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S1: On this episode of the Ben Greenfield Fitness podcast cognitive.

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S2: Function impairing awareness and pairing decision making their rate of recovery,

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S2: how fast it took them to get back to probably 80%

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S2: of their base, who also.

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S1: Is able to withstand rigors of hypoxia, rigors of cold,

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S1: rigors of heat, and rigors of unstable objects. You're going

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S1: to operate as a more impactful human being, right?

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S2: The more willing I am to extend myself into the

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S2: unknown or the levels of discomfort, because I'm developing kind

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S2: of an internal power or confidence.

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S1: Help. Performance, nutrition, longevity, ancestral living, biohacking and much more.

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S1: My name is Ben Greenfield. Welcome to the show. This

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S1: podcast is brought to you by gold, not the precious

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S1: metal currency that our US dollar is no longer tied to,

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S1: but instead gold, the delicious superfood tea made by organic.

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S1: Why they call it gold? Because it's got turmeric in it.

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S1: But not just turmeric, which is obviously an amazing ancient fruit.

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S1: It's been used for 4000 years to promote a healthy

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S1: response to occasional aches and pains, but it's a really

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S1: good antioxidants and antiviral boosts immunity. But they also put

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S1: it into this gold stuff ginger, which is also great

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S1: for your immune system and tastes pretty good and is

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S1: good for digestion. And they put reishi mushroom that's known

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S1: as the queen of mushrooms. That's been used in China

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S1: and Japan to support wellness for over like 2000 years.

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S1: And they claim it's the secret to youth and longevity.

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S1: So you'll look like Benjamin Button when you drink this stuff.

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S1: It's got lemon balm in it. And lemon balm is

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S1: the name given to an herb first mentioned in Homer's

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S1: epic poem The Odyssey, and that's been used to calm

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S1: and relax the body for thousands of years across a

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S1: whole lot of cultures, uh, usually taken at night to

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S1: help with relaxation and to wake up feeling amazing. It's

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S1: got turkey tail mushroom in it. Also wonderful for your

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S1: immune system. You could imagine if you drink this stuff

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S1: like at night after dinner, maybe rather than reaching for

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S1: the Ben and Jerry's it tastes absolutely delicious. It tastes

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S1: like a golden milk latte, but it's USDA organic certified,

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S1: gluten free, glyphosate residue free, dairy free, soy free, vegan, non-GMO,

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S1: and it's 100% organic whole food ingredients. It's really good.

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S1: It's 20% off for you, too. If you go to

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S1: organic Combin. That's organic with an AI combin, that'll get

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S1: you 20% off the organic gold juice or any other

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S1: of the fine, fine juice powders with no chopping, shaping, blending.

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S1: Clean up anything from organic organic combin to get 20% off.

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S1: This podcast is also brought to you, speaking of gold

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S1: by something else that has a component of turmeric in it.

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S1: Tomorrow's sacred. In this case, you can take turmeric and

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S1: you can basically through magical wizardry, get the water soluble

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S1: components that actually support things like nagging injuries or joint discomfort.

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S1: And then what we did at Kion was we combined

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S1: it with a whole bunch of other little superfoods and

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S1: blends that have cumin clinical research behind them, all natural

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S1: ingredients that you can't find together in any other supplement

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S1: on the market for beating back soreness and joint discomfort.

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S1: You pop this stuff on an empty stomach at night

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S1: after a tough day of workouts, or when you're injured

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S1: or beat up. And it is like gangbusters in terms

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S1: of the way it works for your joints and your muscles.

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S1: And I don't even know what gangbusters means. But all

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S1: I know is it works. So you go to get

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S1: Kian combo, Ben Greenfield, and this stuff's called Kian Flex.

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S1: It's an all natural joint health formula that me and

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S1: the team at Kian designed to reduce joint discomfort, soreness

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S1: and swelling, uh, from exercise. And so if you like

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S1: to lift weights and work out and beat yourself up,

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S1: just pop these. At the end of the day, throw

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S1: your ibuprofen in the trash can, switch to Kian Flex instead,

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S1: go to get Kian combo Greenfield. Let's get Kian combo

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S1: Ben Greenfield I'll get you a special discount on your

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S1: first time purchase. Uh, this is a staple in my

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S1: supplements pantry and it's going to be yours too, because

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S1: once you try it and you experience the difference in

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S1: the way you feel when you wake up after a

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S1: tough day working out versus not taking it, you are

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S1: totally going to be on board. So get Kian combo

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S1: Ben Greenfield. All right, folks, occasionally, as you know, I

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S1: like to interview badasses on my show folks who are

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S1: doing some pretty cool things in the realm of human

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S1: performance and in this case, also, uh, human, human, uh,

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S1: behavior in high stress environments. Uh, my guest on today's

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S1: show is a guy who helped to develop the, uh,

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S1: the the equipment out in my garage that I have

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S1: a love hate relationship with these sandbags, uh, which I

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S1: use and which my sons, when I have them at training,

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S1: drag up and down the driveway, you know, chock full

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S1: of sand. They're like these kettlebell shaped bags and overhead

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S1: bags and all this, this crazy stuff made by a

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S1: company called, uh, Brute Force. And Jeff Bannon is my

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S1: guest on today's show, by the way, Jeff, do you

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S1: pronounce your last name Bannon or Bondman or bonbon?

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S2: Van, man.

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S1: Yeah. Okay. Yeah.

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S2: It's not just straight, man. Matt. Easy.

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S1: Fancy French or something. If we wanted to bondman, uh, any. Anyways, uh,

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S1: Jeff has over 30 years of experience across a lot

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S1: of stuff like the fire service, the US Army Special

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S1: Operations Command, the Central Intelligence Agency. Uh, for those of

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S1: you unfamiliar with that, it's also called the CIA. Uh,

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S1: Jeff serves as as the COO, like I mentioned, and

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S1: the chief human performance officer for this fitness brand called

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S1: Brute Force. So he's got he's got experience conducting counterterrorism

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S1: operations in like, 23 different countries and different combat zones

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S1: and a whole bunch of other high threat or, uh,

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S1: or what are called non permissive environments. And, uh, he

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S1: has had the privilege of dissecting human behavior at a

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S1: pretty intense level in those pretty intense situations, and has

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S1: even studied up on things like the minute shifts and

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S1: heart rate variability that occur in a stressful scenario, and

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S1: how the central nervous system can be managed under periods

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S1: of significant stress. And so, um, not only does he

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S1: really know his way around physical performance, but also around

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S1: mental performance. And because I'm a fan of grit and

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S1: of developing humans who are resilient and not only resilient,

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S1: but in the way I'm educating my own sons, free

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S1: thinking and independent and able to survive in unpredictable scenarios,

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S1: which I think is a very handy skill for a

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S1: human being to have these days. As a matter of fact,

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S1: I think two two skills that every young human should

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S1: learn is how to operate, uh, without producing large amounts

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S1: of stress in high stress scenarios. And then secondarily, I

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S1: think that a young human should be able to filter

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S1: information and digest information through a specific filter or lens.

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S1: Because we live in an information era where you just

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S1: got to be able to do that. So, uh, regarding

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S1: the latter, I'm not sure Jeff and I are going

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S1: to talk too much about that, but the former. Absolutely. So, Jeff,

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S1: welcome to the show.

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S2: Hey, Ben, thanks for having me. I really appreciate it. Yeah.

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S2: Look forward to.

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S1: Today. Yeah. It's gonna be fun. So so I mean, like, I,

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S1: you know, I always wonder when I talk to guys

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S1: like you who are just, like, so deep in the trenches, uh,

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S1: especially in, in, in these high stress scenarios and in

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S1: many cases, you know, working with the armed forces and

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S1: the CIA and working as a firefighter, is this something

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S1: that you have always been into? Because people ask me

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S1: that and I'm like, no, I grew up like reading

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S1: The Lion, the witch and the wardrobe and programming computers. So.

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S1: So when did you grow up as somebody who's just

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S1: into all this stuff?

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S2: Yeah. You know, actually, it's funny, I did I mean, I,

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S2: my mother tells a story like when I was, you know,

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S2: 4 or 5, whenever I could change my own clothes,

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S2: whenever that age hit, like if I was playing army,

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S2: I had to have my brown corduroys on. Or if

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S2: I was playing fireman, I had to have my blue

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S2: corduroys on. Like I was very distinct, like in character

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S2: from a very young age. And, you know, I will

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S2: say on that side of the equation, I've kind of

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S2: gotten to live out all my childhood dreams, and I

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S2: don't really know where those came from. That's not a

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S2: family thing. Um, that's just who I kind of showed

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S2: up to this planet debate.

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S1: Yeah, yeah. Well, um, you know, I'm curious, you know,

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S1: with that childhood where you actually kind of cross the

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S1: threshold into beginning to work with some of these high

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S1: performance communities. Can you walk me through what? How you

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S1: got plugged in, so to speak?

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S2: Yeah, man. You know, I gave a keynote a couple

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S2: of years ago to one of the firehouse conferences, and

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S2: I kind of in it. I just jumped in and

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S2: kind of said, you know, my life when I look back,

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S2: beautifully orchestrated, completely unplanned, um, you know, I was I was.

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S1: As I say, God's God draws straight with crooked lines.

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S2: Absolutely. Right. So, I mean, I was a 16 year

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S2: old kid working at Domino's, uh, slapping pizzas and doing

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S2: my thing. And, um, one of the drivers one day

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S2: came by like a Saturday or something comes in the

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S2: comes in the store and he's like, hey, man, come

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S2: here and check this out. Like what? We walk outside,

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S2: he pops his trunk and he's got fireman gear in

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S2: his trunk, like, where'd you get that? He's like, I

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S2: joined the firehouse down the street. I was like, what?

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S2: He goes, yeah, you can do that. Next day I

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S2: hopped in the car. I was like, oh, let's go

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S2: check this out next day. Hop in the car. Drive

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S2: down the firehouse. You know, 16 year old kid's stupid haircut. Hey,

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S2: I want to be a fireman. Uh, and, uh, fill

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S2: out the application. Because in the Northern Virginia area at

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S2: that time, you know, big volunteer system, uh, big structure

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S2: departments and and a lot of opportunity to do that. So.

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S2: And then back then they've changed the law now, but

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S2: back at 16, you could join and ride, you know,

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S2: straight up and do everything. So it went pretty quick.

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S2: I mean, I filled out the paperwork, got voted into

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S2: the department, was in fire school like a week later,

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S2: and off I went. Um, and, you know, I wasn't

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S2: a big fan of high school. Uh, it just wasn't

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S2: my gig was my thing. Uh, my senior year, I

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S2: only take two classes to graduate. So I was the

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S2: county's first intern. Uh, petitioned them to do an internship

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S2: with them so I could get out of school early. Uh,

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S2: and then got hired, like, 32 days after I graduated

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S2: as the 14th career fireman hired in Loudoun County, Virginia,

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S2: which they're now, like a department of 800 plus people. Um,

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S2: so so, yeah, it was, uh, it was an it's

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S2: been an interesting stage. And then get board, meet a

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S2: recruiter a couple of years in, kind of feeling like, hey,

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S2: am I going to be stuck being a fireman, you know,

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S2: and doing this stuff? And, you know, not in the

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S2: best shape, not super healthy. Kind of could see the

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S2: writing on the wall that if I stayed at that

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S2: time and the fire service, health and fitness wasn't really

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S2: a key thing, wasn't a big driver and, uh, met

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S2: this freaking recruiter who had just come out of Ranger

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S2: Battalion and thought, hey, that sounds like a cool idea.

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S2: Let's go get pushed to limit physically. Um, so join

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S2: the Army. Went in, spend my time, uh, to Kosovo

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S2: 99 for the first guys on the ground there, and

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S2: then got out shortly after, uh, was back in the

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S2: fire service, actually on duty the night of September 10th,

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S2: having coffee the morning of September 11th, and then spent

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S2: kind of the next four days in response down to

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S2: the Pentagon. Yeah. Um, and then, you know, just because

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S2: of the work I'd done and the unique things that

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S2: I had, skill sets that I developed over time was

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S2: doing some projects with some people. Guys from the agency

219
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S2: were there. They were like, hey, what are you doing?

220
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S2: I said this, they said, you want to come to

221
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S2: work for us? I said, sure, and six months later

222
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S2: I was in Africa working my first counter-terrorism operation. So

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S2: it's kind of been a wild ride.

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S1: Wow. So, so in terms of these counterterrorism operations, is

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S1: that where you got into the whole mental game and

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S1: performance under high stress scenarios, or was this something you

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S1: were already kind of mulling on as a firefighter?

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S2: Yeah, I mean, I think I was always mulling on it,

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S2: you know, and I was always kind of the pain

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S2: in the ass, the the different thinker, the, hey, we

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S2: can do this a little better, um, kind of guy. And, uh,

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S2: the unique thing was kind of our, our responsibility had

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S2: both an external responsibility and an internal responsibility to train

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S2: and develop some of our people. And kind of as

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S2: we were progressing, beginning to look at things, you know,

236
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S2: there was a what I would say, kind of a

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S2: rudimentary education going on around mindset that they would teach

238
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S2: in some of the programs. And I sat in those

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S2: classes one time, super smart guy, former, you know, Seal

240
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S2: team six guy. But like looking around the class, everybody,

241
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S2: it was just missing everybody. And and I got it

242
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S2: because I understood that world because I'd already kind of

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S2: been reading and researching and really diving into some stuff. Um,

244
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S2: and we just had to figure out a better way

245
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S2: to deliver to get it connect. Um, and so actually,

246
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S2: I called my uncle, uh, who, uh, did the cheesy

247
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S2: Moms to Chef peanut butter campaign back in the day.

248
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S1: To what?

249
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S2: Did, uh, you remember choosey moms choose Jif.

250
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S1: Oh, geez. Uh, now I'm feeling a little bit dumb,

251
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S1: even though I. I don't consider myself a peanut butter aficionado,

252
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S1: but perhaps a peanut butter addict for much of my life. Uh,

253
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S1: but but no, not familiar.

254
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S2: But that that was the big, huge campaign that that

255
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S2: Jif came out with back a long time ago. Uh,

256
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S2: so he's a big marketing guy, right? And he's a

257
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S2: big emotional intelligence marketing guy. And I called John one

258
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S2: day and said, hey, I have about an hour to

259
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S2: deliver highly scientific yet highly emotional content. How can I

260
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S2: do that? And and he was pretty integral in helping

261
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S2: me understand how to develop a class with a certain

262
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S2: flow that engage people's emotions and then dropped into logic

263
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S2: and science and then brought them back in and just

264
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S2: kind of rode this wave. Um, and then that compounded into, okay,

265
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S2: how do we train and develop our people better? And,

266
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S2: you know, out of that we were really up against,

267
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S2: you know, some of the things during that time, post

268
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S2: 911 had to understand. We're kind of a what I

269
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S2: would call a head up force. So we're very thinking culture, right?

