137. Progress Note #14: 2023 Reflections, Morpheus Heart Rate Training & Holiday Weight Gain

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Hello everyone, I'm Dr. Darsha, and I'm Dr. Altamash Raja, and welcome to Medicine Redefined.
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A podcast where we will explore the often overlooked but necessary components of health, what
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we consider to be the fundamentals.
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We will investigate topics and practices that can give you and your patients the best
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chance to optimize a healthy lifestyle.
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It's time to move the needle forward and put the health back in health care.
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Welcome back everyone to Medicine Redefined, it's 2024, so happy new year to you all.
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I know it's been a long couple of weeks, not having an episode, just pop right up in
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your podcast player, but no fear, we're back, we're here in 2024 and have a lot of things
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coming up and we're super excited to delve into it.
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But what better way than to start 2024 with thinking about our previous year in 2023?
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And so that's what we have lined up for you here to start off our conversation in this
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progress note.
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We're going to talk about the main lessons that we learned and how we can use that to
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build momentum going into this new year.
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We'll also talk about this new fancy technology that Altamash and I have bought into called
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the Morpheus, which is a heart rate training system, so we'll give our insight into that
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and you can decide whether it's maybe worth it for you to delve into.
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And then last but not least, we're going to talk about that holiday weight gain, which
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you know, the holidays are now pretty much over and hopefully you got to enjoy, you ate
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what you want, maybe you were on a diet, regardless, 2024 is here.
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And if you did put on a few pounds, that's all right.
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We can always work on shedding that weight in this new year.
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All right.
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Let's get to it.
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All right.
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What's going on, everyone?
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Progress note 14 here.
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It's got Altamash here.
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How you doing, man?
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I'm doing good, man.
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It's been a while since we've been done this, so I'm excited for this one.
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Yes, yes.
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You know, we thought about a couple of topics that we can talk about over the last two weeks,
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let it severed, you know, in our thoughts and yeah, definitely excited to get into this
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topic.
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Topics.
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You know, so let's start with our reflections of this year, 2023, also kind of turned
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into a new year's episode then, about maybe what we've learned about our own journeys,
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the things we've tried, and you know, I think we'll do another progress note in January
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where we can talk about, I think, trends and kind of what our goals are for 2024, but
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at least I think it'd be good to kind of hear our reflections and that way the listeners
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can also kind of join us on that journey as they think about maybe they're a progress
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or things that they need to change going into the new year.
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Yeah, yeah, like it.
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You want to go first?
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Yeah, yeah, yeah, let me thank you.
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So the biggest thing for me, I think, is that I realized I have been, you know, I've
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been steadily making progress as far as like strength and things, and as a recent, it
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was more of, you know, let me get more cardio involved, and I was listening, you know, to
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that Andy Galpin episode with Dr. Huberman, and we start to hear these experts talk about
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having more balanced approach to training.
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That was something I was definitely getting more interested in.
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So, you know, we'll get more to that with kind of the Morpheus training and all that.
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The other thing I realized is kind of, but just about data, right?
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I mean, there's so much data out there right now in the world with any wearable that you
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choose.
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So, you know, I had the wound, I had eight sleep.
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You got Apple showing you steps and other data, and I got to a point where I realized what
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worked and what didn't.
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And I wanted to focus not necessarily less on my own health, but not thinking about my
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own health as much if that makes sense.
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Like every day was like, get up and, oh, what am I going to do with the gym today?
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Right?
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I was like, my first thought all day every day is like, what's that win?
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And now it's been more of, okay, I know what works and doesn't work for my recovery for
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sleep, for nutrition, you know, all that type of stuff, that I can now just go into the
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gym, simplify it, get simple data that works, and stick with that.
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And you know, that's the biggest reflection, I think, that has really just helped me maintain
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and actually get my goals is, you know, simplicity is the ultimate for perfection, as DaVinci
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would say.
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Oh, I like that.
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I don't know if I've ever heard that one before.
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Just don't, man, I think, yeah, I mean, I would probably put multiple buckets in terms
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of things that have really, that I've changed my perspective on quite a few things.
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I think obviously the training and the health perspective in terms of how we approach nutrition
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and exercise and that kind of stuff, we spent a lot of time talking about that because
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those are foundations, you know, from a career perspective, we've, I think this year
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talked about one year and as attending and that growth and we spent some time talking
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about the transition light of the internal, so to speak.
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And you know, from a personal and family relationships standpoint, too, that I think about,
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as you see, I threw this thing behind me of kind of recognizing that time is the ultimate
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commodity for me and it's not necessarily finance is what not recognizing, very privileged
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to be able to say that.
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So blessed in that regard.
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But I think kind of just to piggyback off you with training, the value of neat right non-exercise
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activity thermogenesis, I think it's tremendous.
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So people are probably familiar with this, at least listeners of this show and we've talked
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about these studies that come out over the last couple of years, showing the daily step
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count, right?
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There's kind of this inflection point and when you get to about 8,000 steps per day and
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really it doesn't matter.
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Perhaps it's just an easy metric for us to kind of track in terms of activity, right?
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But the other thing that I think from the Galpin, the Uberman's user, you're talking about
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exercise snacks, remember those that they talked about?
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Really love that, right?
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Just a 60 minute belt of something, excuse me, 60 second belt of something, that's
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not much of a snack visit, of something really intense throughout the day.
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Whether it's like sprinting up to places, just hopefully take you 60 seconds.
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But you know, just quickly drop down and like, I don't know, do like 50 push ups or whatever
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the challenge is for you or just how, you know, 50 jumping jacks or something like that.
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To introduce that during the day, I think that actually, it's, the role is severely under
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appreciated for people.
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So that's something that I've been very cognizant of, particularly the last quarter of this
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year and I'll kind of mention to you what I noticed in terms of like the physique transformation
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in that regard.
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With the career standpoint, yeah, I stand with this.
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I talk to students and residents and trainees that I work with is like, it doesn't really
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matter how many years of training you end up doing because people ask me work with a lot
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of medical students that, hey, like, should I do a four year program or a three year program?
