Barbell Shrugged - Barbell Shrugged  — Bro Show: I'm On a Boat  — 323

Episode Date: July 11, 2018

This is a special show of the crew visiting the San Diego Naval base, including Dr. Andy Galpin, Adam Von Rothfelder, Doug, and Anders. The crew talks to the navy about nutrition for tactical athletes, stress management, elimination diets, breath work and down regulation, the Unplugged book, and much more. Enjoy! - Doug and Anders Show notes at: http://www.shruggedcollective.com/bbs_navy ----------------------------------------------------------------------------- Please support our partners! @organifi - www.organifi.com/shrugged to save 20% @thrivemarket - www.thrivemarket.com/shrugged for a free 30 days trial and $60 in free groceries @OMAX - www.tryomax.com/shrugged and receive a free box of Omega 3 Fish Oils @Onnit - www.onnit.com/shrugged for a free 14 pill bottle of the leading nootropic Alpha Brain and 10% savings on all purchases. ► Subscribe to Barbell Shrugged's Channel Here ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

Shrugged family, we're back! Guess what we got this week? Bro Show! Andy Galpin, Von Roth, my boy Doug Larson, and me! This is the exact same thing that happens if we just get together on the weekends. Lucky for us, we just put the microphones on and now we get to call it our job. That's why Shrugged is so dope. We just hang out with our friends, but with microphones on, and we talk about lifting weights all the time. But on a deeper level, because there's always got to be a deeper level, I get really, really stoked on these shows because for a very long time, as long as I can remember, I've always just thought that there was these super cool rooms that exist where the smartest people hang out and they make the biggest decisions, if not millions of people's brains would be shaped around the conversation that I had with those people.

And I believe that I get to do that to an extent with Shrugged. Like we get to reach a lot of people and these are my friends. And every time I put this microphone on, I really feel like I'm having the best conversation in strength and conditioning with the smartest people. And influencing thousands and thousands of people's lives in the way that they view health and wellness and strength and conditioning and lifting weights and all the things that I truly care about. And I'm super grateful that I get to do with these people because, man, I really believe that they're at the top of their game and they really are the smartest people. And I get to just be around them and and surround myself with their education and their their knowledge and the way that they're being. It's really interesting because I have a weekly call with a very good friend of mine. He's totally listening to this because he listens to this little monologue every week

and then we talk about it and it's dope, but he made it this week. But we talk about kind of what is the pond that you're playing in, right? Like if you're a coach, it's really easy to be the smartest person in front of the 10 to 20 people that you're, you're communicating with in your class. I think that the next level up is maybe being like maybe the manager of your gym or maybe you're a gym owner and maybe you have to be the smartest person and lead the best conversation to 300 people, 200 people, whatever, however many people are in your gym. Like you're in charge of that conversation and that education level. And you need to be able

to have a message that resonates with 300 people. It's a very different conversation than having a, a message that resonates with 20. And when you start to build out from that, I think it's really important to understand that you have to grow as a person in order to be able to carry out a message that's going to reach thousands, tens of thousands, millions of people. And what's interesting to me is the correlations. My buddy is a financial advisor and I'm a strength coach and run this podcast with really intelligent, fun, entertaining people. But the similarities between him being a financial advisor and me being a strength coach are so, so similar in that he's always trying to have a little bit better of a conversation with a more qualified client to provide a little bit better service.

And each day he gets a little bit better at that. And one day, instead of going from working with people that have a hundred thousand dollars or $500,000 to a million to 10 million. And as he gets better, he becomes more and more qualified to have a better and better conversation. So it's not so much about climbing the ladder as being able to affect the way that people think and have a better conversation because you're putting the self-work into getting better at your craft and honing that skill of communicating and connecting with people. And to me, I don't necessarily see dollars and cents in the way that a financial advisor would see it, but I see the way that I can affect tens of thousands

and hopefully millions of people over a lifetime on how to live a healthier, more well, more fit, stronger life. And that really is the culmination of continually trying to better my message and hone my craft of communicating. And the fact that I get to sit in a room with Galpin, Von Roffelder, Doug Larson, my main homie, that guy just, he's so smart. Like I don't have an opportunity to be bad at what I do I hang out with the smartest people they they inspire me to want to be better at it because most of

the time I feel like I'm the dumbest person in the room and that's the coolest position to be in because I'm just constantly learning constantly honing my craft constantly trying to have a better conversation so that I can influence more people it's not so much just about growing the show or growing a business or growing a name. It's about really diving in and doing the self-work to become constantly better every single time we put these microphones on to lead the best conversation, have the best message, and affect the most people's lives in the most positive way.

