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Speaker 1: Anybody out there listening that wants to look better, feel better,

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Speaker 1: perform better, however they are. You don't need to spend

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Speaker 1: a dollar on technology. You don't have to do a

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Speaker 1: single supplement ever to perform phenomenally well. That is one

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Speaker 1: hundred percent fact. We have the richest athletes in the world.

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Speaker 1: I coach the richest executive, We have unlimited funds, and

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Speaker 1: we still do the very basics the overwhelming majority of

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Speaker 1: the time, and it's all about can you.

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Speaker 2: Be Doctor Andy Gelpin has spent twenty years studying human performance.

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Speaker 1: And working with gold medalists and pro athletes. In this episode,

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Speaker 1: he breaks down what really works for sleep, recovery, fat loss,

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Speaker 1: and performance. One of the biggest epidemics we're seeing right

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Speaker 1: now that nobody's paying attention to is and this almost

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Speaker 1: exclusively targets meals. If you want to be amazing at ninety,

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Speaker 1: that starts with being amazing at twenty eight.

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Speaker 2: Bad sleep is directly correlated to what.

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Speaker 1: People that work three to eleven PM kind of thing

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Speaker 1: five to ten x increased risk of erectial dysfunction. The

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Speaker 1: biggest thing you can do for your sleep if your

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Speaker 1: overweight is to healthy people move full stop.

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Speaker 2: Hi, guys, it's your host Kate Max here. Thank you

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Speaker 2: so much for tuning into today's conversation with doctor Andy Galpin.

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Speaker 2: Your support helps us continue bringing you inspiring conversations, So

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Speaker 2: please hit that follow button wherever you're listening and we

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Speaker 2: will be right back with our conversation after this shortbreak.

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Speaker 2: Today we are joined by doctor Andy Galpin. Andy is

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Speaker 2: an expert in all things human performance and exercise. He's

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Speaker 2: worked with some of the top athletes in the world,

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Speaker 2: from Olympians to the MLB. Andy, you are described as

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Speaker 2: an exercise physiologist. Can you explain to us what that means?

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Speaker 1: Yeah, I think it's the easiest way to understand it

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Speaker 1: is it's just the science of the human body specific

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Speaker 1: to exercise. So if you can trast this to like

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Speaker 1: a medical doctor, so they have a doctorate or a

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Speaker 1: terminal degree in edicine, and so this is disease, infection, detection,

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Speaker 1: treatment management. My take on the physiology side is the

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Speaker 1: other in the spectrum, which is what happens when we exercise,

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Speaker 1: what happens when we try to perform at our absolute best,

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Speaker 1: and so of course there's a ven diagram. Health is

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Speaker 1: health a human body that is healthy, can live free

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Speaker 1: of disease or as close as we can to it.

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Speaker 1: They can also then perform at their best. But then

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Speaker 1: there are also certainly some fringe cases in where the

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Speaker 1: same exact information and the same perspective is different depending

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Speaker 1: on if you're looking at it from that disease prevention

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Speaker 1: treatment management side of the equation or my side, which

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Speaker 1: is the human performance angle.

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Speaker 2: And how did you get into this?

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Speaker 1: It was an easy way to not have a real job.

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Speaker 1: You know. I grew up in the country and my

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Speaker 1: parents were super supportive, and all they really ever said

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Speaker 1: was we just want you to have an easier life

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Speaker 1: than we had, And so they pushed my siblings and

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Speaker 1: I to go to college. Not that there's anything particularly

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Speaker 1: magic about college, but for us, like no one where

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Speaker 1: I'm from went to college. I didn't know any scientists,

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Speaker 1: I didn't know any lawyers. I never met anybody like

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Speaker 1: that ever in my life, really, And so they just

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Speaker 1: wanted us to have an easier life than them. And

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Speaker 1: so I was a pretty good athlete and high school

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Speaker 1: and I was I had the ability to play college football,

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Speaker 1: but I know it wasn't going to go anything past

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Speaker 1: that or even close, and so as a college football athlete,

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Speaker 1: I had a kind of two things in my heads,

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Speaker 1: one being I'm not good enough to just show up

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Speaker 1: and be better than everybody, and so I need to

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Speaker 1: figure out how to train, how to recover, how to

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Speaker 1: do all these things to be the best I can be,

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Speaker 1: because if I don't, I'm not going to play. But

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Speaker 1: I was good enough to where there was no light

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Speaker 1: at the end of the tunnel, right, So if I

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Speaker 1: wasn't so far behind the pack where it's like, hey,

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Speaker 1: no matter what you do, you're never going to play.

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Speaker 1: So I had the incentives there to just personally say,

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Speaker 1: like you want to be one of the few kids

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Speaker 1: ever from your school to play college football, Like you

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Speaker 1: better do everything right. And then going back to my parents,

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Speaker 1: it was how do you then find this into profession

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Speaker 1: in a career? And you know, twenty five years ago,

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Speaker 1: this field wasn't a thing. You couldn't get terminal degrees

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Speaker 1: and PhDs and this stuff really, and so I just

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Speaker 1: looked at the field and was like, Okay, I don't

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Speaker 1: want to be a sport coach. I don't want to

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Speaker 1: be a football coach or a baseball coach. I love

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Speaker 1: those things. And then strength and conditioning is a profession

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Speaker 1: was around and it was emerging, but it really wasn't there.

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Speaker 1: So I dabbled in that and I realized, actually, I

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Speaker 1: can't be a full time trainer. I can't be a

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Speaker 1: full time coach either, and so I just kind of figured, well,

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Speaker 1: I know enough about these things, but I don't know

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Speaker 1: enough about the science of it. Why does this stuff happened.

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Speaker 1: I can learn protocols and things like that, but the

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Speaker 1: science side intrigued me. And part of it was because

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Speaker 1: again I didn't know how to be that did that.

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Speaker 1: Science was such a glamorous thing where I'm from, because

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Speaker 1: we're all just a bunch of loggers and farmers and

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Speaker 1: like a scientist like, okay, that's great. But it was

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Speaker 1: super intimidate because everyone that I was in class with

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Speaker 1: had been through ap biology or anatomy in high school.

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Speaker 1: And I'm like, I was not a tractor in high school. Like,

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Speaker 1: I have no idea what this stuff is. So it

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Speaker 1: was very scary. But I was like, you know, let's roll,

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Speaker 1: let's roll the dice and see what can happen. And

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Speaker 1: so that story kind of ends with me looking at

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Speaker 1: the field and saying I'm not smart enough to be

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Speaker 1: a medical doctor. I would not have got into med school.

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Speaker 1: I would not have got through med school. And at

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Speaker 1: the same time, like I couldn't just be a full

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Speaker 1: time coach, But what if I could take a little

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Speaker 1: bit from both sides of the equation and create a

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Speaker 1: little bit of a balance here where I don't have

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Speaker 1: as much scientific knowledge as the best scientists and physiologists

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Speaker 1: in the world, I don't have as much on the

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Speaker 1: field as the practitioners, but I have a crossover. I

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Speaker 1: was shooting both. That puts me in a little bit

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Speaker 1: of unique spot. So I was able to craft a

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Speaker 1: career where I blended that and then coming out of

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Speaker 1: college finishing my PhD, was I was really the only

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Speaker 1: one around that kind of had that balance, and that

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Speaker 1: enabled me to really build my career, you know, twenty

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Speaker 1: plus years later into it is now.

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Speaker 2: Yeah, and it seems like your career now like everything

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Speaker 2: that you do now and help other people with at scale,

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Speaker 2: these are all things that you helped yourself with, maybe

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Speaker 2: as an athlete in.

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Speaker 1: College, right one hundred percent?

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Speaker 2: Okay, So what are some of the fundamental things that

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Speaker 2: you learned as a young kid that helped you become

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Speaker 2: a better athlete.

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Speaker 1: One of the biggest lessons as a college athlete myself

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Speaker 1: was the realization that methods are many, but concepts are few,

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Speaker 1: and when you're eager in this fields, because you've got

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Speaker 1: to remember, the internet's not really around when this is

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Speaker 1: going on, and certainly in fact, I remember the first

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Speaker 1: time I ever went on YouTube. These things did not

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Speaker 1: exist and you couldn't just readily pull up podcasts and information.

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Speaker 1: So if you want to learn more about strength conditioning,

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Speaker 1: for example, you had to go to a clinic and

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Speaker 1: you had to wait six months and you had to

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Speaker 1: sign up, and like, there's just so little access to

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Speaker 1: this type of stuff, and so you would go to

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Speaker 1: these things. I'd be so excited. This new journal would

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Speaker 1: come out and I would magazine, you'd buy it, and

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Speaker 1: you do this thing and it's like a very specific methodology,

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Speaker 1: and then you're like, great, that's it, that's how all

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Speaker 1: the pros train. And then the next one comes out

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Speaker 1: and it's totally different. And then next comes out it

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Speaker 1: went and you're just like, Okay, now I'm just like

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Speaker 1: totally confusing what to do, and you start to realize

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Speaker 1: you're like, oh, I can chase this rabbit hole individual examples,

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Speaker 1: and those are fine and great and helpful, but what

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Speaker 1: is the concept, what's the central truth that's running in

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Speaker 1: all these programs if they're all working, because they look

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Speaker 1: wildly different on paper, and when you start to identify

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Speaker 1: those things, then I was like, Aha, here's the moment.

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Speaker 1: This is what they're all trying to accomplish, and they're

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Speaker 1: going about it in different methods millions and millions and

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Speaker 1: millions and methods that are there, but really they're only

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Speaker 1: hitting the same four, five or six concepts that changed

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Speaker 1: my life. And then another thing that changed my life

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Speaker 1: even back then was it's kind of cliche to say now,

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Speaker 1: but what we call or what is referred to as

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Speaker 1: first principles, right, it's like very business entrepreneurs or sort

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Speaker 1: of thing to say, But is it's a very similar

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Speaker 1: idea where it's like, let's just still this all the

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Speaker 1: way down to the bottom and say, if I challenged

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Speaker 1: all assumptions, what is really true? Do I really have

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Speaker 1: to do it this way? What if I did it

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Speaker 1: that way? Like, what do we really understanding? What is

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Speaker 1: just the lore that has been carried over from tradition

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Speaker 1: and what is a fundamental biological truth, and then how

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Speaker 1: do I weave that into a system that allows me

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Speaker 1: to have success in any domain? And maybe a more

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Speaker 1: tangible way to say that is I've been fortunate to

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Speaker 1: work with loads of people, tons of athletes, but far

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Speaker 1: more non athletes than pro athletes. We've worked with ninety

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Speaker 1: five year olds to eighteen year olds, plenty of men, women,

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Speaker 1: probably fifteen or sixteen different professional sports at this point,

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Speaker 1: fat loss, brain performance, sprinting, endurance, and I get this

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Speaker 1: all the time. It was like, how the hell do

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Speaker 1: you know all the physiology of all those sports? And

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Speaker 1: I don't have to. I just have to actually know physiology,

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Speaker 1: and then that can be deployed in any angle that

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Speaker 1: a human wants it to be in. Because I'm not

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Speaker 1: your skill coach, right, I'm not going to be the

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Speaker 1: one saying, hey, this is the split we want you

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Speaker 1: to run this first mile at, this is the technique

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Speaker 1: we want you to be I don't do that part

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Speaker 1: of the equation. What I would do is look at

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Speaker 1: the physiology and say, what's the constraint here? How can

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Speaker 1: we maximize your physiology? And you want to use that

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Speaker 1: to run better five k? Great, you want to use

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Speaker 1: that to just be able to run five days a

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Speaker 1: week and not be hurt. I actually don't really care.

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Speaker 1: That's your sport coach who's going to determine that, like

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Speaker 1: competitive decision making in tactics and technical stuff. But I

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Speaker 1: can just look and say, physiologically, your body is not

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Speaker 1: responding to this. I'm not judging anything. I don't know why,

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Speaker 1: I don't care, but I'm just objectively looking at it

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Speaker 1: and saying, I realize that this approach worked for the

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Speaker 1: other six hundred friendziars, but it's not working for your

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Speaker 1: body and your physiology. That was the big unlock for me.

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Speaker 2: Yeah, And I feel like sometimes people do very much

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Speaker 2: so overcomplicate it, where they feel like their unique situation

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Speaker 2: is really just unique to them and you know, not

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Speaker 2: happening to anybody else. And I think it is so

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Speaker 2: cool talking to somebody like you that works with so

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Speaker 2: many people from all different age ranges that can say, yeah,

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Speaker 2: it really comes down to these key things. You know.

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Speaker 2: And I'm sure you know over the past x amount

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Speaker 2: of years since you were a college athlete, you've of

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Speaker 2: course learned so much. You've seen so many different studies

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Speaker 2: come out, You've worked with so many people but if

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Speaker 2: you could think back to the key things that you

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Speaker 2: implemented as a young athlete while you were in college,

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Speaker 2: what still stands true today.

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Speaker 1: That's a great question, and it is the exact. I'll

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Speaker 1: give you a parallel to football only because I played

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Speaker 1: that and you're asking about me. But I'm telling you

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Speaker 1: right now, we have helped people get to the top,

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Speaker 1: literally the top of Mount Everest. We've helped people. A

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Speaker 1: friend of mine, actually, Jordie, helped ned run one thousand

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Speaker 1: miles on a track. All these things are the same,

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Speaker 1: right So for me personally, I still work with lots

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Speaker 1: of NFL players to this day. What I did back

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Speaker 1: then that worked is the same thing that I have

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Speaker 1: my all pros doing right now. It's just the fact

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Speaker 1: that they do it twice as fast and with more

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Speaker 1: weight because they're better athletically than I am. So those

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Speaker 1: tangible things are it's basic stuff, Like if you were

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Speaker 1: to look at any one of our programs, ninety percent

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Speaker 1: of what you see, you'd be like, Oh, that's boring.

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Speaker 1: That's going to get zero likes on social media because

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Speaker 1: it is all the stuff you're saying. And I've argued

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Speaker 1: this my entire career. That if you literally did the

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Speaker 1: Google ten Basic Things of Human health, it would still

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Speaker 1: be the ninety five percent most impactful stuff any human

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Speaker 1: could ever do. You don't need to spend a dollar

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Speaker 1: on technology, you don't have to get a single red light,

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Speaker 1: you don't have to do a single supplement ever, and

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Speaker 1: you can win a world championship. I promise you that

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Speaker 1: because I've done it. I can't tell you how many

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Speaker 1: times that is one hundred percent fact. Anybody out there

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Speaker 1: listening that wants to look better, feel better, perform better,

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Speaker 1: however they are, you don't need to pay a single

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Speaker 1: dollar into any of those things to perform phenomenally well.

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Speaker 1: At the same time, there is some legitimate rationale to

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Speaker 1: do some of those things if you want. But I

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Speaker 1: don't want in people to ever walk away thinking the

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Speaker 1: only way that I can be a better human is

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Speaker 1: spending a ton of money. The tried and true things

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Speaker 1: are a damn good reason why they are tried and true.

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Speaker 1: And I'm telling you again, we have the richest athletes

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Speaker 1: in the world, I coach, the richest executives, and all

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Speaker 1: those people, we have unlimited funds for many of the

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Speaker 1: people I work with, literally unlimited and we still do

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Speaker 1: the very basics the overwhelming majority of the time, and

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Speaker 1: it's all about can you be consistent in those systems? Right,

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Speaker 1: So we have to identify and I know I'm being

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Speaker 1: like very high level and not giving you like tangible examples.

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Speaker 1: So maybe I'll sort of stop when we can give

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Speaker 1: some direct examples. But it really is the honest truth

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Speaker 1: that I'm saying it this way, because this is not theory.

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Speaker 1: This is what actually happens behind the curtain. For a

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Speaker 1: lot of these people tell me the con constraints. For example,

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Speaker 1: we have elite level athletes, the highest and the highest

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Speaker 1: sports that are alcoholics great, and they tell me the

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Speaker 1: constraint is, I'm I'm not giving up booze, all right.

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Speaker 1: I have other clients who give me all kinds of constraints.

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Speaker 1: I'm not gonna lift weights, Okay, I'm not gonna and

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Speaker 1: you fill in the blank with like things you would

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Speaker 1: think are the very basics, and they flat out say

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Speaker 1: I'm not gonna do it, whether it's because they don't

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Speaker 1: want to do a personal anywise, or it doesn't work

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Speaker 1: with their family schedule or whatever. We have people that

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Speaker 1: stay up late, we have people that wake up early,

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Speaker 1: in the morning, we have all we have all variables said,

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Speaker 1: that's not the stuff that matters. You tell me the constraint.

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Speaker 1: All humans, we all have some constraint. We can't do

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Speaker 1: it all. And then what we do is we work

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Speaker 1: around and say, okay, how do we either minimize the

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Speaker 1: damage of that or how do we stack the deck

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Speaker 1: with everything else. So if you're gonna be and you'

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Speaker 1: said like, I'm not gonna stop drinking, okay, fine, where

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Speaker 1: will you give me more consistency? Where can I push

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Speaker 1: you to do something else? Okay, you'll well, you're not

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Speaker 1: gonna give up drinking, but you'll do something in this

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Speaker 1: sleep protocol that we need or something in our other

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Speaker 1: aspect that would be probably pretty basic. But we're gonna

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Speaker 1: get triple quadrupled down on that, hyper consistent and focused

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Speaker 1: and dialed on that. It's not an exchange, it's not

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Speaker 1: an okay. But if that's a constraint, I'm not going

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Speaker 1: to ever be the one to show up and be

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Speaker 1: like like you got okay, you telling me what's off limits,

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Speaker 1: I'm never gonna ask about it again. And then we're

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Speaker 1: gonna go based on those limits. So I got I

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Speaker 1: know that was like super high level and maybe maybe

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Speaker 1: give you some individual details if if you have a

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Speaker 1: particular question. But I think you can hopefully hear the

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Speaker 1: passion of my voice here because that is I'm telling you,

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Speaker 1: that is the honest truth of what actually happens.

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Speaker 2: Yeah, And my favorite thing about listening to you as

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Speaker 2: a health expert in particular is that you're constantly repeating

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Speaker 2: that you're saying, you know, I don't want you to

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Speaker 2: come away from this conversation and think you have to

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Speaker 2: spend a bucket of money on X Y and Z

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Speaker 2: products or x Y and Z things to achieve your

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Speaker 2: highest level of health, you know. And I think that's

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Speaker 2: there's a lot of noise in the he space, and

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Speaker 2: I can think of so many things that have popped

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Speaker 2: up even over the last two years a year, you know.

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Speaker 2: But what I like about you is you really do

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Speaker 2: strip it away and say this is what you need

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Speaker 2: to focus on. I want to go into specific examples,

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Speaker 2: and I have one that's top of mind for me

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Speaker 2: just because we were here. We were here at the

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Speaker 2: place that we're currently filming in. We're at a company

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Speaker 2: called Wheelhouse, and there was a party here the other night.

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Speaker 2: NBA all Star weekend and we were hanging out with

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Speaker 2: Kevin Durant and he's widely known for being a big smoker,

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Speaker 2: right yeah, but he's also one of the top five

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Speaker 2: players in the NBA. He's an incredible athlete, and you know,

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Speaker 2: smoking joints doesn't seem to affect his playing, so that

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Speaker 2: would be a constraint for him. I know a lot

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Speaker 2: of people listening to this podcast enjoy a cigarette maybe

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Speaker 2: a couple times a week, or are you know weed smokers.

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Speaker 2: So I'm curious when you are dealing with that hyper

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Speaker 2: specific constraint, and guys, we're going to go into other

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Speaker 2: constraints as well that came to mind. But I just

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Speaker 2: have to ask about this one because I'm so curious

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Speaker 2: about it. When you're dealing with that type of constraint,

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Speaker 2: how do you work with that type of individual?

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Speaker 1: Okay, so I'll give you tactics and tactics both here.

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Speaker 1: The high level answer is me personally, I'm just not

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Speaker 1: gonna bring it up again. I'm not he knows right now,

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Speaker 1: shout out Kevin Durant, former Seattle Supersonic and then they

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Speaker 1: stole our team, you pastords. I don't know, Kevin, but

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Speaker 1: we do deal with a lot of NBA teams. We

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Speaker 1: work with the entire Clippers down here and all that stuff.

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Speaker 1: So we deal with this a bunch in the NBA.

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Speaker 1: That is a very cultural thing. And you go into

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Speaker 1: other sports, it's not as much. They have other vices.

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Speaker 1: Typically you go to baseball, you need to see much

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Speaker 1: more drinking. You'll see a lot of painkillers, You'll see

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Speaker 1: a lot of marijuana in the NFL, NBA highly edged

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Speaker 1: towards marijuana. Okay, fine, so number one personality wise, I'm

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Speaker 1: not gonna bring it up again. Great, do you think

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Speaker 1: he doesn't know? Do you think Kevin Durant doesn't know that?

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Speaker 1: It's not an issues? So like, great, your professional all

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Speaker 1: the things. Fine, walk away from that. Then we're gonna

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Speaker 1: go back to these things and say, okay, the very

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Speaker 1: the primary thing we're gonna look at there is mental health. Right,

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Speaker 1: so with just as a checkbox there, there's emerging evidence

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Speaker 1: on that for some people marijuana is questionable for mental stability.

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Speaker 1: Doesn't mean anything about Kevin again, I have no insight

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Speaker 1: on him. Doesn't mean it's bad or all. But we're

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Speaker 1: going to run a quick evaluation on that aspect, right,

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Speaker 1: And if we see anything, we're going to have him.

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Speaker 1: We're going to offer to work with any number of

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Speaker 1: our cognitive enhancement tools. Are sports psychologists, our mental health specialists,

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Speaker 1: anything like that that are on my team if there's

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Speaker 1: any potential there. And I want to be clear here,

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Speaker 1: this does not mean necessarily he has anxiety or depression.

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Speaker 1: The whole world of what we'll call sports psychology or

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Speaker 1: mental performance is a very technical field, and that's not

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Speaker 1: mental health, and so this could There's a ton of

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Speaker 1: other stuff could be happening there, and so we could

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Speaker 1: laying into either of those areas if you want to.

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Speaker 1: He may have people on his team are ready to

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Speaker 1: do that. He may not have any issues there. So

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Speaker 1: again we're just like talking theory about somebody I don't know, right,

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Speaker 1: So no offense, Kevin at all. Let's blast past that.

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Speaker 1: The second thing we're gonna actually go to then is

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Speaker 1: we know that there are tangible potentials for sleep disruptions

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Speaker 1: with marijuana, and there's a conflicting science in that area.

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Speaker 1: But you have to balance, and you'll see a similar

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Speaker 1: thing for alcohol. You have to balance the legitimate exchange

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Speaker 1: between physiology and life, and classic examples of this are Okay,

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Speaker 1: if that is what he needs to do to manage

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Speaker 1: some of the elite stress that he's under. At some

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Speaker 1: point that becomes an exchange that is worth it for him.

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Speaker 1: Right now, we'd have to look at the data. We

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Speaker 1: would run the analytics and say, like, let's run really

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Speaker 1: detailed sleep analysis. And at this point, here's what I'd say.

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Speaker 1: If we have somebody like Kevin Durant, who's probably made

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Speaker 1: I don't know in the stratosphere of a billion dollars

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Speaker 1: in his career, when we want look at his sleep,

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Speaker 1: We're not going to be using a four hundred dollar

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Speaker 1: are wearable right, We're going to go all the way

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Speaker 1: to the end and say, if we want to see

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Speaker 1: something there, what is the most advanced science in the

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Speaker 1: world for sleep detection. Turns out that's my company absolute rest,

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Speaker 1: but we'll leave that one aside. We will look at that,

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Speaker 1: and then we would have an a local data and say, hey, Kevin,

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Speaker 1: here's the data. What do you want to do? And

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Speaker 1: he may say, look, okay, fine there, but when I

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Speaker 1: take it away, actually too much anxiety or fill in

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Speaker 1: the blank happens, and then we actually revert back. So

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Speaker 1: there's a balance there. We would look at. But my

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Speaker 1: answer to you directly is I'm not going to give

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Speaker 1: him any preaching based on papers and research. I'm going

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Speaker 1: to just show him his data. Here's how it's earlier,

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Speaker 1: I said, like, it's all about you and your physiology.

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Speaker 1: So if Kevin's teammate was doing the same thing and

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Speaker 1: we looked at both their data and it was affecting

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Speaker 1: one person more than the other one, then I'd tell him, hey, look,

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Speaker 1: you do whatever you want. You both probably shouldn't do

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Speaker 1: it this often, but here's your data. It's not working

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Speaker 1: for you. It's working for you. Step three for that

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Speaker 1: would be, Okay, let's assume he mental health checks out

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Speaker 1: and whatever else. Let's assume it is having a tangible

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Speaker 1: impact on his sleep or cognitive function or something like that.

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Speaker 1: It doesn't end right there. That doesn't the story doesn't

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Speaker 1: have to be you're done.

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Speaker 2: No, and it's not. You know, and he operates at

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Speaker 2: a completely I'm obviously an incredibly high level while being

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Speaker 2: an avid smoker. So I think, like, what I'm what

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Speaker 2: I'm trying to understand from what you're saying is you know,

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Speaker 2: there is these you know, as you described before, there's

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Speaker 2: these ten key principles. We can think of them like that, right,

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Speaker 2: and I want to go into what those principles are.

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Speaker 2: And you know, if there's one that is a constraint

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Speaker 2: for you, then it's how can you optimize those other

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Speaker 2: things to make sure you're achieving the highest level of performance?

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Speaker 1: Yeah, because that third part of that answer would be Okay, well,

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Speaker 1: what specifically is being impacted and then what other tools

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Speaker 1: do we have that can mitigate that impact. So we

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Speaker 1: would then say, okay, great, you're gonna continue to do this.

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Speaker 1: And I'm making this up, totally made up. I don't

430
00:20:53,320 --> 00:20:55,600
Speaker 1: even know if marijuana would do this, but let's say

431
00:20:55,680 --> 00:21:01,359
Speaker 1: theoretically marijuana reduced his compact drain during his sleep or

432
00:21:01,440 --> 00:21:04,800
Speaker 1: stability or his fragmentation. Then we would say, okay, great,

433
00:21:05,920 --> 00:21:09,439
Speaker 1: here are three or four strategies which may offset that

434
00:21:09,560 --> 00:21:11,840
Speaker 1: a little bit. And so these are not necessarily things

435
00:21:11,840 --> 00:21:14,040
Speaker 1: that are going to offset the marijuana themselves, but it's

436
00:21:14,040 --> 00:21:16,680
Speaker 1: the impact that's having on his neurology in this particular case,

437
00:21:17,359 --> 00:21:19,240
Speaker 1: and we would try them. This could be supplementation. This

438
00:21:19,280 --> 00:21:22,480
Speaker 1: could be a wind down routine. This could be thermal regulation,

439
00:21:22,520 --> 00:21:24,440
Speaker 1: stress we could do, this could be a thousand different

440
00:21:24,440 --> 00:21:26,919
Speaker 1: things we could try and say, Okay, great, it's not

441
00:21:27,000 --> 00:21:30,760
Speaker 1: as good as zero. But if that's a non negotiable,

442
00:21:30,800 --> 00:21:33,600
Speaker 1: then let's again work on objective information for you so

443
00:21:33,600 --> 00:21:36,359
Speaker 1: that we're not guessing. And this has worked for me

444
00:21:36,440 --> 00:21:38,840
Speaker 1: successfully in my career because it's no longer about me.

445
00:21:39,880 --> 00:21:43,280
Speaker 1: It's not my philosophy, it's not my thing I'm selling.

446
00:21:43,920 --> 00:21:47,800
Speaker 1: It's his data and then a bunch of scientific evidence

447
00:21:47,840 --> 00:21:50,680
Speaker 1: on options, and we try them. Look at his data

448
00:21:51,840 --> 00:21:54,640
Speaker 1: and is it working is it not working? So when

449
00:21:54,680 --> 00:21:57,240
Speaker 1: we have those kinds of opportunities, that's exactly how we

450
00:21:57,240 --> 00:21:59,480
Speaker 1: would approach it. And so then again he's just he

451
00:21:59,480 --> 00:22:01,760
Speaker 1: would be in a and say, you make your decision.

452
00:22:01,800 --> 00:22:04,240
Speaker 1: Here's all information that my only job is to let

453
00:22:04,280 --> 00:22:06,280
Speaker 1: you know what's going on in your body. But you're

454
00:22:06,280 --> 00:22:08,120
Speaker 1: a grown adult, make your own choice, right.

455
00:22:08,560 --> 00:22:11,840
Speaker 2: So let's talk about the ten principles that that you

456
00:22:11,880 --> 00:22:16,439
Speaker 2: know you highlighted before. What are those ten basic principles

457
00:22:16,480 --> 00:22:19,639
Speaker 2: to achieve your highest level of health and performance?

458
00:22:19,840 --> 00:22:21,640
Speaker 1: Okay, I don't know if we're gonna land on ten exactly,

459
00:22:21,720 --> 00:22:24,199
Speaker 1: so we're gonna be somewhere between six and thirty, but

460
00:22:24,240 --> 00:22:26,560
Speaker 1: we're gonna we're gonna rip the top six. Yeah, we're

461
00:22:26,560 --> 00:22:30,640
Speaker 1: gonna rip through as many as we possibly can. Run

462
00:22:30,680 --> 00:22:33,760
Speaker 1: out the gates. It's very difficult to find people who

463
00:22:33,760 --> 00:22:36,439
Speaker 1: live really long, successful, healthy lives who don't have some

464
00:22:36,520 --> 00:22:39,880
Speaker 1: kind of physical practice. And I like that term over

465
00:22:39,960 --> 00:22:43,800
Speaker 1: exercise because this can be done a bunch of different ways.

466
00:22:44,000 --> 00:22:49,159
Speaker 1: You are obviously a runner, fantastic. We have lots of literature.

467
00:22:49,160 --> 00:22:51,359
Speaker 1: In fact, the laboratory that I came out of is

468
00:22:51,520 --> 00:22:54,880
Speaker 1: arguably one of the most decorated running research labs in

469
00:22:54,880 --> 00:22:57,439
Speaker 1: in American history. You're talking all the way back to

470
00:22:57,440 --> 00:23:00,240
Speaker 1: the original VO two max tests and Frank Shorter, the

471
00:23:00,240 --> 00:23:04,200
Speaker 1: original research on carbohydrates and exercise in the nineteen sixties

472
00:23:04,240 --> 00:23:06,560
Speaker 1: and seventies. Right, So I'm very versed in this field.

473
00:23:07,840 --> 00:23:10,840
Speaker 1: Great if you want running. Awesome if you look at

474
00:23:10,920 --> 00:23:15,359
Speaker 1: other research on populations that don't do any structured exercise

475
00:23:15,760 --> 00:23:18,720
Speaker 1: but they have really high levels of physical activity. These

476
00:23:18,760 --> 00:23:22,840
Speaker 1: are walking cultures, These are gardening cultures, these are farming cultures.

477
00:23:22,880 --> 00:23:25,760
Speaker 1: These are just like real high physical activity. You do

478
00:23:25,800 --> 00:23:28,359
Speaker 1: the inverse and you start looking at what I generally

479
00:23:28,400 --> 00:23:30,560
Speaker 1: am one more biased to you, and these are cultures

480
00:23:31,080 --> 00:23:37,800
Speaker 1: that are lifelong exercise weightlifters, strength trainers, justesce exercises. And

481
00:23:37,840 --> 00:23:40,320
Speaker 1: what's really really clear is you don't have to do

482
00:23:40,359 --> 00:23:42,960
Speaker 1: one of those things, but you've got to do something

483
00:23:44,000 --> 00:23:47,840
Speaker 1: in this physical activity practice to live long and live well.

484
00:23:48,119 --> 00:23:51,120
Speaker 1: You could do combinations. And this goes right back, okay,

485
00:23:51,160 --> 00:23:54,560
Speaker 1: to our methods versus concepts. There are methods of physical

486
00:23:54,560 --> 00:24:04,520
Speaker 1: activity infinite concepts. Though healthy people move full stop if

487
00:24:04,520 --> 00:24:06,640
Speaker 1: we can encourage people. And this is actually why when

488
00:24:06,640 --> 00:24:09,480
Speaker 1: I get these like longevity questions, this is a position

489
00:24:09,520 --> 00:24:11,040
Speaker 1: I always take on it because I'm like, look, the

490
00:24:11,119 --> 00:24:13,919
Speaker 1: worst thing we could do is discourage people who are

491
00:24:14,000 --> 00:24:17,600
Speaker 1: currently being physically active and have them think that their

492
00:24:17,640 --> 00:24:20,679
Speaker 1: practice isn't good. That's the worst thing we can do

493
00:24:20,760 --> 00:24:24,000
Speaker 1: for society that on aggregate doesn't move at all. We

494
00:24:24,040 --> 00:24:26,800
Speaker 1: need to promote all forms of physical activity and not

495
00:24:26,960 --> 00:24:30,440
Speaker 1: nitpicked down and discourage people who are like, dude, it's

496
00:24:30,480 --> 00:24:33,000
Speaker 1: everything out of my energy and my time, my money

497
00:24:33,040 --> 00:24:34,200
Speaker 1: to get to the gym three days a week, and

498
00:24:34,200 --> 00:24:36,119
Speaker 1: now I'm being told by this person that it doesn't

499
00:24:36,119 --> 00:24:39,200
Speaker 1: work or it's bad for me. That's a terrible, terrible

500
00:24:39,240 --> 00:24:41,879
Speaker 1: thing to have happened. There is some nuance there, but

501
00:24:42,760 --> 00:24:46,320
Speaker 1: the baseline should be as much physical activity as we

502
00:24:46,359 --> 00:24:49,560
Speaker 1: can and as many people past that. There's some details,

503
00:24:49,600 --> 00:24:51,240
Speaker 1: but that would be answer number one.

504
00:24:51,640 --> 00:24:52,720
Speaker 2: What is the nuance?

505
00:24:53,960 --> 00:24:56,560
Speaker 1: So there are different aptitudes that we get from different

506
00:24:56,640 --> 00:25:00,680
Speaker 1: styles of physical activity, and I like to differentiate activity

507
00:25:00,680 --> 00:25:03,000
Speaker 1: from structured exercise. I kind of said that, and I'll

508
00:25:03,119 --> 00:25:06,199
Speaker 1: walk you through that. Physical activity is your step count,

509
00:25:06,359 --> 00:25:09,679
Speaker 1: it's your movement, it's your standing or treadmill desk. It

510
00:25:09,800 --> 00:25:14,840
Speaker 1: is if you have a lifestyle, a job, a vocation

511
00:25:14,960 --> 00:25:19,000
Speaker 1: that involves movement. Some of us do, some of us don't. Write.

512
00:25:19,000 --> 00:25:21,240
Speaker 1: If you are a construction worker, like I grew up

513
00:25:21,280 --> 00:25:23,520
Speaker 1: in your building roads, I didn't need to do any

514
00:25:23,600 --> 00:25:26,679
Speaker 1: zone to cardio because my step count was forty thousand

515
00:25:26,680 --> 00:25:29,679
Speaker 1: steps a day or some absurd thing like that. So

516
00:25:29,720 --> 00:25:32,879
Speaker 1: in those particular cases, my wife spent seventeen years as

517
00:25:32,920 --> 00:25:35,840
Speaker 1: a preschool specialized teacher, like she's chasing three and four

518
00:25:35,960 --> 00:25:38,399
Speaker 1: year old autistic kids around all like she needs no

519
00:25:38,480 --> 00:25:43,080
Speaker 1: more baseline physical activity in her life. Others are different.

520
00:25:43,119 --> 00:25:45,240
Speaker 1: Now my lifestyle is like, of course, you're at a

521
00:25:45,280 --> 00:25:47,000
Speaker 1: desk the whole time, right, So I have to at

522
00:25:47,000 --> 00:25:49,920
Speaker 1: this point in my life when I didn't have to earlier.

523
00:25:51,000 --> 00:25:53,119
Speaker 1: I have to re engineer physical activity. I have to

524
00:25:53,119 --> 00:25:54,639
Speaker 1: get steps, I have to get movement. I have to

525
00:25:54,680 --> 00:25:58,280
Speaker 1: put that back into my life. The other bucket is

526
00:25:58,280 --> 00:26:02,840
Speaker 1: structured exercise, and we have done some research on lifelong exercisers.

527
00:26:02,880 --> 00:26:05,280
Speaker 1: We actually I went to Stockholm, Sweden, and we did

528
00:26:05,280 --> 00:26:08,520
Speaker 1: a study on eighty and ninety year old across country skiers.

529
00:26:09,640 --> 00:26:12,240
Speaker 1: So these were people that were world champions in nineteen

530
00:26:12,320 --> 00:26:15,080
Speaker 1: forties and fifties and they were still competing in the

531
00:26:15,119 --> 00:26:19,160
Speaker 1: boss a lotpit apologize for my mispronunciation Swede friends out there,

532
00:26:19,200 --> 00:26:21,280
Speaker 1: but it's like their version of the Boston Marathon. It's,

533
00:26:21,800 --> 00:26:24,160
Speaker 1: you know, the average person finishes in around four hours,

534
00:26:24,640 --> 00:26:27,240
Speaker 1: the elite are two hours and kind of change so

535
00:26:27,280 --> 00:26:30,160
Speaker 1: that they're rough equivalent there, but huge participation in numbers.

536
00:26:30,160 --> 00:26:32,719
Speaker 1: But it's the skiing version, right. So these people are

537
00:26:32,720 --> 00:26:37,120
Speaker 1: on year fifties, fifty five, sixty of consecutive competing years,

538
00:26:37,720 --> 00:26:40,160
Speaker 1: and we've compared those to age match controls back here

539
00:26:40,160 --> 00:26:42,920
Speaker 1: in the States, and I'm going to go through sort

540
00:26:42,920 --> 00:26:46,639
Speaker 1: of the data on that, but incredibly healthy. Obviously I

541
00:26:46,720 --> 00:26:48,960
Speaker 1: haven't done this, but other groups have done similar research

542
00:26:49,040 --> 00:26:52,240
Speaker 1: on that. Exchange for strength training individuals, people that have

543
00:26:52,240 --> 00:26:55,040
Speaker 1: been lifting weights for thirty forty, fifty to sixty years

544
00:26:54,840 --> 00:27:00,320
Speaker 1: and done really little to no structured cardiovascot exercise. My lab,

545
00:27:00,320 --> 00:27:04,360
Speaker 1: we've also done research on twins. I'm just saying, are

546
00:27:04,359 --> 00:27:07,639
Speaker 1: you really monozygis? What do you say, are monozygus like

547
00:27:07,760 --> 00:27:08,440
Speaker 1: identical twins?

548
00:27:08,560 --> 00:27:08,639
Speaker 2: No?

549
00:27:09,040 --> 00:27:11,200
Speaker 1: Okay, so then you're just you have a sister.

550
00:27:11,000 --> 00:27:13,080
Speaker 2: Okay, I have a brother brother I don't count in

551
00:27:13,080 --> 00:27:13,520
Speaker 2: this study.

552
00:27:13,640 --> 00:27:15,679
Speaker 1: Well, the brother would have gave it away, Okay, okay,

553
00:27:15,840 --> 00:27:17,320
Speaker 1: it would have been hard to be a monozygus brother

554
00:27:17,400 --> 00:27:21,879
Speaker 1: and sister. That'd be difficult. So monozygus means while we

555
00:27:21,920 --> 00:27:25,520
Speaker 1: ask identical is that literally means you're a clone. So

556
00:27:25,600 --> 00:27:28,080
Speaker 1: like you and your brother, you could have been born

557
00:27:28,119 --> 00:27:30,639
Speaker 1: three years apart. It wouldn't have mattered, right, You happened

558
00:27:30,680 --> 00:27:32,720
Speaker 1: more at the same time. But you don't have the

559
00:27:32,720 --> 00:27:36,320
Speaker 1: exact same genetic profile. You're quite different, right Obviously, if

560
00:27:36,320 --> 00:27:38,320
Speaker 1: you would have had a monozygus, this literally means the

561
00:27:38,359 --> 00:27:40,639
Speaker 1: exact same eggis split into two and you have the

562
00:27:40,960 --> 00:27:44,679
Speaker 1: replica of the DNA. Why this matters is now this

563
00:27:44,720 --> 00:27:48,320
Speaker 1: functionally tells us any difference between you and your hypothetical

564
00:27:48,400 --> 00:27:52,400
Speaker 1: monozygous sister that doesn't exist is simply due to lifestyle,

565
00:27:53,440 --> 00:27:56,760
Speaker 1: because we've controlled for genetics. Now, if there's differences in

566
00:27:56,800 --> 00:28:00,000
Speaker 1: your brother, I wouldn't know if that's because of any genie,

567
00:28:00,000 --> 00:28:02,640
Speaker 1: and you have inherited or lifestyle, right, I have two

568
00:28:02,640 --> 00:28:05,760
Speaker 1: confounding variables. So in our monos, like a twin study,

569
00:28:06,560 --> 00:28:09,040
Speaker 1: we found twins that had the exact same DNA but

570
00:28:09,080 --> 00:28:13,080
Speaker 1: had thirty plus years of differing exercise habits. And I'm

571
00:28:13,080 --> 00:28:16,080
Speaker 1: bringing this up because now we've got all three edge cases.

572
00:28:16,720 --> 00:28:20,600
Speaker 1: We've got the lifelong endurance exercises who don't do anything else,

573
00:28:21,560 --> 00:28:24,080
Speaker 1: We've got the lifelong lifters who don't do anything else.

574
00:28:24,520 --> 00:28:27,240
Speaker 1: And we've got twins here in the middle that are

575
00:28:27,400 --> 00:28:32,479
Speaker 1: very specific controlled for DNA, but difference than lifestyles. So

576
00:28:32,520 --> 00:28:34,560
Speaker 1: we can use data sets like that to start coming

577
00:28:34,640 --> 00:28:37,679
Speaker 1: up to conclusions and saying, Okay, what do we know

578
00:28:37,720 --> 00:28:43,160
Speaker 1: about people who, let's say, only do endurance exercise. Well,

579
00:28:43,760 --> 00:28:46,440
Speaker 1: in this particular study, we had somebody who's ninety two

580
00:28:46,520 --> 00:28:48,480
Speaker 1: years old at the time, and his view two max

581
00:28:48,560 --> 00:28:51,440
Speaker 1: was thirty eight. That's about what you'd find in an

582
00:28:51,480 --> 00:28:56,160
Speaker 1: average college man. It's really extraordinarily high, right, and in

583
00:28:56,200 --> 00:29:00,360
Speaker 1: fact officially andofficially that was a world record. We think,

584
00:29:00,360 --> 00:29:02,240
Speaker 1: we said, you know, this is many years ago, but

585
00:29:02,240 --> 00:29:03,840
Speaker 1: I've still never seen data on a ninety plus d

586
00:29:03,920 --> 00:29:06,560
Speaker 1: all having a veotemax at high. But when we start

587
00:29:06,560 --> 00:29:09,880
Speaker 1: looking at things like muscle strength, they weren't any different

588
00:29:09,920 --> 00:29:13,840
Speaker 1: than the age match controls. So one could say, had

589
00:29:13,880 --> 00:29:15,880
Speaker 1: those people added strength training, they might have been a

590
00:29:15,920 --> 00:29:19,000
Speaker 1: little more well rounded. But Kate, it's pretty hard for

591
00:29:19,040 --> 00:29:22,280
Speaker 1: me to argue they weren't healthy. Like they're ninety two

592
00:29:22,320 --> 00:29:25,560
Speaker 1: and running a view to access and competing in racing events.

