1 00:00:02,040 --> 00:00:02,960 Speaker 1: What's going on, guys. 2 00:00:03,040 --> 00:00:06,320 Speaker 2: Welcome back to Hurdle Moment from Hurdle, a podcast that 3 00:00:06,360 --> 00:00:09,559 Speaker 2: talks to everyone from entrepreneurs to top CEOs and athletes 4 00:00:09,600 --> 00:00:12,720 Speaker 2: about how they've gotten through tough times hurdles of sorts 5 00:00:13,039 --> 00:00:14,680 Speaker 2: by leaning into wellness. 6 00:00:15,040 --> 00:00:16,600 Speaker 1: Today, I'm bringing. 7 00:00:16,239 --> 00:00:19,840 Speaker 2: In an extra special guest to rap about all things 8 00:00:19,920 --> 00:00:23,960 Speaker 2: recovery relevant specifically to runners, but I'm sure there are 9 00:00:24,000 --> 00:00:27,400 Speaker 2: many lessons we can take away for the general population. 10 00:00:27,800 --> 00:00:33,600 Speaker 2: Dan giordanol Hey dan Hey. Dan is a doctor of 11 00:00:33,640 --> 00:00:38,320 Speaker 2: physical therapy. He's also the co founder of Bespoke Treatments. 12 00:00:38,400 --> 00:00:41,519 Speaker 2: He works here in Midtown in New York City, but 13 00:00:41,520 --> 00:00:45,920 Speaker 2: they've also got an office in Seattle. And I myself 14 00:00:46,120 --> 00:00:49,000 Speaker 2: am very fortunate because I've seen Dan for a myriad 15 00:00:49,040 --> 00:00:51,240 Speaker 2: of injuries over the years. 16 00:00:51,320 --> 00:00:52,680 Speaker 3: Yeah a few, actually. 17 00:00:52,400 --> 00:00:56,240 Speaker 2: A few, but thankfully this training cycle I've managed to 18 00:00:56,320 --> 00:01:01,400 Speaker 2: make it out unscathed for now. So today, like I said, 19 00:01:01,480 --> 00:01:04,080 Speaker 2: we are going to be talking about essential recovery that 20 00:01:04,160 --> 00:01:06,400 Speaker 2: you should be doing all of the time, not just 21 00:01:06,440 --> 00:01:08,680 Speaker 2: while you're training for a marathon, especially if you are 22 00:01:08,720 --> 00:01:11,959 Speaker 2: a runner, and kind of breaking down these different modalities 23 00:01:12,040 --> 00:01:14,440 Speaker 2: and all the good things. As you guys know, the 24 00:01:14,520 --> 00:01:17,360 Speaker 2: Drill at Podle podcast at Emily a Body. If you 25 00:01:17,400 --> 00:01:19,120 Speaker 2: have a hurdle moment of your own to share or 26 00:01:19,200 --> 00:01:21,360 Speaker 2: just want to say hi, feel free to reach out. 27 00:01:21,480 --> 00:01:24,399 Speaker 2: It's Emily at Hurdle dot us and Dan Where can 28 00:01:24,440 --> 00:01:27,039 Speaker 2: they keep up with you? Guys on social? How do 29 00:01:27,080 --> 00:01:29,240 Speaker 2: they follow you? How do they keep up with bespoke? 30 00:01:29,560 --> 00:01:31,960 Speaker 3: So the best way to keep up with Bespoke Treatments 31 00:01:32,000 --> 00:01:35,000 Speaker 3: is at Bespoke Treatments on Instagram. That's where we kind 32 00:01:35,000 --> 00:01:38,480 Speaker 3: of update everything on regular basis. And then my Instagram 33 00:01:38,520 --> 00:01:41,600 Speaker 3: is at Dan Jordano Gio or d A n O 34 00:01:41,840 --> 00:01:45,000 Speaker 3: talk about DPT. But the best way to keep up 35 00:01:45,000 --> 00:01:47,200 Speaker 3: with us is through the Bespoke Treatments Instagram. That's where 36 00:01:47,200 --> 00:01:49,880 Speaker 3: we all kind of put everything together and talk all 37 00:01:49,960 --> 00:01:53,080 Speaker 3: things recovery, fitness, performance and the best way to keep 38 00:01:53,160 --> 00:01:54,120 Speaker 3: up with your training as well. 39 00:01:54,320 --> 00:01:55,040 Speaker 1: It's really smart. 40 00:01:55,080 --> 00:01:56,960 Speaker 2: I love following them because they break down a lot 41 00:01:57,000 --> 00:01:59,040 Speaker 2: of the movement patterns that I feel like we all 42 00:01:59,280 --> 00:02:02,680 Speaker 2: just don't even think about and do wrong all the time. 43 00:02:03,080 --> 00:02:04,800 Speaker 2: So it's good to go over there and get some 44 00:02:04,960 --> 00:02:07,559 Speaker 2: hot tips. No matter what your thing is, it's always 45 00:02:07,560 --> 00:02:09,040 Speaker 2: good to have proper form. 46 00:02:09,120 --> 00:02:11,160 Speaker 3: Yeah, we try to keep the content pretty relevant and 47 00:02:11,520 --> 00:02:14,560 Speaker 3: educational for the most part. So as long as we're 48 00:02:14,680 --> 00:02:16,840 Speaker 3: giving you guys tips, it's a good way just to 49 00:02:16,960 --> 00:02:19,320 Speaker 3: go there and just check things out. If you have 50 00:02:19,360 --> 00:02:21,840 Speaker 3: any questions, always feel free to send a message over 51 00:02:21,919 --> 00:02:24,400 Speaker 3: and we'll try to accommodate and just push everything to 52 00:02:24,560 --> 00:02:27,000 Speaker 3: help you. But we're always there to help, so any questions, 53 00:02:27,080 --> 00:02:28,680 Speaker 3: just send us a message and we'll do our best 54 00:02:28,720 --> 00:02:29,800 Speaker 3: to get backs as possible. 55 00:02:30,040 --> 00:02:32,120 Speaker 2: I love it all, right, Well, let's get into it 56 00:02:32,320 --> 00:02:43,240 Speaker 2: with that. Let's get to hurdling recovery. It's important. It's 57 00:02:43,320 --> 00:02:45,760 Speaker 2: kind of I feel like recovery is kind of the 58 00:02:45,840 --> 00:02:48,760 Speaker 2: same vibe for a lot of people as like warming 59 00:02:48,880 --> 00:02:50,960 Speaker 2: up or cooling down. 60 00:02:51,120 --> 00:02:54,080 Speaker 1: It's like something they know they should do, but they 61 00:02:54,120 --> 00:02:56,519 Speaker 1: don't take the time to do all the time. 62 00:02:57,120 --> 00:03:00,160 Speaker 3: Yeah, I feel like everyone, let's talk New York City, right, 63 00:03:00,680 --> 00:03:02,880 Speaker 3: everyone's always in a rush. We're alway running around. We're 64 00:03:02,880 --> 00:03:06,200 Speaker 3: always sitting in that stressed out state, and we're running 65 00:03:06,240 --> 00:03:09,639 Speaker 3: from the office to the track to our boutique fitness class, 66 00:03:09,720 --> 00:03:12,440 Speaker 3: and we're kind of always just on the go and 67 00:03:12,680 --> 00:03:15,200 Speaker 3: in that like sympathetic state. We're always just firing, firing 68 00:03:15,200 --> 00:03:18,440 Speaker 3: and firing and that's okay, but no one takes the 69 00:03:18,560 --> 00:03:20,160 Speaker 3: time for the most part. And I ways say no one, 70 00:03:20,240 --> 00:03:22,040 Speaker 3: but most people don't take the time to warm up 71 00:03:22,040 --> 00:03:24,920 Speaker 3: prior to getting out there. And you know, honestly, if 72 00:03:24,919 --> 00:03:27,359 Speaker 3: you look at the research, people will argue like, oh, 73 00:03:27,480 --> 00:03:30,000 Speaker 3: you know, dynamic warmwork doesn't really prevent injury, and it 74 00:03:30,040 --> 00:03:32,560 Speaker 3: doesn't do this, it doesn't do that. But if you 75 00:03:32,680 --> 00:03:35,520 Speaker 3: look at what it does, it activates your nervous system. 76 00:03:35,640 --> 00:03:37,520 Speaker 3: So if we can just spend a few minutes prior 77 00:03:37,680 --> 00:03:40,520 Speaker 3: to getting out there and just doing some warm ups 78 00:03:40,560 --> 00:03:43,080 Speaker 3: and kind of easing your body into it, you will 79 00:03:43,160 --> 00:03:45,560 Speaker 3: help increase the blood flow, so you will prep yourself 80 00:03:45,600 --> 00:03:47,440 Speaker 3: better than just going out there cold. So it is 81 00:03:47,520 --> 00:03:50,840 Speaker 3: really important. But you know, unfortunately you hear people on 82 00:03:50,960 --> 00:03:52,680 Speaker 3: social media fighting like, oh, it's not that good. No, 83 00:03:52,960 --> 00:03:55,080 Speaker 3: it is. Think about in the theory what we're doing 84 00:03:55,120 --> 00:03:57,240 Speaker 3: and what we're trying to do so and I mean, 85 00:03:57,320 --> 00:03:59,920 Speaker 3: recovery is just a whole other aspect. We'll get it 86 00:04:00,080 --> 00:04:02,720 Speaker 3: to that further, but it's just a whole another ballgame. 87 00:04:02,760 --> 00:04:06,440 Speaker 3: And how important it really is, I can't stress it enough, 88 00:04:07,320 --> 00:04:10,160 Speaker 3: And especially in a time where we're always jumping from 89 00:04:10,240 --> 00:04:12,280 Speaker 3: one thing to one thing. It's really important that we 90 00:04:12,360 --> 00:04:15,280 Speaker 3: actually allow ourselves to relax and get into that parasympathetic 91 00:04:15,560 --> 00:04:18,600 Speaker 3: sympathetic state and just really relax and get the bottery 92 00:04:18,600 --> 00:04:22,080 Speaker 3: recover and create that antabolic state so we actually recover 93 00:04:22,240 --> 00:04:24,440 Speaker 3: and heal better so that we prepare ourselves for all 94 00:04:24,520 --> 00:04:25,960 Speaker 3: future activity afterwards. 