject something like this and get to that vain point and they can promote it, like a Kardashian's great example. Like it's just a we just live in a vain society. So the negatives are like these, and we know particularly women, I mean they're men too, but I would say have met more women that I wouldn't say were like overweight or obese by any means, that just started taking Ozempic. And I'm like, why the fuck are you taking this? Like, why? What for? And they get super, super skinny and they're like, This is what I want. This is my body type. You will not tell me otherwise. And there's the psychological side of that, but like from a health and fitness standpoint, again, me speaking, like, I'd say, like, that's not like that's not healthy. Like you're losing all this muscle. You have clearly something psychologically that's weighing you down here. That if that's your fix, I mean, I guess great. But on the back end, like down the road, like this is where I think these negatives can be associated with if you're using it from a vain standpoint.

SPEAKER_01 1:30:54

Well, let's be honest though. So many people go and I mean, a lot of these people aren't training to begin with. That word. So it's generalization. A lot of people getting on Ozempic, they're not doing heavy strength training. No, they're not training consistently. Women in society, they're screwed when it comes to mass marketing and what the appearance of a women woman's supposed to be, which obviously ain't working because our country just keeps getting fatter and fatter. But well, with the exception of these now. We'll see if in five years if the trend changes, but in general, obesity, incense of obesity continues to increase in our country and starting younger and younger and younger. So we do have an obesity epidemic problem. And gyms and fitness coaches aren't solving it. We're not. Simply, we're not solving it. We're solving it for the populations that are already fit and healthy and who already prioritize those things because they know this is the way. Yeah. But somebody who has let themselves get to this place are not coming to us for help. Yeah. As many of them as there needs to be, because there's a lot. So a lot of these people, they're not women in particular, get the short in the stick when it comes to masculine marketing and what the perception of what I guess beauty is. I mean, it's it's fucked. Like raising a daughter, you're raising a daughter. Female self-image in society and perception is crazy.

SPEAKER_02 1:32:26

Yeah.

SPEAKER_01 1:32:27

And it is differently put upon women. Women aren't allowed to age. Like you gotta go hair colored, face lasered. Like women are as peer pressure. And amongst each other, they're vicious. Yeah. And whereas men, you get gray hair, you're like all of a sudden sophisticated. You're more knowledgeable. You get, you know, it it sure. I see it as I myself am aging. It's just it's not right and it's not cool, and a lot of it's driven by marketing.

SPEAKER_00 1:32:58

So well, and the same, I'm sorry not to interrupt, but again, the same marketing that's around all the other vain things, like and you can do what you want if it makes you happy.

SPEAKER_01 1:33:06

Is it yes, vanity is a big thing, and women do struggle with it. But what I I want to not judge here because like some things that, you know, some men might be, you know, worried about losing hair. Sure. And go get hair transplants. Sure. Like I don't judge, like I don't judge for plastic surgery. I don't judge for how you want to look. It's your body, it's your life.

SPEAKER_00 1:33:28

I think you need to treat it as God's temple and seek health, not just a perception of a look, but well, I think there's there's a real health positives and implications that can be had with these things. And I think it's just the new vein viral trend. Like, I mean, there's nose jobs, there's lip fillers, there's boob jobs, there's Brazilian butt lifts, like there's all these things that particularly women, like you said, are exposed to. I mean, both sides all do get calf implants. So, yeah, so obviously there is uh an ex being exposed to this kind of vanity that has its effects on people, um, that this is just the next thing. Like you don't have to do something as invasive as liposuction to lose all this weight, and you can still do all the other things. And I think there's the and it's not even speaking from uh, like you said, a judgmental thing. Like someone wants to get their nose done, get your nose done, like that's that's your business, like whatever, get a boob job, like whatever. But I think the blanket statement or the this idea that the GLP one is gonna be the fix to everything, and why I think it could be um a huge negative is people not changing their lifestyle at all and having the psychological tie that they're gonna be doped up on this stuff forever without changing any other aspect of their health and fitness, which could have its implications way down the road.

