Paul Oneid | From Injury to Strength

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Okay, welcome to fifty percent Facts. Paul, Uh, this is

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a long time like coming. I should have done this

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a long time ago. And and I tell you, like

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the moment that I thought about it and didn't do

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it was in twenty eighteen. I went to the Arnold, okay,

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and I had posted some picture or whatever from the

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Arnold and you sent me a DM and you said,

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did Jordie give you the hug that I told him

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to when he saw you?

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And he hadn't.

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But then I saw him like five minutes later, and

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I said, Paul, said, you're supposed to hug me, dude,

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and so he did.

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Perfect. Yeah. I felt the same when I asked you

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on my podcast, I was like, I should have done

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this a long time ago. It's this industry is one

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that has has so many incredible human beings and to

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meet someone who you just vibe with right away and

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then hey, like, let's I always do I always do this.

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I think my podcast is the most selfish podcast in

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the Internet because I just message people who I think

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are cool and I talk to them, and it gives

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me an opportunity because most most of us are really busy.

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So if you say, hey, Jim, you want to hop

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on a phone call and just catch up, I think

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you would probably say yes. I would probably say yes.

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But if I say, I'm going to put it on

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the internet, like yeah, for sure, whenever you whenever you need,

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I got you.

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Yeah. Yeah, No, that's true. That's true.

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That's kind of what I've been doing since excuse me,

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Mike's away and has been away since June. And used

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to have the option of just you know, saying let's

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let's go, let's go put together an episode real quick here,

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and we would not necessarily have a strong idea what

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we're going to talk about. We have like one thin

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topic and we can do forty five minutes to an hour.

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And it was easy, you know. And this way, I

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don't have anybody that I can do that with currently.

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I have some, but you know, people who's whose schedules

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don't stick up with mine, who could sit in and talk,

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you know, sometimes later this month or whatever, there'll be

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more of that. But it means I need to reach

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out to guests and people that I people that I

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should you know, people that I want to talk to

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and that I should have probably should probably have had.

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On the show. A long time ago.

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It's just that we kind of got allergic to doing

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you know, remote recording at some point.

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So listen, I hope I can add some value for

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your audience and teach them whatever I have to teach them.

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Well, only only fifty percent. Yeah, yeah, you know, there's

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no fact checking here at all. That's you don't know

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which fifty percent is true? Perfect, And that that actually

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came from something that Mike said in our in our

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original podcast, Oh okay, and it and it ended up

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being the title of an episode. And then so when

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when he got back together, I said, I, you know,

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I can think of a lot of different names, but

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this is probably the one.

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That gives us the most flexibility.

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Just spowed off about whatever you want.

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Oh exactly exactly.

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So you I remember, had like a pretty serious injury

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not that long ago, past few years.

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Yeah, yeah, So in August of last year, I tore

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both my quads. I was squatting seven fifty at a

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meat and just ended up losing my balance in knee

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wraps and so that when I got to the bottom,

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my hips were a little too far back, and so

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I went when I went to push, my knees were

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right over my feet and my quad tenons. Actually they

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fractured my patellas, so both my patellas shot up ended

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up dumping the bar. Unfortunately, one of the spotters had

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his finger caught on like a tip of his finger

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caught under the bar. So honestly, I was fine until

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I found out he got her hurt, and then I

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was just so distraught because like that, if I'm hurt, okay, fine,

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but if I hurt somebody else, that sucks. Luckily, he's

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a hilarious guy. He actually got a tattoo of a

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nail on his finger because he lost his finger. And

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he left a review on the business. So he was

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at a brewery which cool, really cool meat revenue venue.

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He left a review on the on the brewery that

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was four point nine stars, and the review said, I'll

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always leave a piece of me there. I was like,

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you're too good man, so funny. But yeah. So twenty

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twenty five was a big year of recovery for me

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into twenty twenty six, and you know, it taught me

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a lot about number one. It taught me a lot

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about rehab. Like I already had quite a thick background

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in exercise physiology and strength and conditioning from my experience,

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but really diving into the rehab sciences and especially the

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different modalities of it able to us now was really

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eye opening, and I ended up rehabbing to the point

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where thirteen months later I actually or sorry, I had

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injuries in July, not August, but thirteen months later this August,

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this past August, I actually did a bodybuilding show, my

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second one, and had the best physique I've ever had

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so and my strength is back better than it was before.

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I would say, I haven't had knee pain since the

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end of the rehab, and it's coming from somebody who's

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I'm running three times a week now, rocking once a week, squatting, deadlifting,

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doing a jumping, running, and I have no knee pain

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at all. So the rehab was pretty cool.

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Yeah, I wonder sometimes because some people do sometimes come

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out of rehabs in in you know, better shape, I mean,

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just like generally, but like I'm sure relative to injury

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than they were beforehand, and in terms of like, you know,

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just pain whatever, and I don't, and I wonder, and

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sometimes they're stronger, and sometimes you know, I just wonder

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if it is that focus that you don't necessarily always

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have ahead of time, you know.

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Yeah, I think that's part of it for sure, because

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I mean, some people get injured and it destroys their world.

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They just implode and they quit the sport. For me,

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I ended up quitting the sport, but not because of

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any other reason that I was done right. I had

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been competing since twenty ten. I'd done close to forty meets.

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At that point, I had already been top ten all

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time in two weight classes, and knowing that we were

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going to start a family this year, I'm not willing

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to do the things that I was willing to do

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to get to that level of performance before. So my

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plan was actually to do that meet that I got

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injured at as a tune up. I got injured on

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my third attempt, which I had already squatted that weight

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for a double in prep, so it wasn't going to

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be a hard lift, and then compete at Jordan Wong's

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meet in December and try to break Jeremy Hamilton's Canadian

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squad record. So I wanted to be the best squatter

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in Canada. That was my goal, and then I was

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going to hang it up anyway. But so part of

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it is focus. What I think actually is the biggest

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factor in the reason I was able to come back

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from it in better, better shape, better function. Was when

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you're competing at a high level, when you're doing well,

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even when you're in pain, there is an element of

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ego that won't allow you to step back. There's an

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element of ego that won't allow you to actually stop

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lifting heavy and trying to push your strength and go

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back to building the foundation. So once I had my

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range of motion back, because after you reattach so for

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my specific surgery, they went in they cleaned up the

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bone fragments and then they screwed my pateeller tendons or sorry,

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my quad tendons back to my patilla. You have to

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wait six weeks for those screws to have bone heel

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around them, So I was in a wheelchair for six weeks.

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The first thing you need to do is you need

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to get those tendons mobile again passively. So you need

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to allow them to get that range of motion passively,

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and then you can load it. Once I had my

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range of motion back, it was all foundational stuff that

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we all ignore. It was isometrics, it was blood flow

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restriction training, It was a lot of loaded mobility work.

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And these are the things that we ignore, Like why

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would I perform sixty second isometrics when I can just

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go squat five hundred pounds one I don't think is

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going to get me stronger, but it's going to get

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me more resilient. And I'm like, how can I, as

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a educated individual find a way to blend rehab and

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training together as I progress through this rehab process. And

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it allowed me to get really creative. Luckily, I had

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a phenomenal physical therapist who gave me a lot of

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freedom in the process too. For him, it was more

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so like, Okay, here are the recovery guidelines in terms

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of time, we can be flexible with those. Let's be

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flexible with Instead of doing time, let's do function. So

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if you can match the function level of this benchmark,

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I'll clear you for the next benchmark. And I said okay.

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And I was still seeing him once or twice a week,

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and so we did a lot of blood flow restriction.

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I started doing a ton of isometrics, and I basically

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just started at ten degrees of flexion doing sixty second

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isometrics and either a leg curl or a leg extension

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or a leg press and I would do that every

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single day for two rounds. Took me about thirty minutes,

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so that was part of the rehab. Then once I

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was able to load, I started loading these partial ranges

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of motion, but then also doing full range of motion

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blood flow restriction training for both hamstrings and quads, because

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in my head, I'm like, if I get my hamstrings

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really strong, it's going to relax my quad tendons through

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reciprocal inhibition. So it's okay, cool. And what I found

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is as my hamstrings got stronger, my quad tendons were

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more mobile, beautiful. I was able to open up some

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hip range of motion through some specific breathing drills with

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because I couldn't get into like a lunge position to

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do a traditional hip flexor stretch, so I had to

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get creative and figure, Okay, how do I get some

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rotation out of my hips? How do I get some

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extension out of my hips? Then I was like, okay,

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well I can stand and load. Now I'm going to

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do a ton of hip extension movements like RDL's hip

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thrusts really get my posterior chain as strong as possible.

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And it was super funny. Because as I got leaner

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from my bodybuilding show, my glutes were huge, so it

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just made it made my physique look a bit weird.

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But all of these things put together allowed me to

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rehab to the point where, you know, I was in

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a wheelchair for six weeks. They told me after the wheelchair,

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I was supposed to be in a walker for four weeks.

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I was in a walker for about an hour. Then

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I was supposed to get full range of motion back

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by about week twelve. I had full range of motion

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back by about week eight, and then that week twelve

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Mark I actually did my first bodyweight squad and then

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throughout there it just progress, progress, progress. I was training,

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will say, normally like a bodybuilder. Within about sixteen weeks,

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I was doing like traditional bodybuilder leg days. The hardest

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thing to get back was split squatting. I could do

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Bulgarians because I could offload that back leg, but with

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my back foot on the ground where the force is

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going downward through the patella. That took the longest to

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come back, but it was you know, I'd say five

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months maybe six before I was able to really load that.

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By that point, I was doing a ton of isometrics

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in that position, so that help it out a lot,

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sped it up.

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Yeah, that's that's pretty amazing. I think that.

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People who have not worked with a good physical therapist

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don't understand what a good physical therapist can do.

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Yeah.

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We we actually have the three physical therapists as members

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of the gym.

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Yeah, and I you know there.

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I'm sure there. I know they're all great. I know

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they're all really good. But two of them have worked

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primarily in workers conversation so they see a particular type

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of patient, and the other one works online and he

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works with a lot of athletes and stuff. And uh,

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I worked with him for several months and I had

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I was having so much shoulder pain that I couldn't.

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I couldn't.

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I couldn't press without pain. I couldn't do a curl

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without pain. I couldn't do a row without pain. It

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was just it was it was bad. And he I mean,

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I've paid out of pocket for physical therapy before and

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had good people, but he was literally the just like

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the best. He was like, you know, he did really

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good assessments and we would trial out different exercises to

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see which ones really hit where they needed to, and

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and and we're sustainable, you know. I mean, some things

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you do just in pt can kind of load your

245
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nervous system in a way that you can't keep doing them,

246
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or you have to figure out what what cadence they

247
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should be performed in or whatever. He was really good

248
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at that, And like you know, within an hour or

249
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so of any time that we met, I would get

250
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a text that had like demonstration videos and just a

251
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real RX the whole, the whole thing. And now I

252
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don't have any you know, I don't have any pain

253
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when doing any.

254
00:13:54.039 --> 00:13:54.679
Of that stuff.

255
00:13:55.480 --> 00:13:58.919
I will it'll be tired, you know, it'll be sometimes

256
00:13:58.960 --> 00:14:02.639
just the tiniest bit so after, but not anything like

257
00:14:02.639 --> 00:14:04.600
what I was dealing with before. And it's just it's

258
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that attention to detail and working with the individual client

259
00:14:09.480 --> 00:14:11.320
to try to find a thing that works for them.

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Yeah, this physical therapist was his name's Ryan, and he

261
00:14:15.960 --> 00:14:17.879
did a fantastic job with me. He worked with the

262
00:14:17.879 --> 00:14:19.879
Toronto May Beliefs for a number of years, so he's

263
00:14:20.080 --> 00:14:22.919
used to that high performance athlete, but he had never

264
00:14:22.960 --> 00:14:26.000
worked with anyone who was enhanced. He had never worked

265
00:14:26.039 --> 00:14:30.679
with anyone who was using peptides, and I kinda we

266
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took the approach of He provided the evidence based we'll

267
00:14:35.080 --> 00:14:39.639
call it rehab plan and the exercises and functional benchmarks

268
00:14:39.679 --> 00:14:41.759
that I had to meet, and then what I would

269
00:14:41.799 --> 00:14:44.360
do is I would take that home. I would rewrite

270
00:14:44.360 --> 00:14:47.320
them in terms of what I wanted to do, and

271
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then we would compare notes. And he said, listen, as

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long as you're not in pain, and as long as

273
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your function continues to improve, you have my clearance to

274
00:14:56.320 --> 00:14:58.679
push it. I understand you. You know what you're doing,

275
00:14:59.399 --> 00:15:01.679
and you know we would go in and there was

276
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a few, like the soft tissue work I think you

277
00:15:04.039 --> 00:15:06.559
can't get away from. You have to do it, especially

278
00:15:06.600 --> 00:15:10.480
in a rehab scenario, because once you cut into a tissue,

279
00:15:10.480 --> 00:15:14.399
whether it be a muscle or a tendon, that tissue

280
00:15:14.440 --> 00:15:17.000
is different. Like even now, my quad tendons are really

281
00:15:17.039 --> 00:15:22.679
thick because when you injure a tendon, it actually loses

282
00:15:22.720 --> 00:15:27.519
the ability to absorb and express water sot tendons. When

283
00:15:27.519 --> 00:15:30.240
most people don't understand, attendon is not an inert tissue.

284
00:15:30.279 --> 00:15:34.799
It's actually hydraulic. So when that tendon is injured or healing,

285
00:15:35.440 --> 00:15:37.960
it absorbs a ton of water and gets really stiff.

286
00:15:39.480 --> 00:15:46.039
So those isometrics actually served to teach that tendon to

287
00:15:46.200 --> 00:15:49.399
hold tension and allow water in and out in a

288
00:15:49.480 --> 00:15:55.039
stable position. And once we got into more movement and

289
00:15:55.080 --> 00:15:57.720
things like that, taking into account, that's six weeks I

290
00:15:57.720 --> 00:15:59.639
was in a wheelchair. I wasn't just in a wheelchair

291
00:15:59.679 --> 00:16:03.720
doing I was doing muscle stem four times a day.