95 00:04:26,200 --> 00:04:29,800 Speaker 1: So you kind of just eased us into the topic 96 00:04:29,960 --> 00:04:34,200 Speaker 1: of what is recovery, right. Recovery is taking the necessary 97 00:04:34,320 --> 00:04:38,920 Speaker 1: steps or the necessary actions that you can to help 98 00:04:39,000 --> 00:04:43,760 Speaker 1: your body better show up for your next bout of effort. 99 00:04:44,080 --> 00:04:47,719 Speaker 3: Thanks that right, Yeah, exactly, So what we're doing in recovery, 100 00:04:47,720 --> 00:04:49,760 Speaker 3: I always tell people the main thing in recovery is 101 00:04:50,400 --> 00:04:53,120 Speaker 3: you're getting yourself into that parasympathetic state, which is that 102 00:04:53,240 --> 00:04:56,039 Speaker 3: rest and relaxation state, and allowing your body to recover. 103 00:04:56,160 --> 00:05:00,480 Speaker 3: And we're using modalities that are passive at times, increase 104 00:05:00,520 --> 00:05:02,120 Speaker 3: blood flow to the air to get more blood flow 105 00:05:02,160 --> 00:05:04,200 Speaker 3: and ouction to the tissue so that your body actually 106 00:05:04,320 --> 00:05:07,479 Speaker 3: heals as opposed to just saying in that catabolic state, 107 00:05:07,520 --> 00:05:10,040 Speaker 3: which is that like stressful state where our body is 108 00:05:10,120 --> 00:05:12,760 Speaker 3: training in. So if we can get ourselves into an 109 00:05:12,760 --> 00:05:15,680 Speaker 3: anabolic state a little better and more frequently. It will 110 00:05:15,760 --> 00:05:18,920 Speaker 3: just help us in the future. And I mean it's important. 111 00:05:19,000 --> 00:05:22,440 Speaker 3: And people talk about injury prevention. How you know, this 112 00:05:22,560 --> 00:05:25,120 Speaker 3: doesn't really matter? This does It's all about strengthening. Yeah, 113 00:05:25,120 --> 00:05:28,559 Speaker 3: it is about strengthening. But we have to relax as individuals, Okay, 114 00:05:28,920 --> 00:05:31,120 Speaker 3: if we don't get enough sleep. And it's a whole thing. 115 00:05:31,160 --> 00:05:32,560 Speaker 3: And I can go on and on about this. It's 116 00:05:33,320 --> 00:05:36,840 Speaker 3: it's everything. It's not just one thing versus the other. 117 00:05:37,000 --> 00:05:39,000 Speaker 3: It's not like, oh, hey, yeah I do my recovery, 118 00:05:39,040 --> 00:05:41,599 Speaker 3: I stretch or someone else's like, yeah, but I film role. 119 00:05:42,680 --> 00:05:45,400 Speaker 3: It's not about that. It's about creating that lifestyle, okay, 120 00:05:45,520 --> 00:05:47,960 Speaker 3: And it starts with it starts with those things, but 121 00:05:48,080 --> 00:05:55,160 Speaker 3: it also incorporates rest, relaxation, meditation, nutrition, it's everything. It's 122 00:05:55,200 --> 00:05:58,039 Speaker 3: bringing it all together to create that aspect of things. 123 00:05:58,080 --> 00:06:01,720 Speaker 3: And in twenty nineteen, we're so innovative on technology that 124 00:06:02,160 --> 00:06:04,719 Speaker 3: there are modalities that can be used in many different 125 00:06:04,720 --> 00:06:07,160 Speaker 3: ways that can help us. And there's no reason why 126 00:06:07,160 --> 00:06:10,040 Speaker 3: we shouldn't have. But I think the biggest problem is 127 00:06:10,120 --> 00:06:12,479 Speaker 3: people look for quick fixes, right, And there's no such 128 00:06:12,520 --> 00:06:14,560 Speaker 3: thing as a quick fix, right, And you want to 129 00:06:14,560 --> 00:06:16,760 Speaker 3: spend your money on quick fixes or go to the 130 00:06:16,880 --> 00:06:20,000 Speaker 3: nearest trend or the a celebrity blog post about something. 131 00:06:20,080 --> 00:06:23,160 Speaker 3: It's that's okay, but you're really not doing what you 132 00:06:23,160 --> 00:06:23,560 Speaker 3: should be. 133 00:06:23,560 --> 00:06:26,360 Speaker 2: Doing, right, Okay, So then let's break down and you 134 00:06:26,480 --> 00:06:30,880 Speaker 2: started to just now the different types of categories of recovery. 135 00:06:30,960 --> 00:06:33,520 Speaker 1: Right, So the first thing you mentioned sleep. 136 00:06:33,960 --> 00:06:37,000 Speaker 2: Obviously, I feel like that is probably one of the 137 00:06:37,200 --> 00:06:42,760 Speaker 2: most overlooked but easy quick fixes for someone to make 138 00:06:42,839 --> 00:06:46,200 Speaker 2: in their regular routine to recover better. It's just a 139 00:06:46,400 --> 00:06:49,840 Speaker 2: change of habit, right for some people. I mean, we 140 00:06:49,960 --> 00:06:52,240 Speaker 2: keep bringing up New York. Obviously it's relevant to where 141 00:06:52,320 --> 00:06:55,080 Speaker 2: we are. But when you're going and going and going, 142 00:06:55,120 --> 00:06:56,920 Speaker 2: and you're trying to fit everything in, like, at some 143 00:06:57,200 --> 00:07:00,440 Speaker 2: point you need to figure out what your priority are. 144 00:07:00,480 --> 00:07:03,800 Speaker 2: And so for recovery, one of the easiest quickest things 145 00:07:03,880 --> 00:07:05,840 Speaker 2: you can do is just by getting more sleep. So 146 00:07:05,920 --> 00:07:10,560 Speaker 2: what happens during that sleep cycle that's so critical for recovery. 147 00:07:10,400 --> 00:07:13,200 Speaker 3: Well, it's that rest and relaxation, that sleep cycle where 148 00:07:13,200 --> 00:07:16,400 Speaker 3: your body actually repairs itself. So you're creating that state 149 00:07:16,440 --> 00:07:19,240 Speaker 3: and you're changing your body into that anabolic phase where 150 00:07:19,280 --> 00:07:22,000 Speaker 3: it actually starts to recover. People think anabolic and that's 151 00:07:22,120 --> 00:07:25,760 Speaker 3: they think, like anabolic muscle and such. Catabolic is actually 152 00:07:25,800 --> 00:07:28,640 Speaker 3: where you're training. Anabolic is where your body's recovering and 153 00:07:28,760 --> 00:07:31,680 Speaker 3: repairing itself, and it's order for sleep. You have to 154 00:07:31,760 --> 00:07:34,760 Speaker 3: do that. So the biggest thing is I always think 155 00:07:35,040 --> 00:07:37,400 Speaker 3: people tell me, and unfortunately in your sea heer all 156 00:07:37,440 --> 00:07:39,280 Speaker 3: time people say like, oh, I'll sleep when I die, 157 00:07:39,360 --> 00:07:44,840 Speaker 3: I'll do that. No, I'm really sorry. But like, and 158 00:07:44,960 --> 00:07:47,920 Speaker 3: as we get older, people say we don't need sleep, 159 00:07:48,000 --> 00:07:49,920 Speaker 3: We don't need as much sleep as we did when 160 00:07:49,960 --> 00:07:52,720 Speaker 3: we're younger. No, that's incorrect. The research actually shows that 161 00:07:52,760 --> 00:07:55,120 Speaker 3: we need more sleep because a body needs more time 162 00:07:55,200 --> 00:07:58,160 Speaker 3: to recover. Okay, so you have to get your sleep. 163 00:07:58,240 --> 00:08:00,280 Speaker 3: And I talk to a lot of my app please 164 00:08:00,320 --> 00:08:02,280 Speaker 3: about this. They say, oh, you know, I've been traveling, 165 00:08:02,320 --> 00:08:03,880 Speaker 3: I have all this going on, but I have to 166 00:08:03,920 --> 00:08:06,600 Speaker 3: get my training in. And I'm like, no, listen, if 167 00:08:06,640 --> 00:08:08,680 Speaker 3: it's a late night and you want to get that 168 00:08:08,800 --> 00:08:11,840 Speaker 3: extra workout in, I'd rather you just go to sleep. Yeah, 169 00:08:12,120 --> 00:08:15,040 Speaker 3: just go to sleep and rest because your body has 170 00:08:15,160 --> 00:08:18,160 Speaker 3: to prepare itself. Your body has to recover. Our body 171 00:08:18,400 --> 00:08:21,440 Speaker 3: is an engine, right, and that thing rests and it 172 00:08:22,040 --> 00:08:25,680 Speaker 3: fuels itself and it gets everything going together. And in 173 00:08:25,840 --> 00:08:28,560 Speaker 3: order to get those processes is moving, you have to 174 00:08:28,680 --> 00:08:31,160 Speaker 3: rest and relax, get into that catabox state against that 175 00:08:31,240 --> 00:08:36,120 Speaker 3: parasympathetic state. And if you have trouble sleeping, okay, there 176 00:08:36,160 --> 00:08:37,840 Speaker 3: are things you can do. Shut down. 177 00:08:38,040 --> 00:08:38,280 Speaker 1: Okay. 178 00:08:39,120 --> 00:08:41,760 Speaker 3: The biggest thing is the iPhone. There is an LED 179 00:08:41,880 --> 00:08:45,640 Speaker 3: screen on the iPhone, Okay, that will make us keep 180 00:08:45,720 --> 00:08:49,160 Speaker 3: us awake and the research shows that. So don't keep 181 00:08:49,200 --> 00:08:51,160 Speaker 3: your iPhone next to your bed or turn it over 182 00:08:51,280 --> 00:08:53,280 Speaker 3: or keep it away because if we start scrolling, we're 183 00:08:53,280 --> 00:08:55,280 Speaker 3: going to stay awake and it's going to affect our sleep. 