SPEAKER_01 1:34:56

I just want to say that even if you change your aspects of health and fitness, there's a high probability you're gonna be on it for the rest of your life. But just one quick note on the whole vanity thing. If you doing things, whether it be in the gym, training for physiques, sure, um I mean, I like to look good. Yeah, I want to look good for my wife. And if these things make me happier and more confident, and I see that mental burden lift off somebody when they get help from various things, whether it be plastic surgery or uh semiglutide or whatever, and you see this mental health shift, that was one of the biggest eye-opening experiences for me around this topic, is when that person is much happier, they're much better in every aspect of their life. Yep. When they have that confidence and when they've had that help that they couldn't get anywhere else, um it's been very eye-opening to me and how much that influences the rest of their life and quality of life. And when I talk about long-term health and longevity and that bullshit, I'm not trying to live longer. I don't know when God's gonna punch my ticket. I'm trying to make sure that the time here on earth, I'm living well. And the quality's high. And I'm doing justice to my body, treating with respect as God has given me this opportunity to be alive for this period of time on earth. I want to be healthy for myself. I want to be healthy for my family, I want to be healthy for my community. And when we have these tools to be healthier, both physically and mentally, I think it's advantageous to have an honest conversation about them and their utility. So, yes, there is pure vanity out there, which is one of the sins, gluttony, vanity, greed. Yeah, it's not good. It's not good. So but I am also in the camp of if you're doing things that help you feel better about yourself, I'm all for it. The one thing that is always going to help you both physically and mentally feel better about yourself is when you're putting in the hard work and you're keeping the promises to yourself, those are gonna be the things that truly, truly build self-confidence and long-term self-esteem. That is going to carry massive, massive weight for you personally and those everybody around you. Because it's not it's not, it's what I call it's non-artificial self-esteem. Right? You earned it. Yeah, like you've earned it. But what I'm saying that is it doesn't neglect some of these tools now, GLP1's particular conversation today, and how they can help, and how I've seen them help long term, long term in the scope of what I've been exposed to them through people, training people, coaching people who I who I know have taken, are taking, and going to take them. So let's get into it. GOP1's here to stay. Yes, they're definitely here to stay. I personally believe they're only gonna get more and more um pertinent in both medicine, fitness, society. I mean, I've made the smart ass comments before, they just need to put them in the water, which is we will lean more towards truseptide than semaglutide. I think truseptide's a better drug. Um Manjaro. Manjaro put that one in the water because us health and fitness people aren't changing the curve of metabolic health in society, even though we want to. It's just it's hard work, it's boring work. I gotta inspire you to do all that work. And we have a four trillion dollar medical issue in this country, yeah, and a big, huge bulk of that is driven by metabolic syndrome, yeah, and obesity. And obesity. So if we can get some control on that and help people, and if this is the tool to do it, fuck it. Yeah, fuck it. But I and there's gonna be two camps, yeah, and it's gonna be drawn down this line. There's gonna be the people that use it that truly change their health and life and body in a very meaningful long-term health way, and there's gonna be people that use it that have terrible side effects, feel like shit, and fall apart. Yeah, and we can explain what I've seen and witnessed personally and how that's gonna go.

SPEAKER_00 1:39:47

So yeah, I mean, and I think that's where this um this pendulum is swinging right now.

SPEAKER_01 1:39:54

But I just want to be careful too. Like when we're talking about something as hot topic of GLP1s, I'm not neither one of us are coming out and saying that we're giving this the thumbs up or thumbs down. We're just having an honest conversation about it, a perception and a utility.

SPEAKER_02 1:40:11

Yeah.

SPEAKER_01 1:40:12

Because I don't want to just blink at least say give wide-range permission that you know, Derek said GLP1 should be in the water, so we should all take it. Yeah. I want to be careful there. That smart ass clickbait comment. But it is a tool that used under the right circumstances, I have seen personally now over a few years extremely positive outcomes that I can no longer ignore and say shitty comments about it not being a very useful, powerful tool available.

