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Speaker 1: Welcome to two Percent. I am your host, Michael Easter.

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Speaker 1: If you've been listening to this podcast at all, you

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Speaker 1: will know that about a year ago, at this time,

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Speaker 1: I was on a hike through southern Utah for forty

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Speaker 1: five days straight. I walked about a marathon a day now.

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Speaker 1: Leading up to this, I had a lot of questions

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Speaker 1: about how to prepare for it physically, so I emailed

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Speaker 1: the smartest man alive when it comes to human performance.

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Speaker 1: We're talking to Andy Gallpan today. And what Andy did

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Speaker 1: is right before I left for my hike, right after

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Speaker 1: and forty five days after, he took a bunch of

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Speaker 1: my biological measurements and then he analyzed them. He wanted

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Speaker 1: to know what happens to the human body during an

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Speaker 1: insane endurance event like I did, and what he found

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Speaker 1: was really mind blowing. It surprised him, it surprised me,

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Speaker 1: and it can give us all lessons about how to

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Speaker 1: approach endurance, witness, sleep, all these big different questions. So

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Speaker 1: we're not only going to talk about what he found

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Speaker 1: via all of my blood, urine, etcetera. Samples, but also

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Speaker 1: what he's found working with the greatest athletes in the world.

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Speaker 1: He's worked with MVPs, he's worked with cy Young Award winners,

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Speaker 1: he's worked with USC champions, and those lessons actually hold

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Speaker 1: for the rest of us who aren't extreme athletes. So

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Speaker 1: we're going to get into specific tactics that you can

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Speaker 1: use in your daily life to live better, to eat better,

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Speaker 1: to sleep better, to perform better, and just to be

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Speaker 1: a more resilient human who can do anything life throws

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Speaker 1: at you. So, with all that said, we're going to

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Speaker 1: bring in Andy right now. All right, Andy Gallapin, thanks

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Speaker 1: for coming on.

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Speaker 2: Man, it's a pleasure to finally be here. It's been

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Speaker 2: a work in the make and.

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Speaker 1: But we're here. Absolutely, we made it work, all right.

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Speaker 1: So here's what I want to start with. February twenty

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Speaker 1: twenty five. I'm preparing to do this crazy one hundred

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Speaker 1: and fifty mile hike across Utah and I want training advice,

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Speaker 1: and so I email you and you completely disregard my

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Speaker 1: request for training advice, and you say, no, I want

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Speaker 1: to study you, dude. You were going to be my

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Speaker 1: lab rat. You want to find out what happens to

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Speaker 1: a human during a through hike. So what did you

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Speaker 1: have me do from there? And why?

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Speaker 3: Yeah, that's interesting.

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Speaker 2: It's also classic Andy in the sense that when you

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Speaker 2: ask questions, hey, I'm probably going to give you answer B.

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Speaker 2: So you know there's tradition you want training advice, and.

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Speaker 3: I just totally go somewhere different.

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Speaker 2: But what I actually that was going to be interesting

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Speaker 2: about it was, you know, we don't have a lot

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Speaker 2: of scientific data about things like that.

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Speaker 3: If you look at research.

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Speaker 2: And physiology, we traditionally have obviously tons of exercise stuff.

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Speaker 3: But when you're like, you know, I'm going.

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Speaker 2: To hate hike eight our miles, I'm like, well, actually,

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Speaker 2: I don't know what's going to happen physiologically. So I

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Speaker 2: wanted to do a full blood panel and get as

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Speaker 2: many markers as we possibly could. We actually had a

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Speaker 2: little bit even more of a Boulder ambitious program. Wanted

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Speaker 2: to do full gut microbiome analysis and sleep and a

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Speaker 2: bunch of other stuff. And so once we kind of

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Speaker 2: started getting into the logistics of what it was going

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Speaker 2: to take on your end, we had to pare that

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Speaker 2: down a little bit. But what we ended up with

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Speaker 2: is a pretty comprehensive blood assessment before immediately after your hike,

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Speaker 2: and then forty five days later, and then we got

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Speaker 2: some stool samples along the way as well.

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Speaker 1: Yeah, So to explain this what this means for the

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Speaker 1: listener and how this played out in my own life,

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Speaker 1: lady shows up in my house at like five thirty

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Speaker 1: in the morning. I have to hand over to her,

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Speaker 1: and this is a day before I left. I have

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Speaker 1: to give her my stool samples, which is quite awkward,

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Speaker 1: but she's done this enough that it was just like nothing.

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Speaker 1: This is everyday work for her. I had to give

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Speaker 1: her saliva samples from the day before. I had to

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Speaker 1: give her a urine sample, and then she took an

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Speaker 1: unblable amount of blood. There was like, I don't know,

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Speaker 1: fifty vials or something, and thankfully she had this like

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Speaker 1: super fast blood taking device that it was just like

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Speaker 1: a NASCAR pit crew pulling it out of me. So

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Speaker 1: what is the role of each of those samples?

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Speaker 3: At the very top, We'll start off with blood.

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Speaker 2: And this is nice because a blood draw or blood

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Speaker 2: chemistry is will generally call it will give you information

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Speaker 2: on every organ in your body that has.

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Speaker 3: Blood supply, which is all of them.

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Speaker 2: And so we want to be able to complete that picture,

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Speaker 2: to not just look at something that is a byproduct

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Speaker 2: or result. But then if you go up the chain

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Speaker 2: and say, okay, this was this was caused by A,

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Speaker 2: B and C. And so we don't just want to

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Speaker 2: look at things like inflammation. We want to also look at, okay,

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Speaker 2: well what caused the inflammation, What was the endocrine system doing,

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Speaker 2: what was the immune system doing? What does your energy

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Speaker 2: availability look like? What does your oxygen transportation look like?

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Speaker 2: What are the micro nutrients, what are the vitamins, what

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Speaker 2: are the minerals, what are the enzymes and metabolites?

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Speaker 3: And I could go on and on with as.

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Speaker 2: Much details you like there, but the blood will give

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Speaker 2: us information on all that.

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Speaker 3: So that's home base. Now urine is similar.

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Speaker 2: But it's more specific to metabolites, meaning we can see

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Speaker 2: the end result of the breakdown. And that's critically important

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Speaker 2: because it tells us actually different information because a lot

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Speaker 2: of the times the markers and the blood give us potential,

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Speaker 2: they give us, you know, kind of what's there. But

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Speaker 2: if I know what was there, and then I know

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Speaker 2: at the end what was left in the urine, then

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Speaker 2: I can completely finalize that math equation and we know

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Speaker 2: one hundred percent of what happened, Then saliva tells us

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Speaker 2: a different story because we're actually getting some of the

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Speaker 2: same markers, but we can cross reference them and we

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Speaker 2: can start knocking off false positives and false flags, and

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Speaker 2: then there are just some other markers that are better

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Speaker 2: in saliva. Stool is the other part. Because the blood

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Speaker 2: won't tell you much about that. There's a handful of markers,

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Speaker 2: maybe half a dozen, that can tell you a little

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Speaker 2: bit about what's going on in the gi and got microbiome.

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Speaker 2: But the fastest way outside of like a camera direct

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Speaker 2: imaging is actually you get a stool sample. So if

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Speaker 2: I had to summarize that all up, Michael, I would say,

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Speaker 2: we wanted to know as best as possible everything that

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Speaker 2: was going to go on or in your body.

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Speaker 1: Yeah, get as much as possible. So then I go out.

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Speaker 1: I do the hike forty five days and it's about

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Speaker 1: I would say we averaged about twenty five miles a day,

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Speaker 1: a lot of elevation change, not on trails, so a

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Speaker 1: lot of scrambling, all sorts of bullshit. Frankly, we did

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Speaker 1: have a few down days, So I had a couple

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Speaker 1: of days where we would you know, sleep in a

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Speaker 1: hotel in the town kind of recover you have to

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Speaker 1: restock your food and all that. Then I finish. Next day,

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Speaker 1: lady comes back, takes it all again. I wait forty

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Speaker 1: five days and then she comes back again, takes everything.

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Speaker 1: You get the data. You compare these three points in

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Speaker 1: time before the hike, right after the hike, forty five

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Speaker 1: days later, and what did you find.

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Speaker 2: So there's a number of markers to look at, but

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Speaker 2: just to pick a couple that maybe people are a.

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Speaker 3: Little more familiar with.

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Speaker 2: Probably the two biggest hallmark numbers in this are called

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Speaker 2: hemoglobin and hamatcrit So these are the parts of your

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Speaker 2: red blood cells that carry oxygen through your system. Very

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Speaker 2: traditional response. This is kind of week one exercise physiology class.

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Speaker 2: The more cartivascable, really fit hemoglobin should go up the

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Speaker 2: least or the lower the fitness that goes down, and

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Speaker 2: yours did increase. So it was pretty stable from pre

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Speaker 2: to post hike, but then even actually at the forty.

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Speaker 3: Five day work it went up.

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Speaker 2: And so if you guys are familiar with this, this

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Speaker 2: is like something in the neighborhood at fourteen point eight

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Speaker 2: all the way up to like fifteen point two is rained.

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Speaker 3: So not huge improvements, but pretty mild.

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Speaker 2: The second one is hamatocrit, which is a percentage of

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Speaker 2: your blood that is red blood cells. So it's a

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Speaker 2: density marker, if you will. It showed us kind of

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Speaker 2: the same trickling. Now this is interesting because while we

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Speaker 2: should see this in response aerobic exercise, you wouldn't see

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Speaker 2: this if you're in a lower energy availability state. So

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Speaker 2: if you're under calorie too much, and we particularly see this,

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Speaker 2: and there's a thing called reds rather than energy deficit.

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Speaker 2: That's most prominent in young women or girls, but it

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Speaker 2: can be in men as well, And so I was

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Speaker 2: actually like, what's going to happen here?

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Speaker 3: Do you have enough to where your body will continue

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Speaker 3: to give you red blood cell bumps?

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Speaker 2: Because we also saw that too when we looked at

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Speaker 2: RBC's directly red blood cells, those increased along the way.

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Speaker 2: So we saw that, and then you actually physically reported

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Speaker 2: again you felt great. Energy wise was good, and so

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Speaker 2: your symptomology maths physiology. But then we can actually start

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Speaker 2: to look at things like your One of the call

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Speaker 2: hall markers of kind of like overload fatigue is your

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Speaker 2: sodium potastum ratio soding potastum or your primary electrolytes. But

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Speaker 2: what people don't realize about them is they'll actually tell

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Speaker 2: us stressload. The stress load was high, so your body

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Speaker 2: was physiologically stressed. It was resulted in wanting to adapt

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Speaker 2: and overcome, and so it ramped up red blood cells

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Speaker 2: and auction carrying capacity. So those were interesting and it's good,

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Speaker 2: But where we paid the price was metabolism netecrine. So

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Speaker 2: we started looking at things like your metabolic health, your

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Speaker 2: fasting glucose.

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Speaker 3: Your insulin HbA one. See a bunch of markers here.

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Speaker 2: Those are typically highly associated with exercise, fitness, and body composition.

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Speaker 2: So I actually anticipated those being excellent with you because

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Speaker 2: you're doing low level physical activity at huge amounts, and they,

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Speaker 2: for the most part didn't like what happened.

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Speaker 1: Okay, what does that tell you?

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Speaker 3: Some of that is probably genetically driven.

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Speaker 2: And then I know in conversations you were like, actually, my.

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Speaker 3: Blood ghost is actually pretty traditionally high anyways, but it

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Speaker 3: didn't move that much in the hike, which I would

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Speaker 3: have anticipated it.

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Speaker 2: I would have said, oh, yeah, you get more fit,

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Speaker 2: you're lean guy, you're small, you lose weight.

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Speaker 3: You should see these things stabilize.

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Speaker 2: What probably happened, though, is because you had such a

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Speaker 2: stress response happening there. One of the things we know

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Speaker 2: happen is stress will increase blood glucose, and maybe a

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Speaker 2: better way to say it is stress will compromise metabolic health.