292
00:16:04.200 --> 00:16:06.480
I had a home PEMF unit, and for people who

293
00:16:06.519 --> 00:16:10.120
aren't familiar with PMF is it's pulse electromagnetic field, So

294
00:16:10.200 --> 00:16:15.279
it looks like a little like a cylinder and put

295
00:16:15.320 --> 00:16:17.840
the injured joint or you put it around whatever part

296
00:16:17.840 --> 00:16:22.320
of your body is injured, and it increases cellular metabolism,

297
00:16:22.360 --> 00:16:24.559
so you produce more atp and more blood flow and

298
00:16:24.559 --> 00:16:27.360
it helps to clear inflammation. So I was in that

299
00:16:27.399 --> 00:16:30.519
thing four hours a day. I was doing passive blood

300
00:16:30.519 --> 00:16:34.840
flow restriction, which for anyone listening who's never done blood

301
00:16:34.840 --> 00:16:37.240
flow restriction work before, people think it's like, oh, you're

302
00:16:37.240 --> 00:16:39.919
just trying to get a big pump. Well, no, what

303
00:16:39.960 --> 00:16:43.000
you're doing is you're putting a tourniquet around a joint

304
00:16:43.279 --> 00:16:46.600
or near a muscle so that you prevent venus return,

305
00:16:46.679 --> 00:16:49.840
which means as you perform the movement, the blood can't

306
00:16:50.039 --> 00:16:54.519
exit the limb, and what that does is it essentially

307
00:16:54.600 --> 00:16:59.279
creates an amplified exercise stimulus. Because one of the reasons

308
00:16:59.279 --> 00:17:03.519
why your muscle atrophy after a surgery is they're not moving,

309
00:17:04.039 --> 00:17:07.880
so they have very low glucose and insulin sensitivity because

310
00:17:07.880 --> 00:17:13.000
your gluten flour receptors down regulate, so your body is

311
00:17:13.039 --> 00:17:16.519
just not able to send glucose to that muscle, so

312
00:17:16.599 --> 00:17:20.799
at atrophies. But if you even passively cut off blood

313
00:17:20.839 --> 00:17:25.920
flow to an area, those metabolites from its metabolism, those

314
00:17:26.000 --> 00:17:29.839
waste products that we build up through contractions will build up,

315
00:17:30.319 --> 00:17:35.039
and so you prevent that down regulation in insulin sensitivity,

316
00:17:35.200 --> 00:17:38.240
so you can prevent atrophy. Even after I got out

317
00:17:38.279 --> 00:17:41.079
of the wheelchair, I still had quite a good amount

318
00:17:41.119 --> 00:17:43.880
of muscle bulk to the quad. It didn't atrophy as

319
00:17:43.920 --> 00:17:46.519
much as I thought it would, so I was in

320
00:17:46.559 --> 00:17:49.279
a better position when I was able to actually start moving.

321
00:17:49.359 --> 00:17:51.559
And then once I was able to start moving, that

322
00:17:51.599 --> 00:17:55.519
blood flow restriction. I was doing it while walking. Oh okay,

323
00:17:55.920 --> 00:17:58.799
just walking, So fifteen minutes of walking with the blood

324
00:17:58.799 --> 00:18:01.680
flow restriction a couple times a day and then take

325
00:18:01.720 --> 00:18:04.440
it off. Anything I could do to create some sort

326
00:18:04.480 --> 00:18:07.680
of exercise stimulus. I would do so, even when I

327
00:18:07.720 --> 00:18:09.119
was in the bed, I would put the blood floor

328
00:18:09.160 --> 00:18:11.119
restriction on, and then I would put the muscle stem

329
00:18:11.160 --> 00:18:13.559
on because the muscle stem would flex my muscles in

330
00:18:14.039 --> 00:18:17.200
a stable position, and then the blood flow restriction would

331
00:18:17.240 --> 00:18:19.920
prevent that venus return, so I get a better exercise

332
00:18:19.960 --> 00:18:24.880
stimulus from it. The muscle stem also served to prevent

333
00:18:25.119 --> 00:18:28.359
nervous system down regulation to the area, because when you're injured,

334
00:18:28.759 --> 00:18:31.599
your brain says, I cannot send a stimulus to this

335
00:18:31.759 --> 00:18:35.720
muscle because if I flex it, it'll explode. That's a

336
00:18:35.720 --> 00:18:38.400
good thing, it's a protective mechanism, right, but it's also

337
00:18:38.440 --> 00:18:41.519
going to atrophy your muscle. So preventing that. So I

338
00:18:41.559 --> 00:18:44.240
did all of that stuff. At any given point during

339
00:18:44.240 --> 00:18:48.039
that six weeks, I was doing rehab eight hours a day. Goodness,

340
00:18:48.119 --> 00:18:50.599
So I had this I was sleeping in a hospital bed.

341
00:18:50.640 --> 00:18:52.799
I was in a hospital bed in my office because

342
00:18:52.880 --> 00:18:54.519
the house we were living in, my office was on

343
00:18:54.559 --> 00:18:56.279
the main floor and I couldn't go up the stairs.

344
00:18:57.200 --> 00:18:59.640
So I had this table that would slide across me

345
00:18:59.680 --> 00:19:01.559
and I could work on my laptop and be on

346
00:19:01.599 --> 00:19:03.640
the muscle stammer. Be on my laptop and be in

347
00:19:03.680 --> 00:19:06.519
the PEMF or be on my laptop and do the BFR.

348
00:19:06.960 --> 00:19:09.640
And then every couple hours I would slide the laptop away,

349
00:19:09.799 --> 00:19:13.880
do my my leg raises, my hip extensions, my you know,

350
00:19:13.920 --> 00:19:16.160
all this, all the rehabby stuff that I was supposed

351
00:19:16.200 --> 00:19:20.119
to do. I would slide my laptop across keep working.

352
00:19:20.720 --> 00:19:23.079
So I didn't. I didn't stop working even you know,

353
00:19:23.200 --> 00:19:27.240
the the eight hours or so before my surgery, when

354
00:19:27.240 --> 00:19:29.200
I was laying in the hospital bed, I was like, Wow,

355
00:19:29.240 --> 00:19:32.039
I guess I'll do all my chickens for today. And

356
00:19:32.160 --> 00:19:34.200
that's the beauty of I mean online coaching is I

357
00:19:34.200 --> 00:19:38.359
didn't lose any money, which is great. Yeah, so I

358
00:19:38.440 --> 00:19:40.519
just took it. I took the rehabit seriously as I

359
00:19:40.519 --> 00:19:44.839
would take training for any meat, probably more seriously. And

360
00:19:44.880 --> 00:19:49.200
then because the rehab itself was so foundational to functional

361
00:19:49.240 --> 00:19:54.319
patterns like functional capacity of the muscle other than getting

362
00:19:54.359 --> 00:19:56.599
that range of motion back under load, I didn't really

363
00:19:56.599 --> 00:19:59.720
have any pain once I did, and my mobility is

364
00:19:59.759 --> 00:20:02.160
better than it ever has been because I was training

365
00:20:02.200 --> 00:20:07.880
so many end ranges right, And when I got back

366
00:20:07.920 --> 00:20:11.279
to actually like pushing training, you feel like a newbe again.

367
00:20:11.839 --> 00:20:14.319
It's like, it's so motivating. I remember the first couple

368
00:20:14.279 --> 00:20:17.359
of sessions, like first session doing leg curls, I did

369
00:20:17.400 --> 00:20:21.440
like forty pounds for twelve reps. And then three days later,

370
00:20:21.519 --> 00:20:23.759
because I was training that, I basically did like a

371
00:20:23.799 --> 00:20:26.599
week an a leg workout and a b leg workout

372
00:20:26.640 --> 00:20:30.519
every other day. When I got back to that a workout,

373
00:20:30.519 --> 00:20:33.000
it was forty pounds for twenty one reps. So I

374
00:20:33.039 --> 00:20:36.880
almost doubled my reps in three days. And I was like, well,

375
00:20:36.880 --> 00:20:39.000
this is awesome. If I can keep doubling my reps

376
00:20:39.000 --> 00:20:41.359
over this top be this strong at this point in time,

377
00:20:41.400 --> 00:20:46.319
I'm idiot, that's not how it works. But definitely got

378
00:20:46.400 --> 00:20:50.200
definitely got a lot stronger. So returning back to your question,

379
00:20:50.279 --> 00:20:54.440
I think the biggest thing preventing people who are in

380
00:20:54.519 --> 00:20:59.559
pain although performing at a high level, is pulling back

381
00:20:59.799 --> 00:21:03.359
and actually working on the foundational things that will improve

382
00:21:03.400 --> 00:21:09.599
their resilience underload, primarily isometrics and or long duration sets,

383
00:21:09.920 --> 00:21:13.839
so using BFR and doing you know, two minute sets,

384
00:21:14.200 --> 00:21:15.759
because those are the things that are actually going to

385
00:21:15.839 --> 00:21:20.799
improve tendon resilience. And then also training full ranges of emotion.

386
00:21:20.920 --> 00:21:22.519
And when I say full ranges of emotion, I mean

387
00:21:22.599 --> 00:21:29.119
like deep extended ranges of emotion because of ego. Another

388
00:21:29.160 --> 00:21:31.759
thing I could touch on too, is an area that

389
00:21:31.880 --> 00:21:35.599
I really wanted to research because so when I went

390
00:21:35.640 --> 00:21:37.559
in for my surgery and they did all the imaging,

391
00:21:39.079 --> 00:21:45.240
they're like, you know, your tendons are sclerotic, and what

392
00:21:45.279 --> 00:21:49.519
that means is is that they're very stiff. And I

393
00:21:49.559 --> 00:21:54.279
was like, well, sclerotic doesn't sound good. That's a very

394
00:21:54.559 --> 00:21:58.440
bad connotation. What does that actually mean? And it means

395
00:21:58.440 --> 00:22:01.119
that tendon stiff And over time, what I came to

396
00:22:01.160 --> 00:22:04.519
realize that long term testosterone use or to saster one supplement,

397
00:22:04.920 --> 00:22:11.559
to saster on replacement can lead to decreased tendon I

398
00:22:11.559 --> 00:22:15.599
guess the word would be malleability, or it increases tendon

399
00:22:15.640 --> 00:22:22.079
stiffness because you have increased collision deposits. And I was like, well,

400
00:22:22.440 --> 00:22:26.119
if we look how many guys you know, thirty five

401
00:22:26.200 --> 00:22:31.559
plus who have been using performance enhancing drugs tear something almost.

402
00:22:31.200 --> 00:22:33.440
All of them all yeah, okay.

403
00:22:33.920 --> 00:22:37.319
I was like, huh interesting. So if I have thicker

404
00:22:37.400 --> 00:22:42.839
tendons that aren't as flexible, and then the training that

405
00:22:42.880 --> 00:22:46.880
I'm doing is also very high tension, which also increases

406
00:22:47.119 --> 00:22:52.000
tendon stiffness. That's like the perfect recipe if someone isn't

407
00:22:52.039 --> 00:22:55.880
training and ranges of motion to tear something. So I

408
00:22:55.880 --> 00:23:00.000
think there's something here. And what I came to realize is,

409
00:23:00.039 --> 00:23:04.519
especially with the isometric work, is that combining isometrics with

410
00:23:04.680 --> 00:23:08.880
extended ranges of motion can help to either maintain or

411
00:23:08.960 --> 00:23:14.039
reverse that tendon stiffness. And so I started doing it

412
00:23:14.079 --> 00:23:17.000
in all of my training. So if I was doing

413
00:23:17.480 --> 00:23:20.920
let's say a bench press or a Dumbell bench pressing,

414
00:23:22.279 --> 00:23:24.559
I would do I mixed it up. I got really

415
00:23:24.640 --> 00:23:26.200
creative with how I did it. So if I was

416
00:23:26.240 --> 00:23:29.559
doing my first set of that movement really heavy, well,

417
00:23:29.599 --> 00:23:31.839
all of my back down work I would do with

418
00:23:32.039 --> 00:23:35.920
really long pauses at the bottom. If I was doing

419
00:23:36.000 --> 00:23:39.559
leg presses, I got really strong at leg presses relatively

420
00:23:39.640 --> 00:23:42.599
quickly because there's a more comfortable, controlled movement. So I

421
00:23:42.640 --> 00:23:44.119
was like, I don't want to load this as heavy,

422
00:23:44.240 --> 00:23:46.839
So I would do my first set with that extended

423
00:23:46.880 --> 00:23:48.359
pause in the bottom so I didn't have to use

424
00:23:48.359 --> 00:23:50.799
as much weight. And then when I was fatigued from

425
00:23:50.799 --> 00:23:52.640
that first set, I would keep the weight the same

426
00:23:52.720 --> 00:23:54.759
and then I would remove the pause and say to

427
00:23:55.160 --> 00:23:58.160
try to exceed the wraps from the first set, and

428
00:23:58.200 --> 00:24:00.680
then I was like, huh, what if I could do

429
00:24:00.839 --> 00:24:04.079
different intensifying strategies with that. So I started doing, Okay,

430
00:24:04.440 --> 00:24:07.480
we'll do five normal reps, and then on the fifth rep,

431
00:24:07.920 --> 00:24:11.200
I'll hold the stretch for five seconds, and then I'll

432
00:24:11.200 --> 00:24:13.680
hold the contraction for five seconds, and then I'll do

433
00:24:13.720 --> 00:24:17.960
five more normal reps. And I got these really like

434
00:24:18.039 --> 00:24:20.160
eclectic rep schemes that I kind of came up with

435
00:24:20.160 --> 00:24:22.680
in my head. Even like, I'm working with a guy

436
00:24:22.720 --> 00:24:26.240
right now with a shoulder injury. So he's doing a

437
00:24:26.319 --> 00:24:30.559
chaos bench press with the earthquake bar. So his first

438
00:24:30.599 --> 00:24:33.599
set he's doing a thirty second hold at the bottom

439
00:24:33.680 --> 00:24:37.440
on his first rep, and then ten reps. His second set,

440
00:24:37.599 --> 00:24:40.480
he's doing three second pauses every rep, so it's that

441
00:24:40.559 --> 00:24:43.400
same thirty seconds of isometric, but instead of doing it

442
00:24:43.440 --> 00:24:45.519
all at the beginning, he's spreading it out over the set,

443
00:24:46.119 --> 00:24:49.000
and then the third set he has no isometric and

444
00:24:49.039 --> 00:24:51.119
he's just trying to get as many reps as he can.

445
00:24:51.599 --> 00:24:55.839
So all of these different strategies serve a purpose because

446
00:24:55.880 --> 00:24:58.880
that isometric hold in that bottom position is increasing his

447
00:24:58.880 --> 00:25:03.000
appropriate reception in that bottom position. It's increasing his tendon resilience.

448
00:25:03.359 --> 00:25:06.079
It's giving him more exposure to end ranges of motion

449
00:25:06.160 --> 00:25:10.200
where we tend to get hurt, and because typically in

450
00:25:10.200 --> 00:25:14.000
those stretch positions is where we lose positioning, it's improving

451
00:25:14.000 --> 00:25:18.119
his technique. And I started doing more and more of

452
00:25:18.160 --> 00:25:21.039
my clients and I'm just seeing all of these phenomenal results.

453
00:25:21.119 --> 00:25:25.640
No one's getting hurt, everyone's reporting better mobility, less pain.

454
00:25:26.000 --> 00:25:28.160
They don't need to warm up for thirty minutes at

455
00:25:28.160 --> 00:25:30.880
a time before they get under a bar, and all

456
00:25:30.920 --> 00:25:33.359
the same things that I noticed with myself through the rehab,

457
00:25:33.599 --> 00:25:36.279
I'm seeing with my clients. And I'm not going to

458
00:25:36.319 --> 00:25:37.960
take full credit for this. I had a lot of

459
00:25:38.000 --> 00:25:41.480
amazing people help me out with learning about these things.

460
00:25:41.519 --> 00:25:45.200
Doctor Danny Lamartine, who is actually my coach leading into

461
00:25:45.279 --> 00:25:48.079
the surgery, taught me a ton. She's a physical therapist

462
00:25:48.119 --> 00:25:52.119
and an IFBB pro. She's also all time i think,

463
00:25:52.160 --> 00:25:55.079
top five all time female competitor at one twenty three

464
00:25:55.160 --> 00:25:58.640
in powerlifting. Doctor Mike T. Nelson would really help me

465
00:25:58.680 --> 00:26:03.079
a lot. He's a very famous researcher and author. Doctor

466
00:26:03.160 --> 00:26:05.559
Dylan Seely was phenomenal as well, with a lot of

467
00:26:05.559 --> 00:26:08.599
the breathing stuff and hip rotation stuff. So I had

468
00:26:08.599 --> 00:26:10.480
a lot of help. And that's one thing I'm not

469
00:26:10.519 --> 00:26:12.759
afraid to ask for help, especially when I don't have

470
00:26:12.839 --> 00:26:17.000
the answers. But I'm also a really exploratory person. I

471
00:26:17.480 --> 00:26:19.279
like to use myself as a guinea pig, as a

472
00:26:19.279 --> 00:26:22.880
lot of us do. And yeah, it was just really fun.

