Latest / Faithful Fitness With Coach Alex VanHouten / “The Fitness Industry Is Lying To You (Here’s The Truth)”

Transcript

“The Fitness Industry Is Lying To You (Here’s The Truth)” · Faithful Fitness With Coach Alex VanHouten

• 0:00
  Speaker 1: Hey, Faithful, Welcome to the Faithful Fitness Podcast. In a moment,
• 0:05
  Speaker 1: my dad, coach Alex van Houten, will help you honor
• 0:08
  Speaker 1: God by making the most out of the body God's
• 0:10
  Speaker 1: given you. Today you can expect truth from the Bible,
• 0:13
  Speaker 1: tools from science, and guidance for everyday life. So listen closing,
• 0:18
  Speaker 1: get ready, Let's get one percent better today.
• 0:26
  Speaker 2: Hey there, coach Alex here, Grace and peace to you.
• 0:29
  Speaker 2: This episode is a little different. I was interviewed recently
• 0:33
  Speaker 2: on the Live from America podcast. In this conversation covered
• 0:37
  Speaker 2: a lot of ground exercise science, misinformation in the fitness industry,
• 0:42
  Speaker 2: mental toughness, injury, illness, grit in what it actually takes
• 0:47
  Speaker 2: to move forward when life gets hard, And honestly, that's
• 0:51
  Speaker 2: one of the big themes today. Life is going to
• 0:55
  Speaker 2: get hard. For some people its injury, for others it's illness,
• 0:59
  Speaker 2: and for some it's grief, stress, anxiety, burnout, or just
• 1:04
  Speaker 2: waking up one day and realizing, man, I'm not where
• 1:08
  Speaker 2: I want to be. And when that happens, because it will,
• 1:12
  Speaker 2: you need more than motivation. Motivation is nice, but motivation fades.
• 1:18
  Speaker 2: What carries you forward is discipline and community. A real
• 1:23
  Speaker 2: reason to keep going. In this conversation, we talked about
• 1:27
  Speaker 2: the difference between getting fit for a few weeks and
• 1:30
  Speaker 2: becoming the kind of person who trains for life, because
• 1:35
  Speaker 2: your body isn't just something you use when everything's going well.
• 1:39
  Speaker 2: It's the body you'll need when life gets hard. And
• 1:43
  Speaker 2: that's why I keep coming back to this idea. You
• 1:46
  Speaker 2: don't need to change everything today, but you do need
• 1:49
  Speaker 2: to take ownership of your one percent. One thing to
• 1:54
  Speaker 2: stop or one thing to start, one faithful step forward Today.
• 2:00
  Speaker 2: Scripture tells us not to grow weary in doing good,
• 2:03
  Speaker 2: because in due season, we will reap the harvest if
• 2:06
  Speaker 2: we do not give up. And that matters because a
• 2:09
  Speaker 2: lot of people give up right before things start to change.
• 2:14
  Speaker 2: They try the plan, they miss a day, they feel
• 2:17
  Speaker 2: like a failure, and they quit. But that's not faithfulness.
• 2:21
  Speaker 2: Faithfulness is falling forward, getting back up, trying again, training again,
• 2:28
  Speaker 2: and not staying down when life knocks you down. So
• 2:32
  Speaker 2: as you listen, I want you to ask yourself, what's
• 2:35
  Speaker 2: one small step that I can take this summer that
• 2:38
  Speaker 2: would make me stronger, healthier, and more faithful with the
• 2:42
  Speaker 2: body God gave me. And that's exactly why right now,
• 2:46
  Speaker 2: I want to invite you to join the Faithful Fitness
• 2:49
  Speaker 2: Community this summer. We're beginning our training for the Faithful
• 2:53
  Speaker 2: five k in August, and I would love for you
• 2:55
  Speaker 2: to join us. You don't have to be a runner,
• 2:58
  Speaker 2: you don't have to be in shape already, although it's great.
• 3:01
  Speaker 3: If you are.
• 3:02
  Speaker 2: You just need to be willing to start. Come train
• 3:05
  Speaker 2: with us. Walk it, jogg it, run it. It doesn't
• 3:07
  Speaker 2: matter if you're not local, because we'll have a virtual
• 3:09
  Speaker 2: option for you too. Just don't do it alone. Join
• 3:13
  Speaker 2: the Faithful Fitness Community this summer and let's get ready together.
• 3:17
  Speaker 2: You can find the link in the show notes below.
• 3:20
  Speaker 2: All right, without further ado, join me for this conversation
• 3:24
  Speaker 2: on the Live from America podcast.
• 3:27
  Speaker 4: Hey, welcome to Live am America podcast. This is Hot
• 3:30
  Speaker 4: Tim and this is one of you know, my favorite
• 3:33
  Speaker 4: kind of episodes. It's a conversation you walk away with
• 3:37
  Speaker 4: with a new mindset, which means a lot to me.
• 3:39
  Speaker 4: You know, you become stronger physically and mentally, and more importantly,
• 3:44
  Speaker 4: become more resilient. So my goal is, after you listen
• 3:48
  Speaker 4: to this episode, do you feel inspired and equipped to
• 3:51
  Speaker 4: improve your health discipline resilient and I have an amazing guest,
• 3:56
  Speaker 4: that's what he does for a living. Our guest is
• 3:59
  Speaker 4: Alex Howton. He's an exercise science coach, a health and
• 4:04
  Speaker 4: performance expert who has spent years coaching elite athlete, special Forces,
• 4:09
  Speaker 4: high level operator and also helping everyday people. He's also
• 4:15
  Speaker 4: part of the family of Everyday Spy, which is a
• 4:19
  Speaker 4: great platform. He could definitely check it out. And he's
• 4:22
  Speaker 4: an author as well of Faithful Fitness and he's here, Alex,
• 4:25
  Speaker 4: thank you for joining us.
• 4:27
  Speaker 2: Thanks for having me hat Tim, I'm very much looking
• 4:29
  Speaker 2: forward to this conversation.
• 4:31
  Speaker 4: Excellent. So I'll explain in the middle why this is
• 4:34
  Speaker 4: you know, it should mean a lot to everybody, but
• 4:37
  Speaker 4: I'll explain why, you know, with my personal journey as
• 4:41
  Speaker 4: well in the middle. But first of all us, what
• 4:43
  Speaker 4: is an exercise science.
• 4:46
  Speaker 3: Yeah, yeah, great question.
• 4:47
  Speaker 2: An exercise scientist is somebody who won is dedicated to
• 4:52
  Speaker 2: the understanding of how exercise changes the way our bodies operate.
• 4:58
  Speaker 2: And those individuals can work in a lab, but they
• 5:01
  Speaker 2: could also work in the everyday practice of individuals. And
• 5:04
  Speaker 2: that's where I've found myself most of my over ten
• 5:08
  Speaker 2: thousand hours of experience in exercise science has been with
• 5:12
  Speaker 2: real people in gyms in my garage gym slash studio here,
• 5:18
  Speaker 2: in different fitness facilities, and by helping I had an
• 5:22
  Speaker 2: opportunity to get to teach doctors in the Dominican Republic
• 5:26
  Speaker 2: how to use cardio respiratory equipment and whatnot. And so
• 5:29
  Speaker 2: the an exercise scientist is dedicated to using exercise to
• 5:34
  Speaker 2: create adaptations in individuals, and the science part of it
• 5:37
  Speaker 2: is where you actually look at the results that you're
• 5:42
  Speaker 2: getting from the people that you're working with. And so
• 5:45
  Speaker 2: in exercise science, we look at exercise from a different
• 5:47
  Speaker 2: lens than somebody like a personal trainer or somebody like
• 5:53
  Speaker 2: a physical therapist.
• 5:55
  Speaker 4: So we live in a world where you know, a
• 5:57
  Speaker 4: lot of misinformation, a lot of platform not in every
• 6:02
  Speaker 4: category you know, and affects us in many ways. We
• 6:06
  Speaker 4: see even the news, you watch a story and if
• 6:09
  Speaker 4: you watch in one channel, it's one thing and it's
• 6:12
  Speaker 4: the same video that you personally just watch and two
• 6:15
  Speaker 4: different outcomes. Everybody's saying. And this isn't everything, but I
• 6:18
  Speaker 4: think it's very important also in the health and fitness
• 6:22
  Speaker 4: because you see all these influencers not backed by science,
• 6:26
  Speaker 4: you see these, you know, the fitness industry in general,
• 6:29
  Speaker 4: which is a lot of them, even based on like
• 6:33
  Speaker 4: pay to play kind of concept. You know, it's all
• 6:35
  Speaker 4: about getting the money, you know, the results for them.
• 6:38
  Speaker 4: It's the person who is actually teaching it just look
• 6:41
  Speaker 4: great and then you know, and nothing, no science behind it.
• 6:45
  Speaker 4: So how do you deal and how do you suggest
• 6:47
  Speaker 4: people to deal with this, how to get the information,
• 6:50
  Speaker 4: how to navigate through the fitness industry and all this shit.
• 6:54
  Speaker 2: M such a good question because you know this is
• 6:57
  Speaker 2: this is actually one of the things that I'm extremely
• 6:59
  Speaker 2: passionate about, and that makes me very frustrated when trying
• 7:03
  Speaker 2: to help people, because nothing bothers me more than seeing
• 7:06
  Speaker 2: an individual who's working hard every day to put food
• 7:10
  Speaker 2: on the table for their family, to make the most
• 7:13
  Speaker 2: out of the time and energy they have, and to
• 7:16
  Speaker 2: make the most of their money, and then for them
• 7:18
  Speaker 2: to spend hundreds, sometimes thousands of dollars on snake oil
• 7:23
  Speaker 2: supplements and fitness programs that aren't getting them anywhere, and
• 7:26
  Speaker 2: then to feel like, and this is the kicker, to
• 7:29
  Speaker 2: feel like, this isn't for me. Weight training is not
• 7:33
  Speaker 2: for me, running is not for me. It supplements nothing
• 7:37
  Speaker 2: works for me, that sort of thing. And to me,
• 7:40
  Speaker 2: that's my deepest area of research, which is the effect
• 7:45
  Speaker 2: of the belief of individuals on the physiology of their body.
• 7:49
  Speaker 2: And when I start getting in my head that, oh,
• 7:53
  Speaker 2: there's something wrong with me. Nutrition doesn't work for me.
• 7:56
  Speaker 2: I tried counting my calories and it doesn't work. Or
• 7:59
  Speaker 2: weight is not for me. I tried lifting weight, so
• 8:01
  Speaker 2: my back hurts too much, something like that. When I
• 8:04
  Speaker 2: start getting that in my head, belief wise, it changes
• 8:07
  Speaker 2: my physiology. It changes it actually changes the way my
• 8:11
  Speaker 2: body operates with regard to nutrition and exercise. And that's
• 8:15
  Speaker 2: a really hard thing to shake. And so the fitness
• 8:16
  Speaker 2: industry has not done us any favors in that that respect.
• 8:20
  Speaker 2: Right now. Any industry is a is a is a
• 8:23
  Speaker 2: two part thing. You have the the marketing of the
• 8:27
  Speaker 2: business that that brings out this message on people. And
• 8:32
  Speaker 2: in the fitness industry, a lot of times the marketing
• 8:35
  Speaker 2: is like, oh, if you could just it's this magic
• 8:37
  Speaker 2: pill idea. If you could just take the supplement, you'd
• 8:40
  Speaker 2: burn the fat. If you could just do this, you know,
• 8:42
  Speaker 2: twelve minute workout, you would you would look like that
• 8:45
  Speaker 2: guy you know, right, it's a, it's a magic pill idea. Right,
• 8:48
  Speaker 2: So the marketing doesn't help, that's for sure, right, But
• 8:52
  Speaker 2: then every business is a result of a relationship between
• 8:56
  Speaker 2: that business and their market. And so when indoals are
• 9:01
  Speaker 2: looking for a quick fix this single pill idea, Oh
• 9:05
  Speaker 2: my gosh, that's the supplement I've been missing. Oh my gosh,
• 9:08
  Speaker 2: that's the workout, that's the celebrity I'd like to look like.
• 9:11
  Speaker 2: When that's the attitude of individuals spending money, then you
• 9:16
  Speaker 2: have this relationship where as long as there's a profit,
• 9:19
  Speaker 2: it sticks around.
• 9:20
  Speaker 3: Right.
• 9:21
  Speaker 2: And so what I would encourage individuals is when you
• 9:24
  Speaker 2: look out into the world and you have people giving
• 9:26
  Speaker 2: you health and fitness advice, because there's a bunch of them, nutrition, exercise. Right,
• 9:31
  Speaker 2: When you have people giving you advice, there's a couple
• 9:34
  Speaker 2: things you can look for. The top thing you can
• 9:36
  Speaker 2: look for is how consistent is this business or individual
• 9:41
  Speaker 2: in the fitness industry.
