Nov. 12, 2025

Paul Oneid | From Injury to Strength

Paul Oneid | From Injury to Strength
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In this conversation, Jim and Paul Oneid discuss the current state of gyms post-pandemic, sharing insights on the challenges faced by gym owners and members alike. They delve into Paul's personal journey of injury recovery after a severe quad injury, exploring the innovative rehabilitation techniques he employed. The discussion also highlights the importance of foundational training and the long-term commitment necessary for maintaining health and fitness. In this conversation, Paul discusses the importance of sustainable fitness habits, the role of relationships in coaching, and understanding client motivations. He emphasizes the need for a balanced approach to nutrition and fitness, focusing on abundance rather than restriction. 

The discussion also explores the application of peptides in health and performance, emphasizing the importance of monitoring and understanding their effects. Overall, the conversation provides valuable insights into coaching, nutrition, and personal development.  


You can find Paul on Instagram @pauloneid https://www.instagram.com/pauloneid/

Check out our gym (Third Street Barbell) at ThirdStreetBarbell.com https://www.thirdstreetbarbell.com/!

Check out our podcast website: 50percentfacts.com https://www.50percentfacts.com/

50% Facts is a Spreaker Prime podcast on OCN – the Obscure Celebrity Network.
____  

Hosted by Mike Farr (@silentmikke) https://www.instagram.com/silentmikke/ and Jim McDonald (@thejimmcd). https://www.instagram.com/thejimmcd/
Produced by Jim McDonald
Production assistance by Sam McDonald and Sebastian Brambila. Theme by Aaron Moore. Show art by Joseph Manzo (@jmanzo523)

Become a supporter of this podcast: https://www.spreaker.com/podcast/50-facts-with-silent-mike-jim-mcd--5538735/support.

WEBVTT

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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

240
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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

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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

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a text that had like demonstration videos and just a

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

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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
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Of that stuff.

255
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I will it'll be tired, you know, it'll be sometimes

256
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just the tiniest bit so after, but not anything like

257
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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
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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
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did a fantastic job with me. He worked with the

262
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Toronto May Beliefs for a number of years, so he's

263
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used to that high performance athlete, but he had never

264
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worked with anyone who was enhanced. He had never worked

265
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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
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call it rehab plan and the exercises and functional benchmarks

268
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that I had to meet, and then what I would

269
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do is I would take that home. I would rewrite

270
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them in terms of what I wanted to do, and

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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

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your function continues to improve, you have my clearance to

274
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push it. I understand you. You know what you're doing,

275
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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
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can't get away from. You have to do it, especially

278
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in a rehab scenario, because once you cut into a tissue,

279
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whether it be a muscle or a tendon, that tissue

280
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is different. Like even now, my quad tendons are really

281
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thick because when you injure a tendon, it actually loses

282
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the ability to absorb and express water sot tendons. When

283
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most people don't understand, attendon is not an inert tissue.

284
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It's actually hydraulic. So when that tendon is injured or healing,

285
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it absorbs a ton of water and gets really stiff.

286
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So those isometrics actually served to teach that tendon to

287
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hold tension and allow water in and out in a

288
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stable position. And once we got into more movement and

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things like that, taking into account, that's six weeks I

290
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was in a wheelchair. I wasn't just in a wheelchair

291
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doing I was doing muscle stem four times a day.

292
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I had a home PEMF unit, and for people who

293
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aren't familiar with PMF is it's pulse electromagnetic field, So

294
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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
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of your body is injured, and it increases cellular metabolism,

297
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so you produce more atp and more blood flow and

298
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it helps to clear inflammation. So I was in that

299
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thing four hours a day. I was doing passive blood

300
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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
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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
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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
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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
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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
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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
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of exercise stimulus. I would do so, even when I

327
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was in the bed, I would put the blood floor

328
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restriction on, and then I would put the muscle stem

329
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on because the muscle stem would flex my muscles in

330
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a stable position, and then the blood flow restriction would

331
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prevent that venus return, so I get a better exercise

332
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stimulus from it. The muscle stem also served to prevent

333
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nervous system down regulation to the area, because when you're injured,

334
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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
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did all of that stuff. At any given point during

339
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that six weeks, I was doing rehab eight hours a day. Goodness,

340
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So I had this I was sleeping in a hospital bed.

341
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I was in a hospital bed in my office because

342
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the house we were living in, my office was on

343
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the main floor and I couldn't go up the stairs.

344
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So I had this table that would slide across me

345
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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
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And then every couple hours I would slide the laptop away,

349
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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
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the the eight hours or so before my surgery, when

354
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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.

512
00:28:37.319 --> 00:28:39.240
And I think I just kind.

513
00:28:39.119 --> 00:28:41.279
Of resented it some and I was like, well, fuck it,

514
00:28:41.319 --> 00:28:45.480
I'm not doing that. And but you know, earlier this year,

515
00:28:45.559 --> 00:28:47.920
I was like, I really really have to get serious

516
00:28:47.960 --> 00:28:50.720
about it. I want to I want to get my

517
00:28:50.759 --> 00:28:54.880
body weight down into closer to where I was before

518
00:28:54.920 --> 00:28:57.599
I started powerlifting, and I want to get in better

519
00:28:57.599 --> 00:28:58.359
shape and whatever.

520
00:28:58.759 --> 00:28:59.920
And I have like.

521
00:29:00.079 --> 00:29:03.160
Three, four or five people that I talked to about

522
00:29:03.319 --> 00:29:06.480
different aspects of it and get different different views. I

523
00:29:06.519 --> 00:29:08.319
have my own views about what I want to do

524
00:29:08.960 --> 00:29:14.160
and have sort of cobble together what I'm doing now,

525
00:29:14.880 --> 00:29:17.640
and I'm I'm pretty comfortable with it, honestly, and I'm not.

526
00:29:17.720 --> 00:29:20.759
I don't like, I don't. I don't resent my gym

527
00:29:20.799 --> 00:29:23.480
the same way I did before. But I but I

528
00:29:23.519 --> 00:29:24.200
also don't.

529
00:29:24.519 --> 00:29:26.920
I don't. It's not a drain on me to do it.

530
00:29:26.440 --> 00:29:30.559
It was like, and I think that one of the

531
00:29:30.599 --> 00:29:34.759
things that people don't understand when they start committing to

532
00:29:35.240 --> 00:29:40.799
you know, diet changes, lifestyle changes, whatever, and being in

533
00:29:40.839 --> 00:29:43.480
the gym with frequency and all that stuff is that

534
00:29:43.640 --> 00:29:46.680
it isn't a short period of time that you're talking about.

535
00:29:47.200 --> 00:29:52.039
You know, I understand the industry indulges in in twelve

536
00:29:52.079 --> 00:29:53.359
week challenges.

537
00:29:52.960 --> 00:29:53.680
In order to.

538
00:29:55.160 --> 00:30:00.480
Generate leads a lot of the time and customer acquisition. Yeah,

539
00:30:00.559 --> 00:30:06.359
but the reality is that it's a lifetime commitment you're

540
00:30:06.400 --> 00:30:08.400
going to just you know, if you're going to get

541
00:30:08.440 --> 00:30:10.920
into good shape and stay in good shape. There isn't

542
00:30:10.960 --> 00:30:18.400
a moment where you can't be intentional about it.

543
00:30:17.119 --> 00:30:23.279
It's really interesting to me because my personality is such

544
00:30:23.359 --> 00:30:26.400
that I try to find the good in everything. So

545
00:30:27.440 --> 00:30:30.400
when you talk about twelve week challenges, we will never

546
00:30:30.519 --> 00:30:33.200
run twelve week challenges with Master Athletic Performance because it

547
00:30:33.240 --> 00:30:37.039
doesn't align with our core values. But do I see

548
00:30:37.200 --> 00:30:40.599
a world in which that could potentially benefit somebody. Yeah,

549
00:30:40.640 --> 00:30:42.839
if it's set up properly, if it's set up so

550
00:30:42.880 --> 00:30:46.680
that these twelve weeks teach you the foundational habits required

551
00:30:46.720 --> 00:30:52.039
to maintain them. But the problem is is typically challenges

552
00:30:52.039 --> 00:30:54.079
are set up in a way where it's almost like

553
00:30:54.160 --> 00:30:57.599
a shotgun approach to fitness, where you do all the

554
00:30:57.640 --> 00:31:02.119
things all the time, and it's completely unsustainable. So either

555
00:31:02.200 --> 00:31:04.839
people drop off and you have high attrition rates, or

556
00:31:05.920 --> 00:31:08.759
people just can't maintain the habits that got them to

557
00:31:08.799 --> 00:31:11.680
where they are, and that's why they do challenges around

558
00:31:11.759 --> 00:31:15.839
the holidays because there's this massive motivation for the new year,

559
00:31:16.519 --> 00:31:18.960
or they do challenges in the summer when typically the

560
00:31:19.079 --> 00:31:22.079
kids aren't like are kind of out of the way

561
00:31:22.240 --> 00:31:24.960
or like at summer camp or whatever, and people's schedules

562
00:31:25.000 --> 00:31:29.599
are a little bit more open. And what I've personally

563
00:31:29.680 --> 00:31:33.039
found like with regards to the sales process. Obviously I've

564
00:31:33.079 --> 00:31:35.519
run mass athletic performance for ten years now, I've been

565
00:31:35.519 --> 00:31:38.759
coaching for twenty. I also mentor other coaches on how

566
00:31:38.799 --> 00:31:41.359
to build their businesses. And what I've found to be

567
00:31:41.359 --> 00:31:44.119
the most impactful when it comes to building a sustainable

568
00:31:44.160 --> 00:31:49.839
business is not selling a product, but selling a relationship.

569
00:31:50.480 --> 00:31:53.599
So I think it's really important to engage your clients

570
00:31:53.599 --> 00:31:55.920
at every step of the process, from the moment they're

571
00:31:55.960 --> 00:31:58.519
exposed to your content to the moment they start coaching,

572
00:31:58.599 --> 00:32:02.640
and then that onboarding process and thereafter how involved can

573
00:32:02.720 --> 00:32:04.720
you get this person in the process, because you're not

574
00:32:04.759 --> 00:32:09.240
selling a product, you're actually selling a transformation of identity. Right,

575
00:32:09.319 --> 00:32:13.880
those people who are most successful in losing weight, gaining muscle.

576
00:32:14.559 --> 00:32:18.759
They don't do things perfectly, they do things mostly right

577
00:32:18.960 --> 00:32:21.920
most of the time for a really long time. To me,

578
00:32:22.000 --> 00:32:25.079
that's what consistency means. Consistency doesn't mean that you're perfect

579
00:32:25.079 --> 00:32:29.960
all the time. Consistency means that you're somewhat good most

580
00:32:30.000 --> 00:32:33.720
of the time for a really long time. And if

581
00:32:33.759 --> 00:32:36.720
you can pitch people on, hey, I'm going to meet

582
00:32:36.759 --> 00:32:39.279
you where you are and I'm actually going to show

583
00:32:39.319 --> 00:32:42.759
you what you're capable of, because most people will say

584
00:32:43.200 --> 00:32:46.880
I want to lose ten pounds. But using myself as

585
00:32:46.880 --> 00:32:51.160
an example, so I've recently pivoted my training quite heavily

586
00:32:51.240 --> 00:32:56.359
more towards aerobic work, more towards we'll call it functional training,

587
00:32:56.400 --> 00:33:00.880
where I'm moving my body through space, farmers, carry sled walks,

588
00:33:00.920 --> 00:33:04.640
strong man stuff, and then getting back into running. And

589
00:33:04.680 --> 00:33:06.960
you would say, well, oh yeah, Paul, that's easy because

590
00:33:06.960 --> 00:33:09.359
you want to compete in tactical games. I'm like, yep,

591
00:33:09.440 --> 00:33:12.279
I do only because for me, having an end goal

592
00:33:12.799 --> 00:33:16.279
allows me to create structure. But my true motivation for

593
00:33:16.359 --> 00:33:18.279
my training pivot is that we want to start a

594
00:33:18.319 --> 00:33:20.599
family and I couldn't play on the ground with my

595
00:33:20.680 --> 00:33:25.200
kids at two hundred and fifty pounds powerlifting, and one

596
00:33:25.240 --> 00:33:27.359
of the main thoughts that I had in my head.