270
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S2: Everything kind of goes on in the head, and we're

271
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S2: dealing with a nose down culture where it's very much

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S2: about intuition and instinct. You know, you show up in

273
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S2: the environment. If I've got to meet people from the

274
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S2: other side, like they're going to smell the nervousness or

275
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S2: the energy on me instantly. So, uh, this is where

276
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S2: we kind of just started down the line of discovery

277
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S2: of how do we develop people to be capable to

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S2: operate in those environments more effectively.

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S1: So obviously there's a lot of different places that we.

280
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S1: To start. But what I thought was kind of interesting

281
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S1: that that caught my eye when I was looking over

282
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S1: some of the things that you've done, is how you

283
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S1: have kind of delved into the quantitative aspect of what's

284
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S1: going on with the nervous system in a high stress scenario,

285
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S1: and how you're calculating that, and then how you're then

286
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S1: implementing specific tactics to be able to manage the central

287
00:14:49,340 --> 00:14:52,160
S1: nervous system in those scenarios. And obviously, that's kind of

288
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S1: a big question, but I'd love for you to kind

289
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S1: of dive into how that actually looks.

290
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S2: Yeah. So, you know, a couple things. I'm kind of

291
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S2: a guy that, you know, okay, what's the question we're

292
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S2: trying to answer with the what's problem we're trying to solve.

293
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S2: How do I take people and get them more in body, more, uh,

294
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S2: regulated more and begin to understand what's going on inside

295
00:15:14,060 --> 00:15:18,830
S2: at any moment? Um, you know, traditional things even in fitness. Right?

296
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S2: And even because this is all article, my thing is

297
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S2: everything we're talking about is applicable to every aspect of life.

298
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S2: So normal patterns of development are really more task based, right?

299
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S2: Can I do this? Can I do that? Can I

300
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S2: do this? Can I do that? I learned something, I

301
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S2: developed a skill, I can demonstrate it. Now. It's like okay, cool.

302
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S2: Now go out in the world and produce me results. Well,

303
00:15:38,990 --> 00:15:41,960
S2: there's there's a big gap between, you know, stepping out

304
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S2: of something and then producing quality results that really matter.

305
00:15:46,190 --> 00:15:50,720
S2: And that was the place of play and discovery, really. Um,

306
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S2: and I needed tools and resources that I could leverage

307
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S2: in the field. I didn't have a lab. I didn't,

308
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S2: you know, I needed the uncontrolled space to see what

309
00:15:58,070 --> 00:16:02,000
S2: was actually happening, what the behaviors were that were being

310
00:16:02,000 --> 00:16:07,070
S2: exhibited in very specific conditions. And so, you know, we

311
00:16:07,070 --> 00:16:11,540
S2: went to heart rate variability. Uh, polar electro was really the,

312
00:16:11,720 --> 00:16:14,750
S2: you know, polar electro heart math where the primary games

313
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S2: in town at the start of it. And then I

314
00:16:17,090 --> 00:16:19,910
S2: got to know the kid who developed a Zephyr bio harness.

315
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S2: So we started using that because that gave me heart rate,

316
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S2: heart rate variability, respiration rate, you know, all kinds of

317
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S2: goodies and the ability to see it live, which was

318
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S2: a big win.

319
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S1: And by the way, that the use of that bio harness,

320
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S1: the Zephyr bio harness, which I'm familiar with. And for

321
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S1: those of you interested, it's a ZF. Why? Ah, if

322
00:16:36,350 --> 00:16:37,940
S1: you want to look it up and I'll, I'll put

323
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S1: all this stuff in the show notes. If you go

324
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S1: to Ben Greenfield fitness.com/brute force podcast I know that that

325
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S1: it does some some pretty advanced monitoring of things like

326
00:16:45,890 --> 00:16:48,770
S1: central nervous system variables and HRV. But was that prior

327
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S1: to the advent of some of these smaller wearables, like

328
00:16:51,650 --> 00:16:54,830
S1: the aura or the hoop or the or the bio strap.

329
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S2: I always joke and say it. If I could have

330
00:16:56,690 --> 00:16:59,990
S2: published my documentation back in the day, I'd own hoop today. Uh,

331
00:16:59,990 --> 00:17:02,960
S2: but you know, it was all done for another reason.

332
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S2: So yeah, they didn't. Yeah, they didn't exist, uh, back

333
00:17:06,260 --> 00:17:09,710
S2: then and, um, and really, at that time, heart rate

334
00:17:09,710 --> 00:17:14,360
S2: variability was a fairly new part of the equation. I mean,

335
00:17:14,359 --> 00:17:17,840
S2: heart math was really the leader in discovering heart rate

336
00:17:17,840 --> 00:17:20,420
S2: coherence and stuff at the time. And, you know, their

337
00:17:20,420 --> 00:17:23,240
S2: science is pretty solid, um, in a lot of ways.

338
00:17:23,240 --> 00:17:26,480
S2: And so we began to look at the methodology, began

339
00:17:26,480 --> 00:17:30,200
S2: to understand shifts in heart rate variability and what those were.

340
00:17:30,200 --> 00:17:33,260
S2: And then I needed to develop a training methodology or

341
00:17:33,260 --> 00:17:38,030
S2: scenario methodology that enabled me to apply very distinct stressors

342
00:17:38,030 --> 00:17:43,100
S2: in certain conditions at certain times and then measure output. Right.

343
00:17:43,100 --> 00:17:49,310
S2: So measure uh, information gathering awareness, uh, actions, behaviors, decision making,

344
00:17:49,310 --> 00:17:52,190
S2: all those criteria. Right. Uh, what what the result what

345
00:17:52,190 --> 00:17:56,119
S2: is actually coming into result. So, you know, what we

346
00:17:56,119 --> 00:18:00,200
S2: found was a couple unique things. One, using heart rate

347
00:18:00,200 --> 00:18:04,369
S2: variability in that methodology. Uh, we we started to outline

348
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S2: what we call the stacking effect, which was interesting.

349
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S1: Okay.

350
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S2: So, uh, for instance, if I've got, uh, a group of,

351
00:18:11,690 --> 00:18:15,590
S2: you know, operational people, uh, going into a scenario very

352
00:18:15,590 --> 00:18:18,230
S2: hyper realistic, a lot of work to it. And I'm

353
00:18:18,230 --> 00:18:22,460
S2: laying in, you know, I, I'm laying in like small things, like, uh,

354
00:18:22,460 --> 00:18:24,950
S2: you know, old man and garb walking across the street

355
00:18:24,950 --> 00:18:28,310
S2: in front of the car and extra little people hanging

356
00:18:28,310 --> 00:18:30,680
S2: out there or kids playing soccer, whatever it is. Right.

357
00:18:30,680 --> 00:18:34,609
S2: I'm I'm adding in all these kind of peripheral stressors

358
00:18:34,609 --> 00:18:37,790
S2: that have no impact on what they're about to do,

359
00:18:38,150 --> 00:18:40,940
S2: but start to cause the brain to to separate its

360
00:18:40,940 --> 00:18:44,360
S2: thinking process. Okay. And, and in data, what we're able

361
00:18:44,359 --> 00:18:48,470
S2: to see is a kind of each, each application of stress,

362
00:18:48,470 --> 00:18:51,410
S2: either that's an indirect, uh, satellite or a direct stressor

363
00:18:51,410 --> 00:18:57,530
S2: at each application. Was the individual recovering from that heightened experience?

364
00:18:57,530 --> 00:19:01,669
S2: Were they integrating specific techniques to maintain control of their

365
00:19:01,670 --> 00:19:02,810
S2: central nervous system?

366
00:19:02,810 --> 00:19:05,630
S1: Now, now when you say recover, do you mean like, um,

367
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S1: I'm met with a stressful scenario and, you know, let's

368
00:19:09,590 --> 00:19:11,960
S1: use a very small example, a bunch of lines jumping

369
00:19:11,960 --> 00:19:14,869
S1: out from the email inbox on my computer. And, uh,

370
00:19:14,869 --> 00:19:17,119
S1: you know, we know that you can do, like, just

371
00:19:17,119 --> 00:19:20,480
S1: say three settling breaths, right? Two count in through the nose,

372
00:19:20,480 --> 00:19:22,639
S1: four count out through the mouth three times. And and

373
00:19:22,640 --> 00:19:24,980
S1: you can measure. And I've done this, you know, a

374
00:19:24,980 --> 00:19:29,719
S1: pretty significant near. Instantaneous shift in heart rate variability. Now

375
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S1: is what you're alluding to the fact that that can

376
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S1: be trained or is better managed in certain individuals. And

377
00:19:35,840 --> 00:19:37,250
S1: you were starting to measure that.

378
00:19:37,250 --> 00:19:39,500
S2: Yeah. So that's really I mean, ultimately it's you know,

379
00:19:39,500 --> 00:19:41,550
S2: I kind of I joke after I teach a 4

380
00:19:41,550 --> 00:19:43,160
S2: or 5 day class, I'm like, hey, we just spent

381
00:19:43,160 --> 00:19:45,230
S2: five days together. And really all I did was taught

382
00:19:45,230 --> 00:19:48,409
S2: you how to breathe. Um, because that is that's the

383
00:19:48,410 --> 00:19:51,890
S2: primary course of action, right? And a a rhythmic releasing

384
00:19:51,890 --> 00:19:54,230
S2: breath process, very similar to what you described, a few

385
00:19:54,230 --> 00:19:57,800
S2: mods to it, a few distinct characteristics to it. You know,

386
00:19:57,800 --> 00:20:02,630
S2: it is it becomes the primary source for for regulating

387
00:20:02,630 --> 00:20:05,300
S2: the central nervous system. When I begin to combine that

388
00:20:05,300 --> 00:20:08,780
S2: with anchoring into the present moment, right. Getting off the

389
00:20:08,780 --> 00:20:12,380
S2: thought trains, not getting spun into a different direction. When

390
00:20:12,380 --> 00:20:16,100
S2: I return to now, whatever condition I'm in, I'm able

391
00:20:16,100 --> 00:20:20,359
S2: to begin to regulate that system. Now you also have to,

392
00:20:20,510 --> 00:20:24,020
S2: you know, understand. That's not like going from, oh crap,

393
00:20:24,020 --> 00:20:25,820
S2: we're about to get in a firefight to like, oh,

394
00:20:25,820 --> 00:20:28,699
S2: I'm totally chilled out on the beach. The, you know,

395
00:20:28,700 --> 00:20:31,070
S2: you need to use the advantages of your system however

396
00:20:31,070 --> 00:20:34,100
S2: you want to keep it in in zone. Right? Just

397
00:20:34,100 --> 00:20:36,020
S2: like fitness, just like we're working out. You want to

398
00:20:36,020 --> 00:20:38,300
S2: be in the zone that you need to be in

399
00:20:38,300 --> 00:20:41,450
S2: to perform at the level you want to perform. So

400
00:20:41,450 --> 00:20:44,600
S2: even applying the same techniques, no matter what the conditions are,

401
00:20:44,630 --> 00:20:50,030
S2: my system is regulating to the optimal space. And, you know,

402
00:20:50,030 --> 00:20:52,370
S2: and then we're able to see that on data. I'm

403
00:20:52,369 --> 00:20:56,090
S2: able to actually measure, uh, impact and severity of the

404
00:20:56,090 --> 00:20:59,600
S2: stressor on the individual. I'm able to measure, uh, the

405
00:20:59,600 --> 00:21:02,330
S2: what I would call the time under threshold or, you know,

406
00:21:02,330 --> 00:21:05,600
S2: slang term dragging the bottom, uh, which is the time

407
00:21:05,600 --> 00:21:10,369
S2: that they are dropping their heart rate variability, comparing cognitive function,

408
00:21:10,369 --> 00:21:15,410
S2: impairing awareness, impairing decision making, and then their rate of recovery,

409
00:21:15,410 --> 00:21:18,350
S2: how fast it took them to get back to probably 80%

410
00:21:18,350 --> 00:21:20,810
S2: of their base. Right. And I'm able to see that

411
00:21:20,810 --> 00:21:22,609
S2: on the data. Does that help or make sense.

412
00:21:22,609 --> 00:21:24,590
S1: Yeah, absolutely. Now now you refer to a couple of

413
00:21:24,590 --> 00:21:29,540
S1: things there. I've obviously treated breathwork pretty extensively on prior podcast.

414
00:21:29,540 --> 00:21:31,670
S1: Kind of kicked that horse to death. But you mentioned

415
00:21:31,670 --> 00:21:34,369
S1: a few other things like like you said, anchoring in

416
00:21:34,369 --> 00:21:36,859
S1: a specific moment and then you said something after that.

417
00:21:36,950 --> 00:21:39,890
S1: So in addition to breathwork, what would you say? Ah,

418
00:21:39,890 --> 00:21:41,780
S1: when someone is in a high stress scenario, whether it's

419
00:21:41,780 --> 00:21:44,179
S1: physical or emotional or mental stress, what are some of

420
00:21:44,180 --> 00:21:46,700
S1: the other big wins that you found through that quantification

421
00:21:46,700 --> 00:21:50,179
S1: process that just work like gangbusters for managing stress in

422
00:21:50,180 --> 00:21:51,080
S1: those scenarios?

423
00:21:51,770 --> 00:21:55,070
S2: Yeah, man. I mean, most times what happens is when

424
00:21:55,070 --> 00:21:57,199
S2: we when we experience and I like to refer to

425
00:21:57,200 --> 00:21:59,359
S2: a load on the system, you know, less about stress.