473
00:26:28.839 --> 00:26:31.039
You know, it's funny that you put it like that

474
00:26:31.119 --> 00:26:36.440
because I, you know, being my age and having like

475
00:26:37.799 --> 00:26:41.599
adopting powerlifting when I was over forty, which is not

476
00:26:41.680 --> 00:26:46.240
a thing I usually would suggest. And you know, in

477
00:26:46.279 --> 00:26:49.720
the in the geared era, heavier weights than I would

478
00:26:49.720 --> 00:26:52.599
normally have been exposed to all that stuff. I mean

479
00:26:52.640 --> 00:26:56.519
obviously I had I had, I had issues. I had

480
00:26:56.599 --> 00:27:02.400
a hamstring tendon issue. I had, uh, I had super

481
00:27:02.400 --> 00:27:06.480
Spanadas tendon like with whole punch tears and calcium deposits

482
00:27:06.519 --> 00:27:08.680
and and all that stuff that's not that's not even

483
00:27:08.720 --> 00:27:12.960
the slight that hurts the side that side. Like I

484
00:27:13.000 --> 00:27:16.000
was like scheduled for surgery and I said, you know what,

485
00:27:16.079 --> 00:27:19.119
I'm not doing it. I just the the success rate

486
00:27:19.200 --> 00:27:22.519
is just not good enough for me to put myself through.

487
00:27:22.319 --> 00:27:25.799
That super Spanadas and brutal. It's so tedious that muscle

488
00:27:25.839 --> 00:27:29.119
has such bad blood flow. Yeah. I had one of

489
00:27:29.119 --> 00:27:32.200
my clients who who had it done and the rehab

490
00:27:32.319 --> 00:27:34.240
was just really really tedious.

491
00:27:34.720 --> 00:27:37.000
Yeah, that's what I could see coming as like, if

492
00:27:37.000 --> 00:27:38.720
I'm gonna have to do a bunch of pete for

493
00:27:38.799 --> 00:27:40.799
it anyway, I might as well just do it now

494
00:27:41.079 --> 00:27:43.480
and see what the outcome is. And and and part

495
00:27:43.519 --> 00:27:46.799
of it was just not loading it the way I

496
00:27:46.839 --> 00:27:50.359
was loading it before, and over time that and so

497
00:27:50.559 --> 00:27:53.319
I mean it's I probably stronger now. And it's been

498
00:27:53.400 --> 00:27:55.720
it's been a few years since I since since I

499
00:27:55.839 --> 00:27:59.279
was dealing with that, but and then rehabbing the other

500
00:27:59.319 --> 00:28:03.279
side it, I'm probably stronger now. You know the press

501
00:28:03.359 --> 00:28:06.160
that I've been a really long, really really long time.

502
00:28:07.640 --> 00:28:11.119
But I you know, I was talking about the physical

503
00:28:11.160 --> 00:28:13.920
therapist that I work with. But I talked to a

504
00:28:13.960 --> 00:28:16.440
lot of people when I when I was like, okay,

505
00:28:16.480 --> 00:28:19.279
I need to actually like get I own a gym.

506
00:28:19.319 --> 00:28:21.279
I've owned a gym for years. How serious have I've

507
00:28:21.319 --> 00:28:24.599
been here? And the answer was not very really And

508
00:28:24.599 --> 00:28:26.880
and you know, part of it is that you know,

509
00:28:26.920 --> 00:28:30.160
it's a it's running a business is a drain in

510
00:28:30.200 --> 00:28:32.880
a hassle, you know a lot of the time, and

511
00:28:33.039 --> 00:28:36.480
sometimes there isn't like the counterbalancing joy sometimes there is.51200:28:37.319 --> 00:28:39.240



And I think I just kind.51300:28:39.119 --> 00:28:41.279



Of resented it some and I was like, well, fuck it,51400:28:41.319 --> 00:28:45.480



I'm not doing that. And but you know, earlier this year,51500:28:45.559 --> 00:28:47.920



I was like, I really really have to get serious51600:28:47.960 --> 00:28:50.720



about it. I want to I want to get my51700:28:50.759 --> 00:28:54.880



body weight down into closer to where I was before51800:28:54.920 --> 00:28:57.599



I started powerlifting, and I want to get in better51900:28:57.599 --> 00:28:58.359



shape and whatever.52000:28:58.759 --> 00:28:59.920



And I have like.52100:29:00.079 --> 00:29:03.160



Three, four or five people that I talked to about52200:29:03.319 --> 00:29:06.480



different aspects of it and get different different views. I52300:29:06.519 --> 00:29:08.319



have my own views about what I want to do52400:29:08.960 --> 00:29:14.160



and have sort of cobble together what I'm doing now,52500:29:14.880 --> 00:29:17.640



and I'm I'm pretty comfortable with it, honestly, and I'm not.52600:29:17.720 --> 00:29:20.759



I don't like, I don't. I don't resent my gym52700:29:20.799 --> 00:29:23.480



the same way I did before. But I but I52800:29:23.519 --> 00:29:24.200



also don't.52900:29:24.519 --> 00:29:26.920



I don't. It's not a drain on me to do it.53000:29:26.440 --> 00:29:30.559



It was like, and I think that one of the53100:29:30.599 --> 00:29:34.759



things that people don't understand when they start committing to53200:29:35.240 --> 00:29:40.799



you know, diet changes, lifestyle changes, whatever, and being in53300:29:40.839 --> 00:29:43.480



the gym with frequency and all that stuff is that53400:29:43.640 --> 00:29:46.680



it isn't a short period of time that you're talking about.53500:29:47.200 --> 00:29:52.039



You know, I understand the industry indulges in in twelve53600:29:52.079 --> 00:29:53.359



week challenges.53700:29:52.960 --> 00:29:53.680



In order to.53800:29:55.160 --> 00:30:00.480



Generate leads a lot of the time and customer acquisition. Yeah,53900:30:00.559 --> 00:30:06.359



but the reality is that it's a lifetime commitment you're54000:30:06.400 --> 00:30:08.400



going to just you know, if you're going to get54100:30:08.440 --> 00:30:10.920



into good shape and stay in good shape. There isn't54200:30:10.960 --> 00:30:18.400



a moment where you can't be intentional about it.54300:30:17.119 --> 00:30:23.279



It's really interesting to me because my personality is such54400:30:23.359 --> 00:30:26.400



that I try to find the good in everything. So54500:30:27.440 --> 00:30:30.400



when you talk about twelve week challenges, we will never54600:30:30.519 --> 00:30:33.200



run twelve week challenges with Master Athletic Performance because it54700:30:33.240 --> 00:30:37.039



doesn't align with our core values. But do I see54800:30:37.200 --> 00:30:40.599



a world in which that could potentially benefit somebody. Yeah,54900:30:40.640 --> 00:30:42.839



if it's set up properly, if it's set up so55000:30:42.880 --> 00:30:46.680



that these twelve weeks teach you the foundational habits required55100:30:46.720 --> 00:30:52.039



to maintain them. But the problem is is typically challenges55200:30:52.039 --> 00:30:54.079



are set up in a way where it's almost like55300:30:54.160 --> 00:30:57.599



a shotgun approach to fitness, where you do all the55400:30:57.640 --> 00:31:02.119



things all the time, and it's completely unsustainable. So either55500:31:02.200 --> 00:31:04.839



people drop off and you have high attrition rates, or55600:31:05.920 --> 00:31:08.759



people just can't maintain the habits that got them to55700:31:08.799 --> 00:31:11.680



where they are, and that's why they do challenges around55800:31:11.759 --> 00:31:15.839



the holidays because there's this massive motivation for the new year,55900:31:16.519 --> 00:31:18.960



or they do challenges in the summer when typically the56000:31:19.079 --> 00:31:22.079



kids aren't like are kind of out of the way56100:31:22.240 --> 00:31:24.960



or like at summer camp or whatever, and people's schedules56200:31:25.000 --> 00:31:29.599



are a little bit more open. And what I've personally56300:31:29.680 --> 00:31:33.039



found like with regards to the sales process. Obviously I've56400:31:33.079 --> 00:31:35.519



run mass athletic performance for ten years now, I've been56500:31:35.519 --> 00:31:38.759



coaching for twenty. I also mentor other coaches on how56600:31:38.799 --> 00:31:41.359



to build their businesses. And what I've found to be56700:31:41.359 --> 00:31:44.119



the most impactful when it comes to building a sustainable56800:31:44.160 --> 00:31:49.839



business is not selling a product, but selling a relationship.56900:31:50.480 --> 00:31:53.599



So I think it's really important to engage your clients57000:31:53.599 --> 00:31:55.920



at every step of the process, from the moment they're57100:31:55.960 --> 00:31:58.519



exposed to your content to the moment they start coaching,57200:31:58.599 --> 00:32:02.640



and then that onboarding process and thereafter how involved can57300:32:02.720 --> 00:32:04.720



you get this person in the process, because you're not57400:32:04.759 --> 00:32:09.240



selling a product, you're actually selling a transformation of identity. Right,57500:32:09.319 --> 00:32:13.880



those people who are most successful in losing weight, gaining muscle.57600:32:14.559 --> 00:32:18.759



They don't do things perfectly, they do things mostly right57700:32:18.960 --> 00:32:21.920



most of the time for a really long time. To me,57800:32:22.000 --> 00:32:25.079



that's what consistency means. Consistency doesn't mean that you're perfect57900:32:25.079 --> 00:32:29.960



all the time. Consistency means that you're somewhat good most58000:32:30.000 --> 00:32:33.720



of the time for a really long time. And if58100:32:33.759 --> 00:32:36.720



you can pitch people on, hey, I'm going to meet58200:32:36.759 --> 00:32:39.279



you where you are and I'm actually going to show58300:32:39.319 --> 00:32:42.759



you what you're capable of, because most people will say58400:32:43.200 --> 00:32:46.880



I want to lose ten pounds. But using myself as58500:32:46.880 --> 00:32:51.160



an example, so I've recently pivoted my training quite heavily58600:32:51.240 --> 00:32:56.359



more towards aerobic work, more towards we'll call it functional training,58700:32:56.400 --> 00:33:00.880



where I'm moving my body through space, farmers, carry sled walks,58800:33:00.920 --> 00:33:04.640



strong man stuff, and then getting back into running. And58900:33:04.680 --> 00:33:06.960



you would say, well, oh yeah, Paul, that's easy because59000:33:06.960 --> 00:33:09.359



you want to compete in tactical games. I'm like, yep,59100:33:09.440 --> 00:33:12.279



I do only because for me, having an end goal59200:33:12.799 --> 00:33:16.279



allows me to create structure. But my true motivation for59300:33:16.359 --> 00:33:18.279



my training pivot is that we want to start a59400:33:18.319 --> 00:33:20.599



family and I couldn't play on the ground with my59500:33:20.680 --> 00:33:25.200



kids at two hundred and fifty pounds powerlifting, and one59600:33:25.240 --> 00:33:27.359



of the main thoughts that I had in my head.59700:33:27.359 --> 00:33:29.920



I remember laying in the hospital bed waiting for surgery,59800:33:29.960 --> 00:33:33.839



looking at my wife. She was completely distraught, and I thought,59900:33:34.839 --> 00:33:37.279



if I can't play on the ground with our kids60000:33:37.319 --> 00:33:41.480



because of this, I'm a piece of shit. And so60100:33:41.640 --> 00:33:44.440



that thought is my main motivator. And so when we're60200:33:44.440 --> 00:33:46.920



talking to our clients, we're really trying to get down60300:33:46.960 --> 00:33:52.319



to what's the deep motivation within them to create change,60400:33:52.400 --> 00:33:55.359



And it's up to us to create a structure and60500:33:55.440 --> 00:33:58.359



a runway of progression to get them from where they60600:33:58.359 --> 00:34:00.720



are to where they want to be well capitalizing on60700:34:00.799 --> 00:34:04.319



that true motivation. You know, I've got on a call60800:34:04.359 --> 00:34:08.400



with a prospective client yesterday, fifty three year old woman60900:34:08.440 --> 00:34:12.480



who's on hormone replacement and she just feels like completely61000:34:12.559 --> 00:34:15.199



run down, riddled with stress and knows that she needs61100:34:15.199 --> 00:34:17.960



to improve her health. Why does she want to improve61200:34:17.960 --> 00:34:22.039



her health? Lo and behold, she's going to be a grandmother, right.61300:34:22.119 --> 00:34:25.320



So it's never the ten pounds, And I think people61400:34:25.400 --> 00:34:29.159



will capitalize their marketing on that surface level goal. But61500:34:29.280 --> 00:34:32.280



the way to build a sustainable business is to set61600:34:32.360 --> 00:34:36.280



up a structure of relationship that allows you to get61700:34:36.320 --> 00:34:38.679



deeper with that client, get them to open up, get61800:34:38.760 --> 00:34:41.920



them to be vulnerable with you, get them to trust61900:34:42.000 --> 00:34:45.679



you enough so that you can get them on the62000:34:45.719 --> 00:34:48.920



way to actually the person they want to become, not62100:34:49.039 --> 00:34:51.199



just the short term result they want to achieve.62200:34:53.920 --> 00:34:57.320



That makes a lot of sense, that's for sure. It is.62300:34:58.840 --> 00:35:01.519



It is easy for people who are who want to62400:35:01.559 --> 00:35:04.000



lose weight to get caught up in the scale part62500:35:04.000 --> 00:35:04.159



of it.62600:35:04.480 --> 00:35:07.559



Yeah, and it's.62700:35:07.239 --> 00:35:10.559



It's not where most people who don't have like a62800:35:10.679 --> 00:35:13.760



lot of weight to lose people who are, you know,62900:35:14.079 --> 00:35:16.239



people who are are very obese.63000:35:16.360 --> 00:35:18.599



That's it. Obviously, the scale is a big.63100:35:18.480 --> 00:35:18.840



Part of it.63200:35:18.840 --> 00:35:22.880



It's very important for people who have you know, ten63300:35:22.960 --> 00:35:23.800



twenty thirty.63400:35:23.599 --> 00:35:24.360



Pounds to lose.63500:35:26.440 --> 00:35:30.840



You you, if you're actually training, you actually recomp a fair63600:35:30.880 --> 00:35:34.159



amount and the scale might not move very much for63700:35:34.199 --> 00:35:37.800



a while, and you can't really you can't really get63800:35:37.840 --> 00:35:40.960



caught up in that. And I know that intellectually. And63900:35:41.079 --> 00:35:44.000



yet in the time that I've been, you know, trying64000:35:44.000 --> 00:35:47.320



to trying to cut down, and it's not like I64100:35:47.320 --> 00:35:50.199



haven't been in a calorie difference since you know, may64200:35:50.519 --> 00:35:53.519



because I have, but it's not it's not being quick.64300:35:53.599 --> 00:35:57.440