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Speaker 3: And so because you were putting.

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Speaker 2: Yourself under so much physiological stress, it's just probably a

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Speaker 2: function of the fact that you just had to keep

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Speaker 2: on at all times. That's my best guess. I would

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Speaker 2: have anticipated the opposite, to be honest. So I think

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Speaker 2: this is a case of something's happening unique in your

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Speaker 2: physiology that just doesn't You're not the Bell curve man, like,

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Speaker 2: you're not the normal person.

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Speaker 3: And you know, having done I can't tell you.

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Speaker 2: How many thousands of labs and stuff on people you

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Speaker 2: just see that sometimes. So the story got very interesting

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Speaker 2: when we got to your energant system. So this is

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Speaker 2: your hormones, right, this is your thyroid, this is your testosterone.

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Speaker 2: There's I don't know, eight or ten more markers we

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Speaker 2: looked at in those things, and this is the one

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Speaker 2: where like I would have a furious debate with somebody

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Speaker 2: prior to going in because in general what we see

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Speaker 2: happen is and the anabolic system is a classic reactor.

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Speaker 3: So if your testosterone goes down.

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Speaker 2: It's because you're in chronic low energy availability, or it's

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Speaker 2: because you're in chronic metabolic dysfunction, or because you're in

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Speaker 2: chronic stress.

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Speaker 1: Or or whatever the case is.

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Speaker 3: So it's a reactor rather than a primary driver.

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Speaker 2: And so your testosterone going in and you gave me,

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Speaker 2: you signed the waiver. I can show your hair, so share.

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Speaker 1: Your health data here, send it out to the world.

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Speaker 2: Total testosterone going into the hike was seven fifty. It's

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Speaker 2: a very very very solid number. Most people are going

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Speaker 2: to be really mad because they're below four hundred, below

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Speaker 2: three hundred, you get like below two hundred. As a

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Speaker 2: middle aged man, you're like, you're on medication.

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Speaker 1: Yeah, that's a clinical.

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Speaker 2: Issue, right, But most people even sub five hundred are

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Speaker 2: oftentimes reaching for TRT and you know.

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Speaker 3: Things like that. Right, So cruising at seven to fifty.

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Speaker 2: Naturally is well above the average. This is this would

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Speaker 2: be like an atypical number. It's where you want to be.

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Speaker 2: It's actually like pretty much perfect, but we don't see

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Speaker 2: it very often.

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Speaker 3: But I would create your lifestyle.

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Speaker 2: With that, like almost surely your sleep, your stress management,

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Speaker 2: your physical activity, your movement, all those things you create

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Speaker 2: space for now post hike, you dropped about one hundred points,

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Speaker 2: so you went from seven to fifty to six fifty

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Speaker 2: in the neighborhood.

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Speaker 1: Was that what you would expect or did you think

248
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Speaker 1: it would drop lower.

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Speaker 3: It's really tough to say.

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Speaker 2: So one thing is you want to be paid, you

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Speaker 2: want to be careful with someone like total testosterone.

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Speaker 3: There's a natural what we call analytical variants.

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Speaker 2: So this is if you take the same people like,

254
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Speaker 2: don't know this stuff in a ton, but if you take

255
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Speaker 2: the same blood sample and set it to two different

256
00:13:00,080 --> 00:13:03,480
Speaker 2: labs with testosterone, you're going to get something the neighborhood

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Speaker 2: at twenty to thirty.

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Speaker 1: Different score interesting.

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Speaker 2: There's also a diurnal variation, so there's a difference between

260
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Speaker 2: morning and evening, and there's a little bit of a.

261
00:13:14,280 --> 00:13:15,160
Speaker 3: Day to day varians.

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Speaker 2: We also took a look at your free testosterone, so

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00:13:18,559 --> 00:13:20,640
Speaker 2: you've got your total amount and then the kind of

264
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Speaker 2: the condensed version of this is the free testosterone is

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Speaker 2: the amount that is bioavailable, so it's unbound.

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Speaker 3: And so we also look at as.

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Speaker 2: Another thing called sex hormone binding globulin, and this is

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Speaker 2: one of the markers that binds a bunch of sex hormones,

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Speaker 2: but one of them is testosterone. So you know, I'm

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Speaker 2: keeping it just a little bit simple here for the

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Speaker 2: sake of conversation. So why these three things are interesting

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Speaker 2: is because we have the total amount of testosterone you have.

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Speaker 2: We have how much of it is free and available,

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Speaker 2: but that amount is going to be determined bisex hormone

275
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Speaker 2: binding globular because when that goes really really high, a

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Speaker 2: lot of the testosterone is bound to that, and now

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Speaker 2: it can't get into receptors, it can't activate tissue, it

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Speaker 2: can't do his thing job. Total testosterone went down, Your

279
00:14:03,000 --> 00:14:05,600
Speaker 2: feest for your free testosterone got cut in about half,

280
00:14:07,480 --> 00:14:11,400
Speaker 2: so your total amount is there, and the available amount

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Speaker 2: went down as well. And that's because your sex horn

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Speaker 2: amone binding globulin shot way up.

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Speaker 3: This is a fairly predictable response.

284
00:14:21,720 --> 00:14:24,240
Speaker 2: You were not convinced physiologically that you're going to be

285
00:14:24,240 --> 00:14:26,960
Speaker 2: doing that forever, and so it went.

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00:14:27,320 --> 00:14:29,040
Speaker 3: We have to pay the piper because we're under a

287
00:14:29,080 --> 00:14:32,360
Speaker 3: calorie you're not eating enough calories.

288
00:14:33,040 --> 00:14:36,360
Speaker 2: You have to continue to perform though, and so this

289
00:14:36,600 --> 00:14:38,680
Speaker 2: is what we would call like an acute stress response.

290
00:14:39,560 --> 00:14:43,200
Speaker 2: Your physiology will always defer to keeping organs alive.

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Speaker 3: Over things like exercise performance.

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00:14:48,040 --> 00:14:51,720
Speaker 2: If given the choice, keep your brain powered, keep your

293
00:14:51,840 --> 00:14:55,680
Speaker 2: kidneys filtering, and we'll deal with your stomach and your

294
00:14:55,760 --> 00:14:56,920
Speaker 2: muscles being heavy later.

295
00:14:57,360 --> 00:14:58,800
Speaker 3: Like who gives a crap.

296
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Speaker 2: Your hormones are one of the ways that you do

297
00:15:02,920 --> 00:15:06,840
Speaker 2: that regulation because it says, hey, look, we don't have

298
00:15:07,120 --> 00:15:10,480
Speaker 2: any need to grow muscle right now, we are under

299
00:15:10,480 --> 00:15:14,840
Speaker 2: calorie we're not getting enough blood glucose to the brain,

300
00:15:15,080 --> 00:15:19,000
Speaker 2: we're not getting enough to power immune system. We're having

301
00:15:19,040 --> 00:15:21,760
Speaker 2: this demand to make more red blood cells. So any

302
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Speaker 2: available energy diverted to that, and we will pay the

303
00:15:27,280 --> 00:15:30,400
Speaker 2: hormone consequences later. And so it starts pulling those things

304
00:15:30,440 --> 00:15:35,040
Speaker 2: down and so that was very interesting. But one of

305
00:15:35,080 --> 00:15:38,880
Speaker 2: the things that was actually also like equally interesting was

306
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Speaker 2: your testosterone continue to drop forty five days later.

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Speaker 1: And why is that now it's just trying to figure

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00:15:45,800 --> 00:15:47,880
Speaker 1: to get its life back together and it takes a hit.

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Speaker 2: Yeah, it's exactly what you said. It's still a rebound.

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Speaker 2: And I think one of the lessons we can draw

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Speaker 2: here from this stuff is you do something as challenging

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Speaker 2: as you did just because you've slept better and you're

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Speaker 2: finally eating food again.

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Speaker 3: Antioxidants came back immediately.

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00:16:07,360 --> 00:16:09,080
Speaker 1: Okay, because those are very acute.

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00:16:09,440 --> 00:16:11,480
Speaker 3: You eat them right now, I pull your blood, they

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00:16:11,480 --> 00:16:11,800
Speaker 3: go up.

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Speaker 1: Yeah, hormones aren't like that.

319
00:16:15,960 --> 00:16:17,200
Speaker 3: Red blood sales aren't like that.

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Speaker 1: Even forty five days, that's it's wild. Forty five days

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00:16:21,000 --> 00:16:22,600
Speaker 1: because I feel like you think, oh, if I take

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Speaker 1: a week off, i'll be fine. Forty five days I

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00:16:25,040 --> 00:16:26,240
Speaker 1: was not fine.

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Speaker 2: Well, you started to be right, so we started looking

325
00:16:29,440 --> 00:16:31,280
Speaker 2: your sex hormone binding lobbying them is back.

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00:16:31,160 --> 00:16:32,600
Speaker 1: Down to baseline. Okay.

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00:16:34,200 --> 00:16:37,240
Speaker 2: Your free testosterone went from we'll just getting called twelve

328
00:16:37,280 --> 00:16:41,880
Speaker 2: and a half to six post raise. By day forty

329
00:16:41,920 --> 00:16:44,400
Speaker 2: five it was back up to ten. Okay, so the

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00:16:44,440 --> 00:16:47,480
Speaker 2: system is clearing there. But the last thing that's going

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00:16:47,520 --> 00:16:50,320
Speaker 2: to do is give you more total testosterone, got it.

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00:16:51,240 --> 00:16:54,560
Speaker 2: The last thing that's going to do is add more muscle. Right,

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00:16:54,840 --> 00:16:57,200
Speaker 2: Some of these processes are much longer, and so this

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00:16:57,240 --> 00:17:01,560
Speaker 2: is a month and a half. True overtraining takes months.

335
00:17:01,240 --> 00:17:02,160
Speaker 3: To recover from.

336
00:17:02,480 --> 00:17:05,800
Speaker 1: So when people go I did three workouts in a

337
00:17:05,840 --> 00:17:08,399
Speaker 1: week or three workouts in a row, I feel a

338
00:17:08,400 --> 00:17:11,200
Speaker 1: little down. Oh, I definitely overtrained. It's like, no, that's

339
00:17:11,680 --> 00:17:14,240
Speaker 1: very rare and in probably elite athletes.

340
00:17:14,800 --> 00:17:19,639
Speaker 2: You could do an ultramanthon and you wouldn't be overtrained. Okay,

341
00:17:19,760 --> 00:17:21,400
Speaker 2: you would be overreached.

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00:17:21,440 --> 00:17:24,520
Speaker 1: Got it. One thing I thought was interesting, too, is

343
00:17:24,560 --> 00:17:29,879
Speaker 1: that a lot of my micro nutrients, like vitamins, minerals,

344
00:17:30,440 --> 00:17:33,320
Speaker 1: those had all crashed. And I went in thinking, Oh,

345
00:17:33,359 --> 00:17:36,800
Speaker 1: if I just eat a bunch of these fortified energy

346
00:17:36,840 --> 00:17:39,679
Speaker 1: bars like I ate these things called big one hundred

347
00:17:39,720 --> 00:17:42,159
Speaker 1: bars from met Rex, They're like five hundred calories and

348
00:17:42,200 --> 00:17:43,960
Speaker 1: you look at the vitamin and mineralists and it's like

349
00:17:43,960 --> 00:17:46,680
Speaker 1: one hundred, one hundred hundred, you know, of your daily value.

350
00:17:47,119 --> 00:17:49,280
Speaker 1: So I thought I was good there. Meanwhile, the guy

351
00:17:49,280 --> 00:17:52,159
Speaker 1: I was hiking with, he had this whole litany of

352
00:17:52,240 --> 00:17:54,600
Speaker 1: pills that he brought in like supplements, and I would

353
00:17:54,640 --> 00:17:56,880
Speaker 1: just laugh because he'd be sitting at camp like organizing him.

354
00:17:56,880 --> 00:17:58,440
Speaker 1: I'm just like, what are you doing over there?