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Like I think of a really close friend right now and you know, she's considering emergency
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medicine programs and she is, you know, as you know, EM is either three year or four year,
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four year, the academic programs and recently I was like, listen, you should not be doing
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a four year program because you're ready to practice, not in the sense that you're ready
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to be attending tomorrow.
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But it doesn't matter whether you do a three year program or four year program, you're
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going to leave and you're going to come become attending and you're going to feel just
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as ill prepared.
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And that first year, year and a half and two years, which you're going to find out soon,
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that learning curve is incredibly steep.
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So be patient with yourself there.
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You're going to mess up a lot.
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You're going to have a lot of imposter syndrome.
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I'm a pretty confident person and I'm lucky that I've had an experience that, but I think
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as an attending, I so much imposter syndrome that a difference is of empathy for the people
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who don't kind of project that type of confidence, such as I do.
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And then from a personal standpoint, the timepiece that we talked about.
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But I'm actually curious to think about this because you're your fan of Sahal Blum as
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well, you know, Sahal Blum, I think recently had a kid, so I mean, he's probably a year,
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two years or somewhere in that range and he just talks about the value of spending that
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time.
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This one thing that he has on Instagram all over the place where he shares that you're
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your kids, a favorite person for the first 10 years of their life, right?
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And afterwards, like they have new favorite people, whether it's a boyfriend, girlfriend,
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other friends, but you no longer are the most important person in their life.
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And so the emphasis he's trying to make is, hey, cherish this time, don't waste it, right?
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Like don't do other crap that you think is important, but it's not important.
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But in the same respect, I think there's another point, either a podcast or maybe a series
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of messages that he had where he's talking about the value of hard work that he appreciated
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by watching his father grind and not being there for dinner sometimes and not being there
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for X, Y and Z.
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And I mean, those things are kind of an odds with each other if you think about that.
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Yeah, because it's fantasy world.
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We're like, okay, you know, when I'm working late and it's 7 p.m. and I know I got to
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get home, but like, you know, I got to get this paper in or I got to get these notes in
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or like, there's something to follow up on.
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And that's something that I've actually spent a lot of time thinking about, so I'm actually
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curious to see if that's something that you were familiar with and how you would think
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about that.
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Yeah, it's interesting.
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You mentioned that that concept I've seen everywhere now.
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So I also saw a clip on Instagram of Tim Grover, you know, who coached Kobe D. Wade, Michael
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Jordan.
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Yeah, yeah, yeah.
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And he talks about how his daughter, you know, and she was really young would say, oh,
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daddy, can't you stay home, please?
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And he was like, sorry, I got to put it on the table, you know, and 20 years later, again,
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she appreciated the fact of seeing him grind.
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And, you know, he talks about how that was instilled in her.
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Tim Ferris recently just had a guest on and he was talking about, there was this great
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quote, I need to find it.
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But essentially the concept was, every day we wake up as humans and we can either choose
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or try to choose to enjoy and, you know, enjoy the day and reap the benefits of what we
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sowed or go out and create value to the world, right?
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And there's this internal struggle that every human has is this concept of time and saying,
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well, you know, in a thousand years, nothing's going to matter who cares of the value that
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I put out.
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Let me enjoy it versus, you know, going out and making the world a better place and feeling
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like you've done something before you've passed.
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And so, yeah, I think it's, I think, again, I'm going to go with the Gary V. idea here
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of you have to do both really, really extremely hard.
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So that way, when you stretch the rubber band on both sides, it snaps back to the middle
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so that you have that balance.
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But yeah, I don't think there's one right way to look at it.
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I think it is important to kind of do both of those things and, you know, through action,
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through guidance, through words to the kids so that they learn both sides of that, of
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that spectrum.
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Right on, dude.
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Yeah, yeah, I love that balance of that, that keyword, right?
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There's the buzzword always hard to, hard to obtain.
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But I guess, good to strive for in really everywhere.
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And again, the thing we talked about with Kelly start it way back when balance is kind
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of your brief, very, very brief period in the pendulum's kind of in the middle where
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balance is, quote unquote.
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And so, yeah, I think that's, that's really realistic.
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Again, life is dynamic, life is fluid, and you kind of have to roll with the punches
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and they will regard, I plugged that in for shadowing because this kind of makes me become
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fan more of a Morpheus, which we'll have again talk about.
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Yeah, yeah.
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It's super excited to talk about that, we've been using it.
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So, maybe anything else in terms of reflections in 2023 as we're winding down that you, that
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you think is something really, really valuable.
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If I could ask you, I don't know, you're going to hate this because we're context people.
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If I could say, hey, Darce, give me one thing.
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Okay, screw it.
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Three things.
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I'll give you three things.
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Three things that you think are the most valuable things that you learn from this year
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that you would pass on to somebody.
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Let's just say, because, you know, we have interns who are in undergrad, right?
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So less than 10, or more than 10 years down from us.
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So, those guys are listening.
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I know they're listening right now.
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So, three things that we're talking about in terms that we'd pass down.
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Ooh, this is a little tough.
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Okay, let's say once, have self-respect, I've truly found, I think, that is the meaning
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of life.
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The purpose of life is to live life on your terms, right?
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Which leads me to my second one is being outlaw, right?
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You can follow the rules and, you know, you can be good or you can go far by breaking,
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like not breaking the rules, but creating your own rules.
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And I mean that in the workplace, I mean that in your own personal life, I mean in your
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relationships, like you don't have to follow a step-by-step guide of whatever people are
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putting out there on social media.
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And so create your own rules, which will help you with, you know, better clear thinking.
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And then third thing I'll say is sit down with yourself, it's all ties in with a self-respect,
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but at least 10 minutes a day, it can be through form of meditation or whatever, but just
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get away from all the stimulus out there.
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I think we're heading into a world where people are struggling with mental health because
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they can't sit with themselves, they can't internalize their thoughts because most human
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thoughts are going to be depressing because it's about survival.
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And when you have Instagram, when you have TikTok, when you have work, when you can constantly
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find something else for, you know, input into your mind, you're just not going to be able
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to validate your own thoughts.