And I think that's really important. You should find out how big the pond is that you're playing in. You should find out if you're a coach, maybe what it would be like if you had triple the number of people in your class. If you're a gym owner, and you're still arguing about sets and reps,

maybe that isn't the most powerful message or the way to use your platform. Maybe there's a bigger message that you should be getting into and finding out how to really hone your craft and hone your message so that it resonates with more people. I think if we all just try and get a little bit better, we're all going to be able to affect this world in a much better place. That's all I really got for the message this week. Hope everybody gets into the program vault. We've had a huge two weeks over the last, we had a little sale last week, man, all the people showed up and it was super cool. I love, we have this awesome little shrug collective private Facebook group and the videos are rolling in. I really dig seeing all the people. Like,

I think you guys should know something that I love talking to you, but even more, I love getting to watch you guys lift weights in our little private Facebook group because I get to see the progress. You guys that are like really consistent in the group, man, I get super stoked learning about and watching you guys move and progress and understand just how beautiful the barbell is when you start dancing with it. Get over to the shrug collective.com backslash vault. There's 11 programs in there.

You're going to love all of them. If you have any questions on what you should be doing, you can hit us up at shrugcollective. Send me a DM on Instagram and I will definitely answer it because I like hanging out in the DMs. shrugcollective.com backslash vault. $47, 11 programs all the way through the CrossFit season, Olympic lifting, mobility, nutrition, meal prep, grocery list, you name it.

It's all in there. Your one-stop shop for everything. Shrugcollective.com backslash vault. I have to talk about my favorite company of all time right now, Organifi. I want to give a special shout out to the coolest lady at Organifi. Her name is Susan Brennan, and I'm going to send her this little read here because she's so radical. Truth is, Organifi does a ton for the Shrugged Collective. It does a ton for Barbell Shrugged.

We spend a lot of time on the road. We are traveling, trying to find all the coolest guests to bring to you guys. And without our sponsors, we just wouldn't be able to do it. Organifi, I literally take this thing every single morning of my life. The green drink is delicious. Most green drinks taste like absolute dirt and ass put in a blender. This one tastes delicious. And you get to save 20% on the green drink, the red drink, the gold drink.

Go do all the drinks. They're delicious. You need to get your vitamins and minerals. This is a really easy way to do it. I know because I do it and it makes me feel better every single morning. Get over to Organifi.com backslash shrugged. You're going to save 20% using the coupon code shrugged. Please get over there and do it. We love these people. They support us. We support them. We use their products. I take it every single morning. Organifi.com backslash shrugged and

get ready for the bro show. Talk to you guys soon. I guess. Welcome to Barbell Shrug. Bro Show. We're on a boat. That thing behind us. Dr. Andy Galvin was here a little bit earlier talking to our nation's finest about all kinds of things we're going to dig in today,

but we're here with Doug Larson, Dr. Andy Galvin, Adam von Rothfelder, and we are on this billion-dollar boat. I don't know if it's a billion dollars, but the bees roll well, and this is super exciting stuff. Well, technically we're on a barge right now. Billion-dollar barge. You're not making it sound as cool as it probably could sound otherwise. But there are two giant ships in the background.

They see these warships in the background. They just assume we're on one of those things. Did I ruin it? Should we start over? There's a gun right behind there. It's fully loaded. What's the biggest gun you have on your ships? What would it be called, though?

That is not. Five-inch gun, yeah. So we're on a giant five-inch gun right now. Just sitting on it. We all have our own one individually. You would be blown away at how you can get four people on a five-inch gun. Five is big for a crowd. Colton, this is when you CGI-in us on a gun.