• 9:43
  Speaker 3: Right.
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  Speaker 2: If this is a twenty year old Instagram model, I'm
• 9:46
  Speaker 2: so sorry. Being twenty is very, very different from being
• 9:49
  Speaker 2: forty with kids, right, And so that individual can say
• 9:54
  Speaker 2: whatever they want to say, whether doing this peptide or
• 9:57
  Speaker 2: lifting these weights, or spending eight hours a day in
• 9:59
  Speaker 2: the g right, and they can definitely sell that magic
• 10:03
  Speaker 2: pill idea. So the consistency of this person in the
• 10:07
  Speaker 2: industry is a huge, huge marker for misinformation or disinformation.
• 10:12
  Speaker 2: The second thing that is useful to know in something
• 10:15
  Speaker 2: that you can actually test for yourself is whether or
• 10:18
  Speaker 2: not this program is preaching consistency before they're preaching volume
• 10:24
  Speaker 2: and intensity and exercise science. We know that exercise and
• 10:28
  Speaker 2: nutrition are about the long haul, not the short term
• 10:33
  Speaker 2: gains or the short term results. You're stuck with this body.
• 10:36
  Speaker 2: You've got till you die. So if I'm going to
• 10:40
  Speaker 2: make the most of this body, and if the program
• 10:42
  Speaker 2: that I'm doing is healthy for me, then consistency is
• 10:46
  Speaker 2: going to be baked into the cake. We're going to
• 10:48
  Speaker 2: be talking about what you can do a year from now,
• 10:50
  Speaker 2: ten years from now, even twenty years from now. If
• 10:53
  Speaker 2: what you're doing is the right thing for your body.
• 10:56
  Speaker 2: When we're looking at eight weeks and twelve weeks as results,
• 10:59
  Speaker 2: you can almost guarantee that this is not going to
• 11:02
  Speaker 2: be useful to you. And then the last thing I
• 11:04
  Speaker 2: would say is your body is a fantastic machine. You
• 11:10
  Speaker 2: can try all sorts of things.
• 11:12
  Speaker 4: One hundred percent. I agree with you totally. I feel
• 11:15
  Speaker 4: like if whenever I see a program that it's not
• 11:19
  Speaker 4: become a lifestyle, this is what you're gonna do. This
• 11:21
  Speaker 4: is this is the long term. Yeah, of course if
• 11:23
  Speaker 4: you're competing this short term stuff, but you know, the
• 11:26
  Speaker 4: long term when you see, like you said, six six weeks,
• 11:28
  Speaker 4: eight weeks become this and that before the summer, this
• 11:32
  Speaker 4: is not the goal.
• 11:33
  Speaker 1: You know.
• 11:33
  Speaker 4: This is one of the stops in the long journey,
• 11:37
  Speaker 4: which is being active for life, being healthy, being able
• 11:40
  Speaker 4: to charge your body in a way that can help
• 11:43
  Speaker 4: you fight anything, not just physically but mentally. A lot
• 11:47
  Speaker 4: of people don't understand how the effect of your body physically,
• 11:51
  Speaker 4: how strong you are, it can help you mentally, you know.
• 11:54
  Speaker 4: So that's a great uh, you know. That's the first
• 11:57
  Speaker 4: thing I think a lot of people should take from
• 11:59
  Speaker 4: this already is like, how do you navigate through social
• 12:04
  Speaker 4: media and through you know, all the fitness industry stuff.
• 12:09
  Speaker 4: Because a lot of people are into it. I think
• 12:11
  Speaker 4: you can be a personal trainer in no time. And
• 12:13
  Speaker 4: I'm sure there's a lot of people passionate about it,
• 12:16
  Speaker 4: but there's different between passion and science. I want to
• 12:21
  Speaker 4: back up a little bit, because I feel like it's
• 12:24
  Speaker 4: it's very important when people understand your personal journey can
• 12:28
  Speaker 4: appreciate where we're going with this. I know that you've
• 12:31
  Speaker 4: been through stuff that that helped you. You want to
• 12:34
  Speaker 4: touch on that a little bit.
• 12:35
  Speaker 3: Oh sure, you know.
• 12:37
  Speaker 2: Health and fitness is in a lot of ways my
• 12:40
  Speaker 2: life and a gateway to a life that is way
• 12:44
  Speaker 2: less disease than it could be. So personally, I struggle
• 12:47
  Speaker 2: with a genetic disorder called Ealers dan Lows. Not many
• 12:50
  Speaker 2: individuals have heard of it, so I'm going to make
• 12:52
  Speaker 2: it really simple here. It's a difficulty in my body,
• 12:56
  Speaker 2: a genetic difficulty in synthesizing something called collagen. Collagen's are
• 13:01
  Speaker 2: very very important protein in the body, made out of
• 13:04
  Speaker 2: several amino acids, and it keeps everything connected. It's connected
• 13:08
  Speaker 2: in our ligaments, are tendons. There's collagen in your arteries.
• 13:12
  Speaker 2: You've probably heard of collagen for your skin, right and
• 13:15
  Speaker 2: even your digestive tract. And so this disease has been
• 13:20
  Speaker 2: very difficult in my life. I struggle with a fair
• 13:22
  Speaker 2: amount of pain on a regular basis my joints and
• 13:26
  Speaker 2: my tendons and ligaments. They don't like to stay where
• 13:28
  Speaker 2: they're supposed to stay, and so I have to be
• 13:31
  Speaker 2: extremely careful and mindful and intentional about the way that
• 13:34
  Speaker 2: I train my body. And similarly, from a nutrition perspective,
• 13:37
  Speaker 2: my digestive tract is not as robust as the average humans,
• 13:41
  Speaker 2: so I have to be very intentional about the way
• 13:44
  Speaker 2: that I feed myself. And it sounds like something very difficult,
• 13:48
  Speaker 2: because it is, but it has also been an excellent
• 13:51
  Speaker 2: teacher in my life, and so many of the people
• 13:54
  Speaker 2: that I've gotten to work with, I'm very mindful and
• 13:57
  Speaker 2: careful and scientific about my approach with them because I've
• 13:59
  Speaker 2: had to do the same thing for myself over many years.
• 14:03
  Speaker 2: And many people with my disorder are are laid up
• 14:06
  Speaker 2: on a couch somewhere taking pain pills for the rest
• 14:08
  Speaker 2: of their life because it's that difficult on them.
• 14:11
  Speaker 4: Yeah, and this is this is very important because when
• 14:14
  Speaker 4: you have and I think, which you will touch on
• 14:16
  Speaker 4: it later, the mindset of like okay, nothing, you know,
• 14:20
  Speaker 4: no giving up, this is what I want. It's it's
• 14:24
  Speaker 4: I've always dealt a bad hand, damn, but I'm going
• 14:27
  Speaker 4: to work around it. Makes you, you know, understand and
• 14:32
  Speaker 4: want to help other people that can go through this
• 14:34
  Speaker 4: or even not even going through this, because you appreciate
• 14:36
  Speaker 4: it even more if you didn't have it. So you
• 14:39
  Speaker 4: know your motivation coming from that standpoint. You know, That's
• 14:44
  Speaker 4: why this is important. This is and I'll share a
• 14:46
  Speaker 4: quick story about me as well. I know a lot
• 14:49
  Speaker 4: of the listeners here that regular that are right no,
• 14:51
  Speaker 4: but in case somebody doesn't know, But this is why
• 14:53
  Speaker 4: I'm very passionate about taking care of your health, even
• 14:58
  Speaker 4: when you're healthy. So a few years back, I was,
• 15:02
  Speaker 4: you know, first, I used to play professional soccer football.
• 15:05
  Speaker 4: You know, I played professional for a while, and then
• 15:07
  Speaker 4: I was always healthy, healthy, healthy. One time I went
• 15:10
  Speaker 4: to a vacation, I stepped on something, came back very sick.
• 15:14
  Speaker 4: All of a sudden, I wake up, Am and cooma, Uh,
• 15:17
  Speaker 4: what's going on? And then they tell me your heart
• 15:20
  Speaker 4: completely shut off. We have to install a we have
• 15:24
  Speaker 4: to take your heart out, and they put a machine
• 15:26
  Speaker 4: called alvad, which is a pump the butt. So I
• 15:28
  Speaker 4: was I had actually a wire coming out of my
• 15:31
  Speaker 4: body and I had a machine you know that acts
• 15:33
  Speaker 4: as my heart. And now I went from being a
• 15:37
  Speaker 4: professional player to uh, you know this disabled and just
• 15:41
  Speaker 4: sitting yeah, And I was like, I had to work
• 15:44
  Speaker 4: walk with this machine. I have a bag literally and
• 15:46
  Speaker 4: a wire coming out of me, and I have to
• 15:48
  Speaker 4: charge myself in a wall like a cell phone all
• 15:52
  Speaker 4: the time. And I was like, the only you only
• 15:54
  Speaker 4: get you either gonna live with this, if you can
• 15:56
  Speaker 4: live with this, or you're gonna have a heart transplant.
• 15:58
  Speaker 4: And here's the key, is the after the surgery. Obviously
• 16:02
  Speaker 4: I wasn't going for a long time. And the only
• 16:04
  Speaker 4: reason I was able to. I had to learn to
• 16:06
  Speaker 4: walk again, breathe again, eat again. And the only reason
• 16:09
  Speaker 4: I was able to do that was because of my
• 16:10
  Speaker 4: physical fitness. Before now I went. I was waiting for
• 16:13
  Speaker 4: a heart They said, you get to get a heart transplant,
• 16:16
  Speaker 4: and they this is one thing that people don't understand.
• 16:19
  Speaker 4: And again this is why it's very important. It's like
• 16:21
  Speaker 4: they tell you, the more you fit before the surgery,
• 16:24
  Speaker 4: the faster is your recovery, you know. And I waited
• 16:27
  Speaker 4: for a couple of years, you know, and I'm very sick,
• 16:29
  Speaker 4: and I was still working out all the time because
• 16:31
  Speaker 4: I didn't. My first recovery was horrible. Then I finally
• 16:34
  Speaker 4: have the heart transplant, and same I had to do
• 16:36
  Speaker 4: the recovery again. And this one step, like my exercise
• 16:39
  Speaker 4: for a while, was just turning to your left side.
• 16:41
  Speaker 4: Just that and the mindset that I needed to have
• 16:45
  Speaker 4: and the physical ability to be able to do it.
• 16:48
  Speaker 4: This is why I want every God forbid this happened
• 16:51
  Speaker 4: to anybody, but it's it's just the mindset and the
• 16:55
  Speaker 4: information that you have an ability to do it, to
• 16:57
  Speaker 4: do it now while you're healthy, and that helped me
• 17:00
  Speaker 4: a lot. And that's why after that and then now
• 17:02
  Speaker 4: I'm back to competing in soccer, you know, So that
• 17:06
  Speaker 4: journey would not have been done without people like you
• 17:09
  Speaker 4: or people around me from my doctor and might not
• 17:11
  Speaker 4: that have the correct information and push yourself. So that's
• 17:14
  Speaker 4: why I'm very passionate about this. For you and me
• 17:16
  Speaker 4: come from the same place where like we want people
• 17:20
  Speaker 4: to this an ugly world sometimes you know, a lot
• 17:23
  Speaker 4: of people don't understand it. So that's why I appreciate
• 17:25
  Speaker 4: it and I want people to get that level. So
• 17:29
  Speaker 4: for you, how does regular people become healthy and fit
• 17:34
  Speaker 4: and not give up?
• 17:35
  Speaker 3: Mmm?
• 17:36
  Speaker 2: Yeah, yeah, well those are those are all really important things.
• 17:39
  Speaker 2: And thank you for sharing that story because there are
• 17:42
  Speaker 2: many more individuals just like that. Who have gone through
• 17:45
  Speaker 2: something so terrible and going, oh my gosh. Health and
• 17:48
  Speaker 2: fitnesses is not just a hobby or a recreational thing
• 17:53
  Speaker 2: for the industry. Yeah, it's it's it really is life
• 17:57
  Speaker 2: can Yeah, it really is. It can come down to
• 18:01
  Speaker 2: the quality and quantity of your years. That's really what
• 18:04
  Speaker 2: it comes down to.
• 18:05
  Speaker 4: So and what you surrounded yourself with. It's the same
• 18:07
  Speaker 4: like when you said, there's somebody who the same condition
• 18:09
  Speaker 4: as you laying in the couch doing and God bless them.