597
00:33:27.359 --> 00:33:29.920
I remember laying in the hospital bed waiting for surgery,

598
00:33:29.960 --> 00:33:33.839
looking at my wife. She was completely distraught, and I thought,

599
00:33:34.839 --> 00:33:37.279
if I can't play on the ground with our kids

600
00:33:37.319 --> 00:33:41.480
because of this, I'm a piece of shit. And so

601
00:33:41.640 --> 00:33:44.440
that thought is my main motivator. And so when we're

602
00:33:44.440 --> 00:33:46.920
talking to our clients, we're really trying to get down

603
00:33:46.960 --> 00:33:52.319
to what's the deep motivation within them to create change,

604
00:33:52.400 --> 00:33:55.359
And it's up to us to create a structure and

605
00:33:55.440 --> 00:33:58.359
a runway of progression to get them from where they

606
00:33:58.359 --> 00:34:00.720
are to where they want to be well capitalizing on

607
00:34:00.799 --> 00:34:04.319
that true motivation. You know, I've got on a call

608
00:34:04.359 --> 00:34:08.400
with a prospective client yesterday, fifty three year old woman

609
00:34:08.440 --> 00:34:12.480
who's on hormone replacement and she just feels like completely

610
00:34:12.559 --> 00:34:15.199
run down, riddled with stress and knows that she needs

611
00:34:15.199 --> 00:34:17.960
to improve her health. Why does she want to improve

612
00:34:17.960 --> 00:34:22.039
her health? Lo and behold, she's going to be a grandmother, right.

613
00:34:22.119 --> 00:34:25.320
So it's never the ten pounds, And I think people

614
00:34:25.400 --> 00:34:29.159
will capitalize their marketing on that surface level goal. But

615
00:34:29.280 --> 00:34:32.280
the way to build a sustainable business is to set

616
00:34:32.360 --> 00:34:36.280
up a structure of relationship that allows you to get

617
00:34:36.320 --> 00:34:38.679
deeper with that client, get them to open up, get

618
00:34:38.760 --> 00:34:41.920
them to be vulnerable with you, get them to trust

619
00:34:42.000 --> 00:34:45.679
you enough so that you can get them on the

620
00:34:45.719 --> 00:34:48.920
way to actually the person they want to become, not

621
00:34:49.039 --> 00:34:51.199
just the short term result they want to achieve.

622
00:34:53.920 --> 00:34:57.320
That makes a lot of sense, that's for sure. It is.

623
00:34:58.840 --> 00:35:01.519
It is easy for people who are who want to

624
00:35:01.559 --> 00:35:04.000
lose weight to get caught up in the scale part

625
00:35:04.000 --> 00:35:04.159
of it.

626
00:35:04.480 --> 00:35:07.559
Yeah, and it's.

627
00:35:07.239 --> 00:35:10.559
It's not where most people who don't have like a

628
00:35:10.679 --> 00:35:13.760
lot of weight to lose people who are, you know,

629
00:35:14.079 --> 00:35:16.239
people who are are very obese.

630
00:35:16.360 --> 00:35:18.599
That's it. Obviously, the scale is a big.

631
00:35:18.480 --> 00:35:18.840
Part of it.

632
00:35:18.840 --> 00:35:22.880
It's very important for people who have you know, ten

633
00:35:22.960 --> 00:35:23.800
twenty thirty.

634
00:35:23.599 --> 00:35:24.360
Pounds to lose.

635
00:35:26.440 --> 00:35:30.840
You you, if you're actually training, you actually recomp a fair

636
00:35:30.880 --> 00:35:34.159
amount and the scale might not move very much for

637
00:35:34.199 --> 00:35:37.800
a while, and you can't really you can't really get

638
00:35:37.840 --> 00:35:40.960
caught up in that. And I know that intellectually. And

639
00:35:41.079 --> 00:35:44.000
yet in the time that I've been, you know, trying

640
00:35:44.000 --> 00:35:47.320
to trying to cut down, and it's not like I

641
00:35:47.320 --> 00:35:50.199
haven't been in a calorie difference since you know, may

642
00:35:50.519 --> 00:35:53.519
because I have, but it's not it's not being quick.

643
00:35:53.599 --> 00:35:57.440
And then like about a month ago, a little maybe, yeah,

644
00:35:57.440 --> 00:35:59.159
a little bit more than a month ago, I did

645
00:35:59.159 --> 00:36:01.159
a I did a deck before I started, and then

646
00:36:01.159 --> 00:36:04.599
I did another one at four months and I had

647
00:36:04.800 --> 00:36:09.239
lost nineteen pounds of fat and recount six pounds of muscle.

648
00:36:09.400 --> 00:36:11.320
It's like, okay, well, that's why the scale hasn't moved.

649
00:36:11.440 --> 00:36:14.199
Yeap, for sure. And so there's a lot of different

650
00:36:14.199 --> 00:36:16.920
ways that we can work with clients on that sort

651
00:36:16.960 --> 00:36:20.920
of mentality shift around the scale. I like, especially with

652
00:36:20.960 --> 00:36:25.039
my weight loss clients. Usually it's females. I'll say, hey, listen,

653
00:36:25.199 --> 00:36:27.760
if your weight didn't change from the where it is today,

654
00:36:28.159 --> 00:36:30.480
but when you looked in the mirror you had the

655
00:36:30.519 --> 00:36:33.679
best body you've ever had, would that change how you felt?

656
00:36:34.559 --> 00:36:37.599
And unequivocally they say no. I'm like cool. So we

657
00:36:37.639 --> 00:36:40.400
can establish that the weight on the scale isn't the issue.

658
00:36:40.639 --> 00:36:43.280
We're trying to work on losing fat and building muscle,

659
00:36:44.119 --> 00:36:46.840
and they say okay, yeah for sure. And then I'm

660
00:36:46.880 --> 00:36:49.280
a big educator. I love teaching people about this sort

661
00:36:49.280 --> 00:36:53.440
of stuff and the common misconception now because for the

662
00:36:53.480 --> 00:36:55.880
longest time it was what the science revealed and what

663
00:36:55.920 --> 00:36:59.119
we believed is that in order to gain fat gain muscle,

664
00:36:59.199 --> 00:37:01.440
you had to be in a chlor surplus. In order

665
00:37:01.440 --> 00:37:03.320
to lose fat, you have to be in a colerk deficit.

666
00:37:04.480 --> 00:37:07.119
That never sat well with me, even as even as

667
00:37:07.119 --> 00:37:09.880
a master's student in a physiology lab. I never sat

668
00:37:09.920 --> 00:37:12.960
well with me because if you have body fat, you

669
00:37:13.000 --> 00:37:17.159
have energy stores. So if I'm using the energy from

670
00:37:17.199 --> 00:37:21.039
those energy stores to train really hard, and training really

671
00:37:21.079 --> 00:37:24.320
hard builds muscle, it stands to reason that even if

672
00:37:24.360 --> 00:37:27.280
I was eating at maintenance, I could lose fat and

673
00:37:27.280 --> 00:37:30.599
build muscle. And that's what the research shows us. Now

674
00:37:30.679 --> 00:37:34.400
it's much more of a slow process. Yeah, but it's possible,

675
00:37:35.119 --> 00:37:38.920
and I know that conceptually, but even when I'm prepping

676
00:37:38.920 --> 00:37:42.079
for a bodybuilding show, I still watch the scale. So

677
00:37:42.119 --> 00:37:45.440
there's an education process, there's a mindset process, and then

678
00:37:45.480 --> 00:37:48.519
there's the metrics process. So we do have our clients

679
00:37:48.559 --> 00:37:51.360
weigh themselves every single day. There's a few reasons for

680
00:37:51.400 --> 00:37:54.800
that number. One, it kind of inoculates them to the fluctuations,

681
00:37:54.840 --> 00:37:57.440
Like if I'm weighing myself every day, that number matters

682
00:37:57.519 --> 00:38:00.440
less because you're not going to gain fat in a day,

683
00:38:00.480 --> 00:38:02.239
and you're also not going to lose fat in a day.

684
00:38:02.360 --> 00:38:05.159
Takes thirty five hundred calories to burn a pound of fat.

685
00:38:05.280 --> 00:38:07.119
You're not going to get that deficit in a day.

686
00:38:08.800 --> 00:38:13.079
Then it's taking pictures. So take your pictures. Let's see

687
00:38:13.119 --> 00:38:16.039
your physique, Let's see it change over time. Let's make

688
00:38:16.079 --> 00:38:18.920
sure those pictures are taken in the same place, relatively

689
00:38:18.960 --> 00:38:21.719
the same time of day, under the same conditions, so

690
00:38:21.840 --> 00:38:24.559
you can see the changes. And then the third thing

691
00:38:24.679 --> 00:38:28.639
is we get our clients to pick an outfit that

692
00:38:28.639 --> 00:38:30.320
they want to wear that's a little bit too tight,

693
00:38:31.920 --> 00:38:34.079
and the changes in your physique will reflect in the

694
00:38:34.079 --> 00:38:36.800
way those clothes fit. So now we've got three metrics.

695
00:38:37.039 --> 00:38:39.679
I forgot to mention. So with the body weight, when

696
00:38:39.719 --> 00:38:42.639
you're weighing yourself every day, there are natural fluctuations based

697
00:38:42.679 --> 00:38:48.280
on hydration, digestion status, stress, sleep quality, sleep duration, all

698
00:38:48.320 --> 00:38:51.840
these sorts of things. We take a weekly average body weight,

699
00:38:51.880 --> 00:38:53.920
So as long as the weekly average body weight is

700
00:38:53.960 --> 00:38:56.400
trending where we wanted to go, we know we're in

701
00:38:56.400 --> 00:38:58.559
a good position and that trending where we wanted to

702
00:38:58.639 --> 00:39:01.199
go over time. So typically what I do with my

703
00:39:01.239 --> 00:39:03.719
clients based on the app that we use for our coaching.

704
00:39:03.760 --> 00:39:05.559
As I can say, Okay, in the last seven days,

705
00:39:05.559 --> 00:39:08.519
your average body weight has come down or it has maintained,

706
00:39:08.559 --> 00:39:11.320
but in the last thirty days you're actually down two pounds.

707
00:39:11.400 --> 00:39:13.480
So we're at a half pounds a week. We're in

708
00:39:13.519 --> 00:39:15.519
a good spot. Then we look at the pictures, then

709
00:39:15.559 --> 00:39:18.400
we reflect on the clothing, so there's a lot of

710
00:39:18.440 --> 00:39:21.360
different Then we can also some of my clients use measurements,

711
00:39:21.480 --> 00:39:25.880
so they'll measure circumferences of like waist, bicep, chest, that

712
00:39:25.920 --> 00:39:29.000
sort of stuff, and we can track measurements. So if

713
00:39:29.000 --> 00:39:31.320
your wiste comes down a couple inches, but your biceps

714
00:39:31.360 --> 00:39:34.719
stay the same circumference, hey, probably gaining some muscle.

715
00:39:35.039 --> 00:39:35.519
That's a wind.

716
00:39:35.559 --> 00:39:37.559
Yeah, You're going to look pretty freaky with some big

717
00:39:37.679 --> 00:39:40.920
arms and a tiny waist, right, Yeah. So there's tons

718
00:39:40.920 --> 00:39:43.119
of different metrics that we can track. There's the education

719
00:39:43.239 --> 00:39:47.480
process and what I'm actually learning the most right now,

720
00:39:48.360 --> 00:39:50.800
I would say over the last couple of years, probably

721
00:39:50.840 --> 00:39:53.000
since I met my wife. Actually to be honest, because

722
00:39:53.039 --> 00:39:55.880
this is an area where she truly excels is most

723
00:39:55.880 --> 00:40:00.280
of us have really poor relationships with food, and so

724
00:40:01.000 --> 00:40:04.239
food is a really interesting part of our life, because

725
00:40:04.639 --> 00:40:07.559
it's a way that we reward ourselves. Right. You remember

726
00:40:07.760 --> 00:40:10.000
as a kid, you're like, mom my, god an am

727
00:40:10.000 --> 00:40:12.360
my test? And she said, let's go get McDonald's. Right.

728
00:40:13.159 --> 00:40:15.039
So it's a way that we reward ourselves. It's also

729
00:40:15.079 --> 00:40:17.920
a way that we soothe ourselves when we're stressed or anxious.

730
00:40:18.599 --> 00:40:21.320
It's also a way that we socially connect, right breaking

731
00:40:21.320 --> 00:40:25.559
bread with your brothers. That also plays with alcohol as well.