And then like about a month ago, a little maybe, yeah,64400:35:57.440 --> 00:35:59.159



a little bit more than a month ago, I did64500:35:59.159 --> 00:36:01.159



a I did a deck before I started, and then64600:36:01.159 --> 00:36:04.599



I did another one at four months and I had64700:36:04.800 --> 00:36:09.239



lost nineteen pounds of fat and recount six pounds of muscle.64800:36:09.400 --> 00:36:11.320



It's like, okay, well, that's why the scale hasn't moved.64900:36:11.440 --> 00:36:14.199



Yeap, for sure. And so there's a lot of different65000:36:14.199 --> 00:36:16.920



ways that we can work with clients on that sort65100:36:16.960 --> 00:36:20.920



of mentality shift around the scale. I like, especially with65200:36:20.960 --> 00:36:25.039



my weight loss clients. Usually it's females. I'll say, hey, listen,65300:36:25.199 --> 00:36:27.760



if your weight didn't change from the where it is today,65400:36:28.159 --> 00:36:30.480



but when you looked in the mirror you had the65500:36:30.519 --> 00:36:33.679



best body you've ever had, would that change how you felt?65600:36:34.559 --> 00:36:37.599



And unequivocally they say no. I'm like cool. So we65700:36:37.639 --> 00:36:40.400



can establish that the weight on the scale isn't the issue.65800:36:40.639 --> 00:36:43.280



We're trying to work on losing fat and building muscle,65900:36:44.119 --> 00:36:46.840



and they say okay, yeah for sure. And then I'm66000:36:46.880 --> 00:36:49.280



a big educator. I love teaching people about this sort66100:36:49.280 --> 00:36:53.440



of stuff and the common misconception now because for the66200:36:53.480 --> 00:36:55.880



longest time it was what the science revealed and what66300:36:55.920 --> 00:36:59.119



we believed is that in order to gain fat gain muscle,66400:36:59.199 --> 00:37:01.440



you had to be in a chlor surplus. In order66500:37:01.440 --> 00:37:03.320



to lose fat, you have to be in a colerk deficit.66600:37:04.480 --> 00:37:07.119



That never sat well with me, even as even as66700:37:07.119 --> 00:37:09.880



a master's student in a physiology lab. I never sat66800:37:09.920 --> 00:37:12.960



well with me because if you have body fat, you66900:37:13.000 --> 00:37:17.159



have energy stores. So if I'm using the energy from67000:37:17.199 --> 00:37:21.039



those energy stores to train really hard, and training really67100:37:21.079 --> 00:37:24.320



hard builds muscle, it stands to reason that even if67200:37:24.360 --> 00:37:27.280



I was eating at maintenance, I could lose fat and67300:37:27.280 --> 00:37:30.599



build muscle. And that's what the research shows us. Now67400:37:30.679 --> 00:37:34.400



it's much more of a slow process. Yeah, but it's possible,67500:37:35.119 --> 00:37:38.920



and I know that conceptually, but even when I'm prepping67600:37:38.920 --> 00:37:42.079



for a bodybuilding show, I still watch the scale. So67700:37:42.119 --> 00:37:45.440



there's an education process, there's a mindset process, and then67800:37:45.480 --> 00:37:48.519



there's the metrics process. So we do have our clients67900:37:48.559 --> 00:37:51.360



weigh themselves every single day. There's a few reasons for68000:37:51.400 --> 00:37:54.800



that number. One, it kind of inoculates them to the fluctuations,68100:37:54.840 --> 00:37:57.440



Like if I'm weighing myself every day, that number matters68200:37:57.519 --> 00:38:00.440



less because you're not going to gain fat in a day,68300:38:00.480 --> 00:38:02.239



and you're also not going to lose fat in a day.68400:38:02.360 --> 00:38:05.159



Takes thirty five hundred calories to burn a pound of fat.68500:38:05.280 --> 00:38:07.119



You're not going to get that deficit in a day.68600:38:08.800 --> 00:38:13.079



Then it's taking pictures. So take your pictures. Let's see68700:38:13.119 --> 00:38:16.039



your physique, Let's see it change over time. Let's make68800:38:16.079 --> 00:38:18.920



sure those pictures are taken in the same place, relatively68900:38:18.960 --> 00:38:21.719



the same time of day, under the same conditions, so69000:38:21.840 --> 00:38:24.559



you can see the changes. And then the third thing69100:38:24.679 --> 00:38:28.639



is we get our clients to pick an outfit that69200:38:28.639 --> 00:38:30.320



they want to wear that's a little bit too tight,69300:38:31.920 --> 00:38:34.079



and the changes in your physique will reflect in the69400:38:34.079 --> 00:38:36.800



way those clothes fit. So now we've got three metrics.69500:38:37.039 --> 00:38:39.679



I forgot to mention. So with the body weight, when69600:38:39.719 --> 00:38:42.639



you're weighing yourself every day, there are natural fluctuations based69700:38:42.679 --> 00:38:48.280



on hydration, digestion status, stress, sleep quality, sleep duration, all69800:38:48.320 --> 00:38:51.840



these sorts of things. We take a weekly average body weight,69900:38:51.880 --> 00:38:53.920



So as long as the weekly average body weight is70000:38:53.960 --> 00:38:56.400



trending where we wanted to go, we know we're in70100:38:56.400 --> 00:38:58.559



a good position and that trending where we wanted to70200:38:58.639 --> 00:39:01.199



go over time. So typically what I do with my70300:39:01.239 --> 00:39:03.719



clients based on the app that we use for our coaching.70400:39:03.760 --> 00:39:05.559



As I can say, Okay, in the last seven days,70500:39:05.559 --> 00:39:08.519



your average body weight has come down or it has maintained,70600:39:08.559 --> 00:39:11.320



but in the last thirty days you're actually down two pounds.70700:39:11.400 --> 00:39:13.480



So we're at a half pounds a week. We're in70800:39:13.519 --> 00:39:15.519



a good spot. Then we look at the pictures, then70900:39:15.559 --> 00:39:18.400



we reflect on the clothing, so there's a lot of71000:39:18.440 --> 00:39:21.360



different Then we can also some of my clients use measurements,71100:39:21.480 --> 00:39:25.880



so they'll measure circumferences of like waist, bicep, chest, that71200:39:25.920 --> 00:39:29.000



sort of stuff, and we can track measurements. So if71300:39:29.000 --> 00:39:31.320



your wiste comes down a couple inches, but your biceps71400:39:31.360 --> 00:39:34.719



stay the same circumference, hey, probably gaining some muscle.71500:39:35.039 --> 00:39:35.519



That's a wind.71600:39:35.559 --> 00:39:37.559



Yeah, You're going to look pretty freaky with some big71700:39:37.679 --> 00:39:40.920



arms and a tiny waist, right, Yeah. So there's tons71800:39:40.920 --> 00:39:43.119



of different metrics that we can track. There's the education71900:39:43.239 --> 00:39:47.480



process and what I'm actually learning the most right now,72000:39:48.360 --> 00:39:50.800



I would say over the last couple of years, probably72100:39:50.840 --> 00:39:53.000



since I met my wife. Actually to be honest, because72200:39:53.039 --> 00:39:55.880



this is an area where she truly excels is most72300:39:55.880 --> 00:40:00.280



of us have really poor relationships with food, and so72400:40:01.000 --> 00:40:04.239



food is a really interesting part of our life, because72500:40:04.639 --> 00:40:07.559



it's a way that we reward ourselves. Right. You remember72600:40:07.760 --> 00:40:10.000



as a kid, you're like, mom my, god an am72700:40:10.000 --> 00:40:12.360



my test? And she said, let's go get McDonald's. Right.72800:40:13.159 --> 00:40:15.039



So it's a way that we reward ourselves. It's also72900:40:15.079 --> 00:40:17.920



a way that we soothe ourselves when we're stressed or anxious.73000:40:18.599 --> 00:40:21.320



It's also a way that we socially connect, right breaking73100:40:21.320 --> 00:40:25.559



bread with your brothers. That also plays with alcohol as well.73200:40:25.599 --> 00:40:27.280



You know, hey, let's go grab a drink together. It's73300:40:27.280 --> 00:40:31.440



a way that we bond. So how do we intermingle73400:40:31.800 --> 00:40:36.920



this very socially connected part of our lives with something73500:40:36.960 --> 00:40:40.960



that we actually have to restrict? And so the next73600:40:40.960 --> 00:40:44.119



piece is we actually focus on abundance. So rather than73700:40:44.159 --> 00:40:46.599



thinking about the things we can pull away, what are73800:40:46.639 --> 00:40:48.800



the things that we can actually add to the diet73900:40:48.880 --> 00:40:52.559



that will inherently reduce intake. So that's where we get into, Hey,74000:40:52.559 --> 00:40:55.079



we're going to eat a high protein diet because protein's74100:40:55.159 --> 00:40:58.559



very satiating. It also has a high thermic effective food. Hey,74200:40:58.599 --> 00:41:00.599



I want you to eat a thousand rams of fruits74300:41:00.599 --> 00:41:03.400



and vegetables a day. Most people, you say, a thousand74400:41:03.440 --> 00:41:06.519



grams of fruits and vegetables. They're like, I haven't eaten74500:41:06.599 --> 00:41:08.360



a que I actually had a kind who had never74600:41:08.360 --> 00:41:11.000



eaten a cucumber. He was thirty six years old, Like,74700:41:11.000 --> 00:41:14.719



what the fuck are we doing here? But you know,74800:41:14.760 --> 00:41:16.079



when you do it as not as long as me.74900:41:16.159 --> 00:41:19.400



There's some there's some outliers. But you know, if you're75000:41:19.440 --> 00:41:23.239



eating a thousand grams of fruit and vegetables a day75100:41:23.400 --> 00:41:27.199



and your body weight in protein a day, that's very75200:41:27.239 --> 00:41:30.480



few calories, but you're gonna be really full, so you're75300:41:30.480 --> 00:41:33.679



gonna eat less of the other stuff. And then not75400:41:33.719 --> 00:41:36.960



only that, but in the in the process of actually75500:41:37.079 --> 00:41:40.719



learning the habits required to eat enough protein, eat enough75600:41:40.719 --> 00:41:45.079



fruits and vegetables. Well, then we can get into establishing75700:41:45.079 --> 00:41:48.559



baselines of coloric intakes. So when the initial progress slows down,75800:41:49.159 --> 00:41:51.519



now we can start to track total calories. Now we75900:41:51.519 --> 00:41:53.760



can start to pull those total calories down. Now we76000:41:53.800 --> 00:41:56.400



can talk about you know, carbs are gonna be great76100:41:56.440 --> 00:41:58.800



for energy from training, fats are gonna be awesome for76200:41:58.880 --> 00:42:01.159



your health, and they're gonna help with society because they76300:42:01.199 --> 00:42:04.800



slow gastric emptying. And we can get more complex as76400:42:04.840 --> 00:42:07.159



we go. But it all started with Hey, let's eat76500:42:07.239 --> 00:42:10.639



enough protein, and let's eat a lot of fruits and vegetables,76600:42:11.280 --> 00:42:13.639



and we focus on abundance rather than you know, hey,76700:42:13.639 --> 00:42:15.679



we're going to make you do cardio because you hate cardio,76800:42:16.039 --> 00:42:18.519



but it's going to burn fat. Well, I don't want76900:42:18.559 --> 00:42:20.480



you to be in that negative mindset. Let's just try77000:42:20.519 --> 00:42:22.360



walking a little bit more. Let's get your steps up.77100:42:22.840 --> 00:42:25.599



So we're adding steps, we're adding protein, we're adding fruits77200:42:25.599 --> 00:42:29.719



and vegetables, we're adding meals to your day, increasing meal frequency,77300:42:30.320 --> 00:42:33.960



and all of that stuff inherently decreases your or increases77400:42:34.000 --> 00:42:37.920



your coloric expenditure versus your intake. And now you're losing77500:42:37.960 --> 00:42:40.880



fat and you're only focused on abundance. So it's a77600:42:40.960 --> 00:42:44.519



very layered process. But I think the habit formation for77700:42:44.559 --> 00:42:49.000



me has been the biggest piece managing people's relationship with food,77800:42:49.079 --> 00:42:52.119



helping them understand what food does for them and how77900:42:52.119 --> 00:42:57.000



it impacts their daily life and their performance. I don't78000:42:57.039 --> 00:42:58.760



know how most people look Oh I do know how78100:42:58.760 --> 00:43:00.440



most people look at it. But look at all of78200:43:00.519 --> 00:43:04.119



our clients as athletes, so whether they're you know, I78300:43:04.159 --> 00:43:07.079



have some all time world record holders, like coaching Jordan78400:43:07.159 --> 00:43:09.639



Wong right now and Jordan's going for an all time78500:43:09.679 --> 00:43:13.320



world record squad again, or I'm coaching again the single78600:43:13.360 --> 00:43:16.079



mom who's on hormone replacement and wants to be in78700:43:16.119 --> 00:43:20.119



great shape for her grandchildren. There's a performance attached to that. So,78800:43:20.159 --> 00:43:22.519



whether you're competing on a platform or you're trying to78900:43:22.559 --> 00:43:25.559



perform at the highest level in your life, you're an athlete.79000:43:26.440 --> 00:43:28.760



So when we talk about athletics, we have to talk79100:43:28.760 --> 00:43:32.719



about quality of nutrition we have. So the conversation shifts79200:43:32.960 --> 00:43:35.800



when you bring a performance into it versus just I79300:43:35.840 --> 00:43:36.559



want to lose weight.79400:43:37.199 --> 00:43:42.199



Yeah, yeah, that makes sense, because like your daily life79500:43:42.280 --> 00:43:45.920



is what's important, right, I mean, yeah, navigating your daily life.79600:43:46.880 --> 00:43:48.280



People sometimes just don't get that.79700:43:49.199 --> 00:43:52.480



I find like if I get into the kind of79800:43:52.519 --> 00:43:54.119



mode that I've been in for months.79900:43:53.880 --> 00:43:56.840



I don't really crave stuff. I don't have have that.80000:43:56.920 --> 00:43:59.719



It's just sometimes it's just the volume, Like I want80100:43:59.760 --> 00:44:02.079



more of a thing. That's okay, but I want a80200:44:02.079 --> 00:44:05.159



lot of it, you know. Like currently I'm on a80300:44:05.199 --> 00:44:07.960



frozen strawberry kick that I need to cannot break.80400:44:08.039 --> 00:44:11.079



Yeah, yeah, awesome, They're so good and you can eat80500:44:11.199 --> 00:44:11.960



so much of them.80600:44:12.360 --> 00:44:16.760



Yes, yes, I I cleared two costco bags of them80700:44:16.800 --> 00:44:19.599



this week, which is a lot. But but I also,80800:44:19.800 --> 00:44:22.400



like this morning, hit the lowest body weight that I've80900:44:22.400 --> 00:44:26.920



had this whole time. Hell so, and I'm and I81000:44:26.960 --> 00:44:28.800



do feel pretty good about how I look right now.81100:44:29.480 --> 00:44:31.880



That's what which brings up another point. I I I81200:44:32.440 --> 00:44:35.159



sent a picture to to a friend last night, which81300:44:35.199 --> 00:44:37.199



that's and that's the thing about this industry is that81400:44:37.239 --> 00:44:39.840



you send nearly naked pictures of yourself to your friends,81500:44:39.840 --> 00:44:43.960



totally normal and and expecting get comments from them about it.81600:44:45.280 --> 00:44:50.000