• 18:12
  Speaker 4: But you know, at the same time, you could make
• 18:14
  Speaker 4: that choice. And that's why this conversation is important. That's
• 18:17
  Speaker 4: why people like you.
• 18:18
  Speaker 2: Yeah, absolutely so. So how can how can normal people
• 18:22
  Speaker 2: or everyday people become healthy? And that's that's such a
• 18:24
  Speaker 2: good question. There's there's several things worth saying here, but
• 18:28
  Speaker 2: the very first thing that I need these individuals to understand.
• 18:31
  Speaker 2: If you're not healthy right now and you'd like to
• 18:32
  Speaker 2: get healthy, the very first thing I need you to
• 18:34
  Speaker 2: understand is that your journey is going to look different
• 18:37
  Speaker 2: from everybody else's journey. And the exercise science world we
• 18:40
  Speaker 2: call this bio individuality. Bio individuality that means the blueprint
• 18:46
  Speaker 2: that you have in your DNA is different from the
• 18:49
  Speaker 2: blueprint that I have in my DNA. Now we share
• 18:51
  Speaker 2: like ninety nine point nine something percent of our our
• 18:54
  Speaker 2: DNA as Homo sapiens. Great, but there's a very very
• 18:57
  Speaker 2: small bit that's different between me and you, Tim and
• 19:01
  Speaker 2: anybody listening to this, and that difference accounts for a
• 19:05
  Speaker 2: very vast difference and how you should best train yourself
• 19:09
  Speaker 2: and in how you should best feed yourself. And so
• 19:13
  Speaker 2: that really helps to filter some of the noise from
• 19:15
  Speaker 2: the industry, because some people will tell you, oh, you
• 19:17
  Speaker 2: need to go vegan, or oh you have to be
• 19:18
  Speaker 2: a carnivore, or oh you need to lift heavy weights.
• 19:20
  Speaker 2: That's the best way, right, And those things might be
• 19:24
  Speaker 2: true for specific genotypes, but your job as a human
• 19:30
  Speaker 2: is to find out what's good for you, what's right
• 19:32
  Speaker 2: for you, and how that moves you forward. And we
• 19:35
  Speaker 2: can actually do that now we can actually sequence genomes
• 19:38
  Speaker 2: and we can say, hey, you have a variation in
• 19:41
  Speaker 2: your MTHFR gene, so that changes how your body.
• 19:43
  Speaker 4: Can you touch Again, when you say we, who's we?
• 19:45
  Speaker 4: Because I want to make sure that people understand who's
• 19:48
  Speaker 4: the week is that's a.
• 19:49
  Speaker 3: Very important Yeah, we the scientific community.
• 19:51
  Speaker 4: The scientific community.
• 19:53
  Speaker 2: I generally refer my clients if they're interested, because because
• 19:56
  Speaker 2: you can do this in two ways. You can do
• 19:58
  Speaker 2: this through trial and error, which is it's actually a
• 20:00
  Speaker 2: very powerful way. Your body is the best, the best
• 20:03
  Speaker 2: indicator of whether or not something's working for you. It
• 20:07
  Speaker 2: will tell you right away over the coming weeks whether
• 20:10
  Speaker 2: this experiment. Let's say you go for a walk thirty
• 20:13
  Speaker 2: minutes every morning in the sunshine at six in the morning. Right,
• 20:18
  Speaker 2: your body is a very fantastic mechanism to tell you
• 20:22
  Speaker 2: whether or not this is affecting you positively or not.
• 20:25
  Speaker 2: You can almost feel different right afterward, and then within
• 20:28
  Speaker 2: four weeks you can tell hey, has my body composition
• 20:31
  Speaker 2: been changing? How's my average energy level? What's my sleep
• 20:35
  Speaker 2: look like? Am I hungrier or am I losing fat? Right,
• 20:39
  Speaker 2: there's all kinds of things that you can measure. That's
• 20:42
  Speaker 2: the science part. That's looking at how something's actually being
• 20:45
  Speaker 2: affected by a variable. Right, you can do that, but
• 20:49
  Speaker 2: you could also and I refer many of my clients
• 20:52
  Speaker 2: to a you can find a website. It's called nutrition
• 20:56
  Speaker 2: genome dot com. They're a company that sequences your genome
• 21:00
  Speaker 2: and can tell you based on genetic data, what genes
• 21:04
  Speaker 2: that you have in you that you need to be
• 21:08
  Speaker 2: wary of when it comes to exercise and nutrition. And
• 21:12
  Speaker 2: they're not going to be able to say, oh my gosh,
• 21:13
  Speaker 2: you got to eat this for the rest of your life,
• 21:16
  Speaker 2: but they can tell you about different things that really
• 21:18
  Speaker 2: matter in your body. For instance, I have a genetic
• 21:22
  Speaker 2: variation in my MTHFR gene, which means my body's very
• 21:26
  Speaker 2: bad at processing fullic acid. So if I eat fortified
• 21:30
  Speaker 2: grains which are in a lot of cereals or in
• 21:33
  Speaker 2: a lot of enriched flowers, that sort of thing, what
• 21:35
  Speaker 2: happens is that'll collect in my kidneys over time, give
• 21:38
  Speaker 2: me headaches and whatnot, and so I have to be
• 21:41
  Speaker 2: very careful about consuming folic acid. There's only about twelve
• 21:44
  Speaker 2: percent of the population who fall into that category of individuals,
• 21:48
  Speaker 2: and I learned that the hard way. I learned there
• 21:51
  Speaker 2: were things that when I eat them, they make me
• 21:53
  Speaker 2: feel terrible. But in doing an assessment, you can also
• 21:57
  Speaker 2: take that data for yourself and go, Okay, this is
• 21:59
  Speaker 2: my blueprint.
• 22:00
  Speaker 3: This is how I can move forward.
• 22:02
  Speaker 2: So that's that's one way the general population can get
• 22:05
  Speaker 2: more healthy. We can keep going but I imagine you
• 22:07
  Speaker 2: have something you wanted to add.
• 22:08
  Speaker 4: I wanted to you know. I know some people may
• 22:11
  Speaker 4: feel that this is a lot of information. It's actually
• 22:14
  Speaker 4: very simple. We're gonna break it down again at the end.
• 22:16
  Speaker 4: But I want you, if you can, to touch in
• 22:19
  Speaker 4: the difference, because I think this is important between being healthy,
• 22:22
  Speaker 4: being fit and looking fit.
• 22:26
  Speaker 3: Yeah, there's a huge difference.
• 22:27
  Speaker 2: So I was working with a guy about twelve years
• 22:31
  Speaker 2: ago who was man just a jacked looking bodybuilder.
• 22:36
  Speaker 3: He's twenty two years old.
• 22:37
  Speaker 2: You know, he's he's like six ten, two hundred and
• 22:41
  Speaker 2: fifty five pounds and nothing but muscle, you know, beautiful lats,
• 22:45
  Speaker 2: super strong looking, you know, his stage ready, and I
• 22:48
  Speaker 2: was doing his blood panel. He walks in with his girlfriend.
• 22:52
  Speaker 2: She's a really pretty girl, and she sits down outside.
• 22:54
  Speaker 2: We come inside. I look at his blood pant. I'm like, dude,
• 22:58
  Speaker 2: what is like? You got to feeling like garbage to
• 23:01
  Speaker 2: have these numbers? What's going on? And he's sitting like this,
• 23:03
  Speaker 2: you know, and I was like, you gotta be feeling
• 23:06
  Speaker 2: like garbage, and he goes, oh my gosh, I feel awful.
• 23:09
  Speaker 3: And so we have this conversation.
• 23:11
  Speaker 2: If he walked by anybody in the gym.
• 23:13
  Speaker 3: He'd be like, Oh, I want to look like that guy.
• 23:15
  Speaker 2: Yeah, But his testosterone was the same level as a
• 23:18
  Speaker 2: guy in his eighties. He's twenty two, Like he should
• 23:21
  Speaker 2: have the highest testosterone he's going to have in his.
• 23:23
  Speaker 3: Whole life right now, he doesn't.
• 23:24
  Speaker 2: He's like an eighty year old. On the inside. His
• 23:27
  Speaker 2: HDL cholesterol, which is a marker of cardiovascular health and
• 23:32
  Speaker 2: of liver function, it was in the tubes as well.
• 23:35
  Speaker 2: And so he had manipulated his exercise in his diet,
• 23:39
  Speaker 2: working with different coaches to look amazing on stage for
• 23:44
  Speaker 2: the competition, but his internal health was actually very hurt
• 23:50
  Speaker 2: by this process. His diet was not conducive to getting
• 23:55
  Speaker 2: all the fats that he needed to build testosterone. His
• 23:58
  Speaker 2: weight training program, in his cardio program, we're too demanding
• 24:02
  Speaker 2: and depleting a lot of his reserves and adaptive hormonal
• 24:07
  Speaker 2: response on the inside of his body. And so I
• 24:09
  Speaker 2: had to sit there and ask him like, Hey, is
• 24:11
  Speaker 2: this important enough to you to keep competing like this
• 24:14
  Speaker 2: because it's going to tear you apart, or are you
• 24:17
  Speaker 2: ready to start making changes in your life that will
• 24:21
  Speaker 2: help you to feel better, help you to stick around
• 24:25
  Speaker 2: with us longer and help you to enjoy this body
• 24:28
  Speaker 2: that you've you've built which looks great but isn't healthy.
• 24:31
  Speaker 4: Yeah, that's that's a very important part. Is like being
• 24:35
  Speaker 4: healthy and fit is not the same thing. And help
• 24:37
  Speaker 4: people recognize that because you know, fitness can change the
• 24:40
  Speaker 4: definition of it, like in general, is the ability to
• 24:43
  Speaker 4: delay like fatigue right when you do something. But people
• 24:46
  Speaker 4: don't understand, Like I see so many people, especially in
• 24:49
  Speaker 4: you know, in a world of competition, who will focus
• 24:52
  Speaker 4: in one thing, like let's say in soccer, and you
• 24:55
  Speaker 4: put them in a treadmill for a stress test, and
• 24:57
  Speaker 4: they're like just cannot do it, you know, because they
• 24:59
  Speaker 4: don't do not fit in that way.
• 25:01
  Speaker 2: You know.
• 25:02
  Speaker 4: So when you sports fit, it's different than being healthy fit.
• 25:06
  Speaker 4: It's very very important and I think we the goal
• 25:09
  Speaker 4: is to be fit in many ways, but health is
• 25:13
  Speaker 4: number one thing. So how do people navigation in the
• 25:15
  Speaker 4: overwhelming fitness advice that you see all the time, Like,
• 25:20
  Speaker 4: what's like if you right now, like just a regular
• 25:23
  Speaker 4: person listening to this and you're like, Okay, I want
• 25:25
  Speaker 4: to change after this episode, what would be the first
• 25:29
  Speaker 4: steps that you want to do?
• 25:30
  Speaker 3: Yeah?
• 25:31
  Speaker 2: Great question. So so I spoke about bio individuality earlier.
• 25:35
  Speaker 2: It's the first thing people need to understand. Your journey
• 25:37
  Speaker 2: is different from somebody else's journey. The second thing I
• 25:40
  Speaker 2: need you to understand is that if you're going to
• 25:43
  Speaker 2: make changes, small incremental changes.
• 25:47
  Speaker 3: Matter more than anything else.
• 25:49
  Speaker 2: I call it one percent better daily, and that's something
• 25:52
  Speaker 2: that that other individuals have latched onto and stuff, but
• 25:55
  Speaker 2: I've been trying to love.
• 25:55
  Speaker 4: But yeah, I love that.
• 25:57
  Speaker 2: In one percent better? What's that mean? That means you
• 26:00
  Speaker 2: identify something that you know you need to stop. The
• 26:04
  Speaker 2: smaller the better. I need to stop staying up late
• 26:07
  Speaker 2: scrolling on my phone and I identify something that I
• 26:11
  Speaker 2: need to start. I need to start eating eggs and
• 26:14
  Speaker 2: blueberries every morning rather than rolling into Starbucks and eating
• 26:17
  Speaker 2: a double smoke bacon whatever. I need to identify something
• 26:21
  Speaker 2: I need to start. I need to identify something I
• 26:23
  Speaker 2: need to stop, and that together is my one percent.
• 26:26
  Speaker 2: If I can do that today, and then I do
• 26:29
  Speaker 2: that tomorrow, and then I do that the next day.
• 26:32
  Speaker 2: If I can start doing that one percent every day
• 26:36
  Speaker 2: and then I start seeing the change in my body
• 26:40
  Speaker 2: that makes a difference, then I can actually add other
• 26:44
  Speaker 2: things to that process. And in my primary recommendation for
• 26:49
  Speaker 2: individuals is identify one thing in your nutrition that you
• 26:52
  Speaker 2: need to change, and identify one thing in your exercise process.