What are you doing? Come on. Yeah, our boy Colton on the cam back there. So what was the big talk about today? We'll call it a keynote if we want to exaggerate even more. The keynote speech today was about? I don't think that's an exaggeration. I think that's what it was.

I like that. You spoke to the majority of the Navy today. Close. Yeah. The majority of the best. There were a lot of people in attendance. No, I was just very honored to get invited to come down and speak to this select group on the USS Champion.

There it is. And obviously by that name, that is the single best ship in the Navy. Obviously. Is it a warship officially? It's the best warship. A minesweeper. Minesweeping warship. If you're listening audio only right now, we're standing here with the CO who invited Andy to come talk,

and then Andy pulled us along for the ride to do a show while we're here, which has been a really cool experience. So thank you to you for inviting us out. So he had, I don't remember, I think it was maybe the book Unplugged or probably just hearing me babble on somebody else's show at some point, invited me to come down and talk to the folks just about general health, wellness, fitness, how they can improve all their things. A little bit of what I do is I'm kind of a catch-all person. So when I work with people individually, this is really my job is I don't just treat one area or tackle one approach. So I try to fix the human or improve the human.

And so I think it worked well in this context because I could address a lot of different topics at a reasonably deep level. We actually do a lot of work down here, and it's very interesting. Now it's all about you again. Just happy to go right back to you. No, what's interesting is when working with these tactical athletes, some of the stuff that comes up in the questions that I overheard, sleep on the boats, nutrition, things along those lines,

what are these guys dealing with on a daily basis that's just, I mean, it can't be great. Everyone's out to sea. There's no sustainably farmed animals getting dropped off a couple thousand miles out to sea. What? Maybe. I don't know. Yeah, I think you have so many challenges that are probably not that undifferent from what a lot of normal people go through as well, especially when you factor in young kids or irregular schedules with work.

And they're not getting consistent sleep. They're not getting consistent nutrition. So when it comes down to treating, my philosophy on all these things are do the least amount of different. So whether it handles all these things, I want to say, okay, what's the biggest thing we can change that requires the least amount of effort in these situations? Now, when I'm working with a professional athlete, I take a different approach because I have a lot more liberty. We can change 20 things at once because this is what they're doing for the lifestyle. But in cases like this, I generally say, okay, well, what's not just something we can do that works? Because that's where people end up chasing their tail a lot. And this is when you get on the next thing.

All right, so I'm on these 10 supplements. And then I hear another podcast with somebody else to talk about this next thing. I'm going to go do this. And they end up trying to do 50 different things at once. And if you listen to enough podcasts and you read enough blogs, you'll end up never stopping that. You're chasing something that you could get better,

something that you just start taking. And I react against that pretty hard and say, like, that's not sustainable because what's the next thing? The analogy I give here is with golf. None of you play golf. You don't play golf, do you, Adam? I mean, I used to. Do you play golf?

I was a six back in the day. Really? Yeah. Nice. I used to play some golf in high school. Six per hole? Yeah. I have some clients that are huge golfers, so I feel like I golf the amount of times

I talk about golf. You know this, and Anders, like, if you pay attention to marketing at all with golf, every single year they come out with new drivers. Got to. And every single year, this is the best driver we've ever invented. It goes 10% further. 10 extra yards. 15% straighter.

Perfect. Every single year. If you go, the new drivers are usually $500, $600. Last year's model is always like $150. So if I just buy in 2018 to 2017, which was the greatest ever invented, it's now $100. And this is exactly what happens in SMR. So you're buying the one. No, no, no.