732
00:40:25.599 --> 00:40:27.280
You know, hey, let's go grab a drink together. It's

733
00:40:27.280 --> 00:40:31.440
a way that we bond. So how do we intermingle

734
00:40:31.800 --> 00:40:36.920
this very socially connected part of our lives with something

735
00:40:36.960 --> 00:40:40.960
that we actually have to restrict? And so the next

736
00:40:40.960 --> 00:40:44.119
piece is we actually focus on abundance. So rather than

737
00:40:44.159 --> 00:40:46.599
thinking about the things we can pull away, what are

738
00:40:46.639 --> 00:40:48.800
the things that we can actually add to the diet

739
00:40:48.880 --> 00:40:52.559
that will inherently reduce intake. So that's where we get into, Hey,

740
00:40:52.559 --> 00:40:55.079
we're going to eat a high protein diet because protein's

741
00:40:55.159 --> 00:40:58.559
very satiating. It also has a high thermic effective food. Hey,

742
00:40:58.599 --> 00:41:00.599
I want you to eat a thousand rams of fruits

743
00:41:00.599 --> 00:41:03.400
and vegetables a day. Most people, you say, a thousand

744
00:41:03.440 --> 00:41:06.519
grams of fruits and vegetables. They're like, I haven't eaten

745
00:41:06.599 --> 00:41:08.360
a que I actually had a kind who had never

746
00:41:08.360 --> 00:41:11.000
eaten a cucumber. He was thirty six years old, Like,

747
00:41:11.000 --> 00:41:14.719
what the fuck are we doing here? But you know,

748
00:41:14.760 --> 00:41:16.079
when you do it as not as long as me.

749
00:41:16.159 --> 00:41:19.400
There's some there's some outliers. But you know, if you're

750
00:41:19.440 --> 00:41:23.239
eating a thousand grams of fruit and vegetables a day

751
00:41:23.400 --> 00:41:27.199
and your body weight in protein a day, that's very

752
00:41:27.239 --> 00:41:30.480
few calories, but you're gonna be really full, so you're

753
00:41:30.480 --> 00:41:33.679
gonna eat less of the other stuff. And then not

754
00:41:33.719 --> 00:41:36.960
only that, but in the in the process of actually

755
00:41:37.079 --> 00:41:40.719
learning the habits required to eat enough protein, eat enough

756
00:41:40.719 --> 00:41:45.079
fruits and vegetables. Well, then we can get into establishing

757
00:41:45.079 --> 00:41:48.559
baselines of coloric intakes. So when the initial progress slows down,

758
00:41:49.159 --> 00:41:51.519
now we can start to track total calories. Now we

759
00:41:51.519 --> 00:41:53.760
can start to pull those total calories down. Now we

760
00:41:53.800 --> 00:41:56.400
can talk about you know, carbs are gonna be great

761
00:41:56.440 --> 00:41:58.800
for energy from training, fats are gonna be awesome for

762
00:41:58.880 --> 00:42:01.159
your health, and they're gonna help with society because they

763
00:42:01.199 --> 00:42:04.800
slow gastric emptying. And we can get more complex as

764
00:42:04.840 --> 00:42:07.159
we go. But it all started with Hey, let's eat

765
00:42:07.239 --> 00:42:10.639
enough protein, and let's eat a lot of fruits and vegetables,

766
00:42:11.280 --> 00:42:13.639
and we focus on abundance rather than you know, hey,

767
00:42:13.639 --> 00:42:15.679
we're going to make you do cardio because you hate cardio,

768
00:42:16.039 --> 00:42:18.519
but it's going to burn fat. Well, I don't want

769
00:42:18.559 --> 00:42:20.480
you to be in that negative mindset. Let's just try

770
00:42:20.519 --> 00:42:22.360
walking a little bit more. Let's get your steps up.

771
00:42:22.840 --> 00:42:25.599
So we're adding steps, we're adding protein, we're adding fruits

772
00:42:25.599 --> 00:42:29.719
and vegetables, we're adding meals to your day, increasing meal frequency,

773
00:42:30.320 --> 00:42:33.960
and all of that stuff inherently decreases your or increases

774
00:42:34.000 --> 00:42:37.920
your coloric expenditure versus your intake. And now you're losing

775
00:42:37.960 --> 00:42:40.880
fat and you're only focused on abundance. So it's a

776
00:42:40.960 --> 00:42:44.519
very layered process. But I think the habit formation for

777
00:42:44.559 --> 00:42:49.000
me has been the biggest piece managing people's relationship with food,

778
00:42:49.079 --> 00:42:52.119
helping them understand what food does for them and how

779
00:42:52.119 --> 00:42:57.000
it impacts their daily life and their performance. I don't

780
00:42:57.039 --> 00:42:58.760
know how most people look Oh I do know how

781
00:42:58.760 --> 00:43:00.440
most people look at it. But look at all of

782
00:43:00.519 --> 00:43:04.119
our clients as athletes, so whether they're you know, I

783
00:43:04.159 --> 00:43:07.079
have some all time world record holders, like coaching Jordan

784
00:43:07.159 --> 00:43:09.639
Wong right now and Jordan's going for an all time

785
00:43:09.679 --> 00:43:13.320
world record squad again, or I'm coaching again the single

786
00:43:13.360 --> 00:43:16.079
mom who's on hormone replacement and wants to be in

787
00:43:16.119 --> 00:43:20.119
great shape for her grandchildren. There's a performance attached to that. So,

788
00:43:20.159 --> 00:43:22.519
whether you're competing on a platform or you're trying to

789
00:43:22.559 --> 00:43:25.559
perform at the highest level in your life, you're an athlete.

790
00:43:26.440 --> 00:43:28.760
So when we talk about athletics, we have to talk

791
00:43:28.760 --> 00:43:32.719
about quality of nutrition we have. So the conversation shifts

792
00:43:32.960 --> 00:43:35.800
when you bring a performance into it versus just I

793
00:43:35.840 --> 00:43:36.559
want to lose weight.

794
00:43:37.199 --> 00:43:42.199
Yeah, yeah, that makes sense, because like your daily life

795
00:43:42.280 --> 00:43:45.920
is what's important, right, I mean, yeah, navigating your daily life.

796
00:43:46.880 --> 00:43:48.280
People sometimes just don't get that.

797
00:43:49.199 --> 00:43:52.480
I find like if I get into the kind of

798
00:43:52.519 --> 00:43:54.119
mode that I've been in for months.

799
00:43:53.880 --> 00:43:56.840
I don't really crave stuff. I don't have have that.

800
00:43:56.920 --> 00:43:59.719
It's just sometimes it's just the volume, Like I want

801
00:43:59.760 --> 00:44:02.079
more of a thing. That's okay, but I want a

802
00:44:02.079 --> 00:44:05.159
lot of it, you know. Like currently I'm on a

803
00:44:05.199 --> 00:44:07.960
frozen strawberry kick that I need to cannot break.

804
00:44:08.039 --> 00:44:11.079
Yeah, yeah, awesome, They're so good and you can eat

805
00:44:11.199 --> 00:44:11.960
so much of them.

806
00:44:12.360 --> 00:44:16.760
Yes, yes, I I cleared two costco bags of them

807
00:44:16.800 --> 00:44:19.599
this week, which is a lot. But but I also,

808
00:44:19.800 --> 00:44:22.400
like this morning, hit the lowest body weight that I've

809
00:44:22.400 --> 00:44:26.920
had this whole time. Hell so, and I'm and I

810
00:44:26.960 --> 00:44:28.800
do feel pretty good about how I look right now.

811
00:44:29.480 --> 00:44:31.880
That's what which brings up another point. I I I

812
00:44:32.440 --> 00:44:35.159
sent a picture to to a friend last night, which

813
00:44:35.199 --> 00:44:37.199
that's and that's the thing about this industry is that

814
00:44:37.239 --> 00:44:39.840
you send nearly naked pictures of yourself to your friends,

815
00:44:39.840 --> 00:44:43.960
totally normal and and expecting get comments from them about it.

816
00:44:45.280 --> 00:44:50.000
The I sent this to to a friend last night,

817
00:44:50.239 --> 00:44:54.440
and I had I had to take a week off

818
00:44:54.679 --> 00:44:57.239
and I couldn't do anything. I literally wasn't supposed to

819
00:44:57.280 --> 00:44:58.679
bend at the waist or pick up more than three

820
00:44:58.719 --> 00:45:01.360
pounds or whatever because I had little little skin cancer

821
00:45:01.440 --> 00:45:04.400
surgery and they're afraid about anything that's going to raise

822
00:45:04.440 --> 00:45:08.440
your blood pressure, right yeah, A heal like you know,

823
00:45:08.599 --> 00:45:11.679
I just I literally just couldn't do anything they want

824
00:45:11.719 --> 00:45:14.760
you to be A couldn't even walk for exercise.

825
00:45:14.840 --> 00:45:15.719
They didn't even want that.

826
00:45:15.800 --> 00:45:18.599
It's like all right, whatever, well, I mean, I'll give

827
00:45:18.599 --> 00:45:20.199
you a week, but I will not give you more.

828
00:45:20.079 --> 00:45:20.480
Than a week.

829
00:45:20.920 --> 00:45:23.559
That you know, and the weird thing is is like

830
00:45:23.599 --> 00:45:25.639
it's healing really really fast.

831
00:45:25.760 --> 00:45:27.559
It's like you're in great shape.

832
00:45:27.760 --> 00:45:32.280
Yeah, I guess so yeah apparently apparently. Anyway, though, I

833
00:45:32.320 --> 00:45:34.079
sent this picture to a friend and he said, I

834
00:45:34.119 --> 00:45:36.519
showed this to my neighbor and he said, maybe I should.

835
00:45:36.280 --> 00:45:38.800
Get my ass in shape. And I said, is he

836
00:45:38.920 --> 00:45:39.559
old like me?

837
00:45:39.760 --> 00:45:45.440
And the response was early fifties, heavy smoker, daily heartburn pills,

838
00:45:45.639 --> 00:45:47.920
high blood pressure, et cetera, et cetera, et cetera.

839
00:45:48.239 --> 00:45:49.960
And I was like, that is a tough hole to

840
00:45:50.039 --> 00:45:50.760
climb out of.

841
00:45:51.199 --> 00:45:53.960
If you were faced with somebody like that, Like, what

842
00:45:54.000 --> 00:45:55.079
would your approach be?

843
00:45:55.840 --> 00:45:59.400
That's a great question. Number one it would be does

844
00:45:59.440 --> 00:46:03.440
this person actually want to change? Yeah? I think people

845
00:46:03.559 --> 00:46:07.559
will say that they want certain things, but ultimately they're

846
00:46:07.559 --> 00:46:09.599
really comfortable with where they're at and they don't have

847
00:46:09.760 --> 00:46:12.599
enough of a call to action to actually make a change.

848
00:46:12.800 --> 00:46:15.360
And one of the things that I've come to realize

849
00:46:15.400 --> 00:46:17.719
it's not my place to judge, right, so if someone

850
00:46:17.840 --> 00:46:20.039
but if I take it as if someone's willing to

851
00:46:20.079 --> 00:46:23.239
reach out to me for coaching, there is at least

852
00:46:23.760 --> 00:46:27.480
a spark within them that understands that their current trajectory

853
00:46:27.599 --> 00:46:30.000
isn't where they want to go, So there's some something

854
00:46:30.039 --> 00:46:32.360
within that. So the first step is what's that spark?