SPEAKER_00 1:40:44

And I would say in the right hands. And I'm not saying as like a provider for which, you know, GLP one or whatever. I'll tell you which GLP one. Well, I know, like through observations and research, like some of these are coming out as being uh stronger than others and by having less side effects. But I would say this all comes down to the individual, you know, like if you're getting your influence from celebrities, honestly, I would say this is the last people that should be influencing from a positive that should be influencing for anything for any aspect of your life, especially this, because they're doing it purely from a vanity standpoint. And if you're doing this purely for a vanity thing, that then that would be in the camp of like, you know, then you should probably look at more sustenance to as to why you would want to do these things. But if you can like like other than obviously the weight loss is a big one, but like blood markers and stuff like that, it can have huge impacts on on blood work, which can be life-changing for people. Like you might not be in it because you want to drop all this weight. I mean, that might be a product of it, but that might not be the reason why. I had a couple of wild examples of what I've seen with people. Well, and we've seen we've seen um this interact well with, and again, this is not a speaking from doctor point of view at all in the slightest. Just from experience talking with people and how the there is um some of these things can be used cohesively with other medications to actually amplify the original medication to do a better job. And there's scientific shit, all this that I don't understand. That's why I'm not going to expand on it, just purely from what people are telling me. Um that there's a huge positive experience from people on this.

SPEAKER_01 1:42:38

So let's go to the top real quick. So GLP1 is naturally produced in your gut. Everybody, it's a peptide. Everybody has these amino acids in their gut at birth. Okay, that is what GLP1 acts on many organs. I had a list of them, but pancreas acts on your liver, your gut lining, I think even your heart. Like GLP1 receptors are everywhere. So knowing that it's a naturally occurring peptide that mostly is in our gut, and with our shit food in this country and lifestyles and everything else, that hormone disruptors and all these other environmental things that we're exposed to, it is not unreasonable to come to the conclusion that eating highly unprocessed foods, fast food, garbage shit, throughout a period of our life, that it's a it's not a too far reach to think our natural body, our body's natural ability for GLP1 production would go to shit. Yeah. Right? Just like hormones. Yeah, testosterone, yeah. There's so it's heavily influenced by what we eat, our lifestyles, and everything. So to think that somebody is going to regain their natural GLP 1 production 20, 30 years, you know, weight gain, so forth, because you've it's unreasonable to think. Okay, it's logical assumption that your GLP1 production would be blunted by our lifestyle over the course of 20, 30 years or more, but you've been alive. Maybe I'm throwing a dart here, maybe I'm totally wrong, but that is a reasonable assumption that I speculate on. So knowing that introducing GLP1 and people improving. So you've ever been around the person that like eats a little bit of food and they're like, I'm full. So I mean, I can name a couple of names off the top of my damn head.

SPEAKER_00 1:44:44

It's like Yeah, I see what you're saying.

SPEAKER_01 1:44:47

You know, they go out to eat, they have a little bit of food, and they're full. They're satisfying they're satisfied. Yeah, yeah. And then you've been around people who like I'm hungry all the damn time. And I've coached weight loss now for 20 years. And coaching that, I've had those conversations with people. It's like, I'm hungry all the damn time. Food noise is what it's called. And it is my assumption that their GLP1 production is mute, it's void. And they're constantly feeling hungry. And it's it's quite mentally disruptive throughout the day and your quality of life to constantly feel hungry. And I'm saying this from my younger years, seventh grade through high school. I was constantly hungry, damn near year-round. I was training year round, I was hungry managing my weight year round for wrestling, and it was miserable. And I honestly believe that to be the reason time frame of my life that my hormones got completely fucked up. Because when you're training hard at a caloric deficit, your hormones and an adolescent too can get whacked at any age, let alone during my peak developmental years. So but being hungry all the time sucks. It was the number one reason, number two reason, you're my number one reason, number two reason why I didn't want to go off to college and wrestle. I was done with the weight management. It was miserable, like the constant hunger noise of being hungry all the time. So I get that when people bring up like I'm hungry all the time, I can't focus, I can't think, and just like hungry. And you're just like, as a fitness coach, eat more protein, it's more satisfying. Let's cut carbs, increase fat. And then it's like, okay, you still got a calorie equation to deal with there. Um, hunger noise is real when it comes person to person. So then you think, okay, it's it's natural to believe that some folks versus others are gonna have less or more GLP1 production than others, just like some folks have more testosterone, more estrogen. Everybody's gonna be different. And the lifestyle and genetics leading up to that are going to have different influences on those systems. Okay, so if we have to accept that for other things in the body, we have to accept that for GLP1 production. And as we age, everything slows down. So it's reasonable to believe that naturally GLP1 production and everything else slows down. You know, hormones slow down, everything slows down as we age. So knowing that now and believing that, for me personally, these drugs used in the right circumstances, I've witnessed massive positive health outcomes. Used in the wrong circumstances, terrible health outcomes.