593
00:29:26,920 --> 00:29:29,720
Speaker 1: So if I look at it on paper, I could say, yeah,

594
00:29:29,720 --> 00:29:35,040
Speaker 1: maybe you're missing some physiological attributes. But like the eye

595
00:29:35,040 --> 00:29:37,600
Speaker 1: test says you're ninety two years old, living by yourself

596
00:29:37,640 --> 00:29:41,440
Speaker 1: and still competing in races, Like, how much healthier does

597
00:29:41,480 --> 00:29:44,600
Speaker 1: one want to gat? You would do the same thing

598
00:29:44,640 --> 00:29:46,240
Speaker 1: on the other the spectrum. By the way, if you

599
00:29:46,280 --> 00:29:50,320
Speaker 1: look at the data on lifelong lifters, you'll see the

600
00:29:50,320 --> 00:29:52,960
Speaker 1: same thing. You'll see their view to maxes aren't as high,

601
00:29:53,400 --> 00:29:56,000
Speaker 1: they sometimes have a little more body fat, their lipid

602
00:29:56,000 --> 00:29:59,080
Speaker 1: profiles and like other cardiovascar metrics, resting heart rate blood

603
00:29:59,080 --> 00:30:02,240
Speaker 1: pressure aren't as good, but their muscle quality is outstanding,

604
00:30:02,600 --> 00:30:07,320
Speaker 1: their muscle power is fantastic, they're balanced, their coordination elite.

605
00:30:09,000 --> 00:30:10,720
Speaker 1: So then I can make the argument of the direction too,

606
00:30:11,000 --> 00:30:12,360
Speaker 1: which is like, do I really have to have my

607
00:30:12,440 --> 00:30:15,520
Speaker 1: view to maxicize as possible to live long well? No,

608
00:30:16,480 --> 00:30:19,719
Speaker 1: obviously don't have to with our models like as twins

609
00:30:20,000 --> 00:30:23,160
Speaker 1: in this particular case, and we saw almost an identical

610
00:30:23,160 --> 00:30:28,360
Speaker 1: mirror of this dructure position where the endurance training twins

611
00:30:28,640 --> 00:30:33,720
Speaker 1: had all the classic cardiovascular responses to endurance exercise, less

612
00:30:33,720 --> 00:30:39,080
Speaker 1: body fat, better blood lipids, resting heart rate, like all

613
00:30:39,080 --> 00:30:43,280
Speaker 1: these things were better, very low muscle power, very low

614
00:30:43,360 --> 00:30:47,840
Speaker 1: muscle quality as defined, and lots of scientifically different ways. Okay,

615
00:30:48,160 --> 00:30:50,920
Speaker 1: So I think we combine all the data and say,

616
00:30:50,960 --> 00:30:53,800
Speaker 1: here's what we can walk away from this from. If

617
00:30:53,840 --> 00:30:57,719
Speaker 1: you're a runner and that is your jam and your

618
00:30:57,760 --> 00:31:00,240
Speaker 1: physical activity is up and you've got no o their

619
00:31:00,320 --> 00:31:03,000
Speaker 1: deleterious health things, I think you can live a really

620
00:31:03,080 --> 00:31:06,760
Speaker 1: long healthy life, not just a long life, but a

621
00:31:06,880 --> 00:31:09,960
Speaker 1: long healthy life at as high as function as you want,

622
00:31:10,600 --> 00:31:13,400
Speaker 1: as long as you stay consistent, as long as you

623
00:31:13,440 --> 00:31:17,200
Speaker 1: stay you know, moving and hopefully progressively overloading all those things.

624
00:31:17,320 --> 00:31:18,760
Speaker 1: I think you can do it the opposite way too,

625
00:31:19,520 --> 00:31:21,360
Speaker 1: if you're on that lifting side of the equation, or

626
00:31:21,400 --> 00:31:23,840
Speaker 1: you like you know, the higher intensity stuff, or you

627
00:31:23,920 --> 00:31:26,600
Speaker 1: like sports, because I could give you the same sort

628
00:31:26,640 --> 00:31:30,800
Speaker 1: of data from athletes, competitors, right, surfers, things like that.

629
00:31:32,440 --> 00:31:34,800
Speaker 1: I think if you were to put me down and

630
00:31:34,840 --> 00:31:37,680
Speaker 1: say you're building an AI system that's going to automate

631
00:31:38,280 --> 00:31:42,120
Speaker 1: human physiology, most sciences would argue you're going to want

632
00:31:42,120 --> 00:31:46,400
Speaker 1: a combination of strength training ish kind of things and

633
00:31:46,480 --> 00:31:50,960
Speaker 1: endurance training. But again, we have data that suggests people

634
00:31:51,000 --> 00:31:55,120
Speaker 1: live really long, high functioning lives, hedging really far towards

635
00:31:55,200 --> 00:31:57,120
Speaker 1: one or the other. And so I'll go back to

636
00:31:57,240 --> 00:31:59,320
Speaker 1: a little bit ago where I said number one. The

637
00:31:59,320 --> 00:32:03,200
Speaker 1: first up on our journey is we cannot discourage physical activity.

638
00:32:03,320 --> 00:32:05,160
Speaker 1: I don't want to take a lifelong runner and go

639
00:32:05,280 --> 00:32:07,920
Speaker 1: if you're not lifting weights, you're catabolic, or you're like

640
00:32:08,200 --> 00:32:11,800
Speaker 1: the These are just not good approaches for the average person.

641
00:32:12,160 --> 00:32:13,840
Speaker 1: If we get to that next level of nuance, and

642
00:32:13,920 --> 00:32:16,880
Speaker 1: we can say we'd love for you to add once

643
00:32:17,360 --> 00:32:19,120
Speaker 1: maybe twice a week. Can can I get you to

644
00:32:19,120 --> 00:32:21,640
Speaker 1: give me twice a week of lifting some weights? I

645
00:32:21,640 --> 00:32:23,960
Speaker 1: can make a cojin argument that that might be a

646
00:32:24,000 --> 00:32:25,920
Speaker 1: little bit better for you long term, and I would

647
00:32:25,960 --> 00:32:28,200
Speaker 1: do the same for all my lifting buds. Right Like,

648
00:32:28,320 --> 00:32:30,560
Speaker 1: you're in the gym five days a week, you know

649
00:32:30,600 --> 00:32:32,640
Speaker 1: you're out of breath, tiring your shoe. I think I

650
00:32:32,680 --> 00:32:34,720
Speaker 1: can make a pretty strong argument we probably need to

651
00:32:34,760 --> 00:32:37,680
Speaker 1: beef that up. But the last bow tie I'll wrap

652
00:32:37,680 --> 00:32:40,320
Speaker 1: on this is that doesn't mean you have to do

653
00:32:40,360 --> 00:32:44,400
Speaker 1: all that right now. We love to look at health

654
00:32:44,400 --> 00:32:48,320
Speaker 1: and physiology over a lifelong spectrum. And so if you

655
00:32:48,360 --> 00:32:51,360
Speaker 1: came to me right now and said, hey, look I

656
00:32:51,360 --> 00:32:54,320
Speaker 1: want to go run a ten k, I'd bake sweet

657
00:32:54,520 --> 00:32:56,280
Speaker 1: and you're like, all only I have time to run

658
00:32:56,320 --> 00:32:57,760
Speaker 1: is three days a week and I can't lift weights

659
00:32:57,760 --> 00:33:00,480
Speaker 1: for six months. I'd be like great. I would never

660
00:33:00,520 --> 00:33:02,560
Speaker 1: chastise you for not lifting weights for six months. I'm like,

661
00:33:02,600 --> 00:33:05,520
Speaker 1: do we got sixty years? There's so much time to

662
00:33:05,520 --> 00:33:07,280
Speaker 1: lift weights. We can work on your flexib but we

663
00:33:07,320 --> 00:33:09,440
Speaker 1: can do all those things. We don't have to do

664
00:33:09,440 --> 00:33:12,600
Speaker 1: it all right now, though, And so I really encourage

665
00:33:12,640 --> 00:33:17,480
Speaker 1: people to have seasons. Right I think if again, if

666
00:33:17,520 --> 00:33:21,880
Speaker 1: your only modality of exercise is one thing forever, that's

667
00:33:21,960 --> 00:33:25,160
Speaker 1: better than zero if we can mix some things, but

668
00:33:25,200 --> 00:33:27,600
Speaker 1: those mixes don't have to literally be every day or

669
00:33:27,640 --> 00:33:30,480
Speaker 1: every week. We can run through seasons. It's like, maybe

670
00:33:30,520 --> 00:33:34,160
Speaker 1: you really focused on playing tennis for a while, great

671
00:33:34,840 --> 00:33:40,160
Speaker 1: lots of benefits cognitively, physically, cardiovascularly, muscle joints, tissue like,

672
00:33:40,240 --> 00:33:43,160
Speaker 1: reaction time, mobile like all this stuff. And then we

673
00:33:43,200 --> 00:33:46,440
Speaker 1: swung over and you got more into spind class dope,

674
00:33:46,800 --> 00:33:49,120
Speaker 1: and then you got like, we can play things where

675
00:33:49,120 --> 00:33:51,280
Speaker 1: we don't have to lock into something the entire time

676
00:33:51,280 --> 00:33:55,520
Speaker 1: and have this like optimal routine for sixty years. It

677
00:33:55,680 --> 00:33:56,920
Speaker 1: just generally doesn't last that way.

678
00:33:57,000 --> 00:34:00,680
Speaker 2: And I really like that you have established that differentiation

679
00:34:00,840 --> 00:34:03,520
Speaker 2: because I think, you know, especially living in cities like

680
00:34:03,840 --> 00:34:07,360
Speaker 2: Los Angeles and New York, we're around so many high achievers.

681
00:34:07,400 --> 00:34:10,040
Speaker 2: Especially with social media, you see people taking whatever form

682
00:34:10,080 --> 00:34:14,600
Speaker 2: of exercise they do to the extreme. And I like

683
00:34:14,680 --> 00:34:16,799
Speaker 2: how you're saying you don't have to take it to

684
00:34:16,800 --> 00:34:18,840
Speaker 2: the extreme. You don't have to always have a perfect

685
00:34:18,840 --> 00:34:22,359
Speaker 2: amount of exercise variability in what you do. And I

686
00:34:22,400 --> 00:34:24,439
Speaker 2: am a big believer in just getting outside and moving

687
00:34:24,440 --> 00:34:26,680
Speaker 2: your body in whatever way feels comfortable to you. You know,

688
00:34:26,760 --> 00:34:29,400
Speaker 2: I've been a lifelong runner. That's always been my choice

689
00:34:29,400 --> 00:34:32,160
Speaker 2: of movement. But that doesn't mean that while I'm pregnant,

690
00:34:32,200 --> 00:34:35,720
Speaker 2: I'm not weaving in you know, pilates classes and strength training,

691
00:34:35,800 --> 00:34:37,319
Speaker 2: just to mix it up a little bit, because some

692
00:34:37,480 --> 00:34:40,080
Speaker 2: days in this current season of my life, I'm not

693
00:34:40,120 --> 00:34:42,160
Speaker 2: feeling up to a five mile run, and neither is

694
00:34:42,160 --> 00:34:44,839
Speaker 2: my ba, the baby and my belly, you know. And

695
00:34:44,880 --> 00:34:46,600
Speaker 2: I love this quote that I had a trainer say

696
00:34:46,640 --> 00:34:48,400
Speaker 2: to me once during one of my running interviews, which is,

697
00:34:48,400 --> 00:34:50,960
Speaker 2: you can't be one hundred percent all the time. She

698
00:34:51,040 --> 00:34:53,359
Speaker 2: said it in the context of running. I loved it.

699
00:34:53,440 --> 00:34:55,600
Speaker 2: You can obviously apply it to anything that you do

700
00:34:55,680 --> 00:34:57,440
Speaker 2: in life when it comes to physical activity, but I

701
00:34:57,440 --> 00:34:58,600
Speaker 2: thought that was really powerful.

702
00:34:58,920 --> 00:35:01,480
Speaker 1: Yeah, you know, you've asked about these kind of concepts.

703
00:35:01,760 --> 00:35:03,640
Speaker 1: Another one that will throw out a lot. In the

704
00:35:03,640 --> 00:35:07,520
Speaker 1: exercise science world, we'll call it periodization, but that's a

705
00:35:07,520 --> 00:35:11,120
Speaker 1: fancy way of saying that one hundred percent thing. So

706
00:35:11,160 --> 00:35:15,120
Speaker 1: we typically see better responses when we have varied times

707
00:35:15,120 --> 00:35:19,359
Speaker 1: of higher intensity and volume versus low. Now that's really

708
00:35:19,400 --> 00:35:22,400
Speaker 1: technical like exercise science. Where that can land in the

709
00:35:22,920 --> 00:35:26,080
Speaker 1: personal life is we will use a system that I

710
00:35:26,120 --> 00:35:29,000
Speaker 1: call the quadrant system. In fact it I got it

711
00:35:29,000 --> 00:35:30,759
Speaker 1: from a friend of mine is not very far from here,

712
00:35:31,440 --> 00:35:35,520
Speaker 1: Kenny Kane, Oak Park here in Santa Monica. So the

713
00:35:35,640 --> 00:35:38,040
Speaker 1: quadrant is I can walk you through it, but it

714
00:35:38,120 --> 00:35:40,960
Speaker 1: is a basic way of saying, you've got four areas,

715
00:35:42,000 --> 00:35:45,520
Speaker 1: and you got ten total points to distribute among those

716
00:35:45,520 --> 00:35:50,440
Speaker 1: four areas. How do you want to allocate your energy? Now,

717
00:35:51,160 --> 00:35:54,000
Speaker 1: what this can look like is everything from saying this

718
00:35:54,160 --> 00:35:58,319
Speaker 1: year I'm going to dive hard into pilates doesn't mean

719
00:35:58,320 --> 00:36:01,279
Speaker 1: you're doing zero of everything else. It's just this is

720
00:36:01,320 --> 00:36:04,520
Speaker 1: our primary thing. So if it comes down to schedule

721
00:36:04,840 --> 00:36:07,640
Speaker 1: or fill in the blank and you don't have time

722
00:36:07,680 --> 00:36:10,480
Speaker 1: to do that, you lift and your pilates, you know

723
00:36:10,480 --> 00:36:13,399
Speaker 1: you're gonna go to Ploate's because we've centralized a focus. Right.

724
00:36:14,400 --> 00:36:16,160
Speaker 1: That can be a year, that can be six months,

725
00:36:16,200 --> 00:36:18,720
Speaker 1: that can be a quarter. I generally think it's really

726
00:36:18,719 --> 00:36:22,680
Speaker 1: smart for people to give the body least twelve weeks

727
00:36:23,480 --> 00:36:25,919
Speaker 1: if you can of like a central focus, that gives

728
00:36:25,920 --> 00:36:29,000
Speaker 1: it time to actually build up enough, which is another

729
00:36:29,040 --> 00:36:32,520
Speaker 1: one of our core principles here what we call progressive overload.

730
00:36:33,200 --> 00:36:35,799
Speaker 1: Right in your world, this is more miles right, this

731
00:36:36,000 --> 00:36:38,879
Speaker 1: is more tempo this is more velocity or something like that, right,

732
00:36:39,280 --> 00:36:42,560
Speaker 1: depending what you're doing. But it's the same thing else, like, Okay,

733
00:36:42,640 --> 00:36:46,040
Speaker 1: maybe you go from plates twice a week and you

734
00:36:46,080 --> 00:36:48,799
Speaker 1: slowly build up to three times a week, and then

735
00:36:49,040 --> 00:36:51,799
Speaker 1: we realize, okay, we can't just go up forever. That's

736
00:36:51,840 --> 00:36:54,359
Speaker 1: not puritization. Purization is kind of up up down, up

737
00:36:54,440 --> 00:36:57,360
Speaker 1: up down, up up down. So we go, Okay, great,

738
00:36:57,640 --> 00:37:01,160
Speaker 1: this month, I'm gonna go twice a week. Next month, pooh,

739
00:37:01,160 --> 00:37:06,040
Speaker 1: I'm gonna go twice one week, three times the other week.

740
00:37:07,040 --> 00:37:09,200
Speaker 1: So all I've done is that two total sessions in

741
00:37:09,239 --> 00:37:11,880
Speaker 1: the whole month. Right, I'm not gonna go from two

742
00:37:11,920 --> 00:37:13,560
Speaker 1: sessions a week to three sessions a week because I'm

743
00:37:13,560 --> 00:37:16,400
Speaker 1: actually have given a fifty that's a fifty percent increase,

744
00:37:16,560 --> 00:37:17,480
Speaker 1: and then what am I gonna go to?

745
00:37:17,520 --> 00:37:17,800
Speaker 2: Four? Like?

746
00:37:17,880 --> 00:37:20,520
Speaker 1: It isn't be hard? But what that does allow people

747
00:37:20,520 --> 00:37:22,560
Speaker 1: look at it and go, boy, this month, it's gonna

748
00:37:22,560 --> 00:37:26,240
Speaker 1: be hard, and I'm gonna get after it. I'm gonna prioritize,

749
00:37:26,600 --> 00:37:29,720
Speaker 1: but I can I know when that's gonna end, because

750
00:37:29,760 --> 00:37:31,520
Speaker 1: life will get in your way, like life will win

751
00:37:31,719 --> 00:37:34,319
Speaker 1: jobs and family. But if you go no, I can't

752
00:37:34,320 --> 00:37:35,560
Speaker 1: do that why, because I gotta get my run in.

753
00:37:36,080 --> 00:37:39,760
Speaker 1: This is why competing and events is so critically helpful

754
00:37:39,760 --> 00:37:42,919
Speaker 1: for people. If it's a walking five k, I don't care.

755
00:37:43,480 --> 00:37:46,680
Speaker 1: Find something that has a date and that has This

756
00:37:46,719 --> 00:37:50,480
Speaker 1: is the beauty of amateur running. You sign up for

757
00:37:50,520 --> 00:37:54,160
Speaker 1: the event, you buy the program, you just follow it.

758
00:37:54,160 --> 00:37:56,799
Speaker 1: It has a progressive overload, it has easier days, it

759
00:37:56,840 --> 00:37:58,960
Speaker 1: is back off days hopefully right. It has all those

760
00:37:59,040 --> 00:38:02,600
Speaker 1: things and lead you to an event which is a

761
00:38:02,640 --> 00:38:05,040
Speaker 1: culmination and I go, okay, great, But you're not sitting

762
00:38:05,080 --> 00:38:07,040
Speaker 1: and thinking, I gotta run eighty miles a week the

763
00:38:07,040 --> 00:38:10,319
Speaker 1: rest of my life, which some of you wackos are

764
00:38:10,360 --> 00:38:14,279
Speaker 1: like into right totally, But many people are like, it's

765
00:38:14,280 --> 00:38:18,400
Speaker 1: too daunting because of the time. So personality wise, some

766
00:38:18,440 --> 00:38:24,120
Speaker 1: people find duration daunting, these workouts take too long. Some

767
00:38:24,120 --> 00:38:27,520
Speaker 1: people find intensity daunting, like I can't go that heavy,

768
00:38:27,560 --> 00:38:29,239
Speaker 1: I can't get my heart right all the way up there.

769
00:38:30,080 --> 00:38:32,879
Speaker 1: So just think about what is what is that? What's

770
00:38:32,920 --> 00:38:34,399
Speaker 1: that reason that's going to get you to not train

771
00:38:34,480 --> 00:38:37,640
Speaker 1: today and just be conscious and aware of it right,

772
00:38:37,640 --> 00:38:39,040
Speaker 1: And then there's gonna be the times when you need

773
00:38:39,080 --> 00:38:41,319
Speaker 1: to just get it done. But when you have a

774
00:38:41,360 --> 00:38:43,840
Speaker 1: plan like that, you can look at it and go, Okay,

775
00:38:44,640 --> 00:38:46,879
Speaker 1: I know that I have two really hard days a month,

776
00:38:47,920 --> 00:38:50,400
Speaker 1: two days a month where I go hard as and

777
00:38:50,440 --> 00:38:52,880
Speaker 1: so I really don't fill up to it today, But

778
00:38:52,960 --> 00:38:54,799
Speaker 1: I don't have to do this the next twenty five

779
00:38:54,840 --> 00:38:57,319
Speaker 1: days in a row. I just get and it's much

780
00:38:57,320 --> 00:39:00,600
Speaker 1: easier to go okay, suck it up, like fok at

781
00:39:00,640 --> 00:39:02,719
Speaker 1: this thing, because then I know tomorrow is the back

782
00:39:02,760 --> 00:39:05,120
Speaker 1: off and whatever. If you feel like every day is

783
00:39:05,600 --> 00:39:08,080
Speaker 1: the hardest thing you're ever going to do, then that's

784
00:39:08,120 --> 00:39:10,439
Speaker 1: when people last six weeks because motivation wanes and they're

785
00:39:10,480 --> 00:39:12,839
Speaker 1: just like, are thirty days or whatever? I've done?

786
00:39:12,880 --> 00:39:16,600
Speaker 2: So Yeah, I really like the word daunting because I'm

787
00:39:16,600 --> 00:39:18,520
Speaker 2: thinking of it in two ways. I'm thinking of the

788
00:39:18,560 --> 00:39:22,000
Speaker 2: word daunting a just for somebody, you know, like myself

789
00:39:22,000 --> 00:39:24,600
Speaker 2: that's always lived a healthy lifestyle, enjoys getting a workout

790
00:39:24,640 --> 00:39:27,080
Speaker 2: in in a day, but sometimes my work day's super

791
00:39:27,080 --> 00:39:30,560
Speaker 2: stressful and maybe going for you know, going to a

792
00:39:30,600 --> 00:39:32,759
Speaker 2: really hard hit class is just going to add more

793
00:39:32,800 --> 00:39:35,400
Speaker 2: stress to my stress bucket. Right. But then I'm also

794
00:39:35,440 --> 00:39:37,600
Speaker 2: thinking about daunting in a way that you know, it's

795
00:39:37,640 --> 00:39:39,520
Speaker 2: a new year, it's twenty twenty six start of the

796
00:39:39,520 --> 00:39:41,320
Speaker 2: new year, and we have a lot of people that

797
00:39:41,440 --> 00:39:43,400
Speaker 2: set fitness goals for themselves where maybe they took a

798
00:39:43,480 --> 00:39:45,600
Speaker 2: year off of working out, and the idea of working

799
00:39:45,640 --> 00:39:49,320
Speaker 2: out in general is daunting, right, So let's talk about

800
00:39:49,400 --> 00:39:54,480
Speaker 2: how people can lower that stress around working out and

801
00:39:54,560 --> 00:39:55,879
Speaker 2: actually the importance of it.

802
00:39:56,400 --> 00:39:59,520
Speaker 1: Yeah. So, I mean, talk to anybody who is going

803
00:39:59,520 --> 00:40:04,920
Speaker 1: through or has gone through menopause. The word daunting, it's

804
00:40:04,960 --> 00:40:09,719
Speaker 1: a sledgehammer. It's like everyone's of course will field different

805
00:40:09,760 --> 00:40:12,600
Speaker 1: different times, but I mean, you can make the simplest

806
00:40:12,600 --> 00:40:16,440
Speaker 1: things incredibly daunting when your physiology is just not giving

807
00:40:16,440 --> 00:40:19,960
Speaker 1: you any help on those things. So this is an approach,

808
00:40:20,000 --> 00:40:21,600
Speaker 1: This is set up. This is a little bit of

809
00:40:21,640 --> 00:40:24,960
Speaker 1: grace in the realization that there is the plan on

810
00:40:25,040 --> 00:40:29,239
Speaker 1: paper and then there is your life experience. And the

811
00:40:29,280 --> 00:40:33,280
Speaker 1: first step in my equation here is don't make perfect

812
00:40:33,320 --> 00:40:36,799
Speaker 1: the enemy of good, like, just get something done so

813
00:40:36,840 --> 00:40:39,000
Speaker 1: that hit class is just not in the cards today

814
00:40:39,040 --> 00:40:43,600
Speaker 1: for whatever reason. And for me it's personally and you know,

815
00:40:43,960 --> 00:40:47,319
Speaker 1: probably not gonna go through peri perimenopause anytime soon, but

816
00:40:47,400 --> 00:40:49,239
Speaker 1: I will have the I sat on the tarmac for

817
00:40:49,280 --> 00:40:51,879
Speaker 1: an hour last night, Okay, Like that was my time

818
00:40:51,920 --> 00:40:54,400
Speaker 1: to train. So then I got back. There's this note.

819
00:40:55,080 --> 00:40:57,120
Speaker 1: So instead of being like I can't do my whole

820
00:40:57,200 --> 00:41:00,000
Speaker 1: hour and a half workout, like can I get fifteen

821
00:41:00,080 --> 00:41:03,399
Speaker 1: minutes done? Great? That's that's making good not the enemy

822
00:41:03,440 --> 00:41:06,000
Speaker 1: are perfect. Right, So my first step on all those

823
00:41:06,040 --> 00:41:08,200
Speaker 1: cadies will be that like, okay, if you can't get

824
00:41:08,239 --> 00:41:10,880
Speaker 1: the whole kinkobmodulink, can you least show up to the gym?

825
00:41:11,320 --> 00:41:14,359
Speaker 1: Can you walk? Can you like do something there? That

826
00:41:14,440 --> 00:41:17,880
Speaker 1: will have a couple of benefits. One is it eliminates

827
00:41:17,920 --> 00:41:22,200
Speaker 1: the I failed, I got nothing done. Some people that

828
00:41:22,320 --> 00:41:25,640
Speaker 1: is a negative spirals others it's not. But for those people,

829
00:41:25,680 --> 00:41:29,200
Speaker 1: let's check that box two you get some movement. In three,

830
00:41:29,760 --> 00:41:32,880
Speaker 1: you actually will see a however you want to define stress,

831
00:41:32,920 --> 00:41:37,160
Speaker 1: you'll often see a stress reduction in that act physiologically itself.

832
00:41:37,640 --> 00:41:39,319
Speaker 1: And so if you ask directly about how do you

833
00:41:39,360 --> 00:41:41,879
Speaker 1: reduce physiological stress, that would be one of them. Low

834
00:41:42,000 --> 00:41:44,719
Speaker 1: level of physical activity can be a really good way

835
00:41:44,760 --> 00:41:46,440
Speaker 1: to do it. So that that would be my honest

836
00:41:46,480 --> 00:41:49,200
Speaker 1: answer of saying that tactic right there.

837
00:41:49,760 --> 00:41:52,000
Speaker 2: So we're talking a lot about fitness, you know, and

838
00:41:52,080 --> 00:41:54,040
Speaker 2: I think when a lot of people think about fitness

839
00:41:54,040 --> 00:41:55,880
Speaker 2: and moving their body and going to a hit class,

840
00:41:55,920 --> 00:41:58,200
Speaker 2: going to a plate's class, yoga, hiking, running, whatever it

841
00:41:58,200 --> 00:42:01,879
Speaker 2: may be, stream training, they think about the aesthetics of it. Right.

842
00:42:01,960 --> 00:42:03,600
Speaker 2: You know, I'm in my twenties, going to be in

843
00:42:03,640 --> 00:42:06,120
Speaker 2: my thirties soon. I feel like everybody's signing up for

844
00:42:06,160 --> 00:42:08,200
Speaker 2: a marathon. Everybody wants to look their best. We're all

845
00:42:08,280 --> 00:42:11,799
Speaker 2: trying these new diets, but at the same time, we're

846
00:42:11,840 --> 00:42:16,200
Speaker 2: talking about how you know fitness and your overall health.

847
00:42:16,360 --> 00:42:18,840
Speaker 2: It's not just for what you look like right now.

848
00:42:19,160 --> 00:42:22,800
Speaker 2: It's for how you're feeling at seventy five, eighty ninety

849
00:42:22,960 --> 00:42:24,759
Speaker 2: so that you can be that ninety two year old

850
00:42:24,960 --> 00:42:27,759
Speaker 2: doing that cross country ski race. Right. So what are

851
00:42:27,800 --> 00:42:32,200
Speaker 2: people getting wrong when it comes to esthetics and fitness?

852
00:42:32,560 --> 00:42:37,480
Speaker 1: Big question? I like the term performance over longevity. I

853
00:42:38,480 --> 00:42:42,240
Speaker 1: have many reasons why I hate longevity, but the easiest

854
00:42:42,280 --> 00:42:47,879
Speaker 1: approach is it's not falsifiable. I have no idea what

855
00:42:47,920 --> 00:42:50,640
Speaker 1: anything you're doing is going to actually impact you seventy

856
00:42:50,680 --> 00:42:54,319
Speaker 1: years from now. I can promise you, though, we have

857
00:42:54,520 --> 00:42:56,759
Speaker 1: a good evidence base behind things that'll make you look

858
00:42:56,800 --> 00:43:00,319
Speaker 1: a certain way, make you feel a certain way and

859
00:43:00,360 --> 00:43:03,680
Speaker 1: physically perform a certain way right now, and those things

860
00:43:03,760 --> 00:43:07,799
Speaker 1: do not have to compromise long term health. In fact,

861
00:43:07,840 --> 00:43:10,360
Speaker 1: they can augment it. So my answer to that is,

862
00:43:10,480 --> 00:43:12,239
Speaker 1: it's let's take it from what's currently in front of

863
00:43:12,280 --> 00:43:14,520
Speaker 1: your face. If you want to be amazing at ninety,

864
00:43:14,560 --> 00:43:18,160
Speaker 1: that starts with being amazing at twenty eight. That's a

865
00:43:18,160 --> 00:43:21,200
Speaker 1: reality of it, right Like, let's not maximize and optimize

866
00:43:21,920 --> 00:43:25,799
Speaker 1: or tomorrow. But if there's a particular way you want

867
00:43:25,840 --> 00:43:29,240
Speaker 1: to look for esthetic reasons or don't want to look, fine,

868
00:43:29,480 --> 00:43:32,719
Speaker 1: we can engineer that. That's hard work, but it's not

869
00:43:32,760 --> 00:43:36,319
Speaker 1: a complicated scientific issue. You want to feel a certain way,

870
00:43:36,320 --> 00:43:37,839
Speaker 1: you want to feel more energy, you want to feel

871
00:43:37,880 --> 00:43:41,560
Speaker 1: more focused, you want to feel whatever. Again, same answer.

872
00:43:41,600 --> 00:43:43,080
Speaker 1: You want to perform a certain way. You tell me

873
00:43:43,160 --> 00:43:45,839
Speaker 1: how do you define perform? You tell me the rules

874
00:43:45,840 --> 00:43:48,520
Speaker 1: of the game, and we have a large evidence space

875
00:43:48,760 --> 00:43:50,600
Speaker 1: this says, okay, this is how we get to those things.

876
00:43:50,880 --> 00:43:53,640
Speaker 1: And the only difference now with you and my professional

877
00:43:53,640 --> 00:43:57,760
Speaker 1: athletes I have coach at the time right now, probably

878
00:43:58,040 --> 00:44:01,680
Speaker 1: eight professional female athletes that are probably the rough about

879
00:44:01,719 --> 00:44:04,439
Speaker 1: the same body size as you. The only different between

880
00:44:04,440 --> 00:44:06,480
Speaker 1: you and one of those girls would be at the

881
00:44:06,560 --> 00:44:07,600
Speaker 1: end of the day, they're going to get in a

882
00:44:07,600 --> 00:44:10,120
Speaker 1: cage in their underwear and punch somebody, and you're gonna

883
00:44:10,160 --> 00:44:13,239
Speaker 1: like wrestle with your kid here like pretty soon. So

884
00:44:13,280 --> 00:44:16,520
Speaker 1: we're defining performance a little bit different, but it's going

885
00:44:16,600 --> 00:44:19,000
Speaker 1: to be very very similar the entire approach to you.

886
00:44:19,080 --> 00:44:22,400
Speaker 1: So how we go about that is really a function

887
00:44:22,480 --> 00:44:24,799
Speaker 1: of what is performed to you and what are all

888
00:44:24,800 --> 00:44:26,239
Speaker 1: those things you want, and then we'll just go out

889
00:44:26,280 --> 00:44:30,680
Speaker 1: those individual tasks and tools. So the kind of question

890
00:44:30,840 --> 00:44:34,000
Speaker 1: was framed, We're like, what are people doing wrong about that? Well,

891
00:44:34,239 --> 00:44:38,319
Speaker 1: we're overly concerned about metrics that are just giving us

892
00:44:38,320 --> 00:44:40,960
Speaker 1: global insights. The way that we will call this all

893
00:44:40,960 --> 00:44:42,400
Speaker 1: the time in the field is like the thing becomes

894
00:44:42,400 --> 00:44:48,719
Speaker 1: the thing right where you're like, okay, yes, feotomac is important, Yes,

895
00:44:48,800 --> 00:44:51,359
Speaker 1: script strength is important. I mean, you could pick your

896
00:44:51,360 --> 00:44:54,680
Speaker 1: metric you want there. But let's also not get lost

897
00:44:54,719 --> 00:44:59,080
Speaker 1: in the weeds. There is no rational reason that I

898
00:44:59,080 --> 00:45:02,400
Speaker 1: could say, as a twenty whatever your old late twenties

899
00:45:02,560 --> 00:45:05,719
Speaker 1: you said right that if I take you from the

900
00:45:05,800 --> 00:45:09,520
Speaker 1: ninetieth percentile and your view tax to the ninety fifth percentile,

901
00:45:10,360 --> 00:45:13,000
Speaker 1: that you'll live better or differently seventy years from now.

902
00:45:13,960 --> 00:45:15,680
Speaker 1: There's no chance I could make that real lark, And

903
00:45:15,680 --> 00:45:17,120
Speaker 1: if if I did, I would say, like, you do

904
00:45:17,160 --> 00:45:20,200
Speaker 1: not understand number one, stats, number two, science number three,

905
00:45:20,320 --> 00:45:24,279
Speaker 1: like actually physiology at all. So we want to use

906
00:45:24,320 --> 00:45:29,719
Speaker 1: those things as information, as guiding lights and saying, hey, look,

907
00:45:29,719 --> 00:45:32,120
Speaker 1: there are some core physiological principles you need to be at.

908
00:45:32,800 --> 00:45:34,279
Speaker 1: But we don't want to let the thing become the

909
00:45:34,280 --> 00:45:38,719
Speaker 1: thing where we're like optimizing for a corelate, right, We

910
00:45:38,760 --> 00:45:41,160
Speaker 1: don't want to do that stuff. So that's why I

911
00:45:41,160 --> 00:45:43,920
Speaker 1: will go right back down to what I'm saying is

912
00:45:43,960 --> 00:45:46,480
Speaker 1: like before I'm worried about like you, and here I

913
00:45:46,480 --> 00:45:49,560
Speaker 1: am like coaching you right now. Sorry, but before we

914
00:45:49,560 --> 00:45:52,560
Speaker 1: were worried about you at ninety What anchors do we

915
00:45:52,600 --> 00:45:55,600
Speaker 1: have right now? Right? We have one very clear one

916
00:45:55,600 --> 00:45:57,239
Speaker 1: in front of us that we've got to get through. Right.

917
00:45:57,239 --> 00:46:00,640
Speaker 1: This is the most traumatizing event that humans will go

918
00:46:00,680 --> 00:46:04,320
Speaker 1: through as childbirth. Right. In fact, one of the biggest,

919
00:46:04,400 --> 00:46:08,040
Speaker 1: sometimes the largest cause of sleeping disorders and women is

920
00:46:08,080 --> 00:46:11,799
Speaker 1: previous childbirth. So we have things we look at you

921
00:46:11,800 --> 00:46:14,160
Speaker 1: and go, Okay, we know there's a bunch of hurdles

922
00:46:14,600 --> 00:46:18,080
Speaker 1: either known or likely to come with you. I'm not

923
00:46:18,120 --> 00:46:20,640
Speaker 1: worried about any of those other metrics right now, Like

924
00:46:20,719 --> 00:46:23,279
Speaker 1: I'm worried about you getting through this, your pregnancy and

925
00:46:23,320 --> 00:46:26,920
Speaker 1: birth and then post that, post mom care, all those

926
00:46:26,920 --> 00:46:29,719
Speaker 1: things that generally get very little information on that. And

927
00:46:29,800 --> 00:46:31,440
Speaker 1: let's get you back and let's make sure know these

928
00:46:31,480 --> 00:46:33,200
Speaker 1: things that are going to be a problem fifty years

929
00:46:33,200 --> 00:46:37,600
Speaker 1: from now don't happen right now, and then we'll worry

930
00:46:37,600 --> 00:46:40,960
Speaker 1: about those things later. Because if you skip those things

931
00:46:40,960 --> 00:46:43,360
Speaker 1: and we start worrying about you know, your grip strength

932
00:46:43,400 --> 00:46:46,560
Speaker 1: and hold on, like we got bigger fish to fry

933
00:46:46,760 --> 00:46:48,040
Speaker 1: right in front of us that are going to make

934
00:46:48,080 --> 00:46:49,279
Speaker 1: a much bigger impact on you.

935
00:46:58,880 --> 00:47:01,040
Speaker 2: Can you quantify grip strength and how is it a

936
00:47:01,120 --> 00:47:02,840
Speaker 2: lead indicator for dementia?

937
00:47:03,239 --> 00:47:07,080
Speaker 1: Yeah, grip strength is a favorable scientific measure because it

938
00:47:07,200 --> 00:47:10,080
Speaker 1: is easy. You have a very small device called a

939
00:47:10,120 --> 00:47:13,320
Speaker 1: hand grip dynamometer. I don't really have to explain to

940
00:47:13,320 --> 00:47:14,799
Speaker 1: you a lot of technique. I'll have to warm you up.

941
00:47:14,840 --> 00:47:18,440
Speaker 1: I don't have all these limitations. It's consistent across everywhere.

942
00:47:18,760 --> 00:47:21,319
Speaker 1: It's cheap and easy. So because of that, we have

943
00:47:21,400 --> 00:47:23,920
Speaker 1: tons and tons of data on it. There isn't anything

944
00:47:24,040 --> 00:47:28,160
Speaker 1: especially magical about handgrip strength. It's more of what I

945
00:47:28,280 --> 00:47:31,279
Speaker 1: just described of why you'll see it consistently as one

946
00:47:31,320 --> 00:47:35,440
Speaker 1: of the lead predictors of all cause mortality. You mentioned

947
00:47:35,520 --> 00:47:38,080
Speaker 1: dementia and Alzheimer's risk. You'll see it in that research

948
00:47:38,120 --> 00:47:42,600
Speaker 1: as well. We've published work in this area looking at

949
00:47:42,680 --> 00:47:45,200
Speaker 1: national databases and saying, hey, like, look, we're actually seeing

950
00:47:45,560 --> 00:47:49,640
Speaker 1: these kind of markers will predict risk of cognitive decline

951
00:47:49,640 --> 00:47:52,919
Speaker 1: more so than even things like education can do it. Right,

952
00:47:53,280 --> 00:47:55,120
Speaker 1: But again, you're looking at it more like a proxy

953
00:47:55,120 --> 00:47:57,719
Speaker 1: of overall health than anything else. One of the things

954
00:47:57,760 --> 00:48:02,520
Speaker 1: that is emerging rapidly and I probably have SA have

955
00:48:02,600 --> 00:48:06,200
Speaker 1: seen twelve to fifteen papers in the last few months

956
00:48:06,200 --> 00:48:12,000
Speaker 1: on this looking at things like handgrip asymmetry. So you

957
00:48:12,120 --> 00:48:15,319
Speaker 1: have not only overall weakness, but the difference between your

958
00:48:15,360 --> 00:48:18,200
Speaker 1: dominant and non dominant hand, or your right hand and

959
00:48:18,239 --> 00:48:21,560
Speaker 1: your left hand, which are subtly different. There that actually

960
00:48:21,640 --> 00:48:26,080
Speaker 1: may be more relevant than your overall strength. Now, some

961
00:48:26,280 --> 00:48:30,440
Speaker 1: asymmetry is normal, some of it is even advantageous, but

962
00:48:30,520 --> 00:48:34,520
Speaker 1: when it exceeds fifteen to twenty percent, and that number

963
00:48:35,200 --> 00:48:37,920
Speaker 1: is not completely dialed yet we don't. We're still working

964
00:48:38,120 --> 00:48:40,319
Speaker 1: some of the things out. But when you see these

965
00:48:40,400 --> 00:48:43,560
Speaker 1: large discrepancies and symmetry, now we're starting to see this

966
00:48:43,600 --> 00:48:48,200
Speaker 1: as potential indicators of neurological decline, and that's where you're

967
00:48:48,200 --> 00:48:52,160
Speaker 1: going to see that tie into things like cognitive decline, dementia, Alzheimer's,

968
00:48:52,360 --> 00:48:55,560
Speaker 1: potentially Parkinson's, and things like that. So that's an emerging

969
00:48:55,600 --> 00:48:59,279
Speaker 1: area and I would probably say, you know, I'm making

970
00:48:59,280 --> 00:49:01,360
Speaker 1: this number up, but I don't know. Ninety percent of

971
00:49:01,400 --> 00:49:05,080
Speaker 1: the research there is not causal yet, so it's simply

972
00:49:05,080 --> 00:49:06,920
Speaker 1: looking at databases saying, wow, the people that have the

973
00:49:06,920 --> 00:49:09,719
Speaker 1: worst cognitive scores or fill in the blank for bad

974
00:49:09,760 --> 00:49:14,440
Speaker 1: thing also had the lowest grip strength or were also

975
00:49:15,000 --> 00:49:18,360
Speaker 1: had the highest level of asymmetry. So the causal link

976
00:49:18,880 --> 00:49:23,360
Speaker 1: is there. There also have been plenty of trials that

977
00:49:23,400 --> 00:49:27,319
Speaker 1: have actually pre post test into the but the vast

978
00:49:27,360 --> 00:49:29,640
Speaker 1: majority is just simply saying, hey, there's an exchange there.