184 00:08:56,040 --> 00:08:57,679 Speaker 3: I always say seven to eight hours. 185 00:08:57,800 --> 00:09:00,280 Speaker 2: Is the best I was gonna say, because that number 186 00:09:00,440 --> 00:09:02,920 Speaker 2: varies by on a case by case basis. And some 187 00:09:03,080 --> 00:09:05,360 Speaker 2: people I wear a whoop and I love the whoop 188 00:09:05,400 --> 00:09:07,720 Speaker 2: because it really breaks down the different phases of your 189 00:09:07,760 --> 00:09:09,480 Speaker 2: sleep and it tells you what you're getting. And I've 190 00:09:09,880 --> 00:09:12,800 Speaker 2: looked at other people's whoop data and they sleep for 191 00:09:12,920 --> 00:09:15,959 Speaker 2: like five hours, and their sleep success rates so to speak, 192 00:09:16,080 --> 00:09:19,080 Speaker 2: on device is like a ninety five percent success rate 193 00:09:19,160 --> 00:09:22,160 Speaker 2: because they somehow manage to get into like a deep 194 00:09:22,280 --> 00:09:24,160 Speaker 2: run sleep in a different way than I do. 195 00:09:24,360 --> 00:09:26,600 Speaker 1: So everybody obviously is different with what they need. 196 00:09:26,720 --> 00:09:30,480 Speaker 3: Yeah, it's higher quality sleep. Yeah, uninterrupted sleep. And when 197 00:09:30,520 --> 00:09:32,480 Speaker 3: you check these devices and see a lot of the 198 00:09:32,520 --> 00:09:34,839 Speaker 3: times people don't know this, but they're waking up throughout 199 00:09:34,880 --> 00:09:37,480 Speaker 3: their night, right, And there's a lot of people that 200 00:09:37,559 --> 00:09:40,160 Speaker 3: struggle with this. But if you are waking up throughout 201 00:09:40,200 --> 00:09:42,839 Speaker 3: the night, there are certain things that I recommend that 202 00:09:42,880 --> 00:09:45,680 Speaker 3: you try. One movie or I phone right, get that away, 203 00:09:46,000 --> 00:09:48,679 Speaker 3: maybe shut down a half hour prior, or don't get 204 00:09:48,720 --> 00:09:51,800 Speaker 3: off the work computer, get off things. Don't watch TV 205 00:09:51,960 --> 00:09:54,240 Speaker 3: in bed either. That will keep you awake. Some people 206 00:09:54,240 --> 00:09:55,800 Speaker 3: say it helps you fall asleep, but also wakes you 207 00:09:55,880 --> 00:09:58,319 Speaker 3: up in the night. Okay, if you keeping exactly. Yeah, 208 00:09:58,320 --> 00:10:02,480 Speaker 3: it's light. When we sleep in the light, we don't 209 00:10:02,480 --> 00:10:05,240 Speaker 3: release melatonin which helps us sleep. So another thing is 210 00:10:05,320 --> 00:10:07,520 Speaker 3: get blackout chades or close all your shades or shut 211 00:10:07,559 --> 00:10:11,160 Speaker 3: everything down, because we need a dark state to actually 212 00:10:11,200 --> 00:10:14,120 Speaker 3: release smeltonin and decrease stress levels in our brain so 213 00:10:14,120 --> 00:10:16,000 Speaker 3: that you actually start to relax and go to sleep. 214 00:10:16,880 --> 00:10:20,320 Speaker 3: Another thing that I use actually is Sage. Sage Wellness 215 00:10:20,360 --> 00:10:21,240 Speaker 3: makes essential oils. 216 00:10:21,520 --> 00:10:23,959 Speaker 1: I love that I have one of their diffusers in 217 00:10:24,040 --> 00:10:24,400 Speaker 1: my room. 218 00:10:24,440 --> 00:10:27,079 Speaker 3: I have three of them around it. Yeah, it's wild. 219 00:10:27,240 --> 00:10:30,320 Speaker 3: So before I go to sleep, we set them all 220 00:10:30,480 --> 00:10:32,199 Speaker 3: up and we put all the oils in them. So 221 00:10:32,240 --> 00:10:35,160 Speaker 3: I use tranquility at night and it helps me relax. 222 00:10:35,360 --> 00:10:37,480 Speaker 3: So if it helps me relax, and I breathe tranquility 223 00:10:37,520 --> 00:10:40,200 Speaker 3: and I also use es Central Oils sleep Well, which 224 00:10:40,280 --> 00:10:42,319 Speaker 3: is a central oil mixture that I rub in my 225 00:10:42,400 --> 00:10:44,599 Speaker 3: hands my palms and I take three deep breaths of 226 00:10:44,679 --> 00:10:45,640 Speaker 3: it before I go to sleep. 227 00:10:46,480 --> 00:10:49,440 Speaker 1: And I think, visiting that's happening night. 228 00:10:50,760 --> 00:10:56,719 Speaker 3: I do know I have my routine, but you know what, 229 00:10:56,960 --> 00:10:59,240 Speaker 3: I sleep really well, and I sleep like a baby 230 00:10:59,280 --> 00:11:01,720 Speaker 3: at night. I wake up well or rested. 231 00:11:02,040 --> 00:11:04,760 Speaker 1: And hitlers just need to take some deep breaths. 232 00:11:04,920 --> 00:11:05,160 Speaker 2: You do. 233 00:11:05,520 --> 00:11:08,120 Speaker 3: And I didn't know how important this was because when 234 00:11:08,160 --> 00:11:11,240 Speaker 3: we first started our business, I was like, go go, go, 235 00:11:11,360 --> 00:11:14,839 Speaker 3: go go. And I realized that in the morning I 236 00:11:15,000 --> 00:11:17,240 Speaker 3: was a little delayed in my in my functioning. Okay, 237 00:11:17,320 --> 00:11:19,080 Speaker 3: it took me a while to wake up the next 238 00:11:19,160 --> 00:11:21,480 Speaker 3: day and my brain wasn't firing as good, so my 239 00:11:21,520 --> 00:11:23,240 Speaker 3: brain power wasn't as good as I thought it was. 240 00:11:23,600 --> 00:11:25,679 Speaker 3: And then I started over the I would say I 241 00:11:25,760 --> 00:11:28,480 Speaker 3: made the change really about two years ago, but over 242 00:11:28,559 --> 00:11:32,520 Speaker 3: the past I would say six to seven months, I 243 00:11:32,720 --> 00:11:35,640 Speaker 3: really made sure to completely shut down, and man, I 244 00:11:35,760 --> 00:11:38,120 Speaker 3: sleep like a baby now and I wake up in 245 00:11:38,160 --> 00:11:40,640 Speaker 3: the morning and I feel can I curse right now? 246 00:11:41,760 --> 00:11:42,040 Speaker 1: Okay? 247 00:11:42,640 --> 00:11:44,000 Speaker 3: Was that? Okay? It feels great? 248 00:11:44,040 --> 00:11:46,840 Speaker 1: Okay, So yeah, I just feel. 249 00:11:46,679 --> 00:11:49,200 Speaker 3: Great in the morning and it's made a huge difference. 250 00:11:49,280 --> 00:11:53,240 Speaker 3: Is to sleep. So my recommendation to everyone is, I 251 00:11:53,320 --> 00:11:56,679 Speaker 3: know it's people say five, and there's research that shows 252 00:11:56,679 --> 00:11:59,760 Speaker 3: you need at least six to seven, possibly eight. If 253 00:11:59,800 --> 00:12:02,079 Speaker 3: you're that one percent of people can function on a 254 00:12:02,120 --> 00:12:05,599 Speaker 3: low level sleep. Remember, if you take two things, and 255 00:12:05,679 --> 00:12:08,240 Speaker 3: there's research that shows this. If you take someone who's 256 00:12:08,320 --> 00:12:11,439 Speaker 3: drunk and you take someone who is fatigued lack of sleep, 257 00:12:11,640 --> 00:12:13,960 Speaker 3: and you test them in their reaction time, the person 258 00:12:14,000 --> 00:12:15,920 Speaker 3: who's drunk has a better reaction time than the person 259 00:12:16,000 --> 00:12:18,520 Speaker 3: didn't get their sleep. Interesting, So if you think of 260 00:12:18,559 --> 00:12:20,680 Speaker 3: it that way, you'd rather show up to an event 261 00:12:20,960 --> 00:12:24,439 Speaker 3: drunk than with the lack of sleep. All right, So 262 00:12:24,520 --> 00:12:27,520 Speaker 3: you have to get your sleep six seven hours eight ideally, 263 00:12:28,760 --> 00:12:30,200 Speaker 3: but try not to be one of those who can 264 00:12:30,240 --> 00:12:32,480 Speaker 3: function on four to five because it's not realistic. 265 00:12:32,559 --> 00:12:35,560 Speaker 2: It's not realistic, Okay, so sleep super important to recovery. 266 00:12:35,679 --> 00:12:37,840 Speaker 2: Then I feel like the next thing that people think 267 00:12:37,840 --> 00:12:40,439 Speaker 2: about when they think recovery is taking the time to stretch. So, 268 00:12:40,600 --> 00:12:44,760 Speaker 2: first of all, tell me briefly, what does stretching do 269 00:12:45,040 --> 00:12:45,680 Speaker 2: for your body? 270 00:12:46,520 --> 00:12:48,320 Speaker 3: Okay, this is a tough topic. People can get mad 271 00:12:48,360 --> 00:12:48,959 Speaker 3: at me when I say this. 272 00:12:49,040 --> 00:12:49,440 Speaker 1: I'm ready. 