• 26:57
  Speaker 3: That you need to change.
• 26:58
  Speaker 2: And if you're confused about that, you need to find
• 27:01
  Speaker 2: somebody who you trust to coach you through that process.
• 27:06
  Speaker 3: And and that's that's really where you need to start.
• 27:09
  Speaker 4: And for like, let's say somebody does that and you know,
• 27:13
  Speaker 4: one day they messed up. It's fine, just go back,
• 27:17
  Speaker 4: you know, so keep going, don't don't stop, because I
• 27:20
  Speaker 4: feel like a lot of people feel like we live
• 27:22
  Speaker 4: in a world where like, okay, I have to do
• 27:24
  Speaker 4: this perfect. I have to do tempus shops every day
• 27:26
  Speaker 4: and then okay, now thirty push and there's like I
• 27:29
  Speaker 4: missed one day, I have to go back. Oh my god,
• 27:30
  Speaker 4: I'm not good. And you know, and I feel the
• 27:32
  Speaker 4: difference between elite and I'm sure you know that because
• 27:35
  Speaker 4: you coach a lot of elite athlete and you know,
• 27:38
  Speaker 4: operator also like special forces and this is we're going
• 27:40
  Speaker 4: to talk about later because this is a different this
• 27:43
  Speaker 4: is now we're connecting psychology to it, you know, but
• 27:46
  Speaker 4: because you deal with you know, crazy situations. But you know,
• 27:51
  Speaker 4: if somebody doesn't you know, follow the certain program, like
• 27:54
  Speaker 4: part of the program is to make a mistake, to
• 27:56
  Speaker 4: fall off the wagon, or you know, also people seeing results?
• 28:01
  Speaker 4: How can is the results always measurable? Fair question?
• 28:08
  Speaker 2: I want to come back to something right there, because
• 28:09
  Speaker 2: it's very important when you look at the overall picture
• 28:14
  Speaker 2: of health and fitness and you zoom out on your
• 28:16
  Speaker 2: life and you don't have to go to like the
• 28:18
  Speaker 2: end of your life. How about we just say a year,
• 28:20
  Speaker 2: We say, hey, next year, right now, what's the best
• 28:25
  Speaker 2: case scenario for me? If I eat well and if
• 28:27
  Speaker 2: I exercise? What's the best case realistic scenario? Right if
• 28:31
  Speaker 2: you mess up three days from now in your health
• 28:34
  Speaker 2: and fitness, you say, okay, I'm gonna exercise every day,
• 28:38
  Speaker 2: or I'm going to walk every day, or I'm gonna
• 28:39
  Speaker 2: lift you know, three times a week or whatever it
• 28:42
  Speaker 2: is that you make your one percent goal and you
• 28:44
  Speaker 2: do that thing. If you miss it once, but you
• 28:48
  Speaker 2: zoom out at the year. Your goal is to just
• 28:50
  Speaker 2: beat you last year. That's really the goal is if
• 28:54
  Speaker 2: you lifted thirty sessions this year, which is less than
• 28:58
  Speaker 2: once per week, but last year you didn't lift at all.
• 29:03
  Speaker 2: That's one percent. Man, that's a compounding process of improvement.
• 29:08
  Speaker 2: And that brings me to your question, here, are results
• 29:11
  Speaker 2: always measurable? And that's a tricky question because I'm if
• 29:17
  Speaker 2: I'm doing things that will change my body composition, then yeah,
• 29:21
  Speaker 2: if I start lifting weights, I will see a measurable
• 29:24
  Speaker 2: change in the muscle tissue of my body. I might
• 29:27
  Speaker 2: get stronger, I might become more endurable. I might open
• 29:31
  Speaker 2: up ranges of motion that I didn't have before. Right,
• 29:34
  Speaker 2: those are all measurable results. Similarly, from a nutrition perspective
• 29:39
  Speaker 2: of I'm making changes that I sleep better, that's a
• 29:43
  Speaker 2: measurable result. If I'm making changes that give me more energy,
• 29:48
  Speaker 2: or reduce how many migraines I have, or change my
• 29:51
  Speaker 2: pain threshold on a regular basis, those are measurable results. However,
• 29:56
  Speaker 2: some of the intangibles, some of the things that aren't
• 29:59
  Speaker 2: very measurable, I still think they're measurable, but they come
• 30:03
  Speaker 2: out in relationships.
• 30:05
  Speaker 3: So, for instance, if if.
• 30:07
  Speaker 2: I look in the mirror and I know that I'm
• 30:10
  Speaker 2: not taking good care of my body, that's going to
• 30:14
  Speaker 2: impact the way that I treat my wife, my kids.
• 30:16
  Speaker 2: It's going to impact if I'm on a soccer team
• 30:18
  Speaker 2: it's going to impact the way I treat my fellow players. Right.
• 30:22
  Speaker 2: But if I look in the mirror and I know
• 30:24
  Speaker 2: that I've done the most that I know how to do,
• 30:27
  Speaker 2: I've done my training, I've eaten well, I've been going
• 30:31
  Speaker 2: to sleep when I need to go to sleep, that
• 30:32
  Speaker 2: sort of stuff. I'm not over consuming caffeine and I'm not
• 30:35
  Speaker 2: getting drunk on the weekends and tearing up my liver. Right, Like,
• 30:38
  Speaker 2: if I know those things, it's going to change the
• 30:41
  Speaker 2: way that I interact.
• 30:42
  Speaker 3: With my wife, my kids, my coworkers.
• 30:46
  Speaker 2: And that's a question of identity that's harder to measure,
• 30:50
  Speaker 2: but the people in your life can tell.
• 30:53
  Speaker 4: That's a great point, actually, and it's so true. You
• 30:56
  Speaker 4: know how you feel, how you you know even just
• 31:00
  Speaker 4: I feel like if you are in part of like
• 31:02
  Speaker 4: a competition, while when you when you when you've done
• 31:05
  Speaker 4: the work, your confidence walking in and performing it's so different.
• 31:09
  Speaker 4: You know, you know you've done the work, and you
• 31:12
  Speaker 4: know when you didn't do the work. So you know
• 31:14
  Speaker 4: you can whatever sports you play, if you're playing, you
• 31:18
  Speaker 4: know in any of you know that Okay, I did
• 31:21
  Speaker 4: not I don't deserve I know that I'm not and
• 31:23
  Speaker 4: it's just going to affect you. But when you do
• 31:25
  Speaker 4: what you're supposed to do and you're just gonna show
• 31:28
  Speaker 4: up and it's like, Okay, this is this is what
• 31:30
  Speaker 4: I did, and it's gonna show you know. I want
• 31:32
  Speaker 4: to talk about another group of people that we both
• 31:34
  Speaker 4: you know, belong to at some point, and I guess
• 31:37
  Speaker 4: still people going through a lot illness, you know, suffering
• 31:42
  Speaker 4: or injury even you know, because I feel also in
• 31:46
  Speaker 4: the professional sport world, you know when people get injured.
• 31:50
  Speaker 4: First of all, people that fit, that's very fit and
• 31:54
  Speaker 4: very healthy rarely get injured, which is amazing as well,
• 31:58
  Speaker 4: you know, like see somebody in again, and I'm gonna
• 32:00
  Speaker 4: since the World Cup is coming, somebody like Cristiano Ronaldo.
• 32:03
  Speaker 4: He's not just a soccer player. He is a model
• 32:06
  Speaker 4: of fitness, you know, taking care of himself. He's like
• 32:09
  Speaker 4: forty something now and still competing, you know, rarely gets injured,
• 32:14
  Speaker 4: you know, stuff like that. So for people that go
• 32:17
  Speaker 4: through like ill or sick or injured or broke their foot,
• 32:21
  Speaker 4: anything that they need to go through, how important is
• 32:26
  Speaker 4: pushing yourself And like what is what advice do you
• 32:29
  Speaker 4: give to push your themselves a little bit? To do
• 32:31
  Speaker 4: what they need to do.
• 32:33
  Speaker 2: M hmm. That's a fantastic question. So so I'm going
• 32:36
  Speaker 2: to bring this to to actually a serious problem in
• 32:39
  Speaker 2: our society, and that is the lone wolf problem. The
• 32:42
  Speaker 2: lone wolf problem is when I'm facing an issue, could
• 32:46
  Speaker 2: be illness, could be an injury, and I have it
• 32:49
  Speaker 2: in my head that I'm all alone, like there's there's
• 32:53
  Speaker 2: nobody who can help me, There's there's nobody who understands
• 32:57
  Speaker 2: what I'm going through.
• 32:58
  Speaker 3: I'm the only one who's ever done with this or
• 33:01
  Speaker 3: or whatever.
• 33:01
  Speaker 2: And and there's a tiny, tiny grain of truth to that,
• 33:05
  Speaker 2: because there's nobody who can handle your suffering for you.
• 33:09
  Speaker 2: True story, Like, if you're going through something, nobody, nobody's
• 33:12
  Speaker 2: feeling the pain you're feeling, Right, that's true. But what's
• 33:16
  Speaker 2: not true about that is that you have to deal
• 33:19
  Speaker 2: with this thing by yourself, or even that you can. Right, So,
• 33:23
  Speaker 2: even in your story with the ELVAT, if you didn't
• 33:25
  Speaker 2: have a team of doctors helping you through this process,
• 33:28
  Speaker 2: you'd be dead. Like there's there's no way that that
• 33:31
  Speaker 2: had tim no matter how gritty you are, no matter
• 33:35
  Speaker 2: how well you know how to train, like you can't
• 33:37
  Speaker 2: perform heart surgery on yourself, right, right.
• 33:39
  Speaker 3: And so and so that's that's a big deal.
• 33:41
  Speaker 2: And then the same thing goes for me with Elos
• 33:43
  Speaker 2: dan loows I have to deal with my suffering. I
• 33:47
  Speaker 2: have to make decisions about what I put in my
• 33:48
  Speaker 2: face every day. But I'm not alone in learning how
• 33:54
  Speaker 2: to enjoy life, how to find the things in my
• 33:57
  Speaker 2: life that are worth fighting for and moving forward. And
• 33:59
  Speaker 2: so what I would say first is, if you are
• 34:01
  Speaker 2: wrestling with an injury or disease, I want you to
• 34:05
  Speaker 2: find connection with other individuals who are also wrestling through
• 34:10
  Speaker 2: difficult things.
• 34:11
  Speaker 3: And that could be a coach.
• 34:13
  Speaker 2: We break in psychology, we break systems of support down
• 34:16
  Speaker 2: into two categories, social support and professional support. Social support
• 34:23
  Speaker 2: looks like fans in the stands. If I'm I don't
• 34:26
  Speaker 2: know who the popular basketball players are right now, my
• 34:29
  Speaker 2: son would be annoyed at me.
• 34:30
  Speaker 4: But if I'm.
• 34:30
  Speaker 2: Kobe Bryant throw back, If I'm Kobe Bryant, social support
• 34:35
  Speaker 2: are my fans in the stands. These are the people
• 34:38
  Speaker 2: that are cheering me on, who really want to see
• 34:40
  Speaker 2: me succeed. Right. That's social support. That could be that
• 34:43
  Speaker 2: could be a spouse, that could be friends and family.
• 34:46
  Speaker 2: Sometimes you have to find those places online. Like one
• 34:50
  Speaker 2: of the reasons we have an online community in my
• 34:52
  Speaker 2: business is because for many individuals they feel that way
• 34:56
  Speaker 2: in their life and so they need they need that
• 34:57
  Speaker 2: social support and connection. And then the other is professional support.
• 35:02
  Speaker 2: You need somebody who when you don't feel like it
• 35:05
  Speaker 2: or you don't know the way because you're overwhelmed, will
• 35:08
  Speaker 2: tell you what the next step needs to be and
• 35:10
  Speaker 2: then look you in the eyes and say you can
• 35:12
  Speaker 2: do it.
• 35:13
  Speaker 3: Quit whineing, and.
• 35:14
  Speaker 2: Get it done, because that's what a coach does. A
• 35:16
  Speaker 2: coach is somebody who can correct you without causing you
• 35:20
  Speaker 2: to resent them. And so and so what I would
• 35:23
  Speaker 2: say is is if you're in that if you're in
• 35:25
  Speaker 2: that place where you're at a low low place in
• 35:27
  Speaker 2: your health or you're injured, don't do it alone because
• 35:31
  Speaker 2: you have to be able to walk forward even on
• 35:34
  Speaker 2: the days when you don't know what to do and
• 35:35
  Speaker 2: you don't feel like doing it.