979
00:49:29,680 --> 00:49:32,600
Speaker 1: And so you have this conflation of information because you're like, well,

980
00:49:33,000 --> 00:49:36,080
Speaker 1: is it just the fact that if you're stronger, you

981
00:49:36,120 --> 00:49:39,879
Speaker 1: were generally healthier, did you probably engage in more high

982
00:49:39,960 --> 00:49:44,400
Speaker 1: level health exercise practices? Did you have access to better healthcare,

983
00:49:44,920 --> 00:49:47,160
Speaker 1: Like there's all those things that go into which is true,

984
00:49:47,320 --> 00:49:50,160
Speaker 1: but there's still room there for it saying okay, well,

985
00:49:50,160 --> 00:49:53,320
Speaker 1: there's also something to the fact that we know physical

986
00:49:53,320 --> 00:49:57,960
Speaker 1: strength training requires a bunch of neurological input, and there's

987
00:49:57,960 --> 00:50:00,680
Speaker 1: a ton of neurological adaptations that happen with strength training.

988
00:50:01,640 --> 00:50:03,840
Speaker 1: Neurology is your center servo system that is your brain,

989
00:50:04,760 --> 00:50:07,960
Speaker 1: and so we can see the neuroplasticity happening with exercise,

990
00:50:07,960 --> 00:50:11,560
Speaker 1: which is very very well demonstrated and documented. And so

991
00:50:11,920 --> 00:50:13,960
Speaker 1: I don't think that necessarily even it needs to run

992
00:50:14,000 --> 00:50:16,680
Speaker 1: out and like change all your exercise to do grip

993
00:50:16,719 --> 00:50:20,799
Speaker 1: strength training only. But I think as a quick prognostic,

994
00:50:20,840 --> 00:50:25,560
Speaker 1: as a cheap, high level test, I think it's a

995
00:50:25,560 --> 00:50:27,839
Speaker 1: reasonable starting place to pay attention to, again not only

996
00:50:27,920 --> 00:50:31,840
Speaker 1: the overall strength, but the level of asymmetry. And I

997
00:50:31,840 --> 00:50:33,440
Speaker 1: would also say this is just something we need to

998
00:50:33,440 --> 00:50:36,040
Speaker 1: continue to pay attention to before we get overly specific

999
00:50:36,600 --> 00:50:39,560
Speaker 1: about changing exercise habits based upon that score. A long.

1000
00:50:48,880 --> 00:50:51,080
Speaker 2: Okay, so yeah, so I'm pregnant. I'm five and a

1001
00:50:51,120 --> 00:50:53,480
Speaker 2: half months pregnant. I'm having my baby in June. So

1002
00:50:53,760 --> 00:50:55,279
Speaker 2: when you talk about some of those things that we

1003
00:50:55,320 --> 00:50:57,920
Speaker 2: have to tackle right now as a pregnant woman speaking

1004
00:50:57,960 --> 00:51:00,120
Speaker 2: to the pregnant women listening to this podcast, like and

1005
00:51:00,200 --> 00:51:02,040
Speaker 2: future pregnant women, what do we have to do while

1006
00:51:02,040 --> 00:51:05,080
Speaker 2: we're pregnant to set us up for success postpartum?

1007
00:51:05,120 --> 00:51:07,520
Speaker 1: Sure? Great question. I am not the expert in this

1008
00:51:08,239 --> 00:51:10,959
Speaker 1: by far. Okay, I can give you generality, so happy

1009
00:51:11,000 --> 00:51:12,880
Speaker 1: to that, or we can pump that and maybe you

1010
00:51:12,880 --> 00:51:15,400
Speaker 1: can get a true expert on that one. I mean

1011
00:51:15,440 --> 00:51:18,680
Speaker 1: when we were running around, one thing we did mention

1012
00:51:18,760 --> 00:51:21,839
Speaker 1: kind of quickly is there's excellent research on exercise when

1013
00:51:21,920 --> 00:51:26,080
Speaker 1: women can do any form of exercise during pregnancy and

1014
00:51:26,120 --> 00:51:30,640
Speaker 1: it's healthy for mom and baby up to them. Right,

1015
00:51:30,680 --> 00:51:32,040
Speaker 1: you don't have to do it. You're not a bad

1016
00:51:32,080 --> 00:51:36,120
Speaker 1: mom if Like I've told these many times, but my

1017
00:51:36,200 --> 00:51:39,759
Speaker 1: wife was horrendously sick for both of our kids. Exercise

1018
00:51:39,840 --> 00:51:43,319
Speaker 1: was not even remotely option for her, like in either

1019
00:51:43,360 --> 00:51:45,719
Speaker 1: one of them, and she still feels awful about this

1020
00:51:45,800 --> 00:51:48,640
Speaker 1: day to this day. But I'm like, you've vomited all

1021
00:51:48,719 --> 00:51:52,600
Speaker 1: day every day exercise like we were trying to eat,

1022
00:51:53,520 --> 00:51:56,399
Speaker 1: Like drinking water without throwing up was like a win. Right,

1023
00:51:57,040 --> 00:51:59,880
Speaker 1: So no, one. I want anyone to feel bad if

1024
00:51:59,880 --> 00:52:02,080
Speaker 1: you can't do it for whatever reason, but I do

1025
00:52:02,120 --> 00:52:03,319
Speaker 1: want you to know that you don't have to be

1026
00:52:03,360 --> 00:52:05,040
Speaker 1: worried about it as like a bad thing for you

1027
00:52:05,200 --> 00:52:09,320
Speaker 1: or baby strength training and endurance exercise, high intensity stuff.

1028
00:52:09,520 --> 00:52:12,120
Speaker 1: Lots of evidence now those things are generally safe for

1029
00:52:12,160 --> 00:52:15,680
Speaker 1: the average person, work with the EUROBI and all that stuff,

1030
00:52:16,440 --> 00:52:19,399
Speaker 1: But categorically we don't have to doerally worry about those things.

1031
00:52:19,400 --> 00:52:22,560
Speaker 1: And if you can do it, good good thing to do.

1032
00:52:22,760 --> 00:52:24,960
Speaker 2: Yeah. No, I like your perspective on it, and I

1033
00:52:25,040 --> 00:52:26,719
Speaker 2: like hearing that experience with your wife because one of

1034
00:52:26,760 --> 00:52:29,319
Speaker 2: my best friends is also pregnant. She's due pretty much

1035
00:52:29,360 --> 00:52:31,520
Speaker 2: any day now, and she is having the exact same

1036
00:52:31,560 --> 00:52:33,839
Speaker 2: experience where she's been sick the entire time and her

1037
00:52:33,880 --> 00:52:35,439
Speaker 2: biggest focus same thing that you said.

1038
00:52:35,520 --> 00:52:37,880
Speaker 1: She couldn't eat anything either. Yeah, the worst nutrition my

1039
00:52:37,920 --> 00:52:40,680
Speaker 1: wife said her entire life was the two times when

1040
00:52:40,680 --> 00:52:42,120
Speaker 1: she's pregnant. It's goldn't needt anything.

1041
00:52:43,080 --> 00:52:45,759
Speaker 2: Then the good news if you're experiencing that is that

1042
00:52:45,800 --> 00:52:48,239
Speaker 2: babies are parasitic and they are going to take from

1043
00:52:48,239 --> 00:52:49,000
Speaker 2: you what they need.

1044
00:52:49,200 --> 00:52:53,600
Speaker 1: You want to know something wild, So she Natasha gonna

1045
00:52:53,600 --> 00:52:57,000
Speaker 1: need anything. When she was pregnant. The second our daughter

1046
00:52:57,080 --> 00:53:00,840
Speaker 1: was delivered, like the minute afterwards, all of her cravings

1047
00:53:01,080 --> 00:53:05,000
Speaker 1: instantly switched back to normal. Wow, like instantly, and back

1048
00:53:05,040 --> 00:53:07,600
Speaker 1: to the normal foods that smelled good and hated or whatever.

1049
00:53:07,600 --> 00:53:10,319
Speaker 1: And she was like, and she had this weird thing

1050
00:53:10,360 --> 00:53:13,000
Speaker 1: where she was getting like this crazy stomach pains from eggs.

1051
00:53:13,080 --> 00:53:15,360
Speaker 1: Would never happen, right the second one back was like,

1052
00:53:15,440 --> 00:53:17,200
Speaker 1: went right back to it. And then we had our son,

1053
00:53:17,320 --> 00:53:18,280
Speaker 1: same exact experience.

1054
00:53:18,840 --> 00:53:21,160
Speaker 2: So she's like, babe, give me that blt right now.

1055
00:53:21,719 --> 00:53:22,960
Speaker 1: Parasite is for real.

1056
00:53:23,280 --> 00:53:25,719
Speaker 2: It is, it's real. And my friend that's pregnant, like,

1057
00:53:25,800 --> 00:53:27,319
Speaker 2: she was so nervous because she was like, I can't

1058
00:53:27,400 --> 00:53:29,840
Speaker 2: keep food down. And her doctor would say to her,

1059
00:53:29,920 --> 00:53:32,840
Speaker 2: don't worry. Your baby's growing just fine. It's actually growing

1060
00:53:32,880 --> 00:53:34,919
Speaker 2: bigger than expected at this week, you know. Yeah.

1061
00:53:34,960 --> 00:53:36,960
Speaker 1: So it's a tough gig, It's for sure.

1062
00:53:37,040 --> 00:53:38,680
Speaker 2: It is a tough gig. I would say, working out

1063
00:53:38,719 --> 00:53:40,680
Speaker 2: for me during pregnancy has been more about the mental

1064
00:53:40,719 --> 00:53:42,759
Speaker 2: than it is even about the physical, because as a woman,

1065
00:53:42,800 --> 00:53:44,520
Speaker 2: your body's going to change. You can't help that, right,

1066
00:53:44,560 --> 00:53:47,000
Speaker 2: and that's for the benefit of your baby. And your child.

1067
00:53:47,840 --> 00:53:50,560
Speaker 2: But mentally, it's like just going for that walk, getting

1068
00:53:50,560 --> 00:53:52,280
Speaker 2: that little bit of you know, as you said before,

1069
00:53:52,920 --> 00:53:56,719
Speaker 2: physical activity practice in has been a game changer and

1070
00:53:56,760 --> 00:53:58,319
Speaker 2: this is a different season of life and it will

1071
00:53:58,320 --> 00:54:00,879
Speaker 2: be for every pregnancy. But it's kind of a fun thing.

1072
00:54:01,080 --> 00:54:03,719
Speaker 2: When it comes to aesthetics, which we were talking about

1073
00:54:03,719 --> 00:54:06,920
Speaker 2: a little bit before. You know, I know you kind

1074
00:54:06,920 --> 00:54:09,319
Speaker 2: of mentioned female wrestlers that you work with, right, you

1075
00:54:09,320 --> 00:54:11,680
Speaker 2: said something about women in the ring. Yea, So do

1076
00:54:11,760 --> 00:54:13,760
Speaker 2: you work with a lot of people that are trying

1077
00:54:13,880 --> 00:54:16,480
Speaker 2: to lose weight through your methodologies?

1078
00:54:16,640 --> 00:54:19,000
Speaker 1: Yes, so I would. I've never to be clear, I've

1079
00:54:19,000 --> 00:54:23,960
Speaker 1: never coached any bodybuilders or fitness or figure or things.

1080
00:54:24,080 --> 00:54:26,520
Speaker 1: So from the aesthetics in terms of like a professional,

1081
00:54:26,680 --> 00:54:30,239
Speaker 1: that's not what I do. My partner, Dan Garner, he

1082
00:54:30,320 --> 00:54:31,799
Speaker 1: does all that. So when people come to work with

1083
00:54:31,840 --> 00:54:34,720
Speaker 1: us and they want that, Dan takes all those things.

1084
00:54:35,080 --> 00:54:37,759
Speaker 1: But we have dealt with loads of people who need

1085
00:54:37,800 --> 00:54:41,480
Speaker 1: to lose fat, not for those reasons, but because either

1086
00:54:42,320 --> 00:54:45,879
Speaker 1: that's a personal priority, they just they want to lose fat.

1087
00:54:46,200 --> 00:54:50,440
Speaker 1: Or two, because any of our athletes, male or female,

1088
00:54:50,920 --> 00:54:54,120
Speaker 1: that are in weight class based sports, they have to

1089
00:54:54,120 --> 00:54:55,920
Speaker 1: have a certain number on a scale, so like we

1090
00:54:56,880 --> 00:54:58,680
Speaker 1: have to lose a fat in that particular case, we

1091
00:54:58,719 --> 00:55:02,120
Speaker 1: have to lose weight to this specific ounce on a

1092
00:55:02,160 --> 00:55:04,960
Speaker 1: specific day, and we have to do it in a

1093
00:55:05,000 --> 00:55:07,480
Speaker 1: way that allows him to still train really really really

1094
00:55:07,560 --> 00:55:10,279
Speaker 1: hard and compete, so we can't just crash diet down

1095
00:55:10,360 --> 00:55:12,960
Speaker 1: them to where they feel awful. In fact, we had

1096
00:55:13,000 --> 00:55:17,920
Speaker 1: one guy in our program last year and he had

1097
00:55:17,920 --> 00:55:20,680
Speaker 1: come in on the program and every metric you could

1098
00:55:20,680 --> 00:55:26,080
Speaker 1: possibly think of, from libido to every physiological market, like,

1099
00:55:26,080 --> 00:55:28,959
Speaker 1: he had actual clinical anemia. This is a male, which

1100
00:55:29,000 --> 00:55:31,920
Speaker 1: is like really uncommon to get because he was eating

1101
00:55:31,960 --> 00:55:33,919
Speaker 1: like a thousand calories a day in a twenty minute

1102
00:55:33,920 --> 00:55:38,200
Speaker 1: span on one meal a day for nine months. So

1103
00:55:38,320 --> 00:55:42,480
Speaker 1: like he was hammered physiologically trying to get as lean

1104
00:55:42,480 --> 00:55:47,439
Speaker 1: as absolute possible. Couldn't move, couldn't finish a sentence without

1105
00:55:47,480 --> 00:55:50,920
Speaker 1: losing his trend, his brain like, couldn't complete a sentence,

1106
00:55:51,560 --> 00:55:54,120
Speaker 1: super irritable, couldn't do anything, was just like laying around

1107
00:55:54,160 --> 00:55:56,120
Speaker 1: the whole day on stimulants waiting to just get to

1108
00:55:56,160 --> 00:55:59,440
Speaker 1: his twenty minute feeding window. And so we're like, okay,

1109
00:56:00,840 --> 00:56:03,479
Speaker 1: you're eight percent, which is like not even that super

1110
00:56:03,600 --> 00:56:07,520
Speaker 1: lean for a guy and like you're dying and you're

1111
00:56:07,560 --> 00:56:11,000
Speaker 1: thirty five, and like we can send me the hospital

1112
00:56:11,120 --> 00:56:14,239
Speaker 1: sort of thing. Right, So there are better and worse

1113
00:56:14,280 --> 00:56:16,839
Speaker 1: ways to lose weight, is my point to that, And

1114
00:56:17,520 --> 00:56:20,319
Speaker 1: we can't afford to do it in a way that

1115
00:56:20,400 --> 00:56:23,520
Speaker 1: just crashes your whole life. It's like my point I'm

1116
00:56:23,520 --> 00:56:25,840
Speaker 1: trying to get in his case physiology and his life

1117
00:56:25,840 --> 00:56:29,080
Speaker 1: and his productivity. So yeah, I would not say that

1118
00:56:29,120 --> 00:56:31,600
Speaker 1: we do the physique thing in terms of maximizing. Look

1119
00:56:31,640 --> 00:56:34,400
Speaker 1: on stage, where we look at it is we have

1120
00:56:34,440 --> 00:56:38,879
Speaker 1: a program called Optimum Muscle and so in this we're

1121
00:56:38,920 --> 00:56:40,640
Speaker 1: looking at all those things. But we run a full

1122
00:56:40,680 --> 00:56:44,480
Speaker 1: body MRI on people, and we don't do it for cancer,

1123
00:56:45,000 --> 00:56:47,680
Speaker 1: and I'm not looking at torn ligaments. What we can

1124
00:56:47,680 --> 00:56:49,760
Speaker 1: actually do is we can image one hundred and forty

1125
00:56:49,800 --> 00:56:52,520
Speaker 1: individual muscles on your body and create a three D

1126
00:56:52,640 --> 00:56:55,279
Speaker 1: model of you, and so we can use that and

1127
00:56:55,320 --> 00:56:58,799
Speaker 1: we can look at things like symmetries. Is you're right

1128
00:56:58,920 --> 00:57:01,759
Speaker 1: Vassi slaughterouse like that outside of your leg? Is that

1129
00:57:01,880 --> 00:57:07,000
Speaker 1: muscle bigger smaller than the left one? Are there imbalances

1130
00:57:07,239 --> 00:57:12,800
Speaker 1: front to back? Are we seeing fat infiltration in the muscle? Itself.

1131
00:57:12,800 --> 00:57:15,480
Speaker 1: Are we seeing scar tissue with things like that. We

1132
00:57:15,600 --> 00:57:18,280
Speaker 1: do that because we can also get moomental density and

1133
00:57:18,480 --> 00:57:20,920
Speaker 1: total body fat and things like that. We like that

1134
00:57:21,000 --> 00:57:24,440
Speaker 1: method because it gives us a much more specific sense

1135
00:57:24,880 --> 00:57:27,080
Speaker 1: of not just how much fat or muscle you have,

1136
00:57:28,320 --> 00:57:31,960
Speaker 1: where is it specifically being distributed, And that is much

1137
00:57:32,000 --> 00:57:35,480
Speaker 1: different than what most people will use commonly, like a

1138
00:57:35,560 --> 00:57:37,680
Speaker 1: dexa scan. We like lay lay in the bed and

1139
00:57:37,680 --> 00:57:39,760
Speaker 1: it kind of tells you how much muscle you have

1140
00:57:40,360 --> 00:57:43,480
Speaker 1: and fat. That's like very general. So when we have

1141
00:57:43,520 --> 00:57:46,080
Speaker 1: people that come in for esthetic goals, we like that

1142
00:57:46,120 --> 00:57:48,960
Speaker 1: optim muscle scan much better because now I can look

1143
00:57:49,000 --> 00:57:51,600
Speaker 1: at it and go, Okay, it's not actually your shoulder,

1144
00:57:51,800 --> 00:57:55,400
Speaker 1: it's this specific part of your shoulder, or it's this shoulder,

1145
00:57:55,520 --> 00:57:58,520
Speaker 1: it's actually your trap that's being pulled up that's making

1146
00:57:58,560 --> 00:58:01,600
Speaker 1: your shoulder look smaller, and of things you'll see in

1147
00:58:01,800 --> 00:58:05,600
Speaker 1: the visualization the aesthetics world. It's not necessarily the muscle

1148
00:58:05,680 --> 00:58:08,960
Speaker 1: per se. It can be, but it can be the

1149
00:58:08,960 --> 00:58:12,320
Speaker 1: position of the joint. So another muscle is rolling your

1150
00:58:12,360 --> 00:58:17,440
Speaker 1: shoulders forward for example, that makes your pecks look small. Right, Okay,

1151
00:58:17,440 --> 00:58:19,720
Speaker 1: so you actually need to actually change something the posterior

1152
00:58:19,880 --> 00:58:23,560
Speaker 1: side to actually roll it up, and the pecks themselves

1153
00:58:23,680 --> 00:58:26,720
Speaker 1: would look bigger in this case, like probably not the

1154
00:58:26,720 --> 00:58:29,520
Speaker 1: greatest best example for your audience, but we could do

1155
00:58:29,520 --> 00:58:31,840
Speaker 1: this for any I'll give you one for the abs.

1156
00:58:32,280 --> 00:58:35,160
Speaker 1: Abs are super easy for the same thing. You may

1157
00:58:35,200 --> 00:58:37,920
Speaker 1: not have a big belly at all, but if the

1158
00:58:37,920 --> 00:58:41,480
Speaker 1: position of the core is anteriorly tilted, then I'll make

1159
00:58:41,480 --> 00:58:44,600
Speaker 1: the stomach poof out interesting.

1160
00:58:44,640 --> 00:58:48,920
Speaker 2: So it's almost by understanding your muscular breakdown of your

1161
00:58:48,960 --> 00:58:51,680
Speaker 2: individual body, you can then focus on the aesthetics of

1162
00:58:51,680 --> 00:58:52,800
Speaker 2: what you actually look like.

1163
00:58:53,080 --> 00:58:55,800
Speaker 1: Yeah, yeah, yeah, because I remember what you're thinking about

1164
00:58:55,800 --> 00:58:57,240
Speaker 1: here is like you're saying you want to look a

1165
00:58:57,240 --> 00:58:59,080
Speaker 1: certain way or not look a certain way, right, because

1166
00:58:59,160 --> 00:59:01,440
Speaker 1: esthetics is a two way option, and then people default

1167
00:59:01,480 --> 00:59:03,240
Speaker 1: to either it's either I have to add muscle or

1168
00:59:03,240 --> 00:59:05,360
Speaker 1: lose fat. But the reality is, I'm like, you want

1169
00:59:05,360 --> 00:59:08,240
Speaker 1: to look us etainly right, So go in the camera,

1170
00:59:08,680 --> 00:59:11,400
Speaker 1: take a camera of yourself from the side, and aren't

1171
00:59:11,440 --> 00:59:14,080
Speaker 1: your your butt way back, stick your chest way up

1172
00:59:14,080 --> 00:59:16,200
Speaker 1: in the air, like turn it. You look very different

1173
00:59:16,200 --> 00:59:18,480
Speaker 1: and if I move your body position, you'd look different.

1174
00:59:19,360 --> 00:59:21,280
Speaker 1: So I may not have to actually have you gain

1175
00:59:21,400 --> 00:59:24,160
Speaker 1: any muscle or any fat at all. But if I

1176
00:59:24,200 --> 00:59:27,360
Speaker 1: can change the way your skeleton is stacked on itself,

1177
00:59:27,840 --> 00:59:30,360
Speaker 1: you will physically look different because you're pulling a certain

1178
00:59:30,400 --> 00:59:32,560
Speaker 1: muscle into place and there. So the abs are the

1179
00:59:32,560 --> 00:59:36,400
Speaker 1: best example. Like like when we think it's like a

1180
00:59:36,400 --> 00:59:38,720
Speaker 1: couple of main cores of your abs right the front

1181
00:59:38,800 --> 00:59:41,760
Speaker 1: kind of your six packrecto subdominus. Then you have your

1182
00:59:41,760 --> 00:59:44,240
Speaker 1: transverse subdominance, which is like this belt, and then your

1183
00:59:44,280 --> 00:59:46,960
Speaker 1: obliques on the side right. A lot of people will

1184
00:59:46,960 --> 00:59:48,600
Speaker 1: make this mistake because if you do a bunch of

1185
00:59:48,680 --> 00:59:53,439
Speaker 1: oblique stuff and those things get larger, that actually makes

1186
00:59:53,480 --> 00:59:56,960
Speaker 1: your your the side of your ribs go out more.

1187
00:59:58,160 --> 01:00:00,240
Speaker 1: And so you're like, I'm doing all this ab work

1188
01:00:00,760 --> 01:00:03,280
Speaker 1: and I'm trying to get my like this, what's the

1189
01:00:03,480 --> 01:00:06,160
Speaker 1: like you know the V shape thing. But you actually,

1190
01:00:06,160 --> 01:00:08,040
Speaker 1: if you're hyperchasing those muscles, you're going to make it

1191
01:00:08,080 --> 01:00:12,600
Speaker 1: more of a blocky, squared look. So that doesn't mean

1192
01:00:12,640 --> 01:00:15,560
Speaker 1: you want to not do them, but it's it's the

1193
01:00:15,840 --> 01:00:19,000
Speaker 1: appropriate understanding of where your bat and position there. So

1194
01:00:19,040 --> 01:00:20,840
Speaker 1: it's all those things that go into it, which is

1195
01:00:20,840 --> 01:00:24,479
Speaker 1: again really detailed way to go about it. But when

1196
01:00:24,520 --> 01:00:26,880
Speaker 1: we when the question of aesthetics comes up, like that's

1197
01:00:26,880 --> 01:00:28,160
Speaker 1: how we look at it, right.

1198
01:00:28,560 --> 01:00:30,920
Speaker 2: It is so interesting because you know, I have friends that,

1199
01:00:31,080 --> 01:00:32,760
Speaker 2: like one of my friends is a is a nurse

1200
01:00:32,880 --> 01:00:35,800
Speaker 2: and whenever it comes to training, and she definitely goes

1201
01:00:35,920 --> 01:00:39,800
Speaker 2: goes in seasons training and losing fat and you know,

1202
01:00:40,040 --> 01:00:43,680
Speaker 2: getting really lean. But it's so cool talking to her

1203
01:00:43,720 --> 01:00:47,720
Speaker 2: because she leans so heavily into the physiology and the

1204
01:00:47,760 --> 01:00:50,640
Speaker 2: science of it, where she's you know, weighing her food

1205
01:00:50,760 --> 01:00:53,840
Speaker 2: and looking at her macros and really looking at body

1206
01:00:53,840 --> 01:00:57,840
Speaker 2: composition and you know, versus me, it's like when I'm

1207
01:00:57,880 --> 01:00:59,800
Speaker 2: working out, I'm kind of just like doing whatever feels

1208
01:00:59,840 --> 01:01:01,640
Speaker 2: good and like going for a little run, you know,

1209
01:01:01,760 --> 01:01:03,840
Speaker 2: but like I'm never measured. Never ever am I going

1210
01:01:03,920 --> 01:01:06,000
Speaker 2: to measure the weight of my food and like, but

1211
01:01:06,080 --> 01:01:08,560
Speaker 2: it is so cool because she's able to see results

1212
01:01:08,640 --> 01:01:09,080
Speaker 2: like that.

1213
01:01:09,360 --> 01:01:13,320
Speaker 1: Yeah, yeah, for sure, there's the personality wise. I like

1214
01:01:13,360 --> 01:01:16,720
Speaker 1: to describe athletes or clients in kind of three buckets,

1215
01:01:16,760 --> 01:01:20,360
Speaker 1: but I'll just give you to bakers and cooks. Are

1216
01:01:20,360 --> 01:01:22,400
Speaker 1: you familiar with the difference between baking and cooking?

1217
01:01:22,680 --> 01:01:22,800
Speaker 2: No?

1218
01:01:23,360 --> 01:01:24,920
Speaker 1: Okay, if I just asked right now.

1219
01:01:24,800 --> 01:01:27,200
Speaker 2: Like like I am by like I am familiar with

1220
01:01:27,240 --> 01:01:29,439
Speaker 2: it in the terms of like, okay, baking, I'm making

1221
01:01:29,440 --> 01:01:31,520
Speaker 2: a cupcake, cooking, I'm making a chicken.

1222
01:01:31,840 --> 01:01:37,200
Speaker 1: Okay, okay, amazing. Yeah, So if you're making a cupcake, huh.

1223
01:01:38,160 --> 01:01:41,919
Speaker 1: And I said, okay, just pull someone out of the kitchen,

1224
01:01:41,960 --> 01:01:44,200
Speaker 1: go make me a cupcake, or go make yourself. Sorry,

1225
01:01:44,240 --> 01:01:47,280
Speaker 1: go make yourself a cupcake. And I gave you no recipe,

1226
01:01:48,080 --> 01:01:51,120
Speaker 1: no ingredients, no measure. Are you culinarily skilled enough to

1227
01:01:51,120 --> 01:01:52,560
Speaker 1: go make a cupcake? Emerge?

1228
01:01:52,600 --> 01:01:55,120
Speaker 2: Absolutely not. I would say, where is the boxed like

1229
01:01:55,320 --> 01:01:57,160
Speaker 2: curtain that I'm making this cupcake out of?

1230
01:01:57,240 --> 01:01:57,520
Speaker 1: Shit?

1231
01:01:57,640 --> 01:01:57,800
Speaker 2: Right?

1232
01:01:58,400 --> 01:02:01,320
Speaker 1: If I said, great, there's a chick in the fridge,

1233
01:02:01,480 --> 01:02:04,800
Speaker 1: I could do that. You could do that. Why, baking

1234
01:02:05,760 --> 01:02:10,080
Speaker 1: is chemistry. You can exchange baking soda for baking powder.

1235
01:02:10,720 --> 01:02:13,920
Speaker 1: You can't exchange a tablespoon for a teaspoon. You will

1236
01:02:14,000 --> 01:02:15,760
Speaker 1: not have a cupcake. You'll have a soup in the

1237
01:02:16,440 --> 01:02:20,000
Speaker 1: in the thing if you cooking is not that. Cooking

1238
01:02:20,120 --> 01:02:23,880
Speaker 1: is concepts, all right, put a little fat in there,

1239
01:02:24,600 --> 01:02:26,680
Speaker 1: put some salt in there, you know, like put some

1240
01:02:26,680 --> 01:02:29,960
Speaker 1: different Okay, great, Like it's conceptually there. So when we

1241
01:02:29,960 --> 01:02:32,560
Speaker 1: think about this in terms of personality, traits. I would

1242
01:02:32,600 --> 01:02:35,680
Speaker 1: say in general, if I said, here, you know what, like,

1243
01:02:35,680 --> 01:02:37,880
Speaker 1: you've been so fun to hang out today, I'll put

1244
01:02:37,880 --> 01:02:40,280
Speaker 1: you through a whole program for free. Now you can

1245
01:02:40,320 --> 01:02:43,520
Speaker 1: do this in one of two ways. One way, I'll

1246
01:02:43,560 --> 01:02:46,200
Speaker 1: meet with you like once a month, give you some ideas,

1247
01:02:46,320 --> 01:02:49,040
Speaker 1: and we'll check back. In the other way, you're gonna

1248
01:02:49,080 --> 01:02:52,080
Speaker 1: call and report. You're gonna weigh everything you eat, you're

1249
01:02:52,080 --> 01:02:53,640
Speaker 1: gonna take a picture of it, you're gonna text it,

1250
01:02:53,680 --> 01:02:55,480
Speaker 1: and every day after you text me, I'll text you

1251
01:02:55,520 --> 01:02:57,640
Speaker 1: back exactly what to eat. And we're gonna do that

1252
01:02:57,680 --> 01:03:00,840
Speaker 1: for a month. There's no in between. Which one would

1253
01:03:00,840 --> 01:03:01,160
Speaker 1: you pick?

1254
01:03:01,520 --> 01:03:03,080
Speaker 2: Probably the second one right for me?

1255
01:03:03,200 --> 01:03:05,760
Speaker 1: No, No, you personally? What would one you pick? Same

1256
01:03:05,760 --> 01:03:09,720
Speaker 1: price point either way, nothing else matters. It's free either way.

1257
01:03:10,120 --> 01:03:11,480
Speaker 2: I mean, I would have to go with the one

1258
01:03:11,480 --> 01:03:13,320
Speaker 2: where I'm talking to you more often, because then at

1259
01:03:13,360 --> 01:03:15,520
Speaker 2: least after the first month, I could then go on

1260
01:03:15,680 --> 01:03:17,080
Speaker 2: to doing it once a month on my own.

1261
01:03:17,160 --> 01:03:20,240
Speaker 1: Right. So what if I said, though, the second you

1262
01:03:20,320 --> 01:03:21,960
Speaker 1: don't do exactly what I say, you're out of the

1263
01:03:21,960 --> 01:03:25,280
Speaker 1: whole program.

1264
01:03:25,480 --> 01:03:26,000
Speaker 2: I don't know.

1265
01:03:26,720 --> 01:03:29,800
Speaker 1: Okay, So if you're at home listening, you're you probably

1266
01:03:29,800 --> 01:03:31,400
Speaker 1: know your answer already.

1267
01:03:31,480 --> 01:03:31,640
Speaker 2: Right.

1268
01:03:31,960 --> 01:03:36,200
Speaker 1: If you are a baker, you like the precision. Okay,

1269
01:03:36,240 --> 01:03:39,040
Speaker 1: Now the example I gave you is absurd on purpose, right, right,

1270
01:03:39,520 --> 01:03:42,560
Speaker 1: But you want to know how what's my run today?

1271
01:03:42,560 --> 01:03:44,560
Speaker 1: What pace am I at? What distance am I at?

1272
01:03:44,960 --> 01:03:47,000
Speaker 1: What am I eating? Before? Right, I'm gonna weigh out

1273
01:03:47,000 --> 01:03:49,959
Speaker 1: my nine jelly beans, I'm gonna have my three point

1274
01:03:49,960 --> 01:03:52,280
Speaker 1: two ounces of what Like? You want that precision? And

1275
01:03:52,320 --> 01:03:54,880
Speaker 1: if I were to not give that to you, and

1276
01:03:54,920 --> 01:03:56,720
Speaker 1: if you're listening at home and I was like, okay,

1277
01:03:56,760 --> 01:03:58,440
Speaker 1: I'll be your running coach and I'll be your nutrition coach,

1278
01:03:58,440 --> 01:03:59,600
Speaker 1: would do it. I'll just be like, okay, gohet and

1279
01:03:59,640 --> 01:04:04,280
Speaker 1: a running easy pace today. And you're like, no, no, that

1280
01:04:04,280 --> 01:04:05,600
Speaker 1: that's not I'm like, no, I just want an easy

1281
01:04:05,600 --> 01:04:06,880
Speaker 1: pace and like feel little bit, have a little bit

1282
01:04:06,880 --> 01:04:09,880
Speaker 1: of carbs. And you forget me like that that's not

1283
01:04:10,000 --> 01:04:12,200
Speaker 1: You'd hate it, right, you fire me? Said the worst

1284
01:04:12,200 --> 01:04:16,080
Speaker 1: reviews on Yelp for Andy ever, Right, Because you want precision.

1285
01:04:16,760 --> 01:04:19,520
Speaker 1: If you're a cook and I give you that level

1286
01:04:19,560 --> 01:04:24,880
Speaker 1: of precision, it's suffocating. You're like, yo, like I can't

1287
01:04:24,880 --> 01:04:29,600
Speaker 1: do this. It's too much like hmm, so I can't

1288
01:04:29,600 --> 01:04:33,920
Speaker 1: coach a baker. Even if my personality trait is to

1289
01:04:33,960 --> 01:04:36,560
Speaker 1: be a cook, I can't coach a baker like that

1290
01:04:36,640 --> 01:04:39,440
Speaker 1: because they need the level of detail. I can't do

1291
01:04:39,480 --> 01:04:43,040
Speaker 1: the opposite, say the other person either. Right, So your

1292
01:04:43,120 --> 01:04:48,520
Speaker 1: friend is obviously a baker. Right, even if it didn't

1293
01:04:48,520 --> 01:04:51,120
Speaker 1: matter if she ran six or five miles today, she

1294
01:04:51,240 --> 01:04:54,200
Speaker 1: still wants a plan. She wants a thing that can matter.

1295
01:04:54,280 --> 01:04:56,760
Speaker 1: Right where you might be like, hey, look, hey, you're

1296
01:04:56,760 --> 01:04:59,920
Speaker 1: out of the program, Like you're gone, You're no longer friend.

1297
01:05:01,440 --> 01:05:03,560
Speaker 1: If you don't run exactly five point two today at

1298
01:05:03,600 --> 01:05:07,160
Speaker 1: at at an eight minute thirty second pace. You're like, yeah,

1299
01:05:07,160 --> 01:05:08,200
Speaker 1: I just like want to go on.

1300
01:05:08,240 --> 01:05:10,920
Speaker 2: But here's the thing. Here's the thing. If I'm paying

1301
01:05:10,960 --> 01:05:14,280
Speaker 2: for the program, I will be a goddamn baker. So

1302
01:05:14,360 --> 01:05:16,400
Speaker 2: that's like where my perspective was. I'm like, Okay, well

1303
01:05:16,440 --> 01:05:18,440
Speaker 2: you're telling me this is an out of pocket spend.

1304
01:05:18,440 --> 01:05:19,880
Speaker 2: I'm gonna do whatever you tell me to do.

1305
01:05:20,160 --> 01:05:25,160
Speaker 1: So here's the funny part. The number one predictor of

1306
01:05:25,200 --> 01:05:32,000
Speaker 1: successful nutrition and exercised programs adherents, right, the number one

1307
01:05:32,040 --> 01:05:35,040
Speaker 1: predictor of how effective a program. It is not calories,

1308
01:05:35,120 --> 01:05:38,520
Speaker 1: it is not intensity, none of those things will predict

1309
01:05:39,720 --> 01:05:42,240
Speaker 1: any remote level of success. The only thing that will

1310
01:05:42,320 --> 01:05:47,880
Speaker 1: significantly predict how effective any health intervention program is is adherence.

1311
01:05:48,800 --> 01:05:50,840
Speaker 1: So when I go to my cook or my baker thing,

1312
01:05:50,880 --> 01:05:53,360
Speaker 1: the first thing I'm trying to figure out is what

1313
01:05:53,480 --> 01:05:56,120
Speaker 1: is going to be the strategy that makes you most adherent.

1314
01:05:57,520 --> 01:06:00,040
Speaker 1: So even if I gave you light guidelines and you

1315
01:06:00,080 --> 01:06:02,360
Speaker 1: didn't run the best running program in the world, but

1316
01:06:02,440 --> 01:06:05,960
Speaker 1: you did it more, that'll be a net win over

1317
01:06:06,000 --> 01:06:08,280
Speaker 1: me giving you a hyperstructured program the exact tops it

1318
01:06:08,280 --> 01:06:11,120
Speaker 1: would be true for your friend. So I'll make up Yeah,

1319
01:06:11,240 --> 01:06:13,760
Speaker 1: nine jelly beans, Oh my god, I had seven. Oh fuck,

1320
01:06:13,760 --> 01:06:16,040
Speaker 1: we screwed up. Damn it. Oh no, like that matter right,

1321
01:06:16,040 --> 01:06:18,480
Speaker 1: but like because that's what she needs to be able

1322
01:06:18,520 --> 01:06:20,920
Speaker 1: to execute the plan. Right, So you need to put

1323
01:06:20,920 --> 01:06:22,760
Speaker 1: people in a position to be able to be successful.

1324
01:06:23,320 --> 01:06:27,400
Speaker 1: If you put a cook in that level of detail

1325
01:06:28,080 --> 01:06:31,919
Speaker 1: and they can't be successful because it's too suffocating, right

1326
01:06:31,960 --> 01:06:36,040
Speaker 1: back to the overall beginning right now, the number one

1327
01:06:36,120 --> 01:06:40,840
Speaker 1: way to get people more adherent on their fitness habits

1328
01:06:41,920 --> 01:06:43,760
Speaker 1: pay Wow.

1329
01:06:44,000 --> 01:06:45,360
Speaker 2: So I made a good point there.

1330
01:06:45,280 --> 01:06:47,800
Speaker 1: No, you made a like this is exactly what if

1331
01:06:47,800 --> 01:06:52,320
Speaker 1: you look at any any amount of research from the

1332
01:06:52,360 --> 01:06:56,600
Speaker 1: psychology fields or habit setting. You have to put some

1333
01:06:56,600 --> 01:06:59,120
Speaker 1: skin in the game. Right, If you were to throw

1334
01:06:59,160 --> 01:07:03,680
Speaker 1: a free event, giant event, no one shows up, you

1335
01:07:03,760 --> 01:07:07,600
Speaker 1: charge one thousand dollars for it, people will show up, right, Okay,

1336
01:07:07,680 --> 01:07:10,600
Speaker 1: So the trick then for habit setting, for fitness stuff,

1337
01:07:11,720 --> 01:07:13,800
Speaker 1: you gotta put some skin in the game. You have

1338
01:07:13,800 --> 01:07:16,160
Speaker 1: to hire the coach a lot of times, Like it's

1339
01:07:16,200 --> 01:07:19,680
Speaker 1: really popular now to make public declarations. Hey, audience, I'm

1340
01:07:19,680 --> 01:07:22,000
Speaker 1: gonna run this for accountability, Like I'm gonna do this raise,

1341
01:07:22,200 --> 01:07:25,280
Speaker 1: Like there has to be some public embarrassment, some financial

1342
01:07:25,440 --> 01:07:28,200
Speaker 1: like some other commitment you made to You'll see people

1343
01:07:28,280 --> 01:07:30,080
Speaker 1: do things like I'm doing this for blah blah blah

1344
01:07:30,120 --> 01:07:32,000
Speaker 1: whatever the case is, right, that's why I sign up

1345
01:07:32,040 --> 01:07:34,160
Speaker 1: for the event. It doesn't matter that. But like now

1346
01:07:34,200 --> 01:07:35,960
Speaker 1: I have a date, So there has to be something

1347
01:07:36,000 --> 01:07:39,360
Speaker 1: on there. The average person who will just kind of

1348
01:07:39,400 --> 01:07:44,280
Speaker 1: like exercise whenever. If you'd like the exercise, great, you

1349
01:07:44,400 --> 01:07:47,120
Speaker 1: do it. If you're not, that system will fail. That

1350
01:07:47,200 --> 01:07:50,360
Speaker 1: system will fail. So I would tell that person go

1351
01:07:50,400 --> 01:07:54,479
Speaker 1: buy a program. Don't get one. You know it's actually okay, Sorry,

1352
01:07:54,480 --> 01:07:58,880
Speaker 1: one more thing on this. Like five years ago, most

1353
01:07:58,880 --> 01:08:02,720
Speaker 1: of the companies in this, like human health space got

1354
01:08:02,840 --> 01:08:06,520
Speaker 1: killed because everyone went to lllms. What is that tafa

1355
01:08:06,680 --> 01:08:11,000
Speaker 1: uh chatchebt oh ai. Right, I'm not gonna pay you

1356
01:08:11,000 --> 01:08:13,080
Speaker 1: a nutritionist writer program anymore. I can just get this

1357
01:08:13,080 --> 01:08:15,880
Speaker 1: on chatgebet. I don't need a running coach anymore. Let's

1358
01:08:15,880 --> 01:08:18,320
Speaker 1: get a program. Here's all my st And so all

1359
01:08:18,320 --> 01:08:21,360
Speaker 1: these companies got killed because everyone was just going to lllms,

1360
01:08:21,360 --> 01:08:23,080
Speaker 1: because they went from like why am I paying this

1361
01:08:23,160 --> 01:08:25,800
Speaker 1: coach one hundred and fifty bucks a month? I could

1362
01:08:25,880 --> 01:08:27,960
Speaker 1: just throw all this into the rock and get it

1363
01:08:28,000 --> 01:08:31,360
Speaker 1: all for free. And now we're seeing the exact opposite

1364
01:08:31,360 --> 01:08:35,519
Speaker 1: trying already people are flocking back to coaching even though

1365
01:08:35,520 --> 01:08:37,760
Speaker 1: they could get the same thing. So what's that tell you?