426
00:21:59,359 --> 00:22:01,580
S2: And it's very individualized across the board is what I

427
00:22:01,580 --> 00:22:05,870
S2: found in all of these studies. So um, but when

428
00:22:05,869 --> 00:22:07,850
S2: there's a load on the system and the system kind

429
00:22:07,850 --> 00:22:10,580
S2: of starts moving into a state of arousal, right? And

430
00:22:10,580 --> 00:22:13,520
S2: things start kind of working. I'm stressed, I'm feeling a

431
00:22:13,520 --> 00:22:18,050
S2: certain way. There's some real distinct tactics to use, because

432
00:22:18,170 --> 00:22:21,560
S2: what begins to naturally happen in the untrained or undeveloped

433
00:22:21,560 --> 00:22:25,340
S2: person is my system start to work in conflict, meaning

434
00:22:25,340 --> 00:22:29,420
S2: my brain, my thought patterns are are are skewing off

435
00:22:29,420 --> 00:22:34,400
S2: into more than likely a future based outcome. Right? Fear

436
00:22:34,400 --> 00:22:36,500
S2: is just a projection in the future of what may

437
00:22:36,500 --> 00:22:39,590
S2: or may not happen. So my mind is getting ahead

438
00:22:39,590 --> 00:22:43,820
S2: of myself then and it's triggering things. Have it even

439
00:22:43,820 --> 00:22:48,350
S2: happened yet? Which my body is trying to move into alignment, saying, hey,

440
00:22:48,350 --> 00:22:50,750
S2: I may be under threat or something's going on. There's

441
00:22:50,750 --> 00:22:53,240
S2: a perception that something's going on and I need more

442
00:22:53,240 --> 00:22:56,149
S2: right now in this minute. So central nervous system is

443
00:22:56,150 --> 00:22:58,820
S2: kicking into cue. You're getting all the chemical dump. You're

444
00:22:58,820 --> 00:23:03,859
S2: doing all those things. Mind starts shaping forward into creating

445
00:23:03,859 --> 00:23:06,470
S2: kind of worry, doubt or whatever it might be conflicting

446
00:23:06,470 --> 00:23:09,980
S2: back and sending disconnected messages back down to the central

447
00:23:09,980 --> 00:23:14,210
S2: nervous system. So I'm operating a conflict at that point. And,

448
00:23:14,210 --> 00:23:16,850
S2: you know, you said something interesting about, um, the way

449
00:23:16,850 --> 00:23:20,150
S2: you want your boys to grow up, right? And I

450
00:23:20,150 --> 00:23:22,550
S2: really like to when I'm teaching, I break down the

451
00:23:22,550 --> 00:23:28,340
S2: difference between perception and discernment. I believe discernment is really

452
00:23:28,340 --> 00:23:32,870
S2: a gateway to seeing what is actually happening, being very

453
00:23:32,869 --> 00:23:35,510
S2: flat about it, versus a perception which is going to

454
00:23:35,510 --> 00:23:37,700
S2: go through our filters, which may go through our biases,

455
00:23:37,700 --> 00:23:42,800
S2: which is more interpretive, if you will. So. So utilizing

456
00:23:42,800 --> 00:23:46,850
S2: the right breathwork, coming back to the present moment, anchoring

457
00:23:46,850 --> 00:23:52,010
S2: into what's actually occurring and dealing with the challenges at hand,

458
00:23:52,010 --> 00:23:54,560
S2: kind of being very, very flat about it. You know,

459
00:23:54,560 --> 00:23:56,630
S2: you used to call it, you'd see guys out of

460
00:23:56,630 --> 00:23:58,489
S2: Seal Team six or Delta who, you know, guys had

461
00:23:58,490 --> 00:24:01,340
S2: been in combat. We we call it a thousand yard stare.

462
00:24:01,340 --> 00:24:04,520
S2: It just looks like they're burning a hole right through you. Um.

463
00:24:05,180 --> 00:24:10,550
S2: They are they have trained over time to be extremely discerning.

464
00:24:10,850 --> 00:24:15,200
S2: They're just assessing factually what's happening. So when I can

465
00:24:15,200 --> 00:24:20,359
S2: get to that place that actually starts to bring brain heart,

466
00:24:20,359 --> 00:24:24,590
S2: central nervous system into alignment rather than this kind of

467
00:24:24,590 --> 00:24:28,830
S2: disrupted space fighting. Against each other, compounding the effects. And

468
00:24:28,830 --> 00:24:31,530
S2: now I am actually more settled, and I'm allowing my

469
00:24:31,530 --> 00:24:33,750
S2: body to do its natural course of action to give

470
00:24:33,750 --> 00:24:36,629
S2: me the energy or the blood flow or the breath,

471
00:24:36,630 --> 00:24:39,359
S2: whatever it is, I physically need to deal with it

472
00:24:39,359 --> 00:24:40,140
S2: in that moment.

473
00:24:40,140 --> 00:24:42,090
S1: Can that be trained and if so, how are you

474
00:24:42,150 --> 00:24:43,170
S1: having something like that?

475
00:24:43,500 --> 00:24:46,169
S2: Oh yeah. So I mean, some of it's fairly easy.

476
00:24:46,170 --> 00:24:48,810
S2: I mean, it's, you know, it's been crazy across the board.

477
00:24:48,810 --> 00:24:53,160
S2: There's really no difference between, um, you know, a pro golfer,

478
00:24:53,160 --> 00:24:56,100
S2: an operator, a guy in the stock exchange floor, a

479
00:24:56,100 --> 00:25:00,450
S2: CEO running a public traded company. Um, you know, one,

480
00:25:00,480 --> 00:25:03,780
S2: the the breathwork is key now. And I know you've

481
00:25:03,780 --> 00:25:08,130
S2: exhausted this. I'll just do this quickly. Uh, our technique is,

482
00:25:08,130 --> 00:25:11,370
S2: you know, nasal breath in roughly about a four count

483
00:25:11,369 --> 00:25:14,490
S2: deep into the diaphragm. Right. Fully engagement. I find a

484
00:25:14,490 --> 00:25:17,400
S2: lot of people have to actually learn to re-engage their

485
00:25:17,400 --> 00:25:20,520
S2: diaphragm because there are more shallow chest breathers than they

486
00:25:20,520 --> 00:25:24,780
S2: are diaphragmatic breathers. So, you know, there's the practice of that.

487
00:25:24,780 --> 00:25:27,300
S2: So fundamentally, I'm taking control on the way in. I

488
00:25:27,300 --> 00:25:29,640
S2: feel good about it. I'm controlling my breath deep in

489
00:25:29,640 --> 00:25:32,969
S2: the diaphragm, full expansion. And then I just do an

490
00:25:32,970 --> 00:25:36,629
S2: open mouth, relaxed jaw, allow the breath to leave the

491
00:25:36,630 --> 00:25:38,369
S2: body at its own pace.

492
00:25:38,700 --> 00:25:42,030
S1: And by the way, it's interesting I should mention the

493
00:25:42,030 --> 00:25:43,800
S1: open mouthpiece because a lot of people will tell me,

494
00:25:43,800 --> 00:25:45,570
S1: why don't you? Why don't you breathe out through the

495
00:25:45,570 --> 00:25:47,070
S1: nose the same way that you would breathe in through

496
00:25:47,070 --> 00:25:48,419
S1: the nose? Because, you know, you breathe in and you

497
00:25:48,420 --> 00:25:51,750
S1: get the nitric oxide and, and the filtering and some

498
00:25:51,750 --> 00:25:54,359
S1: of the better oxygenation, but then breathing out, it's interesting

499
00:25:54,359 --> 00:25:57,630
S1: that there's a few different things that happen Biomechanically. But

500
00:25:57,630 --> 00:26:00,630
S1: one important one is you actually see like a little

501
00:26:00,630 --> 00:26:03,090
S1: bit more movement of the diaphragm when when you breathe

502
00:26:03,090 --> 00:26:05,580
S1: out through your mouth, it seems to somehow incorporate more

503
00:26:05,580 --> 00:26:09,570
S1: of those diaphragmatic muscles and also allows for a little

504
00:26:09,570 --> 00:26:13,859
S1: bit more control. Meaning you've almost got this, this built

505
00:26:13,859 --> 00:26:16,770
S1: in meter, meaning your purse, lips, and how forcefully you

506
00:26:16,770 --> 00:26:19,290
S1: exhale through those pursed lips of the the length and

507
00:26:19,290 --> 00:26:21,600
S1: the intensity of the exhale. It's more it's more difficult

508
00:26:21,600 --> 00:26:23,610
S1: unless you're reaching out to and pinching your nostrils through

509
00:26:23,609 --> 00:26:27,119
S1: a nasal exhale to be able to modulate the outflow

510
00:26:27,119 --> 00:26:29,730
S1: as opposed to breathing out through the mouth. So I, I'm,

511
00:26:29,730 --> 00:26:32,250
S1: you know, typically 90% of the time doing breath work,

512
00:26:32,250 --> 00:26:36,480
S1: unless it's getting into a real hefty pranayama. Right, right.

513
00:26:36,480 --> 00:26:39,300
S1: I'm usually going in through the nose, out through the mouth.

514
00:26:39,600 --> 00:26:42,420
S2: Mhm. Yeah. I mean it's uh, it's really I call

515
00:26:42,420 --> 00:26:44,790
S2: it the, the return to the original breath. Right. You

516
00:26:44,790 --> 00:26:47,310
S2: look at your kids until about age five, seven. They're

517
00:26:47,310 --> 00:26:49,500
S2: belly breathers. They don't care. They don't even think about it.

518
00:26:49,500 --> 00:26:52,169
S2: Then they hit the playground. They got to start posturing,

519
00:26:52,170 --> 00:26:54,959
S2: you know shoulders rise, chest comes up. I move my

520
00:26:54,960 --> 00:26:57,900
S2: breath up to the upper chest. And there I am,

521
00:26:57,900 --> 00:27:01,199
S2: shallow breathing. Right, because it becomes more about posturing and demonstrating.

522
00:27:01,200 --> 00:27:03,810
S2: So returning to the original breath and the other thing

523
00:27:03,810 --> 00:27:06,120
S2: that you're doing in that, in that giving up control

524
00:27:06,119 --> 00:27:09,119
S2: kind of I almost described, like letting gravity right, pull

525
00:27:09,119 --> 00:27:11,700
S2: the breath away, let the let the allowing the breath

526
00:27:11,700 --> 00:27:14,850
S2: leave the body. You're also triggering the, the vagus nerve

527
00:27:14,850 --> 00:27:18,480
S2: and you're sending signals of safety to the brain. Right.

528
00:27:18,480 --> 00:27:21,810
S2: So you're actually checking in with yourself, going, hey, I'm safe.

529
00:27:21,810 --> 00:27:24,780
S2: And this is another kind of core aspect of what

530
00:27:24,780 --> 00:27:28,020
S2: we discovered. I fundamentally believe now. And I've said it

531
00:27:28,020 --> 00:27:31,409
S2: several times, there's really only one question that matters to

532
00:27:31,410 --> 00:27:34,710
S2: every being on the planet. And that is am I safe? Right.

533
00:27:34,710 --> 00:27:37,560
S2: That's the that's the constant check. Am I safe? Am

534
00:27:37,560 --> 00:27:40,080
S2: I safe to say this, be this, do this right?

535
00:27:40,080 --> 00:27:42,869
S2: Am I say physically so right so well?

536
00:27:42,869 --> 00:27:46,230
S1: Am I safe? Am I, uh, what are the three things?

537
00:27:46,230 --> 00:27:53,070
S1: Basically security, uh, um. And control am I loved meaning

538
00:27:53,160 --> 00:27:55,770
S1: am I being seen and heard? And there's a third.

539
00:27:55,770 --> 00:27:57,270
S1: Why am I blanking on the third? It's to. It's

540
00:27:57,270 --> 00:27:59,850
S1: to be loved. It's to be in control. And it's

541
00:27:59,850 --> 00:28:00,600
S1: to be.

542
00:28:00,630 --> 00:28:02,970
S2: Is that to be acknowledged or be or you said

543
00:28:02,970 --> 00:28:04,260
S2: be seen. Right. So all.

544
00:28:04,800 --> 00:28:07,830
S1: Right. Jumping through the podcast right now screaming screaming at us.

545
00:28:07,830 --> 00:28:10,920
S2: So so fundamentally here's what we're doing when we align,

546
00:28:10,920 --> 00:28:14,070
S2: when we bring everything together. You know, safety is a

547
00:28:14,070 --> 00:28:17,820
S2: matter of perception. Most of us don't have quality anchors

548
00:28:17,820 --> 00:28:21,330
S2: of safety from growing up. Right. It's skewed. Safety is

549
00:28:21,330 --> 00:28:24,240
S2: not necessarily we don't label it good or bad. It's

550
00:28:24,240 --> 00:28:27,929
S2: a sensation in the body that we're radically unfamiliar with.

551
00:28:28,050 --> 00:28:30,899
S2: And and so when I align the breath with the

552
00:28:30,900 --> 00:28:34,379
S2: cognitive tools, with the anchoring in the present moment, I'm

553
00:28:34,380 --> 00:28:40,410
S2: validating the sensation being experienced in the body. Like right now,

554
00:28:40,410 --> 00:28:42,660
S2: sitting at my computer, I'm sitting at my desk. I

555
00:28:42,660 --> 00:28:45,120
S2: get to look out at the beautiful backyard. We've got

556
00:28:45,120 --> 00:28:47,130
S2: eight inches of snow on the ground right now. It's

557
00:28:47,130 --> 00:28:51,660
S2: snowing like a fiend. It's wonderful. And I get to breathe,

558
00:28:51,660 --> 00:28:53,580
S2: sit in and anchor into this present moment, going, oh,

559
00:28:53,580 --> 00:28:56,520
S2: how cool is this? I'm I'm in the experience of

560
00:28:56,520 --> 00:28:59,670
S2: the moment and it's registering down into my lower systems

561
00:28:59,670 --> 00:29:03,840
S2: as I'm okay, I'm safe, I'm good. The more I

562
00:29:03,840 --> 00:29:09,570
S2: develop that, the more comfortable I become being in uncomfortable situations.

563
00:29:10,020 --> 00:29:10,380
S3: Mhm.

564
00:29:10,800 --> 00:29:13,800
S2: Right. The more willing I am to kind of extend

565
00:29:13,800 --> 00:29:18,090
S2: myself into the unknown or the levels of discomfort, because

566
00:29:18,090 --> 00:29:22,590
S2: I'm developing kind of an internal power or confidence that

567
00:29:22,590 --> 00:29:24,540
S2: I will be able to figure things out, that I

568
00:29:24,540 --> 00:29:26,380
S2: will be able to deal with it, that. I will,

569
00:29:26,380 --> 00:29:27,910
S2: you know, be okay.

570
00:29:28,120 --> 00:29:30,550
S1: Yeah, yeah. And that that reminds me when you said

571
00:29:30,550 --> 00:29:33,100
S1: that that jog my memory. It's control. So basically, you

572
00:29:33,100 --> 00:29:35,860
S1: want to be safe and secure. You want to be loved, accepted,

573
00:29:35,860 --> 00:29:40,030
S1: you know, noticed, seen and heard. And then we desire control. Like,

574
00:29:40,030 --> 00:29:44,680
S1: those are the three basic things. Safety, uh, love and control. Well, hello.

575
00:29:44,710 --> 00:29:47,020
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576
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577
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578
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579
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580
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581
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582
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583
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584
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S1: as a cup of coffee. Even better with a cup

585
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586
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587
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588
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589
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590
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591
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593
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594
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595
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600
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601
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602
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604
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605
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606
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607
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623
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624
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625
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626
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629
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630
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631
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S1: a calm, enhanced state of natural sobriety. I interviewed the

632
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S1: guy who designed this stuff, Cameron George, on my podcast.

633
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634
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635
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636
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637
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643
00:33:31,000 --> 00:33:34,840
S1: you know, I understand that, you know, through breathwork and

644
00:33:34,840 --> 00:33:37,930
S1: through anchoring into the present moment, we can begin to

645
00:33:37,930 --> 00:33:41,230
S1: develop this ability to be able to operate well under

646
00:33:41,230 --> 00:33:43,900
S1: significant stress. Would you say there's anything else, mentally or

647
00:33:43,900 --> 00:33:46,450
S1: emotionally that are big, big things that you focus on?