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And so you got somebody else controlling you.
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Amazing.
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You always nail those questions, man.
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I like the self-respect one the way when I heard you say that, like what, you know, what's
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the spark that I get in my mind is kind of, with self-respect, like identify what your
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core priorities are, you know, or core priority is, and then fight to the nail to try to protect
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that guard because if you don't, then other people were going to come and just completely
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take that away from you and just divert you in all kinds of directions, particularly
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as you advance further and you gain knowledge and you have stuff to offer to people, take,
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take, take, take.
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And so you have to know what North Star is and stuff and, you know, don't let people
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like push you off that lane too much.
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Sure.
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I mean, every now and then of course, but I think that's something that I've been struggling
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with and I'm also working on actively and I'm getting it better at.
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Yeah.
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Nice.
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And so that's 2023 number one, I think for me, number two, I would say, don't be so
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short yourself.
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So that's another way for me to say, be open-minded, right?
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I think we've talked about this a lot.
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I think still it's pinned on my feet in terms of being kind of open-minded and different
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approaches to different people.
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I mean, so the most recent thing comes up, right?
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I mean, that's top of mind for everybody.
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You know, people get ready for the elections, people are getting ready for, I mean, you
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got this war going on over overseas and how you, however you end up defining it and people
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are so sure they know what the facts are, what the answers are.
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We're going to have a guest coming up that we're going to talk about, at least some of
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this.
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And so I would just say, you know, don't be so sure.
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You probably, like whenever you think the story started, it probably started before that.
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So that's the other one.
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And then lastly, I would say, hmm, I would say, you know, I think about something, Macshank
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way back on the archives.
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You're really going back there, man, Kelly Sarat, Macshank.
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Well, you know, people say good things and they stick with you or they come back to you
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is again, as you did in different phases in life, right?
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Just like books and stuff.
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I think quotes come back to you.
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Remember, Mac's talking at some point about, you know, people all are striving for a
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few things, right?
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It's power, love.
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I forget what else I, but I think the no matter what a person's going through, whether
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it's pain, you know, whether it's anguish, whether it's joy, whatever, typically love
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is a central thing.
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I'm just going to sound some, might turn some people off here.
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But I think so identifying the closest to you, again, we talked about Sahabuluma second
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ago, right?
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He has this really amazing graph series of like how people spend time, like, you know,
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over time, like, you know, how much time they spend with their kids and friends and family
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and work and that kind of stuff.
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And so with respect to love, also learn how to love yourself because the most time you
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spend over the end, that graph is with yourself, right?
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Like incredibly.
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You can't love yourself and you can't love the person in the mirror.
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That's going to be very, very difficult.
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So yeah, I hope we don't lose many people there.
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No, I think that's great.
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I think that's awesome.
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Yeah.
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Yeah.
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So let's talk about what we're excited about, man.
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And before I think we get into the goals, we'll close with that.
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Let's talk about Morpheus.
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Maybe you started with this, I'm curious, like, why was this on your radar for a while?
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Like, when you picked it up and maybe start with like telling people what the heck Morpheus
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is.
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Yeah, except from the guy from the matrix, right?
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So Morpheus is a heart rate training system, heart rate, variability training system,
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right?
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So it's actually a chest strap that you wear every morning, you check your HRV and then
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you wear it during your workouts.
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And so essentially, it's teaching you how to be in your targeted heart rate zones.
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So in the recovery zone, right, with lower heart rate, you want to be in there for a longer
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time.
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And then there's conditioning zone, which we know, probably zone three, zone four, which
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you want to be in, you know, about 10 to 20 minutes.
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And then there's an overload, which is where you're really pushing yourself, your heart
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rate is going to be close to your max.
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And that's going to be a little bit less than even that conditioning for me.
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It's about, you know, six to eight minutes.
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And so every week, it gives you these targets to hit.
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And the whole purpose is to promote recovery, it's to promote training.
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And the cool part about it is that every day, you know, if you have a low recovery, it's
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going to change.
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So you'll get your targets will be lower.
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So for instance, by wake up, I've great recovery in order for me to get in that middle zone,
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I might need to hit a heart rate of 150.
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But let's say the next day I wake up, I recovery a shot, maybe like 70, 60, 70%, that 150
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will go down in order to hit that zone three, zone four, maybe to 140.
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And so it's really individualized, which is nice.
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And so you don't risk over training.
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And it really, honestly, by using it, I feel great.
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So let me kind of give the backstory.
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You know, you're talking about it wasn't on my radar.
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So I first started hearing about Morpheus, just new Instagram, right?
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I didn't even know who Joel Jameson was, but he seems like, you know, he's a big time
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player in the strength and conditioning world, training a lot of MMA athletes who are world
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champions and things, and his programming is supposed to be fantastic.
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But what's funny was I, you know, I was talking about my reflections, I made tremendous
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strength gains, right?
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To the point where I'm like, I don't even know if I really need to do anything above and
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beyond where I am now, right?
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I'm pretty advanced in terms of like all my lips.
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And I realized I wanted to get back to cardio.
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The 30s, I wanted to get back to being lean.
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I was a really good track runner back in the day.
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I wanted to get back to that kind of, you know, VO2 maximum conditioning and whatnot.
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And I saw a thread from someone who wrote, you know, men usually suffer from cardiovascular
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disease compared to women.
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And they're the ones who should be, you know, doing more cardio than weightlifting, whereas
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women suffer from osteoporosis or osteopenia, and they should be the ones, you know, incorporating
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more weightlifting.
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And I was like, obviously more context needs to be there, but yeah, pretty true, right?
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And so I was like, maybe I do need to incorporate this a little bit more holiday sale was there
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for Morpheus.
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I saw that it's not subscription base.
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It's one time pay of like, you know, around $100.
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It was like, amazing.
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Let me try this out.
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And I knew having a heart rate monitor would be more accurate than, let's say, the whoop.
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And for those who've been long time listeners, you know, I've been wearing the whoop.