273 00:12:49,440 --> 00:12:54,559 Speaker 3: Okay. Stretching does not lengthen your tissue. Okay, controversial, it 274 00:12:54,600 --> 00:12:57,400 Speaker 3: does hurt it here. First, Okay, if you have a 275 00:12:57,720 --> 00:13:00,240 Speaker 3: contractor in your post top and you need more range 276 00:13:00,280 --> 00:13:03,400 Speaker 3: of motion, yeah, okay, you stretch. You create a neurological 277 00:13:03,480 --> 00:13:05,839 Speaker 3: change so the body eases into it and then you 278 00:13:05,960 --> 00:13:10,280 Speaker 3: can go further into the range of motion. If stretching 279 00:13:10,559 --> 00:13:13,360 Speaker 3: change the length of your tissue, then we would be 280 00:13:13,480 --> 00:13:17,040 Speaker 3: like stretch armstrong. Oh, it creates a neurological change that 281 00:13:17,040 --> 00:13:19,000 Speaker 3: allows us to go deeper into the tissue. That's all 282 00:13:19,000 --> 00:13:21,719 Speaker 3: it does. It doesn't actually lengthen your tissue. Okay, you 283 00:13:21,800 --> 00:13:23,040 Speaker 3: can't length their own tissues like that. 284 00:13:23,120 --> 00:13:24,600 Speaker 1: Why is stretching important? 285 00:13:25,280 --> 00:13:29,960 Speaker 3: Great? So I think stretching is important depending on how 286 00:13:30,000 --> 00:13:34,680 Speaker 3: you use it. Dynamic stretching, like we said, it's people 287 00:13:34,800 --> 00:13:38,880 Speaker 3: say that there's research that shows it only increases your 288 00:13:38,920 --> 00:13:40,839 Speaker 3: range of motion for about thirty minutes post doing it. 289 00:13:41,559 --> 00:13:43,600 Speaker 3: We don't know. It's a gray area. That's science right, 290 00:13:44,200 --> 00:13:47,280 Speaker 3: it's up and down. It's not black and white, it's gray. 291 00:13:48,040 --> 00:13:50,480 Speaker 3: But we do know that dynamic stretching prior to activity 292 00:13:50,480 --> 00:13:52,720 Speaker 3: will activate your nervous system. And if we can activate 293 00:13:52,720 --> 00:13:55,320 Speaker 3: your sympathetic nervous system, your fight or flight and increased 294 00:13:55,360 --> 00:13:57,319 Speaker 3: blood float to the area to get your body warmed 295 00:13:57,360 --> 00:14:00,560 Speaker 3: up and get it ready to go, that's great. Stretching 296 00:14:00,640 --> 00:14:02,520 Speaker 3: is what I really love, especially for runners prior to 297 00:14:02,640 --> 00:14:05,760 Speaker 3: getting out there. Static stretching prior to activity, I do 298 00:14:05,840 --> 00:14:09,560 Speaker 3: not recommend it. There is research that shows that static 299 00:14:09,600 --> 00:14:12,280 Speaker 3: stretching prior to activity will actually decrease your force output 300 00:14:13,280 --> 00:14:15,800 Speaker 3: because you think about it, your relax your nervous system, 301 00:14:15,840 --> 00:14:18,480 Speaker 3: you get deeper into the area. Okay, so you're actually 302 00:14:18,559 --> 00:14:22,440 Speaker 3: causing a power sympathetic state with a static stretching, So 303 00:14:22,440 --> 00:14:23,880 Speaker 3: you're allowing your bid to get into that rest and 304 00:14:23,960 --> 00:14:26,760 Speaker 3: relaxation or really want to create an up regulation of 305 00:14:26,800 --> 00:14:29,280 Speaker 3: the sympathetic nervous system to get a fight or flight. 306 00:14:29,480 --> 00:14:32,000 Speaker 3: So if you're going to static stretches, and I'm not 307 00:14:32,120 --> 00:14:35,080 Speaker 3: saying don't do it, just do it after, do it 308 00:14:35,120 --> 00:14:37,600 Speaker 3: before you go to sleep. Because I love yoga, and 309 00:14:37,720 --> 00:14:41,240 Speaker 3: yoga yoga is really based off long static hold. But 310 00:14:41,920 --> 00:14:44,480 Speaker 3: please realize that you're you shouldn't be doing anything after 311 00:14:44,520 --> 00:14:47,360 Speaker 3: you do this right, Okay, that's what stressed and relaxation. 312 00:14:47,480 --> 00:14:49,320 Speaker 3: And people are like, oh, you know what. There are 313 00:14:49,320 --> 00:14:53,760 Speaker 3: certain studios that do flows. Yeah, but that's not static stretching. Okay, 314 00:14:53,800 --> 00:14:57,080 Speaker 3: that's flowing. That's different. That's why you're revved up. So 315 00:14:57,120 --> 00:14:59,000 Speaker 3: if you're going to do long stretching like we did 316 00:14:59,080 --> 00:15:00,720 Speaker 3: when we were kids, just do it before you go 317 00:15:00,800 --> 00:15:02,000 Speaker 3: to sleep, and do it at the end of your 318 00:15:02,120 --> 00:15:05,120 Speaker 3: day prior to activity. I would say, please stick to 319 00:15:05,200 --> 00:15:08,360 Speaker 3: dynamic stretching just to activate the nervous system. Get your 320 00:15:08,440 --> 00:15:11,920 Speaker 3: muscles ready because you don't want to hold things for 321 00:15:12,000 --> 00:15:14,800 Speaker 3: too long because you can affect your force out. 322 00:15:15,280 --> 00:15:18,080 Speaker 2: Got it, Okay, So stretching is important, just when you 323 00:15:18,200 --> 00:15:22,640 Speaker 2: do it right. So dynamic before static after rule number one, okay, 324 00:15:23,080 --> 00:15:25,440 Speaker 2: and then other things of recovery. I mean, there's a 325 00:15:25,520 --> 00:15:27,600 Speaker 2: lot of jazzy things before we get to the super 326 00:15:27,680 --> 00:15:32,240 Speaker 2: jazzy things. Let's keep it simple and talk foam rolling 327 00:15:32,600 --> 00:15:36,760 Speaker 2: lacrosse ball, other self mild fascial release tools. 328 00:15:37,080 --> 00:15:38,920 Speaker 3: Yeah, so I just want to put this out there 329 00:15:39,040 --> 00:15:41,200 Speaker 3: that for those of you who think foam rolling is 330 00:15:41,280 --> 00:15:44,640 Speaker 3: only a recovery, it's also a warm up tool. That 331 00:15:44,840 --> 00:15:47,960 Speaker 3: being said, foam rolling is similar in a way that 332 00:15:47,960 --> 00:15:49,720 Speaker 3: if you do it for like fifteen to thirty seconds 333 00:15:49,760 --> 00:15:52,120 Speaker 3: per muscle group as opposed to ninety two hundred and 334 00:15:52,120 --> 00:15:54,920 Speaker 3: twenty seconds, all right, fifteen to thirty seconds the area 335 00:15:54,920 --> 00:15:56,960 Speaker 3: will increase the blood flow. It's a self massage, it's 336 00:15:56,960 --> 00:16:00,320 Speaker 3: a self mile fascial release, what we call it. Thirty 337 00:16:00,360 --> 00:16:03,440 Speaker 3: seconds prior can regulate the sympathetic nervous system, get things 338 00:16:03,480 --> 00:16:06,120 Speaker 3: firing and increasing blood flow to the area, ideally what 339 00:16:06,240 --> 00:16:08,680 Speaker 3: we want prior to getting after on your runs, right, 340 00:16:09,400 --> 00:16:10,040 Speaker 3: you foam roll. 341 00:16:10,000 --> 00:16:12,680 Speaker 1: Prior right, sometimes on the long runs, Yeah. 342 00:16:12,560 --> 00:16:16,040 Speaker 3: Exactly, so you warm yourself up. My recommendation is really 343 00:16:16,600 --> 00:16:19,960 Speaker 3: as well using that, especially on cold days before we 344 00:16:20,040 --> 00:16:22,240 Speaker 3: go out there, just get the blood flow to go. 345 00:16:22,360 --> 00:16:24,400 Speaker 3: And so if you can get everything blood flow going 346 00:16:25,120 --> 00:16:27,560 Speaker 3: before you get out into the cold weather, especially where 347 00:16:27,560 --> 00:16:31,480 Speaker 3: we're approaching these months. And also breathe deep breaths when 348 00:16:31,520 --> 00:16:34,240 Speaker 3: you're inside prior to going outside. Because by doing that, 349 00:16:34,280 --> 00:16:36,560 Speaker 3: you're actually lubricating your lungs inside. I think we did 350 00:16:36,600 --> 00:16:37,880 Speaker 3: an article on this year's ago. 351 00:16:38,200 --> 00:16:41,120 Speaker 1: I actually have another one on deck that i'll email. 352 00:16:41,440 --> 00:16:42,920 Speaker 1: I'm going to email you about tomorrow. 353 00:16:43,200 --> 00:16:45,880 Speaker 3: So yeah, like if the power of breath work, that's 354 00:16:45,920 --> 00:16:48,680 Speaker 3: so funny. I just remember that if you lubricate your 355 00:16:48,720 --> 00:16:51,400 Speaker 3: lungs prior, you'll just prep yourself a little better. But 356 00:16:51,480 --> 00:16:55,240 Speaker 3: foam rolling after similar to stretching, you want longer period. 357 00:16:55,360 --> 00:16:57,760 Speaker 3: So I recommend ninety to one hundred and twenty seconds 358 00:16:57,840 --> 00:17:03,080 Speaker 3: per muscle group after And why is that specifically because 359 00:17:03,120 --> 00:17:06,040 Speaker 3: you want to down regulate your sympathetic and upregulate your 360 00:17:06,040 --> 00:17:08,760 Speaker 3: powa sympathetic. So really get into that rest and relaxation. 361 00:17:08,960 --> 00:17:12,000 Speaker 3: So pia sympathetic is our rest and relaxation system, so 362 00:17:12,119 --> 00:17:14,680 Speaker 3: allowing your boy to recover. That's the problem is we 363 00:17:14,720 --> 00:17:17,359 Speaker 3: always stay in those sympathetic systems because they're always running around. 364 00:17:17,400 --> 00:17:19,600 Speaker 3: So we want to rest. We want to create that 365 00:17:19,640 --> 00:17:22,480 Speaker 3: pirosympathetic state and get into that catabolic state of recovery. 