648
00:33:47,690 --> 00:33:49,700
S2: Yeah. I mean, I think one of the things though,

649
00:33:49,700 --> 00:33:51,230
S2: we won't get into it today, but I've got a

650
00:33:51,230 --> 00:33:53,989
S2: math equation for what kind of this looks like. I

651
00:33:53,990 --> 00:33:55,490
S2: had to figure out a way. I had to figure

652
00:33:55,520 --> 00:33:57,170
S2: out a way. Not not only. Yeah, so not only

653
00:33:57,170 --> 00:34:00,470
S2: to develop like the systems and the understanding, but then

654
00:34:00,470 --> 00:34:03,860
S2: how do I train operators? How do I train anybody?

655
00:34:03,860 --> 00:34:08,029
S2: How do I communicate this effectively so people get it. Um,

656
00:34:08,030 --> 00:34:12,050
S2: and got super smart people around me. I mean, guys

657
00:34:12,050 --> 00:34:16,069
S2: from Wharton had a, uh, performance at the Pirates who

658
00:34:16,070 --> 00:34:18,140
S2: was working at the Navy at the time, uh, doing

659
00:34:18,140 --> 00:34:21,080
S2: some things with us, like really big brain people. And

660
00:34:21,080 --> 00:34:23,210
S2: I would, you know, send them things like, hey, does

661
00:34:23,210 --> 00:34:26,689
S2: this work? And we came up with this math equation

662
00:34:26,690 --> 00:34:29,420
S2: for how do I develop certain behavioral traits that we

663
00:34:29,420 --> 00:34:33,170
S2: identified through about 300 interviews that exist in the top

664
00:34:33,170 --> 00:34:37,670
S2: tier performance performers and either don't exist or exist in

665
00:34:37,670 --> 00:34:39,710
S2: very small forms and fashion at the lower end of

666
00:34:39,710 --> 00:34:43,580
S2: the spectrum. And what we found was these and I

667
00:34:43,580 --> 00:34:46,760
S2: kind of just talked about them, I call it their C3, uh,

668
00:34:46,760 --> 00:34:50,960
S2: which is a extreme level of comfort and very uncomfortable

669
00:34:50,960 --> 00:34:54,440
S2: or dysregulated situations. They just can go anywhere in the

670
00:34:54,440 --> 00:34:58,580
S2: world anytime, just because they're good, because they've anchored that,

671
00:34:58,580 --> 00:35:02,480
S2: that model of safety and trust in themselves. Which leads

672
00:35:02,480 --> 00:35:06,140
S2: to the second C, which is confidence, a true faith

673
00:35:06,140 --> 00:35:08,719
S2: in self, a true faith in their own abilities and

674
00:35:08,719 --> 00:35:11,450
S2: their training. Which then leads to the third level, which

675
00:35:11,450 --> 00:35:15,710
S2: is creativity, right? The the ability to figure it out.

676
00:35:15,710 --> 00:35:18,680
S2: I mean, I spent my life being dropped into various

677
00:35:18,680 --> 00:35:23,450
S2: countries with crap information, half stuff this, that and like, okay,

678
00:35:23,450 --> 00:35:27,290
S2: go sort it out. Um, and and you just learned

679
00:35:27,290 --> 00:35:31,970
S2: and natively do that over time and experience. However, following

680
00:35:32,000 --> 00:35:35,810
S2: the distinct process, you can begin to speed that up rapidly. Um,

681
00:35:35,810 --> 00:35:39,410
S2: but in that component, the key aspect that is the

682
00:35:39,410 --> 00:35:43,640
S2: developer of that is a person's level of openness, which

683
00:35:43,640 --> 00:35:47,090
S2: can be measured. And openness is a is a kind

684
00:35:47,090 --> 00:35:53,030
S2: of a composite of curiosity, use of imagination and humility.

685
00:35:53,300 --> 00:35:56,810
S2: And so when I have those subtle factors behind the scenes,

686
00:35:56,810 --> 00:36:00,739
S2: when when people are truly open to experiences, open to learning,

687
00:36:00,739 --> 00:36:03,860
S2: they're not coming with, you know, all their judgment, like, oh, no, well,

688
00:36:03,860 --> 00:36:05,240
S2: somebody else taught me this, and this is the way

689
00:36:05,239 --> 00:36:08,630
S2: it goes. You know, it's like breathwork. I mean, I

690
00:36:08,630 --> 00:36:11,750
S2: it's all valuable to me, right? I mean, if you

691
00:36:11,750 --> 00:36:13,759
S2: as long as it's practice, as long as it's developed,

692
00:36:13,760 --> 00:36:15,920
S2: as long as there's some data behind it, you got

693
00:36:15,920 --> 00:36:18,140
S2: to find what works for you. I'm not like you

694
00:36:18,140 --> 00:36:20,810
S2: have to do it this way kind of guy. So

695
00:36:20,810 --> 00:36:24,950
S2: those key aspects at the underlying aspect of human behavior

696
00:36:24,950 --> 00:36:30,110
S2: are the catalyst for real performance, real change, real capability.

697
00:36:30,110 --> 00:36:32,330
S1: Yeah. Yeah. And there's kind of a corollary here. And

698
00:36:32,330 --> 00:36:34,070
S1: this is kind of a perfect segue because I wanted

699
00:36:34,070 --> 00:36:37,759
S1: to get into this whole idea of unstable physical loading,

700
00:36:37,760 --> 00:36:39,560
S1: because I know that's something you're also kind of expert in,

701
00:36:39,560 --> 00:36:41,930
S1: because that's where this whole, like, idea of sandbags and

702
00:36:41,930 --> 00:36:44,930
S1: sand filled kettlebells and things that you guys have at,

703
00:36:44,930 --> 00:36:48,080
S1: at brute force, come in. You know, what I've found

704
00:36:48,080 --> 00:36:52,279
S1: is when training with kettlebells and sandbags and kegs and,

705
00:36:52,280 --> 00:36:54,680
S1: you know, so-called strongman training, I still think one of

706
00:36:54,680 --> 00:36:56,600
S1: the better books out there I read back in the day,

707
00:36:56,660 --> 00:36:58,520
S1: I interviewed on my podcast, I'll find a link and

708
00:36:58,520 --> 00:37:00,020
S1: put it in the show notes for you all at

709
00:37:00,020 --> 00:37:04,489
S1: Ben Greenfield fitness.com/brute force podcast. Uh, strength coach named Zach

710
00:37:04,489 --> 00:37:07,070
S1: Evans I think has one of the best strongman training

711
00:37:07,070 --> 00:37:08,989
S1: books out there. It's kind of like how I learned

712
00:37:09,020 --> 00:37:11,930
S1: to build up my little garage gym, chock full of

713
00:37:11,930 --> 00:37:15,860
S1: equipment that is full of unstable loads. I've found that

714
00:37:15,860 --> 00:37:18,020
S1: when I wind up in the average hotel gym with

715
00:37:18,020 --> 00:37:22,730
S1: Nautilus machines and symmetrical barbells and dumbbells, that it feels

716
00:37:22,730 --> 00:37:26,750
S1: so easy. But mentally and physically compared to this unstable,

717
00:37:26,750 --> 00:37:31,340
S1: unpredictable loading. And, you know, obviously from a very broad standpoint,

718
00:37:31,340 --> 00:37:34,100
S1: most people get it that when you use an unstable

719
00:37:34,100 --> 00:37:37,490
S1: load or something slightly asymmetrical like a kettlebell, that you

720
00:37:37,489 --> 00:37:40,430
S1: are going to develop the ability to perhaps recruit muscles

721
00:37:40,430 --> 00:37:42,799
S1: in a manner that allows for more stability. But I'd

722
00:37:42,800 --> 00:37:46,340
S1: love to take an even deeper dive into what's going

723
00:37:46,340 --> 00:37:48,860
S1: on with with so-called I think you guys at brute

724
00:37:48,860 --> 00:37:50,840
S1: Force call it call it ulu training.

725
00:37:51,900 --> 00:37:55,650
S2: Yeah. So that's kind of the core, uh, fundamental process. Right?

726
00:37:55,650 --> 00:37:58,319
S2: The unstable load on object was what was developed.

727
00:37:58,500 --> 00:38:00,989
S1: Unstable load. Odd object.

728
00:38:00,989 --> 00:38:03,930
S2: Yep. Unstable load on object. So, uh, that was the

729
00:38:03,930 --> 00:38:06,810
S2: program that, uh, one of our team members, uh, Chris Lane,

730
00:38:06,810 --> 00:38:11,520
S2: came up with. Phenomenal guy, super beast, way forward. Thinker. Um,

731
00:38:11,520 --> 00:38:14,670
S2: and put it to the test. Took it to the universities,

732
00:38:14,670 --> 00:38:17,069
S2: started laying it out. We're going to be launching the

733
00:38:17,070 --> 00:38:22,470
S2: level one certification course online, uh, here in about three months,

734
00:38:22,469 --> 00:38:25,950
S2: I think. Um, but. Right. So this is kind of

735
00:38:25,950 --> 00:38:30,060
S2: the fundamental context of the, of the sandbag or whatever

736
00:38:30,060 --> 00:38:33,989
S2: shifting load work you're going to do. Um, for me,

737
00:38:33,989 --> 00:38:36,480
S2: I love it. Now 47 years old, uh, a lot

738
00:38:36,480 --> 00:38:38,910
S2: of damage to the body. Uh, you know, a lot

739
00:38:38,910 --> 00:38:42,540
S2: of a lot of use on this kid, uh, over time. And,

740
00:38:42,540 --> 00:38:45,780
S2: you know, for me, what I find is fundamentally because

741
00:38:45,780 --> 00:38:49,800
S2: it is you are no matter what your movement is,

742
00:38:49,800 --> 00:38:53,400
S2: your body is always regulating. You know, I compare it to, like,

743
00:38:53,400 --> 00:38:56,520
S2: the new way to design cars. You're driving the car. However,

744
00:38:56,520 --> 00:39:00,000
S2: what's going on underneath of that is suspension's constantly shifting

745
00:39:00,000 --> 00:39:02,489
S2: tire pressures may be shifting. Like if you're buying a, uh,

746
00:39:02,489 --> 00:39:05,700
S2: you know, fully upgraded car. The calculations that are being

747
00:39:05,700 --> 00:39:09,270
S2: done to make that a smooth ride for you are incredible.

748
00:39:09,480 --> 00:39:14,580
S2: And that's really a good comparison to to working with

749
00:39:14,580 --> 00:39:17,190
S2: the unstable load to working with the sand bags. You know,

750
00:39:17,190 --> 00:39:19,770
S2: you're taking very specific basic movements that you may do

751
00:39:19,770 --> 00:39:23,850
S2: on CrossFit or other environments now, but you're adding a

752
00:39:23,850 --> 00:39:28,140
S2: level of complexity because you are internally managing this load

753
00:39:28,140 --> 00:39:31,080
S2: that is constantly moving back and forth. I mean, it's

754
00:39:31,080 --> 00:39:33,600
S2: it's always funny to me when I see other sandbags

755
00:39:33,600 --> 00:39:36,360
S2: out there or people out there who like to pack

756
00:39:36,360 --> 00:39:39,270
S2: their sandbags so full, it basically becomes just a weighted,

757
00:39:39,300 --> 00:39:41,130
S2: you know? Bah. Yeah, that's.

758
00:39:41,130 --> 00:39:42,690
S1: That's a funny thing. If it's if it's too full,

759
00:39:42,690 --> 00:39:45,450
S1: it's actually paradoxically easier. It's heavier but easier.

760
00:39:45,450 --> 00:39:49,230
S2: Absolutely. You know, and and so because you are firing

761
00:39:49,230 --> 00:39:53,730
S2: all the, uh, neuromuscular connect, you know, connective tissue, all

762
00:39:53,730 --> 00:39:57,060
S2: the activities inside, all the internal stuff, you're actually, you know,

763
00:39:57,060 --> 00:39:59,820
S2: and I'm being the geek that I am, I'm, I'm

764
00:39:59,820 --> 00:40:03,960
S2: now putting data to the data to this to look at, uh,

765
00:40:03,960 --> 00:40:07,710
S2: what's actually happening within the central nervous system. Uh, heart

766
00:40:07,710 --> 00:40:12,210
S2: rate raises faster, uh, increases recovery time at a faster rate.

767
00:40:12,210 --> 00:40:14,250
S2: You know, if combined with breathwork. And we can talk

768
00:40:14,250 --> 00:40:16,650
S2: about some of the things that we're doing. Uh, so

769
00:40:16,650 --> 00:40:20,310
S2: I'm literally laying out now taking the fundamentals. We learned

770
00:40:20,310 --> 00:40:23,430
S2: the things we did in the operational environment now truly

771
00:40:23,430 --> 00:40:27,960
S2: like breaking them down into this fitness model. And, you know,

772
00:40:27,960 --> 00:40:32,310
S2: we've been in conversations about what's next beyond functional fitness,

773
00:40:32,310 --> 00:40:35,160
S2: what's next, beyond what's out there. And we're testing it

774
00:40:35,160 --> 00:40:37,050
S2: out in the challenge now, with a lot of people

775
00:40:37,200 --> 00:40:41,220
S2: moving more towards this idea of instinctual fitness, right? This

776
00:40:41,219 --> 00:40:47,310
S2: idea of full body, brain, mind, breathwork alignment in the

777
00:40:47,310 --> 00:40:51,390
S2: activity so that I am reentering points of safety, I'm

778
00:40:51,390 --> 00:40:54,299
S2: extending my point of comfort. I'm willing to be a

779
00:40:54,300 --> 00:40:59,549
S2: little more discomfort or excuse me, uh, uh, uncomfortable or uncomfortable. Yeah.

780
00:40:59,550 --> 00:41:01,980
S2: Sorry about that. Uh, coming from a couple of days

781
00:41:01,980 --> 00:41:04,830
S2: of brain fog being sick a couple months ago, um,

782
00:41:04,830 --> 00:41:07,049
S2: still not firing on all cylinders. And glad we didn't

783
00:41:07,050 --> 00:41:10,110
S2: do this yesterday. I canceled a show yesterday, uh, that

784
00:41:10,110 --> 00:41:11,700
S2: I was going to be on because I was just

785
00:41:11,700 --> 00:41:15,150
S2: not functioning. Why so willing to say again?

786
00:41:15,150 --> 00:41:16,290
S1: Why were you not functioning?

787
00:41:17,350 --> 00:41:21,250
S2: Oh, so I mean post post my Covid in November.

788
00:41:21,460 --> 00:41:24,340
S1: Oh, it was like post-Covid brain fog. Yeah.

789
00:41:24,640 --> 00:41:26,410
S2: And some days it just comes out of nowhere and

790
00:41:26,410 --> 00:41:30,940
S2: it's like I'm just. I feel like I'm, you know,

791
00:41:30,940 --> 00:41:32,620
S2: an idiot. Uh, yeah.