SPEAKER_00 1:47:50

Yeah, I would say on that from the terrible outcome, I mean, our muscle and our body's ability to maintain and build muscle is like almost quite literally our way of maintaining our youth. That for these people it just eats away at that.

SPEAKER_01 1:48:06

So for long-term health, there's nothing's proven to be more important than building muscle mass and maintaining muscle mass. Slips, trips, and falls are one of the biggest killers once we get into those 70s and 80s year old range. Yeah. So maintaining muscle mass, not to mention quality of life. It's like you've never met somebody in their 80s that are like, oh, I I wish I'm I'm I'm okay not going for a walk with my grandkids. I'm okay not traveling, doing the cool shit that I want to do. Like, if you want to be physically active at 80, you need to do everything you can to preserve and or build muscle in your 20s, 30s, 40s, 50s, very intentionally. Like it is the number one organ you need to train. It's the best organ for metabolic control, total health outcome, long-term health, health span, quality of life. There's nothing, there's nothing more important than building muscle and developing your aerobic system for long-term health and quality of life. So, the number one fear around side effects when it comes to people non-diabetics using these is muscle loss. And you see it. And this comes down to because these drugs can be a muscle additive, too. That's what's the mind-blowing part that I've seen. Done right, you could actually add muscle while on these. But then we got to get into the habits, the hard, boring shit.

When GLP-1s Go Wrong

SPEAKER_01 1:49:33

Yeah, nobody wants to hear about that. Different conversation. But it comes down to pure starvation. No different than if I put you on. This is this is when people tell me, well, I don't, I don't, I don't eat anything, and I can't lose weight. The fuck you can't. Doesn't mean it's fun, doesn't mean it's comfortable, doesn't mean the hunger noise is awful, doesn't mean all These things suck. It's difficult. But at the end of the day, the number one thing these drugs are doing is hiding hunger, reducing hunger noise. There's another mechanism of action once you get into trusepatide that's taking place, which is making you more insulin sensitive, which is it's a GLP2, it's a dual agonist. It's working on hunger signaling and insulin sensitivity. So when you're in a caloric deficit, you will lose weight. Yeah, I mean, I think the best. But there is also a fucking caveat here that I've had to swallow my own pride on, and it's the insulin sensitivity topic. And because I get to work with some really fit, well-trained people who do eat well, and I've seen some huge blood marker benefits from these, it blows my damn mind. So you got the stopping, the blunting of the hunger, right? You take some semaglutide, you're not hungry anymore. I don't give a shit. I'm not gonna eat. And then you crave candy, honestly, because your body needs sugar carbohydrates to function. And then you like cure these people on Ozempic, not having a well-balanced, calorie-defined diet with fat, protein, carbohydrates, all the doing all the right shit, and they just crave some junk food from time to time and don't really eat anything else. So their metabolic health goes to complete shit. That's when you have vision issues in my mind. That's when you have the hair loss. That's when you start seeing the muscle just falling off because you're not there's no protein and there's no stimulus, you're not training, you're not eating protein, so there's no muscle protein synthesis to take place. So you're just kind of falling apart and turning into a bag of saggy bones. Like that's what's happening. And then long-term consequences of that is you're speeding up osteoporosis. Like in a huge way, like purely from a nutrient deficiency problem.

SPEAKER_02 1:52:06

Sure.

SPEAKER_01 1:52:07

So you're not you're not eating, you're not taking vitamins, you're not getting the micronutrients, the macronutrients your body needs to thrive. So everything is going to shit. Well, and then but you're losing weight.

SPEAKER_00 1:52:18

The scale's going down. An environmental impact, meaning nutrient point osteoporosis, but not actually being able to weight train or resistance train because of the severe lack of muscle, which has been proven to strengthen bones. That's the only way. It's the number one way. So when you can't, when you have both of those things happening, then it yeah, it's just gonna it's all going downhill.