366 00:17:23,400 --> 00:17:25,480 Speaker 2: The big also talk about, but we also talk about 367 00:17:25,480 --> 00:17:28,439 Speaker 2: the muscle knots. So talk to me about that because 368 00:17:28,440 --> 00:17:30,000 Speaker 2: I think a lot of people are like, oh my god, 369 00:17:30,040 --> 00:17:32,000 Speaker 2: my muscles are so nodded up, I need to foam roll. 370 00:17:32,040 --> 00:17:33,800 Speaker 2: I don't foam roll on my legs are awful? 371 00:17:34,200 --> 00:17:35,239 Speaker 3: Are they really not? It up? 372 00:17:35,280 --> 00:17:37,480 Speaker 2: But really, what's so? 373 00:17:37,600 --> 00:17:40,480 Speaker 3: There could be some adhesions in this issues, but really 374 00:17:40,520 --> 00:17:44,399 Speaker 3: I think the ahesions are more like fascial adhesions. So 375 00:17:44,520 --> 00:17:46,720 Speaker 3: fascia is basically the spider web matrix to the body 376 00:17:46,760 --> 00:17:51,080 Speaker 3: that holds our muscles together, right, and our muscles can't not. 377 00:17:51,640 --> 00:17:56,040 Speaker 3: Our fibers don't not. That's it. They can't happen. So Unfortunately, 378 00:17:56,040 --> 00:17:58,240 Speaker 3: in like the nineties and early two thousands, when I 379 00:17:58,280 --> 00:18:00,479 Speaker 3: was in physio school, people would talk about like breaking 380 00:18:00,560 --> 00:18:02,720 Speaker 3: up the knots and adhesions and your tissue, and I 381 00:18:02,760 --> 00:18:05,520 Speaker 3: wouldn't say, you're actually doing that. It's more about blood 382 00:18:05,520 --> 00:18:08,920 Speaker 3: flow creating that nervous system change. And you know, in 383 00:18:08,960 --> 00:18:10,520 Speaker 3: a few years now if they say all of a sudden, 384 00:18:10,600 --> 00:18:13,160 Speaker 3: you can create knots in your muscle, that I didn't. 385 00:18:13,280 --> 00:18:16,200 Speaker 3: We didn't know that. And you know, that's science, and 386 00:18:16,240 --> 00:18:17,760 Speaker 3: I hope that something comes up in that way. But 387 00:18:18,960 --> 00:18:22,199 Speaker 3: tips on foam rolling are huge. I would say ninety 388 00:18:22,320 --> 00:18:26,720 Speaker 3: nine percent of my patients including athletes, foam roll incorrectly. 389 00:18:27,760 --> 00:18:30,080 Speaker 3: People just kind of roll up and down and rock 390 00:18:30,160 --> 00:18:32,520 Speaker 3: that tissue up and down. But when you foam roll, 391 00:18:33,080 --> 00:18:35,560 Speaker 3: I think the best tips you can give are go 392 00:18:35,720 --> 00:18:37,960 Speaker 3: one inch at a time, stop and go side to 393 00:18:38,040 --> 00:18:40,560 Speaker 3: side when you feel like those quote unquote trigger points, 394 00:18:40,640 --> 00:18:43,480 Speaker 3: knots or adhesions, right, those are restrictions of something going 395 00:18:43,520 --> 00:18:46,440 Speaker 3: on in there. So just roll side to side as well, 396 00:18:46,560 --> 00:18:49,680 Speaker 3: not just up and down when you're doing it. It 397 00:18:49,840 --> 00:18:54,160 Speaker 3: shouldn't hurt. Okay, that's huge. People beat themselves up. Okay, 398 00:18:54,320 --> 00:18:56,960 Speaker 3: when you bruise your tissue actually slowing down the recovery phase. 399 00:18:57,400 --> 00:19:00,720 Speaker 3: So what I like to do is move people. Change 400 00:19:00,720 --> 00:19:03,080 Speaker 3: your body weight on it because foam rolling is body weight. 401 00:19:03,119 --> 00:19:05,119 Speaker 3: That's why we love foam rolling, because you're using your 402 00:19:05,200 --> 00:19:07,240 Speaker 3: own body weight to create and control the amount of 403 00:19:07,240 --> 00:19:10,440 Speaker 3: pressure in the area. So if you have too much 404 00:19:10,560 --> 00:19:13,440 Speaker 3: pain when you're doing your calf or so, just shift 405 00:19:13,480 --> 00:19:14,800 Speaker 3: your body weight off it a little bit, or if 406 00:19:14,840 --> 00:19:17,280 Speaker 3: it's not enough, then cross your leg over and shift 407 00:19:17,440 --> 00:19:20,440 Speaker 3: more body weight to it. But it should never hurt. 408 00:19:20,560 --> 00:19:22,960 Speaker 3: If you're hurting yourself, you're probably going too hard. You 409 00:19:23,000 --> 00:19:25,000 Speaker 3: shouldn't do that. You don't want to slow down your 410 00:19:25,080 --> 00:19:29,960 Speaker 3: recovery rate, So don't go too hard. Our body and 411 00:19:30,000 --> 00:19:32,120 Speaker 3: our receptors in our skin react when we walk into 412 00:19:32,160 --> 00:19:34,440 Speaker 3: a spider web, So why do you have to beat 413 00:19:34,480 --> 00:19:37,359 Speaker 3: yourself up to get a reaction? Right? Right, So don't 414 00:19:37,400 --> 00:19:40,159 Speaker 3: be too hard, don't the worst The word that I 415 00:19:40,320 --> 00:19:42,960 Speaker 3: hate is that word mash. People use that word. You 416 00:19:43,000 --> 00:19:45,920 Speaker 3: want to mash yourself. No, you don't take it. Don't 417 00:19:45,960 --> 00:19:49,000 Speaker 3: hurt yourself. This is your body. Don't do that. I know, 418 00:19:49,160 --> 00:19:52,480 Speaker 3: relax a little bit. So yeah, just kind of ease 419 00:19:52,520 --> 00:19:55,159 Speaker 3: into it, shift your body weight around, but you know, 420 00:19:55,520 --> 00:19:57,200 Speaker 3: you want to increase the blood float to the area 421 00:19:57,960 --> 00:20:00,320 Speaker 3: ninety two hundred and twenty seconds per muscle group after 422 00:20:00,880 --> 00:20:04,639 Speaker 3: create that power sympathetic state, a regulation of there downregulate 423 00:20:04,680 --> 00:20:07,159 Speaker 3: your sympathetic state, and just start that recovery phase and 424 00:20:07,200 --> 00:20:08,119 Speaker 3: that rest and relaxation. 425 00:20:08,320 --> 00:20:10,320 Speaker 2: Got it. And you guys have videos of this kind 426 00:20:10,359 --> 00:20:13,560 Speaker 2: of stuff on your website, but correct, we do, so okay, well, 427 00:20:14,119 --> 00:20:17,000 Speaker 2: I'll make sure to put some links to some major 428 00:20:17,080 --> 00:20:18,560 Speaker 2: muscle groups that I think a lot of people are 429 00:20:18,600 --> 00:20:20,840 Speaker 2: targeting in the show notes to this episode, so you 430 00:20:20,920 --> 00:20:23,560 Speaker 2: guys can definitely check those out and then also it 431 00:20:23,640 --> 00:20:26,640 Speaker 2: seems to me like this instance would be a good 432 00:20:26,720 --> 00:20:29,640 Speaker 2: time to also talk about like massage guns, whether that's. 433 00:20:29,720 --> 00:20:32,200 Speaker 1: The therap gun or the hyperbole or whatever your choice 434 00:20:32,240 --> 00:20:32,440 Speaker 1: might be. 435 00:20:32,640 --> 00:20:36,840 Speaker 2: If you own one of these devices, these vibrational therapy 436 00:20:36,960 --> 00:20:39,879 Speaker 2: devices that a lot of people use in lieu of 437 00:20:40,200 --> 00:20:42,520 Speaker 2: reaching for a film roller, and why would someone lean 438 00:20:42,600 --> 00:20:45,480 Speaker 2: into one of these versus a film roller, Because it 439 00:20:45,560 --> 00:20:48,520 Speaker 2: seems to me, per your point, that it can be 440 00:20:48,600 --> 00:20:50,880 Speaker 2: an opportunity for maybe less pressure. 441 00:20:50,560 --> 00:20:53,200 Speaker 1: Than putting your entire body weight on one device at once. 442 00:20:53,400 --> 00:20:57,879 Speaker 3: Yeah, it's really personal preference, I would say. And you know, 443 00:20:58,119 --> 00:21:01,520 Speaker 3: unfortunately there's a cost associated with this as well. That's 444 00:21:01,520 --> 00:21:04,000 Speaker 3: why people use the crossballs. People like, oh why la crosseball? 