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But again, as I mentioned, I just, I didn't need that much data.
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I want to limit data.
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I'm very data driven, but so I need to target any numbers like hit.
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And so this was the perfect system for me.
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Yeah.
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And you posted about this too, right?
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In terms of gamification of the process.
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Right.
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I mean, gamification usually always makes these types of things more feasible in terms of
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enjoying the process, right?
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And, you know, if the process is going to be fun, you're likely to stick to it.
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And if you're stick to it, consistency is at least the outcome.
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So that's just me taking the fun out of everybody for you.
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Yeah.
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Big bit of background on Joel Jameson.
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Joel Jameson, I think we've, we've mentioned this before in the strength and conditioning
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or performance realm, like people have a little, a little niches, right?
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Right.
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You have Eric Cressy with the shoulder and a level of baseball, right?
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Dan Pope, all those guys, right?
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They're kind of like well-rounded performance rehab that been here.
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But Joel Jameson, I think 15 to 20 years last time, like his whole thing has been conditioning.
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And he's working with every single elite level, including Navy SEALs, UFC, and like other
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people you mentioned.
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And again, optimizing their conditioning, like also as a consultant to come in, it's like,
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how do we get somebody over the hump, right?
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Again, people at the top 0.01% already.
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So yeah, I mean, he came up with this and this is not, I think, his first rendition.
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He's come up with other products in the past before and so I've followed his work and
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he is somewhat unique philosophies too.
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But I think this is the first time that we came up and started to appreciate recovery
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a little bit more.
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I think my favorite part about this is kind of, you mentioned that it's so dynamic.
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So as we mentioned, I think one of the most profound lessons for somebody to learn in terms
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of their growth of training over time is that you have to be flexible.
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And you know, for people such as us who are very much type A and probably most people
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who listen to this and they like to be regimented, they like to be data driven, like you
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talked about, and they like to have a plan.
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And what's really difficult and makes you feel like you're losing sense of control is
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when you have to veer off the plan because life came and hit you in the face.
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And there's no better way to experience that than having a kid.
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And so me getting that sense of, okay, I like that.
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And then something letting me know that, okay, all right, this is not the day for you.
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This is not the week for you.
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Not only will the day shift, but the whole week will shift now, you know, getting used
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to to that aspect of it, like that psychological piece is still somewhat challenging.
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But I think because this game applies it, that makes it a bit easier and facilitates
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that psychological transition.
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So that's my favorite part of it, I think.
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I've only been using it for a week and it was pretty recommendation.
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I'm a huge fan of it.
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I don't love the fact that during the strength training zone, it doesn't necessarily give
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you.
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So that's a little bit annoying, but I do full body workouts, which end up being heavy
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cardio workouts anyway.
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I'm always in my conditioning zone during my stuff.
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So that works out.
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But if I went to more of like an upper lower split or body parts split, like I don't
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know if that would work out well.
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So that's what I'm a big fan of.
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I'm also like finding it interesting in terms of the feedback that I get, because I always
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thought that like sleep, I mean, look, I'm not going to tell people to sleep is not important.
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But you know, I thought that like, okay, if I'm not going to certain hours of sleep that
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I should automatically adjust my workouts.
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And with getting this data, like you're like, no, no, I can actually still push myself.
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Despite me feeling like subjectively, I haven't gotten the quality of sleep that I thought
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I did, right?
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And I think that's another huge benefit of that.
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It's like, no, no, you actually slept better than you think you did.
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I think we've talked about recall bias being such a problem for nutrition in people.
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I think that's the same thing with sleep, to be honest with you is, you know, recall bias
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is not very good in terms of did you sleep poorly, do you sleep, you know, that could,
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for me, interestingly, it's about the timing of the day, like, like I might have mentioned
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this to you before.
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But like if I get eight hours of sleep between the hours of midnight and eight, it's far
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less optimal than getting six hours between 10 and, you know, 10 and six.
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So that's not, that's bad math, sorry, 10 and four.
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So that's another interesting piece that I've learned, like, okay, it's actually shifting
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the timing of training and waking up and stuff might help me get less sleep, does that
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make sense?
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Yeah, no, absolutely.
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I think it's important to note that I think the Morpheus is way more subjective as far
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as taking your subjective data.
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So the quality of your sleep, how sore you are, and the hours of your sleep into your
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recovery score compared to, let's say, a group and maybe even aura, where it's truly
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just based off the day prior, the week, and, you know, how hard you work down and whatnot
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of your strain score.
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So which I didn't realize, remember, because I remember we had an episode of Get With Who
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It Was, and you were really talking about the readiness score and how that's a big, big
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factor.
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And so, yeah, I've definitely realized that, hey, if I feel good, like, okay, cool, I can,
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I can crush it, you know, yeah, yeah, yeah, totally, yeah, I'd be curious actually to compare
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this with my aura ring to see kind of, because again, you also noticed like the HRV numbers
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are always different.
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Because I remember you asking Luisa about this a while back, because with your whoopee,
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we're constantly in the fifties, yeah, 40, maybe mid-forties, I'm in the seventies now.
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Yeah, I'm in the seventies.
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And I saw you recently post about this, you're in the seventies.
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Yeah.
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So I don't think all the stuff calculates, and I'll tell you why, like my HRV with this
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is around kind of in the eighties and stuff.
449
00:24:28.400 --> 00:24:32.240
And there was a point where the aura ring would register me, I think my peak was 194.
450
00:24:32.240 --> 00:24:37.520
So, you know, either, I mean, it's something legendary happened with me that one night or
451
00:24:37.520 --> 00:24:39.360
like, but I was always in the hunger spider.
452
00:24:39.360 --> 00:24:44.240
So I think, yeah, they, I think that the way the report is a little bit interesting.
453
00:24:44.240 --> 00:24:47.280
So I think that's also something people should keep in mind, is like, it doesn't translate
454
00:24:47.280 --> 00:24:53.160
one to one with, with these different data, you know, data or feedback devices.