This is the new thing now. And you're constantly upgrading with the supplement, the eating strategy, the sleep, the lifestyle. Well, at some point you realize realize maybe that's kind of bullshit. I don't know how many years in a row buying a $700 drive you have to do. You start to look like 10 Cup with all the things all over you. There's like these weird little hip-shifting things. Or like Roddy

Dangerfield in Caddyshack. The button pops up. Goofy pants. So it's trying to say, let's try to bite down on the mouthpiece, if you will, anchor our feet in the ground, and live through this little storm

of information that goes through and go, okay, what's probably the two or three things I can do at the center that will fix the most things? That's probably the biggest hanging fish, if you will so like a less is more yeah sometimes thought process well one thing i'm curious about um earlier we were talking about a six on six off six hours of work six hours of quote-unquote off time but you have

responsibilities during those off times so if that's your schedule if you're six hours on and six hours off and six hour off you have many things to do in addition to trying to get some rest and trying to get a workout in like how would you manage a schedule like that and be able to recover and and not just be a fucking zombie all the time i probably complain to my boss a lot terrible working conditions work this up the chain some sort of lawsuit demand extra compensation now turns out that probably won't work. Nope. Nope. He says no. CO says?

Yeah, no. I think it would be I'm obviously thinking on my feet right now because I've never done that personally. It's always hard to talk about things you've never actually experienced. I always feel like a bit of a charlatan. I wouldn't do that. An educated guess about where would you start with somebody

if your client came to you? The number one thing I would say is let's avoid the traps, which are we're going to figure out what works for you and what doesn't work for you. That would be the ultimate goal. Along the way, though, let's avoid the traps, which are let's not survive second by second. Let's not do, okay, I'm exhausted, so let's take more caffeine.

Let's take more stevia. Let's take more nootropics, right, just to get through the day because that eventually is going to lead you to, you're going to feel better. You're going to perform better, right? You're going to be in less pain and suffering, but that eventually is going to lead you in a position that's going to be far worse, right? It's just going to make the situation work. So let's make sure we manage any of those augmentation strategies

so we understand when we do them, when we don't do them, and what are the potential consequences. Like Brian McKenzieinsey and i say all the time like there's no free passes in physiology everything comes with consequence and so if you have to have a nootropic to get through your day every single day you're going to pay for that if you have to have caffeine to wake up every day you're going to pay for that so i would just my first thing would be let's be careful of getting yourself into a strategy where we're relying too much on things that we probably shouldn't have to have under less than ideal circumstances. And that would be my first strategy.

That's kind of the same concept in baseball where they play a game every single day and they can't recover, especially if they get done with their game at 10 o'clock at night and then they go out and they party until 2 in the morning and then they're back to having to practice and then compete again the next day and it just goes on like that every single day they start off with energy drinks and yep and you know and energy pills and greenies yeah anything to like get to get a little boost in energy yeah and then inevitably what inevitably what happens is even though they have energy they're not actually recovering not even close those are those totally different. Like feeling awake and actually having, you know, muscle, joint, tendon, et cetera,

recovery is totally different. So then that's where they end up actually graduating onto steroids because the steroids help them recover when they have to perform every single day. So, yeah, getting yourself into a trap like that where you're not sleeping as much as you possibly can, different situation with the six-hour on, six-hour off thing thing like that's tougher than the baseball schedule yeah as far as getting some sleep i'd imagine but but falling into the trap of trying to handle these problems with with supplements or energy drinks that type of thing is is a losing battle yeah it's the same thing along with that or an association would be adderall yeah right so it's like all right i'm

focused so let me get on the adderall that totally happens in also. They go to amphetamines before they go to steroids. Absolutely. No doubt. And the same thing, actually, I'm working with an NFL player right now, and that's the primary. Like when I have the first conversation, you sit down for like an hour, and they just start dumping. And you're like, okay, and they just, oh, this and this. And it's like they give you everything, and you're like,

you're trying to wade through everything. And it's like, okay, oh, you're on eight Adderall pills a day for the last six years. Got it. Yeah. Like, now we're going to start managing that. You really need all eight. Can I have two of them?

Yeah, right? Yeah. Hook it up. It's amazing. I'm on a Vegas vacation every day of my life. Can we barter service for Adderall? I'll tell you that's wrong. You hand the extras to me.

It'll be cool. Yeah. You should really get off those and give them to me. I'll tell you that's wrong. You hand the extras to me. It'll be cool. Yeah. You should really get off those and give them to me. I'll hold them. Now, so things like that, yeah, like those are always a problem. There's consequences to all that. Sure. Not to say that.