The I sent this to to a friend last night,81700:44:50.239 --> 00:44:54.440



and I had I had to take a week off81800:44:54.679 --> 00:44:57.239



and I couldn't do anything. I literally wasn't supposed to81900:44:57.280 --> 00:44:58.679



bend at the waist or pick up more than three82000:44:58.719 --> 00:45:01.360



pounds or whatever because I had little little skin cancer82100:45:01.440 --> 00:45:04.400



surgery and they're afraid about anything that's going to raise82200:45:04.440 --> 00:45:08.440



your blood pressure, right yeah, A heal like you know,82300:45:08.599 --> 00:45:11.679



I just I literally just couldn't do anything they want82400:45:11.719 --> 00:45:14.760



you to be A couldn't even walk for exercise.82500:45:14.840 --> 00:45:15.719



They didn't even want that.82600:45:15.800 --> 00:45:18.599



It's like all right, whatever, well, I mean, I'll give82700:45:18.599 --> 00:45:20.199



you a week, but I will not give you more.82800:45:20.079 --> 00:45:20.480



Than a week.82900:45:20.920 --> 00:45:23.559



That you know, and the weird thing is is like83000:45:23.599 --> 00:45:25.639



it's healing really really fast.83100:45:25.760 --> 00:45:27.559



It's like you're in great shape.83200:45:27.760 --> 00:45:32.280



Yeah, I guess so yeah apparently apparently. Anyway, though, I83300:45:32.320 --> 00:45:34.079



sent this picture to a friend and he said, I83400:45:34.119 --> 00:45:36.519



showed this to my neighbor and he said, maybe I should.83500:45:36.280 --> 00:45:38.800



Get my ass in shape. And I said, is he83600:45:38.920 --> 00:45:39.559



old like me?83700:45:39.760 --> 00:45:45.440



And the response was early fifties, heavy smoker, daily heartburn pills,83800:45:45.639 --> 00:45:47.920



high blood pressure, et cetera, et cetera, et cetera.83900:45:48.239 --> 00:45:49.960



And I was like, that is a tough hole to84000:45:50.039 --> 00:45:50.760



climb out of.84100:45:51.199 --> 00:45:53.960



If you were faced with somebody like that, Like, what84200:45:54.000 --> 00:45:55.079



would your approach be?84300:45:55.840 --> 00:45:59.400



That's a great question. Number one it would be does84400:45:59.440 --> 00:46:03.440



this person actually want to change? Yeah? I think people84500:46:03.559 --> 00:46:07.559



will say that they want certain things, but ultimately they're84600:46:07.559 --> 00:46:09.599



really comfortable with where they're at and they don't have84700:46:09.760 --> 00:46:12.599



enough of a call to action to actually make a change.84800:46:12.800 --> 00:46:15.360



And one of the things that I've come to realize84900:46:15.400 --> 00:46:17.719



it's not my place to judge, right, so if someone85000:46:17.840 --> 00:46:20.039



but if I take it as if someone's willing to85100:46:20.079 --> 00:46:23.239



reach out to me for coaching, there is at least85200:46:23.760 --> 00:46:27.480



a spark within them that understands that their current trajectory85300:46:27.599 --> 00:46:30.000



isn't where they want to go, So there's some something85400:46:30.039 --> 00:46:32.360



within that. So the first step is what's that spark?85500:46:33.039 --> 00:46:35.920



So I try to immediately when we get on a call,85600:46:36.119 --> 00:46:38.400



tell me about yourself, what's going on, what are you85700:46:38.440 --> 00:46:43.039



dealing with? And it becomes less of a solution finding85800:46:43.079 --> 00:46:46.880



exercise and more of a truth finding exercise. And that85900:46:46.960 --> 00:46:48.800



does a few things. Number one, it allows people to86000:46:48.840 --> 00:46:51.320



let their guard down. Number two, it gives you more86100:46:51.320 --> 00:46:54.440



information that you can work off of. And then number three,86200:46:54.440 --> 00:46:57.239



it helps to start start forming that relationship. So that86300:46:57.280 --> 00:47:01.239



would be my first step. Once I have that, I86400:47:01.280 --> 00:47:03.400



try to get a sense of where that person is86500:47:03.440 --> 00:47:05.920



within their fitness journey. So it sounds like this guy86600:47:06.039 --> 00:47:10.079



doesn't exercise, he has no idea about nutrition. And then86700:47:10.119 --> 00:47:13.280



it comes to what is the biggest lever that I86800:47:13.320 --> 00:47:17.119



can pull That is a low hanging fruit. So I86900:47:17.199 --> 00:47:20.400



learn about his schedule, I learn about his family life,87000:47:20.440 --> 00:47:22.880



I learn about everything I can about him, almost like87100:47:22.960 --> 00:47:25.960



a doctor taking a history of their patient. Right, it's87200:47:26.000 --> 00:47:30.880



like where are the areas in which I can dig87300:47:30.960 --> 00:47:35.840



my crowbar into and start reefing on it. For most people,87400:47:36.960 --> 00:47:40.360



it's like very subtle changes. So, say he's a packa87500:47:40.440 --> 00:47:43.840



day smoker, Well, can we reduce your cigarette intake by87600:47:43.920 --> 00:47:47.239



one a week, one a day? Yeah, probably, it's a87700:47:47.360 --> 00:47:51.360



very low, low threshold type of change. Yeah, but if87800:47:51.360 --> 00:47:52.960



we go one a day over the course of I87900:47:53.000 --> 00:47:54.719



don't know how many cigarettes are in a pack, but88000:47:55.360 --> 00:47:57.400



over the course of however many weeks, well, all of88100:47:57.440 --> 00:48:01.360



a sudden, hey you're not smoking anymore. If it's I88200:48:01.400 --> 00:48:03.280



want you to wake up first thing in the morning,88300:48:03.440 --> 00:48:05.599



drink a liter of water, and get out your door.88400:48:05.920 --> 00:48:09.079



That's your first habit, first thing in the morning, leader88500:48:09.079 --> 00:48:12.360



of water, get out the door, and we slowly start88600:48:12.400 --> 00:48:15.480



to build this lattice of habits on top of it,88700:48:15.760 --> 00:48:19.400



on top of itself, to the point where over the88800:48:19.440 --> 00:48:22.440



course of six months a year, this is a person88900:48:22.440 --> 00:48:25.039



who gets his ten thousand steps, who eats five times89000:48:25.079 --> 00:48:27.960



a day, who gets this protein intake. But it all89100:48:28.000 --> 00:48:32.400



starts with forming that relationship and getting that first change89200:48:32.480 --> 00:48:36.079



in there. And I wouldn't start in any case. This89300:48:36.119 --> 00:48:38.239



is something I see all the time. Here are your macros,89400:48:38.320 --> 00:48:40.719



this is your workout plan. Check in with me in89500:48:40.760 --> 00:48:43.960



a week. No, that's not the way that we coach.89600:48:43.960 --> 00:48:46.199



We run up a very high touch coaching model. Where89700:48:46.519 --> 00:48:49.559



I'm talking to my clients almost every single day. You know,89800:48:49.559 --> 00:48:52.480



we have a DM DM function in our app that89900:48:52.559 --> 00:48:56.199



I'm I literally have opened all the time, and our90000:48:56.239 --> 00:48:58.440



clients can communicate with us as much as they want.90100:48:58.760 --> 00:49:01.239



They can get support, they can ask questions, and we90200:49:01.320 --> 00:49:05.280



really position ourselves as guides along the journey and we're90300:49:05.320 --> 00:49:09.519



not holding their hand and like pulling them along where90400:49:09.599 --> 00:49:11.880



that person is standing beside them walking through the fire,90500:49:11.960 --> 00:49:15.639



because we all represent ourselves as the person that the90600:49:15.679 --> 00:49:18.679



client wants to be right. You know, I'm posting my workouts,90700:49:18.679 --> 00:49:21.639



I'm posting my food, I'm posting my process so that90800:49:21.760 --> 00:49:25.800



I am the product of my product. And especially now90900:49:25.840 --> 00:49:28.920



I've seen I've seen this with a lot of the91000:49:28.920 --> 00:49:31.840



coaches that I mentor, but I've seen it mostly with myself.91100:49:32.119 --> 00:49:34.079



Along my journey is you know, when I was a91200:49:34.119 --> 00:49:36.599



high level powerlifter, I got clients who wanted to be91300:49:36.639 --> 00:49:40.440



high level powerlifters. Now that I'm a business owner, who91400:49:40.519 --> 00:49:45.159



is you know to Mountain Horn. I'm pretty good shape,91500:49:45.719 --> 00:49:48.880



you know, two hundred twenty five pounds, twelve percent body fat.91600:49:48.920 --> 00:49:52.239



I get a lot of business owners, CEOs, entrepreneurs, They're like, hey,91700:49:52.280 --> 00:49:55.199



this guy's busy and he's still able to do his stuff.91800:49:55.400 --> 00:49:59.239



I want to be like him. And so by being91900:49:59.239 --> 00:50:02.239



the product of your product automatically kind of creates trust92000:50:03.079 --> 00:50:06.440



and credibility. Then if you can show evidence with successive92100:50:06.440 --> 00:50:09.800



past clients, now you've got this person's buy in, and92200:50:09.840 --> 00:50:12.000



then the coaching process kind of takes care of itself.92300:50:12.039 --> 00:50:14.400



So starting with that person, like, if you are that92400:50:14.440 --> 00:50:18.000



person who wants to create change, do not jump in92500:50:18.039 --> 00:50:21.360



the deep end. That is, it might work for like92600:50:21.639 --> 00:50:23.960



a very short period of time. You know, that twelve92700:50:23.960 --> 00:50:27.920



week challenge might work, but your ability to sustain progress92800:50:27.960 --> 00:50:31.679



over the long term is one hundred percent based on92900:50:32.440 --> 00:50:36.679



it's it's called self efficacy. So self efficacy is your93000:50:36.760 --> 00:50:39.679



confidence in your competence to achieve a goal or to93100:50:39.719 --> 00:50:43.320



complete a task. And if you're participating in tasks that93200:50:43.480 --> 00:50:47.679



are not things that are very hard or high friction activities,93300:50:48.119 --> 00:50:50.639



your self efficacy is going to be really low. The93400:50:50.679 --> 00:50:53.719



only way that we build self efficacy is through creating93500:50:53.800 --> 00:50:58.039



evidence of victories. So these small victories that you stack93600:50:58.119 --> 00:51:02.440



on top of one another up over time. So you know,93700:51:02.760 --> 00:51:06.079



for myself, my first run twelve weeks ago was five93800:51:06.719 --> 00:51:09.559



rounds of one minute running one minute walking, and it93900:51:09.760 --> 00:51:13.719



fucking destroyed me. This morning, I went for a three94000:51:13.760 --> 00:51:17.079



mile trail run and didn't walk a single time. But94100:51:17.159 --> 00:51:20.679



it didn't start with three miles on a trail. It94200:51:20.800 --> 00:51:24.039



started with ten five total minutes of walking over ten94300:51:24.159 --> 00:51:28.280



ten total minutes. And that's like the perfect you know, everything,94400:51:28.280 --> 00:51:30.400



even even when it comes to bench press, Like I94500:51:30.440 --> 00:51:34.679



didn't start off benching two interrkilos. It took me eighteen94600:51:34.760 --> 00:51:38.119



years to bench two interkilos. It was just adding two94700:51:38.159 --> 00:51:41.320



and a half to the bar every couple months, right,94800:51:41.400 --> 00:51:44.800



So that runway of progression and progressive overload that we94900:51:44.840 --> 00:51:47.360



have in training, it's the same thing with nutrition, it's95000:51:47.360 --> 00:51:51.840



the same thing with habit building. So where's that first95100:51:52.079 --> 00:51:56.039



crowbar jab that I can start pulling on? Yeah?95200:51:56.199 --> 00:51:56.760



That makes sense.95300:51:56.840 --> 00:51:59.119



Yeah, everybody kind of thinks it has to be a95400:51:59.119 --> 00:52:03.280



twelve week challenge in which you change everything or you know,95500:52:03.400 --> 00:52:06.519



like Biggest Loser style where you change absolutely everything and95600:52:06.559 --> 00:52:10.800



you overwork toward a toward a goal instead of an95700:52:10.880 --> 00:52:14.199



artificial goal really instead of something sustainable.95800:52:14.639 --> 00:52:16.559



Yeah, I think that's Can I have one more thing?95900:52:16.920 --> 00:52:17.280



Sure?96000:52:17.360 --> 00:52:19.559



So one of the quotes that really sticks with me96100:52:19.599 --> 00:52:22.199



when it comes to habits is from James clear who96200:52:22.199 --> 00:52:25.119



who wrote the book Atomic Habits, which, for anyone who's96300:52:25.159 --> 00:52:28.400



interested in habit formation, probably one of the best books96400:52:28.400 --> 00:52:31.440



you could ever read on the On the topic, he said,96500:52:31.840 --> 00:52:36.679



making setting a goal and not agreeing to the things96600:52:36.840 --> 00:52:39.960



required required to meet it is in agreement with yourself96700:52:39.960 --> 00:52:42.719



to be unhappy. And what he means by that is,96800:52:43.159 --> 00:52:46.320



if you're not willing to become the person who has96900:52:46.360 --> 00:52:51.440



achieved that goal already, you're just going to perpetually be unhappy.97000:52:51.519 --> 00:52:54.159



So if I know that my goal is to be97100:52:54.360 --> 00:52:56.719



functional and able to play on the ground with my kids,97200:52:57.199 --> 00:52:59.360



but I'm not willing to do the workouts and the97300:52:59.440 --> 00:53:03.000



nutrition and that, it's like, don't even set that goal97400:53:03.039 --> 00:53:06.599



in the first place, right, And that's where the relationship97500:53:06.599 --> 00:53:08.960



building that I talked about before it comes into. It's like,97600:53:09.679 --> 00:53:11.679



if we do the if we do a really good97700:53:11.760 --> 00:53:15.159



job of getting down to that person's Simon Sink says, there,97800:53:15.280 --> 00:53:18.960



why if I can discover that person's why, and it97900:53:19.000 --> 00:53:22.719



allows me to revisit it throughout the process. Yeah, I'm98000:53:22.800 --> 00:53:26.159



using training and nutrition as a vehicle, but the actual98100:53:26.239 --> 00:53:30.199



direction that we're going is personal development and identity shift,98200:53:30.559 --> 00:53:32.480



and I think that's what true coaching is.98300:53:33.679 --> 00:53:37.199



Yeah, yeah, that makes sense. Another thing about doing everything98400:53:37.199 --> 00:53:41.800



at once, Like if you're you're trying to eliminate trying98500:53:41.800 --> 00:53:44.199



to eliminate the negative things, the things that are that98600:53:44.320 --> 00:53:48.480



are working against you, that's one thing. But if you're98700:53:48.519 --> 00:53:51.239



trying a lot of other stuff from on the beneficial98800:53:51.320 --> 00:53:54.360



side at the same time as well, you don't know.98900:53:54.320 --> 00:53:56.760



What worked right the kitchen sink approach.99000:53:57.360 --> 00:53:59.840



Yeah, yeah, it's like that there.99100:54:00.159 --> 00:54:02.199



I mean, you have to be a little bit scientific99200:54:03.039 --> 00:54:05.920



about stuff, and maybe a lot scientific about how you99300:54:05.960 --> 00:54:09.559



approach it. Speaking of science, I know that you're a99400:54:09.559 --> 00:54:15.000



big peptides guy, and just share your personal experience with99500:54:15.039 --> 00:54:16.280



what's worked for you.99600:54:17.039 --> 00:54:19.760



Man. I made that post a couple of weeks ago.99700:54:20.320 --> 00:54:22.000



I actually made the post while we were on the99800:54:22.000 --> 00:54:24.880



airplane back from Europe, and I was like, yeah, like,99900:54:25.039 --> 00:54:27.400