355
00:17:58,440 --> 00:17:58,600
Speaker 3: Man?

356
00:17:58,640 --> 00:18:01,160
Speaker 1: We're on this crazy hiake and bah blah blah. Turns

357
00:18:01,160 --> 00:18:02,840
Speaker 1: out I was wrong. I should have been doing what

358
00:18:02,880 --> 00:18:04,439
Speaker 1: he did. So you were like, if you could do

359
00:18:04,480 --> 00:18:06,240
Speaker 1: it in this again in the future, you should have

360
00:18:06,280 --> 00:18:09,800
Speaker 1: been supplementing, because even having all that fortified food was

361
00:18:09,840 --> 00:18:10,560
Speaker 1: just not enough.

362
00:18:11,400 --> 00:18:14,640
Speaker 3: So that was the second to last important thing here is.

363
00:18:16,400 --> 00:18:20,560
Speaker 2: The way you you kept red blood cells up is

364
00:18:20,600 --> 00:18:22,280
Speaker 2: you start to robbing all vitamins.

365
00:18:21,960 --> 00:18:23,760
Speaker 3: And mineral in your system.

366
00:18:23,920 --> 00:18:29,480
Speaker 2: Yeah, so you know the theme we've been on here,

367
00:18:29,760 --> 00:18:32,040
Speaker 2: That's exactly what happened. And the way you continue to

368
00:18:32,119 --> 00:18:36,040
Speaker 2: keep the vital stuff alive is you start ripping.

369
00:18:35,760 --> 00:18:36,800
Speaker 3: Down wiens and mials.

370
00:18:36,960 --> 00:18:39,120
Speaker 2: So most of those markers for you just fell off

371
00:18:39,119 --> 00:18:42,479
Speaker 2: a cliff. If you would have oh, I'll say this way,

372
00:18:42,480 --> 00:18:44,520
Speaker 2: if you would have ate the exact dit you ate

373
00:18:44,520 --> 00:18:48,040
Speaker 2: for forty five days at home, not hiking, I bet

374
00:18:48,119 --> 00:18:50,080
Speaker 2: you would have held onto most of these things. Okay,

375
00:18:50,320 --> 00:18:53,080
Speaker 2: you also got to remember you're hiking all day long,

376
00:18:53,720 --> 00:18:56,359
Speaker 2: so it's the additional expenditure that you didn't calibrate for.

377
00:18:56,600 --> 00:18:58,600
Speaker 2: So the vitamins and minerals you got in those bars

378
00:18:58,640 --> 00:19:00,800
Speaker 2: were probably enough for steady state.

379
00:19:01,320 --> 00:19:03,280
Speaker 1: So one of the things that I thought was interesting

380
00:19:03,320 --> 00:19:06,280
Speaker 1: is when I first called you asking for fitness advice,

381
00:19:06,840 --> 00:19:11,760
Speaker 1: which you ignored and put me on a study. You said,

382
00:19:11,880 --> 00:19:14,919
Speaker 1: one of the reasons you wanted to do this study is

383
00:19:14,960 --> 00:19:18,280
Speaker 1: because you go when I work people I work with

384
00:19:18,400 --> 00:19:21,359
Speaker 1: day to day, I know what to expect. I know

385
00:19:21,480 --> 00:19:24,000
Speaker 1: exactly how to get them healthy. But with you, I

386
00:19:24,040 --> 00:19:27,159
Speaker 1: have no idea. So the question is what do you

387
00:19:27,200 --> 00:19:29,919
Speaker 1: see with most people who are active and what do

388
00:19:30,000 --> 00:19:31,520
Speaker 1: most people need.

389
00:19:32,480 --> 00:19:36,879
Speaker 2: I'll answer this in two parts because again, the lived

390
00:19:36,880 --> 00:19:39,520
Speaker 2: experience of it is real. Yeah, we have worked with

391
00:19:40,040 --> 00:19:42,760
Speaker 2: the highest performers in the world every sport. You can

392
00:19:42,800 --> 00:19:45,320
Speaker 2: imagine the cy young winners, the Hall of famers, the

393
00:19:45,320 --> 00:19:51,720
Speaker 2: biggest contracts, the most famous CEOs, musicians, actors, all that stuff,

394
00:19:52,000 --> 00:19:55,959
Speaker 2: And I can genuinely tell you the basic eighty percent

395
00:19:56,720 --> 00:19:58,760
Speaker 2: is where we get ninety five percent of our wins.

396
00:20:00,160 --> 00:20:04,000
Speaker 2: I mean, I can give you names, and I can

397
00:20:04,040 --> 00:20:07,320
Speaker 2: tell you, yes, these people that have done these things

398
00:20:07,320 --> 00:20:13,040
Speaker 2: in broken major sports records. It is stress management, diet, exercise,

399
00:20:13,160 --> 00:20:18,440
Speaker 2: light social relationships, connection like it's it is the playbook

400
00:20:20,280 --> 00:20:24,800
Speaker 2: that said it is also true sometimes that last ten

401
00:20:24,960 --> 00:20:28,359
Speaker 2: to fifteen percent. We have to go so far in

402
00:20:28,400 --> 00:20:32,040
Speaker 2: the other direction and we need extreme precision.

403
00:20:33,160 --> 00:20:37,879
Speaker 3: Look the idea of personalized or precision.

404
00:20:37,520 --> 00:20:41,520
Speaker 2: Stuff, it's we're closer to the reality of that than

405
00:20:41,560 --> 00:20:43,440
Speaker 2: what most people buy and say and sell.

406
00:20:43,480 --> 00:20:44,880
Speaker 3: Right when they do that, it's like.

407
00:20:45,640 --> 00:20:47,560
Speaker 2: Oh, I listened, I took a questionnaire and maybe like

408
00:20:47,560 --> 00:20:48,960
Speaker 2: a blood sample and then I'm like, give you a

409
00:20:48,960 --> 00:20:52,360
Speaker 2: precision work that's not that's not like really that precise.

410
00:20:54,119 --> 00:20:55,000
Speaker 2: But we can do that.

411
00:20:55,280 --> 00:20:56,800
Speaker 3: When we have people that have enough.

412
00:20:56,640 --> 00:21:01,679
Speaker 2: Means and enough interest, we can get some really fancy

413
00:21:01,680 --> 00:21:06,040
Speaker 2: stuff done and we can actually be prognostic on that. Yeah,

414
00:21:06,119 --> 00:21:10,360
Speaker 2: So we can predict performance weeks in advance with extremely

415
00:21:10,400 --> 00:21:11,600
Speaker 2: high granularity if we have.

416
00:21:11,600 --> 00:21:14,080
Speaker 3: Enough data and we can build those into enough models.

417
00:21:15,240 --> 00:21:17,199
Speaker 2: So if it sounds like I'm talking out on both

418
00:21:17,240 --> 00:21:20,040
Speaker 2: sides of my mouth, I am on purpose, right because

419
00:21:20,040 --> 00:21:22,399
Speaker 2: we have both of those people, we legitimately that is

420
00:21:22,400 --> 00:21:26,480
Speaker 2: a real thing, and we have again the best in

421
00:21:26,520 --> 00:21:29,240
Speaker 2: the world in a number of sports right now, and.

422
00:21:29,160 --> 00:21:31,280
Speaker 3: That that's what we do. That's legitimately what happens.

423
00:21:31,400 --> 00:21:34,680
Speaker 2: Yeah, and then we have those people's teammates and we're

424
00:21:34,720 --> 00:21:38,239
Speaker 2: still like, yo, take a picture of your lunch and

425
00:21:38,280 --> 00:21:42,720
Speaker 2: text it to me. Good, Like okay, like we have

426
00:21:42,800 --> 00:21:43,560
Speaker 2: vegetables today.

427
00:21:43,800 --> 00:21:46,359
Speaker 1: Yeah. On one hand, you might have a rock star

428
00:21:46,440 --> 00:21:48,840
Speaker 1: who's like, dude, you just need to chill out a bit,

429
00:21:49,040 --> 00:21:51,560
Speaker 1: you need to sleep more. Good And then on the

430
00:21:51,960 --> 00:21:54,800
Speaker 1: other hand, you have this super late athlete where you're

431
00:21:54,800 --> 00:21:58,600
Speaker 1: tweaking something hyper specific, so you can get five seconds

432
00:21:58,960 --> 00:22:01,520
Speaker 1: off of a time, and that's the difference between setting

433
00:22:01,520 --> 00:22:02,479
Speaker 1: a world record or not.

434
00:22:02,920 --> 00:22:03,800
Speaker 3: Yeah, one hundred percent.

435
00:22:03,840 --> 00:22:05,600
Speaker 2: And it's it's also, want to be clear, it's not

436
00:22:05,640 --> 00:22:09,160
Speaker 2: even necessarily like we call these people high performers, but.

437
00:22:09,119 --> 00:22:10,359
Speaker 3: It's not athletes only.

438
00:22:10,680 --> 00:22:13,920
Speaker 2: Yeah, we have this with people that are running companies,

439
00:22:14,000 --> 00:22:18,480
Speaker 2: that are government officials, that are whatever, and they're just going,

440
00:22:19,320 --> 00:22:23,359
Speaker 2: either I've been through the basics, and sometimes people haven't

441
00:22:23,400 --> 00:22:25,560
Speaker 2: really been through the basics. They say that, but it's

442
00:22:25,560 --> 00:22:28,000
Speaker 2: like you're cutting corners here and there there, But a

443
00:22:28,040 --> 00:22:29,560
Speaker 2: lot of times I have and that's just like I

444
00:22:29,600 --> 00:22:32,080
Speaker 2: need that next level of pranularity. And they're not less

445
00:22:32,080 --> 00:22:34,280
Speaker 2: than They're always looking for that last one percent, but

446
00:22:34,320 --> 00:22:36,320
Speaker 2: they are going, but I'm still dealing with these two

447
00:22:36,359 --> 00:22:40,760
Speaker 2: am waking events or I'm still dealing with this diarrhea

448
00:22:40,760 --> 00:22:42,439
Speaker 2: all the time out of nowhere, or like whatever the

449
00:22:42,480 --> 00:22:45,639
Speaker 2: case is. So what we generally try to do with

450
00:22:45,680 --> 00:22:49,320
Speaker 2: everybody is we like to start. I mean, you went

451
00:22:49,359 --> 00:22:51,320
Speaker 2: through like a taster of what we like to do.

452
00:22:51,960 --> 00:22:55,720
Speaker 2: But my philosophical approaches collect an enormous amount of data

453
00:22:55,720 --> 00:23:00,000
Speaker 2: at the beginning and then be very specific and precise

454
00:23:00,560 --> 00:23:05,080
Speaker 2: with what you're testing past that and your protocols. So

455
00:23:05,160 --> 00:23:08,000
Speaker 2: I don't like to have to give people it's like, Okay,

456
00:23:08,000 --> 00:23:10,520
Speaker 2: here's your yoga routine and your meditation and your nutrition,

457
00:23:10,640 --> 00:23:14,120
Speaker 2: and you're just like you overwhelm almost the best, even

458
00:23:14,160 --> 00:23:15,800
Speaker 2: all the best athletes, like they can't do.

459
00:23:15,760 --> 00:23:17,400
Speaker 1: All that stuff. Yeah, way too much.

460
00:23:17,840 --> 00:23:21,119
Speaker 2: But if we can find your biggest performance anchor and

461
00:23:21,200 --> 00:23:25,080
Speaker 2: then we can give you high precision, that's better and

462
00:23:25,119 --> 00:23:27,480
Speaker 2: it's worth the paying the ass on the front end

463
00:23:27,480 --> 00:23:29,439
Speaker 2: of all the data because now we can get much

464
00:23:29,520 --> 00:23:31,399
Speaker 2: I mean we're not perfect, right, like science is an

465
00:23:31,440 --> 00:23:32,360
Speaker 2: imperfect practice.

466
00:23:32,480 --> 00:23:34,000
Speaker 1: Yeah, but we.