792
00:41:32,620 --> 00:41:36,370
S1: So yeah, there's there's, there's, there's certain things that can help,

793
00:41:36,370 --> 00:41:38,710
S1: like a lot of those, those, uh, intranasal peptides like

794
00:41:38,710 --> 00:41:42,580
S1: Cmax and cerebral ice, and those are amazing for that. Yeah. Uh,

795
00:41:42,580 --> 00:41:45,520
S1: I think that's like top of the totem pole. And

796
00:41:45,520 --> 00:41:48,460
S1: then the other thing is, from a technology standpoint, like

797
00:41:48,460 --> 00:41:50,680
S1: the two things, because I've had people with, with like

798
00:41:50,680 --> 00:41:53,200
S1: brain fog and even post-Covid issues, you know, who visit

799
00:41:53,200 --> 00:41:54,610
S1: my house and down to my basement, I have all

800
00:41:54,610 --> 00:41:58,780
S1: these toys and, uh, the, the hyperbaric chamber and, and

801
00:41:58,780 --> 00:42:00,850
S1: then there's this other device called a bio charger that

802
00:42:00,850 --> 00:42:05,860
S1: combines near-infrared, uh, radiofrequency PMF and infrared light. And there's

803
00:42:05,860 --> 00:42:09,730
S1: some settings on there that are directly correlated to frequencies

804
00:42:09,730 --> 00:42:12,940
S1: for stimulating the brain. That and then there's this thing

805
00:42:12,940 --> 00:42:15,790
S1: called a v light. V light is developed for dementia

806
00:42:15,790 --> 00:42:19,120
S1: and Alzheimer's. But it if at a at a 40Hz

807
00:42:19,120 --> 00:42:21,670
S1: signal it just turns on the brain. They have a

808
00:42:21,670 --> 00:42:25,450
S1: ten hertz alpha more relaxing signal. But like that that's

809
00:42:25,450 --> 00:42:27,400
S1: that's like kind of some of the more advanced stuff

810
00:42:27,400 --> 00:42:30,070
S1: a lot of people may not know about is intranasal peptides,

811
00:42:30,070 --> 00:42:33,460
S1: hyperbaric bio charger, and the V light. Like you stack

812
00:42:33,460 --> 00:42:36,520
S1: those and you can beat back just about any form

813
00:42:36,520 --> 00:42:37,360
S1: of brain fog.

814
00:42:37,600 --> 00:42:40,570
S2: Oh well then I will. When we're done here, I will, uh,

815
00:42:41,140 --> 00:42:43,510
S2: get on the line and get some stuff situated. Yeah.

816
00:42:43,510 --> 00:42:46,330
S1: Okay. Anyways, though, I derailed you. So you you're talking

817
00:42:46,330 --> 00:42:48,580
S1: about how stupid you are? No, I'm just kidding. Um,

818
00:42:48,580 --> 00:42:49,540
S1: and then, uh. Anyway.

819
00:42:49,540 --> 00:42:53,050
S2: Right. So extending the ability to be uncomfortable. Right. To be.

820
00:42:53,050 --> 00:42:55,480
S2: Because that's where growth occurs. We know this, right? I mean,

821
00:42:55,480 --> 00:42:59,529
S2: you serve yourself up daily to you know, what's next?

822
00:42:59,530 --> 00:43:03,100
S2: I mean, I I've curated my Instagram feed to to

823
00:43:03,100 --> 00:43:06,399
S2: get what I want, you know, and actually enjoy my

824
00:43:06,400 --> 00:43:08,980
S2: time when I do have the moment to scroll through.

825
00:43:08,980 --> 00:43:11,859
S2: And every point is like a value somebody I appreciate,

826
00:43:11,860 --> 00:43:13,900
S2: somebody I want to learn from, somebody who's bringing some

827
00:43:13,900 --> 00:43:16,180
S2: on the table. You're on that stack and have been

828
00:43:16,180 --> 00:43:17,859
S2: for quite some time to get some tips for.

829
00:43:17,860 --> 00:43:20,830
S1: I've never scrolled through Instagram in my life. I have

830
00:43:20,830 --> 00:43:22,810
S1: yet to figure that out. I post to it sometimes,

831
00:43:22,810 --> 00:43:25,750
S1: but I I've never I've never actually scrolled through Instagram.

832
00:43:25,750 --> 00:43:27,760
S1: I've never even played around with that screen.

833
00:43:28,120 --> 00:43:30,580
S2: No man, I've kind of figured out how to curate that.

834
00:43:30,580 --> 00:43:33,820
S2: So it's effective. Um, but part of the job being

835
00:43:33,820 --> 00:43:38,120
S2: out there. So anyway, um. So this whole process, right

836
00:43:38,120 --> 00:43:41,750
S2: when we begin to align a more disruptive movement pattern,

837
00:43:41,750 --> 00:43:43,850
S2: you know, for instance, we had the big guys in

838
00:43:43,850 --> 00:43:45,800
S2: the gym the other day, the big boys, we said,

839
00:43:45,800 --> 00:43:47,210
S2: all right, you know, why don't you kind of do

840
00:43:47,210 --> 00:43:50,450
S2: a warm up set with 135 barbell clean and press,

841
00:43:50,450 --> 00:43:53,420
S2: just go. Go until you're kind of like, okay, I'm good.

842
00:43:53,420 --> 00:43:55,850
S2: I'm functioning ready to go. And then we break out

843
00:43:55,850 --> 00:43:59,630
S2: the £135 sandbag and said, okay, now you got to Max.

844
00:43:59,630 --> 00:44:01,370
S2: You got to meet the same rep things. And it

845
00:44:01,370 --> 00:44:04,100
S2: was halved. Um, and one of the big guys who's

846
00:44:04,100 --> 00:44:07,610
S2: a big strongman guy, Olympic lifter, he literally through the

847
00:44:07,610 --> 00:44:09,890
S2: back down and was like, I'm now clear. If I

848
00:44:09,890 --> 00:44:12,350
S2: need to get stronger, that's what I need to do. Yeah.

849
00:44:12,350 --> 00:44:15,800
S2: You're seeing them by, you know, seven. Like grabbing other handles,

850
00:44:15,800 --> 00:44:18,050
S2: trying to figure out how to manipulate the bag, trying

851
00:44:18,050 --> 00:44:20,480
S2: to get it up, just sweat pouring off of them

852
00:44:20,480 --> 00:44:23,120
S2: so you it's not a one for one correlation. We

853
00:44:23,120 --> 00:44:25,820
S2: tell people that all the time. Like don't try to

854
00:44:25,820 --> 00:44:29,420
S2: start off at £100 of sand. It ain't going to work,

855
00:44:29,450 --> 00:44:31,580
S2: you know. Yeah. Get your get your ego out of

856
00:44:31,580 --> 00:44:32,060
S2: the way.

857
00:44:32,300 --> 00:44:35,960
S1: Yeah. And what's interesting is it's unstable load training a

858
00:44:35,960 --> 00:44:38,719
S1: lot of times people will find despite lifting lighter weights

859
00:44:38,719 --> 00:44:42,020
S1: they'll be more sore. And when you when you think

860
00:44:42,020 --> 00:44:45,260
S1: about it, there's actually a concept in in exercise physiology

861
00:44:45,260 --> 00:44:49,040
S1: called inhibitory postsynaptic potential. So what that means is, is

862
00:44:49,040 --> 00:44:51,890
S1: basically when you're using all these big prime movers, these

863
00:44:51,890 --> 00:44:54,110
S1: big muscles that you're used to using, a lot of

864
00:44:54,110 --> 00:44:56,540
S1: times you get used to using and stabilizing using those

865
00:44:56,540 --> 00:45:01,100
S1: big muscles. But once you add in an odd asymmetrical object,

866
00:45:01,100 --> 00:45:04,669
S1: it shifts a lot of the load to different areas.

867
00:45:04,670 --> 00:45:08,810
S1: In the joint, you get different neuromuscular recruitment, and you're

868
00:45:08,810 --> 00:45:12,020
S1: going to begin to recruit all these tiny, stabilizing muscles

869
00:45:12,020 --> 00:45:15,620
S1: that inevitably result in kind of an increased, delayed onset

870
00:45:15,620 --> 00:45:18,950
S1: muscle soreness post-workout, but also results in using your beautiful

871
00:45:18,950 --> 00:45:21,650
S1: analogy about the car, a better ability of the body

872
00:45:21,650 --> 00:45:24,620
S1: to be able to modulate itself under stress, almost like a,

873
00:45:24,650 --> 00:45:27,710
S1: you know, like a, like a Ferrari. And so the

874
00:45:27,710 --> 00:45:32,060
S1: only thing I've really found that that simulates that type of, oh, gosh,

875
00:45:32,060 --> 00:45:34,130
S1: I didn't realize I have all these muscles I haven't

876
00:45:34,130 --> 00:45:37,610
S1: been using. I'm sore type of effect is electrical muscle

877
00:45:37,610 --> 00:45:40,550
S1: stimulation training, right, where you're basically just overriding the brain

878
00:45:40,550 --> 00:45:43,370
S1: and going, you know, bypassing the brain that's really working

879
00:45:43,370 --> 00:45:46,610
S1: during the unstable load on object training instead just saying,

880
00:45:46,610 --> 00:45:48,830
S1: all right, we're just going to shock you into submission.

881
00:45:48,830 --> 00:45:51,620
S1: And you use an external controller rather than the brain.

882
00:45:51,620 --> 00:45:54,980
S1: But it's similar concept. Both electrical muscle stimulation and unstable

883
00:45:54,980 --> 00:45:59,210
S1: load training wind up with a neuromuscular recruitment that often

884
00:45:59,210 --> 00:46:02,630
S1: even if even if you're thinking about using those other

885
00:46:02,630 --> 00:46:05,600
S1: stabilizing muscles like thinking about, say, turning on your glute

886
00:46:05,600 --> 00:46:08,239
S1: meed by driving your knees out at the bottom of

887
00:46:08,239 --> 00:46:11,750
S1: a squat and externally rotating your hips. Even then, it

888
00:46:11,750 --> 00:46:14,780
S1: seems that once you throw an asymmetrical object in, or

889
00:46:14,780 --> 00:46:18,649
S1: once you throw electrical muscle stimulation in there, there's no choice, right?

890
00:46:18,650 --> 00:46:21,260
S1: It automatically shifts the body into using those muscles whether

891
00:46:21,260 --> 00:46:22,370
S1: you like it or not.

892
00:46:23,450 --> 00:46:25,730
S2: Yeah, absolutely. I mean, and that's why we're, you know,

893
00:46:25,730 --> 00:46:29,480
S2: we're big proponents of, you know, integration of this. You know,

894
00:46:29,480 --> 00:46:32,090
S2: we've got some people in our community that are 100%

895
00:46:32,090 --> 00:46:34,850
S2: sandbag all the time, you know, every day. That's just

896
00:46:34,850 --> 00:46:37,399
S2: their thing. That's what they have in the garage. Right?

897
00:46:37,400 --> 00:46:39,950
S2: That's where they that's where they live and operate. But

898
00:46:39,950 --> 00:46:43,879
S2: we've also seen this massive influx of, you know, big

899
00:46:43,880 --> 00:46:47,770
S2: time crossfitters, big time lifters now moving to a 2

900
00:46:47,770 --> 00:46:52,850
S2: or 3 day a week kind of sandbag integration. And, um, again, I,

901
00:46:52,850 --> 00:46:55,399
S2: you know, going through the process here, like I want

902
00:46:55,400 --> 00:46:58,160
S2: to I'm curious to see now if, if we can,

903
00:46:58,160 --> 00:46:59,839
S2: we're going to get a bunch of crossfitters do a

904
00:46:59,840 --> 00:47:02,540
S2: huge study on it, um, that we're going to take

905
00:47:02,540 --> 00:47:05,839
S2: some core movements where they're plateauing, move them to certain

906
00:47:05,840 --> 00:47:08,960
S2: sandbag exercises for distinct period of time, and then come

907
00:47:08,960 --> 00:47:12,230
S2: back and see the gains. My my theory is they're

908
00:47:12,230 --> 00:47:16,640
S2: going to be pretty, pretty solid. Yeah. Um, yeah. Yeah. Uh, yeah.

909
00:47:16,640 --> 00:47:18,320
S2: Because you come back to that bar after working sand

910
00:47:18,320 --> 00:47:20,480
S2: for a period of time, it's it's like, you know,

911
00:47:20,930 --> 00:47:21,950
S2: what is this thing?

912
00:47:22,100 --> 00:47:24,620
S1: Yeah, yeah. And then and then like, boots on the

913
00:47:24,620 --> 00:47:28,009
S1: streets for, for people who haven't ever done this type

914
00:47:28,010 --> 00:47:31,370
S1: of training. You know what what we're talking about is equipment. Like,

915
00:47:31,370 --> 00:47:33,590
S1: like if you were to go to, to your website, Jeff,

916
00:47:33,590 --> 00:47:36,800
S1: basically you've got sandbags, which we've established you shouldn't overfill,

917
00:47:36,800 --> 00:47:39,200
S1: keep them kind of loosey goosey, but still to load

918
00:47:39,200 --> 00:47:41,810
S1: the challenges you you've got balls which are, you know,

919
00:47:41,810 --> 00:47:45,290
S1: like sand filled, adjustable, you know, Atlas Stone style balls

920
00:47:45,290 --> 00:47:49,879
S1: that are also obviously somewhat unstable. And then you've got, uh,

921
00:47:49,880 --> 00:47:52,280
S1: your kettlebells that you can fill with sand, which I

922
00:47:52,280 --> 00:47:53,839
S1: kind of like. You can also take these when you,

923
00:47:53,870 --> 00:47:55,610
S1: when you travel and just fill them up whenever you

924
00:47:55,610 --> 00:47:57,650
S1: get to where you're going and not pay an ungodly,

925
00:47:57,650 --> 00:48:01,250
S1: you know, 70kg, uh, TSA fee, uh, and then you've

926
00:48:01,250 --> 00:48:04,280
S1: got weighted vests. Now, let's say that somebody's like, okay,

927
00:48:04,280 --> 00:48:05,720
S1: we're gonna I think you guys even have like a

928
00:48:05,719 --> 00:48:08,960
S1: garage gym bundle on your website. Let's say somebody like,

929
00:48:08,960 --> 00:48:11,060
S1: grabs that bundle, they've got all this shit laying around

930
00:48:11,060 --> 00:48:14,660
S1: in their garage. Walk me through what, in your opinion,

931
00:48:14,660 --> 00:48:17,210
S1: like a gold standard. Typical training session would be for

932
00:48:17,210 --> 00:48:19,040
S1: the folks who are kind of like the 8020s. They're like,

933
00:48:19,040 --> 00:48:20,630
S1: all right, there's probably a hundred different workouts I could

934
00:48:20,630 --> 00:48:23,060
S1: do with these things, but what would be an example

935
00:48:23,060 --> 00:48:26,600
S1: of like a go to workout in a scenario of

936
00:48:26,600 --> 00:48:29,359
S1: Oulu training using these type of, uh, using this type

937
00:48:29,360 --> 00:48:30,020
S1: of equipment?