445 00:21:04,160 --> 00:21:06,800 Speaker 3: They're just more convenient, easier to travel with, They're smaller, 446 00:21:06,920 --> 00:21:09,399 Speaker 3: they cost a dollar, you know, two dollars whatever you 447 00:21:09,480 --> 00:21:12,800 Speaker 3: pay for. But I actually love the Thera gun. I'm 448 00:21:12,800 --> 00:21:14,359 Speaker 3: a huge fan of the Thera gun. As you know, 449 00:21:14,400 --> 00:21:16,680 Speaker 3: I have ten of them in our office, all the 450 00:21:16,760 --> 00:21:20,640 Speaker 3: different types of it. I love the Thera gun because 451 00:21:21,000 --> 00:21:23,800 Speaker 3: of let's break this down, so let's think of the 452 00:21:23,880 --> 00:21:26,399 Speaker 3: Thera gun. First off, the head moves, I love that, 453 00:21:26,600 --> 00:21:28,920 Speaker 3: and it's easier erconomically for the person using it to 454 00:21:29,000 --> 00:21:32,080 Speaker 3: use it. The head is a twelve to I think 455 00:21:32,119 --> 00:21:34,879 Speaker 3: it's fifteen or sixteen millimeter amplitude on the head, so 456 00:21:34,960 --> 00:21:37,600 Speaker 3: the distance the head travels so it creates that vertical 457 00:21:38,000 --> 00:21:40,080 Speaker 3: pressure on the area, so about a half inch I 458 00:21:40,119 --> 00:21:42,720 Speaker 3: would say, and that if it's hitting the tissues, causing 459 00:21:42,760 --> 00:21:45,399 Speaker 3: a reperfusion of tissues, so increasing blood flow to the area. 460 00:21:46,000 --> 00:21:48,080 Speaker 3: The hurts also is about thirty five to forty herts, 461 00:21:48,119 --> 00:21:50,000 Speaker 3: okay when it's at as high speed, and there is 462 00:21:50,080 --> 00:21:52,639 Speaker 3: some research that shows that thirty five hurts can actually 463 00:21:52,880 --> 00:21:55,439 Speaker 3: make a change in the nervous system. It's very limited, 464 00:21:55,480 --> 00:21:57,719 Speaker 3: so in theory we don't know if the real numbers 465 00:21:57,760 --> 00:22:01,040 Speaker 3: twenty herts, twenty five, thirty five, but there's research on 466 00:22:01,160 --> 00:22:04,960 Speaker 3: vibration plates and unilateral aspects of it. But basically, you're 467 00:22:05,080 --> 00:22:06,760 Speaker 3: creating that thirty five to twenty herts in the area, 468 00:22:06,840 --> 00:22:09,160 Speaker 3: creating a change in the nervous system, increasing blood flow 469 00:22:09,200 --> 00:22:12,800 Speaker 3: to the area. I love it. The Also, the heads 470 00:22:12,920 --> 00:22:17,360 Speaker 3: of the new thera guns especially are a pu FHAM. 471 00:22:17,400 --> 00:22:20,800 Speaker 3: It's polyurethane form which is antimicrobial FHAM. It doesn't absorb sweat, 472 00:22:21,200 --> 00:22:23,920 Speaker 3: so it's great for all athletes. They don't absorb sweat. 473 00:22:24,400 --> 00:22:26,440 Speaker 3: It's not going to rip your skin at all. Because 474 00:22:26,440 --> 00:22:28,280 Speaker 3: a lot of these massage guns that get sent to 475 00:22:28,320 --> 00:22:31,520 Speaker 3: me have like plastic heads, and I've ripped my skin 476 00:22:31,600 --> 00:22:32,960 Speaker 3: with a few. I'm not going to name which ones, 477 00:22:33,119 --> 00:22:35,600 Speaker 3: and I'm not aggressive with it, but if that plastic 478 00:22:35,680 --> 00:22:37,440 Speaker 3: catches on your skin, you can actually rip your skin 479 00:22:37,480 --> 00:22:40,919 Speaker 3: a little bit. But I love you know, the percussive therapy, 480 00:22:41,600 --> 00:22:43,800 Speaker 3: but you have to use it correctly, right, So if 481 00:22:43,840 --> 00:22:45,879 Speaker 3: you're using it prior to activity, it's that same thing. 482 00:22:45,960 --> 00:22:48,520 Speaker 3: It's at fifteen to thirty seconds to stimulate the nervous 483 00:22:48,520 --> 00:22:51,600 Speaker 3: system and after that ninety to one hundred and twenty 484 00:22:51,680 --> 00:22:54,760 Speaker 3: seconds to create that down regulation and up regulate the 485 00:22:54,800 --> 00:22:57,560 Speaker 3: power sympathetic nervous system. I think the problem is that 486 00:22:57,800 --> 00:22:59,960 Speaker 3: people when they use them, actually just roll them around 487 00:23:00,040 --> 00:23:02,320 Speaker 3: your body. You shouldn't been doing that. You're almost should 488 00:23:02,359 --> 00:23:04,639 Speaker 3: get to the area and floated on the tissue, okay, 489 00:23:05,600 --> 00:23:07,440 Speaker 3: and the certain areas that you want to hold it 490 00:23:07,480 --> 00:23:09,320 Speaker 3: on for a little longer, so allow the tissue to 491 00:23:09,359 --> 00:23:10,920 Speaker 3: relax if you want to do that right. As a 492 00:23:10,960 --> 00:23:14,159 Speaker 3: recovery aspect, and then flush through the tissue. So I 493 00:23:14,280 --> 00:23:16,720 Speaker 3: use the calf for example, I use at the top 494 00:23:16,760 --> 00:23:19,040 Speaker 3: of the calf. Okay, hold it there for a little bit, 495 00:23:19,440 --> 00:23:21,720 Speaker 3: come down, flush through, hold it at the bottom, and 496 00:23:21,760 --> 00:23:24,639 Speaker 3: then flush through again. But the keyword just floated, right, 497 00:23:24,760 --> 00:23:26,160 Speaker 3: So you want to float it on tissue. Don't want 498 00:23:26,160 --> 00:23:27,840 Speaker 3: to dig it in. If you ever have you ever 499 00:23:28,000 --> 00:23:30,359 Speaker 3: used one before that you've actually hurt yourself because you've 500 00:23:30,400 --> 00:23:31,520 Speaker 3: dug in too much and filled through. 501 00:23:31,880 --> 00:23:34,560 Speaker 2: I feel yeah, I mean I feel like I use 502 00:23:34,640 --> 00:23:37,440 Speaker 2: the I personally have both hyberbolt and the Paragon. I 503 00:23:37,520 --> 00:23:41,560 Speaker 2: use the Farragun religiously, and I've definitely gotten to a 504 00:23:41,600 --> 00:23:43,040 Speaker 2: point where I'm like, oh, this is going to feel 505 00:23:43,080 --> 00:23:43,960 Speaker 2: really good tomorrow. 506 00:23:44,119 --> 00:23:45,399 Speaker 1: And then I'm like, no, you just. 507 00:23:45,400 --> 00:23:48,720 Speaker 3: Did wait too much. You wake up and hurt. That 508 00:23:48,880 --> 00:23:50,600 Speaker 3: hurts a little bit. Yeah, So you don't want to 509 00:23:50,680 --> 00:23:53,280 Speaker 3: do that, yeah, And so don't dig in. That's why 510 00:23:53,280 --> 00:23:55,080 Speaker 3: it's every one because I've done it to myself as well. 511 00:23:56,000 --> 00:23:58,639 Speaker 3: I've been uh, you know, about to go and a 512 00:23:58,720 --> 00:24:00,800 Speaker 3: run or about to do it. Actually recently, I was 513 00:24:00,840 --> 00:24:04,359 Speaker 3: at basketa played basketball and my butt was killing me 514 00:24:04,520 --> 00:24:06,280 Speaker 3: and I don't know what it was I just randomly 515 00:24:06,320 --> 00:24:08,639 Speaker 3: woke up with this pain in my glute and I 516 00:24:08,720 --> 00:24:10,480 Speaker 3: got onto the court and I had a theirg with 517 00:24:10,600 --> 00:24:13,480 Speaker 3: me and I just dug it into my side and literally, 518 00:24:13,560 --> 00:24:16,440 Speaker 3: within like ten to fifteen minutes, I dug in heart 519 00:24:16,560 --> 00:24:18,520 Speaker 3: my butt hurt. Yeah, and then I was like, why'd 520 00:24:18,560 --> 00:24:19,399 Speaker 3: you do that? Why'd you do that? 521 00:24:19,440 --> 00:24:20,000 Speaker 1: I did you do that? 522 00:24:20,200 --> 00:24:21,680 Speaker 3: The next you know better than that, you know, but 523 00:24:21,800 --> 00:24:23,239 Speaker 3: this is what we do. And then the next day 524 00:24:23,280 --> 00:24:25,080 Speaker 3: I woke up in the morning and it's still hurt. 525 00:24:25,400 --> 00:24:27,439 Speaker 3: So just be careful, don't dig in too much, floated 526 00:24:27,520 --> 00:24:31,320 Speaker 3: on the tissue. Learn from my mistakes, learn from our mistakes. Yeah, 527 00:24:31,400 --> 00:24:33,720 Speaker 3: but I think it's a great tool. It's a great 528 00:24:33,760 --> 00:24:35,560 Speaker 3: tool to have. It's a great tool to travel with. 529 00:24:36,960 --> 00:24:38,719 Speaker 3: My favorite one is that they're gonna and I love 530 00:24:38,760 --> 00:24:41,720 Speaker 3: the replacement heads you can change in the poly your thing. 531 00:24:42,600 --> 00:24:44,720 Speaker 3: So it's a good product. I mean, there's so many 532 00:24:44,760 --> 00:24:45,720 Speaker 3: good products out there. 533 00:24:45,960 --> 00:24:47,800 Speaker 1: Yeah, And I mean that kind of transitions us. 534 00:24:47,880 --> 00:24:50,159 Speaker 2: And I want to just cover these two items of 535 00:24:50,240 --> 00:24:54,920 Speaker 2: recovery rather quickly, the first two and I'm categorizing them together, 536 00:24:55,040 --> 00:24:57,080 Speaker 2: but they are so different, so I shouldn't be doing this. 537 00:24:57,240 --> 00:25:01,600 Speaker 2: But things like a power dot. So we're talking east 538 00:25:01,680 --> 00:25:05,480 Speaker 2: in therapy and then also compression boots. Very two different things, 539 00:25:05,680 --> 00:25:08,280 Speaker 2: but a lot of people for marathoning. Let's start with 540 00:25:08,280 --> 00:25:10,119 Speaker 2: the compression boots. You see a lot of people posting 541 00:25:10,200 --> 00:25:12,200 Speaker 2: instagrams and their legs are in these big black boots 542 00:25:12,240 --> 00:25:13,800 Speaker 2: and they sit there for thirty minutes. 543 00:25:14,040 --> 00:25:16,000 Speaker 1: What's the deal with that? Why is compression helpful? 544 00:25:16,040 --> 00:25:18,200 Speaker 3: Okay? So compression is helpful because it will increase the 545 00:25:18,240 --> 00:25:20,439 Speaker 3: blood flow backup. Okay, So increase the blood flow back 546 00:25:20,480 --> 00:25:23,680 Speaker 3: up to your heart rather the circulation of blood flow great, okay. 547 00:25:23,920 --> 00:25:25,800 Speaker 3: The biggest thing to We're in our feet all day 548 00:25:25,800 --> 00:25:28,439 Speaker 3: and we're running, so you have some pooling, some swelling 549 00:25:28,560 --> 00:25:31,400 Speaker 3: that's going distal towards your feet. It's a great way 550 00:25:31,480 --> 00:25:32,960 Speaker 3: to do it. And if you don't have access to 551 00:25:33,359 --> 00:25:35,040 Speaker 3: compression boots, get compression socks. 