• 35:37
  Speaker 4: Yeah, and to add to that, I think it's also
• 35:40
  Speaker 4: saying like it's it's perfect when you you know, split
• 35:43
  Speaker 4: it into the social aspect you on it not I'll
• 35:47
  Speaker 4: take it from the professional level, but also I'm going
• 35:49
  Speaker 4: to add it to the personal journey of everybody. It
• 35:52
  Speaker 4: doesn't have to be always just a positive social support.
• 35:56
  Speaker 4: Like there's people booing you understand that motivate you, you know, Well,
• 36:00
  Speaker 4: that's why we're like I see a lot of like
• 36:01
  Speaker 4: when a guy or a lady or a man like
• 36:05
  Speaker 4: after divorce, it's like I got into the best shape
• 36:07
  Speaker 4: of my life. So sometimes use whatever you have, even
• 36:10
  Speaker 4: if it's against you, to support you, you know. But
• 36:14
  Speaker 4: that's that's that's a that's a great way to uh
• 36:17
  Speaker 4: to put it down. How what's I always feel like
• 36:21
  Speaker 4: there is a do you feel that anybody have can
• 36:24
  Speaker 4: change their mindset and the importance between the mindset, you know,
• 36:27
  Speaker 4: the psychological part to push yourself or to do whatever
• 36:30
  Speaker 4: and not give up. Obviously, the more elite you go,
• 36:34
  Speaker 4: the more I wouldn't say you better, I feel like
• 36:36
  Speaker 4: you're just more aware of it, you know. So what
• 36:40
  Speaker 4: do you what do you say to like the everyday
• 36:43
  Speaker 4: people about the mindset, the you know, the mentality of
• 36:48
  Speaker 4: I'm not good enough or I'm stressed or I do
• 36:51
  Speaker 4: this tomorrow or anything like that.
• 36:53
  Speaker 3: Mm hmm. Yeah.
• 36:54
  Speaker 2: So so I'd say there's there's two things there. The
• 36:57
  Speaker 2: first is the the idea of agency agent and see
• 37:00
  Speaker 2: is whether or not I believe I can make a change.
• 37:04
  Speaker 2: That's really what it comes down to. It is life
• 37:07
  Speaker 2: happening to me or am I making life happen? And
• 37:13
  Speaker 2: even if it's in a small way, right, because especially
• 37:16
  Speaker 2: if you're going through some sort of very difficult time, disease, grief, pain,
• 37:22
  Speaker 2: life is definitely happening to you. It's like standing in
• 37:25
  Speaker 2: a storm, you know, like, ah, that's a pain tornado, right,
• 37:29
  Speaker 2: not a lot you can do about it. But but
• 37:33
  Speaker 2: if there's a sliver of something that you have control
• 37:35
  Speaker 2: over that it's it's your little arena. It's something that
• 37:40
  Speaker 2: you can shift or something that you can change.
• 37:43
  Speaker 3: That is you making life happen.
• 37:45
  Speaker 2: As an example, back several years ago when COVID was
• 37:49
  Speaker 2: running rampant and a lot of individuals were kind of
• 37:52
  Speaker 2: locked down. Gyms were closed. You know, for many people,
• 37:54
  Speaker 2: that was like a mental health crisis because I can't
• 37:57
  Speaker 2: I can't go anywhere, I can't do the things that
• 37:58
  Speaker 2: I do to regulate myself. Right, we ran a forty
• 38:02
  Speaker 2: day challenge in our community of mindset, nutrition and exercise.
• 38:06
  Speaker 2: It wasn't anything huge, It was just saying, hey, go
• 38:10
  Speaker 2: for a walk, do some push ups. You know, you
• 38:14
  Speaker 2: can decide what you eat for breakfast today, And it
• 38:16
  Speaker 2: was it was saying, Hey, I know there's a bunch
• 38:18
  Speaker 2: of things happening in life right now that you can't change,
• 38:21
  Speaker 2: but you are an agent in some things.
• 38:24
  Speaker 3: So let's focus on those things.
• 38:25
  Speaker 2: Let's focus on the things we can shift, the things
• 38:28
  Speaker 2: that we can affect, right, And so's that's one big
• 38:31
  Speaker 2: deal is if life is happening to me, I have
• 38:35
  Speaker 2: to identify the places in my life where I can
• 38:37
  Speaker 2: make life happen, where I do have an onus of
• 38:41
  Speaker 2: control and I can.
• 38:43
  Speaker 3: Decide what I'm going to do with those things. Right.
• 38:46
  Speaker 2: And then the second is I love exercise for this reason.
• 38:49
  Speaker 2: If anybody's interested in the mental health perspective of exercise,
• 38:53
  Speaker 2: that whole window of agency, how much you feel as
• 38:57
  Speaker 2: though you have control, is actually tied to the several
• 39:00
  Speaker 2: structures in the brain, and those structures are positively affected
• 39:04
  Speaker 2: by exercise as well. That's the cool thing about it,
• 39:07
  Speaker 2: Like there's all this stuff going on in the world,
• 39:10
  Speaker 2: but I did push ups or all this stuff going
• 39:12
  Speaker 2: on in the world, and if I can't do push ups,
• 39:15
  Speaker 2: I sat on the edge of my bed and I
• 39:17
  Speaker 2: extended my legs and let them hang, and extended my
• 39:20
  Speaker 2: legs and let them hang and did some stretching today, right,
• 39:23
  Speaker 2: I do have some control over my own body, and
• 39:27
  Speaker 2: I can influence that control in such a way that
• 39:30
  Speaker 2: it gets better and better over time, and so that
• 39:33
  Speaker 2: reinforces the structures in my brain that say, hey, you
• 39:37
  Speaker 2: are not a subject, You're an agent.
• 39:40
  Speaker 3: You do things in the world. And when you do that, what.
• 39:44
  Speaker 2: You notice is it doesn't just affect your body. It
• 39:46
  Speaker 2: starts affecting your work, starts affecting your relationships. And well,
• 39:52
  Speaker 2: it's a very well studied fact that if you take
• 39:54
  Speaker 2: a woman who feels out of shape and you help
• 39:57
  Speaker 2: her get into shape, she starts taking ownership in several relationships,
• 40:01
  Speaker 2: maybe even having some fights that needed to happen like
• 40:03
  Speaker 2: ten years ago. But here we go like like, no,
• 40:06
  Speaker 2: put my foot down, this is not what we're doing anymore.
• 40:08
  Speaker 2: And then when you do that, you become more agent
• 40:13
  Speaker 2: and a lot of other things too.
• 40:15
  Speaker 4: What a great advice that is. I think it's it's perfect,
• 40:17
  Speaker 4: and I want to go to a point that you
• 40:19
  Speaker 4: said that I think it's very very important but I
• 40:21
  Speaker 4: want to touch something that I can't remember who says it,
• 40:25
  Speaker 4: but it's kind of like what we go through is
• 40:26
  Speaker 4: like you are like this is this life is a
• 40:28
  Speaker 4: movie and you the You can be the star of
• 40:30
  Speaker 4: the movie or it can be an extra in that movie.
• 40:33
  Speaker 4: You know, this is your life, so change it to
• 40:35
  Speaker 4: whatever you want. But I think when you said the
• 40:38
  Speaker 4: part with the COVID, what you did with the community,
• 40:41
  Speaker 4: I think the sense of competition in any level, if
• 40:44
  Speaker 4: you can just join one of those apps, if you
• 40:46
  Speaker 4: have the Nike abs, like how many miles you're going
• 40:49
  Speaker 4: to run this year? Or you as collective, can you
• 40:52
  Speaker 4: run five hundred miles around like a group of one
• 40:54
  Speaker 4: hundred people? Like I think just being part of any community,
• 40:57
  Speaker 4: even if you don't meet them, even if it's just
• 40:59
  Speaker 4: like online or something, that competition and the sense of
• 41:05
  Speaker 4: given in like as part of a team. Oh, I
• 41:08
  Speaker 4: don't want to let my team down. Let me just
• 41:10
  Speaker 4: run two miles today. Just to add, like that is
• 41:12
  Speaker 4: so important.
• 41:13
  Speaker 2: Yes, yes, it's super powerful. What human beings were not
• 41:18
  Speaker 2: created to be alone. Human beings really feed off of
• 41:21
  Speaker 2: each other and those are those are powerful neural circuits
• 41:25
  Speaker 2: as well. So the neural circuit of oxytocin. For instance,
• 41:28
  Speaker 2: it's kind of the feel good thing. It's what we
• 41:30
  Speaker 2: get when we pet a dog, you know, or when
• 41:32
  Speaker 2: we get a hug. Right, it's actually released in huge
• 41:36
  Speaker 2: amounts when when women have children, they're immediately bonded to
• 41:39
  Speaker 2: their child.
• 41:40
  Speaker 3: Right.
• 41:40
  Speaker 2: Oxytocin exists in community as well. When you go for
• 41:45
  Speaker 2: a run with a group of people, even if they're
• 41:47
  Speaker 2: not there, even if it's a virtual five k, you
• 41:50
  Speaker 2: get oxytocin. And what what oxytocin does is it actually
• 41:54
  Speaker 2: will motivate you and inspire you to do things that
• 41:57
  Speaker 2: you wouldn't do all by yourself. Right. Have you ever
• 41:59
  Speaker 2: had had a gym partner that you worked out with, Okay,
• 42:03
  Speaker 2: and and you know you're gonna meet that person at
• 42:05
  Speaker 2: six in the morning or whenever you're gonna meet together, right,
• 42:07
  Speaker 2: And like you wake up and you're not You're not like,
• 42:10
  Speaker 2: oh I don't want to today. You're like, oh crap,
• 42:13
  Speaker 2: they're waiting for me, you know, so you go right,
• 42:15
  Speaker 2: And and oxytocin is so powerful in that way because
• 42:19
  Speaker 2: it's it's a relationship binding thing, but it also can
• 42:24
  Speaker 2: inspire and encourage you to do things you wouldn't otherwise do.
• 42:26
  Speaker 2: And that's actually the same way elite operators work in
• 42:30
  Speaker 2: teams as well. That's why you know, basic training is
• 42:34
  Speaker 2: such a painful thing. Like everybody's basically trauma bonding, you know. Yeah,
• 42:39
  Speaker 2: but now I will do anything for my brother right here. Yeah,
• 42:42
  Speaker 2: Like I will crawl through a minefield with my guts
• 42:45
  Speaker 2: hanging out to make sure he's okay, even though everything
• 42:49
  Speaker 2: in me says, hey, stupid.
• 42:50
  Speaker 3: Stop, like we're dying here.
• 42:52
  Speaker 2: But I won't stop if I still have a say
• 42:56
  Speaker 2: because of because of that oxytosin bond. And yeah, so
• 43:00
  Speaker 2: so joining challenges being a part of a community, identifying
• 43:04
  Speaker 2: the individuals who who you're interested in being connected to,
• 43:07
  Speaker 2: and then engaging in that. It's not easy at first,
• 43:10
  Speaker 2: especially if you're an introverted person. That might that might
• 43:13
  Speaker 2: not be in your wheelhouse. Doesn't mean you're not capable.
• 43:16
  Speaker 2: It just means that you're not great.
• 43:18
  Speaker 3: At it without trying. But you can.
• 43:21
  Speaker 2: You can do that thing, and then what happens is
• 43:23
  Speaker 2: you can benefit from that that group bonding. And there's
• 43:27
  Speaker 2: actually a whole whole line of research around an emotion
• 43:30
  Speaker 2: called awe awe, not all like oh like cute puppy.
• 43:34
  Speaker 2: All like reverence awe is the feeling we feel when
• 43:38
  Speaker 2: we feel as though we're a part of something bigger
• 43:41
  Speaker 2: than ourselves and it can inspire us to do some
• 43:43
  Speaker 2: amazing things.
• 43:44
  Speaker 4: One hundred percent. This is this is major. I think
• 43:48
  Speaker 4: that to a lot of people if they really like
• 43:50
  Speaker 4: just break it down that way, it's to me, you know,
• 43:55
  Speaker 4: and I know you feel that because you've been through it.
• 43:58
  Speaker 4: The human body is so amazing in terms of healing,
• 44:03
  Speaker 4: in terms of getting like I went, like I said before,
• 44:06
  Speaker 4: from like exercising for months for just turning to my
• 44:09
  Speaker 4: right side to boxing to running to you know, it's
• 44:13
  Speaker 4: just like if you trust your body, you know you'll
• 44:16
  Speaker 4: be able. But I think the first step is always
• 44:18
  Speaker 4: to have you know, the mindset that being like I
• 44:22
  Speaker 4: can do that. You know how much of the training
• 44:26
  Speaker 4: is psychological and how much is physical?