855
00:46:33.039 --> 00:46:35.920
So I try to immediately when we get on a call,

856
00:46:36.119 --> 00:46:38.400
tell me about yourself, what's going on, what are you

857
00:46:38.440 --> 00:46:43.039
dealing with? And it becomes less of a solution finding

858
00:46:43.079 --> 00:46:46.880
exercise and more of a truth finding exercise. And that

859
00:46:46.960 --> 00:46:48.800
does a few things. Number one, it allows people to

860
00:46:48.840 --> 00:46:51.320
let their guard down. Number two, it gives you more

861
00:46:51.320 --> 00:46:54.440
information that you can work off of. And then number three,

862
00:46:54.440 --> 00:46:57.239
it helps to start start forming that relationship. So that

863
00:46:57.280 --> 00:47:01.239
would be my first step. Once I have that, I

864
00:47:01.280 --> 00:47:03.400
try to get a sense of where that person is

865
00:47:03.440 --> 00:47:05.920
within their fitness journey. So it sounds like this guy

866
00:47:06.039 --> 00:47:10.079
doesn't exercise, he has no idea about nutrition. And then

867
00:47:10.119 --> 00:47:13.280
it comes to what is the biggest lever that I

868
00:47:13.320 --> 00:47:17.119
can pull That is a low hanging fruit. So I

869
00:47:17.199 --> 00:47:20.400
learn about his schedule, I learn about his family life,

870
00:47:20.440 --> 00:47:22.880
I learn about everything I can about him, almost like

871
00:47:22.960 --> 00:47:25.960
a doctor taking a history of their patient. Right, it's

872
00:47:26.000 --> 00:47:30.880
like where are the areas in which I can dig

873
00:47:30.960 --> 00:47:35.840
my crowbar into and start reefing on it. For most people,

874
00:47:36.960 --> 00:47:40.360
it's like very subtle changes. So, say he's a packa

875
00:47:40.440 --> 00:47:43.840
day smoker, Well, can we reduce your cigarette intake by

876
00:47:43.920 --> 00:47:47.239
one a week, one a day? Yeah, probably, it's a

877
00:47:47.360 --> 00:47:51.360
very low, low threshold type of change. Yeah, but if

878
00:47:51.360 --> 00:47:52.960
we go one a day over the course of I

879
00:47:53.000 --> 00:47:54.719
don't know how many cigarettes are in a pack, but

880
00:47:55.360 --> 00:47:57.400
over the course of however many weeks, well, all of

881
00:47:57.440 --> 00:48:01.360
a sudden, hey you're not smoking anymore. If it's I

882
00:48:01.400 --> 00:48:03.280
want you to wake up first thing in the morning,

883
00:48:03.440 --> 00:48:05.599
drink a liter of water, and get out your door.

884
00:48:05.920 --> 00:48:09.079
That's your first habit, first thing in the morning, leader

885
00:48:09.079 --> 00:48:12.360
of water, get out the door, and we slowly start

886
00:48:12.400 --> 00:48:15.480
to build this lattice of habits on top of it,

887
00:48:15.760 --> 00:48:19.400
on top of itself, to the point where over the

888
00:48:19.440 --> 00:48:22.440
course of six months a year, this is a person

889
00:48:22.440 --> 00:48:25.039
who gets his ten thousand steps, who eats five times

890
00:48:25.079 --> 00:48:27.960
a day, who gets this protein intake. But it all

891
00:48:28.000 --> 00:48:32.400
starts with forming that relationship and getting that first change

892
00:48:32.480 --> 00:48:36.079
in there. And I wouldn't start in any case. This

893
00:48:36.119 --> 00:48:38.239
is something I see all the time. Here are your macros,

894
00:48:38.320 --> 00:48:40.719
this is your workout plan. Check in with me in

895
00:48:40.760 --> 00:48:43.960
a week. No, that's not the way that we coach.

896
00:48:43.960 --> 00:48:46.199
We run up a very high touch coaching model. Where

897
00:48:46.519 --> 00:48:49.559
I'm talking to my clients almost every single day. You know,

898
00:48:49.559 --> 00:48:52.480
we have a DM DM function in our app that

899
00:48:52.559 --> 00:48:56.199
I'm I literally have opened all the time, and our

900
00:48:56.239 --> 00:48:58.440
clients can communicate with us as much as they want.

901
00:48:58.760 --> 00:49:01.239
They can get support, they can ask questions, and we

902
00:49:01.320 --> 00:49:05.280
really position ourselves as guides along the journey and we're

903
00:49:05.320 --> 00:49:09.519
not holding their hand and like pulling them along where

904
00:49:09.599 --> 00:49:11.880
that person is standing beside them walking through the fire,

905
00:49:11.960 --> 00:49:15.639
because we all represent ourselves as the person that the

906
00:49:15.679 --> 00:49:18.679
client wants to be right. You know, I'm posting my workouts,

907
00:49:18.679 --> 00:49:21.639
I'm posting my food, I'm posting my process so that

908
00:49:21.760 --> 00:49:25.800
I am the product of my product. And especially now

909
00:49:25.840 --> 00:49:28.920
I've seen I've seen this with a lot of the

910
00:49:28.920 --> 00:49:31.840
coaches that I mentor, but I've seen it mostly with myself.

911
00:49:32.119 --> 00:49:34.079
Along my journey is you know, when I was a

912
00:49:34.119 --> 00:49:36.599
high level powerlifter, I got clients who wanted to be

913
00:49:36.639 --> 00:49:40.440
high level powerlifters. Now that I'm a business owner, who

914
00:49:40.519 --> 00:49:45.159
is you know to Mountain Horn. I'm pretty good shape,

915
00:49:45.719 --> 00:49:48.880
you know, two hundred twenty five pounds, twelve percent body fat.

916
00:49:48.920 --> 00:49:52.239
I get a lot of business owners, CEOs, entrepreneurs, They're like, hey,

917
00:49:52.280 --> 00:49:55.199
this guy's busy and he's still able to do his stuff.

918
00:49:55.400 --> 00:49:59.239
I want to be like him. And so by being

919
00:49:59.239 --> 00:50:02.239
the product of your product automatically kind of creates trust

920
00:50:03.079 --> 00:50:06.440
and credibility. Then if you can show evidence with successive

921
00:50:06.440 --> 00:50:09.800
past clients, now you've got this person's buy in, and

922
00:50:09.840 --> 00:50:12.000
then the coaching process kind of takes care of itself.

923
00:50:12.039 --> 00:50:14.400
So starting with that person, like, if you are that

924
00:50:14.440 --> 00:50:18.000
person who wants to create change, do not jump in

925
00:50:18.039 --> 00:50:21.360
the deep end. That is, it might work for like

926
00:50:21.639 --> 00:50:23.960
a very short period of time. You know, that twelve

927
00:50:23.960 --> 00:50:27.920
week challenge might work, but your ability to sustain progress

928
00:50:27.960 --> 00:50:31.679
over the long term is one hundred percent based on

929
00:50:32.440 --> 00:50:36.679
it's it's called self efficacy. So self efficacy is your

930
00:50:36.760 --> 00:50:39.679
confidence in your competence to achieve a goal or to

931
00:50:39.719 --> 00:50:43.320
complete a task. And if you're participating in tasks that

932
00:50:43.480 --> 00:50:47.679
are not things that are very hard or high friction activities,

933
00:50:48.119 --> 00:50:50.639
your self efficacy is going to be really low. The

934
00:50:50.679 --> 00:50:53.719
only way that we build self efficacy is through creating

935
00:50:53.800 --> 00:50:58.039
evidence of victories. So these small victories that you stack

936
00:50:58.119 --> 00:51:02.440
on top of one another up over time. So you know,

937
00:51:02.760 --> 00:51:06.079
for myself, my first run twelve weeks ago was five

938
00:51:06.719 --> 00:51:09.559
rounds of one minute running one minute walking, and it

939
00:51:09.760 --> 00:51:13.719
fucking destroyed me. This morning, I went for a three

940
00:51:13.760 --> 00:51:17.079
mile trail run and didn't walk a single time. But

941
00:51:17.159 --> 00:51:20.679
it didn't start with three miles on a trail. It

942
00:51:20.800 --> 00:51:24.039
started with ten five total minutes of walking over ten

943
00:51:24.159 --> 00:51:28.280
ten total minutes. And that's like the perfect you know, everything,

944
00:51:28.280 --> 00:51:30.400
even even when it comes to bench press, Like I

945
00:51:30.440 --> 00:51:34.679
didn't start off benching two interrkilos. It took me eighteen

946
00:51:34.760 --> 00:51:38.119
years to bench two interkilos. It was just adding two

947
00:51:38.159 --> 00:51:41.320
and a half to the bar every couple months, right,

948
00:51:41.400 --> 00:51:44.800
So that runway of progression and progressive overload that we

949
00:51:44.840 --> 00:51:47.360
have in training, it's the same thing with nutrition, it's

950
00:51:47.360 --> 00:51:51.840
the same thing with habit building. So where's that first

951
00:51:52.079 --> 00:51:56.039
crowbar jab that I can start pulling on? Yeah?

952
00:51:56.199 --> 00:51:56.760
That makes sense.

953
00:51:56.840 --> 00:51:59.119
Yeah, everybody kind of thinks it has to be a

954
00:51:59.119 --> 00:52:03.280
twelve week challenge in which you change everything or you know,

955
00:52:03.400 --> 00:52:06.519
like Biggest Loser style where you change absolutely everything and

956
00:52:06.559 --> 00:52:10.800
you overwork toward a toward a goal instead of an

957
00:52:10.880 --> 00:52:14.199
artificial goal really instead of something sustainable.

958
00:52:14.639 --> 00:52:16.559
Yeah, I think that's Can I have one more thing?

959
00:52:16.920 --> 00:52:17.280
Sure?

960
00:52:17.360 --> 00:52:19.559
So one of the quotes that really sticks with me

961
00:52:19.599 --> 00:52:22.199
when it comes to habits is from James clear who

962
00:52:22.199 --> 00:52:25.119
who wrote the book Atomic Habits, which, for anyone who's

963
00:52:25.159 --> 00:52:28.400
interested in habit formation, probably one of the best books

964
00:52:28.400 --> 00:52:31.440
you could ever read on the On the topic, he said,

965
00:52:31.840 --> 00:52:36.679
making setting a goal and not agreeing to the things

966
00:52:36.840 --> 00:52:39.960
required required to meet it is in agreement with yourself

967
00:52:39.960 --> 00:52:42.719
to be unhappy. And what he means by that is,

968
00:52:43.159 --> 00:52:46.320
if you're not willing to become the person who has

969
00:52:46.360 --> 00:52:51.440
achieved that goal already, you're just going to perpetually be unhappy.

970
00:52:51.519 --> 00:52:54.159
So if I know that my goal is to be

971
00:52:54.360 --> 00:52:56.719
functional and able to play on the ground with my kids,

972
00:52:57.199 --> 00:52:59.360
but I'm not willing to do the workouts and the

973
00:52:59.440 --> 00:53:03.000
nutrition and that, it's like, don't even set that goal

974
00:53:03.039 --> 00:53:06.599
in the first place, right, And that's where the relationship

975
00:53:06.599 --> 00:53:08.960
building that I talked about before it comes into. It's like,

976
00:53:09.679 --> 00:53:11.679
if we do the if we do a really good

977
00:53:11.760 --> 00:53:15.159
job of getting down to that person's Simon Sink says, there,

978
00:53:15.280 --> 00:53:18.960
why if I can discover that person's why, and it

979
00:53:19.000 --> 00:53:22.719
allows me to revisit it throughout the process. Yeah, I'm

980
00:53:22.800 --> 00:53:26.159
using training and nutrition as a vehicle, but the actual

981
00:53:26.239 --> 00:53:30.199
direction that we're going is personal development and identity shift,

982
00:53:30.559 --> 00:53:32.480
and I think that's what true coaching is.

983
00:53:33.679 --> 00:53:37.199
Yeah, yeah, that makes sense. Another thing about doing everything

984
00:53:37.199 --> 00:53:41.800
at once, Like if you're you're trying to eliminate trying

985
00:53:41.800 --> 00:53:44.199
to eliminate the negative things, the things that are that

986
00:53:44.320 --> 00:53:48.480
are working against you, that's one thing. But if you're

987
00:53:48.519 --> 00:53:51.239
trying a lot of other stuff from on the beneficial

988
00:53:51.320 --> 00:53:54.360
side at the same time as well, you don't know.

989
00:53:54.320 --> 00:53:56.760
What worked right the kitchen sink approach.

990
00:53:57.360 --> 00:53:59.840
Yeah, yeah, it's like that there.

991
00:54:00.159 --> 00:54:02.199
I mean, you have to be a little bit scientific

992
00:54:03.039 --> 00:54:05.920
about stuff, and maybe a lot scientific about how you

993
00:54:05.960 --> 00:54:09.559
approach it. Speaking of science, I know that you're a

994
00:54:09.559 --> 00:54:15.000
big peptides guy, and just share your personal experience with

995
00:54:15.039 --> 00:54:16.280
what's worked for you.

996
00:54:17.039 --> 00:54:19.760
Man. I made that post a couple of weeks ago.