There's no free lunch. There's no free lunch. Yeah. I mean, it's incredible. I mean, like you said, you'll sit down with somebody and in less than an hour, they basically just tell you almost every guilty thing that they have in their cabinet. And, you know, usually, I mean, even for me as a coach, it's usually it's amphetamines of some sort, right? And I find that they don't feel as if they're addicted to it, and they just, like, jump to the next thing, you know?

And they're always like, oh, what do you think about this thing? And they're always bringing the next supplement to me, you know next the next piece of you know research that they found on intermittent fasting or whatever it is and then like with this nootropic so when you're when you're seeing that what is the first way that you like take that and kind of squash that with somebody like like because everybody's psychology is different and like that reasoning with them sometimes is it's not about education sometimes yeah i don't treat it the same with anybody yeah uh because it's a very good point i mean i ask this question all the time like are you you think you're addicted to to the the adderall no no no i just get super

fogging in my head i can't think if i don't have it right sounds like an addiction yeah just can you function on day without a no no not, no, no, not at all, but I'm not addicted. Yeah. Right. Okay, great. So there's a problem. I honestly – this is what I do with every single person I've ever helped. I really genuinely try to listen. And I listen to the other things behind that as well. And then like in the NFL players' case, I won't name his name because I don't love him, just for his own sake. But he's kind of one of these guys that's on the fringe of making a squad or not making a squad.

Been in the practice squad the last couple years, and if you don't know the NFL practice squad, you make a living but not a good one. If you make a day on the active roster, like, you're 10Xing your income or more probably, right? And this is now you're talking pension plan gets starting to play, and, like, your future is different. If you can make it on an active squad for three years,

then not be on an active squad. What's league minimum these days? $250,000? Yeah, it's probably usually. It's like $300,000, right? Yeah, it's $250,000, $300,000. Last time I checked. Practice squad guys are like $50,000.

You get hit by him, who's making twice as much. Ten times. Yeah, yeah. In some cases, 50 times or whatever. And then once you're depending on sort of this stuff, and I haven't cut up CBA, but two or three years in the league, you're on pension the rest of your life. So it's a huge deal.

And after a few years, after four or five years, you kind of get given up on. So if you haven't really made an impact, they just go like, well, if I'm going to take a chance on two players, I'll take a chance on the rookie and see if he develops. I've already seen four or five years here, you're not going to develop. So there's a tremendous amount of pressure on him this year in particular. Or there are guys that are in contract years.

Like it's a lot too when it's like contract year. They come up, okay. And I really listen. And if they say things and if I hear language, the direct language or the subconscious language, they're like, they're not going to give up the Adderall. I'm not even going to preach it. Like I'm not even going to bring it up. If they bring it up, what do you think? Should I come off it? Then I'm going to give up the Adderall, I'm not even going to breach it. I'm not even going to bring it up. If they bring it up, what do you think?

Should I come off it? Then I'm going to have a conversation. But if it's not even like a go, I'm not even going to try to get them to come off. There's no way to win that. You've got to pick your battles. Exactly right. It's like the two-year-old, right? There's something you're going to choose to fight,

and something you're like, fuck it, just let him eat the cookies. I don't care. Or have an avocado in his hair. Talking about professional athletes or tactical athletes that are on the six-on, six-off thing, when we're dealing with people that are living in the real world, there's a lot of second shift employees or people that are working the graveyard shift, and it is freaking miserable. I've done that before where I'm going 6 p.m. to 6 a.m., and then you get out.

I remember the first couple weeks of doing it, and I was like, I'm going to get to the gym, like, after work. No, that crap sucks. That ends very quickly. How do people manage that in their being, like, if you get off work, like, you think about somebody that works until 10 o'clock at night. They're basically throwing, like, a concert at night, whatever job they're at. Their stress is through the roof.

Then they go home. You're not falling asleep until 1 o'clock. It may work for a couple weeks. But what do they do nutritionally or for energy that, you know, they may not. Like instead of taking the Adderall or taking, you know, two 40 ounces or whatever it is of Starbucks. How do we get through that? The one is going to sound a bit repetitive, but it's a fun story. And then we'll go to the funner part, which is like the training aspect, what I recommend.