SPEAKER_01 1:52:42

Like hair loss, vision loss, the side effects, often nausea. Your gut is not happy, you feel like shit, and the side effects are typically, from what I've read and seen, is the reason people get off of them. Yeah. And because they're not changing anything in their life, lifestyle-wise, the dose typically ends up going up higher than needed. So it's just getting worse. It's like a compounding negative effect. And then once the side effects really kick in, once you're at a higher dose because your weight loss stops, because your body's basically in survival mode, it's the way I look at it. Then you take the dose higher, side effects get worse, and you get off of it. And what they're showing now is people that do get off of it are within a year regaining six minimum on the low end, 60% of the weight they lost up to 110, 120% of the weight they lost. So it's all coming back on.

SPEAKER_00 1:53:47

The rebound is so severe, they go back from not being hungry to overly.

SPEAKER_01 1:53:52

And the way I read it is so these people, no lifestyle changes, are losing all this weight via both muscle and fat, both coming off. But when they gain the weight back, no lifestyle change, the 100% weight gain back was not 50% muscle, 50% fat. Yeah, it was mostly fat. So you have less muscle on the rebound. Yeah, more fat. More fat. Yeah. So it's all bad. It's all bad. Nothing good came out of that situation for you.

SPEAKER_00 1:54:23

And this kind of goes back to my point.

SPEAKER_01 1:54:24

Not to mention, you probably paid between $300 and $1,000 per month for that miserable experience.

SPEAKER_00 1:54:30

Yeah. And not all the times, but I would say, me personally, I would say that this experience is mostly, not all, but mostly exclusive to the crowd of people that are doing it purely from a vanity standpoint.

SPEAKER_01 1:54:43

Yeah. Yeah. They don't want to put in the work.

SPEAKER_00 1:54:45

Yeah, right.

SPEAKER_01 1:54:45

So you notice that the body positivity movement kind of died when Ozempic became socially acceptable.

SPEAKER_00 1:54:53

One of the best examples of this is celebrity influence goes. I think it's Serena Williams. It was like a month before she partnered with um, I forgot the name of the brand. It's a big brand right now that's doing GLP One Push, Ozempic or whatever, Wagovy, whatever. Like a month before she partnered with this brand, she was doing a body positivity, um, like promotional thing, like no matter your size or whatever, like honey, you're beautiful, like whatever. Like, it doesn't matter. Like, just love your body. But then a month later, promoting this Ozempic GLP 1 of losing all this weight, like, lose all that weight that you never could and finally get in the body you want. It's like, wait, wait, wait a minute. You just said be happy with whatever body you have, but now you're saying now we have a solution for you to not be fat anymore. So here we go. So, like, it's again, this goes back to why I can't fucking stand celebrity influence, because this is a perfect example of this. So just go where the money goes. There is no conviction in any of their actual beliefs. If she actually felt that way about body positivity, she would have fucking stuck with it. The problem is nobody can actually feel that way about it. No.

SPEAKER_01 1:55:59

If you truly care about your health.

SPEAKER_00 1:56:01

No, but I my my point being, if you're looking at celebrity influence from this vanity point, you can't trust these fucking people because they and you tell them passionate about this because of the lies they spew and not and all kinds of shit, but this is just one example to flip the role to literally do the complete opposite of what you were just saying. Like, it drives me fucking crazy.

SPEAKER_01 1:56:22

And this goes for female and male. Yep. And to think, real quick side note, like you think some of these male physiques in movies are built without supplementation? Yeah. Get the fuck out of here. Yeah. Some of your favorite favorite that that that we that's a whole that's podcast. Yeah, that's all one more. Mark that for another podcast because I've learned what some of these people are taking. Yeah.

SPEAKER_00 1:56:47

So it ain't just an extra protein shake.

SPEAKER_01 1:56:50

No, not at all. Um, so, anyways, we we have the camp of not change lifestyle, not lift weights, crank most of it was crankozampic, semaglutide.

SPEAKER_00 1:57:07

Drop the weight you're not willing to put in the work to lose.

SPEAKER_01 1:57:09

No, it's slowing down digestion, you're not absorbing nutrients, you're not even eating nutrients, everything's going to shit. So that's kind of sum that up. Yep. Then with good influencers, decent influencers, medical professionals out there, genuinely wanting to help people improve their metabolic health.

SPEAKER_02 1:57:30

Yeah.