467
00:23:33,960 --> 00:23:35,200
Speaker 3: Can get much closer.

468
00:23:35,240 --> 00:23:37,159
Speaker 2: It's much more likely to be the thing that's going

469
00:23:37,200 --> 00:23:38,600
Speaker 2: to cause the biggest.

470
00:23:38,320 --> 00:23:39,040
Speaker 3: Needle mover for you.

471
00:23:39,320 --> 00:23:41,720
Speaker 2: Yeah. So we have some people where I'm like, we'll

472
00:23:41,760 --> 00:23:43,960
Speaker 2: do tons and tons of stuff on them. When we

473
00:23:44,000 --> 00:23:46,719
Speaker 2: come back and we're like, okay, you need a new pillow,

474
00:23:47,480 --> 00:23:51,879
Speaker 2: a multi vitamin, and a therapist, it's like great, like

475
00:23:51,960 --> 00:23:55,040
Speaker 2: that's all we're doing or whatever the case is. You know,

476
00:23:55,040 --> 00:23:58,040
Speaker 2: it's like something very simple, but it has a huge

477
00:23:58,040 --> 00:24:02,680
Speaker 2: impact because it's it is really close to.

478
00:24:02,600 --> 00:24:03,960
Speaker 3: The thing that's going to move the needle the most.

479
00:24:04,119 --> 00:24:08,680
Speaker 2: Yeah, and lastly, it lets them breathe.

480
00:24:09,960 --> 00:24:12,320
Speaker 3: And they can go, Okay, I don't have to worry

481
00:24:12,320 --> 00:24:14,440
Speaker 3: about my red light therapy. I don't have to worry

482
00:24:14,440 --> 00:24:15,480
Speaker 3: about zone six.

483
00:24:15,640 --> 00:24:16,000
Speaker 2: I don't have to.

484
00:24:16,320 --> 00:24:18,200
Speaker 3: I'm like, those are all good, they're all real.

485
00:24:18,520 --> 00:24:21,359
Speaker 2: Yeah, but you just need these two things right now,

486
00:24:21,440 --> 00:24:23,960
Speaker 2: and then we'll add some stuff or change whatever. They're okay,

487
00:24:23,960 --> 00:24:27,359
Speaker 2: But the anxiety, the health anxiety here is so high

488
00:24:27,359 --> 00:24:30,440
Speaker 2: for people. Is one thing to do all the things

489
00:24:30,640 --> 00:24:34,040
Speaker 2: because they all are real, But the question is what.

490
00:24:34,080 --> 00:24:36,719
Speaker 1: Do you need to do. Yeah, we're going to take

491
00:24:36,760 --> 00:24:39,160
Speaker 1: another break, and then we are going to get Andy's

492
00:24:39,200 --> 00:24:42,600
Speaker 1: opinion on wearable technology and why they are good in

493
00:24:42,640 --> 00:24:51,040
Speaker 1: some cases but complete and utter trash in others. So

494
00:24:51,160 --> 00:24:54,080
Speaker 1: you you mentioned health anxiety, and you've written about this.

495
00:24:55,520 --> 00:24:58,200
Speaker 1: What are your thoughts on wearables for the average person?

496
00:24:58,240 --> 00:25:00,600
Speaker 1: Where are they helping? Whey are they not helping? What's

497
00:25:00,640 --> 00:25:01,200
Speaker 1: your take there?

498
00:25:01,600 --> 00:25:03,800
Speaker 2: You know what's crazy is we wrote that almost a

499
00:25:03,840 --> 00:25:07,159
Speaker 2: decade ago, and my position really hasn't changed categorically at

500
00:25:07,160 --> 00:25:08,560
Speaker 2: all on this.

501
00:25:10,520 --> 00:25:12,080
Speaker 3: They are wonderful for.

502
00:25:13,680 --> 00:25:21,240
Speaker 2: Accountability, accountabilities to yourself, right, we know this. There's excellent

503
00:25:21,320 --> 00:25:24,960
Speaker 2: data when people are being watched measured and monitored, they

504
00:25:25,000 --> 00:25:28,840
Speaker 2: make better choices. Hawthorne effect is a real thing, right, So,

505
00:25:28,880 --> 00:25:31,399
Speaker 2: whether you're watching your own self, or you know that

506
00:25:31,440 --> 00:25:34,719
Speaker 2: your coach is watching you, or your medical provider or whoever,

507
00:25:35,400 --> 00:25:39,200
Speaker 2: you're going to make better choices. On average, fine, They're

508
00:25:39,240 --> 00:25:44,040
Speaker 2: good for rough calibration. So the average person, it goes,

509
00:25:44,080 --> 00:25:46,440
Speaker 2: I think I'm pretty healthy, and they get their blood

510
00:25:46,440 --> 00:25:48,920
Speaker 2: pressure checked and they're one fifty over one thirty and

511
00:25:48,920 --> 00:25:54,080
Speaker 2: they're like, wait about ah, right, it's done that same

512
00:25:54,160 --> 00:25:58,119
Speaker 2: thing to wearable. You think you sleep pretty well, but

513
00:25:58,400 --> 00:26:01,400
Speaker 2: it doesn't. You think you're pretty fit and you're resting

514
00:26:01,400 --> 00:26:05,560
Speaker 2: heart rates seventy five right like you can. People are miscalibrated.

515
00:26:05,560 --> 00:26:09,439
Speaker 2: Where probably this lands the most is food. The average

516
00:26:09,440 --> 00:26:12,280
Speaker 2: person has no concept.

517
00:26:12,080 --> 00:26:14,719
Speaker 1: No idea. And I learned this the hard way. I

518
00:26:14,760 --> 00:26:16,879
Speaker 1: had I was working with a guy who had me

519
00:26:16,880 --> 00:26:19,080
Speaker 1: measure I'd never measured food, and at the time I'm

520
00:26:19,080 --> 00:26:20,520
Speaker 1: working at Men's Health, so I'm like, I got a

521
00:26:20,560 --> 00:26:23,880
Speaker 1: healthy diet, blah blah blah when I measured peanut butter

522
00:26:24,240 --> 00:26:26,760
Speaker 1: and the deal was, you know, I want you to

523
00:26:26,800 --> 00:26:29,880
Speaker 1: eat normally for the first week, but just measure everything,

524
00:26:30,000 --> 00:26:32,879
Speaker 1: So take your normal serving track it. I thought I

525
00:26:32,920 --> 00:26:35,520
Speaker 1: was eating one serving two hundred calories. It was like

526
00:26:35,680 --> 00:26:38,520
Speaker 1: three servings six hundred calories. So that's a four hundred

527
00:26:38,520 --> 00:26:41,000
Speaker 1: calorie difference, which is you have that up over time

528
00:26:41,040 --> 00:26:41,399
Speaker 1: and you're like.

529
00:26:41,440 --> 00:26:42,240
Speaker 3: That's your whole deficit.

530
00:26:42,359 --> 00:26:43,680
Speaker 1: Yeah, there you go.

531
00:26:44,400 --> 00:26:46,480
Speaker 3: Yeah, So I used to.

532
00:26:46,480 --> 00:26:49,560
Speaker 2: Do that experiment every semester in our graduate classes.

533
00:26:49,280 --> 00:26:50,800
Speaker 3: Right, even grad students in this field.

534
00:26:51,200 --> 00:26:55,040
Speaker 2: Yeah, people always overestimate their protein intake.

535
00:26:55,440 --> 00:26:55,880
Speaker 1: Mm hmm.

536
00:26:56,040 --> 00:26:57,200
Speaker 3: It's always way lower than they think.

537
00:26:57,280 --> 00:27:00,840
Speaker 2: And people way way underestimate how much fat they Yeah,

538
00:27:01,119 --> 00:27:06,480
Speaker 2: always right, So technologies like that, we'll call these wearables

539
00:27:06,560 --> 00:27:08,560
Speaker 2: or whatever. They're really good for things like that, like

540
00:27:08,600 --> 00:27:13,439
Speaker 2: getting you in the stratosphere, giving you accountable, giving you

541
00:27:13,480 --> 00:27:17,680
Speaker 2: an overall screen, a look at it. I'm in conflict

542
00:27:17,720 --> 00:27:20,760
Speaker 2: of interest. I'm biased a little bit in this field.

543
00:27:20,920 --> 00:27:21,080
Speaker 3: Right.

544
00:27:21,160 --> 00:27:25,359
Speaker 2: Our sleep company we have an FD approved wearable device.

545
00:27:25,400 --> 00:27:28,040
Speaker 2: We can run a full medical clinical sleep study on

546
00:27:28,440 --> 00:27:30,240
Speaker 2: people at home with a tiny wearing.

547
00:27:30,000 --> 00:27:32,399
Speaker 1: Which is important because people sleep differently when they're in

548
00:27:32,440 --> 00:27:33,200
Speaker 1: a sleep lab.

549
00:27:33,280 --> 00:27:35,160
Speaker 3: Correct, Yeah, and a thousand other reasons.

550
00:27:35,160 --> 00:27:38,280
Speaker 2: You got wires everywhere, and one night it's like a disaster.

551
00:27:39,280 --> 00:27:43,720
Speaker 2: So I'm applications like that are great, but that is

552
00:27:43,800 --> 00:27:49,440
Speaker 2: gold standard technology. The vast majority lack accuracy, They lack precision.

553
00:27:50,040 --> 00:27:55,680
Speaker 2: They're calibrated against. In the case of sleep, sleep wearables

554
00:27:55,680 --> 00:27:59,320
Speaker 2: are calibrated against something called poly sonography, which is that

555
00:27:59,400 --> 00:28:03,919
Speaker 2: lab stuff. What people don't realize is polysymnography is still

556
00:28:04,840 --> 00:28:07,359
Speaker 2: a subjective test.

557
00:28:07,520 --> 00:28:08,560
Speaker 3: It's not actually objective.

558
00:28:08,560 --> 00:28:10,840
Speaker 2: What ends up happening is a technician gets a print

559
00:28:10,840 --> 00:28:14,159
Speaker 2: out and they objectively decide your sleep stages and all that,

560
00:28:15,560 --> 00:28:18,400
Speaker 2: and there's only like an eighty percent agreements between sleep

561
00:28:18,440 --> 00:28:19,440
Speaker 2: technicians on those courses.

562
00:28:19,640 --> 00:28:19,720
Speaker 1: WO.

563
00:28:20,920 --> 00:28:23,600
Speaker 2: So then if you're using a device that is eighty

564
00:28:23,600 --> 00:28:27,359
Speaker 2: percent good about predicting eighty percent agreement, you're actually like

565
00:28:27,400 --> 00:28:28,240
Speaker 2: sixty some percent.

566
00:28:29,920 --> 00:28:31,920
Speaker 3: So again not horrible.

567
00:28:31,960 --> 00:28:34,000
Speaker 2: But if you're freaking out trying to take your deep

568
00:28:34,000 --> 00:28:36,919
Speaker 2: sleep from a minute and twenty to a minute and

569
00:28:36,960 --> 00:28:38,160
Speaker 2: forty on.

570
00:28:38,160 --> 00:28:40,680
Speaker 3: A device that we know is calibrated.

571
00:28:40,200 --> 00:28:43,520
Speaker 2: Against the average, which is probably not the person.

572
00:28:43,240 --> 00:28:47,920
Speaker 3: You want to be, it's sixty percent agreement. It lacks precision.

573
00:28:47,920 --> 00:28:51,280
Speaker 3: It's like you start feeling the blanks here and you're like, now.

574
00:28:51,120 --> 00:28:54,920
Speaker 2: We're going to take a high powered pharmaceutical that interacts

575
00:28:54,920 --> 00:28:58,520
Speaker 2: with your brain based on that like this is when

576
00:28:58,600 --> 00:29:00,640
Speaker 2: we'll start to say, like, pause, you're not going to

577
00:29:00,640 --> 00:29:05,040
Speaker 2: work out today because no offense. But like a three

578
00:29:05,160 --> 00:29:08,280
Speaker 2: hundred dollars consumer wearable that's in a one hundred million

579
00:29:08,320 --> 00:29:11,680
Speaker 2: people like, they're not optimized for performance, they're optimized for

580
00:29:11,720 --> 00:29:14,000
Speaker 2: battery life, they're optimized for aesthetics and what they look

581
00:29:14,080 --> 00:29:14,640
Speaker 2: like on your wrist.