1366
01:08:38,960 --> 01:08:43,639
Speaker 1: Where was the value? It wasn't in the information. It's

1367
01:08:43,640 --> 01:08:47,519
Speaker 1: not the nutrition program, it's not the running program. It's

1368
01:08:47,560 --> 01:08:50,880
Speaker 1: the accountability to a coach. And so what we're seeing

1369
01:08:51,000 --> 01:08:54,200
Speaker 1: is that all failed by in droves. It's not working,

1370
01:08:54,760 --> 01:08:56,280
Speaker 1: and so people are going, I know, I can get that,

1371
01:08:56,360 --> 01:08:58,720
Speaker 1: but like I kind of just like talking to Kate

1372
01:08:58,760 --> 01:09:00,720
Speaker 1: a couple times a week, Like I like the way

1373
01:09:00,760 --> 01:09:03,680
Speaker 1: she motivated me, and I like this, like how she

1374
01:09:03,800 --> 01:09:06,320
Speaker 1: supported me or told me I was being lazier, like

1375
01:09:06,320 --> 01:09:08,200
Speaker 1: whatever the case is, right, like I felt connected to

1376
01:09:08,280 --> 01:09:13,720
Speaker 1: a human. There doesn't work for all people. I think

1377
01:09:13,720 --> 01:09:16,000
Speaker 1: this the story here is if you don't have the

1378
01:09:16,000 --> 01:09:17,960
Speaker 1: ability to hire a coach whatever, like you can get

1379
01:09:17,960 --> 01:09:19,800
Speaker 1: some of these things done on a day. I told

1380
01:09:19,840 --> 01:09:22,320
Speaker 1: you never have to spend a dollar to be healthy ideally,

1381
01:09:23,320 --> 01:09:25,280
Speaker 1: But if you're the type of person who's like I'm

1382
01:09:25,320 --> 01:09:27,760
Speaker 1: just sort of struggling, I'm kind of going in and

1383
01:09:27,800 --> 01:09:30,640
Speaker 1: out of programs, I pick it up and then if

1384
01:09:30,680 --> 01:09:31,880
Speaker 1: you can afford it, get a coach.

1385
01:09:32,720 --> 01:09:35,479
Speaker 2: Yeah, and then you know. The beautiful thing about coaching

1386
01:09:35,520 --> 01:09:37,840
Speaker 2: and being part of a program I've always found is

1387
01:09:37,840 --> 01:09:39,920
Speaker 2: that when you're a part of a program, like you know,

1388
01:09:40,000 --> 01:09:42,599
Speaker 2: one that they would be in if they signed up

1389
01:09:42,600 --> 01:09:44,680
Speaker 2: with you, is that not only are you a part

1390
01:09:44,720 --> 01:09:47,559
Speaker 2: of a program that you now have this accountability partner

1391
01:09:47,600 --> 01:09:49,280
Speaker 2: that is your coach, but you also have this entire

1392
01:09:49,320 --> 01:09:52,240
Speaker 2: community that's also plugged into this program that you can

1393
01:09:52,280 --> 01:09:55,560
Speaker 2: now tap into and use as a free resource.

1394
01:09:55,840 --> 01:09:58,639
Speaker 1: Totally. I mean, it's why cross this, why CrossFit blew

1395
01:09:58,720 --> 01:09:59,679
Speaker 1: up right?

1396
01:10:00,120 --> 01:10:02,360
Speaker 2: Oh my gosh, yeah, and crossed Fit. I don't even

1397
01:10:02,360 --> 01:10:04,040
Speaker 2: think of like a more micro level. But one of

1398
01:10:04,080 --> 01:10:06,040
Speaker 2: the first people I interviewed on my running interview show

1399
01:10:07,080 --> 01:10:09,240
Speaker 2: was the founder of West Village Athletics, which is a

1400
01:10:09,320 --> 01:10:12,120
Speaker 2: small actually I think it's growing in Manhattan. But it's

1401
01:10:12,160 --> 01:10:15,200
Speaker 2: basically like a cohort gym in the city where you

1402
01:10:15,280 --> 01:10:17,320
Speaker 2: get assigned a group of people. It's like, say you're

1403
01:10:17,320 --> 01:10:19,280
Speaker 2: a six am or seven AM or five am or

1404
01:10:19,280 --> 01:10:20,960
Speaker 2: whatever it may be. You work out with that same

1405
01:10:21,000 --> 01:10:23,080
Speaker 2: group of twenty five people or whatever the number is

1406
01:10:23,479 --> 01:10:26,479
Speaker 2: every morning. You hold each other accountable and it's a

1407
01:10:26,520 --> 01:10:27,200
Speaker 2: really real thing.

1408
01:10:27,360 --> 01:10:31,719
Speaker 1: Yeah. I mean, there's the reason why runners World and

1409
01:10:32,240 --> 01:10:37,200
Speaker 1: Strava and like these things have huge numbers in Peloton. Like,

1410
01:10:37,240 --> 01:10:38,559
Speaker 1: you want to even if you're doing from home, you

1411
01:10:38,600 --> 01:10:40,080
Speaker 1: still want to see your friend, even if it's your

1412
01:10:40,080 --> 01:10:43,679
Speaker 1: online friend or your real friend or that community totally

1413
01:10:43,680 --> 01:10:45,720
Speaker 1: on board. That's one of the next biggest predictors. By

1414
01:10:45,720 --> 01:10:48,880
Speaker 1: the way, a successful adherence is community. That's why these

1415
01:10:48,920 --> 01:10:51,479
Speaker 1: companies work so well. And I don't know if you've

1416
01:10:51,479 --> 01:10:54,240
Speaker 1: also saw the data too recently on at home gyms.

1417
01:10:55,200 --> 01:10:58,639
Speaker 1: We actually we just published this, I've had a month ago.

1418
01:10:59,520 --> 01:11:03,559
Speaker 1: We had a large database of resistance exercise folks. Is

1419
01:11:03,760 --> 01:11:05,960
Speaker 1: it was like ten million data points or something like that,

1420
01:11:06,720 --> 01:11:11,280
Speaker 1: ten year data set from a wearable device. What's really

1421
01:11:11,320 --> 01:11:12,960
Speaker 1: clear in our data set? And it's actually really true

1422
01:11:13,000 --> 01:11:15,120
Speaker 1: in the field. At home gyms don't work.

1423
01:11:16,720 --> 01:11:18,120
Speaker 2: I mean they don't work for me. I can't.

1424
01:11:18,240 --> 01:11:21,440
Speaker 1: I love it, you do. I refuse to go anywhere.

1425
01:11:21,120 --> 01:11:24,240
Speaker 2: Else from my Okay, I can do an at home workout,

1426
01:11:24,479 --> 01:11:26,559
Speaker 2: but I have to do like an app. Yeah, and

1427
01:11:26,600 --> 01:11:28,400
Speaker 2: one of my favorite apps is Sodo Method. I talk

1428
01:11:28,439 --> 01:11:31,280
Speaker 2: about it all the time, but it's not community driven,

1429
01:11:31,280 --> 01:11:32,720
Speaker 2: but at least you feel like you're working out with

1430
01:11:32,760 --> 01:11:35,360
Speaker 2: somebody totally. But if I have a treadmill in my house,

1431
01:11:35,360 --> 01:11:36,240
Speaker 2: I'm never getting on it.

1432
01:11:36,360 --> 01:11:39,360
Speaker 1: No nobody will. People unless you're like again.

1433
01:11:39,400 --> 01:11:40,880
Speaker 2: So you're an anomaly.

1434
01:11:42,160 --> 01:11:44,120
Speaker 1: I love it for me, like that's the only time

1435
01:11:44,160 --> 01:11:46,800
Speaker 1: I have to not engage with the world. But for

1436
01:11:46,880 --> 01:11:48,400
Speaker 1: the vast majority of people, that's when they want to

1437
01:11:48,400 --> 01:11:50,960
Speaker 1: engage in the world. So, yeah, at home gyms are

1438
01:11:50,960 --> 01:11:53,840
Speaker 1: failing miserably and people are going way back towards in

1439
01:11:53,920 --> 01:11:56,880
Speaker 1: gyms or other things like this because it is much

1440
01:11:56,920 --> 01:11:59,160
Speaker 1: more effective for the average person.

1441
01:12:08,840 --> 01:12:09,880
Speaker 2: Let's talk about running.

1442
01:12:10,240 --> 01:12:11,800
Speaker 1: I realize wrong point number one, by.

1443
01:12:11,680 --> 01:12:14,000
Speaker 2: The way, I know. Also, yeah, guys, we have to

1444
01:12:14,000 --> 01:12:15,680
Speaker 2: circle back to the points. Do you want to go

1445
01:12:15,760 --> 01:12:18,040
Speaker 2: to your next right? Well, you brought up a second

1446
01:12:18,040 --> 01:12:19,800
Speaker 2: point too though, right where you're like, okay, this is point.

1447
01:12:21,360 --> 01:12:25,280
Speaker 2: There's a lot okay running. You mentioned VO two max

1448
01:12:25,360 --> 01:12:27,800
Speaker 2: a few times. Can you break down for us what

1449
01:12:27,880 --> 01:12:28,840
Speaker 2: a VO two max is.

1450
01:12:29,320 --> 01:12:31,720
Speaker 1: Sure, Technically, it is the volume of auxygen that you

1451
01:12:31,720 --> 01:12:35,120
Speaker 1: can bring in and utilize for exercise. It's got a

1452
01:12:35,160 --> 01:12:38,760
Speaker 1: central and peripheral component. This is a ease waves of

1453
01:12:38,840 --> 01:12:42,240
Speaker 1: fancy way of saying. Technically, the equation of it is

1454
01:12:42,240 --> 01:12:46,240
Speaker 1: cardiac output multiplied VICE by avio two difference. So here's

1455
01:12:46,240 --> 01:12:49,519
Speaker 1: what that means. When you bring in aucygen into your lungs,

1456
01:12:49,840 --> 01:12:54,160
Speaker 1: the lungs and the bringing auction part is the central component, right,

1457
01:12:55,000 --> 01:12:58,439
Speaker 1: So this is everything from how your diaphragm to your

1458
01:12:58,439 --> 01:13:03,120
Speaker 1: intercostal muscles to your lung size. This will determine your

1459
01:13:03,160 --> 01:13:06,400
Speaker 1: ability to pull in air into the system. Then you've

1460
01:13:06,400 --> 01:13:09,400
Speaker 1: got to put that in to and circulate it through

1461
01:13:09,400 --> 01:13:13,759
Speaker 1: the blood. So enter your heart. Okay, So your cardac

1462
01:13:13,840 --> 01:13:17,200
Speaker 1: output is two things. It's your heart rate, how often

1463
01:13:17,200 --> 01:13:20,479
Speaker 1: you can pump multiplied by what's called your stroke volume.

1464
01:13:20,520 --> 01:13:22,479
Speaker 1: So stroke volume is the amount of blood that comes

1465
01:13:22,479 --> 01:13:26,320
Speaker 1: out for pump. All we've said here is how much

1466
01:13:26,400 --> 01:13:29,320
Speaker 1: oxygen can I bring in and then how well can

1467
01:13:29,360 --> 01:13:32,719
Speaker 1: I pump that through the body. Right, that's our central

1468
01:13:32,840 --> 01:13:35,280
Speaker 1: Now the peripheral port of portion of it is that

1469
01:13:35,320 --> 01:13:39,080
Speaker 1: blood then goes through your circulation and needs to be exchanged.

1470
01:13:39,360 --> 01:13:41,760
Speaker 1: What we call it the level of the tissue. In

1471
01:13:41,800 --> 01:13:45,080
Speaker 1: other words, can we get that oxygen from the blood

1472
01:13:45,400 --> 01:13:48,679
Speaker 1: into working muscle. Then can we get the waste product

1473
01:13:48,920 --> 01:13:53,280
Speaker 1: CO two and others out of the tissue into the blood,

1474
01:13:53,720 --> 01:13:57,519
Speaker 1: put that back into circulation, put that back into the lung,

1475
01:13:58,160 --> 01:14:02,800
Speaker 1: and then exhale it. So the peripheral component of it

1476
01:14:02,920 --> 01:14:06,120
Speaker 1: is determined by things like how many mitochondria you have

1477
01:14:06,200 --> 01:14:09,880
Speaker 1: in your muscle, how many capillaries you have, your ability

1478
01:14:09,920 --> 01:14:13,919
Speaker 1: to get blood into the actual tissue itself in exchange.

1479
01:14:13,920 --> 01:14:16,599
Speaker 1: So this is all these components of it. So at

1480
01:14:16,600 --> 01:14:19,960
Speaker 1: the highest level, again technically it's cardiac output multiplied by

1481
01:14:20,000 --> 01:14:22,880
Speaker 1: avio two difference, which is how much blood you can

1482
01:14:22,880 --> 01:14:26,519
Speaker 1: move and how effective you are getting oxygen out of

1483
01:14:26,560 --> 01:14:29,280
Speaker 1: the blood and into the tissue, which is a course

1484
01:14:29,320 --> 01:14:31,560
Speaker 1: determined by again how much error you can kind of

1485
01:14:31,560 --> 01:14:35,559
Speaker 1: bring in. Now, what does it functionally stand for? It's

1486
01:14:35,600 --> 01:14:41,320
Speaker 1: your maximum ability to produce energy aerobically, That's what it is.

1487
01:14:42,560 --> 01:14:44,040
Speaker 1: So I need to be able to bring that oxygen

1488
01:14:44,040 --> 01:14:48,000
Speaker 1: because anaerobic metabolism doesn't require auction. It's independent of it.

1489
01:14:49,240 --> 01:14:52,400
Speaker 1: What we generally use it for, though, are things like

1490
01:14:52,439 --> 01:14:55,400
Speaker 1: we've already sort of discussed quickly, it's relevance to longevity,

1491
01:14:55,400 --> 01:14:58,320
Speaker 1: and we can speak more about what it does and

1492
01:14:58,360 --> 01:15:02,440
Speaker 1: doesn't tell us actually about health from a sport perspective.

1493
01:15:02,680 --> 01:15:06,880
Speaker 1: This came almost all from the endurance world. So if

1494
01:15:06,880 --> 01:15:11,160
Speaker 1: you look at, in fact, the vast majority, or in

1495
01:15:11,240 --> 01:15:14,240
Speaker 1: large part rather of the things we think about exercise

1496
01:15:14,280 --> 01:15:17,200
Speaker 1: science comes from an endurance space. The first three or

1497
01:15:17,200 --> 01:15:20,880
Speaker 1: four generations of scientists and laboratories were a runner of

1498
01:15:20,920 --> 01:15:24,400
Speaker 1: cyclists and swimmers. This is the backbone of exercise physiology.

1499
01:15:24,439 --> 01:15:26,680
Speaker 1: It's like you start off asking me what that even is.

1500
01:15:27,040 --> 01:15:32,360
Speaker 1: The backbone of it is those sports. Specifically, you had

1501
01:15:32,360 --> 01:15:35,920
Speaker 1: these really thing amazing things, like most people are aware

1502
01:15:36,000 --> 01:15:41,400
Speaker 1: of Roger Banister breaking the for minute mile in nineteen

1503
01:15:41,439 --> 01:15:44,439
Speaker 1: fifty four. You're probably not aware though, that a couple

1504
01:15:44,479 --> 01:15:47,240
Speaker 1: of years later, you had the launching of things like

1505
01:15:47,240 --> 01:15:49,880
Speaker 1: the American College of Sports Medicine, and you had a

1506
01:15:50,120 --> 01:15:53,040
Speaker 1: bunch of research laboratories now exploding in this area of

1507
01:15:53,080 --> 01:15:56,600
Speaker 1: exercise physiology. That's where all started. You then had the

1508
01:15:56,680 --> 01:15:59,679
Speaker 1: running boom, the marathon boom in the nineteen sixties and seventies,

1509
01:16:00,439 --> 01:16:04,559
Speaker 1: and then we finally got women allowed to run, and

1510
01:16:04,600 --> 01:16:07,599
Speaker 1: then we have the female boom past that. So most

1511
01:16:07,680 --> 01:16:10,799
Speaker 1: of what we actually know in exercise science is because

1512
01:16:10,840 --> 01:16:13,640
Speaker 1: of that forty or fifty year window that was almost

1513
01:16:14,240 --> 01:16:17,160
Speaker 1: entirely based on steady state and endurance sports are similar.

1514
01:16:17,640 --> 01:16:22,040
Speaker 1: So viot max was popularized in those circles. And the

1515
01:16:22,479 --> 01:16:25,040
Speaker 1: way I'll finished this is the big thing people were

1516
01:16:25,040 --> 01:16:28,160
Speaker 1: trying to figure out in the nineteen seventies, led by

1517
01:16:28,160 --> 01:16:31,560
Speaker 1: people like Frank Shorter and see Prefontaine. Is trying to

1518
01:16:31,600 --> 01:16:34,240
Speaker 1: figure out, like why do some of these guys win,

1519
01:16:34,360 --> 01:16:38,439
Speaker 1: Like how is Frank Shorter winning and beating Prefontaine or

1520
01:16:38,439 --> 01:16:41,080
Speaker 1: the opposite, And they're doing it in very different ways,

1521
01:16:41,400 --> 01:16:43,080
Speaker 1: and so they're trying to figure out, like which these

1522
01:16:43,080 --> 01:16:46,679
Speaker 1: things predict in durance performance. VO two max is one

1523
01:16:47,800 --> 01:16:50,200
Speaker 1: of the ways, but it is not the only predictor

1524
01:16:51,120 --> 01:16:54,240
Speaker 1: of performance, and so we've known this for many years,

1525
01:16:54,240 --> 01:16:56,800
Speaker 1: and in fact, the longer you extend the distance. If

1526
01:16:56,800 --> 01:17:00,719
Speaker 1: you look at the research on endurance like ultra endurance,

1527
01:17:00,840 --> 01:17:04,280
Speaker 1: ultra marathoners and things like that, they don't necessarily have

1528
01:17:04,600 --> 01:17:07,960
Speaker 1: higher view two maxes because it's not the predictor of

1529
01:17:08,280 --> 01:17:10,400
Speaker 1: ultra endurance performance. It doesn't determine if you can run

1530
01:17:10,439 --> 01:17:13,920
Speaker 1: one hundred miles. Well, right, it's not going to make

1531
01:17:13,960 --> 01:17:15,519
Speaker 1: you run those things any better. What determines if you

1532
01:17:15,520 --> 01:17:18,080
Speaker 1: can run one hundred miles is a whole bunch of

1533
01:17:18,080 --> 01:17:22,599
Speaker 1: other stuff, not your maximum over a capacity. You'll probably

1534
01:17:22,640 --> 01:17:24,200
Speaker 1: see actually don't know if this is still true, but

1535
01:17:24,240 --> 01:17:26,680
Speaker 1: you'll probably see the closest direct tie to like the

1536
01:17:26,720 --> 01:17:29,800
Speaker 1: one mile run. Okay, that's that's going to be your

1537
01:17:29,800 --> 01:17:33,600
Speaker 1: most equivalent thing to a VO two max test. So

1538
01:17:34,160 --> 01:17:36,360
Speaker 1: people who have a higher two max are probably going

1539
01:17:36,400 --> 01:17:39,160
Speaker 1: to do better at the fifteen hundred meter or like

1540
01:17:39,800 --> 01:17:46,040
Speaker 1: equivalent sort of you know, four to eight minute endurance

1541
01:17:46,040 --> 01:17:47,839
Speaker 1: events that are going because you've got to go fast,

1542
01:17:48,040 --> 01:17:51,439
Speaker 1: like you're running really fast in those things. So technically

1543
01:17:51,479 --> 01:17:53,559
Speaker 1: that's what it is. Scientifically that's what it is. And

1544
01:17:53,600 --> 01:17:56,400
Speaker 1: then practically kind of how it's used in the sporting

1545
01:17:56,439 --> 01:18:01,200
Speaker 1: realm is in those different ways. So we generally think

1546
01:18:01,200 --> 01:18:05,960
Speaker 1: about vot max is is it's it's like a check

1547
01:18:05,960 --> 01:18:08,640
Speaker 1: engine light in the sense that if you exceed a

1548
01:18:08,640 --> 01:18:13,000
Speaker 1: certain number. Most sports, when you exceed that number, you

1549
01:18:13,040 --> 01:18:15,120
Speaker 1: don't do any better in the sport. But if you're

1550
01:18:15,160 --> 01:18:18,720
Speaker 1: below that number, it is problematic. And so what we

1551
01:18:18,800 --> 01:18:20,600
Speaker 1: kind of look at is like, where's that number in

1552
01:18:20,600 --> 01:18:22,960
Speaker 1: every indidle sport. Make sure you're there, and then we

1553
01:18:22,960 --> 01:18:25,519
Speaker 1: don't need to go past that per se. But if

1554
01:18:25,560 --> 01:18:28,080
Speaker 1: you are low, then this can become problematic. And that

1555
01:18:28,160 --> 01:18:29,639
Speaker 1: same thing is actually true for health.

1556
01:18:30,080 --> 01:18:32,360
Speaker 2: So what is the view two max range that you

1557
01:18:32,439 --> 01:18:33,559
Speaker 2: are supposed to be in.

1558
01:18:35,120 --> 01:18:38,760
Speaker 1: Impossible to answer because it's so you can actually look

1559
01:18:38,760 --> 01:18:40,920
Speaker 1: at viet max in two ways, absolute and relative. I'll

1560
01:18:40,920 --> 01:18:44,639
Speaker 1: just stay relative to simplify. So what I mean by

1561
01:18:44,640 --> 01:18:47,760
Speaker 1: relative is it's the milli leaders of oxygen that you

1562
01:18:47,800 --> 01:18:50,760
Speaker 1: can bring in and utilize per kilogram of body weight

1563
01:18:51,640 --> 01:18:56,800
Speaker 1: per minute. So if you're a bigger person smaller person,

1564
01:18:56,840 --> 01:18:58,479
Speaker 1: we try to take that into account and say, okay,

1565
01:18:59,400 --> 01:19:03,799
Speaker 1: as a starting place. There was actually a some breaking

1566
01:19:03,880 --> 01:19:07,920
Speaker 1: news about a week or two ago that another Norwegian

1567
01:19:07,960 --> 01:19:11,000
Speaker 1: group claimed that they finally had somebody cracked the one

1568
01:19:11,080 --> 01:19:14,160
Speaker 1: hundred mark. So a guy had a votemax of one

1569
01:19:14,240 --> 01:19:17,880
Speaker 1: hundred and one. Now, this has happened a bunch of

1570
01:19:17,880 --> 01:19:21,320
Speaker 1: times over the years and then eventually like comes out.

1571
01:19:21,360 --> 01:19:24,519
Speaker 1: It's like the machine wasn't calibrated or like whatever. But

1572
01:19:24,760 --> 01:19:27,240
Speaker 1: if it makes it easier to understand, think about viota

1573
01:19:27,240 --> 01:19:29,880
Speaker 1: max on a scale of zero to one hundred. One

1574
01:19:29,960 --> 01:19:33,439
Speaker 1: hundred is about the highest, ninety eight, ninety five like

1575
01:19:33,680 --> 01:19:37,680
Speaker 1: something like that. Now, if you are a very high

1576
01:19:37,760 --> 01:19:43,400
Speaker 1: level endurance athlete, you're probably in the mid sixties to eighties.

1577
01:19:44,600 --> 01:19:46,120
Speaker 1: There are some k people who are in the eighties

1578
01:19:46,200 --> 01:19:48,599
Speaker 1: kind of nineties. But again that's like you can win

1579
01:19:48,640 --> 01:19:51,439
Speaker 1: a world championship in the marathon with the viotamaxis seventy.

1580
01:19:51,960 --> 01:19:54,519
Speaker 1: You don't have to be ninety five. You can break

1581
01:19:54,520 --> 01:19:58,080
Speaker 1: world records in all these sports right now, For women,

1582
01:19:58,240 --> 01:19:59,800
Speaker 1: you want to you have to pull that number down

1583
01:19:59,840 --> 01:20:02,920
Speaker 1: by about ten percent, So fyot max and women will

1584
01:20:02,960 --> 01:20:07,000
Speaker 1: always be lower for reasons like the actual physical heart size.

1585
01:20:07,720 --> 01:20:09,680
Speaker 1: So even when you equate for physical body size and

1586
01:20:09,760 --> 01:20:11,200
Speaker 1: lean mass and things like that's a little bit different,

1587
01:20:11,240 --> 01:20:12,720
Speaker 1: So wemen are going to be a little bit lower,

1588
01:20:14,080 --> 01:20:16,000
Speaker 1: and then as you scale that down, you say, okay,

1589
01:20:16,240 --> 01:20:20,760
Speaker 1: the average non athlete depending. So are the other part

1590
01:20:20,760 --> 01:20:22,360
Speaker 1: of the reason why this is hard is it scales

1591
01:20:22,360 --> 01:20:24,760
Speaker 1: with age, right, so you have to have like a

1592
01:20:25,200 --> 01:20:29,200
Speaker 1: sex and an age specific kind of calibration there. But

1593
01:20:29,240 --> 01:20:30,839
Speaker 1: if you want to just kind of have some buckets

1594
01:20:31,200 --> 01:20:37,400
Speaker 1: or some kind of flags to play off of. Generally, females,

1595
01:20:37,479 --> 01:20:45,360
Speaker 1: thirty five and above is like probably what we call healthy.

1596
01:20:45,439 --> 01:20:47,600
Speaker 1: There is a number that you'll see commonly and we

1597
01:20:47,640 --> 01:20:50,599
Speaker 1: saw this in our research too. When women get below

1598
01:20:50,680 --> 01:20:53,160
Speaker 1: fifteen milli leaders per kilogriund per minute, that's what we

1599
01:20:53,200 --> 01:20:56,760
Speaker 1: call the line of independence. What that means is it's

1600
01:20:56,760 --> 01:20:59,760
Speaker 1: hard to live by yourself if your view to max

1601
01:20:59,840 --> 01:21:06,200
Speaker 1: is ten because activities of daily living, laundry walking, they

1602
01:21:06,240 --> 01:21:08,800
Speaker 1: require a VO two output of like five to eight

1603
01:21:08,880 --> 01:21:12,280
Speaker 1: to nine. So now activities daily living are like you

1604
01:21:12,400 --> 01:21:15,760
Speaker 1: running an eighty percent ninety percent or higher. So it

1605
01:21:15,800 --> 01:21:17,840
Speaker 1: becomes very very difficult. So if we want to just

1606
01:21:17,840 --> 01:21:20,439
Speaker 1: frame this as like fifteen is like the lowest number

1607
01:21:20,520 --> 01:21:24,240
Speaker 1: you can be as a functioning human, above thirty five

1608
01:21:24,320 --> 01:21:28,519
Speaker 1: is probably a pretty good number for kind of the

1609
01:21:28,560 --> 01:21:31,320
Speaker 1: average female to be app and it would be pretty

1610
01:21:31,400 --> 01:21:34,720
Speaker 1: rare to see a female above sixty five right that

1611
01:21:34,760 --> 01:21:39,479
Speaker 1: those are you can has happened, Like Radcliffe was notoriously

1612
01:21:39,479 --> 01:21:41,639
Speaker 1: super high. She was, you know, just an absolute monster.

1613
01:21:43,040 --> 01:21:46,120
Speaker 1: But those would kind of bracket your numbers roughly, right.

1614
01:21:46,200 --> 01:21:48,320
Speaker 2: So it seems like VO two max is something that

1615
01:21:48,360 --> 01:21:50,600
Speaker 2: you kind of have to have your finger on throughout

1616
01:21:50,640 --> 01:21:53,360
Speaker 2: your whole life, because when you talk about the line

1617
01:21:53,360 --> 01:21:56,280
Speaker 2: of independence, you know, as you get older, if you

1618
01:21:56,320 --> 01:21:58,840
Speaker 2: want to be somebody that's strong and able to live

1619
01:21:58,880 --> 01:22:00,920
Speaker 2: on your own and live in a dependent life at

1620
01:22:01,000 --> 01:22:03,320
Speaker 2: seventy five eighty, you do have to be a little

1621
01:22:03,320 --> 01:22:05,000
Speaker 2: bit focused on your votwo max.

1622
01:22:05,320 --> 01:22:07,519
Speaker 1: Depends on how you define focus. You should be aware

1623
01:22:07,520 --> 01:22:10,400
Speaker 1: of it roughly. Now, you don't necessarily have to go

1624
01:22:10,520 --> 01:22:13,120
Speaker 1: to a lab and get a VIEW two max test

1625
01:22:13,120 --> 01:22:16,400
Speaker 1: done at a hospital. You can do this a thousand

1626
01:22:16,479 --> 01:22:19,920
Speaker 1: ways for free. I mentioned earlier, but a really similar

1627
01:22:19,920 --> 01:22:23,439
Speaker 1: equivalent is what's called the Cooper's test. It's a free

1628
01:22:23,560 --> 01:22:26,280
Speaker 1: twelve that you just run around the track basically in

1629
01:22:26,280 --> 01:22:29,080
Speaker 1: twelve minutes, look at your heart rate like cow. There's

1630
01:22:29,120 --> 01:22:32,040
Speaker 1: all kinds of prediction equations to it eight to twelve

1631
01:22:32,080 --> 01:22:35,280
Speaker 1: minute tests is typically and you can get it. Wearables

1632
01:22:35,280 --> 01:22:40,679
Speaker 1: are not particularly good. The wearables that come from companies

1633
01:22:40,680 --> 01:22:45,240
Speaker 1: that specialize in these areas are better. For example, no

1634
01:22:45,280 --> 01:22:49,040
Speaker 1: offense Apple, but Apple has not been designed to optimize

1635
01:22:49,640 --> 01:22:52,760
Speaker 1: view two max numbers, right, so you're I don't know

1636
01:22:52,800 --> 01:22:55,439
Speaker 1: how accurate your Apple watch is going to be. But

1637
01:22:55,600 --> 01:22:59,479
Speaker 1: Garmin is like built for athletes in dirt, like this

1638
01:22:59,520 --> 01:23:01,080
Speaker 1: is what they are. So if you want to use

1639
01:23:01,080 --> 01:23:02,400
Speaker 1: a wearable, you can do that too, and they have

1640
01:23:02,439 --> 01:23:04,880
Speaker 1: all kinds of protocols on the wearables to look at it.

1641
01:23:05,840 --> 01:23:07,840
Speaker 1: You could do again a simple run test like that.

1642
01:23:07,880 --> 01:23:09,880
Speaker 1: There are submax tests you can do if you're like

1643
01:23:10,280 --> 01:23:13,400
Speaker 1: I'm kind of intimidated to go like all out, fine,

1644
01:23:13,479 --> 01:23:15,920
Speaker 1: we can do a two minute submax test and get

1645
01:23:15,920 --> 01:23:17,559
Speaker 1: a rough equivalent of where you're at. So there's a

1646
01:23:17,640 --> 01:23:21,719
Speaker 1: million ways you can get plus remius maybe ten percent

1647
01:23:22,439 --> 01:23:24,479
Speaker 1: of where you're at that don't require you spending three

1648
01:23:24,520 --> 01:23:27,120
Speaker 1: hundred dollars and you know going to a lab, but

1649
01:23:27,160 --> 01:23:30,800
Speaker 1: you also can't like three hundred bucks is not nothing,

1650
01:23:30,840 --> 01:23:34,160
Speaker 1: but it's also not like the highest medical.

1651
01:23:33,880 --> 01:23:36,719
Speaker 2: Bill anyone will, right thousand, yeah.

1652
01:23:36,560 --> 01:23:39,720
Speaker 1: Yeah, not ten thousand, right, yeah, so you can do

1653
01:23:39,720 --> 01:23:41,759
Speaker 1: those things. So I think the way that you framed

1654
01:23:41,800 --> 01:23:44,920
Speaker 1: it is reasonable, like we should probably have a pulse

1655
01:23:45,000 --> 01:23:47,120
Speaker 1: of it. But I don't think people should be freaked

1656
01:23:47,160 --> 01:23:48,559
Speaker 1: out about making sure that they get to be able

1657
01:23:48,600 --> 01:23:54,479
Speaker 1: to max DOWNE every quarter either, because really, again, it's

1658
01:23:54,520 --> 01:23:56,800
Speaker 1: not the only thing, just like it is with running,

1659
01:23:56,800 --> 01:24:00,320
Speaker 1: Like it doesn't one hundred percent predict you know, devity

1660
01:24:00,400 --> 01:24:02,080
Speaker 1: or anything like that. But it is a good number

1661
01:24:02,080 --> 01:24:04,280
Speaker 1: to have. And I'll say it maybe the other way.

1662
01:24:04,360 --> 01:24:08,559
Speaker 1: If yours is really low, that's probably actionable. I would

1663
01:24:08,600 --> 01:24:10,639
Speaker 1: do that. But if yours is high, going from good

1664
01:24:10,720 --> 01:24:14,360
Speaker 1: to great, I mean I'm in for it, like I'm

1665
01:24:14,360 --> 01:24:15,960
Speaker 1: here all day, like let's let's go have some fun,

1666
01:24:16,000 --> 01:24:17,720
Speaker 1: let's party, Like this is what I love to do.

1667
01:24:17,800 --> 01:24:20,800
Speaker 1: But I can't be like, oh great, that's the most

1668
01:24:20,800 --> 01:24:22,559
Speaker 1: important thing to do with your health is like taking

1669
01:24:22,600 --> 01:24:24,759
Speaker 1: you from the ninety percent out of the ninety fifth percentile,

1670
01:24:24,840 --> 01:24:28,040
Speaker 1: Like this is probably not a true statement, okay.

1671
01:24:27,720 --> 01:24:30,080
Speaker 2: But if it is low, you know, say you're in

1672
01:24:30,120 --> 01:24:32,280
Speaker 2: your forties fifties and you find out your view two

1673
01:24:32,360 --> 01:24:33,840
Speaker 2: max is low. You want to be set up for

1674
01:24:33,920 --> 01:24:37,080
Speaker 2: success going into your sixties, seventies. What are the actionable

1675
01:24:37,080 --> 01:24:37,840
Speaker 2: things that you can do?

1676
01:24:38,920 --> 01:24:43,200
Speaker 1: Great phenomenal question. Methods and concepts, right, you can google

1677
01:24:43,240 --> 01:24:47,280
Speaker 1: a billion methods. Conceptually, the reason it's important to understand

1678
01:24:47,320 --> 01:24:50,200
Speaker 1: physiology is remember what it is your ability to bring

1679
01:24:50,200 --> 01:24:54,479
Speaker 1: in utilized auction. There's a principle in actualized physiology that's

1680
01:24:54,520 --> 01:25:01,920
Speaker 1: called said said specific adaptation to imposed demand. All that means,

1681
01:25:02,000 --> 01:25:04,200
Speaker 1: Kate is if you want to get better at shooting

1682
01:25:04,200 --> 01:25:07,280
Speaker 1: free throws, the most important thing you will ever do

1683
01:25:07,720 --> 01:25:10,400
Speaker 1: is shoot free throws. If you want to improve your

1684
01:25:10,439 --> 01:25:13,280
Speaker 1: ability to bring in utize auction, the only thing you

1685
01:25:13,360 --> 01:25:18,400
Speaker 1: fundamentally have to do is practice bringing in and utilizing auction.

1686
01:25:19,560 --> 01:25:21,160
Speaker 1: Now the method that allows you to do it more

1687
01:25:21,200 --> 01:25:24,040
Speaker 1: frequently or that you like and you can do it

1688
01:25:24,000 --> 01:25:26,920
Speaker 1: you don't get hurt. Those are methods questions. But conceptually,

1689
01:25:28,080 --> 01:25:31,840
Speaker 1: you want to do more low level activity activity, fine,

1690
01:25:32,560 --> 01:25:35,200
Speaker 1: you want to do more high intensity great? You want

1691
01:25:35,240 --> 01:25:37,400
Speaker 1: to do it running, you want to do it, Cycling,

1692
01:25:37,520 --> 01:25:39,320
Speaker 1: you want to do it, throwing a kettle bill, push

1693
01:25:39,360 --> 01:25:43,040
Speaker 1: a sled, you want to play tennis. Those don't actually

1694
01:25:43,760 --> 01:25:46,840
Speaker 1: determine the heart. It just knows it's pumping. It doesn't

1695
01:25:46,840 --> 01:25:49,960
Speaker 1: actually know what you're doing per se. So these are

1696
01:25:50,040 --> 01:25:53,439
Speaker 1: tactic questions, These are personal preference. These are what is

1697
01:25:53,479 --> 01:25:56,160
Speaker 1: your ole program, what your injury history look like, where

1698
01:25:56,200 --> 01:25:59,040
Speaker 1: you live, is it nice outside? How much time do

1699
01:25:59,080 --> 01:26:01,600
Speaker 1: you have? So I'll ask you a thousand follow up

1700
01:26:01,720 --> 01:26:03,760
Speaker 1: questions if we figure out like a protocol for you.

1701
01:26:04,240 --> 01:26:09,559
Speaker 1: But conceptually, anything that makes you elevate your cardiovasker output

1702
01:26:09,640 --> 01:26:14,080
Speaker 1: is for most people, gonna get you there. I can

1703
01:26:14,120 --> 01:26:17,280
Speaker 1: give you a little bit more of a direct answer. Generally,

1704
01:26:18,040 --> 01:26:20,880
Speaker 1: I think doing at least one day a week of

1705
01:26:20,920 --> 01:26:28,400
Speaker 1: sustained low level exercise, not physical activity like actual exercise zone.

1706
01:26:28,479 --> 01:26:32,479
Speaker 1: I don't really care one, two, like three, whatever you

1707
01:26:32,520 --> 01:26:36,360
Speaker 1: want to be twenty minutes, Give me twenty minutes of

1708
01:26:36,400 --> 01:26:39,439
Speaker 1: sustained kind of exercise. I don't care. If you want

1709
01:26:39,439 --> 01:26:42,080
Speaker 1: to pomp on the bike, pick a random little like

1710
01:26:42,760 --> 01:26:46,479
Speaker 1: track event on there. Sure, If you like to clear

1711
01:26:46,520 --> 01:26:49,920
Speaker 1: your head and go for a runt, fine, amazing, give

1712
01:26:49,960 --> 01:26:52,280
Speaker 1: me that one day a week. Then give me something

1713
01:26:52,320 --> 01:26:53,920
Speaker 1: one day a week where you get your heart rate

1714
01:26:54,000 --> 01:26:57,880
Speaker 1: up as high as you can manage, and I'll leave

1715
01:26:57,920 --> 01:26:59,960
Speaker 1: it at again. I hate the numbers here, like don't

1716
01:27:00,000 --> 01:27:02,560
Speaker 1: don't matter that much it's like, get it up to

1717
01:27:02,600 --> 01:27:04,240
Speaker 1: a level that you really don't want to be at.

1718
01:27:04,880 --> 01:27:08,280
Speaker 1: This is very, very uncomfortable. And if you want to

1719
01:27:08,400 --> 01:27:12,400
Speaker 1: do that by going to an activity class or hitting

1720
01:27:12,880 --> 01:27:16,680
Speaker 1: the spin thing, or you want to do sprints or

1721
01:27:16,840 --> 01:27:20,599
Speaker 1: again kettlebell class, I don't really care. But if you're

1722
01:27:20,600 --> 01:27:21,960
Speaker 1: in that position where you're like, yep, I think I'm

1723
01:27:21,960 --> 01:27:25,400
Speaker 1: gonna die right now. Okay, now you've handled kind of

1724
01:27:25,479 --> 01:27:28,560
Speaker 1: both aspects of the cardivascar demand. That's two days a

1725
01:27:28,600 --> 01:27:32,280
Speaker 1: week filling the rest with personal preference. We call it

1726
01:27:32,320 --> 01:27:35,639
Speaker 1: dealer's choice. Great, you like more of the high intensity stuff, great,

1727
01:27:35,680 --> 01:27:38,200
Speaker 1: do more of it? You hate it? Fine, you want

1728
01:27:38,240 --> 01:27:39,880
Speaker 1: to do more? Great? Like dealer's choice there, But if

1729
01:27:39,880 --> 01:27:41,920
Speaker 1: you give me one of those once a week each

1730
01:27:42,680 --> 01:27:45,240
Speaker 1: most people are going to be pretty good requite some time.

1731
01:27:45,280 --> 01:27:48,479
Speaker 1: Once you get really highly trained, the answer differs, but

1732
01:27:48,560 --> 01:27:51,120
Speaker 1: for your question, for those people, that's going to get

1733
01:27:51,160 --> 01:27:52,120
Speaker 1: most people in the right direction.

1734
01:27:53,360 --> 01:27:55,680
Speaker 2: So when a lot of people talk about running, they

1735
01:27:55,720 --> 01:28:01,040
Speaker 2: also talk about endurance. Is endurance broader than just running longer?

1736
01:28:01,240 --> 01:28:03,520
Speaker 2: And is it different than VO two max.

1737
01:28:04,120 --> 01:28:08,439
Speaker 1: Ooh tremendous question. Yes, you could split up endurance into

1738
01:28:08,520 --> 01:28:13,760
Speaker 1: like fifteen different sub things. Easy example, we talked a

1739
01:28:13,800 --> 01:28:17,639
Speaker 1: little bit earlier about ultras run your ability to run

1740
01:28:17,680 --> 01:28:21,840
Speaker 1: fifty plus miles. In fact, some of them actually just

1741
01:28:21,880 --> 01:28:26,840
Speaker 1: did a whole episode on runner's Heart. Are you familiar with.

1742
01:28:27,400 --> 01:28:29,760
Speaker 2: I know that runners have a low resting heart rate.

1743
01:28:29,920 --> 01:28:30,920
Speaker 2: Does that play into this?