938
00:48:30,560 --> 00:48:33,290
S2: Yeah. So, you know, one of the things before we

939
00:48:33,290 --> 00:48:34,760
S2: get into, I'm going to tell you, I mean, one

940
00:48:34,760 --> 00:48:36,669
S2: of the things I love about Sam. I personally just

941
00:48:36,670 --> 00:48:39,250
S2: coming from my background. It is. It is definitely a

942
00:48:39,250 --> 00:48:42,370
S2: more visceral based workout like you. There are things you

943
00:48:42,370 --> 00:48:43,630
S2: get to do with the sandbag. You don't get to

944
00:48:43,630 --> 00:48:45,520
S2: do it. Everything else. And so one of the kind

945
00:48:45,520 --> 00:48:47,980
S2: of one of the cool, uh, um, throw it in

946
00:48:47,980 --> 00:48:50,500
S2: the garage, go hit it. You know, basic 20 minute

947
00:48:50,500 --> 00:48:53,410
S2: arm wrap, many rounds is possible. Um, and we like

948
00:48:53,410 --> 00:48:57,850
S2: to start off with our push up drags. So literally, your, uh,

949
00:48:57,850 --> 00:48:59,830
S2: say you're going to plant your bag to the right

950
00:48:59,830 --> 00:49:01,779
S2: side of you, you're going to do a push up

951
00:49:01,780 --> 00:49:03,910
S2: on the up. You're going to reach through with your

952
00:49:03,910 --> 00:49:07,450
S2: left arm, drag that bag all the way through and across.

953
00:49:07,450 --> 00:49:11,650
S2: So you're actually, you know. Yeah. Yeah. Right back down,

954
00:49:11,650 --> 00:49:14,799
S2: back through. Right. So we got ten push up drags.

955
00:49:14,800 --> 00:49:16,870
S2: Then we're going to get up. We're going to do

956
00:49:16,870 --> 00:49:21,010
S2: ten shoulder slams which is really a a cool engagement

957
00:49:21,010 --> 00:49:22,419
S2: in the body right. So I got to pick this

958
00:49:22,420 --> 00:49:25,480
S2: bag up up onto the shoulder. And then just full

959
00:49:25,480 --> 00:49:27,940
S2: power for slam to the ground and just let it

960
00:49:27,940 --> 00:49:29,950
S2: rip back up and slam to the ground.

961
00:49:29,950 --> 00:49:32,410
S1: So rather than like an like an overhead med ball slam,

962
00:49:32,410 --> 00:49:34,060
S1: you're just going to the shoulder then slamming.

963
00:49:34,060 --> 00:49:36,430
S2: Yep, yep. Up to the shoulder. You know and then

964
00:49:36,430 --> 00:49:39,580
S2: using a full. So uh, you know for me like

965
00:49:39,580 --> 00:49:43,390
S2: I'll rotate I'll do one one on the shoulder. So

966
00:49:43,390 --> 00:49:45,280
S2: come up to the shoulder, kind of anchor in for

967
00:49:45,280 --> 00:49:49,000
S2: a second. Power up, move down, align force, drive all

968
00:49:49,000 --> 00:49:51,220
S2: the way through and just slam right to the ground

969
00:49:51,219 --> 00:49:54,970
S2: just with full energy. Um, then, you know, pop that

970
00:49:54,969 --> 00:49:58,210
S2: thing up, do ten shoulders, the shoulders, which is really

971
00:49:58,210 --> 00:50:02,590
S2: developing that entire system. So literally it goes from grabbing

972
00:50:02,590 --> 00:50:04,870
S2: the bag. Gotta manage it. Got to figure out where

973
00:50:04,870 --> 00:50:08,140
S2: I want to hold it up. Full extension overhead. Back

974
00:50:08,140 --> 00:50:10,600
S2: to the other shoulder up, full extension over the head,

975
00:50:10,600 --> 00:50:13,359
S2: back to the other. And then we and then we

976
00:50:13,360 --> 00:50:16,270
S2: close that out with probably, uh, you know, ten jump

977
00:50:16,270 --> 00:50:20,860
S2: squats with the bag, which is a humbling experience. Um,

978
00:50:21,250 --> 00:50:22,360
S2: you know, for the jump.

979
00:50:22,360 --> 00:50:26,170
S1: Squats, you have the bag, uh, like a backpack, kind.

980
00:50:26,170 --> 00:50:29,529
S2: Of backtrack. Okay. Just backtrack. Uh, you can do I mean,

981
00:50:29,530 --> 00:50:31,540
S2: we do have front rack jump squats, so you kind

982
00:50:31,540 --> 00:50:33,580
S2: of can modify it up. Yeah, it's a great thing

983
00:50:33,580 --> 00:50:36,069
S2: about it. And, you know, this is what, you know,

984
00:50:36,070 --> 00:50:38,830
S2: we're in the process of refining gear right now. That's

985
00:50:38,830 --> 00:50:40,989
S2: kind of been our primary effort is how do we

986
00:50:40,989 --> 00:50:43,990
S2: refine what we have and make it more functional, etc..

987
00:50:43,989 --> 00:50:47,890
S2: So the small bag, which will now be called the Scout, um,

988
00:50:47,890 --> 00:50:52,990
S2: that's going to become a recommended 20 to £50 sandbag,

989
00:50:52,989 --> 00:50:56,170
S2: the mid tier, which is the athlete. Uh, that'll sit

990
00:50:56,170 --> 00:50:59,589
S2: probably about 30 to almost £80 when we're done with it.

991
00:50:59,590 --> 00:51:04,359
S2: Then the strongman, the big one, uh, the Georgia State Police,

992
00:51:04,360 --> 00:51:07,480
S2: you know, more more police academies, fire academies use these things.

993
00:51:07,480 --> 00:51:09,100
S2: They've got a couple of them and they call them

994
00:51:09,100 --> 00:51:11,620
S2: the bag of. Whoa. Um, you know, that thing goes

995
00:51:11,620 --> 00:51:17,260
S2: from about 75 to 140, uh, which is gnarly. I mean, yeah, gnarly.

996
00:51:17,260 --> 00:51:19,720
S1: Yeah. Okay. So that's that's kind of like a garage,

997
00:51:19,719 --> 00:51:23,020
S1: gym and rap style workout. Um, I love to. I

998
00:51:23,020 --> 00:51:25,779
S1: love to talk workout. So I'm going to throw a

999
00:51:25,780 --> 00:51:28,450
S1: more endurance style workout at you and then, uh, maybe

1000
00:51:28,450 --> 00:51:29,799
S1: come back at me with one of your, one of

1001
00:51:29,800 --> 00:51:32,859
S1: your favorite endurance workouts using this stuff. Sure. So there's

1002
00:51:32,860 --> 00:51:35,739
S1: a guy named, uh, Brian Johnson, uh, the Liver King.

1003
00:51:35,739 --> 00:51:37,210
S1: I'm having him on my podcast soon. He has a

1004
00:51:37,210 --> 00:51:40,840
S1: workout called The Barbarian in which you you hold two kettlebells,

1005
00:51:40,840 --> 00:51:45,040
S1: you know, one in each hand, uh, and then weighted vest, sled,

1006
00:51:45,040 --> 00:51:47,470
S1: ankle weights, and you just do a drag for a

1007
00:51:47,469 --> 00:51:49,690
S1: mile holding the kettlebells, you know, kind of kind of

1008
00:51:49,690 --> 00:51:52,420
S1: a brutal farmer's walk with a whole bunch of extras

1009
00:51:52,420 --> 00:51:56,410
S1: added in. And then my my, uh, my Ben cares

1010
00:51:56,410 --> 00:52:00,220
S1: about his joints and his 40 years old now, and, and, uh, and,

1011
00:52:00,219 --> 00:52:02,890
S1: you know, maybe wants to go a little bit easier.

1012
00:52:02,890 --> 00:52:06,010
S1: Is this new one I've been doing where I've got these, uh,

1013
00:52:06,010 --> 00:52:09,100
S1: £4 hand weights that just, like, strapped to each hand

1014
00:52:09,100 --> 00:52:13,900
S1: and then weighted vest and resisted breath training device, meaning,

1015
00:52:13,900 --> 00:52:17,200
S1: like I use one called the relaxer. And I've got

1016
00:52:17,200 --> 00:52:19,569
S1: a mile out mile back course where I hold the

1017
00:52:19,570 --> 00:52:21,940
S1: hand weights. You pump those vigorously the whole time you

1018
00:52:21,940 --> 00:52:24,280
S1: got the weighted vest on. It's all nasal breathing with

1019
00:52:24,280 --> 00:52:27,550
S1: resisted exhales. And your only goal is to go two

1020
00:52:27,550 --> 00:52:30,130
S1: miles without taking that breathwork device out of your mouth

1021
00:52:30,130 --> 00:52:32,620
S1: while pumping the arms the entire time. And that, like,

1022
00:52:32,620 --> 00:52:35,259
S1: that one's surprisingly tough, but all you need is a

1023
00:52:35,260 --> 00:52:39,069
S1: weight weighted vest, £4 hand weights, and this little breath

1024
00:52:39,070 --> 00:52:41,770
S1: training device called relaxation. You know, I'm always just sitting

1025
00:52:41,770 --> 00:52:45,279
S1: around coming up with with dinky fun little workouts like this. But, uh,

1026
00:52:45,280 --> 00:52:47,890
S1: for you, from an endurance standpoint, what would be an

1027
00:52:47,890 --> 00:52:49,600
S1: example of how you'd use some of your guys's equipment

1028
00:52:49,600 --> 00:52:51,190
S1: for something a little bit more endurance based?

1029
00:52:51,489 --> 00:52:54,190
S2: Yeah. I mean, so, you know, weighted vest is always great, right?

1030
00:52:54,190 --> 00:52:56,410
S2: When you can just add a little more to it,

1031
00:52:56,410 --> 00:52:59,140
S2: add it to a run or do like a burden run, uh,

1032
00:52:59,140 --> 00:53:01,750
S2: with the sandbag, you know, any of that stuff. I mean,

1033
00:53:01,750 --> 00:53:04,390
S2: some of the things that we are trying to develop

1034
00:53:04,390 --> 00:53:08,920
S2: our people around is understanding the various models, understanding how

1035
00:53:08,920 --> 00:53:11,560
S2: to slow certain things down to actually, you know, operating

1036
00:53:11,560 --> 00:53:14,470
S2: a little bit lower zone and, and function, you know,

1037
00:53:14,469 --> 00:53:18,580
S2: speed is not always the the right thing to be doing. Right?

1038
00:53:18,580 --> 00:53:20,710
S2: I don't need to rush through this workout right and

1039
00:53:20,710 --> 00:53:23,050
S2: be distinctive. So we have been adding in a lot

1040
00:53:23,050 --> 00:53:26,080
S2: of breathwork, uh, to the challenges to the workouts that

1041
00:53:26,080 --> 00:53:28,540
S2: we're putting out. So whether that's box breathing or whether

1042
00:53:28,540 --> 00:53:31,630
S2: that's nasal breathing, adding a lot of that function in,

1043
00:53:31,630 --> 00:53:34,300
S2: because the value of that is it naturally causes somebody

1044
00:53:34,300 --> 00:53:38,600
S2: to think about what they're doing. And really concentrate on

1045
00:53:38,600 --> 00:53:42,109
S2: managing breath under load and under work. Um, but, you know,

1046
00:53:42,110 --> 00:53:45,380
S2: we've done, uh, a variety of things. I mean, I

1047
00:53:45,380 --> 00:53:48,140
S2: think a lot of what we, you know, we took

1048
00:53:48,140 --> 00:53:52,130
S2: over when we acquired the company was more kind of garage, gym,

1049
00:53:52,130 --> 00:53:55,430
S2: blow it out, you know, like the whole CrossFit style work, right?

1050
00:53:55,430 --> 00:53:59,629
S2: Go out and crush it. So, you know, we've just onboarded, um,

1051
00:53:59,840 --> 00:54:03,290
S2: really a phenomenal coach here who's redesigning everything. They run

1052
00:54:03,290 --> 00:54:06,170
S2: a gym dance program at the gym where they do,

1053
00:54:06,170 --> 00:54:11,090
S2: you know, very much, um, uh, you know, kind of

1054
00:54:11,420 --> 00:54:14,090
S2: zone two work. Um, you know, he made we just

1055
00:54:14,090 --> 00:54:15,859
S2: interviewed him the other day, made a great sign, like,

1056
00:54:15,860 --> 00:54:18,260
S2: if you're if you're trying to build that endurance level,

1057
00:54:18,260 --> 00:54:21,770
S2: you know, you should be able to clearly communicate. I'm okay.

1058
00:54:21,770 --> 00:54:26,060
S2: I feel fine without taking a breath. Right. So we're

1059
00:54:26,060 --> 00:54:29,390
S2: actually looking at how we begin to do that in,

1060
00:54:29,390 --> 00:54:32,960
S2: in more limited space because a lot of our people

1061
00:54:32,960 --> 00:54:36,890
S2: are garage gym people, our home based people. And so,

1062
00:54:36,890 --> 00:54:38,600
S2: you know, and this time of year, it's like they're

1063
00:54:38,600 --> 00:54:39,799
S2: not going to get out in the snow and go

1064
00:54:39,800 --> 00:54:43,010
S2: run or go cows don't go do those things. Um, so,

1065
00:54:43,010 --> 00:54:45,319
S2: you know, a lot of the efforts are slowing down,

1066
00:54:45,320 --> 00:54:48,560
S2: focusing on breathing, uh, and doing movements like, you know,

1067
00:54:48,560 --> 00:54:52,070
S2: bear crawl drags, for instance, which is gnarly. You have.

1068
00:54:52,250 --> 00:54:53,810
S2: I don't know if you've gotten your kids doing those yet.

1069
00:54:53,810 --> 00:54:55,460
S2: Make them do that when they're, you know.

1070
00:54:56,360 --> 00:54:57,920
S1: Shooting bear crawls with a sled.

1071
00:54:58,280 --> 00:55:00,799
S2: So now what you're doing is you're doing bear crawls,

1072
00:55:00,800 --> 00:55:02,900
S2: and it's kind of like the push up drag. So

1073
00:55:02,900 --> 00:55:06,439
S2: back between my legs, uh, hand forward, drag the back

1074
00:55:06,440 --> 00:55:09,680
S2: all the way forward past my head, then bear crawl

1075
00:55:09,680 --> 00:55:12,530
S2: up left arm move, bear crawl up. And so I'm

1076
00:55:12,530 --> 00:55:15,469
S2: dragging that back forward as I'm bear crawling.

1077
00:55:15,469 --> 00:55:17,480
S1: But the big is is between the legs.

1078
00:55:17,840 --> 00:55:19,730
S2: So think about it. Right. I'm getting.

1079
00:55:19,730 --> 00:55:21,440
S1: Oh, wait, you're not, you're not, you're not holding it

1080
00:55:21,440 --> 00:55:23,509
S1: between your legs. You mean it's like under your body

1081
00:55:23,510 --> 00:55:26,720
S1: and basically you're doing a essentially it's like pulling it forward. Yeah.