I've tried a whole bunch of stuff again. I like100000:54:27.480 --> 00:54:30.960



to consider myself a bit of a guinea pig, but100100:54:31.079 --> 00:54:34.840



I always advocate for doing so in a very educated manner,100200:54:35.000 --> 00:54:38.239



Like I'm getting my blood work done very regularly. I'm100300:54:38.280 --> 00:54:41.679



monitoring my biomarkers, you know, my nutrition's dialed in my100400:54:41.679 --> 00:54:46.119



lifestyle is dialed in and I made that post and100500:54:46.199 --> 00:54:48.960



it went crazy. I think it's like sixty five thousand100600:54:49.039 --> 00:54:51.480



views or something, which for me, I don't have tons100700:54:51.519 --> 00:54:54.840



of followers, so that's pretty crazy. But the number of100800:54:54.880 --> 00:54:57.039



people that were in my DMS or in the comment100900:54:57.079 --> 00:54:59.280



saying like what should I take or how much should101000:54:59.320 --> 00:55:03.079



I take? I'm going to caveat the conversation that we're101100:55:03.079 --> 00:55:05.679



about to have by saying, my goal is to just101200:55:05.679 --> 00:55:09.199



share my experiences with things, not to give advice. Okay,101300:55:10.079 --> 00:55:13.039



So there's a ton of different peptides in the market,101400:55:13.159 --> 00:55:16.840



I think, starting with like the gh secretagogue peptides like101500:55:17.000 --> 00:55:22.159



the IPA, morelen igfl R three hexarell in, all these101600:55:22.199 --> 00:55:28.000



other relins. I personally never dove into them because for me,101700:55:28.599 --> 00:55:30.760



the juice isn't worth the squeeze. Usually you have to101800:55:30.800 --> 00:55:32.519



take two of them at the same time to get101900:55:32.519 --> 00:55:34.840



the effect that you want, and for that price, you102000:55:34.840 --> 00:55:39.199



could just buy growth hormone. So just growth hormone has102100:55:39.519 --> 00:55:42.719



decades of evidence. We know the effects, we know the102200:55:42.760 --> 00:55:46.400



side effects, we know the risk factors. It's probably safer102300:55:46.480 --> 00:55:48.880



to just use growth hormone. That's been my theory on102400:55:48.920 --> 00:55:53.760



that then we get into the GLP drugs. Personally, I102500:55:53.840 --> 00:55:58.400



have experience with trzepetide and redititruetide, so the GLP two102600:55:59.239 --> 00:56:02.199



I guess, the fourth generation GLP of truzepetide, which is102700:56:02.199 --> 00:56:06.159



a GLP one and GIP agonist, and then redaitruetide, which102800:56:06.199 --> 00:56:11.039



is the GLP one, GIP and glucag on agonist. The102900:56:11.119 --> 00:56:14.000



rubber meets the road for me as a thirty five103000:56:14.159 --> 00:56:18.719



plus man on TRT who's been training hard for a103100:56:18.760 --> 00:56:22.079



really long time. I actually really believe that these drugs103200:56:22.119 --> 00:56:25.079



could potentially be a panacea for guys like us. When103300:56:25.079 --> 00:56:28.360



you talk about the issues that you know that population103400:56:28.480 --> 00:56:34.039



runs into with, you know, kidney stress, liver stress, lipid issues,103500:56:34.320 --> 00:56:39.960



insulin sensitivity issues. Even at a very low dose, you're103600:56:40.079 --> 00:56:43.920



really improving all of those issues, and you're it's more103700:56:44.000 --> 00:56:45.920



of a I would look at it more of like103800:56:45.960 --> 00:56:49.480



a prophylactic, like, yeah, it's going to impact your appetite103900:56:49.480 --> 00:56:53.159



to some degree, but even at so currently I'm running104000:56:53.159 --> 00:56:56.679



two milligram or point point two milligrams every day, which104100:56:56.719 --> 00:56:59.360



is one point four milligrams a week. For those math104200:56:59.440 --> 00:57:04.079



majors out there, the clinical dosage for a reditruetide is104300:57:04.239 --> 00:57:07.400



two point five, so I'm running a milligram under the104400:57:07.440 --> 00:57:11.840



clinical dose. I'm still hungry for my meals. I do104500:57:11.920 --> 00:57:15.159



get a little bit less food noise, like I'm not104600:57:15.199 --> 00:57:17.599



necessarily thinking about food all the time, Like it's been104700:57:17.760 --> 00:57:19.679



three hours since I ate, and I'm like, oh, I104800:57:19.760 --> 00:57:24.480



probably should eat now, and my meals right now. Because104900:57:24.480 --> 00:57:27.119



of my training, most my meals are seven to eight105000:57:27.199 --> 00:57:29.920



hundred calories, so they're big meals. I'm still able to105100:57:29.920 --> 00:57:33.280



eat them. Digestion is still good. There are risk factors involved,105200:57:33.320 --> 00:57:36.440



so if you are somebody who struggles with, let's say constipation,105300:57:37.480 --> 00:57:39.760



you might want to look at dialing in your digestion105400:57:39.880 --> 00:57:43.000



before jumping into these drugs because they slow gastric emptying.105500:57:43.039 --> 00:57:45.760



That's one of the ways that they actually influence appetite.105600:57:46.280 --> 00:57:49.119



So you don't want to slow your motility down. If105700:57:49.119 --> 00:57:52.320



you're already constipated, that's going to be a problem. So105800:57:52.400 --> 00:57:54.719



that comes back to the lifestyle piece. Is your nutrition105900:57:54.840 --> 00:57:57.880



dialedn is your hydration good? You know, are you in good,106000:57:57.960 --> 00:58:02.280



good health standing. The other question that I continue to106100:58:02.280 --> 00:58:05.639



ask myself about these drugs and the effect on insulin106200:58:05.719 --> 00:58:08.880



especially is we know that being in a caloric deficit106300:58:08.960 --> 00:58:12.079



will improve insulin sensitivity. We know that losing body fat106400:58:12.119 --> 00:58:18.239



will also include reductions or improvements and insulin sensitivity. How106500:58:18.360 --> 00:58:21.360



much of the benefits of these drugs from the research106600:58:21.480 --> 00:58:26.480



perspective is actually compounded by the fact that the people106700:58:26.559 --> 00:58:30.280



using them are losing a ton of weight. And what106800:58:30.320 --> 00:58:33.480



I've come to realize is that I think the impacts106900:58:33.519 --> 00:58:36.840



on insulin sensitivity are probably a little bit overblown, especially107000:58:36.880 --> 00:58:40.559



at low dosages. But if you're a leaner individual, you're107100:58:40.559 --> 00:58:43.159



still going to get some benefits. So that's kind of107200:58:43.159 --> 00:58:47.599



been my experience. One of the peptides that really impressed107300:58:47.639 --> 00:58:52.320



me was DSIP, or deep sleep inducing peptide. Towards the107400:58:52.400 --> 00:58:55.920



end of my prep, I typically struggle with sleep. When107500:58:55.920 --> 00:58:58.559



I'm in a really deep coloric deficit, I'll sleep like107600:58:58.599 --> 00:59:02.159



four or five hours a night. It didn't necessarily impact107700:59:02.199 --> 00:59:04.800



the duration I was able to sleep, but the quality107800:59:04.840 --> 00:59:07.239



of sleep I was getting was much improved, like my107900:59:07.320 --> 00:59:10.400



deep sleep score. I use a Garmin and my deep108000:59:10.440 --> 00:59:14.239



sleep score has improved a ton, And I was waking108100:59:14.320 --> 00:59:16.639



up feeling more rested in the morning, which was which108200:59:16.679 --> 00:59:18.480



was really cool. It's not a peptide that you should108300:59:18.559 --> 00:59:20.920



use every day, nor is it one that you should108400:59:20.960 --> 00:59:25.039



use for an extended period of time. But for typical108500:59:25.440 --> 00:59:28.440



end of prep scenarios where your sleep is perturbed or108600:59:28.880 --> 00:59:31.039



maybe you're in a really stressful time in your life108700:59:31.079 --> 00:59:35.679



a couple of weeks, I see no issues there. Then108800:59:35.679 --> 00:59:38.159



you get into the mitochondrial peptides, and I think that's108900:59:38.360 --> 00:59:40.800



the most popular area right now. People are like, oh,109000:59:40.840 --> 00:59:43.000



I'm gonna take rid of true tide, and i'make Slupp109100:59:43.079 --> 00:59:45.800



three through two and SS three one and ABC DAFG.109200:59:47.760 --> 00:59:50.519



These are the ones where for me, you have to109300:59:50.639 --> 00:59:54.480



really be in control of the extraneous variables. So we109400:59:54.519 --> 00:59:58.320



all know the mitochondria is the powerhouse of the cell,109500:59:58.400 --> 01:00:01.719



right It's where all the energy has made very true.109601:00:02.079 --> 01:00:06.599



So Slupp three three two, we'll call it slu for short,109701:00:06.840 --> 01:00:12.039



is a phenomenal peptide to increase mitochondrial output, so you're109801:00:12.119 --> 01:00:15.320



essentially ramping up, You're stepping on the gas pedal of109901:00:15.320 --> 01:00:18.679



the mitochondria and has great benefits when it comes to110001:00:18.719 --> 01:00:21.119



fat loss and energy. You know, when I used it,110101:00:21.199 --> 01:00:23.800



I'd noticed that even at lower calorie levels, my training110201:00:23.840 --> 01:00:26.280



output was still really good. I had better cognition throughout110301:00:26.320 --> 01:00:29.920



the day. Cool, But we know that whenever we ramp110401:00:30.039 --> 01:00:32.400



something up, like if we press on our gas pedal110501:00:32.400 --> 01:00:34.880



of our car, there's more exhaust that goes out the back,110601:00:35.719 --> 01:00:41.599



and that exhaust is free radicals, so oxidative stress. So110701:00:41.639 --> 01:00:46.559



if your lifestyle, your sleep, your hydration, some specific supplementation110801:00:47.039 --> 01:00:51.679



isn't in place, those free radicals will actually do damage110901:00:51.719 --> 01:00:54.679



to your system. Your your liver will be stressed more111001:00:54.719 --> 01:00:58.280



because that's where detox primarily takes place. Kidneys have to111101:00:58.280 --> 01:01:01.400



filter these as well, So there's some kidney stressed concerns there.111201:01:01.800 --> 01:01:04.360



And so if you're you got to take care of111301:01:04.400 --> 01:01:06.239



both ends. If you're going to step on the gas111401:01:06.320 --> 01:01:08.920



tank or gas pedal, sorry, you have to be taking111501:01:08.960 --> 01:01:11.119



care of that exhaust. There has to be something getting111601:01:11.159 --> 01:01:14.760



rid of that then there. And I will say I111701:01:14.880 --> 01:01:20.320



had phenomenal, phenomenal results from SLU, but again, lifestyle everything111801:01:20.360 --> 01:01:23.559



was locked in. Mot C was something that I tried111901:01:24.159 --> 01:01:29.840



by itself, very underwhelming. I didn't really notice much. If112001:01:29.880 --> 01:01:32.480



I was really gonna nitpick, maybe I was a little112101:01:32.519 --> 01:01:37.639



bit more cognitively cognitively dialed in. But mot C is112201:01:37.639 --> 01:01:42.599



also a mitochondrial peptide. It's actually responsible for increasing mitochondrial112301:01:42.599 --> 01:01:47.840



efficiency and increasing the number of mitochondria. I actually saw112401:01:47.840 --> 01:01:50.639



the best benefit when I used Slupp three, three two112501:01:50.840 --> 01:01:54.440



and Motz together, because if I'm stepping on the gas112601:01:54.480 --> 01:01:58.559



pedal and those mitochondria are more efficient you get you112701:01:58.599 --> 01:02:00.960



can get more from less, you can take less of each,112801:02:01.480 --> 01:02:05.800



which in my opinion is a great thing. Then there's112901:02:06.000 --> 01:02:09.920



something called five amino one mq. Five amino one MQ113001:02:10.239 --> 01:02:14.480



inhibits one of the rate limiting enzymes of mitochondrial output.113101:02:14.920 --> 01:02:18.360



On its own, probably not I've never taken it on113201:02:18.400 --> 01:02:20.480



its own, but on its own, it didn't really make113301:02:20.519 --> 01:02:23.000



sense to me because if I'm not pressing on a113401:02:23.039 --> 01:02:26.920



gas pedal that would make that enzyme rate limiting, why113501:02:26.920 --> 01:02:30.519



would I need to like inhibit that rate limiting enzyme. So,113601:02:30.559 --> 01:02:33.599



for anyone unfamiliar with what an enzyme is is it113701:02:33.679 --> 01:02:37.079



catalyzes a reaction, but you only can catalyze a reaction113801:02:37.199 --> 01:02:40.280



to a certain degree, Like you can't push your foot113901:02:40.480 --> 01:02:44.079



through the floor with the gas pedal. But essentially what114001:02:44.159 --> 01:02:46.880



five amino one MQ does, it kind of like lowers114101:02:46.920 --> 01:02:49.239



the floor so you can push that gas pedal further.114201:02:50.119 --> 01:02:53.320



So I did a short round of five amino ONEMQ114301:02:53.519 --> 01:02:56.360



towards the end of my prep when I had Slupp114401:02:56.480 --> 01:02:59.199



three three two and Matz in place. So I was114501:02:59.519 --> 01:03:02.280



stepping up the gas pedal. I was increasing the efficiency114601:03:02.280 --> 01:03:04.320



of the engine and I was allowing myself to push114701:03:04.400 --> 01:03:07.440



that gas pedal further. That means that I can eat114801:03:07.480 --> 01:03:10.639



a little bit more food, have higher training output, burn114901:03:10.719 --> 01:03:13.400



more calories through my cardio because I can push it harder,115001:03:14.000 --> 01:03:15.679



and I was able to get a lot leaner on115101:03:15.760 --> 01:03:21.599



higher calories. Essentially, then there's a peptide cod called SS115201:03:21.679 --> 01:03:23.840



thirty one, and SS thirty one is more of a115301:03:23.880 --> 01:03:28.719



repair peptide. It helps to repair the mitochondrial walls. And115401:03:28.800 --> 01:03:31.559



so it made sense to me as I'm you know,115501:03:31.599 --> 01:03:35.480



I started with the slu by itself implemented the MAZI,115601:03:35.639 --> 01:03:38.199



did a short four week run of five amino one MQ.115701:03:38.960 --> 01:03:41.800



I'm like, well, I've probably ramped myself up for a115801:03:41.840 --> 01:03:46.000



really long time. I need to help repair the potential115901:03:46.079 --> 01:03:48.599



damage that I'd done. So I was like, I'll try116001:03:48.760 --> 01:03:51.079



SS thirty one for a for a six week course116101:03:51.159 --> 01:03:54.719



to kind of come off of the other peptides repair116201:03:54.800 --> 01:03:59.119



my mitochondria. And what I found was the the benefits116301:03:59.159 --> 01:04:03.119



that I gained from the more high output peptide cycle116401:04:03.599 --> 01:04:07.880



were maintained because of the SS thirty one and not116501:04:07.920 --> 01:04:10.480



only and during the SS thirty one use is when116601:04:10.480 --> 01:04:13.280



I started running, and so I was like, oh, like,116701:04:13.320 --> 01:04:16.760



my aerobic output is way better now, and I was116801:04:16.800 --> 01:04:19.320



able to maintain that in coming off of the SS116901:04:19.400 --> 01:04:23.800



thirty one. Now super good. Everything is cool. So it's117001:04:23.840 --> 01:04:27.480



important to understand the mechanisms of action of these peptides.117101:04:27.800 --> 01:04:30.880