And we could all wrap on that because we could all have probably equally good ideas on training. But the one thing that I'll go back to is don't fall into a trap. And I'll give you an example. I had my students in my nutrition class. They have to run a self-experiment. They have to change something significant about their diet for diet in the short-term class of 21 days. So a lot of them will try a whole new diet plan, and three of them decided to go from 8 to 10 servings of caffeine a day

to no caffeine for 21 days. And you go through the first week or some period of terribleness, right? And I had them track their sleep every night, track their bowel movements, track mood. And one of them went overboard, and she tracked how had them track their sleep every night, track their bowel movements, track mood, and one of them went overboard and she tracked how many times she woke up a night, and when she woke up, how tired she felt,

tracked that all the way through. After the first week, all of them hit eight hours of sleep consecutive in a night for the first time in their memory. And then within that, after the next week, they all were sleeping eight straight hours with no wake-ups consistently after only a week of no caffeine And they came off it pretty good

And so my first answer that is I'm telling you I promise you if you just don't fall into those stimulant traps You will be fine because you'll start to realize when you're tired you have no problem going to sleep She also tracked how much time it took her and her memory from when she got into bed between the time She got actually got into sleep. Tracked all these numbers over time. And when you plot this stuff out over only a couple days, it's so clear that that shit is going to be a short-term win and it's a long-term loss.

Have there been any studies in which, like, we're just putting people in dark rooms to see how long it takes to catch up to sleep? Yeah, you know, I can't speak too eloquently on that because I've heard, actually I heard this from Mike Bledsoe, so really be careful. Yeah, yeah. Trust him.

I don't trust him. This is kind of like an old folklore one. I don't know if this is really true. This is not my, you have to bring on. I always just wonder that. Like, if you just gave me nothing to do. But the classic story is you move to like 12 to 14 hours really quickly.

You start sleeping 12 to 14 hours. That sounds baller. Until a couple of weeks, and then you go back down to do. But the classic story is you move to like 12 to 14 hours really quickly. You start sleeping 12 to 14 hours. That sounds baller. Until a couple of weeks and then you go back down to eight. So Kirk Parsley actually said this on the show at one point, if I'm not mistaken. So Google him and the last show that we did with him. If you have a kid though, there's no way

even if you're in a dark room that you're going to sleep that many hours. Not even the fact that the kid's there. But you have like these external stresses even yeah well the sleep still i mean is that yeah i know yeah yeah that's interesting yeah so kirk's awesome he's a sleep expert he's a medical doctor a former navy seal and uh if i remember correctly he you said you said the majority of it just now like whenever they do studies where they put people in a dark room like in a cave or like there's there's no no days and nights and all that just to see like what happens when you remove all the external cues how long do people sleep if they're already in some

type of sleep debt which most people are in some capacity yeah they automatically sleep for like 14 hours if there's no alarm clocks and there's no one waking them up and there's they have nothing telling them what to do so to speak and there's no distractions they them up and they have nothing telling them what to do, so to speak, and there's no distractions, they'll sleep for about 13, 14 hours for like the first couple days or like a week. And then everyone regresses to seven and a half hours is like the average. So we always say eight. That's close enough. But if you're caught up on sleep, then seven and a half hours is about all you need. So like with the example of the six and six, maybe you just got to find a way to get to a total of seven and a half

would be one way to do it. And there's a couple of things within that. You have to be careful. Don't fall into the trap of, oh, I'm just going to not sleep Monday through Saturday and I'll just catch up on my sleep on Sundays. Like, that doesn't work. That was a week of sleeping for 12 to 14 hours. That's what caught up on sleep means.

Not like I slept in Sunday. So I don't want you to hear this and misinterpret like, oh, okay, that's great. That's what I do. sleep means. Not like I slept in Sunday. So I don't want you to hear this and misinterpret like, oh, okay, that's great. That's what I do. So I just trash myself Monday through Saturday. I get home from the bars at 4am and then just sleep until noon. I'm caught up. No. We tried it. We tried it for years. It doesn't work. But it's actually what I was talking about with your crew earlier is I actually think it's good for you to go through some short-term sleep deprivation. It's probably good for you to challenge that system. The problem is most people live in slightly underslept, chronic sleep.