• 44:31
  Speaker 2: M hm. So I believe there's a there's something we've
• 44:34
  Speaker 2: done in in our our modern philosophy that's that's wrong,
• 44:39
  Speaker 2: and that is we have separated the mind and the
• 44:42
  Speaker 2: body like we we have. We've talked about the mind
• 44:45
  Speaker 2: and the body as if they're separate things, and even
• 44:47
  Speaker 2: at a biological level that's not true. Like my brain,
• 44:51
  Speaker 2: there's three pounds of gray matter up here is deeply
• 44:55
  Speaker 2: integrated into the rest of me. Right, So here's an example.
• 44:58
  Speaker 2: This is at This blows me away because this is
• 45:00
  Speaker 2: relatively new research in the past five years. But so
• 45:04
  Speaker 2: let's say I do some pull ups. So I get
• 45:06
  Speaker 2: on a bar and I pull myself all the way
• 45:08
  Speaker 2: up all the way down. Let's say I can't do
• 45:09
  Speaker 2: some pull ups, I do lap pull downs instead.
• 45:11
  Speaker 3: Whatever.
• 45:12
  Speaker 2: So I'm exercising my lads. I'm exercising my biceps. Right.
• 45:16
  Speaker 3: My lats and my biceps.
• 45:18
  Speaker 2: Are muscles, and these muscles create these cool little little
• 45:22
  Speaker 2: chemical compounds called myokinds m y O ki n e,
• 45:27
  Speaker 2: and they only exist in the muscle. But those miokinds
• 45:31
  Speaker 2: can speak to my brain. And the way that that
• 45:34
  Speaker 2: happens is when I exercise and I flex them and relax,
• 45:38
  Speaker 2: and I flex and relax. They're like a sponge and
• 45:41
  Speaker 2: those miokinds kind of sift down into the bloodstream and
• 45:44
  Speaker 2: they float all the way through my bloodstream into my
• 45:46
  Speaker 2: brain and they change my mood, they change my brain state.
• 45:51
  Speaker 2: And there's some myokinds that that researchers are starting to
• 45:54
  Speaker 2: call hope molecules, because these molecules seem to elicit something
• 46:00
  Speaker 2: we don't even understand, called hope, Like you finish your
• 46:04
  Speaker 2: weight training workout and suddenly feel way more positive about
• 46:08
  Speaker 2: that stupid argument you had with your boss or whatever,
• 46:13
  Speaker 2: and it's like what what? And so I think it's
• 46:17
  Speaker 2: a mistake to separate the mind and the body. And
• 46:21
  Speaker 2: in saying that, we have in research started looking at
• 46:25
  Speaker 2: the exercises effects on the brain. If anybody's interested in
• 46:29
  Speaker 2: reading a very accessible book on the subject written about
• 46:32
  Speaker 2: twenty years ago by a psychiatrist who treated ADHD depression, anxiety,
• 46:38
  Speaker 2: Alzheimer's with exercise protocols rather than drugs, Doctor John Rady's
• 46:44
  Speaker 2: book spark the Revolutionary News Science of Exercise in the Brain.
• 46:49
  Speaker 2: We have looked at the effect of these different organ
• 46:52
  Speaker 2: systems on each other. But I would say that that nutrition, exercise,
• 46:58
  Speaker 2: lifestyle change, they one percent incorporate both the mind and
• 47:02
  Speaker 2: the body. There we call these top down processes and
• 47:07
  Speaker 2: bottom up processes, and they're always working right. So I
• 47:11
  Speaker 2: can change my mind and that changes the way my
• 47:15
  Speaker 2: body responds. Similarly, I can change my body and that
• 47:19
  Speaker 2: changes the way my mind responds, and the two of
• 47:22
  Speaker 2: those things are synergistic and it's it's a mistake to
• 47:27
  Speaker 2: separate the two.
• 47:28
  Speaker 4: And I think that takes us back to maybe my
• 47:30
  Speaker 4: first question is like, well, how people know and navigate
• 47:34
  Speaker 4: through the industry. So I think that's a lesson that
• 47:37
  Speaker 4: you should do if somebody is trying to separate, you know,
• 47:39
  Speaker 4: the you know, the physical part from the psychological part
• 47:42
  Speaker 4: rather than just work them together. And I rarely feel
• 47:45
  Speaker 4: like anybody actually have that information just said or like
• 47:48
  Speaker 4: pushing it. All you see is like motivation. Motivation is
• 47:51
  Speaker 4: different when you're coaches, like, oh, let's know that this
• 47:53
  Speaker 4: is not the psychological part. So a lot of people
• 47:56
  Speaker 4: don't get you know, you want to touch on that
• 47:59
  Speaker 4: different between motivation and the psychological part.
• 48:02
  Speaker 2: That yeah, I like to say that that motivation is cheap,
• 48:07
  Speaker 2: so like you can feel like doing anything, but it's
• 48:10
  Speaker 2: not going to last. Right, Motivation is not cheap when
• 48:14
  Speaker 2: you use that to invest in discipline. So when you're motivated, great,
• 48:20
  Speaker 2: identify some disciplines that need to be a part of
• 48:23
  Speaker 2: your life, come hell or high water. So I'll use
• 48:26
  Speaker 2: that example of walking for thirty minutes every day When
• 48:30
  Speaker 2: I do a spy Fit challenge, which is which is
• 48:32
  Speaker 2: one of our exercise brands with Everyday Spy. When I
• 48:35
  Speaker 2: do a spy Fit Challenge and I bring everybody in,
• 48:38
  Speaker 2: one of the very first things I do, depending on
• 48:39
  Speaker 2: the challenge is I ask everybody who's a part of it.
• 48:42
  Speaker 2: Because I've got a lead operators, and I've got I've
• 48:44
  Speaker 2: got you know, Sally Sue, who who hasn't exercised at
• 48:50
  Speaker 2: all in the last five years? Right, Like, all right,
• 48:53
  Speaker 2: in the next seven days, I need you to spend
• 48:55
  Speaker 2: thirty minutes going for a walk, lifting weights or stretching
• 48:59
  Speaker 2: every day thirty minutes. I don't even care what you do, like,
• 49:03
  Speaker 2: and I give them, you know, they have all the
• 49:04
  Speaker 2: resources they need to. Like if they want to lift weights,
• 49:07
  Speaker 2: they're like, Okay, I'm gonna try that program, but I
• 49:10
  Speaker 2: want that thirty minutes a day. That's your homework, right,
• 49:13
  Speaker 2: And when we come back to the table and we
• 49:15
  Speaker 2: all spend some time talking about it and whatnot. For
• 49:19
  Speaker 2: some people they might have only done that three days.
• 49:21
  Speaker 2: For some people they got all seven. Great, but we
• 49:23
  Speaker 2: had to make the space. We had to make that
• 49:26
  Speaker 2: little thirty minute window in their day that they were
• 49:29
  Speaker 2: doing something that was positive for their body movement wise. Right,
• 49:34
  Speaker 2: and without that space, it doesn't matter what else you do,
• 49:37
  Speaker 2: because you could say you're going to try a workout program,
• 49:40
  Speaker 2: but if you haven't made the space to do it,
• 49:42
  Speaker 2: you're just gonna have a nice piece of fancy fridge art.
• 49:46
  Speaker 2: You know, I'm gonna do this workout and it's just
• 49:48
  Speaker 2: gonna sit there while you walk by it every day, Right,
• 49:50
  Speaker 2: and so and so that that space allows them for
• 49:55
  Speaker 2: us to do cardiovascu exercise and say, how do we
• 49:58
  Speaker 2: do cardio and how do we do intelligently in a
• 50:01
  Speaker 2: way that changes the body. Let's work that into our
• 50:03
  Speaker 2: thirty minutes each day. How do we do weight training?
• 50:06
  Speaker 2: And how do we how do we navigate the changes
• 50:10
  Speaker 2: in weight training that make us more endurable or that
• 50:12
  Speaker 2: make us stronger, or that make our muscles bigger, or
• 50:15
  Speaker 2: make us more explosive, or make us more resilient. Right,
• 50:17
  Speaker 2: all those different things we can do that in that space.
• 50:21
  Speaker 2: So yes to the question, motivation's cheap. Motivation is only
• 50:27
  Speaker 2: awesome if I can use it to create new disciplines.
• 50:32
  Speaker 2: And if I identify new disciplines and then I stick
• 50:35
  Speaker 2: with those disciplines like that thirty minutes a day thing.
• 50:38
  Speaker 2: Then motivation becomes something that I can cash in on
• 50:41
  Speaker 2: when I have a lot of it, But disciplines are
• 50:43
  Speaker 2: what will carry me through when that motivation fades.
• 50:46
  Speaker 4: Yeah, one, And I think discipline is the number one
• 50:50
  Speaker 4: thing for me that I would advise anybody. It's like
• 50:53
  Speaker 4: even like I would say, go to gym, like you tired,
• 50:57
  Speaker 4: but you said you got go and don't do anything.
• 50:59
  Speaker 4: Just go. You know, once you're there, can you even
• 51:03
  Speaker 4: if you go, can you discipline yourself to actually not
• 51:05
  Speaker 4: scroll through your phone or do anything? So discipline is important.
• 51:10
  Speaker 4: And like I don't get when people will do a
• 51:13
  Speaker 4: lot of work for other people their jobs or whatever,
• 51:16
  Speaker 4: but not from themselves. You know, it's like become a priority.
• 51:19
  Speaker 2: You know.
• 51:20
  Speaker 4: I want to ask you something else that I use
• 51:22
  Speaker 4: a lot in sports as a player as a coach,
• 51:24
  Speaker 4: and I think a lot of the you know, elite
• 51:27
  Speaker 4: players do it. Like when you see like somebody score
• 51:31
  Speaker 4: a touchdown or like score a goal in soccer, or
• 51:33
  Speaker 4: like a basket and it was so difficult, so hard,
• 51:36
  Speaker 4: and you'll be like how did you navigate through? Like
• 51:39
  Speaker 4: and like dribble three four people and went to the
• 51:42
  Speaker 4: left and right. It's like, how do you think of
• 51:44
  Speaker 4: all that? It's like I actually did it before visualization,
• 51:48
  Speaker 4: you know, and you touch on it before when you
• 51:50
  Speaker 4: said like, okay, imagine yourself in a lot of you know,
• 51:54
  Speaker 4: a year from now and see what's going on. A
• 51:55
  Speaker 4: lot of times I tell my players, you know, before
• 51:58
  Speaker 4: we play a final important game, is like I want
• 52:00
  Speaker 4: you to visualize a nice before it and not don't
• 52:02
  Speaker 4: just visualize you know the thing. No, you actually from
• 52:05
  Speaker 4: your point of view, you don't see yourself. You're running,
• 52:08
  Speaker 4: you see the ball. Visualize your self losing. Uh, made
• 52:13
  Speaker 4: a horrible mistake and got goal on and then score goal.
• 52:16
  Speaker 4: How do you react to this? So can you touch
• 52:18
  Speaker 4: in the visualization part?
• 52:20
  Speaker 3: Mm hmm.
• 52:21
  Speaker 2: Yeah, Visualization is an amazing exercise for for the brain specifically.
• 52:26
  Speaker 2: But remember the brain and the body are not disintegrated.
• 52:29
  Speaker 2: They're they're integrated. They're part of each other. And so
• 52:32
  Speaker 2: when I take let's say, soccer is a great example.
• 52:36
  Speaker 2: I coach soccer too, but they're little kids, first and
• 52:38
  Speaker 2: second grade, because my youngest is in soccer right now.
• 52:41
  Speaker 3: So if I.
• 52:42
  Speaker 2: Want a bunch of first and second graders to visualize
• 52:46
  Speaker 2: passing to each other. Say okay, imagine you're there. Imagine
• 52:49
  Speaker 2: you're there, and I'll even sit them there on the
• 52:51
  Speaker 2: field say okay, close your eyes. You have the ball,
• 52:54
  Speaker 2: but your friends open and you have somebody coming at you.
• 52:57
  Speaker 2: What do you got to do? And they'll say, oh,
• 52:58
  Speaker 2: I got to pass it, all right. Keep your eyes closed. Kids,
• 53:01
  Speaker 2: imagine you pass it. Now, what are you gonna do? Well,
• 53:03
  Speaker 2: I'm gonna I'm gonna shoot it, like, yeah, you're right
• 53:05
  Speaker 2: next to the goal, right, And then what happens when
• 53:07
  Speaker 2: it goes in the goal, and they'll be.