552 00:25:35,240 --> 00:25:35,520 Speaker 1: Okay. 553 00:25:35,600 --> 00:25:37,240 Speaker 3: So if you can increase the blood flow backup to 554 00:25:37,280 --> 00:25:40,480 Speaker 3: their improved circulation. In theory, what we're doing is helping 555 00:25:40,520 --> 00:25:42,400 Speaker 3: out with our recovery and increasing blood flow. 556 00:25:42,600 --> 00:25:43,119 Speaker 1: Let me tell you. 557 00:25:43,520 --> 00:25:47,000 Speaker 2: I went into Dan's office the day that I ran 558 00:25:47,160 --> 00:25:48,400 Speaker 2: twenty two miles last week. 559 00:25:48,760 --> 00:25:52,240 Speaker 1: I have never felt so good. Next day after a 560 00:25:52,320 --> 00:25:53,359 Speaker 1: run and you did all. 561 00:25:53,400 --> 00:25:55,920 Speaker 2: The next time, I did thirty minutes in the compression boots, 562 00:25:56,000 --> 00:25:59,280 Speaker 2: and then that night I did some EASTEM on my quads. 563 00:25:59,320 --> 00:26:01,320 Speaker 2: I have like a power and we can talk about 564 00:26:01,359 --> 00:26:03,359 Speaker 2: that what that is in a second, but I did 565 00:26:03,440 --> 00:26:05,280 Speaker 2: both of those that day. I have never felt so 566 00:26:05,359 --> 00:26:06,000 Speaker 2: good after a run. 567 00:26:06,080 --> 00:26:06,600 Speaker 3: It's amazing. 568 00:26:07,240 --> 00:26:11,520 Speaker 2: It was dramatically different, dramatically different. Okay so and then 569 00:26:11,600 --> 00:26:14,480 Speaker 2: okay so then also the EASTM therapy. So I feel 570 00:26:14,480 --> 00:26:16,159 Speaker 2: like this one's a little bit more tricky to navigate 571 00:26:16,200 --> 00:26:19,359 Speaker 2: on your own, but there's so many guidelines and parameters 572 00:26:19,400 --> 00:26:22,120 Speaker 2: that you read about and that things like power dot 573 00:26:22,200 --> 00:26:24,280 Speaker 2: come with that can help you kind of do that. 574 00:26:24,560 --> 00:26:26,720 Speaker 1: So why why EASTEM So? 575 00:26:26,960 --> 00:26:30,040 Speaker 3: I love EASTIM. I actually use the compex that's they 576 00:26:30,160 --> 00:26:32,359 Speaker 3: go to. The Compax Mini now has a bluetooth one 577 00:26:32,440 --> 00:26:38,080 Speaker 3: that I love, so EASTIM it hits motor and sensory nerves. Okay, 578 00:26:38,520 --> 00:26:40,720 Speaker 3: So there's a lot of issues on EASTIM when you 579 00:26:40,840 --> 00:26:44,320 Speaker 3: look at the programming of it and normal muscle electric simulation. 580 00:26:44,440 --> 00:26:45,840 Speaker 3: Let me put this out there, is different than a 581 00:26:45,920 --> 00:26:48,960 Speaker 3: TENS unit. A tens is actually just used to control 582 00:26:49,080 --> 00:26:51,560 Speaker 3: the ping gate theory. So just trick your brain into 583 00:26:51,640 --> 00:26:54,920 Speaker 3: relaxing so get rid of pain. Normal muscular electric stimulation 584 00:26:55,000 --> 00:26:57,560 Speaker 3: which is the power dot in the Compex machine, what 585 00:26:57,680 --> 00:26:59,600 Speaker 3: they actually do is shut down your motor nerves and 586 00:26:59,600 --> 00:27:02,359 Speaker 3: you scent nerves. Okay, So they can be used for 587 00:27:02,520 --> 00:27:05,440 Speaker 3: different aspects of things where they can use to recruit 588 00:27:05,520 --> 00:27:08,440 Speaker 3: muscle fibers to incrude motor nerves, actually stimulate the tissue 589 00:27:09,480 --> 00:27:11,720 Speaker 3: that's a higher hurt, so about seventy herts in that 590 00:27:11,880 --> 00:27:14,159 Speaker 3: area or what you want to do is use it 591 00:27:14,280 --> 00:27:16,560 Speaker 3: as the recovery phase, which in most stimmunits is between 592 00:27:16,640 --> 00:27:19,520 Speaker 3: like seven and nine herts. And what that actually doing 593 00:27:19,720 --> 00:27:21,960 Speaker 3: is allowing the blood flow to get increased to the 594 00:27:22,040 --> 00:27:24,200 Speaker 3: area and shutting down your motor and sensory nerves. So 595 00:27:24,240 --> 00:27:26,560 Speaker 3: it's a great way to recover. There are thousands of 596 00:27:26,640 --> 00:27:29,320 Speaker 3: studies on noumal muscle electric stimulation and how it helps 597 00:27:29,320 --> 00:27:32,240 Speaker 3: improve recovery because it's increasing blood floats to the area 598 00:27:32,280 --> 00:27:34,760 Speaker 3: and allowing your nervous system to relax. It's a great 599 00:27:34,840 --> 00:27:37,840 Speaker 3: tool to use. It's easy, you can do it at home. 600 00:27:38,040 --> 00:27:40,600 Speaker 3: These systems like the power gun and the complex now 601 00:27:40,720 --> 00:27:43,000 Speaker 3: have the settings already set so you don't have to 602 00:27:43,240 --> 00:27:44,800 Speaker 3: mess with them. When I was in PT school, we 603 00:27:44,840 --> 00:27:46,880 Speaker 3: would have to mess with the frequencies as such. Okay, 604 00:27:47,119 --> 00:27:48,800 Speaker 3: I remember taking the test on that and I was like, 605 00:27:48,840 --> 00:27:51,119 Speaker 3: oh my god, this is so much information and all that. 606 00:27:51,760 --> 00:27:53,919 Speaker 3: But now these stim units are set so you can 607 00:27:54,000 --> 00:27:57,040 Speaker 3: travel with them. Okay, They're great tools to use. They've 608 00:27:57,160 --> 00:28:01,400 Speaker 3: all decreased the cost on them. Great things, a great recovery. 609 00:28:01,640 --> 00:28:05,920 Speaker 3: I actually use my Compax unit probably four nights a week. Agome, Wow, 610 00:28:06,280 --> 00:28:08,800 Speaker 3: I just yeah, I just go home, I sit up, 611 00:28:08,840 --> 00:28:10,639 Speaker 3: I put on like the TV white noise, do my 612 00:28:10,720 --> 00:28:12,960 Speaker 3: note my notes to the computer, and I just prop 613 00:28:13,040 --> 00:28:15,480 Speaker 3: my legs up and shake my legs out. Okay, because 614 00:28:15,520 --> 00:28:17,600 Speaker 3: as we age too, these are the things we have 615 00:28:17,800 --> 00:28:21,800 Speaker 3: to use, and innovation is so great in twenty nineteen 616 00:28:21,880 --> 00:28:24,040 Speaker 3: that we need to take advantage of these modalities and 617 00:28:24,040 --> 00:28:26,199 Speaker 3: the ones that we can use at home by ourselves. Right, 618 00:28:26,359 --> 00:28:29,840 Speaker 3: So I'm all for it. Okay, you got to use 619 00:28:29,840 --> 00:28:32,000 Speaker 3: the active recovery or the pre warmar phases because those 620 00:28:32,000 --> 00:28:34,760 Speaker 3: are the lower hurts. Okay, use them on the muscle groups. 621 00:28:34,880 --> 00:28:36,440 Speaker 3: Use it for the full twenty five minutes with the 622 00:28:36,480 --> 00:28:39,240 Speaker 3: programs are set to thirty minutes or so. But it's 623 00:28:39,280 --> 00:28:41,240 Speaker 3: a great way to improve blood flow and to relax 624 00:28:41,320 --> 00:28:43,800 Speaker 3: the nervous system. Just make sure you use the correct settings, 625 00:28:43,960 --> 00:28:46,840 Speaker 3: because there are settings that do the opposite, Okay, that 626 00:28:46,920 --> 00:28:49,240 Speaker 3: actually stimulate nervous systems that can be used for like 627 00:28:49,320 --> 00:28:51,840 Speaker 3: strength or muscle groat or recruitment of motor nerves. 628 00:28:52,040 --> 00:28:54,200 Speaker 1: Right right, okay, And then the last thing we have 629 00:28:54,320 --> 00:28:54,840 Speaker 1: to talk about. 630 00:28:54,920 --> 00:28:56,040 Speaker 3: Let's go it's important. 631 00:28:57,280 --> 00:28:58,400 Speaker 1: Do you know what it is? 632 00:28:58,880 --> 00:29:00,640 Speaker 3: I think I do? You do? I know what it is? 633 00:29:00,720 --> 00:29:02,520 Speaker 3: What is it? You say, cryotherapy? 634 00:29:02,680 --> 00:29:02,720 Speaker 2: No? 635 00:29:03,000 --> 00:29:03,040 Speaker 3: What? 636 00:29:03,440 --> 00:29:06,280 Speaker 1: I was about to skip that? Good? Skip it. 637 00:29:06,400 --> 00:29:07,120 Speaker 3: Let's move forward. 638 00:29:07,400 --> 00:29:07,840 Speaker 1: There's a lot. 639 00:29:07,960 --> 00:29:10,040 Speaker 2: Let's just really quickly. I'm just going to say this 640 00:29:10,640 --> 00:29:13,480 Speaker 2: before we get into the last thing. There is no 641 00:29:14,200 --> 00:29:18,600 Speaker 2: foundational research that says that cryotherapy does what a lot 642 00:29:18,760 --> 00:29:22,640 Speaker 2: of the cryotherapy chains and things promise that it does. 643 00:29:22,760 --> 00:29:26,760 Speaker 3: Correct, correct, real fast. I'll tell you a quick story. 