Yeah. I'm slightly overfed, slightly under-nutrient, slightly under-exercised, slightly underslept for a long time. And we don't have enough variation where we're swinging back and forth between extreme hunger extreme thirst extreme cold extreme hot really really trained and then back this is basic periodization and i just took this idea from strength and conditioning right and just said well let's apply this to the rest of our life and i think it manages very well there so i think going through a short-term amount this is exactly what i said is yeah going through a short-term bout of six hours on fine great but now we've got to match that with five or ten days of excellency yeah not two days right so let's find our shift or whatever we're gonna have to be when we rotate

off of that if we can we've got to match that with recovering then i think we're gonna be fine so how do we do that with the training piece and getting to you know second shift third shift people that are trying to just chase one, health and wellness, and then if there is a performance piece with professional athletes that are literally playing baseball until 11 o'clock at night, shower, get home at 1, and then shit, now I've got to go to bed.

That's not an easy thing to do. Your rhythm is completely off. I think the obvious answer is time. You just make those training choices as time efficient as humanly possible. Yeah. If all this is like a stress, so like the little bit of lack of stress that you can get, the lack of sleep that can develop the stress or like the stressors from like the working out,

obviously we have to look at stresses like this large compounding pool, right? So if somebody is under like less less sleep you know higher intense work conditions at that moment you know maybe working out isn't the best thing to do at that right like obviously very good or like right or like you know people who are in this high stress environment and they're stressing themselves with a crazy diet that is you know and you know intermittent fasting doesn't have to be crazy but some people kind of take it that way where they're, like, calorically super low, and they're not eating for hours, and then they're getting yelled at by their boss, they're stuck in traffic, and then they go and crush a two-hour cardio session.

Yeah. What do you say to that person? Yeah. Other than stop. Two hours of cardio. Yeah, dude, I mean, I worked out of Bally's as my first job as a trainer, and I just remember people sitting on like a stepping machine for three hours. Yeah.

You know, and nobody could tell this person to stop doing because nobody cared then. There's more to your physical practice than just exercising hard. Yeah. That's what I would say is, okay, maybe if you're that person who's addicted to training every day, can we make it a move better day today? Can we make it a recovery day? Can we make it a mobility? Whatever thing we have to be.

Can we just practice? Can we go there and practice, get better at skill development? Are we going to leave the gym and not be tired at all? You may not break really a sweat at all after you're good and thoroughly warmed up, but you just practice moving better. That pays dividends. So if that person is like, I have to work out today, okay today okay fine when the answer is really like we needed just a day off well i'm gonna make an assumption that that person whoever that is is is operating on a calorie mindset like

i'm working out is to burn calories you burn calories by by doing some type of movement for a long time and that's like all they're really focused on. They don't care about, like, skills and developing, like, adequate movement patterns. They just think, I've got to burn more calories than I'm eating so I don't get fat, and so I'm just going to sit on a stair stepper for three hours, and that's just what you do. Yeah, so fair point there. Two options on that one. Number one, it's far easier to not eat.

It's far easier to eat less calories. Way easier. Way easier. Bingo. If you start actually looking at metabolic numbers, you're not burning 1,000 calories on the stair stepper or on the elliptical for 30 minutes. Even if it says you are, which it might.

It probably does. It's not even close. You burn like 100. It's so motivating, though. And that Starbucks lollipop cake thing or whatever the shit that thing is. We're talking about this again.

Every time I go into Starbucks, I see these little cake pops. I'm like, who the fuck buys these? Two dollars. It's a ping pong ball cake. Have you ever had one, though? No. He's the guy. You voted for it.

Is that the stick in your pocket right now? My kids wanted one, and I was like, okay, sure. Yeah, that's what it was. I took a bite of it, and it was straight crack. I was like, oh, yeah, delicious. Yeah, I mean, it was a nibble. 188 calories later. Yeah.