455
00:24:53.160 --> 00:24:57.880
I want to go back to kind of really quick about the, the, the need part that I was talking
456
00:24:57.880 --> 00:25:02.080
about, you know, one thing, you know, I really, Luisa, were less year or two with like all
457
00:25:02.080 --> 00:25:05.760
the transitions in life and being a dad and whatnot, maybe some excuses.
458
00:25:05.760 --> 00:25:10.360
But I learned of just like incorporating, you know, in terms of, I went, I was a went
459
00:25:10.360 --> 00:25:14.120
on vacation in Canada when I told you and I ended up taking like a hundred thousand
460
00:25:14.120 --> 00:25:19.040
steps that week and doing, making no other changes, including no significant exercise
461
00:25:19.040 --> 00:25:21.720
because I was like dealing with some back issues.
462
00:25:21.720 --> 00:25:25.880
Just that type of activity, I mean, I came back from vacation and I was like six pounds
463
00:25:25.880 --> 00:25:26.880
lighter, right?
464
00:25:26.880 --> 00:25:31.960
Like now, granted, I had a lot of way to lose and there was, you know, not all like body
465
00:25:31.960 --> 00:25:32.960
fat.
466
00:25:32.960 --> 00:25:33.960
It's not what I'm saying.
467
00:25:33.960 --> 00:25:36.840
But I'm saying what I've noticed is actually, you know, not to to my own hair, but
468
00:25:36.840 --> 00:25:44.880
in the last two months and 19 days, you know, 21 pounds from just, just honestly making subtle
469
00:25:44.880 --> 00:25:51.480
changes and being more cognizant of like how we're approaching training and just being
470
00:25:51.480 --> 00:25:52.480
pushing yourself.
471
00:25:52.640 --> 00:25:56.320
And obviously like it really depends on where you're baseline is if you're, you have
472
00:25:56.320 --> 00:25:57.320
a lot to lose.
473
00:25:57.320 --> 00:25:58.320
It's going to be far easier.
474
00:25:58.320 --> 00:26:02.320
We're not going to make this a physique bodybuilding thing, although that's going to
475
00:26:02.320 --> 00:26:04.720
come in the very new future for 24 for people.
476
00:26:04.720 --> 00:26:05.720
So stay tuned.
477
00:26:05.720 --> 00:26:09.360
Um, but yeah, I wanted to also like again, emphasize that the knee piece of it because
478
00:26:09.360 --> 00:26:11.160
people do struggle with it.
479
00:26:11.160 --> 00:26:15.120
You and I both treat people who are in pain and cannot push themselves in exercise and
480
00:26:15.120 --> 00:26:21.640
it's, it's just really, it can be simple, simple as perfection as you say that who says
481
00:26:21.640 --> 00:26:22.640
full tear?
482
00:26:22.640 --> 00:26:23.640
D'Vinci.
483
00:26:23.640 --> 00:26:24.640
D'Vinci.
484
00:26:24.640 --> 00:26:25.640
Sorry.
485
00:26:25.640 --> 00:26:26.640
Good.
486
00:26:26.640 --> 00:26:27.640
I do love old hair though.
487
00:26:27.640 --> 00:26:28.640
We do.
488
00:26:28.640 --> 00:26:29.640
We both do.
489
00:26:29.640 --> 00:26:30.640
Sweet man.
490
00:26:30.640 --> 00:26:35.320
So anything else on that front or if not, then we could kind of look ahead and see what's
491
00:26:35.320 --> 00:26:36.320
coming up exciting.
492
00:26:36.320 --> 00:26:37.320
No.
493
00:26:37.320 --> 00:26:38.320
Yeah.
494
00:26:38.320 --> 00:26:39.320
I think no.
495
00:26:39.320 --> 00:26:40.320
I echo everything you said.
496
00:26:40.320 --> 00:26:43.920
I feel like even my aesthetics and things like I feel good incorporating that cardio and
497
00:26:43.920 --> 00:26:44.920
of course, there's that time.
498
00:26:44.920 --> 00:26:48.120
And two, I mean, we talked a lot about the interference effect and you know, that gives
499
00:26:48.120 --> 00:26:51.800
something, the nitty gritty of things about zone two or zone five.
500
00:26:51.800 --> 00:26:55.040
And maybe we can save that for another day with someone who is more of an expert than
501
00:26:55.040 --> 00:26:59.240
we are to kind of talk about that for those, you know, advanced athletes or anyone that's
502
00:26:59.240 --> 00:27:03.960
listening to this podcast about really optimizing their cardio in with their strength training.
503
00:27:03.960 --> 00:27:07.040
But yeah, let's let's transition kind of into your goals.
504
00:27:07.040 --> 00:27:11.360
I know you could you just mention a lot of weight loss and stuff, but what are you doing
505
00:27:11.360 --> 00:27:12.760
right now as far as your training goals?
506
00:27:12.760 --> 00:27:15.120
I know you're preparing for something.
507
00:27:15.680 --> 00:27:16.680
Yeah.
508
00:27:16.680 --> 00:27:19.800
So I'm going to, you know, I'll kind of break this into micro macro cycles.
509
00:27:19.800 --> 00:27:23.640
I think for me right now, I'm kind of working on this physique, think to kind of get back
510
00:27:23.640 --> 00:27:29.120
to see where, where we can get to in terms of a reasonable body fat percentage, particularly
511
00:27:29.120 --> 00:27:33.560
with me, I do struggle with a little bit of the visceral fat and obviously, I've got
512
00:27:33.560 --> 00:27:38.800
that with South Asian right, we got the adipose overflow tissue adipose tissue overflow
513
00:27:38.800 --> 00:27:40.560
hypothesis going on.
514
00:27:41.560 --> 00:27:44.680
You know, but I've got pretty extensive cardiovascular history and stuff.
515
00:27:44.680 --> 00:27:47.360
And I think, I don't know if I mentioned this to you, but at some point, like I consider
516
00:27:47.360 --> 00:27:51.800
to get on a statin as well, I'll talk about that maybe a different day in terms of my
517
00:27:51.800 --> 00:27:53.280
experience and whatnot.