• 53:09
  Speaker 3: Like we win or whatever, you know, And that's.
• 53:11
  Speaker 2: First and second grade stuff. But what happens is when
• 53:14
  Speaker 2: you visualize. We have these really cool neurons in our
• 53:18
  Speaker 2: brain called mirror neurons, and mirror neurons are powerful because
• 53:23
  Speaker 2: what we see gets activated within how we do things.
• 53:28
  Speaker 2: This is how babies learn to walk. Actually, they see
• 53:31
  Speaker 2: people walking and then they get up and then they
• 53:34
  Speaker 2: try to walk and they fall.
• 53:35
  Speaker 3: Down and they're like, well that didn't work, so they
• 53:38
  Speaker 3: do it again. They do it again.
• 53:39
  Speaker 2: You know, they see people walking, they get up and
• 53:41
  Speaker 2: they you don't you don't sit with a baby and
• 53:43
  Speaker 2: go okay, now, little timmy, I need you to take
• 53:45
  Speaker 2: your little right foot and put one right here. Okay, now,
• 53:48
  Speaker 2: a great job. Now put this one right. You don't
• 53:50
  Speaker 2: do that with babies.
• 53:51
  Speaker 4: Yeah, they see and then do.
• 53:53
  Speaker 2: And so when you visualize something, you actually activate the
• 53:57
  Speaker 2: circuits in your brain that are required to actually do
• 54:01
  Speaker 2: that thing. And those circuits fire all the way down
• 54:05
  Speaker 2: to the muscle groups all the way down the spine,
• 54:08
  Speaker 2: all the way down to the core. Those fire and
• 54:10
  Speaker 2: the muscle groups that are required to do that thing
• 54:12
  Speaker 2: as well. And so when they take athletes and they
• 54:14
  Speaker 2: had them visualize something and then have them do that thing.
• 54:19
  Speaker 3: And they did this with the basketball players.
• 54:21
  Speaker 2: They had you know, I had two groups of basketball
• 54:23
  Speaker 2: players get on the free throw line and shoot free
• 54:26
  Speaker 2: throws right. One group didn't get to visualize beforehand. The
• 54:29
  Speaker 2: other group were led through a visualization exercise, and they
• 54:32
  Speaker 2: found that the group that visualized free throws for seven
• 54:35
  Speaker 2: minutes made twenty five percent more of their shots just
• 54:40
  Speaker 2: just from And I mean, that's that's an average.
• 54:42
  Speaker 3: That's crazy.
• 54:43
  Speaker 2: Like you can increase your performance twenty five percent with
• 54:45
  Speaker 2: seven minutes of visualization prior to the activity, Like, dude,
• 54:48
  Speaker 2: that's seven minutes well spent.
• 54:49
  Speaker 4: Right, So yeah, and not only that, if you if
• 54:53
  Speaker 4: you visualize not doing it, also your reaction to the mistake.
• 54:56
  Speaker 4: It becomes much better because you if I tell them
• 55:00
  Speaker 4: to visualize that they have a pealt ticket and they
• 55:02
  Speaker 4: missed it or free throw and missed it, it's like, okay,
• 55:05
  Speaker 4: are you looking at me? Are you like going through
• 55:07
  Speaker 4: your mind? But because you continue to visualization exercise and
• 55:10
  Speaker 4: you end up winning the game. So now when you
• 55:13
  Speaker 4: do the mistake, it is like, okay, I got it,
• 55:14
  Speaker 4: I got you know, yes, yes, switching.
• 55:17
  Speaker 2: And then when you actually achieve something like a free
• 55:20
  Speaker 2: throw might be a small example, but let's say you
• 55:22
  Speaker 2: do it and the crowd goes wild, right, Yeah, that
• 55:24
  Speaker 2: neural circuit just got a whole bunch of dopamine. Yeah
• 55:28
  Speaker 2: you know, and so now it's way stronger than it
• 55:31
  Speaker 2: was before. So visualization is kind of like priming the
• 55:35
  Speaker 2: pump in the sense that I've given my body the
• 55:37
  Speaker 2: best opportunity to be prepared for the thing I visualized,
• 55:40
  Speaker 2: and then when I succeeded at that thing, and I
• 55:43
  Speaker 2: might have failed at it nine times, but the tenth
• 55:45
  Speaker 2: time when I succeeded at that thing, I get this
• 55:48
  Speaker 2: huge rush of dopamine that in the brain connects these
• 55:53
  Speaker 2: synaptic connections even stronger. And so now my likelihood of
• 55:56
  Speaker 2: being able to repeat that thing is significantly higher now,
• 56:00
  Speaker 2: especially if I get some great rest after I'm successful.
• 56:03
  Speaker 4: Yeah, speaking of Kobe Black Mamba is a great book
• 56:06
  Speaker 4: to read as well. It's so, you know, I want
• 56:10
  Speaker 4: to talk about something very important, is like mental toughness.
• 56:13
  Speaker 4: And you know, the new generations and the new things
• 56:17
  Speaker 4: about the world that that you know is a borderline.
• 56:21
  Speaker 4: It's okay to fail, It's okay. You know this mindset,
• 56:25
  Speaker 4: especially for the newer generation that you know, and I think,
• 56:28
  Speaker 4: you know, there's parts to it that is okay. There's
• 56:30
  Speaker 4: parts of it that's definitely not okay, but it shapes
• 56:33
  Speaker 4: a lot of people, you know, being okay. You know that,
• 56:39
  Speaker 4: you know the I think it affected the mental toughness
• 56:42
  Speaker 4: of a lot of people. So first, what is mental
• 56:44
  Speaker 4: toughness And we're talking about you know, let's not talk
• 56:48
  Speaker 4: about it like athlete and high level. We talk about
• 56:50
  Speaker 4: just regular people right now, mental toughness. And what's your
• 56:53
  Speaker 4: thoughts on you know, the new I link it again
• 56:58
  Speaker 4: to the fitness industrial and social media and stuff like that.
• 57:01
  Speaker 4: Is okay to fail, okay, not to achieve something, Okay,
• 57:04
  Speaker 4: not to do something that you planned. It's okay to
• 57:06
  Speaker 4: fail for a moment, but not you don't celebrate it,
• 57:11
  Speaker 4: you know what I'm saying.
• 57:12
  Speaker 2: Yeah, right, yeah, yeah, that's that's such a such a
• 57:15
  Speaker 2: good question. So mental toughness, in my vernacular, I call
• 57:18
  Speaker 2: it grit, and and grit, in my mind, is not
• 57:21
  Speaker 2: necessarily a trait.
• 57:22
  Speaker 3: Grit is a discipline.
• 57:24
  Speaker 2: Grit is something that you can build into your system. Right,
• 57:27
  Speaker 2: And and there's our our actual structures in the brain
• 57:30
  Speaker 2: that are related to this. There's a there's a structure
• 57:32
  Speaker 2: near you're amgdala called your anti cigulate cortex, and that
• 57:36
  Speaker 2: anterracingulate cortex, lights up when there's something you know you
• 57:40
  Speaker 2: need to do but you don't feel like it. So, uh,
• 57:45
  Speaker 2: I'm a dad. My baby cries in the middle of
• 57:48
  Speaker 2: the night. You know what, I don't want to do.
• 57:50
  Speaker 2: I don't want to get up, I don't get I'm
• 57:52
  Speaker 2: sleep deprived. I had a long day at work, right
• 57:56
  Speaker 2: and I was sleeping so good, and it's cold out
• 57:59
  Speaker 2: of my covers all stuff, right, but my baby's crying,
• 58:03
  Speaker 2: and like bro survival of the species. Man, like you
• 58:06
  Speaker 2: got to get up, you got to take care of
• 58:07
  Speaker 2: your baby, and you know it's your turn because your
• 58:09
  Speaker 2: wife's like get out of bed. So you have all
• 58:11
  Speaker 2: these things. I don't feel like it, but I can, right,
• 58:15
  Speaker 2: And that's the thing. I don't feel like it, but
• 58:16
  Speaker 2: I can. And what researchers have started calling the antiraor
• 58:19
  Speaker 2: sigarette cortex, is the will to live. That's very powerful
• 58:24
  Speaker 2: because because somewhere deep down in there is this thing
• 58:28
  Speaker 2: in you that says you don't want to, you don't
• 58:32
  Speaker 2: feel like it, but this is what it means to live,
• 58:36
  Speaker 2: so do it right. That's the part of you. And
• 58:40
  Speaker 2: everybody has this, like the whole human race has this
• 58:45
  Speaker 2: little piece of them right on the inside that is
• 58:47
  Speaker 2: the will to live. The thing is when you exercise
• 58:51
  Speaker 2: that will to live, when you do things that you
• 58:55
  Speaker 2: don't want to do, even though you wanted to or
• 58:58
  Speaker 2: you need to, that part of you gets more neurons,
• 59:02
  Speaker 2: it gets denser, it gets stronger. Right. And and that's
• 59:06
  Speaker 2: the thing. It doesn't matter when you fail at something.
• 59:10
  Speaker 2: It matters that you try it again. That's what matters.
• 59:14
  Speaker 2: Everybody's going to fail at stuff, especially if you're new
• 59:16
  Speaker 2: to it, I call it the nube phase. You know,
• 59:18
  Speaker 2: you take a new soccer player, they're gonna suck like
• 59:22
  Speaker 2: just nobody comes out of the womb kicking soccer balls,
• 59:25
  Speaker 2: right and so and so you have to you have
• 59:28
  Speaker 2: to you have to endure through the nube phase of
• 59:33
  Speaker 2: something in order to come out the other side with
• 59:37
  Speaker 2: the skill required that it's not hard anymore, but the
• 59:40
  Speaker 2: capacity to endure is something that we can't lose. You
• 59:43
  Speaker 2: called it mental toughness. I'm calling it grit. But the
• 59:46
  Speaker 2: ability to endure is actually something we can train. It's
• 59:49
  Speaker 2: actually something we can do. And if you're not an
• 59:52
  Speaker 2: elite athlete, one of the best ways you can do that.
• 59:55
  Speaker 2: I do this. I have a sixty eight year old
• 59:56
  Speaker 2: woman I'm training right now who just finished two knee
• 59:59
  Speaker 2: replacements surgeries. And this woman is a gritty woman. She's
• 1:00:02
  Speaker 2: been through a lot of things. And right now what
• 1:00:04
  Speaker 2: we're doing is we have the biggest hill in the
• 1:00:06
  Speaker 2: neighborhood and we are walking up that thing and we're
• 1:00:09
  Speaker 2: not stopping right and like, and she has to have
• 1:00:12
  Speaker 2: the mentality because for her, this is hard. Two knee replacements,
• 1:00:16
  Speaker 2: cardiovascular difficulty and stuff like I she signed the waiver,
• 1:00:21
  Speaker 2: so it's like, I'm willing to die on this hill.
• 1:00:23
  Speaker 3: That's really what she's thinking. I'm willing to die.
• 1:00:26
  Speaker 2: I'm not gonna die because I'm going to make it
• 1:00:28
  Speaker 2: at the top of the stupid hill, but I'm willing
• 1:00:29
  Speaker 2: to This is literally the hill I'm willing to die
• 1:00:32
  Speaker 2: on for them. And that's necessary in life. It's necessary
• 1:00:38
  Speaker 2: in life to know what hill you're willing to die on.
• 1:00:41
  Speaker 2: And if you find yourself in a place where you're
• 1:00:42
  Speaker 2: failing continually at something, it's time to put a line
• 1:00:45
  Speaker 2: in the sand. It's time to say no, no, no,
• 1:00:47
  Speaker 2: I'm not failing at this thing. I'm not failing at
• 1:00:50
  Speaker 2: this thing because you have to teach that part of
• 1:00:52
  Speaker 2: your brain that there is no quit in you. When
• 1:00:56
  Speaker 2: you do that, you'll have some grit and you'll be
• 1:00:58
  Speaker 2: able to apply that to a bunch of different things.
• 1:01:00
  Speaker 4: And that's a great advice. And I think also like
• 1:01:03
  Speaker 4: if you wanna look to the point is like nobody
• 1:01:06
  Speaker 4: like start that great. If you look at you know,
• 1:01:08
  Speaker 4: it's all about the journey. Look at in all sports,
• 1:01:12
  Speaker 4: look the number one pick draft pick. Overall, they never
• 1:01:17
  Speaker 4: end up being the greatest player. It's always the one
• 1:01:19
  Speaker 4: that didn't draft or the seventh though eight Michael Jordan,
• 1:01:22
  Speaker 4: like Kolbe like some didn't even draft, some didn't even
• 1:01:25
  Speaker 4: like Michael Jordan didn't even pick in high school. You
• 1:01:27
  Speaker 4: don't have to pick right now. You don't have to
• 1:01:29
  Speaker 4: compete with the people right now. It's the long distance.