582
00:29:14,680 --> 00:29:20,200
Speaker 3: They're optimized for great. So it's not anything negative.

583
00:29:19,840 --> 00:29:22,240
Speaker 2: But is it is really truly understanding what these things

584
00:29:22,240 --> 00:29:25,080
Speaker 2: are built for how they can be used.

585
00:29:25,680 --> 00:29:27,240
Speaker 3: So we will use all those wearables.

586
00:29:27,480 --> 00:29:31,480
Speaker 2: Ye, we don't make really important decisions with them. Yeah,

587
00:29:33,120 --> 00:29:35,880
Speaker 2: but we'll use it as Hey, we ran this gold

588
00:29:35,920 --> 00:29:41,160
Speaker 2: standard test and now we can actually maybe this is

589
00:29:41,200 --> 00:29:44,120
Speaker 2: a little bit easier way for us to track progress.

590
00:29:44,160 --> 00:29:48,600
Speaker 2: We do the same thing for example with muscle. Right,

591
00:29:48,640 --> 00:29:52,080
Speaker 2: so we might just have you take pictures every day

592
00:29:52,560 --> 00:29:55,760
Speaker 2: or use a skinfold test, right, just measure how big

593
00:29:55,800 --> 00:29:58,720
Speaker 2: your arms are your wayside, okay, fine, As a day

594
00:29:58,720 --> 00:30:01,000
Speaker 2: to day at home thing, we're gonna get a rough

595
00:30:01,040 --> 00:30:01,920
Speaker 2: idea of progress.

596
00:30:02,560 --> 00:30:04,800
Speaker 3: Right, We're gonna be able to visually see stuff. But

597
00:30:04,840 --> 00:30:05,640
Speaker 3: then maybe once or.

598
00:30:05,600 --> 00:30:09,640
Speaker 2: Twice a year we'll run a full body mry and

599
00:30:09,680 --> 00:30:11,680
Speaker 2: we can create a three D digital twin of one

600
00:30:11,720 --> 00:30:15,600
Speaker 2: hundred and forty plus muscles on your body. I can't

601
00:30:15,640 --> 00:30:18,080
Speaker 2: do that every day or every week. Sure, right, So

602
00:30:18,120 --> 00:30:21,720
Speaker 2: the wearable side of the equation, let's just calibrate against

603
00:30:21,720 --> 00:30:25,600
Speaker 2: the gold standard, and now we know, hey, you know,

604
00:30:25,840 --> 00:30:26,560
Speaker 2: is this never going up?

605
00:30:26,680 --> 00:30:27,560
Speaker 3: Is this never going down?

606
00:30:27,640 --> 00:30:30,720
Speaker 2: It's probably likely to be true because we calibrated against

607
00:30:30,800 --> 00:30:35,640
Speaker 2: some gold standard. So zooming out to the average person

608
00:30:35,640 --> 00:30:37,480
Speaker 2: listening to that, I would say, keep them in mind,

609
00:30:37,600 --> 00:30:44,480
Speaker 2: utilize them rough standards, ballpark ideas. But once you get

610
00:30:44,520 --> 00:30:49,080
Speaker 2: past that and we become compulsive or overly precise, we

611
00:30:49,440 --> 00:30:53,320
Speaker 2: can't trade an imprecise object as a precision tool. That

612
00:30:53,440 --> 00:30:55,920
Speaker 2: that's where the problem comes in. So outside of that,

613
00:30:57,400 --> 00:30:59,360
Speaker 2: because I know I'm off my quite negative on them,

614
00:31:00,040 --> 00:31:03,320
Speaker 2: I will acknowledge that in general, democratization of health is

615
00:31:03,400 --> 00:31:04,120
Speaker 2: fucking awesome.

616
00:31:04,240 --> 00:31:06,600
Speaker 1: Yeah, totally, it's a.

617
00:31:06,520 --> 00:31:09,040
Speaker 2: Really cool thing, and I'm like, really, really really happy

618
00:31:09,080 --> 00:31:11,800
Speaker 2: this stuff exists and people can have more control over

619
00:31:11,840 --> 00:31:13,720
Speaker 2: their health and they're only going to get better.

620
00:31:13,960 --> 00:31:19,520
Speaker 1: Yeah. My sense on wearables is that, especially for people

621
00:31:19,600 --> 00:31:24,000
Speaker 1: who are currently sedentary, have no clue what's going on

622
00:31:24,240 --> 00:31:29,040
Speaker 1: in the least having that number in the morning that

623
00:31:29,240 --> 00:31:31,400
Speaker 1: step count. Looking at you at the end of the day,

624
00:31:31,680 --> 00:31:33,760
Speaker 1: you go, I mean some people really have no idea

625
00:31:33,800 --> 00:31:35,640
Speaker 1: how many steps they take a day, and when they go, oh,

626
00:31:35,640 --> 00:31:38,880
Speaker 1: my god, three thousand, maybe I should take a walk

627
00:31:38,920 --> 00:31:41,640
Speaker 1: every now and then, like that's a good boost. I

628
00:31:41,680 --> 00:31:45,000
Speaker 1: think where issues start to happen big picture is when

629
00:31:45,000 --> 00:31:47,360
Speaker 1: you have people who sort of have a clue what

630
00:31:47,360 --> 00:31:50,080
Speaker 1: they're doing. They're already doing a lot of healthy stuff

631
00:31:50,680 --> 00:31:53,040
Speaker 1: and they see a slight number shift and then they

632
00:31:53,080 --> 00:31:56,200
Speaker 1: get worried about it and they don't work out or

633
00:31:56,240 --> 00:31:59,280
Speaker 1: they deviate from the plan because it says, oh, today

634
00:31:59,320 --> 00:32:02,640
Speaker 1: you're really ready for workout or xyz. And then people

635
00:32:02,640 --> 00:32:06,360
Speaker 1: start to get erotic about it and obey by the

636
00:32:06,440 --> 00:32:09,320
Speaker 1: number rather than sort of taking a big picture look

637
00:32:09,600 --> 00:32:12,520
Speaker 1: at all these other things going on. No exactly, we'll

638
00:32:12,560 --> 00:32:14,239
Speaker 1: take a break, and then we're going to hear from

639
00:32:14,280 --> 00:32:17,440
Speaker 1: Andy about what you can use from his protocols with

640
00:32:17,480 --> 00:32:21,200
Speaker 1: elite athletes and how it can improve your performance, your sleep,

641
00:32:21,600 --> 00:32:27,960
Speaker 1: and so much more. What have you found are the

642
00:32:27,960 --> 00:32:32,200
Speaker 1: main differences between what a pro athlete means versus the

643
00:32:32,280 --> 00:32:34,920
Speaker 1: average person? Are there big differences?

644
00:32:35,480 --> 00:32:39,400
Speaker 2: It's not nearly as much as you think. Honestly, it is.

645
00:32:40,280 --> 00:32:44,520
Speaker 2: It's only at the fringe, right, it's the Okay, great,

646
00:32:44,560 --> 00:32:48,680
Speaker 2: when we're trying to get like, we've got a pretty

647
00:32:48,680 --> 00:32:50,120
Speaker 2: good roster of pictures.

648
00:32:49,800 --> 00:32:52,600
Speaker 3: In the Major League Baseball right now, So great.

649
00:32:52,480 --> 00:32:55,920
Speaker 2: We have to do some specific motion capture with those

650
00:32:55,920 --> 00:33:00,080
Speaker 2: guys where we're analyzing their pitching mechanic.

651
00:33:00,000 --> 00:33:02,040
Speaker 1: To do that with a normal person, right, yeah, totally.

652
00:33:02,760 --> 00:33:03,480
Speaker 3: But if you look at.

653
00:33:03,480 --> 00:33:06,080
Speaker 2: Ninety eight percent of the other stuff we're doing, again,

654
00:33:06,160 --> 00:33:14,200
Speaker 2: we're looking at high fidelity sleep, nutrition, mental health focus, vision, agility,

655
00:33:14,520 --> 00:33:18,800
Speaker 2: injury resilience, tissue quality. This is this in fact, like

656
00:33:18,840 --> 00:33:21,600
Speaker 2: I do this quite often, but if I to lay

657
00:33:21,640 --> 00:33:26,360
Speaker 2: out the twenty or twenty five or thirty most relevant

658
00:33:26,440 --> 00:33:30,760
Speaker 2: health factors for longevity, you wouldn't know if.

659
00:33:30,640 --> 00:33:32,040
Speaker 3: I was talking about one of my athletes or one

660
00:33:32,040 --> 00:33:32,760
Speaker 3: of my executives.

661
00:33:33,000 --> 00:33:36,200
Speaker 2: Interesting, the only difference would be, like, Okay, this dude

662
00:33:36,240 --> 00:33:37,520
Speaker 2: needs to be able to sack a quarterback.

663
00:33:38,160 --> 00:33:40,840
Speaker 3: Yeah, Like, and this guy needs to be able to

664
00:33:41,840 --> 00:33:43,640
Speaker 3: hop on a different plane every three days.

665
00:33:43,680 --> 00:33:46,640
Speaker 2: But our athletes do that too, right, Yeah, Baseball players

666
00:33:46,680 --> 00:33:52,360
Speaker 2: are on the road, So it's really super similar. Cognition, memory,

667
00:33:53,200 --> 00:33:57,160
Speaker 2: word recall, like they're really. In some sports you get

668
00:33:57,160 --> 00:33:59,720
Speaker 2: away with it, but you can't be good and the

669
00:33:59,760 --> 00:34:03,480
Speaker 2: nof if you're not extremely sharp cognitively, if they can't,

670
00:34:03,640 --> 00:34:07,200
Speaker 2: their pattern recognition is so sharp and their anticipation and

671
00:34:07,240 --> 00:34:09,399
Speaker 2: we tuestle these things like ocular metrics on people their

672
00:34:09,440 --> 00:34:11,640
Speaker 2: vision and eyes and antspiratory response.

673
00:34:11,680 --> 00:34:13,080
Speaker 3: They're off the charts in the NFL.

674
00:34:13,360 --> 00:34:18,799
Speaker 2: Interesting You contrast that to baseball from a hitter's perspective.

675
00:34:18,880 --> 00:34:24,000
Speaker 2: If your vision isn't elite, you are you aren't majorgue baseball.

676
00:34:24,080 --> 00:34:25,799
Speaker 1: Yeah, but I don't.

677
00:34:25,800 --> 00:34:27,600
Speaker 3: Actually, I don't have to be heavy view to max

678
00:34:28,200 --> 00:34:28,920
Speaker 3: like higher than like.

679
00:34:28,880 --> 00:34:31,839
Speaker 2: Twenty, Like I just don't need it to be high

680
00:34:31,920 --> 00:34:36,080
Speaker 2: to be candid. Body fat is much higher in baseball players,

681
00:34:36,200 --> 00:34:39,480
Speaker 2: especially in pitchers, So you start to get some like.

682
00:34:39,600 --> 00:34:41,680
Speaker 3: Little specificity things in there.

683
00:34:42,239 --> 00:34:45,000
Speaker 2: But on aggregate, if I puloped you down one of

684
00:34:45,000 --> 00:34:48,680
Speaker 2: our comprehensive programs, you wouldn't tell me if this is

685
00:34:48,719 --> 00:34:50,920
Speaker 2: for a thirty five year old woman who's dealing with

686
00:34:51,040 --> 00:34:55,560
Speaker 2: PCOS and that or one of our seventy two year

687
00:34:55,600 --> 00:34:57,440
Speaker 2: old guys trying to run another triathlon.

688
00:34:57,960 --> 00:35:00,680
Speaker 3: We're filling the blank anywhere between.