1744
01:28:31,479 --> 01:28:35,559
Speaker 1: Yes, So Runner's heart is actually this paradox of this

1745
01:28:35,720 --> 01:28:43,559
Speaker 1: really high frequency of elite runners getting heart disease, which

1746
01:28:43,600 --> 01:28:47,600
Speaker 1: is like should be counted. It's the most effective cardiovascular

1747
01:28:47,720 --> 01:28:49,679
Speaker 1: thing we can do for health wise. But then yet

1748
01:28:50,120 --> 01:28:54,479
Speaker 1: you're also wham getting this huge increase in heart disease. Right,

1749
01:28:54,640 --> 01:28:56,640
Speaker 1: So there's like a little bit of a juxtaposition, the

1750
01:28:56,640 --> 01:29:00,519
Speaker 1: paradox happening right there. But you see this lot in

1751
01:29:00,560 --> 01:29:03,080
Speaker 1: the folks that are in like the ultra communities. So

1752
01:29:03,120 --> 01:29:06,920
Speaker 1: your ability to run for two hundred and fifty miles

1753
01:29:07,200 --> 01:29:09,320
Speaker 1: three hundred miles are like ned one thousand miles. And

1754
01:29:09,880 --> 01:29:12,639
Speaker 1: actually my friend Ross just swam a thousand miles around

1755
01:29:12,640 --> 01:29:15,800
Speaker 1: Iceland did it like one hundred and twelve days, I think,

1756
01:29:16,080 --> 01:29:18,400
Speaker 1: So you're talking on an average eleven mile swim per

1757
01:29:18,439 --> 01:29:22,760
Speaker 1: day for three months. It like with Keller whales and

1758
01:29:22,840 --> 01:29:24,679
Speaker 1: like all the day, like it's freezing up there, right,

1759
01:29:25,640 --> 01:29:29,280
Speaker 1: so you can do these things that are not like

1760
01:29:29,320 --> 01:29:31,840
Speaker 1: your viot max has nothing to do with that. For

1761
01:29:31,880 --> 01:29:34,040
Speaker 1: the most part, right, they have reasonably high YEOTO maxes.

1762
01:29:34,080 --> 01:29:36,920
Speaker 1: But if you go to like the Scott Jerkin, it's

1763
01:29:36,960 --> 01:29:41,000
Speaker 1: like the legendary ultra runner Dean Carnassis, like these these

1764
01:29:41,040 --> 01:29:43,080
Speaker 1: guys don't necessarily have huge VIEO to maxes. They may

1765
01:29:43,160 --> 01:29:44,519
Speaker 1: or may not, but you wouldn't be able to tell

1766
01:29:44,520 --> 01:29:48,240
Speaker 1: the difference. The I don't know a courney d Waltz.

1767
01:29:49,040 --> 01:29:50,360
Speaker 1: I don't know what her view max. I don't know

1768
01:29:50,360 --> 01:29:52,040
Speaker 1: if you're done. But you get point like I have

1769
01:29:52,160 --> 01:29:54,000
Speaker 1: no idea what her actually is or isn't because I

1770
01:29:54,000 --> 01:29:56,240
Speaker 1: didn't tell you. You start walking that down and you

1771
01:29:56,240 --> 01:30:00,880
Speaker 1: start saying, okay, what about the marathon? Same answer, and

1772
01:30:00,960 --> 01:30:02,559
Speaker 1: you start going down to lower than that, and you

1773
01:30:02,560 --> 01:30:06,200
Speaker 1: start going, okay, what about high rocks? What about CrossFit?

1774
01:30:06,640 --> 01:30:10,080
Speaker 1: Now you're actually crossing down into what the ultras. You

1775
01:30:10,120 --> 01:30:13,960
Speaker 1: have things that we would typically call tissue tolerance. Your

1776
01:30:14,000 --> 01:30:17,639
Speaker 1: ability to run fifty miles is determined in large part

1777
01:30:17,760 --> 01:30:21,200
Speaker 1: by your ability to just handle fifty miles of pounding

1778
01:30:21,240 --> 01:30:26,000
Speaker 1: on your joints. When people dnf those things. It's their

1779
01:30:26,040 --> 01:30:29,960
Speaker 1: toes are black, the ankles blew up, right, like, the

1780
01:30:30,080 --> 01:30:32,800
Speaker 1: joints are just destroyed because the tissue couldn't handle that

1781
01:30:33,000 --> 01:30:36,879
Speaker 1: much volume. Now, sometimes they bonk because of fueling or hydration,

1782
01:30:38,640 --> 01:30:41,879
Speaker 1: but you're limited in those things by that fueling hydration

1783
01:30:41,920 --> 01:30:47,080
Speaker 1: tissue tolerance. Very few people ever didn't finish a marathon

1784
01:30:47,640 --> 01:30:50,960
Speaker 1: because they ran out of muscle g lycogen. I mean,

1785
01:30:50,960 --> 01:30:54,679
Speaker 1: it helps to go faster when you fuel. And certainly

1786
01:30:54,720 --> 01:30:56,200
Speaker 1: if you're like an amateur runner like me, like I

1787
01:30:56,200 --> 01:30:59,200
Speaker 1: wouldn't last the twenty six point two because my feet

1788
01:30:59,200 --> 01:31:00,960
Speaker 1: would blow off because I have not tolerant to that

1789
01:31:01,000 --> 01:31:03,800
Speaker 1: at all. Right, so there's still tolerances there, but you're

1790
01:31:03,800 --> 01:31:07,200
Speaker 1: now walking down the line, Okay, your ability to buffer acid.

1791
01:31:07,680 --> 01:31:09,679
Speaker 1: These are not really issues when you're running one hundred

1792
01:31:09,680 --> 01:31:13,320
Speaker 1: miles or even if you're running twenty six fast. Yes,

1793
01:31:13,400 --> 01:31:14,800
Speaker 1: but the average person who is kind of running like

1794
01:31:14,800 --> 01:31:17,960
Speaker 1: the ten minute mile thing, that's not happening. You start

1795
01:31:17,960 --> 01:31:19,720
Speaker 1: getting at the high rocks and CrossFit, and now you're

1796
01:31:19,720 --> 01:31:23,120
Speaker 1: actually looking at things like muscular endurance. So how many

1797
01:31:23,200 --> 01:31:25,400
Speaker 1: repetitions can you do at a pretty decent load, how

1798
01:31:25,479 --> 01:31:27,479
Speaker 1: well can you handle acid build up, how well can

1799
01:31:27,520 --> 01:31:32,160
Speaker 1: you handle extreme high levels of anaerobic fatigue. These are

1800
01:31:32,200 --> 01:31:35,519
Speaker 1: totally different layers. So if we were to I have

1801
01:31:35,560 --> 01:31:38,040
Speaker 1: a video on YouTube of like all the different types

1802
01:31:38,080 --> 01:31:40,600
Speaker 1: of endurance and physiological things, and I think I have

1803
01:31:40,680 --> 01:31:42,840
Speaker 1: like six or eight buckets that these fall into. But

1804
01:31:43,720 --> 01:31:47,479
Speaker 1: they're all wildly different, and there's no universal scientific name.

1805
01:31:48,280 --> 01:31:52,000
Speaker 1: So endurance, conditioning, cardio like these are kind of interchangeable,

1806
01:31:52,000 --> 01:31:55,439
Speaker 1: but they're they're not necessarily the same exact thing. So

1807
01:31:55,439 --> 01:31:57,439
Speaker 1: it's a little bit easier to just describe them by

1808
01:31:57,640 --> 01:32:01,280
Speaker 1: event rather than it is like a physiological system where

1809
01:32:01,840 --> 01:32:05,600
Speaker 1: I can differentiate technically between power and speed. I have

1810
01:32:05,600 --> 01:32:08,439
Speaker 1: a mathematical equation for that. We don't have that same

1811
01:32:08,479 --> 01:32:13,320
Speaker 1: clarity on the endurance side of the equation. So, yeah,

1812
01:32:13,360 --> 01:32:16,599
Speaker 1: they are not the same thing. They are their cousins.

1813
01:32:17,560 --> 01:32:21,080
Speaker 1: They're you know, they're not miles like as twinso hetero's

1814
01:32:21,120 --> 01:32:24,080
Speaker 1: like us. They're they're highly related, but they are not

1815
01:32:24,160 --> 01:32:27,240
Speaker 1: on themselves, the exact thing, and so the training is

1816
01:32:27,280 --> 01:32:31,080
Speaker 1: different to maximize them. The determinants about who's gonna be

1817
01:32:31,120 --> 01:32:37,679
Speaker 1: good or not differ again highly related. You take Courtney

1818
01:32:38,200 --> 01:32:39,639
Speaker 1: and you go have a run a mile right now,

1819
01:32:40,240 --> 01:32:42,920
Speaker 1: she's gonna have many the same physical attributes. It's the

1820
01:32:42,920 --> 01:32:45,840
Speaker 1: best milers in the world. She's not gonna be fast, right,

1821
01:32:45,880 --> 01:32:49,120
Speaker 1: But so again, highly related but not the exact same thing.

1822
01:32:49,800 --> 01:32:52,639
Speaker 2: Okay. So, say you are somebody that wants to run

1823
01:32:52,680 --> 01:32:54,759
Speaker 2: an ultra marathon. In your training for an one hundred

1824
01:32:54,800 --> 01:32:58,240
Speaker 2: mile or fifty mile or even training for your first marathon,

1825
01:32:59,240 --> 01:33:02,080
Speaker 2: what is your endurance have to look like and what

1826
01:33:02,080 --> 01:33:04,120
Speaker 2: do you have to do to optimize to be able

1827
01:33:04,160 --> 01:33:05,679
Speaker 2: to run that far of a distance.

1828
01:33:06,640 --> 01:33:10,679
Speaker 1: So, okay, I appreciate you asking it that way, because

1829
01:33:11,280 --> 01:33:14,799
Speaker 1: there's also difference between running and ran it fast. Okay,

1830
01:33:14,840 --> 01:33:18,240
Speaker 1: So my friend Cam his son right now, Truet is

1831
01:33:18,280 --> 01:33:22,439
Speaker 1: trying to run and qualify for Olympic trials. So that

1832
01:33:22,479 --> 01:33:24,000
Speaker 1: means I think he has run like a two hour

1833
01:33:24,080 --> 01:33:27,200
Speaker 1: fifteen minute marathon and he's currently like two thirty and

1834
01:33:27,200 --> 01:33:28,920
Speaker 1: you're like, oh, only as to shave fifteen minutes off

1835
01:33:28,920 --> 01:33:30,960
Speaker 1: when you're like, yeah.

1836
01:33:30,600 --> 01:33:33,120
Speaker 2: Well you're a runner, you know that's hard.

1837
01:33:33,600 --> 01:33:39,679
Speaker 1: That's like very likely impossible, right, Okay, true, it doesn't

1838
01:33:39,760 --> 01:33:44,040
Speaker 1: is not gonna have an issue with endurance. He can

1839
01:33:44,080 --> 01:33:47,120
Speaker 1: show up and run an ultra anytime, he's gonna be

1840
01:33:47,160 --> 01:33:50,120
Speaker 1: limited by his ability to run fast, Like can he

1841
01:33:50,280 --> 01:33:53,600
Speaker 1: just run a four minute mile? And how many of

1842
01:33:53,600 --> 01:33:54,760
Speaker 1: those can you do in a row? Right to know?

1843
01:33:54,800 --> 01:33:56,120
Speaker 1: And if you do the basic math on what a

1844
01:33:56,160 --> 01:33:59,600
Speaker 1: two to fifteen marathon is per mile, you realize you're like,

1845
01:33:59,640 --> 01:34:03,400
Speaker 1: oh my god, you have to be really fast. An

1846
01:34:03,479 --> 01:34:06,640
Speaker 1: ultra is not that your speed like doesn't determine it.

1847
01:34:07,439 --> 01:34:11,560
Speaker 1: You have to have the ability to consume calories consistently.

1848
01:34:11,920 --> 01:34:13,960
Speaker 1: It was actually funny, like you're gonna be like, what

1849
01:34:13,960 --> 01:34:15,280
Speaker 1: the hell are you talking about? But one of the

1850
01:34:15,320 --> 01:34:17,679
Speaker 1: major determinants of the ability to run your first ultra

1851
01:34:17,840 --> 01:34:21,280
Speaker 1: is your gut, Like what you like? Why? Because you

1852
01:34:21,360 --> 01:34:22,760
Speaker 1: have to be able to stay on track with your

1853
01:34:22,840 --> 01:34:25,680
Speaker 1: hydration and your fueling, and that is in large part

1854
01:34:25,760 --> 01:34:29,679
Speaker 1: determined by your stomach's ability to handle that much. See,

1855
01:34:29,720 --> 01:34:31,960
Speaker 1: you have to be able to maintain the fuel and

1856
01:34:32,080 --> 01:34:34,160
Speaker 1: hydration when you see the people balk and fails because

1857
01:34:34,160 --> 01:34:38,240
Speaker 1: they get behind on those two marks and they're like, Okay,

1858
01:34:38,520 --> 01:34:40,120
Speaker 1: I just couldn't drink any more water, I couldn't have

1859
01:34:40,160 --> 01:34:43,639
Speaker 1: any more goop acs or any more exogerous key tones

1860
01:34:43,720 --> 01:34:46,919
Speaker 1: or whatever you're using, and their coach or their trackers

1861
01:34:47,000 --> 01:34:48,720
Speaker 1: like gotta eat, gotta eat, gottat and they don't, and

1862
01:34:48,760 --> 01:34:50,439
Speaker 1: then all a sudden, five miles later they're just like

1863
01:34:50,960 --> 01:34:53,720
Speaker 1: gone right, like you can't, especially if it's hot, like

1864
01:34:53,760 --> 01:34:56,080
Speaker 1: you have to stay on track of those things. Then

1865
01:34:56,120 --> 01:35:00,080
Speaker 1: after that it is simply consistency in your stride, in

1866
01:35:00,120 --> 01:35:03,879
Speaker 1: your movement, and it's tolerance like it is the ability

1867
01:35:03,920 --> 01:35:06,799
Speaker 1: to can your joints handle that stuff. So the training

1868
01:35:07,120 --> 01:35:14,559
Speaker 1: in itself is like reasonably simple brutal work, but sort

1869
01:35:14,560 --> 01:35:16,920
Speaker 1: of simple because the task is can you stay on

1870
01:35:17,080 --> 01:35:20,680
Speaker 1: board for twenty hours or whatever the time demain is

1871
01:35:20,680 --> 01:35:24,160
Speaker 1: going to be right, so can you stay fuel and hydrated?

1872
01:35:24,400 --> 01:35:27,320
Speaker 1: And can you just simply handle the physical beating of it.

1873
01:35:27,520 --> 01:35:30,439
Speaker 1: And the way you handle the physical beating lots of

1874
01:35:30,479 --> 01:35:34,719
Speaker 1: metabolic efficiency. So being really good at producing the perfect

1875
01:35:34,760 --> 01:35:38,960
Speaker 1: amount of energy, not too low, not too high. You

1876
01:35:39,040 --> 01:35:42,920
Speaker 1: become metabolically efficient because you're training over long periods of time,

1877
01:35:44,280 --> 01:35:48,000
Speaker 1: really good at utilizing fuel, and because you're technique, you're running,

1878
01:35:48,000 --> 01:35:51,000
Speaker 1: technique becomes really consistent and smooth, and so you have

1879
01:35:51,040 --> 01:35:53,479
Speaker 1: the least amount of energy waste. The energy waste makes

1880
01:35:53,520 --> 01:35:56,599
Speaker 1: you burn more energy as well as puts more stress

1881
01:35:56,600 --> 01:35:59,240
Speaker 1: on joints. So those would be the global aspects of

1882
01:35:59,320 --> 01:36:04,240
Speaker 1: get really technical with your technique and then make sure

1883
01:36:04,280 --> 01:36:06,600
Speaker 1: that you can fuel and hydrate and then put the

1884
01:36:06,600 --> 01:36:09,840
Speaker 1: miles on that. That's one case where it's like it

1885
01:36:09,880 --> 01:36:11,280
Speaker 1: is kind of a mile game, like you just have

1886
01:36:11,280 --> 01:36:11,600
Speaker 1: to put the.

1887
01:36:11,640 --> 01:36:15,200
Speaker 2: Numbers in right, And that's obviously like get extreme too

1888
01:36:15,640 --> 01:36:18,240
Speaker 2: right when you're I mean, training for anything under a

1889
01:36:18,280 --> 01:36:20,519
Speaker 2: sub three marathon wise is like you're taking it to

1890
01:36:20,560 --> 01:36:22,920
Speaker 2: that next level. But like for our amateur runners, like

1891
01:36:22,960 --> 01:36:24,720
Speaker 2: for myself, for example, I'm planning on running the New

1892
01:36:24,800 --> 01:36:27,120
Speaker 2: York City Marathon postpartum. I just think it's a badass

1893
01:36:27,120 --> 01:36:29,960
Speaker 2: thing to do. And so I'm probably gonna be able

1894
01:36:29,960 --> 01:36:31,680
Speaker 2: to train for twelve weeks, which is good because I

1895
01:36:31,680 --> 01:36:33,560
Speaker 2: think you mentioned twelve weeks being an optimal amount of

1896
01:36:33,560 --> 01:36:34,240
Speaker 2: training time.

1897
01:36:34,080 --> 01:36:35,960
Speaker 1: For I would say optimal. But it's really good.

1898
01:36:36,040 --> 01:36:38,320
Speaker 2: It's good, it's fine, right, Like I'll be able to

1899
01:36:38,360 --> 01:36:40,719
Speaker 2: do it and you know, be very uncomfortable but still finish.

1900
01:36:40,880 --> 01:36:43,400
Speaker 2: But I'm curious, like for us, like amateur runners, you know,

1901
01:36:43,520 --> 01:36:45,679
Speaker 2: for most people out there that are running that ten

1902
01:36:45,760 --> 01:36:50,920
Speaker 2: minute or nine minute pace, where does the food is

1903
01:36:51,000 --> 01:36:54,000
Speaker 2: fuel come in Yeah, you know, and how are we

1904
01:36:54,040 --> 01:36:56,200
Speaker 2: optimizing for running a marathon?

1905
01:36:56,360 --> 01:36:58,600
Speaker 1: For the marathon? Okay, great, So you're you're going to

1906
01:36:58,640 --> 01:37:02,200
Speaker 1: be in the stratosphere of four and a half our

1907
01:37:02,240 --> 01:37:03,960
Speaker 1: time domain, I have to do.

1908
01:37:03,960 --> 01:37:05,760
Speaker 2: It under four hours. I'm saying that now, Okay, but

1909
01:37:05,880 --> 01:37:07,599
Speaker 2: like I have to have never done this over.

1910
01:37:07,439 --> 01:37:09,439
Speaker 1: Four hour marathon, Okay, okay, okay.

1911
01:37:09,240 --> 01:37:10,680
Speaker 2: So I'm gonna try to do it in like three

1912
01:37:10,680 --> 01:37:11,920
Speaker 2: point fifty or something like that.

1913
01:37:11,960 --> 01:37:16,040
Speaker 1: Okay, perfect, Great, So you're going to be limited. How

1914
01:37:16,120 --> 01:37:17,120
Speaker 1: long postpartum do you have?

1915
01:37:18,600 --> 01:37:21,400
Speaker 2: So we're having our baby sometime in June, and I

1916
01:37:21,400 --> 01:37:24,479
Speaker 2: think I'll be cleared to run by September, so I'll

1917
01:37:24,520 --> 01:37:27,160
Speaker 2: have like November is the first weekend of November I

1918
01:37:27,160 --> 01:37:28,240
Speaker 2: think is New York City Marathon.

1919
01:37:28,320 --> 01:37:30,639
Speaker 1: So okay, okay, great, So you're gonna want to make

1920
01:37:30,680 --> 01:37:41,479
Speaker 1: sure working backwards here that morphologically and anatomically you're set

1921
01:37:41,560 --> 01:37:44,000
Speaker 1: up correctly because you're gonna have to put some time

1922
01:37:44,040 --> 01:37:45,599
Speaker 1: domain and you have to put some miles in right,

1923
01:37:46,000 --> 01:37:49,280
Speaker 1: So pelvic floor, pelvic hurdle, all those things that the

1924
01:37:49,400 --> 01:37:52,840
Speaker 1: average mom won't have to be that worried about. We

1925
01:37:52,960 --> 01:37:54,360
Speaker 1: have to do this. We have to deal with this

1926
01:37:54,400 --> 01:37:57,400
Speaker 1: a lot in female athletes, right that have kids, you

1927
01:37:57,439 --> 01:37:59,519
Speaker 1: just have an extra maststress, and especially your sport given

1928
01:37:59,560 --> 01:38:01,760
Speaker 1: the fact that it's up and down vertical, and there's

1929
01:38:01,800 --> 01:38:04,160
Speaker 1: the whole host of things that can go into that

1930
01:38:05,040 --> 01:38:07,439
Speaker 1: so pelvic floor and I'll just call it that for

1931
01:38:07,520 --> 01:38:10,720
Speaker 1: now and all the other it's really a lot of

1932
01:38:10,720 --> 01:38:12,920
Speaker 1: stuff so on oversimplify, but we'll just call it that

1933
01:38:13,479 --> 01:38:16,040
Speaker 1: now that matters, because that will become a first limitter.

1934
01:38:16,800 --> 01:38:19,840
Speaker 1: The first thing that's gonna stop us from getting whether

1935
01:38:19,880 --> 01:38:23,559
Speaker 1: it's it's any physiological attribute, is like, can we stay

1936
01:38:23,600 --> 01:38:25,960
Speaker 1: uninjured And you're probably not gonna be injured in like

1937
01:38:25,960 --> 01:38:28,280
Speaker 1: your knee, your back, It's gonna be those types of

1938
01:38:28,280 --> 01:38:32,879
Speaker 1: things that become a problem. Right, So that is it fueling.

1939
01:38:33,000 --> 01:38:36,080
Speaker 1: I'm not super concerned of at that point because of

1940
01:38:36,200 --> 01:38:40,120
Speaker 1: four hour marathon. It's not that many calories you're gonna

1941
01:38:40,160 --> 01:38:43,080
Speaker 1: fuel for comfort for the most part. But we're not

1942
01:38:43,360 --> 01:38:45,640
Speaker 1: trying to be We're not gonna be pushing your physiological

1943
01:38:45,920 --> 01:38:50,000
Speaker 1: ability as a human. If you were like sub three,

1944
01:38:50,600 --> 01:38:52,000
Speaker 1: then I'd be like, Okay, this is becomes a real

1945
01:38:52,040 --> 01:38:54,760
Speaker 1: big do we still want to do it? But not

1946
01:38:54,880 --> 01:38:56,960
Speaker 1: the first stop under training so in your particular case,

1947
01:38:56,960 --> 01:39:00,840
Speaker 1: I would say, pick a strategy on your training and

1948
01:39:00,880 --> 01:39:03,880
Speaker 1: do it. And this sounds wild, but a lot of

1949
01:39:03,920 --> 01:39:08,559
Speaker 1: amateur runners will not do their fueling and hydration strategy

1950
01:39:09,240 --> 01:39:12,760
Speaker 1: in their training. And I'll say that again you're like,

1951
01:39:12,760 --> 01:39:14,960
Speaker 1: wait what And some people are listening to me like,

1952
01:39:15,600 --> 01:39:17,960
Speaker 1: oh yeah, I never thought about that, Like, you need

1953
01:39:18,000 --> 01:39:19,479
Speaker 1: to do the thing you're gonna do in the race

1954
01:39:20,520 --> 01:39:22,600
Speaker 1: in your practice. Let's see what this feels like on

1955
01:39:22,680 --> 01:39:25,040
Speaker 1: your stomach. Let's see what's too much. Let's see what's

1956
01:39:25,720 --> 01:39:30,120
Speaker 1: that wasn't enough And I balked at mile fifteen. Okay, great,

1957
01:39:30,720 --> 01:39:32,680
Speaker 1: So we need to pick up that as a thing,

1958
01:39:32,680 --> 01:39:35,679
Speaker 1: and then we can start that at your ten ks,

1959
01:39:36,360 --> 01:39:37,680
Speaker 1: like let' let's go figure it out a ten k,

1960
01:39:37,800 --> 01:39:40,040
Speaker 1: like how did it last? How did it feel? We

1961
01:39:40,080 --> 01:39:42,080
Speaker 1: don't you know, the answer will change when we get

1962
01:39:42,120 --> 01:39:44,200
Speaker 1: to twenty k and all that, but like, let's start

1963
01:39:44,240 --> 01:39:47,479
Speaker 1: to see what that feels like at that range. So

1964
01:39:47,560 --> 01:39:49,840
Speaker 1: that is one we need to build back your overall

1965
01:39:49,880 --> 01:39:54,799
Speaker 1: cardiovascular capacity. That's probably gonna come because you're an experienced runner.

1966
01:39:55,920 --> 01:39:57,040
Speaker 1: Have you done a marathon before?

1967
01:39:57,160 --> 01:39:57,400
Speaker 2: Yes?

1968
01:39:57,400 --> 01:39:57,880
Speaker 1: How many?

1969
01:39:58,080 --> 01:39:58,479
Speaker 2: Three?

1970
01:39:58,640 --> 01:40:00,599
Speaker 1: Okay? So actually four?

1971
01:40:00,680 --> 01:40:03,439
Speaker 2: Technically I didn't unsanctioned one during COVID. Oh nice, Yes,

1972
01:40:04,160 --> 01:40:05,240
Speaker 2: I love the word unsanctioned.

1973
01:40:08,640 --> 01:40:09,679
Speaker 1: Did you run on high school?

1974
01:40:09,760 --> 01:40:10,120
Speaker 2: I did?

1975
01:40:10,200 --> 01:40:13,480
Speaker 1: Yeah, okay, And prior to that, I've always.

1976
01:40:13,240 --> 01:40:15,439
Speaker 2: I've been runner since I was like fourteen, so I've

1977
01:40:15,439 --> 01:40:18,439
Speaker 2: been running for a while. So I'll get that back quickly.

1978
01:40:18,840 --> 01:40:22,080
Speaker 1: Yes, Because we actually have recent evidence in the last

1979
01:40:22,320 --> 01:40:24,439
Speaker 1: about a year or so. We've always known of what's

1980
01:40:24,439 --> 01:40:27,559
Speaker 1: called muscle memory with disabilities, like if you grow muscle

1981
01:40:27,560 --> 01:40:30,000
Speaker 1: from strength training and then you lose it, that it

1982
01:40:30,040 --> 01:40:32,840
Speaker 1: regrows faster in the first time. You'll see the same

1983
01:40:32,880 --> 01:40:36,000
Speaker 1: thing with mine on Condrio benefits. So your technical stuff,

1984
01:40:36,040 --> 01:40:37,960
Speaker 1: your tissue and your I'm like looking at your feet

1985
01:40:38,040 --> 01:40:41,680
Speaker 1: right now, right because your ankles, your calf's, your achilles,

1986
01:40:41,760 --> 01:40:45,160
Speaker 1: Like that tissue will come back. It's if you have

1987
01:40:45,720 --> 01:40:50,000
Speaker 1: fifteen years of that running on it, that's already ingrained.

1988
01:40:50,920 --> 01:40:53,200
Speaker 1: You feel rusty, you feel clunky and slow and unathletic

1989
01:40:53,240 --> 01:40:55,240
Speaker 1: and all the things. But that'll come back in a

1990
01:40:55,240 --> 01:40:57,280
Speaker 1: matter of a month, Like you'll probably start to feel

1991
01:40:57,680 --> 01:40:59,639
Speaker 1: much better. But we do need to build that tolerance

1992
01:40:59,680 --> 01:41:02,719
Speaker 1: back up. Number One, the cardiovascar engine will come back.

1993
01:41:03,320 --> 01:41:06,960
Speaker 1: The cardiovascular capacity view two max is actually really stable.

1994
01:41:07,720 --> 01:41:10,160
Speaker 1: It'll stay around for a pretty good amount of time.

1995
01:41:11,160 --> 01:41:14,920
Speaker 1: Speed and strength go really fast. Skill goes incredibly fast,

1996
01:41:15,320 --> 01:41:18,080
Speaker 1: So you're you're running stride and stuff is gonna feel clunky.

1997
01:41:18,800 --> 01:41:22,519
Speaker 1: Another thing that men particularly don't realize about childbirth as

1998
01:41:22,520 --> 01:41:26,560
Speaker 1: well is anatomically you might be different. Things might be

1999
01:41:26,600 --> 01:41:29,519
Speaker 1: in different spots than they've ever been, Like what like

2000
01:41:29,560 --> 01:41:32,680
Speaker 1: your organ Yes, for sure, I mean think about what's

2001
01:41:32,680 --> 01:41:33,439
Speaker 1: happening inside you now.

2002
01:41:33,520 --> 01:41:35,000
Speaker 2: They're all like squishing up, they're.

2003
01:41:34,840 --> 01:41:37,519
Speaker 1: All moving everywhere, right, they may not go back to

2004
01:41:37,520 --> 01:41:40,360
Speaker 1: the exact same spot, and so the way that things

2005
01:41:40,400 --> 01:41:42,920
Speaker 1: are sitting on your entire girdle, it just might be

2006
01:41:42,960 --> 01:41:45,680
Speaker 1: a little bit different. Might be fine, But we don't

2007
01:41:45,720 --> 01:41:47,640
Speaker 1: know what we're gonna plan for that, so we're not

2008
01:41:47,680 --> 01:41:50,559
Speaker 1: thrown off by it and say, okay, you just might

2009
01:41:50,840 --> 01:41:53,000
Speaker 1: feel clunky. We might have to do things a little

2010
01:41:53,040 --> 01:41:55,960
Speaker 1: bit different movement wise, or no, that might be true.

2011
01:41:55,960 --> 01:41:57,240
Speaker 1: You might pop right back in and be like, no,

2012
01:41:57,320 --> 01:42:00,760
Speaker 1: I feel okay, okay, we're gonna play for all those things.

2013
01:42:02,840 --> 01:42:05,639
Speaker 1: Those won't be our limitters. We will be limited, though,

2014
01:42:05,840 --> 01:42:10,280
Speaker 1: and probably low back in these areas that have been

2015
01:42:10,320 --> 01:42:14,479
Speaker 1: in a weird position for six months. Shoulders we see

2016
01:42:14,520 --> 01:42:16,800
Speaker 1: next stuff happening too, where you're just like, man, like

2017
01:42:17,160 --> 01:42:19,519
Speaker 1: not gonna be there. Why well, because I'm holding the

2018
01:42:19,560 --> 01:42:21,240
Speaker 1: baby like this all the time and I've never done

2019
01:42:21,280 --> 01:42:23,680
Speaker 1: that before, and like like this is weird stuff that

2020
01:42:23,680 --> 01:42:26,439
Speaker 1: we haven't anticipated. And so all that wrapped around of

2021
01:42:26,479 --> 01:42:29,439
Speaker 1: saying we're gonna build back our base with someone like

2022
01:42:29,439 --> 01:42:32,320
Speaker 1: you that's gonna come back really fast, but we need

2023
01:42:32,360 --> 01:42:34,240
Speaker 1: to think about some of these other things that you

2024
01:42:34,400 --> 01:42:38,400
Speaker 1: haven't had the tissue you experienced with. If we can

2025
01:42:38,439 --> 01:42:40,240
Speaker 1: get all that on board, then we need to start

2026
01:42:40,240 --> 01:42:43,280
Speaker 1: building up speed because for a ten minute pace is

2027
01:42:43,280 --> 01:42:46,080
Speaker 1: not you know, one hundred meters sprint space, but it

2028
01:42:46,120 --> 01:42:48,880
Speaker 1: is faster than you're running now, and we need to

2029
01:42:48,920 --> 01:42:52,160
Speaker 1: get that back again because running a sub four is

2030
01:42:52,200 --> 01:42:55,240
Speaker 1: easier when you're faster, right Like, we'll build the endurance

2031
01:42:55,240 --> 01:42:57,719
Speaker 1: and you've got that base. Let's speed goes much faster

2032
01:42:57,800 --> 01:42:59,960
Speaker 1: than this stuff. So let's make sure that your stride

2033
01:43:00,160 --> 01:43:03,800
Speaker 1: is there where we can cruise and a ten minute

2034
01:43:03,800 --> 01:43:06,280
Speaker 1: pace doesn't feel like you're in an all out sprint,

2035
01:43:07,080 --> 01:43:08,720
Speaker 1: right like, Let's make sure you can do that where

2036
01:43:08,760 --> 01:43:11,360
Speaker 1: you could run a seven and a half minute pace

2037
01:43:11,400 --> 01:43:14,200
Speaker 1: for one if we had to, or you know, probably

2038
01:43:14,200 --> 01:43:16,800
Speaker 1: something like that. That way at ten feels like a

2039
01:43:16,840 --> 01:43:21,000
Speaker 1: really smooth system. So building a little bit of the base,

2040
01:43:21,280 --> 01:43:24,680
Speaker 1: mixing in some speedwork, mixing in at least once a

2041
01:43:24,720 --> 01:43:28,400
Speaker 1: week of hitting. Whether these are like fart looks or

2042
01:43:28,600 --> 01:43:31,439
Speaker 1: lack date, like different kind of coaches and communities will

2043
01:43:31,479 --> 01:43:34,240
Speaker 1: use different language here, some kind of interval where we're

2044
01:43:34,280 --> 01:43:39,640
Speaker 1: like developing fatigue management, coming back, developing fatigue management, and

2045
01:43:39,720 --> 01:43:42,000
Speaker 1: coming back. Those would be the three kind of big

2046
01:43:42,040 --> 01:43:45,920
Speaker 1: components to mix in and slowly progressing that over the

2047
01:43:45,960 --> 01:43:48,679
Speaker 1: twelve weeks until we can get you in a spot

2048
01:43:48,720 --> 01:43:51,400
Speaker 1: where you can get there. But those would be the

2049
01:43:51,400 --> 01:43:55,360
Speaker 1: big components, with the last one being the two biggest

2050
01:43:55,360 --> 01:43:58,640
Speaker 1: factors that are going to be huge variables you've never

2051
01:43:58,680 --> 01:44:02,200
Speaker 1: dealt with. Are going to be fueling because of you know,

2052
01:44:02,240 --> 01:44:05,200
Speaker 1: if you're going to be nursing or not. That's a

2053
01:44:05,200 --> 01:44:07,720
Speaker 1: whole bunch of energetic demands that you're not used to.

2054
01:44:07,800 --> 01:44:10,120
Speaker 1: You got to make all that. And the biggest one

2055
01:44:10,120 --> 01:44:13,519
Speaker 1: by far though, is your sleep. I mean, we know

2056
01:44:13,720 --> 01:44:16,280
Speaker 1: what's going to happen to your sleep, especially the baby

2057
01:44:16,280 --> 01:44:20,519
Speaker 1: will be under six months. Yeah, I mean, you're going

2058
01:44:20,560 --> 01:44:22,960
Speaker 1: to be still recovering. So not to say you can't

2059
01:44:22,960 --> 01:44:25,040
Speaker 1: do anything, you should be able to, but we just

2060
01:44:25,080 --> 01:44:27,160
Speaker 1: have to realize. I guess maybe the way of saying

2061
01:44:27,160 --> 01:44:30,040
Speaker 1: it is this will not be the same twelve weeks

2062
01:44:30,080 --> 01:44:33,240
Speaker 1: as it was before M's that's just a different thing.

2063
01:44:33,280 --> 01:44:34,880
Speaker 2: Now. Yeah, it's going to be a I mean, it's

2064
01:44:34,880 --> 01:44:37,600
Speaker 2: going to be a massive challenge. But then I also think, like,

2065
01:44:37,640 --> 01:44:39,000
Speaker 2: you know, I go back to that word that we

2066
01:44:39,000 --> 01:44:40,960
Speaker 2: were saying before when it comes to following a health

2067
01:44:40,960 --> 01:44:43,360
Speaker 2: program and just that word adherence, right, and it's like,

2068
01:44:43,400 --> 01:44:45,439
Speaker 2: if you want to do it, you got to say

2069
01:44:45,479 --> 01:44:46,960
Speaker 2: to yourself, Okay, these are going to be probably the

2070
01:44:47,040 --> 01:44:49,680
Speaker 2: hardest twelve weeks that I've ever had to experience in

2071
01:44:49,720 --> 01:44:50,080
Speaker 2: my life.

2072
01:44:50,200 --> 01:44:50,720
Speaker 1: But I love it.

2073
01:44:50,960 --> 01:44:52,360
Speaker 2: I know, right, it's a good challenge. And then it

2074
01:44:52,360 --> 01:44:55,000
Speaker 2: goes back to us talking about setting goals and having

2075
01:44:55,080 --> 01:44:56,120
Speaker 2: things that we want to achieve.

2076
01:44:57,800 --> 01:44:59,200
Speaker 1: No, it's great, like you should be able to do

2077
01:44:59,240 --> 01:45:03,000
Speaker 1: all those things and still do all the other stuff

2078
01:45:03,000 --> 01:45:05,120
Speaker 1: with your baby and your business and all the other

2079
01:45:05,160 --> 01:45:08,360
Speaker 1: stuff you want. But yeah, an if you don't land there,

2080
01:45:08,479 --> 01:45:11,479
Speaker 1: Like if you don't, it's fine, but like getting after

2081
01:45:11,520 --> 01:45:17,720
Speaker 1: it is smart.

2082
01:45:22,040 --> 01:45:23,880
Speaker 2: You work with a lot of men and women of

2083
01:45:23,920 --> 01:45:28,640
Speaker 2: all ages. What would you say women need to be

2084
01:45:28,760 --> 01:45:31,839
Speaker 2: thinking about differently than men when it comes to fitness.

2085
01:45:33,280 --> 01:45:40,560
Speaker 1: Not much. When you compare the variables that are most important,

2086
01:45:41,320 --> 01:45:44,519
Speaker 1: there aren't that many that are fundamentally different between men

2087
01:45:44,560 --> 01:45:49,960
Speaker 1: and women. Now, there are a billion things that are

2088
01:45:49,960 --> 01:45:52,280
Speaker 1: critically important to pay attention to for you as a

2089
01:45:52,360 --> 01:45:55,800
Speaker 1: human being, but just bucketing that as men versus women.

2090
01:45:56,760 --> 01:46:00,760
Speaker 1: It's not consistent with the evidence space Just don't see that.

2091
01:46:00,920 --> 01:46:03,400
Speaker 1: And we could go this from many many angles, if

2092
01:46:03,400 --> 01:46:07,240
Speaker 1: you would like. Lauren colenso Simple, who worked in my

2093
01:46:07,320 --> 01:46:10,160
Speaker 1: lab for many years, has finished her PhD in this area.

2094
01:46:10,640 --> 01:46:12,639
Speaker 1: I just had her on my show. She's been going

2095
01:46:12,640 --> 01:46:15,439
Speaker 1: around a lot, but she's published a lot in this area.

2096
01:46:15,640 --> 01:46:18,799
Speaker 1: Many other colleagues that published in this area. As you mentioned,

2097
01:46:18,800 --> 01:46:20,439
Speaker 1: I have worked with and still continue to work with

2098
01:46:20,479 --> 01:46:23,760
Speaker 1: a lot of females, young, old, et cetera. And so

2099
01:46:24,760 --> 01:46:27,879
Speaker 1: from a practical experience as well as a scientific literature,

2100
01:46:28,720 --> 01:46:31,519
Speaker 1: there are certainly things that are different in men than women.

2101
01:46:32,080 --> 01:46:34,920
Speaker 1: Of course, the question that you're ultimately asking is how

2102
01:46:35,000 --> 01:46:39,799
Speaker 1: much that difference should inform exercise selection and nutrition selection

2103
01:46:40,160 --> 01:46:45,240
Speaker 1: daily selection. Okay, just because your hormone profile is different

2104
01:46:45,280 --> 01:46:48,720
Speaker 1: at this current time, based on the evidence that itself

2105
01:46:48,920 --> 01:46:53,800
Speaker 1: is not sufficient and the enough rationale to automatically give

2106
01:46:53,800 --> 01:46:58,080
Speaker 1: women different training. Now, should you pay attention to your body, Yes,

2107
01:46:58,600 --> 01:47:01,240
Speaker 1: you should, if you're young or old, or men or women,

2108
01:47:01,360 --> 01:47:05,559
Speaker 1: or a dog or anything else. We should always always

2109
01:47:05,560 --> 01:47:08,840
Speaker 1: be paying attention to the individual. I'll say this maybe

2110
01:47:08,840 --> 01:47:10,840
Speaker 1: a little bit differently. If you were to look at

2111
01:47:10,880 --> 01:47:14,280
Speaker 1: any training program of mine on paper, you couldn't go, oh,

2112
01:47:14,280 --> 01:47:18,080
Speaker 1: that's a female program. You couldn't go, that's a male program.

2113
01:47:18,600 --> 01:47:22,280
Speaker 1: And if you could, I would seriously question what the

2114
01:47:22,360 --> 01:47:26,880
Speaker 1: hell is happening in your programming. We've just seen this

2115
01:47:26,960 --> 01:47:32,200
Speaker 1: time and time again. That story doesn't hold true. Now,

2116
01:47:33,160 --> 01:47:36,880
Speaker 1: are there different considerations, Yeah, of course, But that doesn't

2117
01:47:36,880 --> 01:47:38,760
Speaker 1: mean at the top level we go, Okay, every girl

2118
01:47:38,760 --> 01:47:40,759
Speaker 1: that comes to a program trains like this, or eats

2119
01:47:40,840 --> 01:47:43,559
Speaker 1: like this, or doesn't do this. And the people that

2120
01:47:43,560 --> 01:47:48,599
Speaker 1: have advocated for that have consistently seen more and more

2121
01:47:48,640 --> 01:47:52,639
Speaker 1: and more research systematically showing that is simply not the case.

2122
01:47:52,880 --> 01:47:56,799
Speaker 1: So that is not consistent with the current literature, and honestly,

2123
01:47:56,800 --> 01:48:00,599
Speaker 1: it's never been consistent with the human literature. It's wild

2124
01:48:00,600 --> 01:48:04,120
Speaker 1: that this thing got super popular, this entire idea. I

2125
01:48:04,160 --> 01:48:10,559
Speaker 1: understand it. I absolutely do. Women have been underserved in

2126
01:48:10,640 --> 01:48:16,720
Speaker 1: every category, and specifically particularly in sports, health and exercise.

2127
01:48:17,520 --> 01:48:21,840
Speaker 1: Everything is still is primarily geared towards men. So to

2128
01:48:21,880 --> 01:48:24,439
Speaker 1: hear a voice that says, hey, I'm listening to you,

2129
01:48:24,960 --> 01:48:29,559
Speaker 1: I'm hearing you and going to give you everything from

2130
01:48:29,560 --> 01:48:33,280
Speaker 1: the male perspective, I completely see what that's captivating, and

2131
01:48:33,320 --> 01:48:34,840
Speaker 1: I'm all for it. We have done a lot of

2132
01:48:34,920 --> 01:48:39,360
Speaker 1: research in my lab on female specific health and fitness

2133
01:48:39,960 --> 01:48:42,720
Speaker 1: related things, and we'll continue to do that. We've had

2134
01:48:42,920 --> 01:48:44,760
Speaker 1: male students of mind that are interested in that, so

2135
01:48:44,760 --> 01:48:46,920
Speaker 1: we've done that work. We've had female students of mine,

2136
01:48:47,560 --> 01:48:52,160
Speaker 1: graduate students, doctoral students, postdocs, so we've done that research.