SPEAKER_01 1:57:32

Seeing that there are people, and I've coached them, who are putting in the fucking work day in and day out. They are eating, right, tracking, you know, may maybe not 100% perfect 24-7. Sure. But they are doing pretty damn well. And I believe them, and I've watched for years, but doing all the right things. And they just are struggling when it comes to it. And this, I'm not pointing, this is this

Using GLP-1s Without Losing Muscle

SPEAKER_01 1:58:06

is just it. Perimenopausal, menopausal women get the short end of the stick when it comes to weight management and overcoming weight management during that time of their life. It's, I don't fully understand it, but it has to do with hormones and the big hormone shift that takes place there, not to mention life stressors and compounding stressors of work, motherhood, all these other variables that are taking effect during that part of their life. That's daunting and difficult. And it's a time of life that I believe women do need help. And when the tools are available, I think under the right situation, circumstances, they can be explored and should be explored. So you have these people that are doing eating right, the calorie deficit, and they're struggling. And arguably their metabolic markers aren't necessarily improving greatly. They're not bad, right? They're in the range. They're in the range, but they're looking, they want to be there for their kids, they want to be there for their husbands, they want to, you know, be there for themselves, they want to be happier. And I've I'm saying they women, because I've uh at to date, I've only coached one man who's been on semiglutide, but the rest have been female. And I think that's so what more women are using these drugs than men, um, except for in the bodybuilding space, and motherfuckers are ripping everything. But and I'm and here's where my big shift happened last two years. So these drugs became very easy to get. You can get them online, super easy. So it's no longer this $1,500 per month and whatever. I mean, you got weight loss clinics, all kinds of shit popping up. It's super easy to get as long as you want to pay the cash price. And I think some of the cash prices now are down $300 or less to get these. I even think I hate to say this, but like him's hers, you can go on there and fill out like a 30-second questionnaire and shit shows up on your door. So these drugs are here to stay. Yep. People are getting access to them easily. And when you see people having these results, this is only going to compound exponentially unless people start falling over dead from them, which isn't happening either. Yep. People are getting gross side effects, but nobody's falling over dead from them.

SPEAKER_00 2:00:30

Yeah, well, and I would say, and the side effects are not like the medical commercials you watch where, you know, you're gonna drop dead, your credit score is gonna go down, all those like yeah, like there's not these crazy, insane side effects. Like, like taking like Trend, for example. Super, super, super potent steroid, gonna make you fucking huge monster of a human being. But the side effects are also equivalent to the positives that you're gonna nuke your body, you're gonna cut 50 years off your life, you're gonna have all this crazy shit. Like these don't have side effects.

SPEAKER_01 2:01:08

You take DREN, you're basically saying I'm okay living 10 years minimum. Yeah. Less longer. So minimum. Best case scenario. Best case scenario.

SPEAKER_00 2:01:17

So there are all these drugs in the bodybuilding world. Trevor Burrus, And the side effects of these are not are there they're not. Well, no, I'm saying the side effects of GLP1s are not that of these other things. So when we talk side effects, someone thinks, oh, I'm gonna get a little nauseous, that might not be a deal breaker for them.

SPEAKER_01 2:01:33

No. Oh, it's definitely not. So, and it's proving to be not. But you have these extreme side effects in this scenario of hair loss, osteoporosis, muscle loss. And what's happened in the last two years is people have learned that they can mitigate those side effects and improve every single aspect of their health and fitness and start reaching the goals that they aspire to reach. And then on top of that, their blood marker is improving. It's like, what the fuck? Okay. So I started noticing about a year and a half, two years ago, there'd be some people around. And all of a sudden, it's like you you see physiques change in our business, you see weight dropping. This person's been kind of around at this point for the last year training, and then in three months' time, you're like, hold up. What the fuck? And then immediately I'm like, you you you you on the good good? You on the Olzimpic? And you know, I know these people very well. Coach them every day.

SPEAKER_03 2:02:50

Uh yeah.

SPEAKER_01 2:02:51

And like almost ashamed to say yes, right? Because that's where it was. And then I'm watching them get fitter, perform better in workouts. They get an in-body, it's like, oh shit, you're down 27 pounds. Your muscle's the same.

SPEAKER_02 2:03:08

Yeah.