689
00:35:00,400 --> 00:35:06,279
Speaker 2: Somebody who's operating six companies across four continents, Like you

690
00:35:06,320 --> 00:35:09,880
Speaker 2: really wouldn't see that much of a difference outside of

691
00:35:09,880 --> 00:35:11,440
Speaker 2: looking at like, Okay, this guy's going to train two

692
00:35:11,480 --> 00:35:12,280
Speaker 2: or three times a day.

693
00:35:12,400 --> 00:35:13,440
Speaker 3: It's bringing that trenama.

694
00:35:14,440 --> 00:35:17,160
Speaker 2: But we're we're trying to go for the stuff like

695
00:35:17,160 --> 00:35:21,640
Speaker 2: can we be in nature, can we have some sensory downtime,

696
00:35:21,760 --> 00:35:23,080
Speaker 2: can we drink clean water?

697
00:35:23,160 --> 00:35:25,000
Speaker 3: Can we get out of any pollutants?

698
00:35:25,800 --> 00:35:31,240
Speaker 2: Sleep engagement purpose? Like it's honestly all really quite.

699
00:35:31,040 --> 00:35:33,279
Speaker 1: Saying what have you learned with absolute rets? Like what's

700
00:35:33,280 --> 00:35:35,680
Speaker 1: the thing that moves the dial most for people with sleep?

701
00:35:37,560 --> 00:35:40,800
Speaker 3: So I can answer this because it's all over the place.

702
00:35:41,120 --> 00:35:44,000
Speaker 2: We have done thousands and thousands of different any conventions

703
00:35:44,000 --> 00:35:48,879
Speaker 2: to people there like thousands. Yeah, categorically number one, if

704
00:35:48,880 --> 00:35:53,960
Speaker 2: you have a true clinical sick disorder, eighty or so

705
00:35:54,120 --> 00:35:57,800
Speaker 2: percent of sleep apneing it goes on diagnosed.

706
00:35:58,960 --> 00:36:00,720
Speaker 3: In women it's nine even eighty five percent.

707
00:36:00,840 --> 00:36:03,279
Speaker 1: Who that's interesting.

708
00:36:04,320 --> 00:36:07,960
Speaker 2: Yeah, that's actually a really good reason why why Like

709
00:36:08,040 --> 00:36:09,840
Speaker 2: we'll think about it. When you think about sleep apnan

710
00:36:10,719 --> 00:36:12,440
Speaker 2: what are the visuals that pop in your head?

711
00:36:12,840 --> 00:36:19,200
Speaker 1: Uh, fifty five year old balding, overweight guy maybe smokes.

712
00:36:19,640 --> 00:36:21,000
Speaker 3: You don't think of a twenty seven year old one

713
00:36:21,040 --> 00:36:22,000
Speaker 3: hundred and thirty pound girl.

714
00:36:22,120 --> 00:36:26,120
Speaker 1: No, but they have it just as much. Yeah. Interesting.

715
00:36:26,719 --> 00:36:29,120
Speaker 3: So women tend.

716
00:36:28,840 --> 00:36:35,160
Speaker 2: To associate sleep problems with hormones, with energy, with mental health,

717
00:36:36,040 --> 00:36:39,680
Speaker 2: with anxiety, with fill in the blank. They don't even

718
00:36:39,800 --> 00:36:42,960
Speaker 2: remotely think it's possible they have sleep apen. Yeah, so

719
00:36:42,960 --> 00:36:45,839
Speaker 2: they never get checked. Men don't either, they're just as bad.

720
00:36:45,840 --> 00:36:48,959
Speaker 2: But if you're like, if you're a you know, thirty

721
00:36:49,000 --> 00:36:50,839
Speaker 2: six year old woman who's one hundred and sixty five

722
00:36:50,840 --> 00:36:54,240
Speaker 2: pounds and you're snoring, no one goes, oh, you fat slop,

723
00:36:54,360 --> 00:36:56,520
Speaker 2: like where you say that for about a two do

724
00:36:56,520 --> 00:36:57,799
Speaker 2: you totally say that about it? You're like a turn

725
00:36:57,840 --> 00:36:59,520
Speaker 2: of sixty five pounds, Like you're fat, that's why you

726
00:36:59,560 --> 00:37:02,560
Speaker 2: have appen. Yeah, So they just don't think about it

727
00:37:02,560 --> 00:37:04,600
Speaker 2: at all, So they never get tested. They just go, oh,

728
00:37:04,640 --> 00:37:08,120
Speaker 2: it's my period, it's my you know, fill in whatever things.

729
00:37:08,120 --> 00:37:11,560
Speaker 2: And it's not untrue, but it's also very potentially true

730
00:37:11,560 --> 00:37:13,360
Speaker 2: that you have clinical sleep apman.

731
00:37:14,000 --> 00:37:14,840
Speaker 3: That's just app.

732
00:37:15,600 --> 00:37:20,040
Speaker 2: There's all kinds of all their clinical sleep disorders. They're

733
00:37:20,080 --> 00:37:22,360
Speaker 2: common and again and most most people they just go

734
00:37:22,480 --> 00:37:26,160
Speaker 2: undiagnosed for a variety of reasons. So my first answer

735
00:37:26,239 --> 00:37:29,520
Speaker 2: to that is if you have something clinical, get that addressed,

736
00:37:29,920 --> 00:37:34,480
Speaker 2: and just you'll be stunned at the downfall of that

737
00:37:35,640 --> 00:37:40,240
Speaker 2: past that I'll skip over what i'll call sleep hygiene.

738
00:37:41,360 --> 00:37:44,840
Speaker 2: It's all true, but you've all heard this right, cold dark,

739
00:37:44,920 --> 00:37:47,560
Speaker 2: don't have your phone in the room, don't drink caffeine

740
00:37:47,600 --> 00:37:51,680
Speaker 2: after you know now, blah blah blah.

741
00:37:51,800 --> 00:37:53,080
Speaker 3: Those things are all real like.

742
00:37:52,960 --> 00:37:55,359
Speaker 1: They will move the needle big time.

743
00:37:56,520 --> 00:37:57,839
Speaker 2: But I'll go to things that are like a little

744
00:37:57,880 --> 00:38:02,200
Speaker 2: more interesting. People don't tend to think about as much. Well,

745
00:38:02,200 --> 00:38:08,120
Speaker 2: we will consistently see people not appreciating circadian timing. So

746
00:38:08,280 --> 00:38:14,080
Speaker 2: this is everything from their own chron their own system, right,

747
00:38:14,120 --> 00:38:16,719
Speaker 2: so their chronotype is what we'll call that. Some people

748
00:38:16,760 --> 00:38:19,480
Speaker 2: are just really insensitive. They don't really realize the key.

749
00:38:21,120 --> 00:38:23,879
Speaker 2: You're actually a morning person and I know your wife

750
00:38:23,960 --> 00:38:27,080
Speaker 2: is up at night, but you shouldn't do that anymore.

751
00:38:26,840 --> 00:38:27,680
Speaker 3: You're off time.

752
00:38:29,560 --> 00:38:31,480
Speaker 2: They don't pay attention to the fact that they're waking

753
00:38:31,560 --> 00:38:36,120
Speaker 2: up at different times on different days. So even one

754
00:38:36,120 --> 00:38:39,040
Speaker 2: of thing that's pretty consistent finding is even if the

755
00:38:39,040 --> 00:38:41,560
Speaker 2: total amount of time is the same, but if you're

756
00:38:41,600 --> 00:38:45,680
Speaker 2: sleeping in different windows. This will give you more likely

757
00:38:45,760 --> 00:38:51,640
Speaker 2: more perceived fatigue, interesting and gruppiness and and other issues

758
00:38:52,200 --> 00:38:54,040
Speaker 2: than the opposite.

759
00:38:55,239 --> 00:39:00,480
Speaker 3: So there's things like that. There are things in their

760
00:39:00,560 --> 00:39:02,879
Speaker 3: environment physical environment like air.

761
00:39:02,880 --> 00:39:06,759
Speaker 2: Quality and dander and pollen that people are and stale,

762
00:39:06,800 --> 00:39:09,279
Speaker 2: two concentrations that people aren't you know, paying attention to

763
00:39:09,400 --> 00:39:11,879
Speaker 2: that much the world.

764
00:39:12,600 --> 00:39:13,760
Speaker 3: Are you familiar with the skyglow?

765
00:39:14,360 --> 00:39:15,200
Speaker 1: Oh? Is this light?

766
00:39:16,239 --> 00:39:20,200
Speaker 2: The world is physically brighter than it's ever been because

767
00:39:20,560 --> 00:39:22,680
Speaker 2: what actually is happening is all the light that we're

768
00:39:22,719 --> 00:39:27,040
Speaker 2: having on hits the clouds and comes back to Earth

769
00:39:27,600 --> 00:39:28,839
Speaker 2: and continues to keep our.

770
00:39:30,320 --> 00:39:31,960
Speaker 3: Our world physically brighter.

771
00:39:32,120 --> 00:39:34,880
Speaker 2: Than it's ever been. It's louder than it's ever been.

772
00:39:36,320 --> 00:39:39,920
Speaker 2: If you look at reports and numbers of people, the

773
00:39:39,960 --> 00:39:45,600
Speaker 2: sleep quality in cities, it's not good. So we have

774
00:39:45,719 --> 00:39:49,279
Speaker 2: this combination of everything working against us. The way that

775
00:39:49,320 --> 00:39:51,200
Speaker 2: we will say it to be as aggressive as possible

776
00:39:51,280 --> 00:39:54,200
Speaker 2: is the sleep environment has never been under bigger attack.

777
00:39:56,840 --> 00:39:58,480
Speaker 2: You know, when we were kids, we didn't have to

778
00:39:58,520 --> 00:40:01,360
Speaker 2: work that hard a sleep. But we live in a

779
00:40:01,360 --> 00:40:04,080
Speaker 2: different world. Yeah, we we just have to come to

780
00:40:04,120 --> 00:40:06,360
Speaker 2: that reality is like and it's like I'd like to

781
00:40:06,360 --> 00:40:07,840
Speaker 2: be the nature guy too and be like, well, this

782
00:40:08,000 --> 00:40:09,000
Speaker 2: is like revert back to it.

783
00:40:10,239 --> 00:40:12,000
Speaker 3: But you don't live in that environment anymore.

784
00:40:11,800 --> 00:40:14,120
Speaker 1: Right, You got to do some things that you wouldn't

785
00:40:14,160 --> 00:40:16,400
Speaker 1: have now that you're in this machine.

786
00:40:16,840 --> 00:40:17,160
Speaker 3: Mm hm.

787
00:40:17,640 --> 00:40:20,279
Speaker 2: So those are all really common ones, and there's there's

788
00:40:20,320 --> 00:40:23,919
Speaker 2: there's so many solutions out there, which like the common

789
00:40:23,920 --> 00:40:25,520
Speaker 2: ones I like to use are if you go.

790
00:40:25,480 --> 00:40:27,720
Speaker 3: Back to apnea. This is because it's so prevalent.

791
00:40:29,000 --> 00:40:31,040
Speaker 2: When people think appne, and they also think, okay, great,

792
00:40:31,080 --> 00:40:33,799
Speaker 2: I either have to go on a medication or I

793
00:40:33,840 --> 00:40:35,719
Speaker 2: have to get a cpath machine, right, which is that

794
00:40:35,800 --> 00:40:40,879
Speaker 2: big Darth Vader mass right, you know, Yeah, And everyone goes,

795
00:40:40,920 --> 00:40:43,239
Speaker 2: I'm not gonna go get tested because all they're going

796
00:40:43,280 --> 00:40:44,399
Speaker 2: to do is put me on drugs and I don't

797
00:40:44,400 --> 00:40:44,839
Speaker 2: want to do that.

798
00:40:45,560 --> 00:40:46,839
Speaker 3: Or they're gonna get me a big of machine. I'm

799
00:40:46,840 --> 00:40:47,320
Speaker 3: not gonna use it.