997
00:54:20.320 --> 00:54:22.000
I actually made the post while we were on the

998
00:54:22.000 --> 00:54:24.880
airplane back from Europe, and I was like, yeah, like,

999
00:54:25.039 --> 00:54:27.400
I've tried a whole bunch of stuff again. I like

1000
00:54:27.480 --> 00:54:30.960
to consider myself a bit of a guinea pig, but

1001
00:54:31.079 --> 00:54:34.840
I always advocate for doing so in a very educated manner,

1002
00:54:35.000 --> 00:54:38.239
Like I'm getting my blood work done very regularly. I'm

1003
00:54:38.280 --> 00:54:41.679
monitoring my biomarkers, you know, my nutrition's dialed in my

1004
00:54:41.679 --> 00:54:46.119
lifestyle is dialed in and I made that post and

1005
00:54:46.199 --> 00:54:48.960
it went crazy. I think it's like sixty five thousand

1006
00:54:49.039 --> 00:54:51.480
views or something, which for me, I don't have tons

1007
00:54:51.519 --> 00:54:54.840
of followers, so that's pretty crazy. But the number of

1008
00:54:54.880 --> 00:54:57.039
people that were in my DMS or in the comment

1009
00:54:57.079 --> 00:54:59.280
saying like what should I take or how much should

1010
00:54:59.320 --> 00:55:03.079
I take? I'm going to caveat the conversation that we're

1011
00:55:03.079 --> 00:55:05.679
about to have by saying, my goal is to just

1012
00:55:05.679 --> 00:55:09.199
share my experiences with things, not to give advice. Okay,

1013
00:55:10.079 --> 00:55:13.039
So there's a ton of different peptides in the market,

1014
00:55:13.159 --> 00:55:16.840
I think, starting with like the gh secretagogue peptides like

1015
00:55:17.000 --> 00:55:22.159
the IPA, morelen igfl R three hexarell in, all these

1016
00:55:22.199 --> 00:55:28.000
other relins. I personally never dove into them because for me,

1017
00:55:28.599 --> 00:55:30.760
the juice isn't worth the squeeze. Usually you have to

1018
00:55:30.800 --> 00:55:32.519
take two of them at the same time to get

1019
00:55:32.519 --> 00:55:34.840
the effect that you want, and for that price, you

1020
00:55:34.840 --> 00:55:39.199
could just buy growth hormone. So just growth hormone has

1021
00:55:39.519 --> 00:55:42.719
decades of evidence. We know the effects, we know the

1022
00:55:42.760 --> 00:55:46.400
side effects, we know the risk factors. It's probably safer

1023
00:55:46.480 --> 00:55:48.880
to just use growth hormone. That's been my theory on

1024
00:55:48.920 --> 00:55:53.760
that then we get into the GLP drugs. Personally, I

1025
00:55:53.840 --> 00:55:58.400
have experience with trzepetide and redititruetide, so the GLP two

1026
00:55:59.239 --> 00:56:02.199
I guess, the fourth generation GLP of truzepetide, which is

1027
00:56:02.199 --> 00:56:06.159
a GLP one and GIP agonist, and then redaitruetide, which

1028
00:56:06.199 --> 00:56:11.039
is the GLP one, GIP and glucag on agonist. The

1029
00:56:11.119 --> 00:56:14.000
rubber meets the road for me as a thirty five

1030
00:56:14.159 --> 00:56:18.719
plus man on TRT who's been training hard for a

1031
00:56:18.760 --> 00:56:22.079
really long time. I actually really believe that these drugs

1032
00:56:22.119 --> 00:56:25.079
could potentially be a panacea for guys like us. When

1033
00:56:25.079 --> 00:56:28.360
you talk about the issues that you know that population

1034
00:56:28.480 --> 00:56:34.039
runs into with, you know, kidney stress, liver stress, lipid issues,

1035
00:56:34.320 --> 00:56:39.960
insulin sensitivity issues. Even at a very low dose, you're

1036
00:56:40.079 --> 00:56:43.920
really improving all of those issues, and you're it's more

1037
00:56:44.000 --> 00:56:45.920
of a I would look at it more of like

1038
00:56:45.960 --> 00:56:49.480
a prophylactic, like, yeah, it's going to impact your appetite

1039
00:56:49.480 --> 00:56:53.159
to some degree, but even at so currently I'm running

1040
00:56:53.159 --> 00:56:56.679
two milligram or point point two milligrams every day, which

1041
00:56:56.719 --> 00:56:59.360
is one point four milligrams a week. For those math

1042
00:56:59.440 --> 00:57:04.079
majors out there, the clinical dosage for a reditruetide is

1043
00:57:04.239 --> 00:57:07.400
two point five, so I'm running a milligram under the

1044
00:57:07.440 --> 00:57:11.840
clinical dose. I'm still hungry for my meals. I do

1045
00:57:11.920 --> 00:57:15.159
get a little bit less food noise, like I'm not

1046
00:57:15.199 --> 00:57:17.599
necessarily thinking about food all the time, Like it's been

1047
00:57:17.760 --> 00:57:19.679
three hours since I ate, and I'm like, oh, I

1048
00:57:19.760 --> 00:57:24.480
probably should eat now, and my meals right now. Because

1049
00:57:24.480 --> 00:57:27.119
of my training, most my meals are seven to eight

1050
00:57:27.199 --> 00:57:29.920
hundred calories, so they're big meals. I'm still able to

1051
00:57:29.920 --> 00:57:33.280
eat them. Digestion is still good. There are risk factors involved,

1052
00:57:33.320 --> 00:57:36.440
so if you are somebody who struggles with, let's say constipation,

1053
00:57:37.480 --> 00:57:39.760
you might want to look at dialing in your digestion

1054
00:57:39.880 --> 00:57:43.000
before jumping into these drugs because they slow gastric emptying.

1055
00:57:43.039 --> 00:57:45.760
That's one of the ways that they actually influence appetite.

1056
00:57:46.280 --> 00:57:49.119
So you don't want to slow your motility down. If

1057
00:57:49.119 --> 00:57:52.320
you're already constipated, that's going to be a problem. So

1058
00:57:52.400 --> 00:57:54.719
that comes back to the lifestyle piece. Is your nutrition

1059
00:57:54.840 --> 00:57:57.880
dialedn is your hydration good? You know, are you in good,

1060
00:57:57.960 --> 00:58:02.280
good health standing. The other question that I continue to

1061
00:58:02.280 --> 00:58:05.639
ask myself about these drugs and the effect on insulin

1062
00:58:05.719 --> 00:58:08.880
especially is we know that being in a caloric deficit

1063
00:58:08.960 --> 00:58:12.079
will improve insulin sensitivity. We know that losing body fat

1064
00:58:12.119 --> 00:58:18.239
will also include reductions or improvements and insulin sensitivity. How

1065
00:58:18.360 --> 00:58:21.360
much of the benefits of these drugs from the research

1066
00:58:21.480 --> 00:58:26.480
perspective is actually compounded by the fact that the people

1067
00:58:26.559 --> 00:58:30.280
using them are losing a ton of weight. And what

1068
00:58:30.320 --> 00:58:33.480
I've come to realize is that I think the impacts

1069
00:58:33.519 --> 00:58:36.840
on insulin sensitivity are probably a little bit overblown, especially

1070
00:58:36.880 --> 00:58:40.559
at low dosages. But if you're a leaner individual, you're

1071
00:58:40.559 --> 00:58:43.159
still going to get some benefits. So that's kind of

1072
00:58:43.159 --> 00:58:47.599
been my experience. One of the peptides that really impressed

1073
00:58:47.639 --> 00:58:52.320
me was DSIP, or deep sleep inducing peptide. Towards the

1074
00:58:52.400 --> 00:58:55.920
end of my prep, I typically struggle with sleep. When

1075
00:58:55.920 --> 00:58:58.559
I'm in a really deep coloric deficit, I'll sleep like

1076
00:58:58.599 --> 00:59:02.159
four or five hours a night. It didn't necessarily impact

1077
00:59:02.199 --> 00:59:04.800
the duration I was able to sleep, but the quality

1078
00:59:04.840 --> 00:59:07.239
of sleep I was getting was much improved, like my

1079
00:59:07.320 --> 00:59:10.400
deep sleep score. I use a Garmin and my deep

1080
00:59:10.440 --> 00:59:14.239
sleep score has improved a ton, And I was waking

1081
00:59:14.320 --> 00:59:16.639
up feeling more rested in the morning, which was which

1082
00:59:16.679 --> 00:59:18.480
was really cool. It's not a peptide that you should

1083
00:59:18.559 --> 00:59:20.920
use every day, nor is it one that you should

1084
00:59:20.960 --> 00:59:25.039
use for an extended period of time. But for typical

1085
00:59:25.440 --> 00:59:28.440
end of prep scenarios where your sleep is perturbed or

1086
00:59:28.880 --> 00:59:31.039
maybe you're in a really stressful time in your life

1087
00:59:31.079 --> 00:59:35.679
a couple of weeks, I see no issues there. Then

1088
00:59:35.679 --> 00:59:38.159
you get into the mitochondrial peptides, and I think that's

1089
00:59:38.360 --> 00:59:40.800
the most popular area right now. People are like, oh,

1090
00:59:40.840 --> 00:59:43.000
I'm gonna take rid of true tide, and i'make Slupp

1091
00:59:43.079 --> 00:59:45.800
three through two and SS three one and ABC DAFG.

1092
00:59:47.760 --> 00:59:50.519
These are the ones where for me, you have to

1093
00:59:50.639 --> 00:59:54.480
really be in control of the extraneous variables. So we

1094
00:59:54.519 --> 00:59:58.320
all know the mitochondria is the powerhouse of the cell,

1095
00:59:58.400 --> 01:00:01.719
right It's where all the energy has made very true.

1096
01:00:02.079 --> 01:00:06.599
So Slupp three three two, we'll call it slu for short,

1097
01:00:06.840 --> 01:00:12.039
is a phenomenal peptide to increase mitochondrial output, so you're

1098
01:00:12.119 --> 01:00:15.320
essentially ramping up, You're stepping on the gas pedal of

1099
01:00:15.320 --> 01:00:18.679
the mitochondria and has great benefits when it comes to

1100
01:00:18.719 --> 01:00:21.119
fat loss and energy. You know, when I used it,

1101
01:00:21.199 --> 01:00:23.800
I'd noticed that even at lower calorie levels, my training

1102
01:00:23.840 --> 01:00:26.280
output was still really good. I had better cognition throughout

1103
01:00:26.320 --> 01:00:29.920
the day. Cool, But we know that whenever we ramp

1104
01:00:30.039 --> 01:00:32.400
something up, like if we press on our gas pedal

1105
01:00:32.400 --> 01:00:34.880
of our car, there's more exhaust that goes out the back,

1106
01:00:35.719 --> 01:00:41.599
and that exhaust is free radicals, so oxidative stress. So

1107
01:00:41.639 --> 01:00:46.559
if your lifestyle, your sleep, your hydration, some specific supplementation

1108
01:00:47.039 --> 01:00:51.679
isn't in place, those free radicals will actually do damage

1109
01:00:51.719 --> 01:00:54.679
to your system. Your your liver will be stressed more

1110
01:00:54.719 --> 01:00:58.280
because that's where detox primarily takes place. Kidneys have to

1111
01:00:58.280 --> 01:01:01.400
filter these as well, So there's some kidney stressed concerns there.

1112
01:01:01.800 --> 01:01:04.360
And so if you're you got to take care of

1113
01:01:04.400 --> 01:01:06.239
both ends. If you're going to step on the gas

1114
01:01:06.320 --> 01:01:08.920
tank or gas pedal, sorry, you have to be taking

1115
01:01:08.960 --> 01:01:11.119
care of that exhaust. There has to be something getting

1116
01:01:11.159 --> 01:01:14.760
rid of that then there. And I will say I

1117
01:01:14.880 --> 01:01:20.320
had phenomenal, phenomenal results from SLU, but again, lifestyle everything

1118
01:01:20.360 --> 01:01:23.559
was locked in. Mot C was something that I tried

1119
01:01:24.159 --> 01:01:29.840
by itself, very underwhelming. I didn't really notice much. If

1120
01:01:29.880 --> 01:01:32.480
I was really gonna nitpick, maybe I was a little

1121
01:01:32.519 --> 01:01:37.639
bit more cognitively cognitively dialed in. But mot C is

1122
01:01:37.639 --> 01:01:42.599
also a mitochondrial peptide. It's actually responsible for increasing mitochondrial

1123
01:01:42.599 --> 01:01:47.840
efficiency and increasing the number of mitochondria. I actually saw

1124
01:01:47.840 --> 01:01:50.639
the best benefit when I used Slupp three, three two

1125
01:01:50.840 --> 01:01:54.440
and Motz together, because if I'm stepping on the gas

1126
01:01:54.480 --> 01:01:58.559
pedal and those mitochondria are more efficient you get you

1127
01:01:58.599 --> 01:02:00.960
can get more from less, you can take less of each,

1128
01:02:01.480 --> 01:02:05.800
which in my opinion is a great thing. Then there's

1129
01:02:06.000 --> 01:02:09.920
something called five amino one mq. Five amino one MQ

1130
01:02:10.239 --> 01:02:14.480
inhibits one of the rate limiting enzymes of mitochondrial output.