2137
01:48:52,960 --> 01:48:54,880
Speaker 1: Others have published much more than I have in this field,

2138
01:48:54,880 --> 01:48:57,559
Speaker 1: but we've continued done that. This has been a scientific

2139
01:48:57,600 --> 01:48:59,240
Speaker 1: interest of mine for a long time. I've applied for

2140
01:48:59,720 --> 01:49:02,320
Speaker 1: so many grants in this area. We're running a study

2141
01:49:02,400 --> 01:49:06,200
Speaker 1: right now actually in my lab, Zo Hackinson, my student

2142
01:49:06,320 --> 01:49:09,360
Speaker 1: in Federic Kanti, They're they're running this right now where

2143
01:49:09,360 --> 01:49:13,599
Speaker 1: we're actually running detailed analysis of sleep every day throughout

2144
01:49:13,600 --> 01:49:17,200
Speaker 1: the menstrual cycle, because it's actually there's very limited information

2145
01:49:17,240 --> 01:49:22,479
Speaker 1: about what actually happens in healthy females throughout the menstr

2146
01:49:22,520 --> 01:49:25,240
Speaker 1: cycle in terms of sleep. So I love this field.

2147
01:49:25,240 --> 01:49:28,760
Speaker 1: It's just like super scientifically interesting. So I can say

2148
01:49:28,800 --> 01:49:31,519
Speaker 1: this with pretty high level of confidence. When it comes

2149
01:49:31,520 --> 01:49:33,599
Speaker 1: to then just to say like women should never do

2150
01:49:33,720 --> 01:49:37,600
Speaker 1: this as a blanket statement, I honestly get really frustrated

2151
01:49:38,120 --> 01:49:40,639
Speaker 1: because it's not consistent with the research. It never has been,

2152
01:49:41,040 --> 01:49:43,840
Speaker 1: and it's not consistent with what the highest level of

2153
01:49:43,840 --> 01:49:46,920
Speaker 1: practitioners in the world are actually doing. So happy to

2154
01:49:46,960 --> 01:49:49,280
Speaker 1: dive into any amount of detail there on anything you'd like,

2155
01:49:49,400 --> 01:49:55,920
Speaker 1: but it should Every program should be individualized men, women, young, old,

2156
01:49:56,280 --> 01:49:59,960
Speaker 1: like all these things are a factor, injury history, preferences,

2157
01:50:00,479 --> 01:50:03,439
Speaker 1: All this stuff matters. Yes, So if you say, should

2158
01:50:03,479 --> 01:50:05,840
Speaker 1: I pay attention to whether I have a female client

2159
01:50:05,920 --> 01:50:08,240
Speaker 1: or mil with client, yes, just like you should pay

2160
01:50:08,240 --> 01:50:11,400
Speaker 1: attention to their injury history and whatever other information you have.

2161
01:50:11,439 --> 01:50:13,599
Speaker 1: You should pay attention to all of it. But just

2162
01:50:13,600 --> 01:50:16,519
Speaker 1: like I would tell you, Okay, my eight year old

2163
01:50:16,520 --> 01:50:18,240
Speaker 1: girls do this type of lifting, my eight year old

2164
01:50:18,240 --> 01:50:21,000
Speaker 1: boys do this type of lifting, you probably look at

2165
01:50:21,000 --> 01:50:23,280
Speaker 1: me and be like, what the what are you talking about?

2166
01:50:23,600 --> 01:50:24,840
Speaker 1: And I would say the same thing for eight or

2167
01:50:24,880 --> 01:50:27,360
Speaker 1: eighteen or eighty eight, like, that's not the thing that

2168
01:50:27,400 --> 01:50:32,000
Speaker 1: automatically determines how you eat, train or otherwise. So I'd

2169
01:50:32,040 --> 01:50:35,680
Speaker 1: say that the messages otherwise have been very poor interpretations

2170
01:50:36,720 --> 01:50:41,400
Speaker 1: at best of the research. So again not to hope

2171
01:50:41,479 --> 01:50:43,639
Speaker 1: they didn't if anybody, I don't want to like directly

2172
01:50:43,680 --> 01:50:47,240
Speaker 1: go out anybody's opinion on this, but understand the loure

2173
01:50:48,000 --> 01:50:51,280
Speaker 1: one hundred percent. I totally get it. We always need

2174
01:50:51,320 --> 01:50:55,280
Speaker 1: more research in those things. And the sort of other

2175
01:50:55,320 --> 01:50:59,080
Speaker 1: thing to here is these issues have often been conflated.

2176
01:50:59,520 --> 01:51:03,559
Speaker 1: There is a difference between including women in research and

2177
01:51:03,600 --> 01:51:09,080
Speaker 1: doing women or female specific research, and so that is

2178
01:51:09,080 --> 01:51:11,640
Speaker 1: actually causing a lot of the confusion here as well,

2179
01:51:11,680 --> 01:51:15,120
Speaker 1: because those are not the same things. So I'll pause

2180
01:51:15,160 --> 01:51:17,439
Speaker 1: after that little bit of a rant. Yeah, happy to

2181
01:51:17,439 --> 01:51:19,760
Speaker 1: go with. If there's any direct questions, Eric, I can

2182
01:51:19,800 --> 01:51:21,320
Speaker 1: answer them kind of like one by one if you'd like.

2183
01:51:21,479 --> 01:51:24,240
Speaker 2: I appreciate your perspective. And I also think that you

2184
01:51:24,320 --> 01:51:26,920
Speaker 2: studying sleep during a woman's mental cycle could be really

2185
01:51:26,960 --> 01:51:29,200
Speaker 2: interesting because again we in the beginning of this episode

2186
01:51:29,520 --> 01:51:32,919
Speaker 2: talked about constraints, you know, and if there's something happening

2187
01:51:32,960 --> 01:51:36,479
Speaker 2: constraint wise that maybe isn't something fixable just based on

2188
01:51:36,520 --> 01:51:39,559
Speaker 2: what's happening hormonally in a women's body during their menstrual cycle,

2189
01:51:39,640 --> 01:51:41,840
Speaker 2: then it's like, okay, can what can we work on?

2190
01:51:43,400 --> 01:51:45,840
Speaker 2: You know otherwise? And then I just really have to

2191
01:51:45,840 --> 01:51:48,920
Speaker 2: comment on this. Or eight year olds lifting, Oh yeah,

2192
01:51:49,120 --> 01:51:52,840
Speaker 2: oh my gosh, they're like second graders's.

2193
01:51:51,880 --> 01:51:54,840
Speaker 1: That's that's fine. There's actually a ton of research on

2194
01:51:55,080 --> 01:51:58,320
Speaker 1: strength training and kids. I did a whole episode on

2195
01:51:58,640 --> 01:52:02,520
Speaker 1: my podcast Perform about out this not to do tourists.

2196
01:52:02,560 --> 01:52:05,120
Speaker 1: But the quick answer is, as soon as kids have

2197
01:52:05,200 --> 01:52:08,639
Speaker 1: an interest, have the ability to pay attention they want

2198
01:52:08,640 --> 01:52:10,280
Speaker 1: to do it, you can start doing you know, quote

2199
01:52:10,320 --> 01:52:13,320
Speaker 1: unquote strength training. You're not gonna do one rep maxes

2200
01:52:13,320 --> 01:52:15,400
Speaker 1: on a barbell and like things like that, but there's

2201
01:52:15,439 --> 01:52:20,120
Speaker 1: tons of stuff kids can do. My kids sometimes do it,

2202
01:52:20,160 --> 01:52:22,439
Speaker 1: sometimes they don't. My five year old has no ability

2203
01:52:22,479 --> 01:52:25,960
Speaker 1: to pay attention, so like he's not doing But yeah,

2204
01:52:25,960 --> 01:52:28,479
Speaker 1: eight year olds like physiologically totally fine. Lots of research,

2205
01:52:28,520 --> 01:52:31,920
Speaker 1: lots of randomized control trials and observational things on kids.

2206
01:52:32,040 --> 01:52:35,200
Speaker 1: Absolutely safe, good for him. If they're supervised and pay

2207
01:52:35,240 --> 01:52:38,400
Speaker 1: attention and you're programming it appropriately for an eight year old,

2208
01:52:38,720 --> 01:52:40,160
Speaker 1: totally fine, Yes, continue back to.

2209
01:52:40,160 --> 01:52:42,439
Speaker 2: Your just picturing like a really buff eight year old.

2210
01:52:42,439 --> 01:52:44,559
Speaker 2: I know Jeremy's that were there, like researching like how

2211
01:52:44,600 --> 01:52:46,000
Speaker 2: can I make my eight year old daughter?

2212
01:52:46,640 --> 01:52:50,680
Speaker 1: Oh yeah, but no, you can compete like you can

2213
01:52:50,720 --> 01:52:52,280
Speaker 1: compete in powerlifting weightlifting.

2214
01:52:52,360 --> 01:52:54,800
Speaker 2: Ye, I'm picturing. I'm thinking of I just went down

2215
01:52:54,800 --> 01:52:57,880
Speaker 2: a wormhole of America Ninja Warrior, I think that's what

2216
01:52:57,920 --> 01:53:00,639
Speaker 2: it's called. And I'm just picturing like the comfit with

2217
01:53:00,680 --> 01:53:01,760
Speaker 2: my little kids.

2218
01:53:01,960 --> 01:53:03,840
Speaker 1: Yep. Oh yeah, you could do that stuff too. That's

2219
01:53:03,880 --> 01:53:06,400
Speaker 1: even better, like gymnastics and human movement. That's tremendous for

2220
01:53:06,600 --> 01:53:09,240
Speaker 1: kids need to move. We'll save that rant for another day.

2221
01:53:09,240 --> 01:53:12,880
Speaker 1: But there's a whole lot to say about we. Okay,

2222
01:53:12,880 --> 01:53:15,439
Speaker 1: I can't you walk me down the trap here. One

2223
01:53:15,479 --> 01:53:19,640
Speaker 1: of the biggest epidemics we're seeing right now that nobody's

2224
01:53:19,680 --> 01:53:24,880
Speaker 1: paying attention to is bone So bone health is falling

2225
01:53:24,920 --> 01:53:28,879
Speaker 1: off of a cliff, and this almost exclusively targets females.

2226
01:53:30,360 --> 01:53:32,559
Speaker 1: Men have an issue with this too. We're seeing higher

2227
01:53:32,640 --> 01:53:35,240
Speaker 1: rates of ostiopeniostriporosis, and men than we've ever seen before.

2228
01:53:35,280 --> 01:53:38,440
Speaker 1: That continues to rise, but it is a particular problem

2229
01:53:38,640 --> 01:53:42,400
Speaker 1: or concern for women. And what's terrifying about that is

2230
01:53:43,320 --> 01:53:45,680
Speaker 1: the vast majority of your bone mineral density you will

2231
01:53:45,680 --> 01:53:48,960
Speaker 1: have as an adult was already determined by what happened

2232
01:53:49,080 --> 01:53:53,080
Speaker 1: between like ages seven and eleven. So when you like

2233
01:53:53,120 --> 01:53:55,320
Speaker 1: bring that up, that's why I couldn't pass on this

2234
01:53:55,400 --> 01:53:59,280
Speaker 1: bait here. Not only is it okay for young girls

2235
01:53:59,400 --> 01:54:03,400
Speaker 1: to lift a weight, but it's incredibly important that we

2236
01:54:03,520 --> 01:54:08,200
Speaker 1: encourage as much physical activity in young girls. And again

2237
01:54:08,200 --> 01:54:11,120
Speaker 1: I'll define young as like six to twelve or thirteen,

2238
01:54:11,120 --> 01:54:15,719
Speaker 1: because I'll all open that window up incredibly important. In fact,

2239
01:54:15,880 --> 01:54:18,320
Speaker 1: there's actually excellent research showing you can even predict things

2240
01:54:18,360 --> 01:54:24,160
Speaker 1: like type two diabetes in adulthood based on physical activity

2241
01:54:24,520 --> 01:54:28,120
Speaker 1: pre puberty in young girls. So what you're doing in

2242
01:54:28,160 --> 01:54:31,800
Speaker 1: that critical window for females will set them up not

2243
01:54:31,880 --> 01:54:34,120
Speaker 1: as a life sentence, but it's a huge predictor of

2244
01:54:34,120 --> 01:54:36,480
Speaker 1: what's going to happen in a lot of their adult life.

2245
01:54:37,480 --> 01:54:40,360
Speaker 1: This doesn't have to be lifting weights, it doesn't have

2246
01:54:40,440 --> 01:54:44,160
Speaker 1: to be official sports. So I'll be really clear when

2247
01:54:44,200 --> 01:54:48,720
Speaker 1: I say this again, like physical activity and play are

2248
01:54:48,800 --> 01:54:52,160
Speaker 1: critically important, and we've never had to focus on it

2249
01:54:52,240 --> 01:54:54,280
Speaker 1: as much as we have to do now because my

2250
01:54:54,440 --> 01:55:01,640
Speaker 1: generation was outside. This generation is not. My generation had

2251
01:55:01,760 --> 01:55:05,400
Speaker 1: much more physical activity in school. This generation does not.

2252
01:55:06,600 --> 01:55:11,879
Speaker 1: My generation had far higher sport participation than this generation.

2253
01:55:12,320 --> 01:55:14,240
Speaker 1: All of those three things are falling off a cliff

2254
01:55:14,240 --> 01:55:18,240
Speaker 1: with kids right now. So you're not being active during

2255
01:55:18,280 --> 01:55:21,240
Speaker 1: the day, they're not playing sports, and they're not having

2256
01:55:21,280 --> 01:55:25,960
Speaker 1: structured physical activity as much in schools. Now. That differs

2257
01:55:26,000 --> 01:55:27,920
Speaker 1: depending on where you're at. Of course, I'm saying like

2258
01:55:28,720 --> 01:55:32,760
Speaker 1: general trends across developed countries, So you got to trifecta

2259
01:55:32,840 --> 01:55:36,320
Speaker 1: hitting young girls, which name of what happens when those girls.

2260
01:55:36,320 --> 01:55:38,480
Speaker 1: In fact, your peak boone menal density is happening right

2261
01:55:38,480 --> 01:55:41,600
Speaker 1: about now in your age. But again that was determined

2262
01:55:41,600 --> 01:55:45,720
Speaker 1: by what you did fifteen or so years ago. So

2263
01:55:45,800 --> 01:55:48,800
Speaker 1: it's really really important to me if we look at

2264
01:55:48,840 --> 01:55:50,680
Speaker 1: like the next generation. One of the biggest things I

2265
01:55:50,720 --> 01:55:52,960
Speaker 1: think we need to do is stress physical activity in

2266
01:55:53,000 --> 01:55:57,840
Speaker 1: young girls. I love sports, but not all people into sports.

2267
01:55:57,880 --> 01:56:03,520
Speaker 1: Fine outside indoor gymnastics, like whatever things we can do,

2268
01:56:03,560 --> 01:56:06,120
Speaker 1: and you want a lot of variety of it. Let

2269
01:56:06,280 --> 01:56:08,600
Speaker 1: kids play. I don't need to be like, we don't

2270
01:56:08,600 --> 01:56:12,440
Speaker 1: need to be optimizing their stride length at seven, right,

2271
01:56:12,440 --> 01:56:15,040
Speaker 1: I don't need a lot of technical detail, but there's

2272
01:56:15,080 --> 01:56:18,000
Speaker 1: a lot of movement and a lot of variety, and

2273
01:56:18,200 --> 01:56:21,200
Speaker 1: let them understand how their bodies work and let them

2274
01:56:21,240 --> 01:56:25,640
Speaker 1: go into adulthood having a appreciation in some kind of

2275
01:56:25,640 --> 01:56:29,920
Speaker 1: physical practice. I mean this ENTI our conversation, Like, I'm

2276
01:56:29,920 --> 01:56:31,920
Speaker 1: such an advocate of like, let's not walk people out

2277
01:56:31,920 --> 01:56:35,800
Speaker 1: of physical activity. Ever. So if you're into running, fuck, yeah,

2278
01:56:35,800 --> 01:56:39,600
Speaker 1: I'm into it. If you're into kayaking, dope, if you're

2279
01:56:39,600 --> 01:56:41,920
Speaker 1: into running through the forest and picking mushrooms, like, I'm

2280
01:56:41,960 --> 01:56:44,440
Speaker 1: in for it. Like I don't care what that thing is.

2281
01:56:44,480 --> 01:56:48,480
Speaker 1: But we have to push harder for kids, particularly young girls,

2282
01:56:48,480 --> 01:56:51,880
Speaker 1: to be active in that window. And it's hard. I

2283
01:56:51,920 --> 01:56:54,160
Speaker 1: get it. I don't have a teenage daughter yet, but

2284
01:56:54,240 --> 01:56:58,160
Speaker 1: I you know, I hear these horror stories. It's before that, though,

2285
01:56:58,400 --> 01:57:01,280
Speaker 1: Like get it when you can, and then you know

2286
01:57:01,880 --> 01:57:05,400
Speaker 1: once they enter that age of fifteen years and that

2287
01:57:05,440 --> 01:57:07,640
Speaker 1: their own little species will do what they want to do.

2288
01:57:07,720 --> 01:57:10,280
Speaker 1: But as much as we can possibly do that before that,

2289
01:57:10,920 --> 01:57:12,800
Speaker 1: do it. So you baited me twice of that, So

2290
01:57:12,840 --> 01:57:14,040
Speaker 1: I had to go down that road a little bit.

2291
01:57:14,320 --> 01:57:16,560
Speaker 2: But then even just talking about that makes me think

2292
01:57:16,640 --> 01:57:19,400
Speaker 2: like there are certain protocols that women have to be

2293
01:57:19,440 --> 01:57:22,080
Speaker 2: aware of when it comes to their physical fitness and

2294
01:57:22,120 --> 01:57:24,960
Speaker 2: that men have to be aware of that are just

2295
01:57:25,000 --> 01:57:26,080
Speaker 2: biologically different.

2296
01:57:26,200 --> 01:57:28,440
Speaker 1: Right, Yeah, So bone is actually a good one where

2297
01:57:29,480 --> 01:57:34,760
Speaker 1: there's the strongest rationale for at any age, women on

2298
01:57:34,840 --> 01:57:37,000
Speaker 1: average have to pay attention to bone health more than

2299
01:57:37,520 --> 01:57:40,080
Speaker 1: men do, so I personally think you do this a

2300
01:57:40,120 --> 01:57:43,560
Speaker 1: couple of boys. One. I advocate for women to get

2301
01:57:43,640 --> 01:57:47,160
Speaker 1: some sort of diagnostic bone health scan, probably fifteen to

2302
01:57:47,160 --> 01:57:49,960
Speaker 1: twenty years earlier than is going to be recommended by

2303
01:57:49,960 --> 01:57:55,280
Speaker 1: the medical community. I think thirty thirty five years old

2304
01:57:55,520 --> 01:58:01,720
Speaker 1: is ample time because unlike fat umlimus, unlike anything else

2305
01:58:01,760 --> 01:58:06,000
Speaker 1: in your physiology, bone takes a really really long time

2306
01:58:06,920 --> 01:58:10,040
Speaker 1: to change. I can change your body fat in weeks.

2307
01:58:10,280 --> 01:58:12,400
Speaker 1: I can change your run. We can meet you from

2308
01:58:12,440 --> 01:58:14,840
Speaker 1: a baby to a marathon in sixteen weeks or you

2309
01:58:14,840 --> 01:58:17,520
Speaker 1: know whatever we're gonna do probably twenty four weeks. Whatever, Right,

2310
01:58:18,520 --> 01:58:20,920
Speaker 1: no big deal. I cannot change your bone real density

2311
01:58:20,960 --> 01:58:23,000
Speaker 1: twenty four weeks. Like you'll see it on the scan.

2312
01:58:23,080 --> 01:58:25,320
Speaker 1: It will not be stetistically different, so I do need

2313
01:58:25,360 --> 01:58:27,360
Speaker 1: to pay attention to that one. Men need to pay

2314
01:58:27,360 --> 01:58:30,720
Speaker 1: attention to it too. But to your point, like, this

2315
01:58:30,800 --> 01:58:32,720
Speaker 1: is much much, much, much bigger. I actually don't know

2316
01:58:32,720 --> 01:58:35,120
Speaker 1: the numbers exactly, but it is far higher of a

2317
01:58:35,160 --> 01:58:37,440
Speaker 1: concern in females. So yes, this would be a case

2318
01:58:37,440 --> 01:58:40,800
Speaker 1: where I would say this is a female's not specific issue,

2319
01:58:40,800 --> 01:58:43,360
Speaker 1: but something that that women should be paying attention to do.

2320
01:58:43,400 --> 01:58:46,120
Speaker 1: I advocate for earlier scanning, getting a bone mineral density

2321
01:58:46,160 --> 01:58:50,120
Speaker 1: scan done. You can probably get this done for somewhere

2322
01:58:50,160 --> 01:58:53,919
Speaker 1: between fifty to three hundred dollars all across the country,

2323
01:58:53,960 --> 01:58:57,120
Speaker 1: Like many places are opening up in the world. If

2324
01:58:57,120 --> 01:58:59,480
Speaker 1: your insurance or physician won't order this, pay out of

2325
01:58:59,480 --> 01:59:03,680
Speaker 1: pocket worth it, it will probably come back. Okay, we're

2326
01:59:03,720 --> 01:59:07,200
Speaker 1: actually seeing a lot of men flag for this way early,

2327
01:59:07,240 --> 01:59:09,360
Speaker 1: like sub forty, which is a thing we never used

2328
01:59:09,360 --> 01:59:13,960
Speaker 1: to see. But nonetheless, get this stuff done. The strategies

2329
01:59:13,960 --> 01:59:17,600
Speaker 1: for this are honestly pretty simple. High quality nutrition will

2330
01:59:17,600 --> 01:59:20,919
Speaker 1: do it, but outside of that it is resistance. Exercise

2331
01:59:21,040 --> 01:59:24,480
Speaker 1: is our best tool for that. Things like walking with

2332
01:59:24,480 --> 01:59:28,040
Speaker 1: the wait vest will not do it. That's not going

2333
01:59:28,120 --> 01:59:32,440
Speaker 1: to be sufficient. I'll go back though, like, I don't

2334
01:59:32,440 --> 01:59:34,880
Speaker 1: want you to stop doing that. If that's like that's

2335
01:59:34,960 --> 01:59:37,360
Speaker 1: if you're doing that, that's a win. But that's not

2336
01:59:37,480 --> 01:59:41,040
Speaker 1: covering the box for bonemerial density. We've got to do everything.

2337
01:59:41,080 --> 01:59:43,040
Speaker 1: So that's a little bit unbune.

2338
01:59:43,560 --> 01:59:46,120
Speaker 2: So Jeremy's mom's sixty six years old and she's a

2339
01:59:46,120 --> 01:59:49,160
Speaker 2: marathon runner, and she started running marathons in her fifties.

2340
01:59:49,520 --> 01:59:50,800
Speaker 2: Nice and she's since.

2341
01:59:50,600 --> 01:59:51,960
Speaker 1: Because I love that stuff so much.

2342
01:59:51,960 --> 01:59:53,960
Speaker 2: Good for her, it's so impressive. And she is a

2343
01:59:54,000 --> 01:59:57,280
Speaker 2: sports psychologist. She specializes in performance. She works with a

2344
01:59:57,280 --> 02:00:03,000
Speaker 2: lot of NFL athletes, you know, retired athletes, and she's

2345
02:00:03,040 --> 02:00:06,200
Speaker 2: a big believer that I mean, she basically coaches herself

2346
02:00:06,240 --> 02:00:09,000
Speaker 2: to perform at the level that she performs at, yeah,

2347
02:00:09,680 --> 02:00:12,120
Speaker 2: you know as a sixty six year old woman. But

2348
02:00:12,160 --> 02:00:14,960
Speaker 2: when it comes to bone density, she realized really quickly

2349
02:00:15,080 --> 02:00:19,520
Speaker 2: this past New York City marathon cycle that she has

2350
02:00:19,680 --> 02:00:21,920
Speaker 2: weak bones. And it comes down to, I mean, a

2351
02:00:21,960 --> 02:00:23,680
Speaker 2: lot of it for her is what she's eating. She's

2352
02:00:23,720 --> 02:00:26,960
Speaker 2: like a vegan, vegetarian kind of everything that you could

2353
02:00:27,000 --> 02:00:27,480
Speaker 2: possibly be.

2354
02:00:27,560 --> 02:00:29,760
Speaker 1: That mean, pretty small yet very lean.

2355
02:00:29,640 --> 02:00:31,480
Speaker 2: Very small, and she tripped and felt the New York

2356
02:00:31,480 --> 02:00:35,440
Speaker 2: City marathon and broke her wrist in like horribly. She

2357
02:00:35,520 --> 02:00:37,919
Speaker 2: had to get like emergency surgery. It was like a disaster.

2358
02:00:39,800 --> 02:00:41,800
Speaker 2: Looking back at it now, like you know, now she's

2359
02:00:41,840 --> 02:00:43,800
Speaker 2: been a lot more focused on her bone health and

2360
02:00:43,880 --> 02:00:48,240
Speaker 2: things that she has to do nutritionally and also fitness

2361
02:00:48,240 --> 02:00:50,680
Speaker 2: wise to kind of improve it. But it is just

2362
02:00:50,720 --> 02:00:52,520
Speaker 2: such like a clear case study.

2363
02:00:52,200 --> 02:00:56,280
Speaker 1: Of it's pretty consistent. You'll actually see there's really interesting

2364
02:00:56,320 --> 02:00:59,840
Speaker 1: research on bone density being super specific to regions of

2365
02:00:59,880 --> 02:01:04,680
Speaker 1: the body based upon exercise. So where bone is deposited

2366
02:01:04,720 --> 02:01:07,760
Speaker 1: for cyclists is different than swimmers, and it's different than runners.

2367
02:01:08,400 --> 02:01:11,840
Speaker 1: So again, let's not lose the plot. Your sixty plus

2368
02:01:11,880 --> 02:01:16,240
Speaker 1: year old mom is running marathons badass? Hell, yes, yeah,

2369
02:01:16,280 --> 02:01:19,960
Speaker 1: all of it. Can we do a few tweakings there? Yes?

2370
02:01:20,000 --> 02:01:21,320
Speaker 1: And what I love the most about it is the

2371
02:01:21,360 --> 02:01:25,040
Speaker 1: fact that she took something bad and turned it into action.

2372
02:01:26,240 --> 02:01:28,120
Speaker 1: Like that's the story here. It's not the fact that

2373
02:01:28,280 --> 02:01:31,920
Speaker 1: you suck, you did it wrong, you're an idiot. It's oh, yep,

2374
02:01:32,400 --> 02:01:34,720
Speaker 1: got a good learning here. Now what do I need

2375
02:01:34,760 --> 02:01:36,480
Speaker 1: to do in action? Here's the behaviors and habits I

2376
02:01:36,520 --> 02:01:39,160
Speaker 1: need to change. I'm sure she's gonna put some strength

2377
02:01:39,160 --> 02:01:40,040
Speaker 1: training into her life.

2378
02:01:40,800 --> 02:01:43,160
Speaker 2: I hope so, yeah, I hope so. And then it's

2379
02:01:43,280 --> 02:01:45,320
Speaker 2: you know, runners are runners, and it's kind of like,

2380
02:01:45,800 --> 02:01:46,839
Speaker 2: when's the next marathon?

2381
02:01:47,200 --> 02:01:49,000
Speaker 1: I get you know, dude, I get it right like,

2382
02:01:50,320 --> 02:01:53,480
Speaker 1: and I don't like people shouldn't lose that that's an

2383
02:01:53,600 --> 02:01:57,800
Speaker 1: amazing thing to have happen. So hopefully she makes some

2384
02:01:57,880 --> 02:02:00,000
Speaker 1: changes in bone. But out said of that, that's great.

2385
02:02:00,000 --> 02:02:01,040
Speaker 1: I hope she keep herar marathons.

2386
02:02:01,080 --> 02:02:01,480
Speaker 2: I do too.

2387
02:02:02,120 --> 02:02:03,480
Speaker 1: Maybe she can be your running buddy or you can

2388
02:02:03,560 --> 02:02:03,920
Speaker 1: run with her.

2389
02:02:03,960 --> 02:02:06,800
Speaker 2: And I don't know, because I feel like she's probably

2390
02:02:06,840 --> 02:02:09,040
Speaker 2: gonna do like a four thirty, and I do want

2391
02:02:09,080 --> 02:02:10,600
Speaker 2: to get the sub three just because I just think

2392
02:02:11,920 --> 02:02:14,000
Speaker 2: I might have to leave her. But we'll definitely do

2393
02:02:14,080 --> 02:02:16,280
Speaker 2: a pasta dinner together the night before, and who knows, guys,

2394
02:02:16,320 --> 02:02:18,880
Speaker 2: I might be feeling awful post pregnancy and I will

2395
02:02:18,920 --> 02:02:20,280
Speaker 2: be running like a fine America.

2396
02:02:20,360 --> 02:02:23,160
Speaker 1: No no, no, no, no no no no. We're not sliding

2397
02:02:23,160 --> 02:02:23,360
Speaker 1: out of.

2398
02:02:23,360 --> 02:02:25,320
Speaker 2: This, no. But I'm setting the goal for myself just

2399
02:02:25,360 --> 02:02:28,040
Speaker 2: because I think it'll be really cool. And I also

2400
02:02:28,240 --> 02:02:30,360
Speaker 2: the idea for me running the marathon is like I

2401
02:02:30,400 --> 02:02:32,800
Speaker 2: want to show women that a that you can run

2402
02:02:32,840 --> 02:02:35,600
Speaker 2: through your pregnancy, not just in a physical sense, but

2403
02:02:35,640 --> 02:02:38,800
Speaker 2: in a sense that it's like set goals for yourself afterwards.

2404
02:02:38,840 --> 02:02:40,760
Speaker 2: Having a kid doesn't mean that your life is over.

2405
02:02:40,800 --> 02:02:42,960
Speaker 2: If you're a working woman, you're going to continue to work.

2406
02:02:43,000 --> 02:02:45,240
Speaker 2: You know, I gig end of July. I'm having a

2407
02:02:45,240 --> 02:02:47,680
Speaker 2: baby end of June. So we're getting back to it.

2408
02:02:47,840 --> 02:02:52,160
Speaker 1: Build a company, build a baby, and then you're gonna.

2409
02:02:52,280 --> 02:02:55,040
Speaker 2: You can have it all. Good for you, you can have

2410
02:02:55,080 --> 02:02:59,000
Speaker 2: it all. Okay, So you know we've mentioned to sleep

2411
02:02:59,040 --> 02:03:02,000
Speaker 2: a few times. I know you have your company absolute rest.

2412
02:03:02,040 --> 02:03:04,280
Speaker 2: We got the merch on right now, So let's talk

2413
02:03:04,400 --> 02:03:06,320
Speaker 2: look at that, right, can we love it? That made

2414
02:03:06,320 --> 02:03:08,240
Speaker 2: it easy for me to be able to say absolute rest.

2415
02:03:09,360 --> 02:03:12,120
Speaker 2: So let's talk about sleep and why it's so important.

2416
02:03:12,120 --> 02:03:15,560
Speaker 1: Okay. I want you to also know that I started

2417
02:03:15,560 --> 02:03:18,680
Speaker 1: this company like four years ago, and this is the

2418
02:03:18,720 --> 02:03:20,560
Speaker 1: first piece of merch I've ever got for this company.

2419
02:03:20,600 --> 02:03:25,800
Speaker 1: I literally got it today, really, so yeah, there you go.

2420
02:03:25,840 --> 02:03:26,480
Speaker 1: That's how good I am.

2421
02:03:26,680 --> 02:03:28,120
Speaker 2: What made you guys want to do merch? Finally?

2422
02:03:28,520 --> 02:03:30,640
Speaker 1: Well, it was like for four years I've been like

2423
02:03:30,640 --> 02:03:32,040
Speaker 1: with my co founder Josh, I'm like, can I please

2424
02:03:32,040 --> 02:03:34,600
Speaker 1: get like a shirt. I just like I have a

2425
02:03:34,800 --> 02:03:36,280
Speaker 1: shirt or something and.

2426
02:03:36,520 --> 02:03:39,200
Speaker 2: The hot your brander, Now, what are you worrying?

2427
02:03:39,800 --> 02:03:43,440
Speaker 1: That's vitality, that is that is our performance blood work.

2428
02:03:43,560 --> 02:03:46,040
Speaker 2: Okay, wait, so you do a lot. So just actually,

2429
02:03:46,080 --> 02:03:48,720
Speaker 2: before we get into absolute rest and sleep, what is

2430
02:03:48,720 --> 02:03:49,920
Speaker 2: the breakdown of your businesses?

2431
02:03:51,520 --> 02:03:55,200
Speaker 1: All right, so follow along over here. My full time

2432
02:03:55,280 --> 02:03:58,320
Speaker 1: job is I am the executive director of the Human

2433
02:03:58,320 --> 02:04:01,480
Speaker 1: Performance Center at Parker Universe. So Parker is in the

2434
02:04:01,560 --> 02:04:04,560
Speaker 1: Dallas area and we are building a sixty five thousand

2435
02:04:04,600 --> 02:04:10,040
Speaker 1: square foot Human Performance Center. So my students and my team,

2436
02:04:10,280 --> 02:04:13,520
Speaker 1: our brain Enhancement Center, all of our stuff is at

2437
02:04:13,560 --> 02:04:16,120
Speaker 1: that place. So that's my academic job. That's my full

2438
02:04:16,160 --> 02:04:18,560
Speaker 1: time job. So all the research and stuff we're doing

2439
02:04:18,680 --> 02:04:22,760
Speaker 1: is out of Parker. Plenty of slots available for young

2440
02:04:23,120 --> 02:04:25,640
Speaker 1: scientists and things like that. So come and join our team.

2441
02:04:25,680 --> 02:04:27,520
Speaker 1: If you want to be in we mentioned our sleep study.

2442
02:04:28,240 --> 02:04:30,640
Speaker 1: We are still actively enrolling women, so if you want

2443
02:04:30,640 --> 02:04:32,040
Speaker 1: to be in that study, we're going to talk about

2444
02:04:32,360 --> 02:04:33,840
Speaker 1: absol the rest of a second, but you can come

2445
02:04:33,920 --> 02:04:37,720
Speaker 1: do that. So that is there. I have an education

2446
02:04:37,800 --> 02:04:41,920
Speaker 1: company with my partners Colin and Dan called Biomolecular athlete.

2447
02:04:42,360 --> 02:04:44,120
Speaker 1: This is where we do all of our you know,

2448
02:04:44,240 --> 02:04:48,200
Speaker 1: education and online courses and events and speaking things like that.

2449
02:04:49,280 --> 02:04:55,640
Speaker 1: Then I have my podcast perform is up. We have

2450
02:04:56,840 --> 02:04:59,320
Speaker 1: actually filming season three raw. So but to anyone when

2451
02:04:59,320 --> 02:05:02,160
Speaker 1: this is out and three might be outright only I

2452
02:05:02,200 --> 02:05:04,800
Speaker 1: can only do a few episodes a year, So like you,

2453
02:05:05,000 --> 02:05:07,040
Speaker 1: seasons better than the weekly.

2454
02:05:07,960 --> 02:05:11,440
Speaker 2: Then I have well we do we do weekly episodes,

2455
02:05:11,480 --> 02:05:13,839
Speaker 2: but I go we do weekly episodes.

2456
02:05:13,920 --> 02:05:17,440
Speaker 1: Okay, okay, you said this is season two, right, this

2457
02:05:17,480 --> 02:05:19,040
Speaker 1: is season two. Okay, okay, gotcha.

2458
02:05:19,200 --> 02:05:20,920
Speaker 2: But we've been posting one episode every single day for

2459
02:05:20,920 --> 02:05:21,320
Speaker 2: the last.

2460
02:05:21,280 --> 02:05:22,480
Speaker 1: Oh my god, you guys are mania.

2461
02:05:23,040 --> 02:05:24,920
Speaker 2: Well yeah, but that's what we do. You have so

2462
02:05:25,000 --> 02:05:25,520
Speaker 2: many businesses.

2463
02:05:25,720 --> 02:05:27,960
Speaker 1: I do like ten to twelve a year.

2464
02:05:28,280 --> 02:05:29,080
Speaker 2: Okay, that's great.

2465
02:05:29,480 --> 02:05:31,480
Speaker 1: Yeah, that's more than enough.

2466
02:05:31,560 --> 02:05:32,800
Speaker 2: Yeah.

2467
02:05:32,840 --> 02:05:36,400
Speaker 1: Absolute. Rest of our sleep company, Vitality, as I mentioned, is

2468
02:05:36,720 --> 02:05:40,720
Speaker 1: blood work for eye performance. So we've built lots of

2469
02:05:40,760 --> 02:05:45,800
Speaker 1: cool running actually, so for example, we can differentiate between

2470
02:05:47,600 --> 02:05:51,080
Speaker 1: overload overtraining over stress. There we can look at low

2471
02:05:51,560 --> 02:05:55,640
Speaker 1: energy availability. You're probably famil with REDS no relative energy

2472
02:05:55,680 --> 02:06:00,400
Speaker 1: deficit syndrome. And this is when classic endurance female athlete

2473
02:06:00,560 --> 02:06:05,520
Speaker 1: thing of combination of either excessive energy output combined with

2474
02:06:05,600 --> 02:06:10,720
Speaker 1: inefficient energy intake, which you're eating under eating, under fueling.

2475
02:06:11,240 --> 02:06:14,520
Speaker 1: The technical thing is is reds on that we can

2476
02:06:14,520 --> 02:06:16,480
Speaker 1: look at bone injury risk, we can look at training

2477
02:06:16,480 --> 02:06:18,440
Speaker 1: injury risk. It can look at loads of these things

2478
02:06:18,760 --> 02:06:21,720
Speaker 1: in blood work and so we don't have to don't

2479
02:06:21,720 --> 02:06:24,240
Speaker 1: have to worry or guess and do things like that.

2480
02:06:24,920 --> 02:06:26,760
Speaker 1: So you can get that stuff done or take your

2481
02:06:26,800 --> 02:06:30,120
Speaker 1: current blood work and upload it into our system and

2482
02:06:30,320 --> 02:06:32,800
Speaker 1: have it all look for those things. So that's all

2483
02:06:32,880 --> 02:06:36,480
Speaker 1: like done for these types of communities. So it's like

2484
02:06:36,520 --> 02:06:38,360
Speaker 1: we've actually done we were just did a thing with

2485
02:06:38,360 --> 02:06:41,320
Speaker 1: Outside magazine, did the whole thing with them. We've done

2486
02:06:41,360 --> 02:06:43,440
Speaker 1: lots of stuff in the running community. We're trying to

2487
02:06:43,480 --> 02:06:46,920
Speaker 1: do something with I think at Chicago Marathon next year.

2488
02:06:47,080 --> 02:06:48,840
Speaker 1: It want us to do something. It's like anyways, we

2489
02:06:48,880 --> 02:06:50,440
Speaker 1: do lots of stuff with the endurance community.

2490
02:06:51,240 --> 02:06:53,120
Speaker 2: Yeah, I can tell it interesting, Like when we talk

2491
02:06:53,120 --> 02:06:54,600
Speaker 2: about ultras, you kind of light up.

2492
02:06:55,160 --> 02:06:59,280
Speaker 1: Well, like it's it's like a to be honest, I'm

2493
02:06:59,280 --> 02:07:02,480
Speaker 1: not the biggest like endurance sports don't give me my

2494
02:07:02,600 --> 02:07:07,120
Speaker 1: jam for the most part, but ultras are gangster like

2495
02:07:07,160 --> 02:07:10,040
Speaker 1: because those ultras can go from fifty to you know,

2496
02:07:10,160 --> 02:07:13,760
Speaker 1: three fifty. I have a couple of friends and stuff

2497
02:07:13,760 --> 02:07:18,000
Speaker 1: that do it, and it's fascinating because not that a

2498
02:07:18,040 --> 02:07:21,920
Speaker 1: marathon is non fascinating, but the reality of it is like, Okay,

2499
02:07:21,920 --> 02:07:25,400
Speaker 1: I'm gona run one hundred miles through the desert, Like

2500
02:07:25,440 --> 02:07:28,400
Speaker 1: how is this physiologically possible? All the rules get thrown out,

2501
02:07:29,200 --> 02:07:31,280
Speaker 1: like all the rules of what we learn extra physiology

2502
02:07:31,320 --> 02:07:33,720
Speaker 1: class like just get thrown out the window. So it's

2503
02:07:33,760 --> 02:07:38,680
Speaker 1: really cool scientifically, And then because of that, there's so

2504
02:07:38,800 --> 02:07:42,240
Speaker 1: much history and the fact that you know, I don't

2505
02:07:42,600 --> 02:07:44,360
Speaker 1: I don't know how many people run a marathon a year,

2506
02:07:44,360 --> 02:07:48,400
Speaker 1: but millions of people will sign up for those. But

2507
02:07:48,520 --> 02:07:51,160
Speaker 1: the ultras are like, it's like the UFC in nineteen

2508
02:07:51,200 --> 02:07:55,080
Speaker 1: eighty five, We're like the history of ultras was it

2509
02:07:55,120 --> 02:07:58,440
Speaker 1: is like kind of like behind the scenes, like what

2510
02:07:58,480 --> 02:08:00,720
Speaker 1: the heck is going on with these people doing it

2511
02:08:00,760 --> 02:08:02,960
Speaker 1: was like some of like counterculture punk rock, like hip

2512
02:08:02,960 --> 02:08:05,280
Speaker 1: hop kind of thing. So I always am like more

2513
02:08:05,280 --> 02:08:07,840
Speaker 1: gravitated to that because I'm like, oh, yeah, you're gonna

2514
02:08:07,840 --> 02:08:10,200
Speaker 1: show up there. There's gonna be nine runners. It's not

2515
02:08:10,200 --> 02:08:12,600
Speaker 1: gonna be organized, No one knows what the event like

2516
02:08:12,760 --> 02:08:15,360
Speaker 1: this is like, it's kind of like that kind of

2517
02:08:15,480 --> 02:08:16,280
Speaker 1: and it does.