SPEAKER_01 2:03:09

Didn't change. And then because I'm a dork, I talk to people about their blood work if they're willing. Wait, your A1C is improved, your fasting glucose has improved, your lipid panel has improved. Huh. So it got me self-reflecting on this quite a bit when it comes to what I was witnessing. And it became, and this isn't just like a hall pass start cranking Ozempic. No. But it as a fitness coach, I'm saying it is a valid tool that done right can move the needle. And you just need to know the trade-offs, and I'll explain where my perspective is on the trade-offs. So I've watched, you know, around 20 people now, if I had to count them up in the top of my head, find great success when it comes to dropping body fat, maintaining or increasing muscle. This goes for women mostly. I've seen it. It was like your in-body muscle went up. And this has to do with insulin sensitivity and improve insulin response in my mind. These people are eating perfect, like they're still following the macros. They're lifting heavy, they are training hard in the gym, and they are getting the GLP1 support that their body needs to improve insulin sensitivity, in my mind, is what's happening here in the big scheme of things. And it's cutting down on hunger noise to where following the macro plan becomes much more sustainable. With that, some people I've coached have struggled because I'm if you if you're talking to me about being on this drug and you want to optimize your health, strength, muscle, and prevent these side effects, we're going to have an honest conversation. We have to hit our protein, we have to train hard. We have to eat carbohydrates, we have to be in a caloric deficit. And when people are struggling to hit their protein, we do have to pull some tricks out of the hat, which is drinking more protein. So milk, if you can tolerate it, whey protein, yogurt, things that are easy to digest, cottage cheese that can just cram in protein. And when they do this, I have seen nothing but positive health outcomes take place. Now, after a couple years now, as far as I know, everybody is still on them to some degree. Very low dose. Some people down to once a month, and they're maintaining very well. I have not personally seen anybody in my life just fully stop taking it and maintain without taking it. So that's where one of the trade-offs I think we need to accept if you're gonna go down this road, is you're potentially going to be on some version dose of this for the rest of your life to maintain. Which to me makes sense. It's like when I made the commitment to go on testosterone, I'm gonna be on it the rest of my life. So it comes down to that same conversation equation. I wasn't making it before, I felt like shit. Now I get it from pharmaceuticals and I feel so much better. So that's a trade-off I'm willing to make for my quality of life. Yeah. If this is a trade-off you're willing to make for your quality of life, I'm seeing with the people that eat healthy, train hard, train smart, nothing but improvements in their health. And I can't sit here and ignore it.

SPEAKER_00 2:06:44

Yeah, I mean, like you said, it's really it's really a tool and it's just gonna amplify the work that you are are not putting in. So the people that are doing it, again, I know I'm I keep hitting the vanity thing like a dead horse here, but the vanity doesn't have sustenance to keep your discipline going. No. So if you're doing it for those reasons, it is gonna amplify probably what you already do in your lifestyle, which is leading you down the path of shittiness anyway. But if you already ha are in the habit of working hard, you do all the right things, you get to sleep, you're doing all the stuff, and you use this in conjunction with all that, it can absolutely be a positive tool and mechanism to have a higher quality of life as opposed to In a longer life, in a longer life, as opposed to, like I said, the the ladder where you're doing all the wrong

Work With A Real Medical Provider

SPEAKER_00 2:07:33

shit.

SPEAKER_01 2:07:33

Now, the other thing I'm going to tell you is you need to work not with a fitness coach that knows what they're doing. You need to work with a medical provider that knows what the fuck they're doing. Because not running blood work, not knowing how these things play across other medications. Yeah, this is this is like because this slows gut motility down, and if you're not, if you're on other medications and your body's no longer absorbing them, and those medications are managing some other important aspect of your health, that needs to all be taken into account. And you have to work with a actual provider that knows what the hell they're doing, because this stuff is like testosterone clinics, they're popping up everywhere, they're so easy to get, and nobody's managing their blood work, nobody's managing their overall health. And if you're willing to make payment for it, they'll dish it out. Just I just have to reiterate that because you can really screw yourself up just winging this on your own, and then you have SSRIs when people are on, you know, various things for depression and um anxiety. There, there's a lot that can play in these drugs interacting with each other and the absorption. And then when you say you're deficient in iron, like women that are menstruating, you you bleed, you lose iron. So women need to be very mindful of that where they're iron at, if they're anemic or not. Don't do blood work, and you don't eat, you know, don't you're not getting iron through your diet, and then all of a sudden you nuke your calorie intake, slow down gut motility and nutrient absorption. This could catapult that anemia. It can it just there's there's it's you have to fucking work with somebody that knows what the hell they're doing.