1131
01:02:14.920 --> 01:02:18.360
On its own, probably not I've never taken it on

1132
01:02:18.400 --> 01:02:20.480
its own, but on its own, it didn't really make

1133
01:02:20.519 --> 01:02:23.000
sense to me because if I'm not pressing on a

1134
01:02:23.039 --> 01:02:26.920
gas pedal that would make that enzyme rate limiting, why

1135
01:02:26.920 --> 01:02:30.519
would I need to like inhibit that rate limiting enzyme. So,

1136
01:02:30.559 --> 01:02:33.599
for anyone unfamiliar with what an enzyme is is it

1137
01:02:33.679 --> 01:02:37.079
catalyzes a reaction, but you only can catalyze a reaction

1138
01:02:37.199 --> 01:02:40.280
to a certain degree, Like you can't push your foot

1139
01:02:40.480 --> 01:02:44.079
through the floor with the gas pedal. But essentially what

1140
01:02:44.159 --> 01:02:46.880
five amino one MQ does, it kind of like lowers

1141
01:02:46.920 --> 01:02:49.239
the floor so you can push that gas pedal further.

1142
01:02:50.119 --> 01:02:53.320
So I did a short round of five amino ONEMQ

1143
01:02:53.519 --> 01:02:56.360
towards the end of my prep when I had Slupp

1144
01:02:56.480 --> 01:02:59.199
three three two and Matz in place. So I was

1145
01:02:59.519 --> 01:03:02.280
stepping up the gas pedal. I was increasing the efficiency

1146
01:03:02.280 --> 01:03:04.320
of the engine and I was allowing myself to push

1147
01:03:04.400 --> 01:03:07.440
that gas pedal further. That means that I can eat

1148
01:03:07.480 --> 01:03:10.639
a little bit more food, have higher training output, burn

1149
01:03:10.719 --> 01:03:13.400
more calories through my cardio because I can push it harder,

1150
01:03:14.000 --> 01:03:15.679
and I was able to get a lot leaner on

1151
01:03:15.760 --> 01:03:21.599
higher calories. Essentially, then there's a peptide cod called SS

1152
01:03:21.679 --> 01:03:23.840
thirty one, and SS thirty one is more of a

1153
01:03:23.880 --> 01:03:28.719
repair peptide. It helps to repair the mitochondrial walls. And

1154
01:03:28.800 --> 01:03:31.559
so it made sense to me as I'm you know,

1155
01:03:31.599 --> 01:03:35.480
I started with the slu by itself implemented the MAZI,

1156
01:03:35.639 --> 01:03:38.199
did a short four week run of five amino one MQ.

1157
01:03:38.960 --> 01:03:41.800
I'm like, well, I've probably ramped myself up for a

1158
01:03:41.840 --> 01:03:46.000
really long time. I need to help repair the potential

1159
01:03:46.079 --> 01:03:48.599
damage that I'd done. So I was like, I'll try

1160
01:03:48.760 --> 01:03:51.079
SS thirty one for a for a six week course

1161
01:03:51.159 --> 01:03:54.719
to kind of come off of the other peptides repair

1162
01:03:54.800 --> 01:03:59.119
my mitochondria. And what I found was the the benefits

1163
01:03:59.159 --> 01:04:03.119
that I gained from the more high output peptide cycle

1164
01:04:03.599 --> 01:04:07.880
were maintained because of the SS thirty one and not

1165
01:04:07.920 --> 01:04:10.480
only and during the SS thirty one use is when

1166
01:04:10.480 --> 01:04:13.280
I started running, and so I was like, oh, like,

1167
01:04:13.320 --> 01:04:16.760
my aerobic output is way better now, and I was

1168
01:04:16.800 --> 01:04:19.320
able to maintain that in coming off of the SS

1169
01:04:19.400 --> 01:04:23.800
thirty one. Now super good. Everything is cool. So it's

1170
01:04:23.840 --> 01:04:27.480
important to understand the mechanisms of action of these peptides.

1171
01:04:27.800 --> 01:04:30.880
It's important to understand how they can potentially work together

1172
01:04:31.119 --> 01:04:34.559
in concert. And then it's also important to understand what

1173
01:04:34.880 --> 01:04:37.559
the byproduct of putting that in your body is going

1174
01:04:37.599 --> 01:04:39.920
to be. And I can't harp on that enough. It's like,

1175
01:04:40.400 --> 01:04:42.360
are you monitoring your blood work to make sure that

1176
01:04:42.400 --> 01:04:47.960
all this ramping up isn't being filtered out because that's

1177
01:04:48.000 --> 01:04:51.559
when problems can happen. I'm trying to think of other

1178
01:04:51.599 --> 01:04:54.119
peptides I've used. MK six seven seven is one that

1179
01:04:54.199 --> 01:04:58.239
was really popular probably ten years ago. It's a grellin

1180
01:04:58.320 --> 01:05:04.239
agonist to help your body produce more gh. It was awful.

1181
01:05:04.400 --> 01:05:08.719
Insulin sensitivity was really poorly poorly managed. It made me

1182
01:05:09.320 --> 01:05:13.000
it brought my fast blood glucose up like crazy, It

1183
01:05:13.079 --> 01:05:15.519
retained a ton of water, and it did make me

1184
01:05:15.559 --> 01:05:18.679
really hungry, which was helpful as a powerlifter. But ultimately

1185
01:05:18.719 --> 01:05:21.199
it's not something I would ever advocate for anyone to take,

1186
01:05:21.960 --> 01:05:26.639
or I would ever take again myself. The BPC one

1187
01:05:26.719 --> 01:05:30.119
five seven, TB five hundred, and GHK those are the

1188
01:05:30.199 --> 01:05:34.000
kind of like the recovery peptides. Those are ones that

1189
01:05:34.119 --> 01:05:37.320
I am a big advocate of, especially BPC one five

1190
01:05:37.360 --> 01:05:41.239
to seven. I think it has so many benefits. So

1191
01:05:41.360 --> 01:05:45.320
BPC one five seven helps with something called angiogenesis. So

1192
01:05:45.400 --> 01:05:49.440
angiogenesis is the formation of additional blood vessels. It's actually

1193
01:05:49.519 --> 01:05:52.599
a gastric peptide, which means that it's it's formed in

1194
01:05:52.639 --> 01:05:55.800
the gut. So people who are taking BPC one five

1195
01:05:55.800 --> 01:06:00.599
to seven orally tend to report really big improvements in digestion.

1196
01:06:02.159 --> 01:06:05.639
When it's injected locally into a muscle or attendant, it

1197
01:06:05.639 --> 01:06:09.639
can help to increase blood flow, decrease inflammation. So BPC

1198
01:06:09.719 --> 01:06:12.000
one five to seven on its own, great TV five

1199
01:06:12.079 --> 01:06:15.119
hundred on its own, TB five hundred actually helps more

1200
01:06:15.239 --> 01:06:20.960
so with collagen synthesis on its own kind of meh

1201
01:06:21.239 --> 01:06:23.639
I didn't really notice much taking on it on its own.

1202
01:06:23.719 --> 01:06:25.960
And I've used these peptides in the past before with

1203
01:06:26.000 --> 01:06:28.039
like muscle tears of power liffing and stuff like that,

1204
01:06:28.360 --> 01:06:31.039
but I leverage them a ton during my rehab from surgery,

1205
01:06:31.800 --> 01:06:36.039
and so I use both of those together for eighteen weeks,

1206
01:06:36.280 --> 01:06:38.239
and then for the first ten weeks after surgery, I

1207
01:06:38.280 --> 01:06:43.280
used a peptide called GHK copper or ghkcu. Ghkcu is

1208
01:06:43.320 --> 01:06:46.960
a specific collagen synthesis peptide, so it's actually used a

1209
01:06:47.000 --> 01:06:53.599
ton in cosmetics. Dude, my scars healed so fast, really

1210
01:06:53.719 --> 01:06:57.639
and they are barely visible now. Wow. Yeah. So I'm like,

1211
01:06:57.719 --> 01:07:00.000
I think, if you have a collagen type of injury,

1212
01:07:00.280 --> 01:07:04.000
so we're talking tendon ligament, I think it'd be a

1213
01:07:04.000 --> 01:07:07.679
phenomenal thing to add into the TB five hundred and BPC.

1214
01:07:08.719 --> 01:07:12.679
A peptide that I've only recently started using is KPV,

1215
01:07:13.440 --> 01:07:18.920
which is typically used for GI issues. I don't have

1216
01:07:19.039 --> 01:07:22.360
enough information on it yet. I have noticed some benefits

1217
01:07:23.039 --> 01:07:25.039
from taking it in the short period that I have,

1218
01:07:25.079 --> 01:07:28.119
only about two weeks. But I'm also taking BPC and

1219
01:07:28.159 --> 01:07:30.960
TB five hundred with it as well, and I'm taking

1220
01:07:31.039 --> 01:07:35.920
those three together in an injection for some GI issues

1221
01:07:35.960 --> 01:07:38.960
that I ran into. So I can't really report on

1222
01:07:39.079 --> 01:07:43.079
that just yet, but I think I'm pretty optimistic about it.

1223
01:07:45.039 --> 01:07:46.840
I could pull up the post and see if I

1224
01:07:46.920 --> 01:07:51.559
missed anything, but I think that's a that's a good

1225
01:07:51.760 --> 01:07:56.599
round up so far. Let's pull this up here.

1226
01:07:58.360 --> 01:08:03.519
It is not always the not always the cheapest, oh

1227
01:08:03.599 --> 01:08:08.119
no intervention that you can that you can become involved in,

1228
01:08:08.199 --> 01:08:10.480
but it is something you can make a decision about

1229
01:08:10.519 --> 01:08:14.400
yourself and not have to rely on a medical professional

1230
01:08:14.440 --> 01:08:16.479
to describe for you.

1231
01:08:16.600 --> 01:08:19.119
I think the medical professional comes in when you're monitoring

1232
01:08:19.159 --> 01:08:21.680
your blood work, like having someone interpret your blood work

1233
01:08:21.720 --> 01:08:24.000
for you, let you know where the blind spots are.

1234
01:08:24.039 --> 01:08:28.680
But ultimately I'm a big believer in agency, right you

1235
01:08:28.760 --> 01:08:31.439
have the decision. Actually had a conversation in the comments

1236
01:08:31.479 --> 01:08:34.520
of that post with a doctor. His comment was, I

1237
01:08:34.560 --> 01:08:37.960
cannot believe people would take these substances that are untested

1238
01:08:38.000 --> 01:08:42.159
and UNFDA approved and manufacturing illness. I'll never understand why

1239
01:08:42.159 --> 01:08:45.359
someone would do that. And my response to him, I

1240
01:08:45.399 --> 01:08:47.720
tend to be very diplomatic and my responses to people,

1241
01:08:47.760 --> 01:08:49.720
even if I think that they're kind of dumb. But

1242
01:08:49.760 --> 01:08:54.039
it's like, it comes down to a risk reward calculation. Right.

1243
01:08:54.159 --> 01:08:58.239
So when I was powerlifting and the conversation was around

1244
01:08:58.359 --> 01:09:01.680
should I take more testosterone or not, I was like,

1245
01:09:01.760 --> 01:09:04.079
I could get a bigger total or I could shorten

1246
01:09:04.119 --> 01:09:07.079
my life span. Yeah, I want a bigger total, right,

1247
01:09:07.159 --> 01:09:10.600
So it's my agency allows me to use my cost

1248
01:09:10.640 --> 01:09:14.760
benefit equation a risk risk reward equation as I see fit.