It's important to understand how they can potentially work together117201:04:31.119 --> 01:04:34.559



in concert. And then it's also important to understand what117301:04:34.880 --> 01:04:37.559



the byproduct of putting that in your body is going117401:04:37.599 --> 01:04:39.920



to be. And I can't harp on that enough. It's like,117501:04:40.400 --> 01:04:42.360



are you monitoring your blood work to make sure that117601:04:42.400 --> 01:04:47.960



all this ramping up isn't being filtered out because that's117701:04:48.000 --> 01:04:51.559



when problems can happen. I'm trying to think of other117801:04:51.599 --> 01:04:54.119



peptides I've used. MK six seven seven is one that117901:04:54.199 --> 01:04:58.239



was really popular probably ten years ago. It's a grellin118001:04:58.320 --> 01:05:04.239



agonist to help your body produce more gh. It was awful.118101:05:04.400 --> 01:05:08.719



Insulin sensitivity was really poorly poorly managed. It made me118201:05:09.320 --> 01:05:13.000



it brought my fast blood glucose up like crazy, It118301:05:13.079 --> 01:05:15.519



retained a ton of water, and it did make me118401:05:15.559 --> 01:05:18.679



really hungry, which was helpful as a powerlifter. But ultimately118501:05:18.719 --> 01:05:21.199



it's not something I would ever advocate for anyone to take,118601:05:21.960 --> 01:05:26.639



or I would ever take again myself. The BPC one118701:05:26.719 --> 01:05:30.119



five seven, TB five hundred, and GHK those are the118801:05:30.199 --> 01:05:34.000



kind of like the recovery peptides. Those are ones that118901:05:34.119 --> 01:05:37.320



I am a big advocate of, especially BPC one five119001:05:37.360 --> 01:05:41.239



to seven. I think it has so many benefits. So119101:05:41.360 --> 01:05:45.320



BPC one five seven helps with something called angiogenesis. So119201:05:45.400 --> 01:05:49.440



angiogenesis is the formation of additional blood vessels. It's actually119301:05:49.519 --> 01:05:52.599



a gastric peptide, which means that it's it's formed in119401:05:52.639 --> 01:05:55.800



the gut. So people who are taking BPC one five119501:05:55.800 --> 01:06:00.599



to seven orally tend to report really big improvements in digestion.119601:06:02.159 --> 01:06:05.639



When it's injected locally into a muscle or attendant, it119701:06:05.639 --> 01:06:09.639



can help to increase blood flow, decrease inflammation. So BPC119801:06:09.719 --> 01:06:12.000



one five to seven on its own, great TV five119901:06:12.079 --> 01:06:15.119



hundred on its own, TB five hundred actually helps more120001:06:15.239 --> 01:06:20.960



so with collagen synthesis on its own kind of meh120101:06:21.239 --> 01:06:23.639



I didn't really notice much taking on it on its own.120201:06:23.719 --> 01:06:25.960



And I've used these peptides in the past before with120301:06:26.000 --> 01:06:28.039



like muscle tears of power liffing and stuff like that,120401:06:28.360 --> 01:06:31.039



but I leverage them a ton during my rehab from surgery,120501:06:31.800 --> 01:06:36.039



and so I use both of those together for eighteen weeks,120601:06:36.280 --> 01:06:38.239



and then for the first ten weeks after surgery, I120701:06:38.280 --> 01:06:43.280



used a peptide called GHK copper or ghkcu. Ghkcu is120801:06:43.320 --> 01:06:46.960



a specific collagen synthesis peptide, so it's actually used a120901:06:47.000 --> 01:06:53.599



ton in cosmetics. Dude, my scars healed so fast, really121001:06:53.719 --> 01:06:57.639



and they are barely visible now. Wow. Yeah. So I'm like,121101:06:57.719 --> 01:07:00.000



I think, if you have a collagen type of injury,121201:07:00.280 --> 01:07:04.000



so we're talking tendon ligament, I think it'd be a121301:07:04.000 --> 01:07:07.679



phenomenal thing to add into the TB five hundred and BPC.121401:07:08.719 --> 01:07:12.679



A peptide that I've only recently started using is KPV,121501:07:13.440 --> 01:07:18.920



which is typically used for GI issues. I don't have121601:07:19.039 --> 01:07:22.360



enough information on it yet. I have noticed some benefits121701:07:23.039 --> 01:07:25.039



from taking it in the short period that I have,121801:07:25.079 --> 01:07:28.119



only about two weeks. But I'm also taking BPC and121901:07:28.159 --> 01:07:30.960



TB five hundred with it as well, and I'm taking122001:07:31.039 --> 01:07:35.920



those three together in an injection for some GI issues122101:07:35.960 --> 01:07:38.960



that I ran into. So I can't really report on122201:07:39.079 --> 01:07:43.079



that just yet, but I think I'm pretty optimistic about it.122301:07:45.039 --> 01:07:46.840



I could pull up the post and see if I122401:07:46.920 --> 01:07:51.559



missed anything, but I think that's a that's a good122501:07:51.760 --> 01:07:56.599



round up so far. Let's pull this up here.122601:07:58.360 --> 01:08:03.519



It is not always the not always the cheapest, oh122701:08:03.599 --> 01:08:08.119



no intervention that you can that you can become involved in,122801:08:08.199 --> 01:08:10.480



but it is something you can make a decision about122901:08:10.519 --> 01:08:14.400



yourself and not have to rely on a medical professional123001:08:14.440 --> 01:08:16.479



to describe for you.123101:08:16.600 --> 01:08:19.119



I think the medical professional comes in when you're monitoring123201:08:19.159 --> 01:08:21.680



your blood work, like having someone interpret your blood work123301:08:21.720 --> 01:08:24.000



for you, let you know where the blind spots are.123401:08:24.039 --> 01:08:28.680



But ultimately I'm a big believer in agency, right you123501:08:28.760 --> 01:08:31.439



have the decision. Actually had a conversation in the comments123601:08:31.479 --> 01:08:34.520



of that post with a doctor. His comment was, I123701:08:34.560 --> 01:08:37.960



cannot believe people would take these substances that are untested123801:08:38.000 --> 01:08:42.159



and UNFDA approved and manufacturing illness. I'll never understand why123901:08:42.159 --> 01:08:45.359



someone would do that. And my response to him, I124001:08:45.399 --> 01:08:47.720



tend to be very diplomatic and my responses to people,124101:08:47.760 --> 01:08:49.720



even if I think that they're kind of dumb. But124201:08:49.760 --> 01:08:54.039



it's like, it comes down to a risk reward calculation. Right.124301:08:54.159 --> 01:08:58.239



So when I was powerlifting and the conversation was around124401:08:58.359 --> 01:09:01.680



should I take more testosterone or not, I was like,124501:09:01.760 --> 01:09:04.079



I could get a bigger total or I could shorten124601:09:04.119 --> 01:09:07.079



my life span. Yeah, I want a bigger total, right,124701:09:07.159 --> 01:09:10.600



So it's my agency allows me to use my cost124801:09:10.640 --> 01:09:14.760



benefit equation a risk risk reward equation as I see fit.124901:09:15.439 --> 01:09:18.880



Now that's important because, especially in the US, we pay125001:09:18.920 --> 01:09:21.199



for our own healthcare. So if I'm going to pay125101:09:21.199 --> 01:09:23.239



for my own healthcare and I'm going to take responsibility125201:09:23.279 --> 01:09:27.479



for that, that's my decision. But you have to be125301:09:27.520 --> 01:09:31.079



able to effectively and critically evaluate the risk reward. And125401:09:31.119 --> 01:09:33.560



most people just look at the reward. They're like, Oh,125501:09:33.640 --> 01:09:37.000



I need to lose fat slu Oh I need to125601:09:37.319 --> 01:09:40.640



you know, I need to cut my appetite reditrue tide. Well,125701:09:40.720 --> 01:09:44.439



one of the side effects of GLP drugs is gastroparesis. Right,125801:09:44.520 --> 01:09:48.920



that's pretty serious, right, do you want to paralyze GI tract?125901:09:49.560 --> 01:09:53.159



I don't, and they'll look at, Oh, the clinical dose126001:09:53.239 --> 01:09:55.560



is between two point five and twelve milligrams. I'm just126101:09:55.560 --> 01:09:58.960



going to take ten milligrams it's lower than the top end. Well,126201:09:59.039 --> 01:10:01.520



you're probably going to be pretty nauseous. You're probably gonna126301:10:01.520 --> 01:10:04.840



have digestive issues, right, so understanding. The one that I126401:10:04.880 --> 01:10:09.319



missed was epitalin. Epitalin is one that's really interesting to me.126501:10:09.760 --> 01:10:12.199



It's typically used in the anti aging community because it126601:10:12.279 --> 01:10:16.000



increases telomere length. So one of the reasons why we126701:10:16.079 --> 01:10:19.079



age is there is these tales of all of our126801:10:19.279 --> 01:10:24.039



DNA sequences called telomeres, and as we as we reproduce126901:10:24.079 --> 01:10:26.760



our cells, those telomeres get shorter and shorter and shorter,127001:10:27.479 --> 01:10:30.119



and that results in more and more genetic mutations to127101:10:30.159 --> 01:10:32.399



the cells, so the cells are less resilient. Blah blah,127201:10:32.399 --> 01:10:38.560



blah blah. I used it after the SLU, the Mazi,127301:10:38.600 --> 01:10:40.920



the five Amino, the SS thirty one, then I did127401:10:40.960 --> 01:10:43.880



a two week run of the Eptalin. It's not something127501:10:43.920 --> 01:10:47.319



you generally feel. I did it notice an improvement in127601:10:47.319 --> 01:10:50.399



my sleep, but it was also during a period where127701:10:50.399 --> 01:10:52.600



my calories were coming up post show, so there's a127801:10:52.680 --> 01:10:57.640



lot of noise there. I was actually talking with Chris127901:10:57.720 --> 01:11:00.720



Duffin and he suggested using it around daylight saving time.128001:11:01.720 --> 01:11:04.479



I said, oh, that makes a lot of sense because128101:11:04.520 --> 01:11:06.159



you know system is a little bit out of kilter.128201:11:06.960 --> 01:11:10.039



So that's you know, daylight saving time just passed. But128301:11:10.119 --> 01:11:12.199



for next daylight savings time, I'm gonna try a two128401:11:12.239 --> 01:11:14.239



week run around around that time and see if I128501:11:14.239 --> 01:11:18.119



can make a better a better assessment of it because128601:11:18.119 --> 01:11:19.600



it's only a you know, I think you run it128701:11:19.640 --> 01:11:28.319



for ten days. Oh, this one's really cool BAM fifteen. Great.128801:11:28.720 --> 01:11:31.000



Have you heard of it? No, it's it's one of128901:11:31.000 --> 01:11:34.760



the more like underground peptides. It's also very expensive. But129001:11:35.800 --> 01:11:39.560



are you familiar with DNP? Yeah, okay, so it's DNP129101:11:39.720 --> 01:11:43.439



is an old bodybuilding drug. It's actually a byproduct of129201:11:44.640 --> 01:11:49.520



dynamite production, and they discovered they discovered DNP because people129301:11:49.520 --> 01:11:53.119



that were working in these dynamite facilities were losing fat129401:11:53.239 --> 01:11:56.319



like crazy. And one of the reasons because they were129501:11:56.359 --> 01:12:02.439



breathing in this DNP. And he's extremely dangerous because what129601:12:02.520 --> 01:12:06.520



it does it uncouples your mitochondri metabolism. So essentially your129701:12:06.520 --> 01:12:09.199



body is producing a ton of ATP, but it's getting129801:12:09.199 --> 01:12:12.560



released as heat, so you're burning energy and DNP will129901:12:12.600 --> 01:12:16.319



actually overheat your body and people can die because you130001:12:16.439 --> 01:12:21.039



just get too hot. BAM fifteen is A is an uncoupler,130101:12:21.359 --> 01:12:25.399



but it's specific to the muscle cell, so it actually130201:12:25.640 --> 01:12:29.399



increases your heat production, but it doesn't raise your core130301:12:29.439 --> 01:12:33.439



body temperature. I used it while I was dieting before130401:12:33.479 --> 01:12:37.279



a vacation we took to Puerto Rico, and it literally,130501:12:37.439 --> 01:12:40.159



I looked, took the lowest dose possible, and I only130601:12:40.239 --> 01:12:43.239



took it twice a week on non training days, with130701:12:43.520 --> 01:12:46.159



Slupp three three two on my training days. So I'd130801:12:46.199 --> 01:12:48.359



take slu on training days and I would take the130901:12:48.399 --> 01:12:52.119



BAM fifteen because in my mind, again understanding mechanisms of action,131001:12:53.159 --> 01:12:55.239



if I'm going to put my foot on the gas pedal,131101:12:56.920 --> 01:13:00.279



I don't want something that's going to remove the ability131201:13:00.319 --> 01:13:03.119



of that gas pedal to put energy to the engine,131301:13:04.119 --> 01:13:08.399



right because if I uncouple mitochondrial metabolism, that energy that131401:13:08.439 --> 01:13:13.439



I'm producing isn't going to force production exercise output. So131501:13:13.479 --> 01:13:15.640



one of the side effects of BAM fifteen is fatigue131601:13:16.079 --> 01:13:18.560



because you're producing all this energy but it's going nowhere.131701:13:19.520 --> 01:13:21.439



So I would take the BAM fifteen on rest days,131801:13:21.439 --> 01:13:23.439



and I took the slu on training days, and I131901:13:23.600 --> 01:13:27.239



lost a ton of fat and worked zero percent harder,132001:13:27.760 --> 01:13:30.960



So it was pretty impressive, but again I'm not I132101:13:31.000 --> 01:13:33.119



don't know enough about the side effects to be able132201:13:33.159 --> 01:13:35.520



to recommend it to anyone. I also don't know what132301:13:35.560 --> 01:13:37.720



happens when you ramp up dosages because I took the132401:13:37.760 --> 01:13:42.159



lowest effective dose, so that was just my experience. Pretty132501:13:42.159 --> 01:13:46.319



cool peptide. Yes, so that's what I'm taking, taking a132601:13:46.319 --> 01:13:49.279



lot of stuff. But like you said, it is these132701:13:49.319 --> 01:13:53.479



are these are expensive and you know, again risk reward conversation,132801:13:53.680 --> 01:13:56.319



there is very little human testing. Most of the testing132901:13:56.399 --> 01:13:59.359



is done with rats or with mice, and you kind133001:13:59.359 --> 01:14:02.239



of have to extrap laid out there are guys. So133101:14:02.279 --> 01:14:05.800



most of the people that take Slupp three three two133201:14:05.800 --> 01:14:08.520



are taking anywhere between you know, two hundred and fifty133301:14:08.520 --> 01:14:13.840



micrograms and one thousand micrograms if you took the research133401:14:13.880 --> 01:14:20.439



based on mice, it's actually ten eleven milligrams per kilo133501:14:21.159 --> 01:14:24.520



is the dosage. So there's actually a couple of guys133601:14:24.560 --> 01:14:31.399