800
00:40:47,360 --> 00:40:50,600
Speaker 2: My wife hates it or my husband hates it. There's

801
00:40:50,600 --> 00:40:54,759
Speaker 2: a ton of research on EMST devices. So in fact,

802
00:40:54,800 --> 00:40:56,719
Speaker 2: this actually came from one of the one of my

803
00:40:56,719 --> 00:40:59,239
Speaker 2: favorite studies here was the paper on.

804
00:40:59,280 --> 00:41:00,120
Speaker 3: Ddre du player.

805
00:41:00,640 --> 00:41:05,280
Speaker 2: Okay, you're familiar with the digido.

806
00:41:03,920 --> 00:41:07,680
Speaker 1: Australian like, yeah, yeah, yeah.

807
00:41:06,640 --> 00:41:08,560
Speaker 2: So what they started looking at is people who played

808
00:41:08,640 --> 00:41:09,839
Speaker 2: and I think it was like a six or eight

809
00:41:09,840 --> 00:41:15,120
Speaker 2: week intervention and they did digitidoo nothing and surprise, surprise, surprise,

810
00:41:16,160 --> 00:41:20,120
Speaker 2: sleep app mean dramatically reduced after a couple of months.

811
00:41:19,880 --> 00:41:20,600
Speaker 3: Of playing the did you do?

812
00:41:21,120 --> 00:41:21,719
Speaker 1: And why is that?

813
00:41:22,880 --> 00:41:26,160
Speaker 3: It's They're called EMST devices. Okay, you can buy them

814
00:41:26,200 --> 00:41:28,680
Speaker 3: on Amazon for twenty to sixty dollars.

815
00:41:30,000 --> 00:41:33,359
Speaker 2: These are expiratory muscle strength training devices.

816
00:41:33,680 --> 00:41:34,279
Speaker 3: Well, you have to.

817
00:41:34,200 --> 00:41:37,759
Speaker 2: Brace your core and you have to expire air at

818
00:41:37,840 --> 00:41:40,680
Speaker 2: high velocity, at high force under control for a long

819
00:41:40,719 --> 00:41:45,120
Speaker 2: period of time. Yeah, your strength training, your diphram and

820
00:41:45,120 --> 00:41:46,120
Speaker 2: your intercostals.

821
00:41:46,880 --> 00:41:49,040
Speaker 1: That's awesome, and they're super weak.

822
00:41:49,960 --> 00:41:51,960
Speaker 3: They're super weak in most people, right because they're just

823
00:41:52,000 --> 00:41:57,759
Speaker 3: like you don't exercise, right. People don't realize that expiration

824
00:41:57,960 --> 00:41:59,000
Speaker 3: is passive at rest.

825
00:41:59,320 --> 00:42:00,799
Speaker 2: Like right now, when you and I are doing this,

826
00:42:02,400 --> 00:42:05,320
Speaker 2: you will use your intercostals, the muscle between your ribs

827
00:42:05,360 --> 00:42:07,800
Speaker 2: and your diaphragm. You'll contract them to open up your

828
00:42:07,880 --> 00:42:13,920
Speaker 2: thoracic capacity, your thoracic cave there right, That changes the

829
00:42:13,920 --> 00:42:15,640
Speaker 2: pressure between the end and the outside worlds and the

830
00:42:15,680 --> 00:42:17,920
Speaker 2: air flows in. Then all you have to do is

831
00:42:18,120 --> 00:42:21,480
Speaker 2: stop contracting, and because those muscles have been stretched, they

832
00:42:21,480 --> 00:42:25,440
Speaker 2: go back to the resting state. So expiration at rest

833
00:42:25,640 --> 00:42:29,160
Speaker 2: is passive. You stretch a rubber band, it goes back.

834
00:42:29,200 --> 00:42:32,120
Speaker 2: You stretch a rubber band, it goes back. But at

835
00:42:32,200 --> 00:42:36,960
Speaker 2: high levels of physical exertion, expiration becomes active because you

836
00:42:37,000 --> 00:42:40,839
Speaker 2: can't expire the air fast enough passively, so you let

837
00:42:40,840 --> 00:42:43,160
Speaker 2: the rubber rubber brains snap, but then you also squeeze

838
00:42:43,160 --> 00:42:46,120
Speaker 2: those muscles down. So if you don't exercise, or you

839
00:42:46,160 --> 00:42:49,359
Speaker 2: don't exercise at a high ventilatory rate, this means you're

840
00:42:49,360 --> 00:42:53,640
Speaker 2: breathing heavy and hard, then those muscles become weak, and

841
00:42:53,680 --> 00:42:56,359
Speaker 2: so the did redo strengthen those muscles when you if

842
00:42:56,400 --> 00:43:00,800
Speaker 2: you can't breathe, then you're going to have a depending

843
00:43:00,800 --> 00:43:02,080
Speaker 2: on what kind of appene you have, but in certain

844
00:43:02,080 --> 00:43:05,960
Speaker 2: types of APNA, this becomes problematic at night when you

845
00:43:06,000 --> 00:43:10,759
Speaker 2: even have mild sleepway restrictions. So there's tons of them.

846
00:43:10,760 --> 00:43:12,719
Speaker 2: But that's just one example of something going. Hey, by

847
00:43:12,760 --> 00:43:16,480
Speaker 2: the way, you could probably do this with an EMST device. Yeah,

848
00:43:17,000 --> 00:43:19,600
Speaker 2: you can probably just do this by exercising more. You

849
00:43:19,640 --> 00:43:23,400
Speaker 2: can probably do this by just nasal breathing. Like, there's

850
00:43:23,440 --> 00:43:27,560
Speaker 2: plenty of ways to actually get there that aren't seapath devices,

851
00:43:27,600 --> 00:43:29,399
Speaker 2: and I'm finding the seapaths them all in on them

852
00:43:29,400 --> 00:43:30,400
Speaker 2: they save tons of lives.

853
00:43:30,760 --> 00:43:33,000
Speaker 3: It's not a negative, it's just.

854
00:43:32,920 --> 00:43:36,400
Speaker 2: Saying there are more options when we especially when we

855
00:43:36,440 --> 00:43:38,480
Speaker 2: have data to say you have this central apene or

856
00:43:38,520 --> 00:43:41,839
Speaker 2: periphrae appena, or we know the actual cause rather than

857
00:43:41,880 --> 00:43:44,919
Speaker 2: just labeling the disease, then we can get.

858
00:43:44,840 --> 00:43:45,920
Speaker 3: To the resolutions.

859
00:43:45,960 --> 00:43:49,279
Speaker 2: So there's tons and tons of solutions to these different things,

860
00:43:49,320 --> 00:43:51,520
Speaker 2: but those would be really common ones, and sleep appening

861
00:43:51,560 --> 00:43:55,440
Speaker 2: is so prevalent that's it gets a primary focus for

862
00:43:55,440 --> 00:43:55,880
Speaker 2: good reasons.

863
00:43:55,920 --> 00:43:59,719
Speaker 1: Yeah, that makes sense. How would you approach exercise for

864
00:43:59,760 --> 00:44:00,560
Speaker 1: the average person?

865
00:44:01,040 --> 00:44:04,120
Speaker 3: You need baseline fiscal activity, okay, step.

866
00:44:03,880 --> 00:44:06,200
Speaker 1: Number one, every day, every day movement.

867
00:44:06,600 --> 00:44:07,800
Speaker 3: Most most days movement.

868
00:44:07,960 --> 00:44:12,240
Speaker 2: Yeah, you want to do this as structured exercise. Fine,

869
00:44:13,080 --> 00:44:15,759
Speaker 2: you want to do this as you know you start

870
00:44:15,800 --> 00:44:18,920
Speaker 2: doing the stairs more and great, you want to do

871
00:44:19,000 --> 00:44:22,120
Speaker 2: this as standing desk or re engineering your life a

872
00:44:22,120 --> 00:44:23,320
Speaker 2: little bit, do more walks.

873
00:44:23,440 --> 00:44:26,040
Speaker 3: I mean, there's so many more ways to get into this.

874
00:44:26,000 --> 00:44:28,080
Speaker 1: But you got to pick one of these paths, yeah,

875
00:44:28,120 --> 00:44:28,759
Speaker 1: and follow it.

876
00:44:30,000 --> 00:44:33,560
Speaker 3: Then you need something that takes you to a higher

877
00:44:33,600 --> 00:44:34,680
Speaker 3: heart rate once a week.

878
00:44:35,239 --> 00:44:38,160
Speaker 2: Okay, once a week minimum, right, you want to do

879
00:44:38,239 --> 00:44:40,120
Speaker 2: more cool woman for it, but once a week you

880
00:44:40,160 --> 00:44:44,399
Speaker 2: should be getting yourself up zone. I don't care, right,

881
00:44:44,520 --> 00:44:47,600
Speaker 2: I'm just not like, not a believer in no offense anybody.

882
00:44:47,200 --> 00:44:49,200
Speaker 3: But I'm not a like, I'm not a zone two guy.

883
00:44:49,680 --> 00:44:51,600
Speaker 2: Just like not. This is not, honestly not that big

884
00:44:51,640 --> 00:44:54,680
Speaker 2: of deal. You need to get your heart rate really high,

885
00:44:54,680 --> 00:44:58,120
Speaker 2: thought least once a week. If this wants to look

886
00:44:58,160 --> 00:45:01,759
Speaker 2: like high intents and animals, great, you want to go

887
00:45:01,840 --> 00:45:03,000
Speaker 2: to kickboxing class.

888
00:45:04,000 --> 00:45:04,919
Speaker 3: I don't really care.

889
00:45:05,000 --> 00:45:07,480
Speaker 2: But something that gets to you close, I don't care

890
00:45:07,480 --> 00:45:09,480
Speaker 2: if this is ninety two percent or ninety eight percent

891
00:45:09,560 --> 00:45:12,239
Speaker 2: or eighty seven. Something that's like makes you feel like

892
00:45:12,239 --> 00:45:16,040
Speaker 2: you're pretty darn close to your higher rate meant for it,

893
00:45:16,080 --> 00:45:18,920
Speaker 2: whatever it is, Right, then you need to do something

894
00:45:20,080 --> 00:45:24,480
Speaker 2: most days that puts most of your joints through most

895
00:45:24,560 --> 00:45:29,920
Speaker 2: range of motion. If this is yoga or plates or

896
00:45:29,960 --> 00:45:33,920
Speaker 2: stretching or jiu jitsu or full range of motion, strength

897
00:45:33,960 --> 00:45:38,440
Speaker 2: training or scrambling up you know some rocks and I

898
00:45:38,440 --> 00:45:41,800
Speaker 2: don't really care, but you need to move your joints

899
00:45:41,840 --> 00:45:44,440
Speaker 2: through a full range of motion. I would like to

900
00:45:44,440 --> 00:45:48,400
Speaker 2: see something where you engage in sustained energy output for

901
00:45:48,440 --> 00:45:52,000
Speaker 2: thirty plus minutes, and thirty minutes is of course a

902
00:45:52,080 --> 00:45:55,600
Speaker 2: random at of number. Right, twenty minutes, sure, forty minutes

903
00:45:55,640 --> 00:45:59,319
Speaker 2: short like something that is passed. We're not doing high

904
00:45:59,320 --> 00:46:03,759
Speaker 2: in times of the intervals. We're not doing CrossFit class like,

905
00:46:04,000 --> 00:46:05,320
Speaker 2: I mean literally no stopping.

906
00:46:05,880 --> 00:46:09,239
Speaker 3: If this is jogging or whatever. If this is a.

907
00:46:10,920 --> 00:46:16,080
Speaker 2: Twenty minute jiu jitsu role something, these are different physiological

908
00:46:16,160 --> 00:46:18,960
Speaker 2: challenges once a week for that.

909
00:46:20,360 --> 00:46:22,640
Speaker 3: Again, you can combine a bunch of these into the

910
00:46:23,000 --> 00:46:24,719
Speaker 3: same workouts and get a bunch of things knocked on.