1249
01:09:15.439 --> 01:09:18.880
Now that's important because, especially in the US, we pay

1250
01:09:18.920 --> 01:09:21.199
for our own healthcare. So if I'm going to pay

1251
01:09:21.199 --> 01:09:23.239
for my own healthcare and I'm going to take responsibility

1252
01:09:23.279 --> 01:09:27.479
for that, that's my decision. But you have to be

1253
01:09:27.520 --> 01:09:31.079
able to effectively and critically evaluate the risk reward. And

1254
01:09:31.119 --> 01:09:33.560
most people just look at the reward. They're like, Oh,

1255
01:09:33.640 --> 01:09:37.000
I need to lose fat slu Oh I need to

1256
01:09:37.319 --> 01:09:40.640
you know, I need to cut my appetite reditrue tide. Well,

1257
01:09:40.720 --> 01:09:44.439
one of the side effects of GLP drugs is gastroparesis. Right,

1258
01:09:44.520 --> 01:09:48.920
that's pretty serious, right, do you want to paralyze GI tract?

1259
01:09:49.560 --> 01:09:53.159
I don't, and they'll look at, Oh, the clinical dose

1260
01:09:53.239 --> 01:09:55.560
is between two point five and twelve milligrams. I'm just

1261
01:09:55.560 --> 01:09:58.960
going to take ten milligrams it's lower than the top end. Well,

1262
01:09:59.039 --> 01:10:01.520
you're probably going to be pretty nauseous. You're probably gonna

1263
01:10:01.520 --> 01:10:04.840
have digestive issues, right, so understanding. The one that I

1264
01:10:04.880 --> 01:10:09.319
missed was epitalin. Epitalin is one that's really interesting to me.

1265
01:10:09.760 --> 01:10:12.199
It's typically used in the anti aging community because it

1266
01:10:12.279 --> 01:10:16.000
increases telomere length. So one of the reasons why we

1267
01:10:16.079 --> 01:10:19.079
age is there is these tales of all of our

1268
01:10:19.279 --> 01:10:24.039
DNA sequences called telomeres, and as we as we reproduce

1269
01:10:24.079 --> 01:10:26.760
our cells, those telomeres get shorter and shorter and shorter,

1270
01:10:27.479 --> 01:10:30.119
and that results in more and more genetic mutations to

1271
01:10:30.159 --> 01:10:32.399
the cells, so the cells are less resilient. Blah blah,

1272
01:10:32.399 --> 01:10:38.560
blah blah. I used it after the SLU, the Mazi,

1273
01:10:38.600 --> 01:10:40.920
the five Amino, the SS thirty one, then I did

1274
01:10:40.960 --> 01:10:43.880
a two week run of the Eptalin. It's not something

1275
01:10:43.920 --> 01:10:47.319
you generally feel. I did it notice an improvement in

1276
01:10:47.319 --> 01:10:50.399
my sleep, but it was also during a period where

1277
01:10:50.399 --> 01:10:52.600
my calories were coming up post show, so there's a

1278
01:10:52.680 --> 01:10:57.640
lot of noise there. I was actually talking with Chris

1279
01:10:57.720 --> 01:11:00.720
Duffin and he suggested using it around daylight saving time.

1280
01:11:01.720 --> 01:11:04.479
I said, oh, that makes a lot of sense because

1281
01:11:04.520 --> 01:11:06.159
you know system is a little bit out of kilter.

1282
01:11:06.960 --> 01:11:10.039
So that's you know, daylight saving time just passed. But

1283
01:11:10.119 --> 01:11:12.199
for next daylight savings time, I'm gonna try a two

1284
01:11:12.239 --> 01:11:14.239
week run around around that time and see if I

1285
01:11:14.239 --> 01:11:18.119
can make a better a better assessment of it because

1286
01:11:18.119 --> 01:11:19.600
it's only a you know, I think you run it

1287
01:11:19.640 --> 01:11:28.319
for ten days. Oh, this one's really cool BAM fifteen. Great.

1288
01:11:28.720 --> 01:11:31.000
Have you heard of it? No, it's it's one of

1289
01:11:31.000 --> 01:11:34.760
the more like underground peptides. It's also very expensive. But

1290
01:11:35.800 --> 01:11:39.560
are you familiar with DNP? Yeah, okay, so it's DNP

1291
01:11:39.720 --> 01:11:43.439
is an old bodybuilding drug. It's actually a byproduct of

1292
01:11:44.640 --> 01:11:49.520
dynamite production, and they discovered they discovered DNP because people

1293
01:11:49.520 --> 01:11:53.119
that were working in these dynamite facilities were losing fat

1294
01:11:53.239 --> 01:11:56.319
like crazy. And one of the reasons because they were

1295
01:11:56.359 --> 01:12:02.439
breathing in this DNP. And he's extremely dangerous because what

1296
01:12:02.520 --> 01:12:06.520
it does it uncouples your mitochondri metabolism. So essentially your

1297
01:12:06.520 --> 01:12:09.199
body is producing a ton of ATP, but it's getting

1298
01:12:09.199 --> 01:12:12.560
released as heat, so you're burning energy and DNP will

1299
01:12:12.600 --> 01:12:16.319
actually overheat your body and people can die because you

1300
01:12:16.439 --> 01:12:21.039
just get too hot. BAM fifteen is A is an uncoupler,

1301
01:12:21.359 --> 01:12:25.399
but it's specific to the muscle cell, so it actually

1302
01:12:25.640 --> 01:12:29.399
increases your heat production, but it doesn't raise your core

1303
01:12:29.439 --> 01:12:33.439
body temperature. I used it while I was dieting before

1304
01:12:33.479 --> 01:12:37.279
a vacation we took to Puerto Rico, and it literally,

1305
01:12:37.439 --> 01:12:40.159
I looked, took the lowest dose possible, and I only

1306
01:12:40.239 --> 01:12:43.239
took it twice a week on non training days, with

1307
01:12:43.520 --> 01:12:46.159
Slupp three three two on my training days. So I'd

1308
01:12:46.199 --> 01:12:48.359
take slu on training days and I would take the

1309
01:12:48.399 --> 01:12:52.119
BAM fifteen because in my mind, again understanding mechanisms of action,

1310
01:12:53.159 --> 01:12:55.239
if I'm going to put my foot on the gas pedal,

1311
01:12:56.920 --> 01:13:00.279
I don't want something that's going to remove the ability

1312
01:13:00.319 --> 01:13:03.119
of that gas pedal to put energy to the engine,

1313
01:13:04.119 --> 01:13:08.399
right because if I uncouple mitochondrial metabolism, that energy that

1314
01:13:08.439 --> 01:13:13.439
I'm producing isn't going to force production exercise output. So

1315
01:13:13.479 --> 01:13:15.640
one of the side effects of BAM fifteen is fatigue

1316
01:13:16.079 --> 01:13:18.560
because you're producing all this energy but it's going nowhere.

1317
01:13:19.520 --> 01:13:21.439
So I would take the BAM fifteen on rest days,

1318
01:13:21.439 --> 01:13:23.439
and I took the slu on training days, and I

1319
01:13:23.600 --> 01:13:27.239
lost a ton of fat and worked zero percent harder,

1320
01:13:27.760 --> 01:13:30.960
So it was pretty impressive, but again I'm not I

1321
01:13:31.000 --> 01:13:33.119
don't know enough about the side effects to be able

1322
01:13:33.159 --> 01:13:35.520
to recommend it to anyone. I also don't know what

1323
01:13:35.560 --> 01:13:37.720
happens when you ramp up dosages because I took the

1324
01:13:37.760 --> 01:13:42.159
lowest effective dose, so that was just my experience. Pretty

1325
01:13:42.159 --> 01:13:46.319
cool peptide. Yes, so that's what I'm taking, taking a

1326
01:13:46.319 --> 01:13:49.279
lot of stuff. But like you said, it is these

1327
01:13:49.319 --> 01:13:53.479
are these are expensive and you know, again risk reward conversation,

1328
01:13:53.680 --> 01:13:56.319
there is very little human testing. Most of the testing

1329
01:13:56.399 --> 01:13:59.359
is done with rats or with mice, and you kind

1330
01:13:59.359 --> 01:14:02.239
of have to extrap laid out there are guys. So

1331
01:14:02.279 --> 01:14:05.800
most of the people that take Slupp three three two

1332
01:14:05.800 --> 01:14:08.520
are taking anywhere between you know, two hundred and fifty

1333
01:14:08.520 --> 01:14:13.840
micrograms and one thousand micrograms if you took the research

1334
01:14:13.880 --> 01:14:20.439
based on mice, it's actually ten eleven milligrams per kilo

1335
01:14:21.159 --> 01:14:24.520
is the dosage. So there's actually a couple of guys

1336
01:14:24.560 --> 01:14:31.399
I know who are trying taking one hundred milligrams up

1337
01:14:31.439 --> 01:14:33.439
to one hundred and fifty milligrams based on their body

1338
01:14:33.439 --> 01:14:38.640
weight of Slupp three three two. Sounds cool in theory,

1339
01:14:39.199 --> 01:14:40.840
and most of them will say, oh, I have no

1340
01:14:40.880 --> 01:14:43.840
side effects, blah blah blah. I'm like, I'm going to

1341
01:14:43.880 --> 01:14:46.760
need to see a little bit more evidence before I

1342
01:14:46.840 --> 01:14:51.159
make that assumption going from one gram to one hundred

1343
01:14:51.560 --> 01:14:55.560
or sorry, from you know, one thousand micrograms to one

1344
01:14:55.640 --> 01:14:59.960
hundred and fifty milligrams. But I mean, if you're lose

1345
01:15:00.119 --> 01:15:02.000
in a ton of body fat and your health markers

1346
01:15:02.000 --> 01:15:05.439
are in a good place, who's to say. But these

1347
01:15:05.439 --> 01:15:06.920
are the conversations you have to have. You have to

1348
01:15:06.920 --> 01:15:07.600
be open to.

1349
01:15:09.119 --> 01:15:12.319
Taking some risks, and it really it kind of comes

1350
01:15:12.359 --> 01:15:15.239
down to for how long as well, you know, for

1351
01:15:15.359 --> 01:15:19.079
how long how long do you do your biomarkers stay

1352
01:15:20.520 --> 01:15:23.560
in a good zone. I'd mean an example of being

1353
01:15:23.800 --> 01:15:28.039
like a keto diet, People's numbers get much better for

1354
01:15:28.119 --> 01:15:31.600
a period of time until they start getting worse and

1355
01:15:32.760 --> 01:15:37.199
it really sort of degates the long term benefit of

1356
01:15:37.239 --> 01:15:39.960
being on a keto diet unless you need to do

1357
01:15:40.000 --> 01:15:40.840
it for medical reasons.

1358
01:15:40.880 --> 01:15:44.680
That's a great example. So, like I said, it's important

1359
01:15:44.720 --> 01:15:49.520
to understand the mechanisms of action, the risks and evaluating them.

1360
01:15:49.920 --> 01:15:52.800
If you look at something like a ketogenic diet, usually

1361
01:15:52.800 --> 01:15:56.760
it's coupled with some sort of intermittent fasting or fasting protocol.

1362
01:15:57.199 --> 01:15:59.119
To me, I look at all these things like tools

1363
01:15:59.119 --> 01:16:01.319
in a toolbox. So I talked about when I use

1364
01:16:01.359 --> 01:16:04.600
BAM fifteen, I only use it on rest days. Okay,

1365
01:16:05.159 --> 01:16:07.640
think about all the nutritional protocols that we have at

1366
01:16:07.640 --> 01:16:10.720
our disposal and how the trend of research has been going.

1367
01:16:11.399 --> 01:16:13.920
The trend of research has been going. The more research

1368
01:16:13.960 --> 01:16:16.960
we do, the more we realize that a balanced approach

1369
01:16:17.159 --> 01:16:20.640
works best. So if you could have a situation in

1370
01:16:20.680 --> 01:16:24.439
which you are more metabolically flexible. So maybe on your

1371
01:16:24.520 --> 01:16:29.800
rest days you use a ketogenic diet, higher fat, moderate protein.

1372
01:16:30.439 --> 01:16:33.560
Then on training days you're using a very high carbohydrate

1373
01:16:33.600 --> 01:16:36.039
diet because you want to fuel your training, and then

1374
01:16:36.079 --> 01:16:41.520
a lower fat approach. Well, now I'm fueling training. I'm

1375
01:16:41.600 --> 01:16:44.680
maintaining my insulin sensitivity because if you use a high

1376
01:16:44.680 --> 01:16:47.920
carbohydrate diet for a really long time, potentially you can

1377
01:16:48.000 --> 01:16:52.279
decrease insulin sensitivity. So I'm maintaining my insulin sensitivity through

1378
01:16:52.279 --> 01:16:56.119
the lower carbon days or the zero carb days. What

1379
01:16:56.199 --> 01:16:59.359
if I also included a fasting day once or twice

1380
01:16:59.359 --> 01:17:03.119
a month, Well, now I'm in a situation where I

1381
01:17:03.119 --> 01:17:07.119
can burn keytnes. I can burn fats, I can burn carbohydrates.