1082
00:55:26,719 --> 00:55:28,520
S1: So it's like bear crawl from point A to point B,

1083
00:55:28,520 --> 00:55:29,780
S1: but that bag has got to stay with you the

1084
00:55:29,780 --> 00:55:32,120
S1: whole time. Right underneath you. The whole. Yeah. Okay. So

1085
00:55:32,120 --> 00:55:33,230
S1: it's basically like a drag. Yeah.

1086
00:55:33,500 --> 00:55:36,739
S2: Right. So if we slow that down and then we add,

1087
00:55:36,980 --> 00:55:39,890
S2: you know nasal breathing to that. Right. One body position,

1088
00:55:39,890 --> 00:55:43,130
S2: body position head down becomes radically difficult. I'm going to

1089
00:55:43,130 --> 00:55:45,020
S2: have to slow down my movement. I'm going to have

1090
00:55:45,020 --> 00:55:47,630
S2: to get more distinct. I'm going to have to moderate

1091
00:55:47,630 --> 00:55:49,729
S2: myself to stay in a lower zone, rather than trying

1092
00:55:49,730 --> 00:55:52,850
S2: to just speed through the workout, um, and, and really

1093
00:55:52,850 --> 00:55:55,730
S2: functioning on those things. So, you know, we've been looking

1094
00:55:55,730 --> 00:55:59,090
S2: at and exploring a variety of ways to step that up.

1095
00:55:59,090 --> 00:56:02,180
S2: That hasn't been something, you know, we acquired the company

1096
00:56:02,180 --> 00:56:06,739
S2: at the mid 2021, early 2021. Um, that's just something

1097
00:56:06,739 --> 00:56:11,540
S2: that hadn't been fully nested per se. And yeah, really

1098
00:56:11,540 --> 00:56:14,330
S2: understanding the value of that level of work load on

1099
00:56:14,330 --> 00:56:18,380
S2: the system and then continually exploring the gear and equipment

1100
00:56:18,380 --> 00:56:21,379
S2: in the most effective ways to to really achieve that.

1101
00:56:21,380 --> 00:56:23,540
S1: So my 13 year old sons are gonna hate you

1102
00:56:23,540 --> 00:56:26,090
S1: after this podcast because I, I write out their workouts

1103
00:56:26,090 --> 00:56:28,460
S1: every week. I I've been taking notes next. Next week's

1104
00:56:28,460 --> 00:56:31,610
S1: workouts are all going to be some bear crawl drags

1105
00:56:31,610 --> 00:56:33,560
S1: and some some sandbag work.

1106
00:56:33,560 --> 00:56:36,229
S2: And oh man, we did. Mike and I did a, uh,

1107
00:56:36,230 --> 00:56:39,080
S2: thruster ladder the other day, just straight across their ladder

1108
00:56:39,080 --> 00:56:43,190
S2: with the sandbag, uh, with, you know, 1 to 1 ratio. So, uh,

1109
00:56:43,190 --> 00:56:46,850
S2: one thruster, one nasal breath, two thrusters, two nasal breaths. Um,

1110
00:56:46,850 --> 00:56:49,250
S2: and you could breathe in open mouth any way you

1111
00:56:49,250 --> 00:56:51,980
S2: wanted to during work, but you had to be nasal

1112
00:56:51,980 --> 00:56:53,060
S2: breath on recovery.

1113
00:56:53,480 --> 00:56:56,210
S1: I like it. And and, uh, by the way, if

1114
00:56:56,210 --> 00:56:59,689
S1: you have any key workouts that you want to send over, uh, like,

1115
00:57:00,170 --> 00:57:01,490
S1: if you send them or if you have like a

1116
00:57:01,489 --> 00:57:03,680
S1: little PDF or anything like that, I'll totally put it

1117
00:57:03,680 --> 00:57:05,180
S1: in the show notes for people to download. If you

1118
00:57:05,180 --> 00:57:08,420
S1: go to to Ben Greenfield fitness.com/brute force podcast. And I'll

1119
00:57:08,420 --> 00:57:11,299
S1: also include uh, I think you guys are giving us

1120
00:57:11,300 --> 00:57:12,980
S1: like a discount code to some of the, some of

1121
00:57:12,980 --> 00:57:14,960
S1: the sandbags and equipment. I'll, I'll toss that in there

1122
00:57:14,960 --> 00:57:16,310
S1: as well. I don't, I don't know, off the top

1123
00:57:16,310 --> 00:57:20,090
S1: of my head, but I'll put it in there. Uh, obviously. Um, fuel.

1124
00:57:20,090 --> 00:57:21,590
S1: You know, what's in the gas tank is a big

1125
00:57:21,590 --> 00:57:24,500
S1: part of this. I'm just curious. Um, are you just like,

1126
00:57:24,500 --> 00:57:28,430
S1: a full on, like, Mr. Cheeseburger, uh, guy, or do

1127
00:57:28,430 --> 00:57:31,400
S1: you have any specific nutrition protocols or specific diet that

1128
00:57:31,400 --> 00:57:33,230
S1: you use in the in your training or the or

1129
00:57:33,230 --> 00:57:34,700
S1: the training protocols you recommend?

1130
00:57:35,060 --> 00:57:38,690
S2: Yeah. You know, I mean, it's interesting you, uh, I

1131
00:57:38,690 --> 00:57:40,820
S2: didn't grow up in a healthy environment. I actually grew

1132
00:57:40,820 --> 00:57:44,000
S2: up in the antithesis of that and, you know, wasn't

1133
00:57:44,090 --> 00:57:47,330
S2: wasn't really guided well in health and fitness growing up.

1134
00:57:47,330 --> 00:57:50,780
S2: So it's always kind of been the the struggle for me. And,

1135
00:57:50,780 --> 00:57:54,380
S2: you know, now having kicked into my 40s, um, really

1136
00:57:54,380 --> 00:57:57,020
S2: starting to pay attention to what my body says, what's

1137
00:57:57,020 --> 00:57:58,880
S2: going on, what I need to do, the things I

1138
00:57:58,880 --> 00:58:01,340
S2: need to really take on to because I want to

1139
00:58:01,340 --> 00:58:02,540
S2: be a guy at 80 that you look at and

1140
00:58:02,540 --> 00:58:06,350
S2: you're like, dude, that guy's 80. Um, you know, that's

1141
00:58:06,350 --> 00:58:08,810
S2: important to me. I want to be functional and capable

1142
00:58:08,810 --> 00:58:11,600
S2: all the way through the end, um, for as much

1143
00:58:11,600 --> 00:58:14,180
S2: as I can. And so for me, I've made some

1144
00:58:14,180 --> 00:58:16,459
S2: mods recently, you know, I've been using the kitchen stuff

1145
00:58:16,460 --> 00:58:19,100
S2: for a while now. Um, uh, which I know you're

1146
00:58:19,100 --> 00:58:20,780
S2: a big fan of. Clearly. Yeah, I'm a.

1147
00:58:20,780 --> 00:58:22,939
S1: Little biased, but I. I'm a fan based on supplements.

1148
00:58:22,940 --> 00:58:25,370
S2: Yeah. Well, you know, and. Yeah. And so, you know,

1149
00:58:25,370 --> 00:58:29,060
S2: my my protein. I had to shift a little while ago. Um,

1150
00:58:29,060 --> 00:58:31,460
S2: yours is better than most. Uh, was better than most

1151
00:58:31,460 --> 00:58:34,430
S2: on the market. However, uh, I moved into a full

1152
00:58:34,430 --> 00:58:37,250
S2: plant based off of. I moved up to almost, I

1153
00:58:37,250 --> 00:58:42,260
S2: would say 90% plant based diet, um, just last year.

1154
00:58:42,290 --> 00:58:44,990
S2: Just really getting in touch with my body and how

1155
00:58:44,990 --> 00:58:48,470
S2: food was affecting it. Mhm. Um, I just I've kind

1156
00:58:48,470 --> 00:58:50,840
S2: of it's felt better in the system. Honestly.

1157
00:58:50,840 --> 00:58:52,370
S1: You still doing all right with protein though. Are you

1158
00:58:52,370 --> 00:58:55,310
S1: finding that you can get protein without producing, you know

1159
00:58:55,310 --> 00:58:57,590
S1: gut upset from excess plant intake.

1160
00:58:57,740 --> 00:59:00,500
S2: Yeah. Yeah I mean it's actually it's a you know,

1161
00:59:00,500 --> 00:59:03,380
S2: and this is a big thing to me like individualized stuff.

1162
00:59:03,380 --> 00:59:08,660
S2: Like it has it has really shifted a lot for me. Um,

1163
00:59:08,660 --> 00:59:11,240
S2: and you know, and I'm a big, hey, you know,

1164
00:59:11,240 --> 00:59:13,520
S2: eat steak, do the ribs like, you know, I mean,

1165
00:59:13,520 --> 00:59:17,360
S2: that's the, you know, I was always that way. And

1166
00:59:17,360 --> 00:59:19,550
S2: it's just been one of these things. It has been

1167
00:59:19,550 --> 00:59:23,750
S2: inching in over this last year especially, uh, and so

1168
00:59:23,750 --> 00:59:26,240
S2: I'm just playing with it now. Right? I'm just I'm,

1169
00:59:26,330 --> 00:59:29,840
S2: you know, it's probably been 4 or 5 months of

1170
00:59:29,840 --> 00:59:33,320
S2: real solid consistency around it. Uh, I'm feeling much better.

1171
00:59:33,320 --> 00:59:36,170
S2: My energy levels are up. I feel like my body's

1172
00:59:36,170 --> 00:59:38,930
S2: in more of alignment, my guts flow and better. Um,

1173
00:59:38,930 --> 00:59:40,700
S2: but at the same time, I'll just pay attention to

1174
00:59:40,700 --> 00:59:42,290
S2: my body. And if it doesn't seem to work for me,

1175
00:59:42,290 --> 00:59:45,050
S2: then we'll shift, you know, forward to what needs to

1176
00:59:45,050 --> 00:59:45,650
S2: be done.

1177
00:59:45,830 --> 00:59:48,740
S1: Well, definitely. Uh, definitely stay on the key on creatine,

1178
00:59:48,740 --> 00:59:50,810
S1: at least. Yeah. Because you're you're gonna need that in

1179
00:59:50,810 --> 00:59:51,680
S1: the space.

1180
00:59:51,800 --> 00:59:54,020
S2: Well, I'm still using the colostrum. Right. That's why I

1181
00:59:54,020 --> 00:59:55,820
S2: say I'm, you know, about 90% or so. I still

1182
00:59:55,820 --> 00:59:57,980
S2: drop that into my shake in the morning. Good. Uh,

1183
00:59:57,980 --> 01:00:00,620
S2: still on the creatine. Doing the aminos?

1184
01:00:00,620 --> 01:00:02,090
S1: Yeah. I was gonna say the aminos for a plant

1185
01:00:02,090 --> 01:00:04,670
S1: based diet like that. That's what saves the meat. So

1186
01:00:04,670 --> 01:00:07,580
S1: many of my vegan clients ask for for protein. Because

1187
01:00:07,580 --> 01:00:10,010
S1: it's like lazy man's protein. Just do a few steps.

1188
01:00:10,010 --> 01:00:10,610
S1: You're good.

1189
01:00:10,790 --> 01:00:12,290
S2: Yeah. I mean, the stacks in, I come in in

1190
01:00:12,290 --> 01:00:14,480
S2: the morning, I start my coffee while my coffee start,

1191
01:00:14,480 --> 01:00:16,880
S2: and I put my shake together, you know, open the cabinet.

1192
01:00:16,880 --> 01:00:19,550
S2: If you open my cabinets, all key on stuff sans

1193
01:00:19,550 --> 01:00:22,820
S2: the protein. Yeah. Powder. Yeah. You know, but but that's

1194
01:00:22,820 --> 01:00:25,250
S2: the stack. And that's my morning routine. That's what I

1195
01:00:25,250 --> 01:00:28,070
S2: go through. And and it has more than, you know.

1196
01:00:28,070 --> 01:00:30,440
S2: And I've played and tested supplements over time of what

1197
01:00:30,440 --> 01:00:34,550
S2: works for me. I will say more than any other one,

1198
01:00:34,550 --> 01:00:38,540
S2: I can actually I feel connected to the results. Yeah,

1199
01:00:38,540 --> 01:00:40,790
S2: you know what I mean. That's what. That's what I've noticed.

1200
01:00:40,790 --> 01:00:41,780
S1: Wait. For which one?

1201
01:00:42,440 --> 01:00:44,720
S2: Uh, well, just for kind of the spectrum. Right. Adding

1202
01:00:44,720 --> 01:00:45,530
S2: the right.

1203
01:00:45,530 --> 01:00:46,310
S1: Adding, adding.

1204
01:00:46,490 --> 01:00:48,950
S2: Yep. Just stacking them in, just putting them in place,

1205
01:00:48,950 --> 01:00:52,820
S2: following that protocol and and just being consistent around it. Uh,

1206
01:00:52,820 --> 01:00:56,000
S2: I've definitely just it's like, oh, okay. Like whatever I'm

1207
01:00:56,000 --> 01:00:58,940
S2: doing in conjunction here seems to be working really well.

1208
01:00:58,940 --> 01:01:01,280
S1: Yeah. I mean that's, that's my go to as well.

1209
01:01:01,280 --> 01:01:05,510
S1: Like I've, I've got my colostrum creatine, fish oil in

1210
01:01:05,510 --> 01:01:07,880
S1: the morning along with, with the uh the whey protein

1211
01:01:07,880 --> 01:01:09,590
S1: isolate if I am going to do a smoothie. And

1212
01:01:09,590 --> 01:01:12,980
S1: then I basically got my immune if something's going, I

1213
01:01:12,980 --> 01:01:14,540
S1: don't take the immune every day. I just take it

1214
01:01:14,540 --> 01:01:16,550
S1: like on, on, you know, days where there's something going

1215
01:01:16,550 --> 01:01:19,520
S1: through the house and then the, uh, the flex, I do,

1216
01:01:19,520 --> 01:01:21,320
S1: I kind of overdo the flex. I do six of

1217
01:01:21,320 --> 01:01:23,600
S1: the flex on an empty stomach before I go to bed. Okay.

1218
01:01:23,600 --> 01:01:25,820
S1: For soreness. That's for gonna. I'm probably gonna need to

1219
01:01:25,820 --> 01:01:28,580
S1: upgrade it after I, uh, wind up doing these workouts

1220
01:01:28,580 --> 01:01:31,669
S1: we're talking about, but. Yeah. Yeah. I mean, it's so easy. So. Yeah,

1221
01:01:31,670 --> 01:01:34,550
S1: I mean, that's honestly, I'll quit toot my own horn

1222
01:01:34,550 --> 01:01:36,590
S1: here in a second, but that's like my whole goal

1223
01:01:36,590 --> 01:01:39,260
S1: with the company was I just wanted stuff that would

1224
01:01:39,260 --> 01:01:41,330
S1: allow you to pretty much have it all covered with

1225
01:01:41,330 --> 01:01:44,210
S1: one brand and have it be, um, let me put

1226
01:01:44,210 --> 01:01:46,790
S1: it this way. We're kind of a budget brand. Like,

1227
01:01:46,790 --> 01:01:51,050
S1: it's not super expensive, fancy, you know, fringe, you know,

1228
01:01:51,050 --> 01:01:54,140
S1: from some, you know, corner of the Amazon harvested by

1229
01:01:54,140 --> 01:01:56,780
S1: a one arm monk stuff. It's just human clinical, research

1230
01:01:56,780 --> 01:01:59,360
S1: based stuff that that tastes good and works. So. Yeah.