518
00:27:53.280 --> 00:27:59.800
And so I'm incentivizing that regard because I just, you know, bottom line for people,
519
00:27:59.800 --> 00:28:02.040
I didn't tolerate it well because of the some of the side effects.
520
00:28:02.040 --> 00:28:06.000
And so I'm like, okay, well, maybe, maybe if we don't, we get this handle and we don't
521
00:28:06.000 --> 00:28:08.200
need to be on some pharmacological agents.
522
00:28:08.760 --> 00:28:11.600
So from the personal standpoint, that's, that's awesome.
523
00:28:11.600 --> 00:28:15.640
I think that I would say I'm really enjoying being as strong as the lean as I've been in
524
00:28:15.640 --> 00:28:16.640
the last two to three years.
525
00:28:16.640 --> 00:28:19.680
And so we're going to continue working on that probably for another two or three months
526
00:28:19.680 --> 00:28:24.320
until we get to a point where I want to shift gears.
527
00:28:24.320 --> 00:28:29.120
And again, my friend who I was mentioning earlier went to go support the Philadelphia
528
00:28:29.120 --> 00:28:30.120
Marathon.
529
00:28:30.120 --> 00:28:34.920
Dude, I've done a, I've covered a lot of marathons before in the tent and that's a different
530
00:28:34.920 --> 00:28:39.000
experience when you're covering it or like you're supporting as a fan.
531
00:28:39.000 --> 00:28:40.600
It's wild.
532
00:28:40.600 --> 00:28:44.240
How like the whole city comes out of support is it's really, it's a really interesting
533
00:28:44.240 --> 00:28:47.440
experience like, you know, it's cheering for people that you've never met and you probably
534
00:28:47.440 --> 00:28:51.040
will never see again, but just like you're cheering like you, it's awesome.
535
00:28:51.040 --> 00:28:54.800
But anyways, like after that, I got so stoked and I was like, man, I got to do something.
536
00:28:54.800 --> 00:28:57.800
Now, no freaking way I'm running a marathon.
537
00:28:57.800 --> 00:29:02.600
But there is a charity bike event that's going to be from Philly all the way down to
538
00:29:02.600 --> 00:29:06.720
the shore in Jersey, which is going to be about 65 to 70 miles or so.
539
00:29:06.720 --> 00:29:09.080
And again, it's for like a man's a cancer society coming up in June.
540
00:29:09.080 --> 00:29:11.320
So I'm going to start training for that.
541
00:29:11.320 --> 00:29:15.280
You know, it's not a race, of course, in my mind, I need to, I need to crush it.
542
00:29:15.280 --> 00:29:19.440
So, so that's the main reason it's like right now for my Morpheus goals is maintaining
543
00:29:19.440 --> 00:29:24.680
cardio and then probably around February or so four months out, maybe March, we'll start
544
00:29:24.680 --> 00:29:26.000
to really push it.
545
00:29:26.000 --> 00:29:30.040
I'm going to invest in a bike as well road bike, which I don't know if you know they're
546
00:29:30.040 --> 00:29:31.040
expensive as shit.
547
00:29:31.440 --> 00:29:32.960
By the way, they're very expensive.
548
00:29:32.960 --> 00:29:37.760
So, so yeah, and that gives you something to kind of, again, look forward to to train
549
00:29:37.760 --> 00:29:39.640
for a specific purpose and you know, switch it up.
550
00:29:39.640 --> 00:29:40.840
Yeah, I like that.
551
00:29:40.840 --> 00:29:41.840
Nice.
552
00:29:41.840 --> 00:29:42.840
Where are you?
553
00:29:42.840 --> 00:29:44.840
Uh, no, training for life still.
554
00:29:44.840 --> 00:29:49.440
I'm still going to be cutting for a bit, you know, but we'll see January.
555
00:29:49.440 --> 00:29:54.160
I think to February, March, maybe continue on the kind of physique stuff and we'll see
556
00:29:54.160 --> 00:29:57.080
where I am as far as where I am strength wise.
557
00:29:58.080 --> 00:30:02.600
But yeah, I think, same for me, right, a lot of the cardiovascular history.
558
00:30:02.600 --> 00:30:06.120
So got to check in with my doctor, maybe I'll do some more tests, kind of check my omega
559
00:30:06.120 --> 00:30:10.920
three again and help you a little way and or not the healthy well with the ApoB and what
560
00:30:10.920 --> 00:30:12.920
not and kind of see where to go from there.
561
00:30:12.920 --> 00:30:17.840
But 30s, man, it's always like, all right, 30s are the decade for getting, getting the
562
00:30:17.840 --> 00:30:21.520
house in order in a way, so.
563
00:30:21.520 --> 00:30:26.040
And then maybe 100 or kind of on the health and fitness cake there, but you, you, you
564
00:30:26.040 --> 00:30:27.040
wrap up training.
565
00:30:27.040 --> 00:30:28.920
Yeah, you're going to be done in 24 wrap up training.
566
00:30:28.920 --> 00:30:33.320
So, uh, you know, I should we tell people where you're headed?
567
00:30:33.320 --> 00:30:35.400
Oh, yeah, they know for the stage episode, I think, right?
568
00:30:35.400 --> 00:30:36.400
Yeah.
569
00:30:36.400 --> 00:30:37.400
Yeah.
570
00:30:37.400 --> 00:30:38.400
Yeah.
571
00:30:38.400 --> 00:30:39.400
Yeah.
572
00:30:39.400 --> 00:30:40.400
Yeah.
573
00:30:40.400 --> 00:30:41.400
Yeah.
574
00:30:41.400 --> 00:30:42.400
Yeah.
575
00:30:42.400 --> 00:30:43.400
Yeah.
576
00:30:43.400 --> 00:30:44.400
Yeah.
577
00:30:44.400 --> 00:30:45.400
Yeah.
578
00:30:45.400 --> 00:30:46.400
Yeah.
579
00:30:46.400 --> 00:30:47.400
Yeah.
580
00:30:47.400 --> 00:30:48.400
Yeah.