1382
01:17:07.479 --> 01:17:11.039
I'm maintaining my insulin sensitivity. As long as calories are equated,

1383
01:17:11.239 --> 01:17:14.960
I know that my body weight will maintain, and potentially

1384
01:17:15.199 --> 01:17:18.760
I'll still have the ability to build muscle. So again,

1385
01:17:19.119 --> 01:17:23.079
do I have evidence that this works? No? Is their

1386
01:17:23.119 --> 01:17:26.439
research done that shows someone who's using a metabolically flexible

1387
01:17:26.439 --> 01:17:29.520
dieting approach? No? Have I used it with some of

1388
01:17:29.520 --> 01:17:33.079
my clients? Yes? Have I had great results with myself? Yes,

1389
01:17:33.279 --> 01:17:36.840
I have great results of those clients. Yes, But when

1390
01:17:36.840 --> 01:17:40.159
it comes down to is adherents. How many people are

1391
01:17:40.199 --> 01:17:44.560
as controlled with their nutrition and their lifestyle to be

1392
01:17:44.640 --> 01:17:48.680
able to follow such a complex nutritional intervention. Very few.

1393
01:17:49.840 --> 01:17:53.119
So how many people if a research paper came out

1394
01:17:53.159 --> 01:17:57.359
and said the best way for you to have amazing health,

1395
01:17:57.479 --> 01:18:03.560
great performance, look lean, be strong, and this is it,

1396
01:18:03.600 --> 01:18:07.039
does that really help the majority of people? It doesn't

1397
01:18:07.520 --> 01:18:09.840
because it's not a sustainable way to live your life.

1398
01:18:11.239 --> 01:18:14.840
A great example, I've been fasting for twenty four hours

1399
01:18:14.840 --> 01:18:17.439
once a week. So usually one day I'll eat my

1400
01:18:17.520 --> 01:18:19.800
dinner and then the next day I won't eat until dinnertime.

1401
01:18:19.840 --> 01:18:22.199
The next day, I'm doing that as part of a

1402
01:18:22.239 --> 01:18:25.479
guess a GI protocol that I'm working with a coach on.

1403
01:18:26.399 --> 01:18:32.159
So that worked well until it was my birthday, and

1404
01:18:32.199 --> 01:18:34.199
then a training day the next day on the day

1405
01:18:34.199 --> 01:18:37.039
that I was supposed to fast, Well, I'm not going

1406
01:18:37.079 --> 01:18:40.399
to fast on a training day because I'm training three

1407
01:18:40.399 --> 01:18:44.920
times a day right now, So I couldn't fast that day.

1408
01:18:45.319 --> 01:18:48.239
And then I found myself even knowing the fact that like,

1409
01:18:48.359 --> 01:18:50.159
if you miss a week, it's not a big deal,

1410
01:18:50.960 --> 01:18:53.319
but I found myself thinking like, oh man, you're not

1411
01:18:53.399 --> 01:18:55.640
doing what you're supposed to do. It brings again the

1412
01:18:55.720 --> 01:18:59.680
relationship with the process and my personality is I check

1413
01:18:59.680 --> 01:19:03.119
the ball. So all of these things come into play.

1414
01:19:03.159 --> 01:19:06.439
It's like what's best for the outcome has to be

1415
01:19:06.439 --> 01:19:09.319
best for the individual and has to be flexible enough

1416
01:19:09.319 --> 01:19:11.239
that they can follow it mostly right most of the

1417
01:19:11.279 --> 01:19:14.600
time for a really long time. We're back at the

1418
01:19:14.640 --> 01:19:20.159
beginning of our conversation, right right, So I did I

1419
01:19:20.159 --> 01:19:23.000
love having these conversations because I think most people just

1420
01:19:23.039 --> 01:19:29.079
look for the best, and the best is now deemed optimal.

1421
01:19:29.199 --> 01:19:31.199
So people will talk about the optimal way to train,

1422
01:19:31.680 --> 01:19:34.039
you know, the biomechanics bros. Or like this is the

1423
01:19:34.039 --> 01:19:37.560
most optimal movement pattern. What they really mean is this

1424
01:19:37.640 --> 01:19:42.199
is the perfect movement pattern, and perfect is not optimal.

1425
01:19:42.880 --> 01:19:46.119
Optimal is what works best for the individual within their

1426
01:19:46.159 --> 01:19:50.319
current context. And if we reframe the word optimal to

1427
01:19:50.439 --> 01:19:52.359
what works best for you based on where you're at

1428
01:19:52.399 --> 01:19:57.399
right now, that's a much easier pill to swallow for people. Yeah,

1429
01:19:57.920 --> 01:20:00.199
and it makes it more. You're able to add here

1430
01:20:00.239 --> 01:20:02.239
to it a little bit better, and then you're able

1431
01:20:02.279 --> 01:20:03.960
to sustain it for a little bit longer, and then

1432
01:20:04.000 --> 01:20:06.119
all of a sudden you get better results doing something

1433
01:20:06.119 --> 01:20:11.520
that is suboptimal. Aren't we just after the results here?

1434
01:20:13.079 --> 01:20:15.159
Yeah? Of course, yeah, of course.

1435
01:20:16.359 --> 01:20:24.000
Well, I I have one potentially explosive question to okayuh are.

1436
01:20:24.239 --> 01:20:24.960
Here's the question.

1437
01:20:25.159 --> 01:20:28.479
Are all powerlifters frustrated bodybuilders?

1438
01:20:32.800 --> 01:20:39.479
All? No? Some? Yes? So the interesting Like, I could

1439
01:20:39.520 --> 01:20:42.520
go pretty deep on this topic. I think most powerlifters

1440
01:20:43.359 --> 01:20:46.199
started off as bodybuilders but just didn't want to diet

1441
01:20:46.640 --> 01:20:49.920
and ended up really realizing that being really strong it's cool.

1442
01:20:51.840 --> 01:20:53.680
I was one of them, Like, I just was like,

1443
01:20:54.079 --> 01:20:56.399
I just really don't want to diet. I like being cool,

1444
01:20:56.479 --> 01:20:59.840
I like squatting heavy, I like doing singles. So I'm

1445
01:20:59.880 --> 01:21:03.039
just in a powerlift instead. But at the end of

1446
01:21:03.039 --> 01:21:05.479
the day, all of us want to be big, big,

1447
01:21:05.800 --> 01:21:09.520
imposing dudes. Like I think very few people get into

1448
01:21:09.560 --> 01:21:11.000
this and say, like I just want to build a

1449
01:21:11.039 --> 01:21:13.640
little bit of muscle. No, we want to be jacked.

1450
01:21:13.640 --> 01:21:17.199
We want to be imposing when we walk in a room.

1451
01:21:17.920 --> 01:21:21.800
And the funny part is is powerlifters. I'm going to

1452
01:21:21.880 --> 01:21:25.079
generalize here, but I think powerlifters walk into a room

1453
01:21:25.079 --> 01:21:27.680
and are like looking bench press more than everyone in

1454
01:21:27.720 --> 01:21:32.600
this room. Yeah, and all anyone seeses that guy's breathing

1455
01:21:32.680 --> 01:21:33.239
really heavy.

1456
01:21:36.079 --> 01:21:37.880
Yeah.

1457
01:21:37.920 --> 01:21:42.000
But ultimately, I think there's a lot of people who

1458
01:21:42.039 --> 01:21:47.760
think powerlifting and I was one of them, is it's

1459
01:21:47.800 --> 01:21:50.840
a lot easier to get external validation from powerlifting than

1460
01:21:50.880 --> 01:21:53.640
it is from bodybuilding. And I think a lot of

1461
01:21:53.720 --> 01:21:58.960
us are start within this pursuit for external validation. I

1462
01:21:59.000 --> 01:22:00.800
see it a lot with my client, and I've also

1463
01:22:00.840 --> 01:22:03.760
experienced it in my own journey. I started powerlifting because

1464
01:22:03.760 --> 01:22:06.720
I didn't think I was good enough, and I thought

1465
01:22:06.720 --> 01:22:08.640
that if I got stronger and if I put up

1466
01:22:08.680 --> 01:22:10.960
big lifts, people would recognize me and I would have

1467
01:22:11.039 --> 01:22:14.840
some worth in this world. And I know that's probably

1468
01:22:14.840 --> 01:22:16.720
a bit more philosophical than you thought I would go.

1469
01:22:16.920 --> 01:22:19.880
But it's easier to do that when you're lifting heavyweights

1470
01:22:19.960 --> 01:22:25.319
because it's objectively visible. If you're a bodybuilder, it takes

1471
01:22:25.319 --> 01:22:29.439
a really long time to build an imposing physique. It

1472
01:22:29.479 --> 01:22:31.439
takes a really long time to build up to the

1473
01:22:31.479 --> 01:22:34.600
point where you know you're two hundred and twenty two

1474
01:22:34.720 --> 01:22:37.000
hundred and fifty pounds a muscle, even if you're carrying

1475
01:22:37.000 --> 01:22:39.039
a little bit more body fat. If you can fill

1476
01:22:39.079 --> 01:22:42.520
out a shirt, you know, a two XL shirt, you're

1477
01:22:42.560 --> 01:22:45.640
an imposing person. But it takes a really long time

1478
01:22:45.800 --> 01:22:49.279
to achieve a physique like that. So I think powerlifters

1479
01:22:49.359 --> 01:22:51.399
are just in it for the like a lot of

1480
01:22:51.399 --> 01:22:54.199
power lifts get into it for the external validation. And

1481
01:22:54.239 --> 01:22:57.039
it's just easier to get from lifting heavy because you

1482
01:22:57.079 --> 01:23:00.880
can get strong relatively fast because it's a neurological adaptation,

1483
01:23:01.640 --> 01:23:04.399
then you can from a more physiological adaptation like building

1484
01:23:04.439 --> 01:23:06.560
muscle and having a big physique.

1485
01:23:08.920 --> 01:23:11.640
That's a reasonable, reasonable answer, Yeah, fair.

1486
01:23:13.239 --> 01:23:14.720
Not explosive, I'm sorry.

1487
01:23:14.680 --> 01:23:15.239
Not explosed.

1488
01:23:15.439 --> 01:23:17.720
Well, you know, I just said potentially, I didn't say

1489
01:23:17.720 --> 01:23:20.079
it had to be fair enough. Well, anyway, Paul, thank

1490
01:23:20.119 --> 01:23:22.399
you very much for coming on where can people find you?

1491
01:23:22.880 --> 01:23:25.920
Sure? Yeah, due to is my pleasure. You can find

1492
01:23:25.920 --> 01:23:28.439
me on Instagram at Paulo Need. You can find my

1493
01:23:28.560 --> 01:23:32.479
coaching company at Master Athletic Performance. And I also have

1494
01:23:32.520 --> 01:23:35.960
an education and mentorship company Coaches Corner University. You find

1495
01:23:35.960 --> 01:23:40.119
that at coachescornerye dot com. We have an education website

1496
01:23:40.159 --> 01:23:43.880
that is thirty dollars a month and it has close

1497
01:23:43.920 --> 01:23:47.600
to two hundred hours of lectures by myself and twenty

1498
01:23:47.640 --> 01:23:50.640
eight other collaborators. And then I also run a mentorship

1499
01:23:50.640 --> 01:23:53.600
program for other coaches looking to build their businesses in scale.

1500
01:23:53.840 --> 01:23:55.479
So that's where you can find me.

1501
01:23:56.479 --> 01:23:56.840
Excellent.

1502
01:23:57.039 --> 01:23:59.199
I am at the Jim McDean all the social media.

1503
01:23:59.199 --> 01:24:01.319
This show is fifty percent facts. Were percent is a

1504
01:24:01.319 --> 01:24:03.800
word in fifty is just numbers. Fifty percent facts is

1505
01:24:03.800 --> 01:24:07.359
a speaker by podcast association with iHeartMedia on the Obscure

1506
01:24:07.640 --> 01:24:08.640
Celebrity Network.

1507
01:24:08.640 --> 01:24:11.079
And thank you again. I will see you in next

1508
01:24:11.079 --> 01:24:11.720
week probably