SPEAKER_00 2:09:32

So I would say shot overall health. Shots fired. If you work with a practitioner and you just say, I'm looked into this, I listen to this podcast, and these guys want to lose some weight. And they're like, Oh, yeah, sounds good. Here you go, here's your script, without giving a shit about anything else. That is that's a red flag. I mean, I was talking with a member the other day, not on this topic, but about testosterone, and he's been asking his doc the last three times, hey, can I get my testosterone looked at next time we do blood work? He's like, No, there's no point for you to doing it, you're fine. Like, well, how the fuck does he know that? Like, if you're asking for it, be like, oh, okay, you're concerned about this? Yeah, yeah, yeah. I'll write in the order for you. Let's get your testosterone looked at. So if you have a doctor or practitioner or whatever, that's like refusing to do something, or just blanket accepts, like, yeah, same thing with dudes that were getting on testosterone. Yeah, doc, I don't get very good sleep. Well, let's put you on some testosterone. Well, that's the clinics, right?

SPEAKER_01 2:10:21

They're setting up like subscriptions that you have to go into the clinic to get you shot. They're not looking at your overall health.

SPEAKER_00 2:10:29

They're looking at the end game in this scenario of losing a number on a scale. They don't really give a fuck what's happening on every other aspect of your life.

SPEAKER_01 2:10:37

Now, I will say, in most, in a lot of medical situations, doctors are burnt out. They're smoked. They're constantly bombarded with people that don't give a shit about their health. They just want the prescription to fix said symptom to move on with their life. They don't want to put in the work. So the doctors are burnt out. Like you see 50 of those per day, at the end of the day, I don't give a fuck either. Yeah. Here you go, whatever. Peace. So if you're one of those, and if you're listening to this for two hours and 15 minutes in, you probably genuinely care about your health. Go the extra step to work with a provider on these topics that truly is looking at the whole health picture of what your goals are. Everything. Like running labs. Like you're not coming to this conclusion that you need to be on a GLP one just based on a scale and a weight loss goal. You're coming to these conclusions because of a multitude of factors in your overall health picture that is driving this decision to use this tool to move the needle in your health span. And I'm sorry, but those conversations can't happen in a 10 minute doctor's visit or an online questionnaire.

SPEAKER_00 2:11:54

Yeah.

SPEAKER_01 2:11:55

Now, people, you have to be an advocate for your own health care. You have to do The research you gotta learn. There are resources, you know. I like to think of myself as a resource, my brother as a resource. You know, we do have primary care in the gym. There are resources available to ask these questions and whatnot. But um, these are a tool, I think they're here to stay. I think the next iteration of GLP is going to be one of the biggest blockbuster drugs for the pharmaceutical industry that's probably ever existed. Um it's not out yet, it's only in phase three trials. Um but I don't think they're going anywhere. I think under the right hands, you can have profound health span benefits from them with minimal risk and side effects from what I'm seeing. I also don't think it's a knee-jerk reaction that you should just get on them to lose some weight. Like you need to be looking at your entire health picture and then think of this as a tool to optimize your long-term health appropriately.

Recap Questions And Closing

SPEAKER_00 2:13:14

Agreed. Um, so obviously, big topics recap, open, um saunas and cold plunges, and GLP one. So pretty much everything we talk about, fitness oriented, performance-oriented, we're here for you guys to facilitate the best experience possible when you come into the gym or the best experience when you're using your ears listening to this podcast. Should we set up an email to where people can like email in their questions? Uh trying to drive people to social media for that reason. But today we don't have too many IG questions. Um, I'll just save them for next time. I think we only have like two, but say in general.

SPEAKER_01 2:13:56

So this, like on this topic today, right? Yeah. They have questions they can.

SPEAKER_00 2:14:01

Um, I'm working on that. Like I said, work with us with these first five, ten episodes, kind of rough trafting everything out, our systems. But anyway, that's gonna wrap up today's episode. Um, hopefully you guys enjoyed it, and uh, we will be back in here in the studio next week, kicking ass and taking names again. So, with that said, we will uh see you guys in the next one. Peace. Love you guys.