644 00:29:26,800 --> 00:29:29,080 Speaker 3: I went into a place, okay, and they told me 645 00:29:29,160 --> 00:29:32,200 Speaker 3: all this research about cold water immersion, which is different 646 00:29:32,320 --> 00:29:35,520 Speaker 3: water conducts different than nitrogen gas. Right, And this person 647 00:29:35,720 --> 00:29:38,800 Speaker 3: was telling me all about it, and what they didn't 648 00:29:38,880 --> 00:29:42,120 Speaker 3: know is that I've read that article about probably a 649 00:29:42,200 --> 00:29:44,440 Speaker 3: week prior, and I was like, I can't believe they're 650 00:29:44,480 --> 00:29:46,440 Speaker 3: quoting an article and changing the word. 651 00:29:46,800 --> 00:29:49,720 Speaker 2: Oh man, well, so that's something really quick. You have 652 00:29:50,000 --> 00:29:52,600 Speaker 2: twenty seconds to tell me why ice bath therapy is good. 653 00:29:52,760 --> 00:29:55,360 Speaker 3: Watch cold water immersion. So the speciological change is in 654 00:29:55,400 --> 00:29:57,960 Speaker 3: your tissue. Okay, that allow your body relax, okay, and 655 00:29:58,120 --> 00:30:01,600 Speaker 3: possibly decrease the information area. But wim Hoff method great, 656 00:30:01,680 --> 00:30:03,800 Speaker 3: love that guy. Actually I did a study with him 657 00:30:03,840 --> 00:30:06,840 Speaker 3: out in Seattle, but I love it. It's great. But 658 00:30:06,880 --> 00:30:10,280 Speaker 3: it's cold water immersion plunge pools, okay, which is different 659 00:30:10,320 --> 00:30:12,600 Speaker 3: than nitrogen gas, so we do know it helps. It 660 00:30:12,680 --> 00:30:15,520 Speaker 3: possibly helps with decreasing inflammation into the area. 661 00:30:15,720 --> 00:30:16,800 Speaker 1: So got it? Okay. 662 00:30:16,880 --> 00:30:19,400 Speaker 2: And then the last thing, Dan, you know what the quiz? 663 00:30:19,520 --> 00:30:20,560 Speaker 2: You know the quiz answer? 664 00:30:21,720 --> 00:30:23,400 Speaker 3: Nutrition? I love nutrition? 665 00:30:23,560 --> 00:30:28,440 Speaker 2: Okay, well come on, yeah, most important, so important. If 666 00:30:28,520 --> 00:30:33,120 Speaker 2: you had to offer someone to foundational rules for recovery 667 00:30:33,280 --> 00:30:35,640 Speaker 2: smart nutrition, what would you tell them? 668 00:30:35,920 --> 00:30:38,280 Speaker 3: Okay, recovery smart nutrition. 669 00:30:38,440 --> 00:30:38,680 Speaker 1: Okay. 670 00:30:38,760 --> 00:30:42,920 Speaker 3: My nutrition game is crazy because I don't drink. Okay, 671 00:30:43,520 --> 00:30:46,320 Speaker 3: that's number one step drinking. If you're training for a marathon, 672 00:30:46,880 --> 00:30:49,720 Speaker 3: please all right, live and enjoy your life, but don't 673 00:30:49,920 --> 00:30:52,360 Speaker 3: don't be drinking so much because it actually slows your 674 00:30:52,480 --> 00:30:54,920 Speaker 3: muscle recovery. Okay, and in the growth of your tissue 675 00:30:54,960 --> 00:30:58,080 Speaker 3: and such. Hydrate. You have to hydrate. You have to 676 00:30:58,080 --> 00:31:01,360 Speaker 3: get your electrolytes in. It's not just water. There's tablets 677 00:31:01,400 --> 00:31:03,080 Speaker 3: that we can use now that can be thrown in 678 00:31:03,760 --> 00:31:07,520 Speaker 3: to create your hydration levels high. Okay. You have to 679 00:31:07,600 --> 00:31:11,200 Speaker 3: eat well, you have to recover, you have to refuel yourselves. 680 00:31:11,360 --> 00:31:11,640 Speaker 1: Okay. 681 00:31:12,200 --> 00:31:15,719 Speaker 3: People for some reason, they don't understand that there are 682 00:31:15,840 --> 00:31:17,480 Speaker 3: foods that inflame your body. 683 00:31:17,640 --> 00:31:17,920 Speaker 1: Okay. 684 00:31:18,240 --> 00:31:21,240 Speaker 3: And that starts with even like oils. Okay, I'm not nutritious. 685 00:31:21,240 --> 00:31:23,880 Speaker 3: I'm not going to go deep into this, but there 686 00:31:23,920 --> 00:31:26,680 Speaker 3: are oils in such and foods that can cause inflammation 687 00:31:26,840 --> 00:31:29,160 Speaker 3: or our body. So you have to get on a 688 00:31:29,240 --> 00:31:32,680 Speaker 3: diet that promotes anti inflammatory aspects. Right, because if we're 689 00:31:32,840 --> 00:31:35,080 Speaker 3: running and doing all these workouts and people give this 690 00:31:35,160 --> 00:31:37,680 Speaker 3: excuse Iran so much, I did two barriers boot camps today. 691 00:31:38,200 --> 00:31:40,680 Speaker 3: You can't eat like that, it doesn't matter, okay. So 692 00:31:40,920 --> 00:31:44,720 Speaker 3: you're actually slowing your recovery aspect of things. So the 693 00:31:44,760 --> 00:31:47,320 Speaker 3: biggest thing for me is when you do recover, replenish 694 00:31:47,400 --> 00:31:50,800 Speaker 3: your protein and your carbohydrates. Okay, that is the fuel 695 00:31:50,880 --> 00:31:52,920 Speaker 3: that we need, okay, in our bodies. We have to 696 00:31:52,960 --> 00:31:55,640 Speaker 3: replenish so fuel. We're an engine, we need gas to run, right, 697 00:31:55,880 --> 00:31:59,400 Speaker 3: So you need your carbohydrates. People argue about like white 698 00:31:59,440 --> 00:32:02,560 Speaker 3: and around carbohydrates things like that, But what we do 699 00:32:02,720 --> 00:32:05,000 Speaker 3: know is that ones are faster digesting, and so I 700 00:32:05,040 --> 00:32:07,560 Speaker 3: always say use like the white ones after because they 701 00:32:07,600 --> 00:32:12,920 Speaker 3: can faster digesting, increase your glycogen levels and refuel your stores. 702 00:32:13,680 --> 00:32:15,680 Speaker 3: But for the most part, you have to increase your 703 00:32:15,800 --> 00:32:18,920 Speaker 3: carbohydrate intake and your protein intake when you're training, but 704 00:32:19,080 --> 00:32:21,280 Speaker 3: afterwards it's always the same thing. You have to eat. 705 00:32:21,320 --> 00:32:24,080 Speaker 3: You have to planish your few sources. Food is always 706 00:32:24,120 --> 00:32:27,480 Speaker 3: the best, okay, don't snacks and such. I'm not a 707 00:32:27,520 --> 00:32:31,400 Speaker 3: big snacker. I don't eat bars okay, just my stomach 708 00:32:31,440 --> 00:32:34,400 Speaker 3: doesn't accept them well. But try to get real food 709 00:32:34,440 --> 00:32:36,400 Speaker 3: into your body, okay. And if you don't have time, 710 00:32:36,400 --> 00:32:38,440 Speaker 3: you always on the go plan your meals prior so 711 00:32:38,560 --> 00:32:40,600 Speaker 3: that you can do these and you can eat your 712 00:32:40,800 --> 00:32:43,720 Speaker 3: intake afterwards because you have to refuel your body. 713 00:32:43,960 --> 00:32:47,600 Speaker 1: Health is wealth y'all, it is. It really is wealth man. 714 00:32:47,720 --> 00:32:49,760 Speaker 2: I feel like we just ran a marathon. There's just 715 00:32:49,840 --> 00:32:51,760 Speaker 2: so much when it comes to recovery. There's so much 716 00:32:51,800 --> 00:32:54,680 Speaker 2: to cover, and I think what's important to take away 717 00:32:54,800 --> 00:32:57,880 Speaker 2: from all of these things that we have just discussed 718 00:32:58,080 --> 00:33:01,240 Speaker 2: is really that you have to make time for recovery 719 00:33:01,400 --> 00:33:03,640 Speaker 2: like you make time for your training. So that means 720 00:33:04,200 --> 00:33:06,400 Speaker 2: just like you schedule a meeting, that's how you treat 721 00:33:06,480 --> 00:33:09,080 Speaker 2: those long runs or those runs during your training cycle. 722 00:33:09,320 --> 00:33:11,680 Speaker 2: You've got to schedule the recovery. So take the time 723 00:33:11,760 --> 00:33:13,160 Speaker 2: to do the things that are going to give back 724 00:33:13,200 --> 00:33:14,480 Speaker 2: to your body, that are going to put you in 725 00:33:14,560 --> 00:33:16,640 Speaker 2: a good state, that are going to set you up 726 00:33:16,720 --> 00:33:19,280 Speaker 2: for success, and the things that you're used to programming 727 00:33:19,720 --> 00:33:20,000 Speaker 2: all that. 728 00:33:20,080 --> 00:33:20,600 Speaker 1: Time in for. 729 00:33:20,960 --> 00:33:22,480 Speaker 3: Yeah, definitely, it's your lifestyle. 730 00:33:22,760 --> 00:33:24,440 Speaker 1: Awesome, Dan, thanks so much for hanging out. 731 00:33:24,480 --> 00:33:25,280 Speaker 3: Thank you for having me. 732 00:33:25,560 --> 00:33:28,400 Speaker 2: You guys know the drill at Emily Body at Hurdle Podcast. 733 00:33:28,560 --> 00:33:32,280 Speaker 2: You can find Bespoke on Instagram. It's at Bespoke Treatments Dan. 734 00:33:32,360 --> 00:33:33,080 Speaker 1: Where are you again? 735 00:33:33,320 --> 00:33:35,360 Speaker 3: I am at Dan Jordano DPT. 736 00:33:35,840 --> 00:33:39,920 Speaker 1: Awesome another hurdle conquered. Catch you guys next time.