2518
02:08:16,400 --> 02:08:19,360
Speaker 2: Like when you I'm not gonna be able to quote you,

2519
02:08:19,360 --> 02:08:21,200
Speaker 2: but whatever you said before about it kind of, you know,

2520
02:08:21,240 --> 02:08:23,880
Speaker 2: the rules of physiology almost don't apply. We were talking

2521
02:08:23,880 --> 02:08:26,280
Speaker 2: to Os Pearlman last week, who's an ultra runner, and

2522
02:08:26,400 --> 02:08:28,440
Speaker 2: this guy literally like gets off a plane and runs

2523
02:08:28,440 --> 02:08:31,600
Speaker 2: like forty miles. It's crazy. But he was talking specifically

2524
02:08:31,640 --> 02:08:34,080
Speaker 2: about the Spartathlon, which he did twice. The first time

2525
02:08:34,200 --> 02:08:37,120
Speaker 2: he uh didn't complete it. The second time he did,

2526
02:08:37,160 --> 02:08:38,960
Speaker 2: and he was saying how the first time when he

2527
02:08:39,000 --> 02:08:42,200
Speaker 2: didn't complete it, it didn't come down to the fact

2528
02:08:42,200 --> 02:08:45,040
Speaker 2: that he was faster than some of the people that

2529
02:08:45,560 --> 02:08:48,400
Speaker 2: were behind him and did finish. You know, it came

2530
02:08:48,440 --> 02:08:51,080
Speaker 2: down to the pure grit of wanting to cross that

2531
02:08:51,120 --> 02:08:53,120
Speaker 2: finish line in the amount of time I guess that

2532
02:08:53,160 --> 02:08:56,160
Speaker 2: they give you to complete it. But he was like,

2533
02:08:56,560 --> 02:08:59,320
Speaker 2: I'm going back next year and I'm gonna finish it.

2534
02:08:59,720 --> 02:09:01,280
Speaker 2: I mean, they're going to finish it or they're gonna

2535
02:09:01,280 --> 02:09:03,280
Speaker 2: have to bring me out on a stretcher type of thing.

2536
02:09:03,800 --> 02:09:06,560
Speaker 2: So I'm like, the ultra mentality is just I mean,

2537
02:09:06,600 --> 02:09:08,920
Speaker 2: he's obviously an incredible runner. He can run for miles,

2538
02:09:08,960 --> 02:09:10,320
Speaker 2: but that's yeah.

2539
02:09:10,520 --> 02:09:12,760
Speaker 1: You also see like there's the wild if you go

2540
02:09:12,960 --> 02:09:16,240
Speaker 1: just like start dis lose yourself on the internet of

2541
02:09:16,640 --> 02:09:19,560
Speaker 1: like endurance running feats and there's equivalent. Like I said,

2542
02:09:20,320 --> 02:09:27,760
Speaker 1: Ross swam for around Iceland this year. We were like,

2543
02:09:27,760 --> 02:09:29,800
Speaker 1: actually last year, we're tinkering with trying to swim from

2544
02:09:29,800 --> 02:09:32,440
Speaker 1: Antarctica to South America, right, Like, so you just have

2545
02:09:32,520 --> 02:09:36,600
Speaker 1: this group of people we are like what, like, what

2546
02:09:36,640 --> 02:09:38,840
Speaker 1: do you even potentially I didn't think this is possible, right.

2547
02:09:38,880 --> 02:09:41,720
Speaker 1: I forget the guy's name who ran across Africa, and

2548
02:09:41,720 --> 02:09:46,240
Speaker 1: you're just like, okay, there's this. I forget the guy's name.

2549
02:09:46,240 --> 02:09:47,720
Speaker 1: But a lot of times people call him like the

2550
02:09:47,720 --> 02:09:50,400
Speaker 1: greatest endurance runner of all time. I think he ran

2551
02:09:50,440 --> 02:09:54,080
Speaker 1: from Paris to Moscow in like nineteen forty and he

2552
02:09:54,120 --> 02:09:58,120
Speaker 1: did it in like thirty days or some wild amount

2553
02:09:58,160 --> 02:10:00,680
Speaker 1: of time where you're like, oh, yeah, he averaged again,

2554
02:10:00,720 --> 02:10:02,200
Speaker 1: someone will fact check this one, but you're like, he

2555
02:10:02,280 --> 02:10:04,560
Speaker 1: averaged forty miles a day for thirty days or something,

2556
02:10:04,600 --> 02:10:08,400
Speaker 1: and you're like how. And so you see these people

2557
02:10:08,440 --> 02:10:12,800
Speaker 1: who were like, Okay, you're gonna finish this marathon and

2558
02:10:12,840 --> 02:10:15,760
Speaker 1: you're gonna be so exhausted for days and sore. And

2559
02:10:15,760 --> 02:10:19,560
Speaker 1: then there are these people who do this day day,

2560
02:10:19,680 --> 02:10:21,240
Speaker 1: Like there are people who will do one hundred and

2561
02:10:21,280 --> 02:10:23,680
Speaker 1: fifty miles a week on average for years at a time,

2562
02:10:24,360 --> 02:10:26,320
Speaker 1: and you're just like, you're just not the same species.

2563
02:10:26,600 --> 02:10:29,960
Speaker 2: Yeah, my friend ran Sam Benjigeep. He ran across the

2564
02:10:30,480 --> 02:10:33,200
Speaker 2: US and did a marathon a day for I don't

2565
02:10:33,240 --> 02:10:34,960
Speaker 2: even Jeremy would know how many days it was.

2566
02:10:35,040 --> 02:10:39,000
Speaker 1: But there's like a crazy group of people who, god,

2567
02:10:39,040 --> 02:10:42,200
Speaker 1: what do they do again? In endurance community. I apologize

2568
02:10:42,200 --> 02:10:44,760
Speaker 1: for missing all these numbers up, but there was this

2569
02:10:44,880 --> 02:10:47,160
Speaker 1: group that there's a group of folks who were doing

2570
02:10:47,200 --> 02:10:52,120
Speaker 1: something like, well, they doing fifteen miles a day. It

2571
02:10:52,200 --> 02:10:54,800
Speaker 1: was like fifteen miles a day for seven years or

2572
02:10:54,840 --> 02:10:57,440
Speaker 1: something like. And you're like, oh, I don't know what

2573
02:10:57,640 --> 02:10:59,920
Speaker 1: on earth or it was something wild or.

2574
02:10:59,880 --> 02:11:02,000
Speaker 2: Is it the seven marathon seven continent, seven days.

2575
02:11:02,840 --> 02:11:04,120
Speaker 1: Okay, there's that one.

2576
02:11:04,240 --> 02:11:05,040
Speaker 2: I don't know what it's called.

2577
02:11:05,040 --> 02:11:07,320
Speaker 1: But yeah, there's there's like, of course runners, you know,

2578
02:11:07,360 --> 02:11:12,120
Speaker 1: the Tara Maharu, the Sierra Madres, the Northern Mexico. This

2579
02:11:12,240 --> 02:11:15,880
Speaker 1: is like what this is? Chris McDougall's Born to Run book, right,

2580
02:11:16,280 --> 02:11:19,160
Speaker 1: I haven't read it about the Mexican Indians, who are

2581
02:11:19,760 --> 02:11:24,200
Speaker 1: you know in Sandals running two hundred miles You're like, oh, okay.

2582
02:11:24,280 --> 02:11:26,760
Speaker 1: And then they would show up to these US ultra events,

2583
02:11:27,080 --> 02:11:29,240
Speaker 1: win them, and then go back and like no preparation,

2584
02:11:29,360 --> 02:11:33,240
Speaker 1: no nothing, just like in Sandals and you're winning. I

2585
02:11:33,280 --> 02:11:36,200
Speaker 1: think they're winning Leadville and things like that. Right.

2586
02:11:36,320 --> 02:11:36,560
Speaker 2: Yeah.

2587
02:11:36,800 --> 02:11:39,440
Speaker 1: And then my friend Cam who had his book come

2588
02:11:39,440 --> 02:11:42,800
Speaker 1: out last year and ran two hund fifty miles for

2589
02:11:42,880 --> 02:11:47,000
Speaker 1: his book launch. I'm like, like I ran the mountain

2590
02:11:47,080 --> 02:11:48,480
Speaker 1: with him, and I'm like okay, but then the like

2591
02:11:48,800 --> 02:11:51,320
Speaker 1: how do you run two fifty? He doesn't train for it,

2592
02:11:51,360 --> 02:11:53,920
Speaker 1: like he didn't do any He just like runs, right,

2593
02:11:54,840 --> 02:12:00,760
Speaker 1: That's like those people my friend you know Ken right out? No,

2594
02:12:01,320 --> 02:12:04,840
Speaker 1: oh Ken is wild? Can I apologize? I'm just reading

2595
02:12:04,840 --> 02:12:06,880
Speaker 1: his book it's about to come out or it's out.

2596
02:12:07,440 --> 02:12:11,280
Speaker 1: But he has his story. He was in Mongolia, signed

2597
02:12:11,360 --> 02:12:13,440
Speaker 1: up for a race like flew to Mongolia, know nothing

2598
02:12:13,440 --> 02:12:15,560
Speaker 1: about the track, nothing whatever. I think it was one

2599
02:12:15,640 --> 02:12:17,760
Speaker 1: hundred or hundred like runs the thing. I think he

2600
02:12:18,000 --> 02:12:20,720
Speaker 1: blows up and doesn't finish, goes back and does it

2601
02:12:20,720 --> 02:12:24,080
Speaker 1: the next year. I'm probably combining like three stories Ken,

2602
02:12:24,120 --> 02:12:26,320
Speaker 1: So you'll have to talk to Kennon Kennul.

2603
02:12:26,640 --> 02:12:27,600
Speaker 2: This would be a great person.

2604
02:12:27,760 --> 02:12:29,680
Speaker 1: God, he's in Boston. You have to get him on.

2605
02:12:29,760 --> 02:12:30,480
Speaker 2: I would love to.

2606
02:12:31,800 --> 02:12:35,120
Speaker 1: He is a maniac. He's running the next race against

2607
02:12:35,120 --> 02:12:36,560
Speaker 1: the guy who beat him I think the year before,

2608
02:12:37,200 --> 02:12:39,400
Speaker 1: and he's like seventy miles in or some nonsense like this,

2609
02:12:39,480 --> 02:12:40,680
Speaker 1: and just like looks at the guy and goes, you

2610
02:12:40,720 --> 02:12:42,240
Speaker 1: know what, the wildest thing is Like I just don't

2611
02:12:42,240 --> 02:12:44,920
Speaker 1: get tired and like sprints away from the guy and

2612
02:12:44,960 --> 02:12:48,200
Speaker 1: you're just like what happens at like thirty six hours in?

2613
02:12:48,360 --> 02:12:51,360
Speaker 1: Or like again, I just made like five of Ken's

2614
02:12:51,360 --> 02:12:53,200
Speaker 1: story into one. So I'm not sure the exactly, but

2615
02:12:53,240 --> 02:12:54,560
Speaker 1: it's like that's the true is.

2616
02:12:55,120 --> 02:12:57,240
Speaker 2: Get him on because these people are so fascinating.

2617
02:12:57,400 --> 02:12:59,280
Speaker 1: Yeah, his book is unbelievable.

2618
02:12:59,640 --> 02:13:03,560
Speaker 2: Okay, yes, let's talk about sleep. Why is it important?

2619
02:13:04,680 --> 02:13:10,440
Speaker 1: Well, you will not find a single factor that provides

2620
02:13:10,520 --> 02:13:16,280
Speaker 1: more positive benefit than sleep. Oftentimes will refer to this

2621
02:13:16,360 --> 02:13:20,880
Speaker 1: as like your your biggest hammer for performance enhancement. You

2622
02:13:20,920 --> 02:13:22,800
Speaker 1: can take this from the health perspective, you can take

2623
02:13:22,800 --> 02:13:27,040
Speaker 1: this from the exercise you can take this from villa

2624
02:13:27,080 --> 02:13:29,040
Speaker 1: to max. Like basically you could mental health. You could

2625
02:13:29,080 --> 02:13:33,480
Speaker 1: pick your thing you find most interesting. And if we

2626
02:13:33,520 --> 02:13:36,480
Speaker 1: put a this through ai IS and if you said,

2627
02:13:36,520 --> 02:13:39,520
Speaker 1: give me them five largest predictors of success in this domain,

2628
02:13:40,200 --> 02:13:41,720
Speaker 1: sleep is going to be on the top three list

2629
02:13:42,680 --> 02:13:47,120
Speaker 1: of everything. You can't name a thing that's not there.

2630
02:13:47,320 --> 02:13:51,000
Speaker 1: It's one of the few things that impacts your entire physiology.

2631
02:13:51,120 --> 02:13:52,360
Speaker 1: It's one of the few things that all of us

2632
02:13:52,440 --> 02:13:56,200
Speaker 1: have to do. It determines our acute state and our

2633
02:13:56,240 --> 02:14:00,840
Speaker 1: chronic state. Right it determines our neurology, to our physiology, biochemistry,

2634
02:14:01,280 --> 02:14:05,880
Speaker 1: to our subjective somatic experience, and everything in between. So

2635
02:14:06,040 --> 02:14:09,240
Speaker 1: when we start to look at that, it's also one

2636
02:14:09,280 --> 02:14:13,760
Speaker 1: of the factors that is continually getting worse. Right now,

2637
02:14:13,800 --> 02:14:15,440
Speaker 1: you're looking at something like in the neighborhood of six

2638
02:14:15,520 --> 02:14:18,840
Speaker 1: hundred million a year being spent on sleep, and for

2639
02:14:18,880 --> 02:14:21,800
Speaker 1: the last sixty years, total sleep time has continued to decline.

2640
02:14:23,280 --> 02:14:25,520
Speaker 1: We're spending more and more and more than we ever

2641
02:14:25,560 --> 02:14:29,360
Speaker 1: have on sleep, but it it continues to get worse. Now,

2642
02:14:29,400 --> 02:14:33,040
Speaker 1: this is different than things like metabolic health and obesity,

2643
02:14:33,760 --> 02:14:36,800
Speaker 1: because we have, for the first time ever, started to

2644
02:14:36,800 --> 02:14:41,400
Speaker 1: see signal. It's kind of working right, Like, it's not perfect,

2645
02:14:41,680 --> 02:14:43,320
Speaker 1: and we have a lot more things to figure out,

2646
02:14:43,520 --> 02:14:44,920
Speaker 1: but we've kind of figured out how to have a

2647
02:14:44,960 --> 02:14:48,400
Speaker 1: bunch of people lose weight really fast. O bingo, yep.

2648
02:14:48,720 --> 02:14:51,840
Speaker 1: Now we can leave that topic for now, But there's

2649
02:14:51,920 --> 02:14:56,200
Speaker 1: there's some light in that journey. Sleep is just the opposite.

2650
02:14:57,000 --> 02:14:59,400
Speaker 1: It's going down, and there's a lot of reasons for

2651
02:14:59,440 --> 02:15:07,080
Speaker 1: that are obvious cell phones, entertainment, all that stuff. Others

2652
02:15:07,160 --> 02:15:11,360
Speaker 1: like environmental factors are not so obvious to people, and

2653
02:15:11,440 --> 02:15:14,400
Speaker 1: so we just can't get away with the idea of

2654
02:15:14,440 --> 02:15:18,040
Speaker 1: sleep being a passive activity anymore, just like I just

2655
02:15:18,040 --> 02:15:22,360
Speaker 1: sleep when I'm tired. Okay, great. It's just getting worse.

2656
02:15:22,440 --> 02:15:28,120
Speaker 1: And we're seeing this now with dementia, with cancer, with

2657
02:15:28,360 --> 02:15:32,840
Speaker 1: again filling your blank and saying okay, unchecked poor sleep

2658
02:15:34,080 --> 02:15:37,840
Speaker 1: is a problem. Something like seventy to eighty percent of

2659
02:15:37,920 --> 02:15:43,160
Speaker 1: clinical sleep disorders in the US will go undiagnosed. So

2660
02:15:43,560 --> 02:15:48,120
Speaker 1: we have this problem that's continually getting worse. It's impacting

2661
02:15:48,320 --> 02:15:50,680
Speaker 1: hundreds of millions of people world wide, billions people were wide,

2662
02:15:50,680 --> 02:15:53,520
Speaker 1: and hundreds of millions in the US alone, and none

2663
02:15:53,560 --> 02:15:58,080
Speaker 1: of the solutions are doing much of anything in fact summer,

2664
02:15:58,160 --> 02:16:01,960
Speaker 1: arguably making it worse. So many years ago, I was

2665
02:16:01,960 --> 02:16:04,680
Speaker 1: at kind of one of these like closed door behind

2666
02:16:04,680 --> 02:16:09,080
Speaker 1: the scenes like performance things, and the topic of sleep

2667
02:16:09,120 --> 02:16:12,520
Speaker 1: came up. And at the time, I had probably five

2668
02:16:12,560 --> 02:16:15,800
Speaker 1: clients of mine who had north of three hundred million

2669
02:16:15,840 --> 02:16:18,720
Speaker 1: dollar contracts in their sports right the highest we had,

2670
02:16:18,760 --> 02:16:21,160
Speaker 1: the highest paid person at their position in four of

2671
02:16:21,200 --> 02:16:24,160
Speaker 1: the major sports in the US. And so everyone basically

2672
02:16:24,200 --> 02:16:27,280
Speaker 1: came to me and they're like, what's the magic sauce

2673
02:16:27,320 --> 02:16:30,000
Speaker 1: to sleep? Right, Like what are you doing? And I'm like,

2674
02:16:31,640 --> 02:16:34,240
Speaker 1: I can send him to a sleep hospital, or I

2675
02:16:34,280 --> 02:16:37,520
Speaker 1: can give them like an or ring. And then there's

2676
02:16:37,520 --> 02:16:40,200
Speaker 1: another guy there who did all the sleep I was

2677
02:16:40,200 --> 02:16:42,360
Speaker 1: doing a lot of research with NASA and the Department

2678
02:16:42,360 --> 02:16:45,080
Speaker 1: of Defense, and so then it was like, Okay, what

2679
02:16:45,120 --> 02:16:47,360
Speaker 1: are you doing, dude, Like we have to have something

2680
02:16:47,360 --> 02:16:50,280
Speaker 1: for the astronauts, and he was like, we're sending or

2681
02:16:50,400 --> 02:16:53,560
Speaker 1: rings to space. And at that collect the moment, everyone

2682
02:16:53,640 --> 02:16:56,959
Speaker 1: was like, okay, wait a minute, Like we have unlimited

2683
02:16:56,959 --> 02:16:59,440
Speaker 1: budgets for all these endeavors, and the best we can

2684
02:16:59,480 --> 02:17:02,080
Speaker 1: do is either or send you to this really weird

2685
02:17:02,120 --> 02:17:05,760
Speaker 1: sleep hospital. So you like sleep on this bed normally, Kate,

2686
02:17:05,800 --> 02:17:08,200
Speaker 1: don't worry. We're all gonna watch you from behind this mirror.

2687
02:17:08,600 --> 02:17:11,480
Speaker 1: It's not your bed. We're gonna put wires all over you.

2688
02:17:11,920 --> 02:17:14,920
Speaker 1: But just sleep normal. Or I can send you with

2689
02:17:15,000 --> 02:17:21,119
Speaker 1: a awesome but consumer grade sort of wearable not there.

2690
02:17:21,640 --> 02:17:24,039
Speaker 1: These are not solutions for like, this is not the

2691
02:17:24,040 --> 02:17:27,400
Speaker 1: best the human race could come up with. So that

2692
02:17:27,480 --> 02:17:29,840
Speaker 1: moment we built the company Absolute Rest and we said, okay,

2693
02:17:29,920 --> 02:17:32,840
Speaker 1: like if we had to rethink sleep and we had

2694
02:17:32,879 --> 02:17:35,520
Speaker 1: to get it right, and we had to help people

2695
02:17:35,560 --> 02:17:37,640
Speaker 1: not to sleep more, because like sleeping more is not

2696
02:17:38,879 --> 02:17:41,040
Speaker 1: even the right answer all the time. But if we

2697
02:17:41,320 --> 02:17:43,080
Speaker 1: if we strip this down to the beginning and said,

2698
02:17:43,400 --> 02:17:46,440
Speaker 1: what are all the factors that go into sleep? A

2699
02:17:47,640 --> 02:17:52,480
Speaker 1: high quality sleep, effective sleep, being resilient, so be able

2700
02:17:52,560 --> 02:17:55,760
Speaker 1: to get effective sleep when the baby is up, when

2701
02:17:55,800 --> 02:17:57,879
Speaker 1: you're in different time zones, when you have to work

2702
02:17:57,920 --> 02:18:01,080
Speaker 1: and have a four am meeting, because partners in across

2703
02:18:01,120 --> 02:18:03,120
Speaker 1: the world and all those things, right, so how do

2704
02:18:03,160 --> 02:18:08,640
Speaker 1: we resilient for our special forces and tactical and like

2705
02:18:08,680 --> 02:18:11,280
Speaker 1: we it's not just like have a forty five minute

2706
02:18:11,320 --> 02:18:13,640
Speaker 1: or three hour routine prior to bed and have my

2707
02:18:13,720 --> 02:18:17,280
Speaker 1: room like, that's not what we do. It's like, what's

2708
02:18:17,280 --> 02:18:20,360
Speaker 1: the real life team going to be? So we spent

2709
02:18:20,440 --> 02:18:22,640
Speaker 1: a lot of time and we went through what is

2710
02:18:22,720 --> 02:18:26,480
Speaker 1: every factor possible that goes into sleep? Then build tools

2711
02:18:26,520 --> 02:18:28,520
Speaker 1: for that, Let's build testing for that, Let's build that

2712
02:18:28,560 --> 02:18:33,080
Speaker 1: into a system. Let's build specific and cohesive systems to

2713
02:18:33,240 --> 02:18:38,320
Speaker 1: minimize impacts or minimize disturbances and maximize impacts so that

2714
02:18:38,320 --> 02:18:41,960
Speaker 1: people can get highly effective sleep. That's what absolute rest is,

2715
02:18:42,120 --> 02:18:45,840
Speaker 1: and we're able to take that many many years and

2716
02:18:45,879 --> 02:18:50,480
Speaker 1: we still have that program and build that into incredibly cheap,

2717
02:18:50,560 --> 02:18:55,760
Speaker 1: affordable technology that can be used worldwide. So we have

2718
02:18:57,440 --> 02:19:01,119
Speaker 1: a small piece of technology that has we can medically diagnose.

2719
02:19:01,440 --> 02:19:04,040
Speaker 1: We have FTD clearance, we can medically diagnose sleep disorders

2720
02:19:05,120 --> 02:19:08,240
Speaker 1: from the tip of your finger. We can we have

2721
02:19:08,280 --> 02:19:11,480
Speaker 1: actually the only medically FDA cleared sleep quality measurements, so

2722
02:19:11,480 --> 02:19:15,000
Speaker 1: it's not like a fake, made up algorithm like score there.

2723
02:19:16,200 --> 02:19:18,480
Speaker 1: So that's effectively what appos at rest is. We have

2724
02:19:18,520 --> 02:19:21,959
Speaker 1: the ability to come in and figure out how people

2725
02:19:22,000 --> 02:19:27,720
Speaker 1: are sleeping with extreme precision, why they're sleeping that way,

2726
02:19:28,000 --> 02:19:31,720
Speaker 1: and because of that, we know with high precision exactly

2727
02:19:31,720 --> 02:19:34,720
Speaker 1: what to do for them and their physiology. So we're

2728
02:19:34,760 --> 02:19:37,760
Speaker 1: taking measures of your heart and your legs and your brain.

2729
02:19:38,200 --> 02:19:41,520
Speaker 1: We're measuring your room for dander paul and allergen Co

2730
02:19:41,840 --> 02:19:46,600
Speaker 1: two toxins and above, we're looking at your psychological state.

2731
02:19:46,640 --> 02:19:48,520
Speaker 1: We're doing a whole host of things. We can take

2732
02:19:48,560 --> 02:19:51,720
Speaker 1: all of your previous wearable data and your travel schedule

2733
02:19:51,760 --> 02:19:55,160
Speaker 1: and your biochemistry and your blood work and all that

2734
02:19:55,879 --> 02:20:00,119
Speaker 1: and figure out not just how you're sleeping, but why

2735
02:20:00,320 --> 02:20:02,760
Speaker 1: you're seeping that way, so that our path into solutions

2736
02:20:02,800 --> 02:20:06,320
Speaker 1: becomes very specific and effective. That's absolute rest.

2737
02:20:06,520 --> 02:20:08,720
Speaker 2: Yeah, I mean it's a lot because I liked what

2738
02:20:08,760 --> 02:20:11,800
Speaker 2: you said too. It's like, it's one thing to be sleeping,

2739
02:20:11,879 --> 02:20:13,959
Speaker 2: but it's another thing to be getting proper REM sleep

2740
02:20:14,040 --> 02:20:16,440
Speaker 2: right where you're actually in a deep sleep.

2741
02:20:16,520 --> 02:20:21,240
Speaker 1: Yeah. So REM is like you'll see REM on your wearables,

2742
02:20:21,640 --> 02:20:23,600
Speaker 1: but the amount of time you spend in REM is

2743
02:20:24,440 --> 02:20:28,280
Speaker 1: almost irrelevant. Okay, it's not actually what matters. It's one

2744
02:20:28,320 --> 02:20:33,320
Speaker 1: of the reasons why those wearables are confusing. Maybe a

2745
02:20:33,360 --> 02:20:36,280
Speaker 1: practical take home here would be if you're using like

2746
02:20:36,320 --> 02:20:41,760
Speaker 1: a wearable, use it for accountability, use it for rough awareness,

2747
02:20:42,720 --> 02:20:45,440
Speaker 1: use it for total sleep time, use it for things

2748
02:20:45,480 --> 02:20:48,840
Speaker 1: like consistency, So go to bed at roughly the same time.

2749
02:20:49,800 --> 02:20:54,120
Speaker 1: Do not do not use it for how many minutes

2750
02:20:54,120 --> 02:20:56,840
Speaker 1: you spent in rem don't use it for how much

2751
02:20:56,879 --> 02:21:00,160
Speaker 1: time you spent in deep sleep. Those things are going

2752
02:21:00,200 --> 02:21:03,680
Speaker 1: to cause more problems than they help. Throw those out entirely.

2753
02:21:04,480 --> 02:21:08,320
Speaker 1: Wearables like that are phenomenal for those few metrics where

2754
02:21:08,320 --> 02:21:11,959
Speaker 1: people where these can cause problems, And there's actually something

2755
02:21:11,959 --> 02:21:21,000
Speaker 1: now called orthosomnia. Orthosomnia is wearable tracker data induced clinical insomnia.

2756
02:21:21,520 --> 02:21:24,280
Speaker 1: People become obsessed and compulse with their sleep data and

2757
02:21:24,360 --> 02:21:28,800
Speaker 1: can actually induce worse sleep in some cases clinical insomnia.

2758
02:21:30,120 --> 02:21:31,720
Speaker 1: So when I say, like, don't pay attention to that

2759
02:21:31,800 --> 02:21:36,840
Speaker 1: level of detail, they're not accurate. Those stages don't matter anyways.

2760
02:21:37,280 --> 02:21:39,440
Speaker 1: That's not how we get actually people to have effective sleep.

2761
02:21:40,280 --> 02:21:44,039
Speaker 1: Not that they don't matter, but they don't matter. And

2762
02:21:44,120 --> 02:21:47,440
Speaker 1: so I think my message in with this stuff is like,

2763
02:21:47,560 --> 02:21:50,120
Speaker 1: understand the pros and the cons and then avoid the pitfalls.

2764
02:21:51,320 --> 02:21:54,080
Speaker 1: So use them for accountability, use it to help you

2765
02:21:54,160 --> 02:21:56,480
Speaker 1: be more consistent, use it to be more aware, but

2766
02:21:56,520 --> 02:21:59,080
Speaker 1: then don't fall into the traps of trying to optimize

2767
02:21:59,120 --> 02:22:01,520
Speaker 1: your rem or your de deeper any of those things.

2768
02:22:01,560 --> 02:22:03,200
Speaker 1: That's where these things can create problems.

2769
02:22:03,560 --> 02:22:05,280
Speaker 2: Yeah, And I also feel like in one of the

2770
02:22:05,320 --> 02:22:07,600
Speaker 2: topics that I had on my list of things that

2771
02:22:07,640 --> 02:22:09,120
Speaker 2: I wanted to cover with you that we kind of

2772
02:22:09,120 --> 02:22:12,000
Speaker 2: just covered is and we've talked about a couple times

2773
02:22:12,040 --> 02:22:14,760
Speaker 2: throughout the interview. But wearables are also in my opinion,

2774
02:22:15,120 --> 02:22:17,640
Speaker 2: they cause a lot of noise within the health space.

2775
02:22:17,640 --> 02:22:20,720
Speaker 1: A lot of noise, like all the noise, all the noise,

2776
02:22:20,879 --> 02:22:21,440
Speaker 1: all the noise.

2777
02:22:21,640 --> 02:22:24,160
Speaker 2: And so I'm actually somebody that I don't really wear

2778
02:22:24,200 --> 02:22:28,840
Speaker 2: wearables at all. I mean, I I wear my RR

2779
02:22:28,920 --> 02:22:31,240
Speaker 2: rings sometimes. I actually was using it more so when

2780
02:22:31,680 --> 02:22:33,160
Speaker 2: you know, when I'm not when I was trying to

2781
02:22:33,160 --> 02:22:35,240
Speaker 2: get pregnant, and like when I'm not pregnant to track

2782
02:22:35,320 --> 02:22:38,000
Speaker 2: kind of my cycle, and because it tracks your basal

2783
02:22:38,040 --> 02:22:41,199
Speaker 2: body temperature, which can somewhat tell you or predict your period.

2784
02:22:41,600 --> 02:22:43,360
Speaker 2: So I think for women it's good in that sense.

2785
02:22:43,440 --> 02:22:47,120
Speaker 2: But yeah, even when it comes to like certain things

2786
02:22:47,200 --> 02:22:49,800
Speaker 2: like tracking my workouts, I just feel like it's it's

2787
02:22:49,840 --> 02:22:52,480
Speaker 2: a lot and sometimes it causes more stress than it

2788
02:22:52,520 --> 02:22:55,199
Speaker 2: does pleasure and just enjoying the movement.

2789
02:22:55,320 --> 02:23:01,560
Speaker 1: And you know, we have fixed countless sleep problems by

2790
02:23:01,600 --> 02:23:05,480
Speaker 1: simply taking wearables away from people. That's so funny countless

2791
02:23:05,959 --> 02:23:09,360
Speaker 1: right where you're just like, Okay, this is not serving

2792
02:23:10,680 --> 02:23:13,680
Speaker 1: the deity that you think it's serving, so walk them

2793
02:23:13,680 --> 02:23:16,959
Speaker 1: away again. I'm not against any wearable or any tech.

2794
02:23:17,720 --> 02:23:23,120
Speaker 1: What we are against is unconsciousness. I am against you

2795
02:23:23,200 --> 02:23:28,840
Speaker 1: outsourcing your physiology to a cheap consumer wearable. I am out.

2796
02:23:28,920 --> 02:23:33,680
Speaker 1: I am against outsourcing your physiology to an LM. I'm

2797
02:23:33,680 --> 02:23:36,000
Speaker 1: not against using those things as a part of your process.

2798
02:23:36,920 --> 02:23:38,520
Speaker 1: But that's as far as we want to go with

2799
02:23:38,560 --> 02:23:41,920
Speaker 1: those things. So you would not have, you would not be.

2800
02:23:42,480 --> 02:23:45,039
Speaker 1: You not do well as a scientist if your method

2801
02:23:45,120 --> 02:23:48,320
Speaker 1: was just ingest all data and then figured out yourself.

2802
02:23:48,840 --> 02:23:50,800
Speaker 1: That's not the scientific method, right, So we want to

2803
02:23:50,920 --> 02:23:57,120
Speaker 1: use data, measurements, objective information intentionally, judiciously. We have a

2804
02:23:57,160 --> 02:23:59,880
Speaker 1: specific question, so we use a specific thing, we understand

2805
02:23:59,879 --> 02:24:01,960
Speaker 1: the pros and cons of it, and go from that.

2806
02:24:02,120 --> 02:24:04,600
Speaker 1: Right now, this might sound really scary and intimidating to

2807
02:24:04,600 --> 02:24:06,920
Speaker 1: the kind of the average listener, but it's not that.

2808
02:24:07,160 --> 02:24:09,840
Speaker 1: It's really just simply saying, what problem are you trying

2809
02:24:09,879 --> 02:24:13,720
Speaker 1: to solve? Right in your particular case, you wanted to

2810
02:24:13,800 --> 02:24:18,440
Speaker 1: solve or at least be aware of fertility and temperature

2811
02:24:18,560 --> 02:24:21,959
Speaker 1: is a phenomenal way. Wearables are very good at temperature.

2812
02:24:23,160 --> 02:24:29,039
Speaker 1: It's pretty highly related to your cycle. Super specific question

2813
02:24:29,720 --> 02:24:33,240
Speaker 1: appropriate technology, and you weren't I assume you were using

2814
02:24:33,240 --> 02:24:35,320
Speaker 1: that to guide every decision you were making. You're just

2815
02:24:35,400 --> 02:24:37,240
Speaker 1: trying to get a rough sense of where things were

2816
02:24:37,680 --> 02:24:41,800
Speaker 1: absolutely appropriate use for that. Right, inappropriate uses would be

2817
02:24:41,840 --> 02:24:43,840
Speaker 1: taking that and then like fill in the blank here.

2818
02:24:43,920 --> 02:24:48,760
Speaker 1: Right now I'm taking this particular drug or medication based

2819
02:24:48,800 --> 02:24:54,160
Speaker 1: on a low level of technology. Right, I'm gonna take

2820
02:24:54,200 --> 02:24:58,039
Speaker 1: this peptide or change my training program because my wearable

2821
02:24:58,440 --> 02:25:01,520
Speaker 1: said I need to recover today. Those are not good

2822
02:25:01,640 --> 02:25:05,440
Speaker 1: uses of the technology because they're not actually built for that.

2823
02:25:05,440 --> 02:25:07,360
Speaker 1: That's not the best. If you wanted to answer that question,

2824
02:25:07,400 --> 02:25:09,400
Speaker 1: go get a different set of technology that was optimized

2825
02:25:09,400 --> 02:25:11,039
Speaker 1: for that. It's just like what I said earlier about

2826
02:25:11,879 --> 02:25:16,080
Speaker 1: don't get a view two max from your cell phone company, Like,

2827
02:25:16,240 --> 02:25:17,959
Speaker 1: if you care that much about your heart rate, get

2828
02:25:18,000 --> 02:25:21,800
Speaker 1: it from a company that is built for that. That's

2829
02:25:21,800 --> 02:25:23,320
Speaker 1: a more appropriate use and then you can use more

2830
02:25:23,320 --> 02:25:25,640
Speaker 1: informed decisions. So if you're just using them though to

2831
02:25:25,720 --> 02:25:27,480
Speaker 1: like have a quick check in and kind of like,

2832
02:25:27,560 --> 02:25:30,879
Speaker 1: because you're curious, then we have no concerns there. I'm

2833
02:25:30,920 --> 02:25:35,080
Speaker 1: totally for that. It's the same thing. Like I said,

2834
02:25:35,120 --> 02:25:37,480
Speaker 1: we will ingest. I'll give you an example. We can

2835
02:25:37,680 --> 02:25:41,560
Speaker 1: ingest if you have any tracker wearable data. We can

2836
02:25:41,600 --> 02:25:44,360
Speaker 1: look at tons of that stuff at absolute rest and

2837
02:25:44,360 --> 02:25:48,320
Speaker 1: we can see things like, did you realize you get

2838
02:25:48,480 --> 02:25:51,440
Speaker 1: forty more minutes of sleep in the winter? Why? Because

2839
02:25:51,440 --> 02:25:52,760
Speaker 1: we have five years of data on you, now we

2840
02:25:52,760 --> 02:25:54,400
Speaker 1: can actually start to see on average over the winter

2841
02:25:54,440 --> 02:25:57,440
Speaker 1: you're getting form I'll really add no idea. We've seen

2842
02:25:57,440 --> 02:26:00,640
Speaker 1: this with people who travel between like multiple destinations. They

2843
02:26:00,640 --> 02:26:03,200
Speaker 1: have homes in two different spots or something, and we

2844
02:26:03,200 --> 02:26:04,800
Speaker 1: could say, oh, do you realize actually you're getting more

2845
02:26:04,800 --> 02:26:07,080
Speaker 1: sleep or more effective sleep in this home versus the

2846
02:26:07,120 --> 02:26:11,600
Speaker 1: other one. Oh? Yeah, There's something called altitude induced apnea.

2847
02:26:12,520 --> 02:26:15,320
Speaker 1: So these are people who have no sleep apnea at

2848
02:26:15,320 --> 02:26:17,200
Speaker 1: sea level, but when they actually go to altitude, they

2849
02:26:17,240 --> 02:26:19,560
Speaker 1: have altitude induced apnea and it can actually be super dangerous.

2850
02:26:20,160 --> 02:26:23,680
Speaker 1: We've had clients like that who had no idea. They're like, no,

2851
02:26:23,720 --> 02:26:25,720
Speaker 1: I don't have any of these things. When we see

2852
02:26:25,720 --> 02:26:27,680
Speaker 1: in their data, we're like, yo, this is a huge

2853
02:26:27,680 --> 02:26:30,560
Speaker 1: problem when you go to in this case Denver Vail

2854
02:26:30,680 --> 02:26:33,440
Speaker 1: or something. Okay, great, So like there's tons of stuff

2855
02:26:33,440 --> 02:26:36,560
Speaker 1: we can get out of those things that are really helpful.

2856
02:26:36,879 --> 02:26:38,360
Speaker 1: But what you wouldn't want to do again is to

2857
02:26:38,360 --> 02:26:41,560
Speaker 1: make a hundred dollars decision based on a dollar technology.

2858
02:26:41,600 --> 02:26:45,640
Speaker 1: That's when we've run into problems. And given the fact

2859
02:26:45,680 --> 02:26:48,160
Speaker 1: that we work with some of these people who again

2860
02:26:48,240 --> 02:26:50,080
Speaker 1: one of them is actually not too far down the

2861
02:26:50,160 --> 02:26:53,680
Speaker 1: road here, we have a multiple seven figure year budget

2862
02:26:53,959 --> 02:26:57,160
Speaker 1: for his health and we're not going to use that

2863
02:26:57,240 --> 02:27:00,880
Speaker 1: kind of decisions with that kind of technology. Same time,

2864
02:27:01,520 --> 02:27:05,080
Speaker 1: how we started our conversation, however long ago, I actually

2865
02:27:05,120 --> 02:27:07,000
Speaker 1: don't even any that you want. One of the strongest

2866
02:27:07,000 --> 02:27:13,560
Speaker 1: predictors of effective sleep is it's called an RPE. It's

2867
02:27:13,560 --> 02:27:15,600
Speaker 1: a question in the morning that says, how do you feel?

2868
02:27:17,560 --> 02:27:19,519
Speaker 1: That will I'll predict almost any sleep technology.

2869
02:27:19,840 --> 02:27:21,920
Speaker 2: And when you say that, it's like how do you feel?

2870
02:27:22,000 --> 02:27:23,920
Speaker 2: It's like what are the answers that you're supposed to

2871
02:27:23,959 --> 02:27:26,199
Speaker 2: be giving yourself? Like I feel tired, I feel.

2872
02:27:25,959 --> 02:27:30,320
Speaker 1: Well rested, whatever you whatever, my point being.

2873
02:27:30,400 --> 02:27:31,200
Speaker 2: I feel pregnant.

2874
02:27:31,879 --> 02:27:37,360
Speaker 1: Your perception, yeah, actually is really accurate us Like it

2875
02:27:37,959 --> 02:27:41,200
Speaker 1: do you have a nice sleep. Yeah, feel a right, great,

2876
02:27:42,200 --> 02:27:45,520
Speaker 1: I feel terrible? Okay, well then you probably feel terrible, right,

2877
02:27:45,560 --> 02:27:48,120
Speaker 1: you know, yes, totally, so you don't have to spend

2878
02:27:48,160 --> 02:27:48,520
Speaker 1: a dollar.

2879
02:27:49,040 --> 02:27:52,280
Speaker 2: And so bad sleep is directly correlated to what.

2880
02:27:53,720 --> 02:27:56,039
Speaker 1: Everything like, what causes it or what happens.

2881
02:27:55,800 --> 02:27:57,480
Speaker 2: When you do it, what happens when you do it,

2882
02:27:57,760 --> 02:27:59,400
Speaker 2: you know, short term and long term.

2883
02:27:59,240 --> 02:28:02,000
Speaker 1: Yeah, I mean short term wise. Actually, one of the

2884
02:28:02,000 --> 02:28:04,120
Speaker 1: things that people misunderstanding about this one is it doesn't

2885
02:28:04,120 --> 02:28:08,440
Speaker 1: actually cause that many detriments to performance. No one sleeps night,

2886
02:28:09,000 --> 02:28:13,320
Speaker 1: no one sleeps great the night before the race. You're fine, Like,

2887
02:28:13,360 --> 02:28:14,560
Speaker 1: not a big deal. We deal with this all the

2888
02:28:14,600 --> 02:28:20,280
Speaker 1: time with like our performers. Yeah, I know, jet lag trap.

2889
02:28:20,680 --> 02:28:23,400
Speaker 1: It's fine, Like you're gonna go compete, right, like we

2890
02:28:23,520 --> 02:28:26,200
Speaker 1: got athletes and all over the Not a big deal, right.

2891
02:28:27,360 --> 02:28:31,000
Speaker 1: What you will see is potentially a slight cognitive drop.

2892
02:28:31,080 --> 02:28:33,440
Speaker 1: From that, you'll see some metabolic changes, right, So you'll

2893
02:28:33,440 --> 02:28:36,640
Speaker 1: see but fasting glucose is a little bit higher, cores

2894
02:28:36,640 --> 02:28:38,160
Speaker 1: are a little bit higher, like you're in a little

2895
02:28:38,160 --> 02:28:40,280
Speaker 1: bit more of a sympathetic drive state, so HRV will

2896
02:28:40,320 --> 02:28:44,080
Speaker 1: be lower. Resting huart ate a little bit higher irritability.

2897
02:28:44,800 --> 02:28:46,720
Speaker 1: Things like that might be a little bit king so like,

2898
02:28:46,840 --> 02:28:51,320
Speaker 1: acute wise, that's what's gonna happen. I don't care that

2899
02:28:51,400 --> 02:28:51,880
Speaker 1: much about it.

2900
02:28:51,920 --> 02:28:52,120
Speaker 2: Though.