911
00:46:25,680 --> 00:46:32,040
Speaker 2: Last two things something that requires high force. Right, Traditionally

912
00:46:32,040 --> 00:46:37,520
Speaker 2: we're to look at weights for this, machines, bands, bells, bars, bodies.

913
00:46:37,680 --> 00:46:38,279
Speaker 1: I'm in for it.

914
00:46:38,960 --> 00:46:43,480
Speaker 2: Yeah, whatever, would like to see that twice a week, right,

915
00:46:43,520 --> 00:46:45,120
Speaker 2: we want to cover all of our joints, all of

916
00:46:45,120 --> 00:46:48,279
Speaker 2: our big muscle groups and mobile patterns and things like that,

917
00:46:49,880 --> 00:46:55,839
Speaker 2: and then one thing that requires high muscular endurance. So

918
00:46:55,880 --> 00:46:59,680
Speaker 2: this is more of your higher repetition in the weight room.

919
00:47:00,400 --> 00:47:07,200
Speaker 2: This could be calisthenics, This could be body weight stuff.

920
00:47:07,400 --> 00:47:10,680
Speaker 2: Something that is more of your traditional you know, thirty

921
00:47:10,719 --> 00:47:15,120
Speaker 2: plus repetitions or a minute plus isometrics or holds.

922
00:47:16,120 --> 00:47:16,239
Speaker 3: In.

923
00:47:16,280 --> 00:47:18,360
Speaker 2: Tons of ways we can do that, and again I

924
00:47:18,360 --> 00:47:19,839
Speaker 2: would like to see that at least once a week

925
00:47:19,880 --> 00:47:24,239
Speaker 2: into the plan, you start taking off those nodes. Man,

926
00:47:24,280 --> 00:47:26,680
Speaker 2: you're pretty resilient. Yeah, Like, there's just not much you

927
00:47:26,719 --> 00:47:30,120
Speaker 2: can't do. Someone wants to throw you one a twenty

928
00:47:30,160 --> 00:47:33,200
Speaker 2: mile hike, you'd make it right because you have the

929
00:47:33,239 --> 00:47:37,160
Speaker 2: steps in, you have the tissue tolerance to be able

930
00:47:37,160 --> 00:47:39,320
Speaker 2: to get through it, and you don't break down. The

931
00:47:39,400 --> 00:47:41,319
Speaker 2: knee doesn't start blowing up on you, right, the low

932
00:47:41,360 --> 00:47:42,040
Speaker 2: back doesn't go.

933
00:47:42,960 --> 00:47:44,719
Speaker 3: You do whatever. Somebody pops in and goes, let's do

934
00:47:44,719 --> 00:47:47,000
Speaker 3: a high rocks this weekend. You get through it.

935
00:47:47,160 --> 00:47:49,160
Speaker 2: Why, if you've done enough strength training, you can go

936
00:47:49,200 --> 00:47:51,840
Speaker 2: four into motion. You've got VO two max capacity, you

937
00:47:51,840 --> 00:47:53,719
Speaker 2: can get to high heart rate. I mean you start

938
00:47:53,719 --> 00:47:55,480
Speaker 2: go one on the list. Hey, let's play a round

939
00:47:55,480 --> 00:47:56,400
Speaker 2: of golf this weekend.

940
00:47:56,640 --> 00:47:56,839
Speaker 1: Yeah?

941
00:47:56,880 --> 00:47:59,400
Speaker 2: Man, why because I'm used to swinging hard? Pop in,

942
00:47:59,480 --> 00:48:03,680
Speaker 2: let's go serve. Okay, whatever, you can do lots of

943
00:48:03,719 --> 00:48:08,120
Speaker 2: stuff and survive it and then not be either injured

944
00:48:08,520 --> 00:48:14,040
Speaker 2: or wrecked for so many days you can't do it again.

945
00:48:14,160 --> 00:48:17,760
Speaker 1: So yeah, it's like prepare your body to do pretty

946
00:48:17,840 --> 00:48:20,839
Speaker 1: much anything. And it also turns out if you do that,

947
00:48:20,840 --> 00:48:22,959
Speaker 1: that's probably gonna help your health in the long run too.

948
00:48:23,560 --> 00:48:25,880
Speaker 3: I will right, like, this is your anti Achilles protocol.

949
00:48:26,080 --> 00:48:27,600
Speaker 1: Yeah, like you do this.

950
00:48:27,600 --> 00:48:29,719
Speaker 2: Stuff, your Achilles has got a much better chance for

951
00:48:29,760 --> 00:48:30,280
Speaker 2: not snapping.

952
00:48:30,480 --> 00:48:35,320
Speaker 1: Yep, I love it all right. Final question, if you

953
00:48:35,360 --> 00:48:38,840
Speaker 1: could be any professional athlete, what sport would you have done?

954
00:48:39,840 --> 00:48:43,520
Speaker 3: It's so cliche, but I'm just being candid.

955
00:48:44,160 --> 00:48:47,160
Speaker 2: Nothing felt as natural as when I started doing combat sports.

956
00:48:47,400 --> 00:48:49,680
Speaker 3: Yeah, I hated wrestling.

957
00:48:49,840 --> 00:48:52,279
Speaker 2: I still think like wrestling is the no offense, the

958
00:48:52,320 --> 00:48:53,319
Speaker 2: dumbest thing.

959
00:48:52,920 --> 00:48:53,319
Speaker 1: I'm saying.

960
00:48:53,320 --> 00:48:55,600
Speaker 3: I don't get it at all. But once I started

961
00:48:55,600 --> 00:48:56,400
Speaker 3: getting into.

962
00:48:57,760 --> 00:49:00,799
Speaker 2: The striking sports and jiu jitsu, I'm like, oh my god,

963
00:49:01,239 --> 00:49:04,080
Speaker 2: Like it's it's.

964
00:49:03,040 --> 00:49:05,439
Speaker 3: Very it feels very, very very good to do those things.

965
00:49:05,480 --> 00:49:08,480
Speaker 2: Yeah, so those ones might have been it probably would

966
00:49:08,520 --> 00:49:12,120
Speaker 2: have been a battle between that and in football.

967
00:49:12,560 --> 00:49:15,799
Speaker 1: Actually, I have a final, final question. Who are the

968
00:49:15,880 --> 00:49:17,839
Speaker 1: toughest athletes you work with?

969
00:49:18,320 --> 00:49:21,040
Speaker 2: I'm going to answer this in two avenues. This is

970
00:49:21,040 --> 00:49:24,759
Speaker 2: a really tremendous question. I've been fortunate to work with

971
00:49:25,520 --> 00:49:29,800
Speaker 2: Tatiana Suarez for many years. I've worked with Brian Ortega

972
00:49:29,840 --> 00:49:32,480
Speaker 2: for many years. You know anything about the UFC. If

973
00:49:32,520 --> 00:49:36,200
Speaker 2: you watched any Brian Ortega fight, you can't tell me

974
00:49:36,200 --> 00:49:39,919
Speaker 2: any baseball players, basketball player, any NFL player is as.

975
00:49:39,800 --> 00:49:41,880
Speaker 3: Tough as that. Now, it's it's wild.

976
00:49:42,560 --> 00:49:46,680
Speaker 2: Tatiana broke her neck when she was getting ready for

977
00:49:46,680 --> 00:49:50,000
Speaker 2: the Olympics and wrestling. There's an HBO documentary on Tatiana.

978
00:49:51,000 --> 00:49:55,000
Speaker 2: It's it's tremendous. She in when she broke her neck.

979
00:49:55,040 --> 00:49:56,920
Speaker 2: On the scans she found she had thyroid cancer.

980
00:49:57,440 --> 00:49:58,080
Speaker 1: Holy shit.

981
00:49:59,000 --> 00:50:02,680
Speaker 2: She comes back tires from wrestling and goes straight into him,

982
00:50:02,280 --> 00:50:08,080
Speaker 2: and then she gets all the way up as undefeated,

983
00:50:08,920 --> 00:50:11,480
Speaker 2: is one fight away from a title fight, and the

984
00:50:11,640 --> 00:50:14,279
Speaker 2: little short version of it is she then gets hurt

985
00:50:14,360 --> 00:50:17,960
Speaker 2: as out for four and a half years, like we

986
00:50:18,280 --> 00:50:23,600
Speaker 2: battled so many things over those years, and then she eventually,

987
00:50:23,760 --> 00:50:26,440
Speaker 2: you know, got back to fighting. So when you look

988
00:50:26,480 --> 00:50:28,440
Speaker 2: at them, like in the moment, who can like take

989
00:50:28,480 --> 00:50:31,279
Speaker 2: an ass whipping more than anyone else? See, you can't

990
00:50:31,320 --> 00:50:34,440
Speaker 2: say anyone categorky more than fighters.

991
00:50:34,840 --> 00:50:38,640
Speaker 1: I like it. One day you and I will be tough, hopefully, hopefully,

992
00:50:39,239 --> 00:50:41,600
Speaker 1: I don't think so we can Joe.

993
00:50:41,640 --> 00:50:43,440
Speaker 2: I'm over here feeling good about myself because I'm doing

994
00:50:43,480 --> 00:50:45,000
Speaker 2: this podcast and I got a little cold and I

995
00:50:45,040 --> 00:50:45,640
Speaker 2: was up all night.

996
00:50:45,719 --> 00:50:49,200
Speaker 3: I'm like, got to this one. You're a champion today, Andy.

997
00:50:49,120 --> 00:50:51,080
Speaker 1: I like it. We'll give you points for that. Well, Andy,

998
00:50:51,080 --> 00:50:51,960
Speaker 1: thanks a lot for coming on.

999
00:50:52,000 --> 00:50:52,160
Speaker 2: Man.

1000
00:50:52,200 --> 00:50:57,239
Speaker 1: This is awesome. Yeah, you're the man. Man. Thank you

1001
00:50:57,280 --> 00:50:59,360
Speaker 1: as always for checking out the show, and many thanks

1002
00:50:59,400 --> 00:51:02,040
Speaker 1: to doctor Andy Gaalpin for jumping on with us and

1003
00:51:02,080 --> 00:51:04,920
Speaker 1: giving us his wisdom. As a reminder, you can find

1004
00:51:05,040 --> 00:51:08,600
Speaker 1: Andy through a Wret, his health company, through Absolute Rest,

1005
00:51:08,719 --> 00:51:11,839
Speaker 1: his sleep company, and via his podcast which is called

1006
00:51:11,880 --> 00:51:16,040
Speaker 1: Perform with Doctor Andy Gallpin. As for two percent, we

1007
00:51:16,080 --> 00:51:19,479
Speaker 1: are dropping new episodes twice a week in your feed,

1008
00:51:19,560 --> 00:51:21,359
Speaker 1: so please keep an eye out for more. And if

1009
00:51:21,400 --> 00:51:24,200
Speaker 1: you have a question for us, we love questions, please

1010
00:51:24,239 --> 00:51:28,239
Speaker 1: send them. You can send them to media at twopct

1011
00:51:28,400 --> 00:51:30,920
Speaker 1: dot com or you can drop them in the YouTube comments.

1012
00:51:31,320 --> 00:51:33,400
Speaker 1: Even better, if you want to give us a voice

1013
00:51:33,400 --> 00:51:35,799
Speaker 1: memo as your question or even in a video, we

1014
00:51:35,840 --> 00:51:37,520
Speaker 1: would love to have that and we will try to

1015
00:51:37,560 --> 00:51:40,879
Speaker 1: answer as many questions as humanly possible. And of course,

1016
00:51:40,920 --> 00:51:44,960
Speaker 1: as always our request please subscribe. It absolutely helps us

1017
00:51:45,400 --> 00:51:48,640
Speaker 1: it is important. And with all that said, since the

1018
00:51:48,680 --> 00:51:50,840
Speaker 1: final reminder, as we close up the show as we

1019
00:51:50,880 --> 00:51:53,560
Speaker 1: always will, how fun don't Die.