• 1:01:31
  Speaker 4: They just keep doing what you're gonna do, to master
• 1:01:34
  Speaker 4: what you're gonna do, and then you're gonna be awesome.
• 1:01:36
  Speaker 4: You know. It's just it's so crazy that people like
• 1:01:41
  Speaker 4: and I think this is the most important thing from
• 1:01:44
  Speaker 4: like the fitness industry is doing harmfully is some people
• 1:01:50
  Speaker 4: results need to be achieved right away, like your point
• 1:01:52
  Speaker 4: six weeks eight. You know, let's talk about Everyday Spy
• 1:01:56
  Speaker 4: because it's so interesting to me, you know, and you know,
• 1:01:59
  Speaker 4: I mean a lot of people recently from that platform
• 1:02:02
  Speaker 4: and you know, tell people what it is and what
• 1:02:06
  Speaker 4: do you do there?
• 1:02:07
  Speaker 2: Yeah, every Day Spies an awesome community, awesome business. I
• 1:02:11
  Speaker 2: get the opportunity to work with Andrew Bustamante. He's the
• 1:02:14
  Speaker 2: founder and CEO of every Day Spying. Their goal is
• 1:02:17
  Speaker 2: to help individuals break barriers and they take things that
• 1:02:22
  Speaker 2: were learned through elite operator training like CIA and brings
• 1:02:27
  Speaker 2: that into a place where even if you're not an
• 1:02:30
  Speaker 2: elite operator in the CIA, you can train your mind,
• 1:02:33
  Speaker 2: you can train your body. Although we're integrated, right, remember
• 1:02:36
  Speaker 2: that we can train our mind, we can train our
• 1:02:38
  Speaker 2: body to break the barriers that we see in our life.
• 1:02:41
  Speaker 2: And for many individuals it's just a matter not necessarily
• 1:02:46
  Speaker 2: of willpower, not necessarily a matter of not having the
• 1:02:49
  Speaker 2: tools or resources available to them, but it's a matter
• 1:02:52
  Speaker 2: of being untrained. And once you're trained, your mind and
• 1:02:56
  Speaker 2: body work way better for you.
• 1:02:57
  Speaker 4: Yeah, if you remember does the Washington and Man on fire,
• 1:03:00
  Speaker 4: it was like trained or non trade, which one trained
• 1:03:03
  Speaker 4: or untrained? You know? But it's yeah, you do a
• 1:03:06
  Speaker 4: lot of good work. And I think it's uh, you know,
• 1:03:08
  Speaker 4: in the world we live in now, especially with all
• 1:03:10
  Speaker 4: these wars and all these news every day and the
• 1:03:13
  Speaker 4: economy and stuff, your physical and mental health is so
• 1:03:17
  Speaker 4: important to navigate through this. What final advice would you
• 1:03:22
  Speaker 4: like to give to people to take away from this?
• 1:03:24
  Speaker 4: And if people want to find you, follow you, or
• 1:03:27
  Speaker 4: contact you, or listen to your shows or read your book,
• 1:03:31
  Speaker 4: where can they go?
• 1:03:33
  Speaker 3: Mm?
• 1:03:34
  Speaker 2: So this has been such a great conversation, and like
• 1:03:36
  Speaker 2: you said, there's it's kind of overarching. So many different
• 1:03:40
  Speaker 2: things fall into health and fitness. But what I'd love
• 1:03:43
  Speaker 2: for your listeners to hear from me in final is,
• 1:03:46
  Speaker 2: if you don't know what to do with all this stuff,
• 1:03:48
  Speaker 2: it's overwhelming to you, don't do this by yourself. I
• 1:03:52
  Speaker 2: hope that this conversation has built some trust between you
• 1:03:54
  Speaker 2: and I, so you can seek some help with us.
• 1:03:56
  Speaker 3: At every Day Spy.
• 1:03:57
  Speaker 2: We will get you moving forward one hundred percent, and
• 1:04:00
  Speaker 2: not in some namby pamby Instagram sort of way, like
• 1:04:04
  Speaker 2: the real stuff. But don't do this thing alone. Find
• 1:04:08
  Speaker 2: a group, find find coaches, find people who will move
• 1:04:11
  Speaker 2: you forward in a consistent manner, not the six weeks,
• 1:04:15
  Speaker 2: not the twelve weeks, in a way that changes your
• 1:04:17
  Speaker 2: life for the better. Don't do this thing alone. And
• 1:04:20
  Speaker 2: you can find all the stuff that we do at
• 1:04:22
  Speaker 2: the links in the show notes, I'm sure. And then
• 1:04:25
  Speaker 2: if you're interested in things that I had to say
• 1:04:28
  Speaker 2: about belief and how that affects our physical body in
• 1:04:31
  Speaker 2: our mind, you can find my book Faithful Fitness at
• 1:04:35
  Speaker 2: Faithfulfitnessdebo dot com.
• 1:04:37
  Speaker 4: Okay, can we touch on that quickly, because I think
• 1:04:40
  Speaker 4: it's it's almost an episode in its own because I
• 1:04:43
  Speaker 4: think it's it's very important. But uh, you want to
• 1:04:46
  Speaker 4: touch on that quickly? And what are you on Twitter
• 1:04:49
  Speaker 4: or any of those things? If people want to follow
• 1:04:52
  Speaker 4: you or you have your own website?
• 1:04:54
  Speaker 3: Yeah you can.
• 1:04:54
  Speaker 2: You can find all my social media links at faithful
• 1:04:57
  Speaker 2: fitness Org.
• 1:04:59
  Speaker 4: Okay, I'll have all the links in the description for
• 1:05:01
  Speaker 4: every Day's Fie and for your work. Let's talk about
• 1:05:04
  Speaker 4: your book as well.
• 1:05:07
  Speaker 2: Yeah, yeah, so I wrote this book. Actually didn't mean
• 1:05:09
  Speaker 2: to write this book. It was a part of several
• 1:05:13
  Speaker 2: different projects that I was working through. But Faithful Fitness,
• 1:05:16
  Speaker 2: a forty day devotional for stewardship and health, is really
• 1:05:21
  Speaker 2: a journey through how you take not knowing what to
• 1:05:24
  Speaker 2: do with your health and fitness and through a forty
• 1:05:27
  Speaker 2: day process coming out the other side transformed. And this
• 1:05:32
  Speaker 2: isn't This isn't like you're going to lose one hundred
• 1:05:35
  Speaker 2: pounds and forty days. It's getting your mind and your
• 1:05:38
  Speaker 2: body aligned. In this process, we cover four disciplines, Integrity, grit, growth,
• 1:05:44
  Speaker 2: and awe. We spend ten days on each of those,
• 1:05:47
  Speaker 2: and we dig into nutrition and we dig into exercise.
• 1:05:50
  Speaker 3: We dig into fasting, we.
• 1:05:52
  Speaker 2: Also dig into some of the mindset pieces that teach
• 1:05:55
  Speaker 2: us who we're fighting for, what we're fighting for, and
• 1:05:58
  Speaker 2: why our fight is important. And so that's Uh, Like
• 1:06:02
  Speaker 2: I said, I'm not a theologian, I'm a I'm not
• 1:06:04
  Speaker 2: a pastor preacher, but but I did need a way
• 1:06:09
  Speaker 2: to help individuals step through this journey one day at
• 1:06:12
  Speaker 2: a time, to take themselves from I'm not sure what
• 1:06:14
  Speaker 2: I'm doing with myself too. I know exactly what I'm
• 1:06:17
  Speaker 2: doing with myself.
• 1:06:18
  Speaker 4: Yeah, I think that was very important. I spent, like
• 1:06:21
  Speaker 4: I said, a long time in the hospital, and I
• 1:06:23
  Speaker 4: think that part of it, you know, with everybody that
• 1:06:27
  Speaker 4: was in a hop hospital and people like will come
• 1:06:30
  Speaker 4: in and help us in a spiritual way. You know,
• 1:06:34
  Speaker 4: I think that is important. Doesn't matter like if you
• 1:06:37
  Speaker 4: you know, everybody can have their own thoughts of believer
• 1:06:40
  Speaker 4: or not believe or do this, but I think the
• 1:06:42
  Speaker 4: understanding of it is important. And if you managed to
• 1:06:45
  Speaker 4: to take it your side gonna it's gonna give you
• 1:06:48
  Speaker 4: an extra push that's much needed. You know what made
• 1:06:51
  Speaker 4: you write this book?
• 1:06:54
  Speaker 2: Uh? For me, A deep part of it was that
• 1:06:57
  Speaker 2: as I worked with clients over the last twenty years.
• 1:07:00
  Speaker 2: The ones who actually made progress, and we're talking to
• 1:07:04
  Speaker 2: lead operators and you know, general population individuals alike. The
• 1:07:08
  Speaker 2: ones who actually made progress had a very very deep
• 1:07:12
  Speaker 2: belief system as to why this was important. And the
• 1:07:15
  Speaker 2: same thing goes in my life. So you could take
• 1:07:18
  Speaker 2: you could take the perfectly written nutrition program, you could
• 1:07:21
  Speaker 2: take the best exercise advice.
• 1:07:23
  Speaker 3: But if somebody didn't.
• 1:07:24
  Speaker 2: Have a deep why that this mattered, a deep understanding
• 1:07:28
  Speaker 2: of that anterior singular cortex, what am I living for?
• 1:07:34
  Speaker 2: What's the journey forward need to look like? Then none
• 1:07:38
  Speaker 2: of the science could teach us that. The science could
• 1:07:41
  Speaker 2: teach us how, but the science couldn't teach us why.
• 1:07:43
  Speaker 2: And so I wanted to write this book to bring
• 1:07:46
  Speaker 2: those thoughts into a place that people could both consume them,
• 1:07:50
  Speaker 2: digest them, and act on them in a repeatable process.
• 1:07:55
  Speaker 4: Alex, this has been great. I think we should definitely
• 1:07:58
  Speaker 4: do a part two soon. But it's great talking to you.
• 1:08:01
  Speaker 4: Thank you so much for all the information and all
• 1:08:03
  Speaker 4: this stuff. And I hope people coming out of this
• 1:08:05
  Speaker 4: and understand the discipline, the resilient, you know, the real
• 1:08:09
  Speaker 4: understanding of fitness and how to get help, you know,
• 1:08:12
  Speaker 4: and I think it's a good idea to reach out
• 1:08:14
  Speaker 4: to you and see what's going on. You know, thank
• 1:08:17
  Speaker 4: you so much for being here.
• 1:08:18
  Speaker 2: Appreciate it one hundred percent. Tim, thanks so much for
• 1:08:22
  Speaker 2: having me, guys, and to your listeners. I always say
• 1:08:25
  Speaker 2: something when I leave a podcast, and that is its
• 1:08:28
  Speaker 2: don't forget what we talked about here, train hard and
• 1:08:30
  Speaker 2: pray harder.
• 1:08:31
  Speaker 4: Yeah, yeah, one hundred percent and it take parts of
• 1:08:34
  Speaker 4: the podcast, even just one at a time, and try
• 1:08:36
  Speaker 4: to listen deep because I think there's a lot of
• 1:08:38
  Speaker 4: very good advice. And again, we both came Alex and
• 1:08:42
  Speaker 4: I came from a place where like we were in
• 1:08:45
  Speaker 4: the worst physical and health part and we overcome it.
• 1:08:50
  Speaker 4: If we have known the information that we know now,
• 1:08:53
  Speaker 4: maybe he did but I didn't, but you know, it
• 1:08:55
  Speaker 4: would have been different. So I hope this can prepare
• 1:08:58
  Speaker 4: for anything. So thank you Alex so much for sharing
• 1:09:00
  Speaker 4: all this, and guys, give him a follow.
• 1:09:04
  Speaker 3: Take care brother.
• 1:09:05
  Speaker 5: Thanks what's up, Faithful? This episode helped you share it
• 1:09:09
  Speaker 5: with someone who needs to hear it, and don't forget
• 1:09:12
  Speaker 5: to subscribe and need a review. Some of our people
• 1:09:16
  Speaker 5: can find Faithful Fitness my dad's devotional Faithful Fitness is
• 1:09:22
  Speaker 5: available now, and you can join our Faithful Fitness community
• 1:09:26
  Speaker 5: by clicking the links and the show notes. We all
• 1:09:29
  Speaker 5: have a cross to carry, but it's lighter when you
• 1:09:32
  Speaker 5: do it together. See how later, Alligator. But until then,
• 1:09:37
  Speaker 5: t train hard and pray even harder.