I know who are trying taking one hundred milligrams up133701:14:31.439 --> 01:14:33.439



to one hundred and fifty milligrams based on their body133801:14:33.439 --> 01:14:38.640



weight of Slupp three three two. Sounds cool in theory,133901:14:39.199 --> 01:14:40.840



and most of them will say, oh, I have no134001:14:40.880 --> 01:14:43.840



side effects, blah blah blah. I'm like, I'm going to134101:14:43.880 --> 01:14:46.760



need to see a little bit more evidence before I134201:14:46.840 --> 01:14:51.159



make that assumption going from one gram to one hundred134301:14:51.560 --> 01:14:55.560



or sorry, from you know, one thousand micrograms to one134401:14:55.640 --> 01:14:59.960



hundred and fifty milligrams. But I mean, if you're lose134501:15:00.119 --> 01:15:02.000



in a ton of body fat and your health markers134601:15:02.000 --> 01:15:05.439



are in a good place, who's to say. But these134701:15:05.439 --> 01:15:06.920



are the conversations you have to have. You have to134801:15:06.920 --> 01:15:07.600



be open to.134901:15:09.119 --> 01:15:12.319



Taking some risks, and it really it kind of comes135001:15:12.359 --> 01:15:15.239



down to for how long as well, you know, for135101:15:15.359 --> 01:15:19.079



how long how long do you do your biomarkers stay135201:15:20.520 --> 01:15:23.560



in a good zone. I'd mean an example of being135301:15:23.800 --> 01:15:28.039



like a keto diet, People's numbers get much better for135401:15:28.119 --> 01:15:31.600



a period of time until they start getting worse and135501:15:32.760 --> 01:15:37.199



it really sort of degates the long term benefit of135601:15:37.239 --> 01:15:39.960



being on a keto diet unless you need to do135701:15:40.000 --> 01:15:40.840



it for medical reasons.135801:15:40.880 --> 01:15:44.680



That's a great example. So, like I said, it's important135901:15:44.720 --> 01:15:49.520



to understand the mechanisms of action, the risks and evaluating them.136001:15:49.920 --> 01:15:52.800



If you look at something like a ketogenic diet, usually136101:15:52.800 --> 01:15:56.760



it's coupled with some sort of intermittent fasting or fasting protocol.136201:15:57.199 --> 01:15:59.119



To me, I look at all these things like tools136301:15:59.119 --> 01:16:01.319



in a toolbox. So I talked about when I use136401:16:01.359 --> 01:16:04.600



BAM fifteen, I only use it on rest days. Okay,136501:16:05.159 --> 01:16:07.640



think about all the nutritional protocols that we have at136601:16:07.640 --> 01:16:10.720



our disposal and how the trend of research has been going.136701:16:11.399 --> 01:16:13.920



The trend of research has been going. The more research136801:16:13.960 --> 01:16:16.960



we do, the more we realize that a balanced approach136901:16:17.159 --> 01:16:20.640



works best. So if you could have a situation in137001:16:20.680 --> 01:16:24.439



which you are more metabolically flexible. So maybe on your137101:16:24.520 --> 01:16:29.800



rest days you use a ketogenic diet, higher fat, moderate protein.137201:16:30.439 --> 01:16:33.560



Then on training days you're using a very high carbohydrate137301:16:33.600 --> 01:16:36.039



diet because you want to fuel your training, and then137401:16:36.079 --> 01:16:41.520



a lower fat approach. Well, now I'm fueling training. I'm137501:16:41.600 --> 01:16:44.680



maintaining my insulin sensitivity because if you use a high137601:16:44.680 --> 01:16:47.920



carbohydrate diet for a really long time, potentially you can137701:16:48.000 --> 01:16:52.279



decrease insulin sensitivity. So I'm maintaining my insulin sensitivity through137801:16:52.279 --> 01:16:56.119



the lower carbon days or the zero carb days. What137901:16:56.199 --> 01:16:59.359



if I also included a fasting day once or twice138001:16:59.359 --> 01:17:03.119



a month, Well, now I'm in a situation where I138101:17:03.119 --> 01:17:07.119



can burn keytnes. I can burn fats, I can burn carbohydrates.138201:17:07.479 --> 01:17:11.039



I'm maintaining my insulin sensitivity. As long as calories are equated,138301:17:11.239 --> 01:17:14.960



I know that my body weight will maintain, and potentially138401:17:15.199 --> 01:17:18.760



I'll still have the ability to build muscle. So again,138501:17:19.119 --> 01:17:23.079



do I have evidence that this works? No? Is their138601:17:23.119 --> 01:17:26.439



research done that shows someone who's using a metabolically flexible138701:17:26.439 --> 01:17:29.520



dieting approach? No? Have I used it with some of138801:17:29.520 --> 01:17:33.079



my clients? Yes? Have I had great results with myself? Yes,138901:17:33.279 --> 01:17:36.840



I have great results of those clients. Yes, But when139001:17:36.840 --> 01:17:40.159



it comes down to is adherents. How many people are139101:17:40.199 --> 01:17:44.560



as controlled with their nutrition and their lifestyle to be139201:17:44.640 --> 01:17:48.680



able to follow such a complex nutritional intervention. Very few.139301:17:49.840 --> 01:17:53.119



So how many people if a research paper came out139401:17:53.159 --> 01:17:57.359



and said the best way for you to have amazing health,139501:17:57.479 --> 01:18:03.560



great performance, look lean, be strong, and this is it,139601:18:03.600 --> 01:18:07.039



does that really help the majority of people? It doesn't139701:18:07.520 --> 01:18:09.840



because it's not a sustainable way to live your life.139801:18:11.239 --> 01:18:14.840



A great example, I've been fasting for twenty four hours139901:18:14.840 --> 01:18:17.439



once a week. So usually one day I'll eat my140001:18:17.520 --> 01:18:19.800



dinner and then the next day I won't eat until dinnertime.140101:18:19.840 --> 01:18:22.199



The next day, I'm doing that as part of a140201:18:22.239 --> 01:18:25.479



guess a GI protocol that I'm working with a coach on.140301:18:26.399 --> 01:18:32.159



So that worked well until it was my birthday, and140401:18:32.199 --> 01:18:34.199



then a training day the next day on the day140501:18:34.199 --> 01:18:37.039



that I was supposed to fast, Well, I'm not going140601:18:37.079 --> 01:18:40.399



to fast on a training day because I'm training three140701:18:40.399 --> 01:18:44.920



times a day right now, So I couldn't fast that day.140801:18:45.319 --> 01:18:48.239



And then I found myself even knowing the fact that like,140901:18:48.359 --> 01:18:50.159



if you miss a week, it's not a big deal,141001:18:50.960 --> 01:18:53.319



but I found myself thinking like, oh man, you're not141101:18:53.399 --> 01:18:55.640



doing what you're supposed to do. It brings again the141201:18:55.720 --> 01:18:59.680



relationship with the process and my personality is I check141301:18:59.680 --> 01:19:03.119



the ball. So all of these things come into play.141401:19:03.159 --> 01:19:06.439



It's like what's best for the outcome has to be141501:19:06.439 --> 01:19:09.319



best for the individual and has to be flexible enough141601:19:09.319 --> 01:19:11.239



that they can follow it mostly right most of the141701:19:11.279 --> 01:19:14.600



time for a really long time. We're back at the141801:19:14.640 --> 01:19:20.159



beginning of our conversation, right right, So I did I141901:19:20.159 --> 01:19:23.000



love having these conversations because I think most people just142001:19:23.039 --> 01:19:29.079



look for the best, and the best is now deemed optimal.142101:19:29.199 --> 01:19:31.199



So people will talk about the optimal way to train,142201:19:31.680 --> 01:19:34.039



you know, the biomechanics bros. Or like this is the142301:19:34.039 --> 01:19:37.560



most optimal movement pattern. What they really mean is this142401:19:37.640 --> 01:19:42.199



is the perfect movement pattern, and perfect is not optimal.142501:19:42.880 --> 01:19:46.119



Optimal is what works best for the individual within their142601:19:46.159 --> 01:19:50.319



current context. And if we reframe the word optimal to142701:19:50.439 --> 01:19:52.359



what works best for you based on where you're at142801:19:52.399 --> 01:19:57.399



right now, that's a much easier pill to swallow for people. Yeah,142901:19:57.920 --> 01:20:00.199



and it makes it more. You're able to add here143001:20:00.239 --> 01:20:02.239



to it a little bit better, and then you're able143101:20:02.279 --> 01:20:03.960



to sustain it for a little bit longer, and then143201:20:04.000 --> 01:20:06.119



all of a sudden you get better results doing something143301:20:06.119 --> 01:20:11.520



that is suboptimal. Aren't we just after the results here?143401:20:13.079 --> 01:20:15.159



Yeah? Of course, yeah, of course.143501:20:16.359 --> 01:20:24.000



Well, I I have one potentially explosive question to okayuh are.143601:20:24.239 --> 01:20:24.960



Here's the question.143701:20:25.159 --> 01:20:28.479



Are all powerlifters frustrated bodybuilders?143801:20:32.800 --> 01:20:39.479



All? No? Some? Yes? So the interesting Like, I could143901:20:39.520 --> 01:20:42.520



go pretty deep on this topic. I think most powerlifters144001:20:43.359 --> 01:20:46.199



started off as bodybuilders but just didn't want to diet144101:20:46.640 --> 01:20:49.920



and ended up really realizing that being really strong it's cool.144201:20:51.840 --> 01:20:53.680



I was one of them, Like, I just was like,144301:20:54.079 --> 01:20:56.399



I just really don't want to diet. I like being cool,144401:20:56.479 --> 01:20:59.840



I like squatting heavy, I like doing singles. So I'm144501:20:59.880 --> 01:21:03.039



just in a powerlift instead. But at the end of144601:21:03.039 --> 01:21:05.479



the day, all of us want to be big, big,144701:21:05.800 --> 01:21:09.520



imposing dudes. Like I think very few people get into144801:21:09.560 --> 01:21:11.000



this and say, like I just want to build a144901:21:11.039 --> 01:21:13.640



little bit of muscle. No, we want to be jacked.145001:21:13.640 --> 01:21:17.199



We want to be imposing when we walk in a room.145101:21:17.920 --> 01:21:21.800



And the funny part is is powerlifters. I'm going to145201:21:21.880 --> 01:21:25.079



generalize here, but I think powerlifters walk into a room145301:21:25.079 --> 01:21:27.680



and are like looking bench press more than everyone in145401:21:27.720 --> 01:21:32.600



this room. Yeah, and all anyone seeses that guy's breathing145501:21:32.680 --> 01:21:33.239



really heavy.145601:21:36.079 --> 01:21:37.880



Yeah.145701:21:37.920 --> 01:21:42.000



But ultimately, I think there's a lot of people who145801:21:42.039 --> 01:21:47.760



think powerlifting and I was one of them, is it's145901:21:47.800 --> 01:21:50.840



a lot easier to get external validation from powerlifting than146001:21:50.880 --> 01:21:53.640



it is from bodybuilding. And I think a lot of146101:21:53.720 --> 01:21:58.960



us are start within this pursuit for external validation. I146201:21:59.000 --> 01:22:00.800



see it a lot with my client, and I've also146301:22:00.840 --> 01:22:03.760



experienced it in my own journey. I started powerlifting because146401:22:03.760 --> 01:22:06.720



I didn't think I was good enough, and I thought146501:22:06.720 --> 01:22:08.640



that if I got stronger and if I put up146601:22:08.680 --> 01:22:10.960



big lifts, people would recognize me and I would have146701:22:11.039 --> 01:22:14.840



some worth in this world. And I know that's probably146801:22:14.840 --> 01:22:16.720



a bit more philosophical than you thought I would go.146901:22:16.920 --> 01:22:19.880



But it's easier to do that when you're lifting heavyweights147001:22:19.960 --> 01:22:25.319



because it's objectively visible. If you're a bodybuilder, it takes147101:22:25.319 --> 01:22:29.439



a really long time to build an imposing physique. It147201:22:29.479 --> 01:22:31.439



takes a really long time to build up to the147301:22:31.479 --> 01:22:34.600



point where you know you're two hundred and twenty two147401:22:34.720 --> 01:22:37.000



hundred and fifty pounds a muscle, even if you're carrying147501:22:37.000 --> 01:22:39.039



a little bit more body fat. If you can fill147601:22:39.079 --> 01:22:42.520



out a shirt, you know, a two XL shirt, you're147701:22:42.560 --> 01:22:45.640



an imposing person. But it takes a really long time147801:22:45.800 --> 01:22:49.279



to achieve a physique like that. So I think powerlifters147901:22:49.359 --> 01:22:51.399



are just in it for the like a lot of148001:22:51.399 --> 01:22:54.199



power lifts get into it for the external validation. And148101:22:54.239 --> 01:22:57.039



it's just easier to get from lifting heavy because you148201:22:57.079 --> 01:23:00.880



can get strong relatively fast because it's a neurological adaptation,148301:23:01.640 --> 01:23:04.399



then you can from a more physiological adaptation like building148401:23:04.439 --> 01:23:06.560



muscle and having a big physique.148501:23:08.920 --> 01:23:11.640



That's a reasonable, reasonable answer, Yeah, fair.148601:23:13.239 --> 01:23:14.720



Not explosive, I'm sorry.148701:23:14.680 --> 01:23:15.239



Not explosed.148801:23:15.439 --> 01:23:17.720



Well, you know, I just said potentially, I didn't say148901:23:17.720 --> 01:23:20.079



it had to be fair enough. Well, anyway, Paul, thank149001:23:20.119 --> 01:23:22.399



you very much for coming on where can people find you?149101:23:22.880 --> 01:23:25.920



Sure? Yeah, due to is my pleasure. You can find149201:23:25.920 --> 01:23:28.439



me on Instagram at Paulo Need. You can find my149301:23:28.560 --> 01:23:32.479



coaching company at Master Athletic Performance. And I also have149401:23:32.520 --> 01:23:35.960



an education and mentorship company Coaches Corner University. You find149501:23:35.960 --> 01:23:40.119



that at coachescornerye dot com. We have an education website149601:23:40.159 --> 01:23:43.880



that is thirty dollars a month and it has close149701:23:43.920 --> 01:23:47.600



to two hundred hours of lectures by myself and twenty149801:23:47.640 --> 01:23:50.640



eight other collaborators. And then I also run a mentorship149901:23:50.640 --> 01:23:53.600



program for other coaches looking to build their businesses in scale.150001:23:53.840 --> 01:23:55.479



So that's where you can find me.150101:23:56.479 --> 01:23:56.840



Excellent.150201:23:57.039 --> 01:23:59.199



I am at the Jim McDean all the social media.150301:23:59.199 --> 01:24:01.319



This show is fifty percent facts. Were percent is a150401:24:01.319 --> 01:24:03.800



word in fifty is just numbers. Fifty percent facts is150501:24:03.800 --> 01:24:07.359



a speaker by podcast association with iHeartMedia on the Obscure150601:24:07.640 --> 01:24:08.640



Celebrity Network.150701:24:08.640 --> 01:24:11.079



And thank you again. I will see you in next150801:24:11.079 --> 01:24:11.720



week probably