581
00:30:48.400 --> 00:30:49.400
Yeah.
582
00:30:49.400 --> 00:30:50.400
Yeah.
583
00:30:50.400 --> 00:30:51.400
Yeah.
584
00:30:51.400 --> 00:30:52.400
Yeah.
585
00:30:52.400 --> 00:30:53.400
Yeah.
586
00:30:53.400 --> 00:30:54.400
Yeah.
587
00:30:54.400 --> 00:30:55.400
Yeah.
588
00:30:55.400 --> 00:30:56.400
Yeah.
589
00:30:56.400 --> 00:30:57.400
Yeah.
590
00:30:57.400 --> 00:30:58.400
Yeah.
591
00:30:58.400 --> 00:30:59.400
That'll be exciting.
592
00:30:59.400 --> 00:31:00.400
Awesome, man.
593
00:31:00.400 --> 00:31:01.400
Um, well, uh, yeah, it's been a while.
594
00:31:01.400 --> 00:31:02.400
I feel like it's been a long, long time since we've done this one.
595
00:31:02.400 --> 00:31:13.200
So, hopefully people are excited to kind of learn about some of the reflections and lessons
596
00:31:13.200 --> 00:31:16.720
and, and, you know, we'd love to kind of hear from you guys to see what your goals are.
597
00:31:16.720 --> 00:31:20.640
And if anything that we've talked about here before has influenced how you've thought
598
00:31:20.640 --> 00:31:23.720
about something and you want to also, again, feed back for us.
599
00:31:23.880 --> 00:31:26.880
What's going to happen is you want to, I know you wanted to talk about holiday dieting
600
00:31:26.880 --> 00:31:27.880
and stuff.
601
00:31:27.880 --> 00:31:30.080
You know, did you want to get into that?
602
00:31:30.080 --> 00:31:32.400
Um, well, so this is a personal thing.
603
00:31:32.400 --> 00:31:37.040
And I think, um, I've heard, uh, EC Sinkowski talk about this at some point.
604
00:31:37.040 --> 00:31:41.440
It's interesting, um, you know, because the data clearly shows that most people, you
605
00:31:41.440 --> 00:31:45.360
know, I think most people will kind of say they'll get in a lot of way and then like
606
00:31:45.360 --> 00:31:51.040
New Year's resolution, you're like, we've been doing this since the dawn of time, right?
607
00:31:51.040 --> 00:31:56.640
But, uh, the data kind of shows that most people end up putting on, um, like a, you
608
00:31:56.640 --> 00:32:01.840
know, a couple of pounds a year after their 30s, maybe as soon as that until like, you
609
00:32:01.840 --> 00:32:04.600
know, they get to the, they're like, five to six decades.
610
00:32:04.600 --> 00:32:07.880
But majority of that weight has actually gained in the six-week period between Thanksgiving
611
00:32:07.880 --> 00:32:08.880
and like New Year's.
612
00:32:08.880 --> 00:32:09.880
Wow.
613
00:32:09.880 --> 00:32:10.880
Okay.
614
00:32:10.880 --> 00:32:12.440
And people don't end up, most people don't end up losing it, right?
615
00:32:12.440 --> 00:32:16.000
Because for the reasons you mentioned, 30s, 40s, it gets to be far more challenging
616
00:32:16.000 --> 00:32:19.080
in terms of priorities and being time poor.
617
00:32:19.080 --> 00:32:22.560
And so I think one strategy that I know has been successful for a lot of people, and I'm
618
00:32:22.560 --> 00:32:26.280
finding this to be incredibly successful, and I think about this until like, I was at
619
00:32:26.280 --> 00:32:30.280
a holiday party last week when a colleague came up to me, like, man, you're looking fit.
620
00:32:30.280 --> 00:32:31.840
Shout out to Ali if she's listening.
621
00:32:31.840 --> 00:32:34.640
But, uh, and she's like, what, like, you know, what are you doing?
622
00:32:34.640 --> 00:32:35.640
Everybody's going in the wrong direction.
623
00:32:35.640 --> 00:32:36.640
You're going in the opposite direction.
624
00:32:36.640 --> 00:32:40.720
And I, because I think, again, motivation, short-term motivation, I think most people
625
00:32:40.720 --> 00:32:43.960
can find that, like, yeah, let me get on this 30-day thing under stuff like that.
626
00:32:43.960 --> 00:32:47.040
But if you strategically use that 30-day period, understanding the willpower might be
627
00:32:47.040 --> 00:32:51.200
limited, motivation might be limited during the hardest period where the data suggests
628
00:32:51.200 --> 00:32:56.320
this, you know, and most people end up struggling, being around cookies and stuff like that.
629
00:32:56.320 --> 00:33:01.400
And you just get through, and you weather that storm, I think in the long term, in my
630
00:33:01.400 --> 00:33:04.080
mind, I think that might be a really, really good strategy, right?
631
00:33:04.080 --> 00:33:08.400
Like, hey, I'm going to, I'm going to quote unquote, die it or be really lock it down,
632
00:33:08.400 --> 00:33:13.520
you know, mid-November to mid-January, and use the weather that storm and understand
633
00:33:13.520 --> 00:33:16.640
that at some point it's going to be hard to continue fighting that.
634
00:33:16.640 --> 00:33:19.600
But if you're not exposed to the parties and all that kind of stuff, and like, I got
635
00:33:19.600 --> 00:33:23.880
to pop like this Friday, and, you know, that's all going on this time.
636
00:33:23.880 --> 00:33:29.880
So, and again, I've heard this strategy, it's not my idea, but I've heard this has worked
637
00:33:29.880 --> 00:33:35.200
for other people, but now I'm personally experiencing it, and I think it's a smart idea.
638
00:33:35.200 --> 00:33:36.200
Yeah.
639
00:33:36.200 --> 00:33:40.320
And also, all for an alternative, because I do like that idea, but like for those who
640
00:33:40.320 --> 00:33:43.360
want to go out and enjoy, like, some people just can't get out of these like holiday
641
00:33:43.360 --> 00:33:46.560
events, and then the willpower you're right there, it's like crap, they don't have that
642
00:33:46.560 --> 00:33:47.560
hard rule, right?