2901
02:28:52,560 --> 02:28:55,879
Speaker 1: For the most part, you can get through it. You

2902
02:28:55,879 --> 02:28:58,879
Speaker 1: can be tough, Like we can do a few things

2903
02:28:58,920 --> 02:29:00,840
Speaker 1: for the acute day we work turned about though more

2904
02:29:00,879 --> 02:29:05,080
Speaker 1: is like what's the pattern over seven days, thirty days,

2905
02:29:05,600 --> 02:29:08,760
Speaker 1: months to sort of years. Right, those become the problems

2906
02:29:08,800 --> 02:29:10,720
Speaker 1: because that's when you can get into a slew of

2907
02:29:10,760 --> 02:29:14,879
Speaker 1: physiological consequences that you don't want to be in. Right,

2908
02:29:14,920 --> 02:29:17,240
Speaker 1: And this is when we start to things see things

2909
02:29:17,440 --> 02:29:21,920
Speaker 1: like there are there are direct ties to things like

2910
02:29:22,000 --> 02:29:24,320
Speaker 1: leftin and grellinless sleep, and these are the things that

2911
02:29:24,400 --> 02:29:27,520
Speaker 1: control your appetite and say tidy, so how hungry you

2912
02:29:27,520 --> 02:29:30,480
Speaker 1: feel versus how satiated you feel, And so there's a

2913
02:29:30,560 --> 02:29:34,640
Speaker 1: nasty feedback loop with obesity when you have a poor

2914
02:29:34,720 --> 02:29:38,200
Speaker 1: night of sleep. It's very intuitive. Your body says, we

2915
02:29:38,280 --> 02:29:41,360
Speaker 1: are low energy. Put me in a high energy state.

2916
02:29:42,760 --> 02:29:46,160
Speaker 1: So you're going to seek out higher calorie ingestion, right.

2917
02:29:46,240 --> 02:29:49,879
Speaker 1: This oftentimes comes in the form of more energy dense foods,

2918
02:29:50,920 --> 02:29:55,000
Speaker 1: oftentimes more carbohydrates. Nothing wrong with carbohydrates of course. But

2919
02:29:56,120 --> 02:29:58,600
Speaker 1: when we're eating more than we need on the bike, right,

2920
02:29:59,160 --> 02:30:02,119
Speaker 1: So because of that, you're in a high energy you're

2921
02:30:02,120 --> 02:30:04,960
Speaker 1: in a need for energy. You oftentimes will feel fatigued,

2922
02:30:04,959 --> 02:30:07,400
Speaker 1: which means you will oftentimes say like, I'm too tired

2923
02:30:07,400 --> 02:30:09,840
Speaker 1: to train today. So you eat, you ate more than

2924
02:30:09,879 --> 02:30:14,480
Speaker 1: you needed, you didn't exercise. So because of that, body

2925
02:30:14,520 --> 02:30:18,280
Speaker 1: composition continues to get worse. When you start adding physical

2926
02:30:18,280 --> 02:30:21,280
Speaker 1: weight to the body, you see things like fluid shifting.

2927
02:30:21,280 --> 02:30:22,680
Speaker 1: So when you lay down at night, the shift the

2928
02:30:22,680 --> 02:30:26,880
Speaker 1: fluid shifts up into your neck, causing mild to moderate

2929
02:30:26,920 --> 02:30:30,560
Speaker 1: or even severe apneat body. Body composition can start pressing

2930
02:30:30,600 --> 02:30:32,680
Speaker 1: on it. It starts pressing on organs, it starts moving

2931
02:30:32,720 --> 02:30:36,320
Speaker 1: all around. That causes then more sleep. That worse sleep

2932
02:30:36,360 --> 02:30:38,800
Speaker 1: then continues to mess with grael and leftin and continues

2933
02:30:38,840 --> 02:30:41,680
Speaker 1: to put you in that cycle. There, so we have

2934
02:30:41,720 --> 02:30:44,960
Speaker 1: a little bit of a chicken and egg where it's like, okay,

2935
02:30:45,000 --> 02:30:48,840
Speaker 1: The most research in terms of interventions effective improvements for

2936
02:30:48,879 --> 02:30:52,440
Speaker 1: sleep is obesity. Like by far, the biggest thing you

2937
02:30:52,440 --> 02:30:55,640
Speaker 1: can do if for your sleep, if you're overweight, is

2938
02:30:55,680 --> 02:30:59,000
Speaker 1: to get to a healthy body weight. That's the most

2939
02:30:59,040 --> 02:31:01,160
Speaker 1: research is deeministity in those areas. There's lots of other

2940
02:31:01,200 --> 02:31:03,640
Speaker 1: things you can do on that journey, but that'll be

2941
02:31:03,680 --> 02:31:05,880
Speaker 1: the same thing. At the same time, one of the

2942
02:31:05,959 --> 02:31:09,320
Speaker 1: nasty effects of bad sleep is you're much more likely

2943
02:31:09,320 --> 02:31:15,160
Speaker 1: to gain weight. So it's hard, right, we see, again

2944
02:31:15,680 --> 02:31:19,440
Speaker 1: I mentioned earlier, you'll see a massive increase in risk

2945
02:31:19,480 --> 02:31:25,920
Speaker 1: of dementia Alzheimer's not you know, for this particular crowd,

2946
02:31:25,959 --> 02:31:28,400
Speaker 1: I don't know, but the one that jumps off the table.

2947
02:31:28,720 --> 02:31:30,240
Speaker 1: There's been a couple of studies that have been done

2948
02:31:30,280 --> 02:31:33,920
Speaker 1: on things like shift work, people that work you know,

2949
02:31:34,320 --> 02:31:37,280
Speaker 1: that three to eleven PM kind of thing, and you

2950
02:31:37,520 --> 02:31:39,360
Speaker 1: depending on the paper you pull, you'll see something between

2951
02:31:39,440 --> 02:31:46,000
Speaker 1: like a five to ten x increased risk of erectile dysfunction. Okay,

2952
02:31:46,040 --> 02:31:48,400
Speaker 1: so like that tens to grabbed the men's attention. They're like, whoa,

2953
02:31:48,600 --> 02:31:50,520
Speaker 1: Even now these are people that are sleeping the same duration,

2954
02:31:51,400 --> 02:31:54,200
Speaker 1: but the circadian shift has been moved, and so now

2955
02:31:54,280 --> 02:31:56,600
Speaker 1: you're like, when you're ten xing the risk of something

2956
02:31:57,560 --> 02:32:01,760
Speaker 1: like that, that's not an unimportant number. So we could

2957
02:32:01,800 --> 02:32:05,120
Speaker 1: play the game of a physical performance cognitive performance long

2958
02:32:05,200 --> 02:32:07,600
Speaker 1: term and then like basically any system you care about

2959
02:32:07,600 --> 02:32:12,400
Speaker 1: your immune system. You go from on average seven hours

2960
02:32:12,400 --> 02:32:14,120
Speaker 1: of sleep to seven and a half hours of sleep,

2961
02:32:14,200 --> 02:32:15,960
Speaker 1: you can some of the papers will show up to

2962
02:32:15,959 --> 02:32:19,039
Speaker 1: a four to five x increase and likely of getting

2963
02:32:19,040 --> 02:32:23,120
Speaker 1: a cold, urinary track infections upward, respiratory infections like these

2964
02:32:23,160 --> 02:32:26,959
Speaker 1: all I go up right now, We don't need to

2965
02:32:27,000 --> 02:32:30,000
Speaker 1: scare people. You don't need to have eight and a

2966
02:32:30,000 --> 02:32:32,440
Speaker 1: half hours to sleep every night. You don't need to

2967
02:32:32,440 --> 02:32:34,959
Speaker 1: be a fragile human being with again a two hour

2968
02:32:35,280 --> 02:32:38,480
Speaker 1: nightly routine and one night of bad sleep and you

2969
02:32:38,600 --> 02:32:41,560
Speaker 1: just wreck yourself mentally, like, that's not the spot we

2970
02:32:41,600 --> 02:32:44,200
Speaker 1: want to be in. The spot we want to be in, though,

2971
02:32:44,360 --> 02:32:48,840
Speaker 1: is saying anything you probably care about. If we can

2972
02:32:48,840 --> 02:32:51,720
Speaker 1: get you a little bit better and sleep, that'll make

2973
02:32:51,760 --> 02:32:54,920
Speaker 1: a difference. So when we go to like the endurance

2974
02:32:55,000 --> 02:32:59,360
Speaker 1: running world, generally you'll see things like time trial performance,

2975
02:32:59,680 --> 02:33:04,199
Speaker 1: time exhaustion VO two MAX. You know, you're talking about

2976
02:33:04,240 --> 02:33:07,280
Speaker 1: like three to five percent elevations when you go from

2977
02:33:07,280 --> 02:33:09,840
Speaker 1: good to great sleep, which is you know, it's not

2978
02:33:09,920 --> 02:33:13,040
Speaker 1: five x ing anything, but you're like, man, if I

2979
02:33:13,040 --> 02:33:17,320
Speaker 1: can move the needle a little bit in those areas

2980
02:33:18,520 --> 02:33:20,360
Speaker 1: like that, that's the edge kind of that I'm looking for.

2981
02:33:20,440 --> 02:33:22,920
Speaker 2: So on the topic of sleep, I know you've talked

2982
02:33:22,920 --> 02:33:25,760
Speaker 2: about this before. Why is it so important for us

2983
02:33:25,760 --> 02:33:27,879
Speaker 2: to sleep with our door open versus closed?

2984
02:33:28,160 --> 02:33:32,440
Speaker 1: Well, great question, It may not be. That example is

2985
02:33:33,080 --> 02:33:36,800
Speaker 1: a way of conceptualizing the fact that your environment plays

2986
02:33:36,840 --> 02:33:41,680
Speaker 1: a potentially large impact on your overall sleep. We published

2987
02:33:41,720 --> 02:33:45,200
Speaker 1: a review article Federika Conti works in my lab led

2988
02:33:45,240 --> 02:33:50,520
Speaker 1: this earlier last year. That article is free and in

2989
02:33:50,560 --> 02:33:53,760
Speaker 1: that we walk through the environmental factors that directly impact sleep,

2990
02:33:53,800 --> 02:33:56,800
Speaker 1: and so anyone can go download that and we walk

2991
02:33:56,840 --> 02:34:02,800
Speaker 1: through everything from lighting, temperature, sound, and we give specific recommendations,

2992
02:34:03,440 --> 02:34:05,960
Speaker 1: So keep your lighting below this level, keep the sound

2993
02:34:06,000 --> 02:34:09,240
Speaker 1: below this level. All that so individual details of all

2994
02:34:09,280 --> 02:34:12,040
Speaker 1: those about there's like nine or ten factors in there.

2995
02:34:12,600 --> 02:34:15,280
Speaker 1: You can see all those numbers directly in that paper,

2996
02:34:15,320 --> 02:34:17,120
Speaker 1: and we paid a lot of money to have that

2997
02:34:17,160 --> 02:34:19,560
Speaker 1: open access so that anyone could go download it anywhere,

2998
02:34:20,240 --> 02:34:22,119
Speaker 1: so you can potentially link to that in your show

2999
02:34:22,120 --> 02:34:24,760
Speaker 1: notes or something and people can go there. Sure, grab that. Okay, great,

3000
02:34:25,120 --> 02:34:27,920
Speaker 1: So to answer your question directly, there, when you take

3001
02:34:27,959 --> 02:34:31,520
Speaker 1: a breath in, you're inhaling oxygen, you're exhaling CO two

3002
02:34:32,920 --> 02:34:36,040
Speaker 1: plants do the exact opposite, right, They breathe in CO two,

3003
02:34:36,080 --> 02:34:38,680
Speaker 1: they release oxygen, they keep the carbon. That's how they grow.

3004
02:34:39,440 --> 02:34:43,080
Speaker 1: We ingest our carbon by eating plants and animals. They

3005
02:34:43,160 --> 02:34:45,800
Speaker 1: do a little bit different amazing. So when you're in

3006
02:34:45,840 --> 02:34:49,560
Speaker 1: your bedroom, you're exhaling CO two and you're not breathing

3007
02:34:49,640 --> 02:34:52,720
Speaker 1: very heavy when you're sleeping, right. You may be breathing

3008
02:34:52,720 --> 02:34:54,959
Speaker 1: heavy in your bedroom at other times, but we'll leave

3009
02:34:54,959 --> 02:34:59,480
Speaker 1: that aside for now. And so you're not breathing very heavy.

3010
02:34:59,640 --> 02:35:02,760
Speaker 1: The two is kind of forming a little cloud over

3011
02:35:02,840 --> 02:35:07,000
Speaker 1: top of your mouth, very rarely concerned. One thing we

3012
02:35:07,040 --> 02:35:12,360
Speaker 1: have seen primarily from industry, like industrial research, is when

3013
02:35:12,400 --> 02:35:16,960
Speaker 1: CO two levels rise in a room, this becomes really

3014
02:35:17,560 --> 02:35:23,440
Speaker 1: dangerous and specifically for cognitive function. So we know that

3015
02:35:23,520 --> 02:35:26,080
Speaker 1: if you get like three thousand to five thousand parts

3016
02:35:26,080 --> 02:35:28,040
Speaker 1: per million of CO two in a room, you'll see

3017
02:35:28,480 --> 02:35:34,080
Speaker 1: everything from arithmetic, mathematics, decision making, memory recall start to

3018
02:35:34,120 --> 02:35:37,120
Speaker 1: go down. Because what ends up happening is the concentration

3019
02:35:37,160 --> 02:35:40,560
Speaker 1: gets so high you start rebreathing some of that CO two.

3020
02:35:41,680 --> 02:35:44,720
Speaker 1: This pushes you and I'm skipping some physiology steps here,

3021
02:35:45,160 --> 02:35:47,240
Speaker 1: but this pushes you into more of a sympathetic drive.

3022
02:35:47,680 --> 02:35:49,440
Speaker 1: It's the same thing as if you hold your breath

3023
02:35:49,800 --> 02:35:52,520
Speaker 1: because your COEO two consternations start to rise. Right if

3024
02:35:52,560 --> 02:35:55,120
Speaker 1: you actually look at the psychology research, one of the

3025
02:35:55,160 --> 02:35:58,840
Speaker 1: classic ways in labs that we will do panic attack

3026
02:35:58,920 --> 02:36:01,840
Speaker 1: research is bring people into a laboratory and you'll give

3027
02:36:01,879 --> 02:36:04,600
Speaker 1: them CO two because you're gonna do a panic attack

3028
02:36:05,160 --> 02:36:08,600
Speaker 1: that way, or symptoms of panic by doing that. So

3029
02:36:08,760 --> 02:36:11,440
Speaker 1: it's very well documented physiology CO two goes up and

3030
02:36:11,480 --> 02:36:15,120
Speaker 1: this is associated with more of that. It's easy then

3031
02:36:15,160 --> 02:36:17,160
Speaker 1: to understand that if CO two levels are really really high,

3032
02:36:17,240 --> 02:36:20,000
Speaker 1: and you're in the exact same situation which I would

3033
02:36:20,000 --> 02:36:21,840
Speaker 1: take you in a laboratory to induce a panic attack,

3034
02:36:22,360 --> 02:36:25,480
Speaker 1: that you probably can't sleep very well. Gotta be tough

3035
02:36:25,480 --> 02:36:28,360
Speaker 1: to do, right. So the door example you gave was

3036
02:36:28,959 --> 02:36:31,120
Speaker 1: if you are in a room and you don't have

3037
02:36:31,160 --> 02:36:34,520
Speaker 1: a great ventilation, and particularly if there are other living

3038
02:36:34,600 --> 02:36:38,360
Speaker 1: beings in that room, so you're sleeping partner, you know,

3039
02:36:38,400 --> 02:36:42,480
Speaker 1: your child, or your spouse or partner, your dog, your parakeet,

3040
02:36:42,600 --> 02:36:44,800
Speaker 1: your chameleon, like all the things are in the room,

3041
02:36:44,879 --> 02:36:47,039
Speaker 1: they're all doing the same thing. They're breathing in auxygen

3042
02:36:47,080 --> 02:36:50,120
Speaker 1: and they're exciting the CO two. So over six to

3043
02:36:50,160 --> 02:36:52,640
Speaker 1: seven to ten hours, that concentration of CO two can

3044
02:36:52,720 --> 02:36:55,800
Speaker 1: rise the vast majority of the time, no big deal.

3045
02:36:57,040 --> 02:36:59,520
Speaker 1: But if this number starts six seed nine hundred parts

3046
02:36:59,520 --> 02:37:03,400
Speaker 1: per million, probably realistically it probably needs to be above

3047
02:37:03,600 --> 02:37:05,800
Speaker 1: two thousand or twenty five hundred for it to really

3048
02:37:05,800 --> 02:37:07,840
Speaker 1: start to matter. But the line you'll start to see

3049
02:37:07,879 --> 02:37:09,840
Speaker 1: in the lease search is around nine hundred parts f million.

3050
02:37:10,720 --> 02:37:15,520
Speaker 1: This is significantly associated with difficulty falling asleep, difficulty staying

3051
02:37:15,520 --> 02:37:19,360
Speaker 1: asleep next day, with freshness quality sleep. Like you pick

3052
02:37:19,400 --> 02:37:21,800
Speaker 1: your metric and you'll see a sharp decline in those

3053
02:37:22,200 --> 02:37:25,320
Speaker 1: when CO two levels rise. So the way around that

3054
02:37:26,320 --> 02:37:28,520
Speaker 1: open up your window if you can. If that's not

3055
02:37:28,560 --> 02:37:32,160
Speaker 1: possible because you live in Brooklyn and you know there's

3056
02:37:32,320 --> 02:37:35,280
Speaker 1: if you open up the window, there's too much pollution

3057
02:37:35,400 --> 02:37:37,280
Speaker 1: that comes in, or there's too much noise or whatever

3058
02:37:37,320 --> 02:37:40,040
Speaker 1: the case is, then the other easy solution is open

3059
02:37:40,120 --> 02:37:42,240
Speaker 1: up your door so at least the ventilation in your

3060
02:37:42,320 --> 02:37:47,000
Speaker 1: room can improve. So that's kind of where that comes from.

3061
02:37:47,080 --> 02:37:48,960
Speaker 2: And you know, again this is going back to like

3062
02:37:49,040 --> 02:37:50,760
Speaker 2: one of my favorite things about talking to you is

3063
02:37:50,800 --> 02:37:54,440
Speaker 2: it's again it's not something that you have to do immediately,

3064
02:37:54,440 --> 02:37:57,000
Speaker 2: but it's looking at certain health practices over the grand

3065
02:37:57,040 --> 02:37:59,200
Speaker 2: scheme of things and all shit years and over your

3066
02:37:59,200 --> 02:38:01,800
Speaker 2: lifespan to optimize for how you feel.

3067
02:38:01,560 --> 02:38:05,360
Speaker 1: At eighty though. I think like the way that I

3068
02:38:05,400 --> 02:38:07,240
Speaker 1: think I'd like to frame this a lot.

3069
02:38:07,520 --> 02:38:07,680
Speaker 2: Mak.

3070
02:38:09,120 --> 02:38:14,600
Speaker 1: One framing I've found helpful is on aggregate. Like what

3071
02:38:14,600 --> 02:38:18,800
Speaker 1: you're doing on aggregate matters, so on average over time

3072
02:38:19,240 --> 02:38:23,760
Speaker 1: more often than not. This allows for daily imperfections. This

3073
02:38:23,840 --> 02:38:27,760
Speaker 1: allows for Okay, maybe you drop the ball for a

3074
02:38:27,800 --> 02:38:30,720
Speaker 1: few months, maybe you had a kid and it's been

3075
02:38:30,760 --> 02:38:33,600
Speaker 1: three or four years. I don't really give a shit.

3076
02:38:33,840 --> 02:38:37,440
Speaker 1: If you are amazing for fifty five out of sixty years,

3077
02:38:38,120 --> 02:38:40,400
Speaker 1: you're gonna be amazed. Like it doesn't right, this is

3078
02:38:40,440 --> 02:38:40,920
Speaker 1: a blip.

3079
02:38:41,160 --> 02:38:43,080
Speaker 2: Wait, I have a question, and then I kind of

3080
02:38:43,080 --> 02:38:45,800
Speaker 2: want to start getting to just just wrapping up everything

3081
02:38:45,840 --> 02:38:48,200
Speaker 2: that we talked about. But Brian Johnson, we had him

3082
02:38:48,240 --> 02:38:50,440
Speaker 2: on last year, we went on a run together. His

3083
02:38:50,720 --> 02:38:53,680
Speaker 2: whole philosophy is never die. He wants to live forever,

3084
02:38:54,120 --> 02:38:57,160
Speaker 2: and he is somebody that doesn't now in life make

3085
02:38:57,240 --> 02:38:59,840
Speaker 2: exceptions like he pretty much as far as we know,

3086
02:39:00,080 --> 02:39:03,080
Speaker 2: as far as he says, does everything perfectly when it

3087
02:39:03,120 --> 02:39:08,480
Speaker 2: comes to recovery, sleep, exercise, eating everything. What do you

3088
02:39:08,480 --> 02:39:11,199
Speaker 2: think about Brian Johnson's mentality? Never die?

3089
02:39:11,640 --> 02:39:14,760
Speaker 1: So I know Brian very well. You can go if

3090
02:39:14,800 --> 02:39:16,680
Speaker 1: you'd like, you can go see the full training program

3091
02:39:16,680 --> 02:39:18,680
Speaker 1: I'm built for Brian he released. Did he put it

3092
02:39:18,720 --> 02:39:21,039
Speaker 1: up there? So his exercise program and all that stuff,

3093
02:39:21,040 --> 02:39:23,880
Speaker 1: you can go. I talked for hours about why built it,

3094
02:39:23,920 --> 02:39:29,320
Speaker 1: how he built a forum, all those things. Every interaction

3095
02:39:29,400 --> 02:39:31,600
Speaker 1: ever had with Brian. He seems to be as genuine

3096
02:39:31,640 --> 02:39:37,560
Speaker 1: as his out there. I don't think personally that's the

3097
02:39:37,600 --> 02:39:42,280
Speaker 1: approach that I would ever take. Brian wants to be

3098
02:39:42,280 --> 02:39:48,080
Speaker 1: an icon. That's great, amazing there, so value judgments on

3099
02:39:48,120 --> 02:39:51,320
Speaker 1: how he lives his life is not important. If you're

3100
02:39:51,360 --> 02:39:54,360
Speaker 1: asking kind of about like what he's doing in his

3101
02:39:54,440 --> 02:39:57,920
Speaker 1: methodology to get there, those are more interesting questions we

3102
02:39:57,959 --> 02:39:58,280
Speaker 1: can have.

3103
02:39:58,400 --> 02:40:00,879
Speaker 2: But I'm curious if you think then never die, and

3104
02:40:01,000 --> 02:40:03,280
Speaker 2: that's interesting. I didn't know that you built his training regimen.

3105
02:40:04,080 --> 02:40:04,360
Speaker 2: I did.

3106
02:40:04,400 --> 02:40:05,879
Speaker 1: Got to be clear, I don't think he does it anymore.

3107
02:40:05,879 --> 02:40:08,480
Speaker 1: He's modified it and changed it since I built for him.

3108
02:40:08,480 --> 02:40:10,680
Speaker 2: But I saw a couple of your videos together which

3109
02:40:10,680 --> 02:40:12,800
Speaker 2: I thought was cool, and just like some of the

3110
02:40:12,959 --> 02:40:15,560
Speaker 2: exercises he did, even for short form of like optimal

3111
02:40:15,600 --> 02:40:17,240
Speaker 2: movements or whatever, the one thing that you can do

3112
02:40:17,240 --> 02:40:20,960
Speaker 2: every day that blah blah blah, but then never die

3113
02:40:21,080 --> 02:40:24,520
Speaker 2: thing you know as somebody that studies humans over long

3114
02:40:24,520 --> 02:40:25,480
Speaker 2: periods of time.

3115
02:40:25,640 --> 02:40:28,959
Speaker 1: So look, you don't do anything important by being by

3116
02:40:28,959 --> 02:40:32,480
Speaker 1: not being bold. If you're asking, like, do I think

3117
02:40:32,520 --> 02:40:35,800
Speaker 1: he will die? Yes? I do. Do I think he's

3118
02:40:35,840 --> 02:40:39,959
Speaker 1: aging in reverse? Now I don't. No, I don't do.

3119
02:40:40,040 --> 02:40:43,200
Speaker 1: I think he's giving himself every shot to live as

3120
02:40:43,240 --> 02:40:48,000
Speaker 1: long as possible, as much as we know scientifically. And

3121
02:40:48,120 --> 02:40:50,640
Speaker 1: I'm not saying anything I haven't told him many times

3122
02:40:50,640 --> 02:40:52,560
Speaker 1: I would do some of his things a little bit differently.

3123
02:40:53,120 --> 02:40:57,560
Speaker 1: But no, I mean I think he's gonna die like

3124
02:40:57,720 --> 02:40:59,880
Speaker 1: the rest of us will. I don't think he's gonna

3125
02:41:00,120 --> 02:41:02,600
Speaker 1: to two hundred and fifty years old or two hundred

3126
02:41:02,760 --> 02:41:08,000
Speaker 1: or even one fifty. But he's to me, always been

3127
02:41:08,440 --> 02:41:12,360
Speaker 1: a really nice guy and I hope he does that.

3128
02:41:12,480 --> 02:41:16,080
Speaker 1: Said why, I don't have as much irritation at him

3129
02:41:16,120 --> 02:41:20,200
Speaker 1: as many people do. He's transparent about what he's doing,

3130
02:41:21,680 --> 02:41:23,119
Speaker 1: and I'm kind of a guy where I'm like, as

3131
02:41:23,120 --> 02:41:25,560
Speaker 1: long as you're not misinterpreting what you're doing, not lying

3132
02:41:25,600 --> 02:41:30,320
Speaker 1: about it, and not deceiving people. Okay, so he's fairly transparent,

3133
02:41:31,520 --> 02:41:33,760
Speaker 1: and again knowing him the background, like what I've seen,

3134
02:41:33,800 --> 02:41:36,640
Speaker 1: he's doing exactly what he's saying. Second thing is the

3135
02:41:36,720 --> 02:41:40,920
Speaker 1: human race needs people like Brian Johnson. They need someone

3136
02:41:41,120 --> 02:41:42,520
Speaker 1: to do the thing that the rest of us don't

3137
02:41:42,560 --> 02:41:44,160
Speaker 1: want to do, and the rest of us are saying,

3138
02:41:44,200 --> 02:41:47,080
Speaker 1: that's a waste of your life, just like like we

3139
02:41:47,160 --> 02:41:51,400
Speaker 1: needed Dean to go do those races, like I need

3140
02:41:51,600 --> 02:41:56,120
Speaker 1: I'm blinking our name, but Dana who came back and

3141
02:41:56,160 --> 02:41:59,240
Speaker 1: went the Olympics and swimming after having three kids or

3142
02:41:59,280 --> 02:42:01,680
Speaker 1: something at age four, Like, we need those people to go.

3143
02:42:02,520 --> 02:42:04,440
Speaker 1: You're crazy, You're wasting your life, You're doing it wrong,

3144
02:42:04,680 --> 02:42:06,720
Speaker 1: because we need to see what's physiologically possible.

3145
02:42:06,800 --> 02:42:07,400
Speaker 2: Yeah.

3146
02:42:07,480 --> 02:42:09,800
Speaker 1: I think it's inspiring, it's entertaining. And the bunch people

3147
02:42:09,840 --> 02:42:15,640
Speaker 1: hate it, that's fine, all the criticisms, sure, but yeah,

3148
02:42:15,840 --> 02:42:18,320
Speaker 1: I think it's rad where like I wouldn't live my

3149
02:42:18,360 --> 02:42:21,200
Speaker 1: life like that. I don't. I have other people who

3150
02:42:21,200 --> 02:42:23,800
Speaker 1: are equally as interested in living for forever, but they

3151
02:42:23,800 --> 02:42:27,200
Speaker 1: have a different philosophy of it. But to me, as

3152
02:42:27,240 --> 02:42:30,920
Speaker 1: long as he's being honest, he's not hiding stuff, I

3153
02:42:30,920 --> 02:42:33,840
Speaker 1: don't care if he's selling things, it doesn't bother me

3154
02:42:33,840 --> 02:42:36,959
Speaker 1: at all. And if he wants to live his life

3155
02:42:36,959 --> 02:42:39,520
Speaker 1: like that, because the reality of it is, we have

3156
02:42:39,600 --> 02:42:42,959
Speaker 1: people that will go live in the Himalayan mountains by

3157
02:42:43,000 --> 02:42:47,720
Speaker 1: themselves for decades, and we call the monks and they

3158
02:42:47,840 --> 02:42:50,199
Speaker 1: quote unquote waste a whole life meditating and never speaking.

3159
02:42:50,600 --> 02:42:54,680
Speaker 1: And we cherish that Brian is wasting his life because

3160
02:42:54,720 --> 02:42:58,400
Speaker 1: he doesn't enjoy anything besides his regimen. How's that different.

3161
02:43:00,000 --> 02:43:01,560
Speaker 1: I don't want to do one of those things. I

3162
02:43:01,600 --> 02:43:03,080
Speaker 1: want to go buy myself on a mountain, never talk

3163
02:43:03,120 --> 02:43:03,480
Speaker 1: to anybody.

3164
02:43:03,480 --> 02:43:06,040
Speaker 2: I don't want I see him out there with parasoltans.

3165
02:43:06,080 --> 02:43:09,120
Speaker 2: Sometimes I know she's into longevity. Two. No, I just

3166
02:43:09,120 --> 02:43:10,240
Speaker 2: had to ask because it's cool.

3167
02:43:10,640 --> 02:43:13,039
Speaker 1: And Brian has given up dancing because he rolled his

3168
02:43:13,080 --> 02:43:16,440
Speaker 1: ankle one time. So a little bit of fun, but

3169
02:43:16,520 --> 02:43:17,040
Speaker 1: not too much.

3170
02:43:17,120 --> 02:43:20,920
Speaker 2: What are the three biomarkers that we should actually care about.

3171
02:43:21,360 --> 02:43:23,680
Speaker 1: It would be impossible for me to boil it into three.

3172
02:43:26,080 --> 02:43:28,800
Speaker 1: There's too many parts of physiology, there are too many

3173
02:43:28,800 --> 02:43:33,840
Speaker 1: differences between individuals. There's also the confusion of what a

3174
02:43:33,840 --> 02:43:38,039
Speaker 1: biomarker is and what it means. So, how tall you

3175
02:43:38,080 --> 02:43:42,359
Speaker 1: are as a biomarker? Right, your testosterone is a biomarker.

3176
02:43:42,560 --> 02:43:45,240
Speaker 1: I could take measurements of your brain, those are biomarkers.

3177
02:43:45,600 --> 02:43:49,040
Speaker 1: Anything that gives a measurement of any biology is a biomarker.

3178
02:43:49,360 --> 02:43:52,520
Speaker 1: And so I realize these are easy ways for people

3179
02:43:52,600 --> 02:43:58,440
Speaker 1: to conflate expertise, like, oh, biomarker sounds amazing. The size

3180
02:43:58,440 --> 02:44:01,920
Speaker 1: of your shoe is a bio And so I think

3181
02:44:01,959 --> 02:44:04,160
Speaker 1: a better way to think about this would maybe be

3182
02:44:04,240 --> 02:44:08,480
Speaker 1: something like, do you have the nodes of human health

3183
02:44:09,520 --> 02:44:10,520
Speaker 1: that are taken care of?

3184
02:44:10,560 --> 02:44:10,680
Speaker 2: So?

3185
02:44:11,800 --> 02:44:16,120
Speaker 1: Are you managing stress? Are you eating high quality foods?

3186
02:44:16,400 --> 02:44:21,000
Speaker 1: Are you having a reasonable physical activity practice? Are you

3187
02:44:21,040 --> 02:44:24,959
Speaker 1: free of disease or infection? Do you have a mental

3188
02:44:24,959 --> 02:44:28,400
Speaker 1: health or community or sense of purpose? If you have

3189
02:44:28,480 --> 02:44:32,160
Speaker 1: something in kind of all those broad areas, and you

3190
02:44:32,160 --> 02:44:35,320
Speaker 1: could pick whatever individual measurement from those areas you would

3191
02:44:35,320 --> 02:44:40,320
Speaker 1: want to do. And this can range from free, scientific

3192
02:44:40,400 --> 02:44:44,560
Speaker 1: validated questionnaires all the way up to tens of thousands

3193
02:44:44,600 --> 02:44:48,000
Speaker 1: of dollars of scientific goal standard measurements. But as long

3194
02:44:48,040 --> 02:44:49,920
Speaker 1: as you have something that's kind of crossing all of

3195
02:44:49,959 --> 02:44:52,400
Speaker 1: those domains, you're probably going to be really good spot to

3196
02:44:52,400 --> 02:44:55,480
Speaker 1: make sure that there's no massive performance anchor that's putting

3197
02:44:55,560 --> 02:44:57,000
Speaker 1: undue stress in your physiology.

3198
02:44:57,280 --> 02:44:59,600
Speaker 2: Okay, Andy, we have covered so much today. I don't

3199
02:44:59,600 --> 02:45:01,240
Speaker 2: even know how long we've been going for, Like, we've

3200
02:45:01,280 --> 02:45:03,400
Speaker 2: covered a lot. You know, we've talked about so many

3201
02:45:03,400 --> 02:45:07,320
Speaker 2: different topics. But if you could just you know, summarize

3202
02:45:07,400 --> 02:45:11,119
Speaker 2: for us the key things you want people to understand

3203
02:45:11,560 --> 02:45:15,840
Speaker 2: about our physiology and our fitness, Like, what are the

3204
02:45:15,879 --> 02:45:18,240
Speaker 2: key principles you want people to understand coming out of

3205
02:45:18,280 --> 02:45:18,920
Speaker 2: this conversation.

3206
02:45:19,680 --> 02:45:24,879
Speaker 1: Yeah. Number one would be regardless of your goal, finding

3207
02:45:24,879 --> 02:45:28,199
Speaker 1: a system that allows you to be consistent is absolute priority.

3208
02:45:28,200 --> 02:45:31,800
Speaker 1: Anyone who's ever been successful has that. How I've gotten

3209
02:45:31,800 --> 02:45:35,200
Speaker 1: there can have infinite levels of variation, but they've been

3210
02:45:35,280 --> 02:45:39,440
Speaker 1: consistent with some approach. That's number one. Number two, we

3211
02:45:39,480 --> 02:45:43,320
Speaker 1: don't want to make perfect be the enemy good. Meaning,

3212
02:45:43,480 --> 02:45:45,760
Speaker 1: if you're doing something and it's successful and this is

3213
02:45:45,800 --> 02:45:49,120
Speaker 1: a high health activity, I want you to keep doing

3214
02:45:49,160 --> 02:45:50,680
Speaker 1: it always and I don't want you to ever be

3215
02:45:50,720 --> 02:45:55,680
Speaker 1: discouraged by thinking that your program is somehow wrong or

3216
02:45:55,680 --> 02:46:00,360
Speaker 1: that it is reason to stop it all only not

3217
02:46:00,400 --> 02:46:06,279
Speaker 1: how it works. Number three, individualization does matter. Your preferences,

3218
02:46:06,320 --> 02:46:10,640
Speaker 1: your abilities, your backgrounds, your unique physiology, your biomolecular signature.

3219
02:46:10,959 --> 02:46:14,800
Speaker 1: All these things matter. But we shouldn't group direct answers

3220
02:46:14,840 --> 02:46:18,560
Speaker 1: based on age or sex or limb length or any

3221
02:46:18,600 --> 02:46:21,120
Speaker 1: other thing like that. All of that should be in

3222
02:46:21,160 --> 02:46:26,000
Speaker 1: a mosaic that paints you into your unique situation. But

3223
02:46:26,040 --> 02:46:29,320
Speaker 1: we don't categorize people because they have a chromosome that's

3224
02:46:29,360 --> 02:46:31,720
Speaker 1: different than other than the ultimately means they can't eat

3225
02:46:31,720 --> 02:46:34,040
Speaker 1: a certain way or they can't train a certain way.

3226
02:46:34,879 --> 02:46:39,039
Speaker 1: That's not sensical. Another take home I would say here

3227
02:46:39,720 --> 02:46:44,840
Speaker 1: is develop a couple of things to pay attention to

3228
02:46:45,959 --> 02:46:48,240
Speaker 1: and focus on one or two things at a time

3229
02:46:49,240 --> 02:46:51,879
Speaker 1: for several months, so whether this is a new eating

3230
02:46:53,600 --> 02:46:57,080
Speaker 1: style or a behavior or a habit or a training approach,

3231
02:46:57,680 --> 02:47:01,480
Speaker 1: and give it for to five to six to eight

3232
02:47:01,520 --> 02:47:03,800
Speaker 1: to ten weeks, and then if you want to make

3233
02:47:03,800 --> 02:47:07,160
Speaker 1: modifications you can. Where people can kind of get into

3234
02:47:07,160 --> 02:47:09,040
Speaker 1: tricky spots in this field is when they change a

3235
02:47:09,040 --> 02:47:12,040
Speaker 1: bunch of stuff all the time. And now we don't

3236
02:47:12,080 --> 02:47:14,360
Speaker 1: have enough consistency to run a good experiment to say

3237
02:47:14,360 --> 02:47:15,720
Speaker 1: did it work, did it not work? We have no

3238
02:47:15,720 --> 02:47:18,200
Speaker 1: idea what's going on, and that can lead to frustration.

3239
02:47:18,640 --> 02:47:21,280
Speaker 1: It can lead to guesswork. It can lead to progress

3240
02:47:21,320 --> 02:47:23,920
Speaker 1: sometimes and then no progress, and we can't figure out

3241
02:47:23,920 --> 02:47:26,119
Speaker 1: the rhythm, like why do I feel amazing some days

3242
02:47:26,520 --> 02:47:28,200
Speaker 1: and then not the others And it seems to be

3243
02:47:28,320 --> 02:47:33,879
Speaker 1: totally inconsistent. There's something there, There is something that's happening.

3244
02:47:34,720 --> 02:47:38,040
Speaker 1: It looks like it's random, but it's probably not very random.

3245
02:47:38,320 --> 02:47:40,480
Speaker 1: You just having to put your thumb on what exactly

3246
02:47:40,520 --> 02:47:42,720
Speaker 1: is happening. And the way to do that is going

3247
02:47:42,760 --> 02:47:46,640
Speaker 1: to drill things down, quiet the noise, don't use as

3248
02:47:46,720 --> 02:47:49,080
Speaker 1: much data streams, and kind of figure out what is

3249
02:47:49,120 --> 02:47:52,520
Speaker 1: the one thing that's given me signal here and find

3250
02:47:52,560 --> 02:47:56,920
Speaker 1: that out. So this journey to do it yourself health

3251
02:47:56,959 --> 02:48:00,879
Speaker 1: and fitness can be as complicated as you want. So

3252
02:48:00,920 --> 02:48:05,039
Speaker 1: my last message here would be hopefully from this conversation

3253
02:48:05,560 --> 02:48:10,280
Speaker 1: everyone has taken away some actionable insights that are free

3254
02:48:10,760 --> 02:48:14,840
Speaker 1: or low cost or no cost that everyone can use.

3255
02:48:16,240 --> 02:48:18,039
Speaker 1: And if that means you want to do one thing

3256
02:48:18,040 --> 02:48:21,000
Speaker 1: because all this stuff was like actually made things way

3257
02:48:21,080 --> 02:48:25,520
Speaker 1: too complicated for you. Simplify the basics. Work for the

3258
02:48:25,520 --> 02:48:28,080
Speaker 1: best in the world. Great if you're the other type

3259
02:48:28,080 --> 02:48:30,640
Speaker 1: of person though, who goes there's actually like too much

3260
02:48:30,680 --> 02:48:33,360
Speaker 1: noise going on, like I need to have specific data streams.

3261
02:48:34,200 --> 02:48:37,160
Speaker 1: We can go crazier, we can go to that mid range,

3262
02:48:37,200 --> 02:48:38,800
Speaker 1: we can go all the way to the ends, and

3263
02:48:39,160 --> 02:48:41,959
Speaker 1: we can go nuts in this field. So if you

3264
02:48:42,000 --> 02:48:46,440
Speaker 1: need more clarity, if you are that baker, hopefully you

3265
02:48:46,480 --> 02:48:48,240
Speaker 1: got some stuff out of here that you can use

3266
02:48:48,320 --> 02:48:52,080
Speaker 1: and be more effective with that data stream. Or if

3267
02:48:52,080 --> 02:48:53,600
Speaker 1: you're the cook and you're like, yo, can you boil

3268
02:48:53,600 --> 02:48:56,959
Speaker 1: it down to like three things, Well, hopefully at some

3269
02:48:56,959 --> 02:48:59,080
Speaker 1: point in the conversation you picked up one or two

3270
02:48:59,080 --> 02:49:02,760
Speaker 1: things that you can try, and that's as complicated as

3271
02:49:02,800 --> 02:49:05,480
Speaker 1: you need to get. So need not be super complicated

3272
02:49:05,520 --> 02:49:06,720
Speaker 1: to live a better life.

3273
02:49:07,040 --> 02:49:08,840
Speaker 2: Thank you so much for joining us for a post

3274
02:49:08,879 --> 02:49:09,240
Speaker 2: friend Hi.

3275
02:49:09,240 --> 02:49:11,640
Speaker 1: Today Andy, my players, this is fun.

3276
02:49:16,040 --> 02:49:19,360
Speaker 2: Hi guys, Kate here, Thank you so much for being here.

3277
02:49:19,640 --> 02:49:22,320
Speaker 2: You are truly a real one for making it through

3278
02:49:22,360 --> 02:49:24,560
Speaker 2: that episode with me. I think it was our longest

3279
02:49:24,640 --> 02:49:29,199
Speaker 2: episode yet and I'm feeling so inspired today. We learned

3280
02:49:29,240 --> 02:49:31,720
Speaker 2: that movement isn't just physical, It's one of the most

3281
02:49:31,800 --> 02:49:35,080
Speaker 2: powerful tools we have for brain function, longevity and showing

3282
02:49:35,160 --> 02:49:37,840
Speaker 2: up better in our lives. Andy is one of the

3283
02:49:37,840 --> 02:49:40,520
Speaker 2: best in the world at translating science into something that

3284
02:49:40,560 --> 02:49:43,960
Speaker 2: we can actually use, So if you learn something new today,

3285
02:49:44,040 --> 02:49:46,640
Speaker 2: share this episode with a friend and make sure you're

3286
02:49:46,680 --> 02:49:48,959
Speaker 2: following the show so that you never miss a post

3287
02:49:49,040 --> 02:49:51,280
Speaker 2: run high episode. I'll see you guys next week.