1231
01:01:59,360 --> 01:02:02,000
S2: Well, and and it's like I will say outside of

1232
01:02:02,000 --> 01:02:05,210
S2: the supplements, doctor coffee's amazing. Like, I'm a big, you know,

1233
01:02:05,210 --> 01:02:08,540
S2: black coffee couple, you know, two, two cups in the morning. Yeah.

1234
01:02:08,540 --> 01:02:12,830
S2: I transitioned to it. And, uh, that, that medium roast like,

1235
01:02:12,830 --> 01:02:16,220
S2: it is just I'm, I'm a, uh, a black coffee shop.

1236
01:02:16,220 --> 01:02:17,990
S2: I don't put anything in my coffee ever.

1237
01:02:17,990 --> 01:02:19,760
S1: I haven't, I haven't had the coffee in like a

1238
01:02:19,760 --> 01:02:23,840
S1: week because I'm experimenting right now with, with, uh, kratom.

1239
01:02:23,840 --> 01:02:25,100
S1: So I've been doing a little bit of kratom and

1240
01:02:25,100 --> 01:02:28,040
S1: it does not blend well with coffee, so I'm, I'm

1241
01:02:28,040 --> 01:02:31,250
S1: missing my coffee, but I'll, I'll return soon, I think.

1242
01:02:31,370 --> 01:02:34,100
S2: Yeah. And it's great. I mean, that's out of, out

1243
01:02:34,100 --> 01:02:37,040
S2: of everything that's out there. Uh, I've, I've really enjoyed it.

1244
01:02:37,040 --> 01:02:39,350
S2: It's been. Yeah. It's been fantastic. Yeah.

1245
01:02:39,530 --> 01:02:42,260
S1: Well well look like for me the, the big message

1246
01:02:42,260 --> 01:02:45,500
S1: I'm getting here is, um, let, let's say that, that

1247
01:02:45,500 --> 01:02:48,560
S1: I want to make myself more gritty and resilient both

1248
01:02:48,560 --> 01:02:52,190
S1: mentally and physically. Like typical morning. What it could look like,

1249
01:02:52,190 --> 01:02:55,550
S1: for example, is get up. And, you know, once you've

1250
01:02:55,550 --> 01:02:57,650
S1: taken care of and I, I highly emphasize this your

1251
01:02:57,650 --> 01:02:59,780
S1: spiritual fitness like, take care of it. Um, you know,

1252
01:03:00,020 --> 01:03:03,709
S1: Bible reading, prayer, meditation, devotions always care for that. First,

1253
01:03:03,710 --> 01:03:07,160
S1: I cannot overemphasize the quality that that's brought into my life. Uh,

1254
01:03:07,160 --> 01:03:11,090
S1: and then like morning, for example, heat stress, cold stress

1255
01:03:11,090 --> 01:03:13,640
S1: and breath stress, right? I really like that kind of

1256
01:03:13,640 --> 01:03:16,940
S1: stuff in the morning versus getting after the the heavy

1257
01:03:16,940 --> 01:03:19,400
S1: stuff right off the bat in the morning when I

1258
01:03:19,400 --> 01:03:21,260
S1: think you're a little bit more susceptible to injury. And

1259
01:03:21,260 --> 01:03:23,270
S1: I just think that that other stuff fits better in

1260
01:03:23,270 --> 01:03:25,070
S1: the morning. If you have the luxury of time to

1261
01:03:25,070 --> 01:03:28,700
S1: do A2A day and then afternoon, you could do something

1262
01:03:28,700 --> 01:03:32,480
S1: like anchoring into the present moment breathwork, warm up, get

1263
01:03:32,480 --> 01:03:35,180
S1: your unstable loads and try to do nasal breathing through.

1264
01:03:35,270 --> 01:03:37,610
S1: Route and stay present while you're doing some of these

1265
01:03:37,610 --> 01:03:41,030
S1: moves that we talked about. Maybe finish with some recovery

1266
01:03:41,030 --> 01:03:43,790
S1: breathwork and a quick dip into an ice tub for

1267
01:03:43,790 --> 01:03:46,640
S1: increased resilience. I mean, something like that. I mean, you

1268
01:03:46,640 --> 01:03:49,400
S1: could do that with with your kids. I mean, that's

1269
01:03:49,400 --> 01:03:50,930
S1: similar to what I've done with my son since they

1270
01:03:50,930 --> 01:03:54,350
S1: were five years old, and I've been able to witness

1271
01:03:54,350 --> 01:03:56,750
S1: in a young human being when you start young, I mean,

1272
01:03:56,750 --> 01:03:58,970
S1: like their ability to be able to function in high

1273
01:03:58,970 --> 01:04:02,360
S1: stress environments, I think is good. And for me personally,

1274
01:04:02,360 --> 01:04:05,180
S1: my ability to be able to function when, um, you know,

1275
01:04:05,180 --> 01:04:07,130
S1: standing in line of the airport and they announced that

1276
01:04:07,130 --> 01:04:10,220
S1: the flight's delayed for hours, or, you know, when I

1277
01:04:10,220 --> 01:04:12,470
S1: open up my emails and, you know, and I think

1278
01:04:12,470 --> 01:04:13,910
S1: I'm done with work and all of a sudden there's

1279
01:04:13,910 --> 01:04:16,970
S1: like 30 emails, you know, scenarios like that. I think

1280
01:04:16,970 --> 01:04:20,750
S1: those type of routines help to build that grit and

1281
01:04:20,750 --> 01:04:23,000
S1: resilience which which ultimately, I mean, if we step back

1282
01:04:23,000 --> 01:04:25,520
S1: and look at things, big picture, our goal in life

1283
01:04:25,520 --> 01:04:28,550
S1: is to love others most with whatever unique skill set

1284
01:04:28,550 --> 01:04:30,650
S1: we've been given in life. And if we're freaking out

1285
01:04:30,650 --> 01:04:33,470
S1: and flopping around like a muppet every single time shit

1286
01:04:33,470 --> 01:04:35,750
S1: goes south, that's not going to happen. But I mean,

1287
01:04:35,750 --> 01:04:39,470
S1: if you can be that that present, zen, fully mindful,

1288
01:04:39,470 --> 01:04:43,070
S1: anchored person who also is able to withstand rigors of hypoxia,

1289
01:04:43,070 --> 01:04:46,130
S1: rigors of cold, rigors of heat, and rigors of unstable objects,

1290
01:04:46,130 --> 01:04:48,680
S1: I just think, like you're you're going to operate as

1291
01:04:48,680 --> 01:04:51,440
S1: a more impactful human being, and especially in the times

1292
01:04:51,440 --> 01:04:53,870
S1: that we're living in right now, a human being who

1293
01:04:53,870 --> 01:04:58,580
S1: can react to unpredictable scenarios pretty rapidly without, you know,

1294
01:04:58,580 --> 01:05:00,650
S1: as we were talking about early in the podcast, these

1295
01:05:00,650 --> 01:05:04,460
S1: disturbing shifts in heart rate variability or central nervous system adaptation.

1296
01:05:05,030 --> 01:05:07,430
S2: Yeah, I mean, I think that's really it. Like I,

1297
01:05:07,820 --> 01:05:10,940
S2: I always say like three, three different qualities that separate

1298
01:05:10,940 --> 01:05:13,250
S2: the top 1% from the top 10%. Right? So the

1299
01:05:13,250 --> 01:05:17,090
S2: top tier, their abilities. Right. They have actually taken on

1300
01:05:17,090 --> 01:05:20,270
S2: and developed a core set of abilities and fundamentals that

1301
01:05:20,270 --> 01:05:23,540
S2: they know work and, and work for them in what

1302
01:05:23,540 --> 01:05:26,780
S2: they want to accomplish, to their willingness to actually put

1303
01:05:26,780 --> 01:05:30,050
S2: themselves up there, serve themselves up, take it on, and

1304
01:05:30,050 --> 01:05:34,550
S2: the discipline to stay in in the work. Right. And

1305
01:05:34,550 --> 01:05:37,970
S2: that those things, you see, those things exist. You begin

1306
01:05:37,970 --> 01:05:41,420
S2: to take those things on. I live in dynamic calendar. I,

1307
01:05:41,420 --> 01:05:44,540
S2: you know, integrate I integrate my breathing process all day,

1308
01:05:44,540 --> 01:05:46,970
S2: every day. Now when I tell people to start. So

1309
01:05:46,970 --> 01:05:48,650
S2: just put it in the calendar three or 3 to

1310
01:05:48,650 --> 01:05:50,810
S2: 5 times a day for like three minutes. That's it.

1311
01:05:50,810 --> 01:05:52,880
S2: Just give me give me three minutes, five times a

1312
01:05:52,880 --> 01:05:55,340
S2: day of rhythmic breathing for the next two weeks. Yeah,

1313
01:05:55,430 --> 01:05:57,950
S2: I'm asking for it. Right? Yep. Um, you know, because

1314
01:05:57,950 --> 01:06:00,560
S2: sometimes the stack gets too big for some people. So

1315
01:06:00,560 --> 01:06:03,080
S2: how do we bring that down? Yeah, I mean, just

1316
01:06:03,080 --> 01:06:06,440
S2: just give yourself that grace for the day and give yourself,

1317
01:06:06,440 --> 01:06:09,290
S2: you know, even three, three minute segments, five minute segments.

1318
01:06:09,290 --> 01:06:12,320
S2: That's it doesn't take much. The body will start to realign.

1319
01:06:12,320 --> 01:06:13,880
S2: And your point about the kids, I agree with you.

1320
01:06:13,880 --> 01:06:15,890
S2: I'm watching it with my son. You know, I went

1321
01:06:15,890 --> 01:06:18,860
S2: back after after two girls and 12 years later did

1322
01:06:18,860 --> 01:06:21,590
S2: it again. Got a four year old. Now um, and

1323
01:06:21,590 --> 01:06:23,930
S2: I watch it in him. Those are the same traits

1324
01:06:23,930 --> 01:06:26,240
S2: that I want him to remain as much in the

1325
01:06:26,240 --> 01:06:31,730
S2: Natural Breathwork central nervous system regulation as possible, because that

1326
01:06:31,730 --> 01:06:33,919
S2: is the key fundamental that he's going to grow up

1327
01:06:33,920 --> 01:06:36,290
S2: with and carry out into the world and be able

1328
01:06:36,290 --> 01:06:38,870
S2: to then navigate all the garbage that's going to show up.

1329
01:06:38,900 --> 01:06:42,169
S1: Yep. Yeah. And that, that, that, my friends, is how

1330
01:06:42,170 --> 01:06:46,640
S1: to make yourself physically and mentally more gritty, resilient and

1331
01:06:46,640 --> 01:06:49,910
S1: harder to kill with Jeff Diamond, a brute force. Hey,

1332
01:06:49,910 --> 01:06:52,070
S1: I'm gonna I'm gonna link to all your stuff. And

1333
01:06:52,070 --> 01:06:53,660
S1: for sure, if you send over any workouts, I'll put

1334
01:06:53,660 --> 01:06:55,670
S1: those in the show notes as well. We'll put, uh,

1335
01:06:55,700 --> 01:06:57,920
S1: we'll put some of our, our discount codes for any

1336
01:06:57,920 --> 01:07:00,350
S1: of the garage gym, unstable load type of stuff from

1337
01:07:00,350 --> 01:07:03,050
S1: brute force. Uh, the same stuff that's littered around my

1338
01:07:03,050 --> 01:07:05,180
S1: entire garage. Now, in the show notes, if you go

1339
01:07:05,180 --> 01:07:10,220
S1: to Ben Greenfield fitness.com/brute force podcast. Remember, folks, get out there,

1340
01:07:10,220 --> 01:07:14,930
S1: get cold, get hot, challenge your breath, lift unstable, unpredictable loads,

1341
01:07:14,930 --> 01:07:18,140
S1: and stay physically and mentally gritty. Thanks for coming on

1342
01:07:18,140 --> 01:07:18,920
S1: the show, Jeff.

1343
01:07:19,400 --> 01:07:20,750
S2: Thanks for having me, Ben. Really appreciate.

1344
01:07:20,750 --> 01:07:23,120
S1: It. All right folks, I'm Ben Greenfield along with Jeff

1345
01:07:23,120 --> 01:07:27,260
S1: Bannon from Brute Force signing out from Ben Greenfield fitness.com.

1346
01:07:27,260 --> 01:07:35,000
S1: Have an amazing week. In compliance with the FTC guidelines,

1347
01:07:35,000 --> 01:07:37,700
S1: please assume the following about links and posts on this site.

1348
01:07:37,700 --> 01:07:41,090
S1: Most of the links going to products are often affiliate links,

1349
01:07:41,090 --> 01:07:43,160
S1: of which I receive a small commission from sales of

1350
01:07:43,160 --> 01:07:45,530
S1: certain items, but the price is the same for you.

1351
01:07:45,530 --> 01:07:48,080
S1: And sometimes I even get to share a unique and

1352
01:07:48,080 --> 01:07:51,140
S1: somewhat significant discount with you. In some cases, I might

1353
01:07:51,140 --> 01:07:54,050
S1: also be an investor in a company I mention. I'm

1354
01:07:54,050 --> 01:07:57,260
S1: the founder, for example, of Keon LLC, the makers of

1355
01:07:57,260 --> 01:08:00,350
S1: Keon branded supplements and products, which I talk about quite

1356
01:08:00,350 --> 01:08:04,070
S1: a bit. Regardless of the relationship, if I post or

1357
01:08:04,070 --> 01:08:06,740
S1: talk about an affiliate link to a product, it is

1358
01:08:06,740 --> 01:08:11,810
S1: indeed something I personally use. Support and with full authenticity

1359
01:08:11,810 --> 01:08:16,610
S1: and transparency, recommend in good conscience. I personally vet each

1360
01:08:16,610 --> 01:08:19,669
S1: and every product that I talk about. My first priority

1361
01:08:19,670 --> 01:08:22,820
S1: is providing valuable information and resources to you that help

1362
01:08:22,820 --> 01:08:26,420
S1: you positively optimize your mind, body, and spirit. And I'll

1363
01:08:26,420 --> 01:08:30,650
S1: only ever link to products or resources, affiliate or otherwise,

1364
01:08:30,650 --> 01:08:35,719
S1: that fit within this purpose. So there's your fancy legal disclaimer.