643
00:33:47.560 --> 00:33:51.560
So, Tim Ferriss, Sharon Parriss, they always talk about having hard rule.
644
00:33:51.560 --> 00:33:55.280
Maybe it's no alcohol on the weekends, but you can enjoy whatever Monday through Thursday
645
00:33:55.280 --> 00:33:58.000
and that way you're eliminating it in these parties.
646
00:33:58.000 --> 00:34:00.680
Adam Bourne's theme's book, you can't really screw this up.
647
00:34:00.680 --> 00:34:04.480
I mean, I read that about a couple of months ago, that's really changed the way I look
648
00:34:04.480 --> 00:34:09.560
at my own nutrition, because, you know, even, you know, I want people to understand even
649
00:34:09.560 --> 00:34:14.880
like with us, right, body dysmorphism thing, stressing over healthy food and making sure
650
00:34:14.880 --> 00:34:17.840
you're getting what you need is stressful.
651
00:34:17.840 --> 00:34:24.320
And his whole principle is removing the relationship between what you're eating and the chronic
652
00:34:24.320 --> 00:34:25.840
stress that you're building around it.
653
00:34:25.840 --> 00:34:30.640
And when you negate that, when you disregard that relationship and you allow yourself
654
00:34:30.640 --> 00:34:34.640
to eat and be, you know, have what you want, you actually tend to be more healthy with
655
00:34:34.640 --> 00:34:36.400
your other choices.
656
00:34:36.400 --> 00:34:39.520
And that was like the biggest breakthrough for me, where I was like, man, I was stressed
657
00:34:39.640 --> 00:34:43.640
in so much and that chronic stress in itself is not good.
658
00:34:43.640 --> 00:34:48.720
And I've been creating these negative, like, and loopholes or, you know, feedback systems
659
00:34:48.720 --> 00:34:52.400
by this chronic stress, thinking about foods that I shouldn't have and it leads me down
660
00:34:52.400 --> 00:34:54.520
and then I give up and I keep going.
661
00:34:54.520 --> 00:34:59.040
And so for those people who like want more information on that, it's very simple book,
662
00:34:59.040 --> 00:35:04.000
nothing groundbreaking, but the principle behind it was like, man, you really can't screw
663
00:35:04.000 --> 00:35:05.000
this up.
664
00:35:05.000 --> 00:35:08.000
You know, obviously you got to create rules and things, but don't be so hard on yourself
665
00:35:08.000 --> 00:35:12.440
goes back to the self-respect and love yourself.
666
00:35:12.440 --> 00:35:13.440
Simple as perfection, huh?
667
00:35:13.440 --> 00:35:14.440
Keeps going back to you.
668
00:35:14.440 --> 00:35:15.440
Just right.
669
00:35:15.440 --> 00:35:17.440
Love it, man.
670
00:35:17.440 --> 00:35:22.560
Yeah, another thing I think it's worth disclosing for people and something we're super excited
671
00:35:22.560 --> 00:35:23.560
about.
672
00:35:23.560 --> 00:35:26.800
So I think most people have known that we've had some amazing interns.
673
00:35:26.800 --> 00:35:31.000
So shout out to Harita Yapuri and Ethan Zhu who've been really helping us out and get
674
00:35:31.000 --> 00:35:32.000
the word out.
675
00:35:32.000 --> 00:35:33.000
And our team's growing.
676
00:35:33.000 --> 00:35:34.560
So we've doubled in size over the last month.
677
00:35:34.560 --> 00:35:38.960
And so Zana, Lugmani and Zara Han are also going to be helping out and we've got some
678
00:35:38.960 --> 00:35:44.080
exciting things down the pipeline in terms of some content creation that I think as our
679
00:35:44.080 --> 00:35:50.720
team, excuse me, as our team grows, that this experience is going to be valuable for you,
680
00:35:50.720 --> 00:35:51.720
the listener.
681
00:35:51.720 --> 00:35:55.840
So hopefully you guys will enjoy it and if you don't and you hate it, you'll let us
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00:35:55.840 --> 00:36:01.480
know sooner or later so we can finish it, but yeah, yeah, so I'm pretty stoked about
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that.
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00:36:02.480 --> 00:36:06.080
So 2020 looks exciting, promising, so definitely look forward to it.
685
00:36:06.080 --> 00:36:07.080
All right, buddy.
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00:36:07.080 --> 00:36:08.080
Till next time.
687
00:36:08.080 --> 00:36:09.080
Yep.
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00:36:09.080 --> 00:36:14.880
Thank you so much for tuning into this episode.
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00:36:14.880 --> 00:36:19.520
Be sure to check that the show notes for a full list of resources mentioned in the show.
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00:36:19.520 --> 00:36:23.800
If you enjoyed this episode and no others who would as well, share it and help us spread
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00:36:23.800 --> 00:36:26.480
our mission of adding the health back to health care.
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00:36:26.480 --> 00:36:31.240
Also, we would love it if you could rate this podcast on your preferred platform or even
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00:36:31.240 --> 00:36:34.400
on our website at medicine redefine dot com.
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00:36:34.400 --> 00:36:37.940
Last but not least, we want to thank our team for the production of this podcast.
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00:36:37.940 --> 00:36:43.120
Karita Yaypori on social media, Ethan Jew on video, St. Neville of money on research
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00:36:43.120 --> 00:36:45.480
and Sarah Khan on outreach.
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00:36:45.480 --> 00:36:49.320
As always, our medical disclaimer, everything in this podcast is for educational purposes
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00:36:49.320 --> 00:36:50.320
only.
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00:36:50.320 --> 00:36:53.920
It does not constitute the practice of medicine and we are not providing medical advice.
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No physician, patient relationship is formed and anything discussed in this podcast does
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not represent the views of our employers.
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00:37:00.160 --> 00:37:03.960
We recommend that you seek the guidance of your personal physician regarding any specific
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health related issues.
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We'll see you next time.