There you go. So the easier answer is that. The second easier answer, of course, that most people are privy to now is, you know, interval training, higher intensity stuff is per unit of time, it's as much more efficient. So just work harder. If you only have literally 20 minutes, fine. Just go really hard for your 20 minutes. I mean, if you look at Marty Gabala stuff, if you want to look at cardiovascular adaptations,

you can see that as little as three rounds of 30 seconds as hard as you can. Three times if you're fairly unfit to kind of just like moderately fit. you can see that as little as three rounds of 30 seconds as hard as you can. Three times if you're fairly unfit to kind of just like moderately fit. So you can get benefit. Those are very hard 30 seconds. Yeah. But it really doesn't have to be that time dependent if you don't want. If that is the unit that you've got to fix is time, it can be done in other ways.

And that will burn you as much calorie. And long-term fat loss is generally enhanced when you compare unit to unit higher intensity versus lower intensity is there a direct relation to time and stress so say you like you said if you could do like a 20 minute intense workout is that going to be like that much less stress than a one hour workout that's moderate could you like would there be like a is there like a certain amounthour workout that's moderate? Could you, like, would there be, like, is there, like, a certain amount of time based on, like, hormones? I think it'd be really tough to... The one hard part we have about those two paradigms

is you can't ever volume equate. Got it. It becomes really impossible. Using calories as a metric for volume is not really a good placeholder either. Right. So I think it'd be really difficult to get into. I mean, your basic point, right, and you brought this up earlier too,

which is I think we do a disservice by teaching people body systems as a pedagogical tool. And I think I talked about this last time on the show that I don't do that anymore just because I think it puts people in the wrong position. I don't teach skeletal muscle and then the nervous system and the cardiovascular system. People don't really understand this. I also don't teach aerobic system versus anaerobic system. It makes people think that these things are separate.

When they are, we've all heard this, right? It's one functioning unit, but people really don't grasp that idea. They still think of them as separate parts. And stress is the same way, right? So we have to think of them. I teach them as one functioning thing. I never tell them anything different. So I don't think about them as being anything.

I don't tell them that, oh, when you do this, it's aerobic. When you do this, it's anaerobic. And so when I don't do that, they don't ever think that way because that's not how it works. So, I mean, you can think Eddie Jo probably talked about that, right? The same kind of concept, the aerobic versus anaerobic thing. It's not functioning like that. I really dug the piece that he was talking about with just managing like a sunburn is

the same as managing the stress on your muscles. How long does it take you to recover DOMS is nothing more than getting a sunburn to the tissues. Different, but same idea of recovery, how long it takes for those cells to turn over, just simplifies things. This is what happens when you bring in Fullerton people. Smart people! When we get into nutrition, though, these people on these boats,

they're out to sea. In these jacked-up schedules, is there a way that they can kind of manage? Is it a macronutrient, being slightly under? I feel like the amount of stress we talk about and how they're able to manage that is a systems approach and it's probably not just you know yes their schedule sucks but how can they fuel themselves is it a higher carbohydrate piece higher fat piece longer sustainable energy you're rolling your eyes i don't know like I don't know. I don't know what the food's like.

It's probably not great, is it? It is not great. We have an official word. That was very well said. I would not like to go on record, but it sucks. So, I mean, that would be my first piece is not worrying about macros or any of that stuff, unless it's like, oh, there's no protein on board.

Then I'd say, okay, then bring that up. And my guess is they have that or they bring it with them and they can bring their own protein stuff. So it's probably fine. I would default to, okay, are you going to get fresh? Well, probably not. Like, are you going to get fresh kale? Guessing that's not going to happen. Like, you're on a boat in the ocean for months.

Like, this is not going to – like you're on a boat in the ocean for months like this is not going to or a shift or whatever so the quality piece to me would be much more impactful than anything else is trying to do what you can to manage quality i don't remember the exact study but this was years ago that i that i heard this but it was something along the lines of sleep deprived people almost always eat more carbohydrates than they do when they're not sleep deprived or people that are that aren't sleep deprived when they make those comparisons so that's probably one thing to consider is knowing that if you're in a situation where you're going to be sleep deprived that you are automatically going to gravitate towards refined carbohydrates and sugars just as a natural consequence whether you want to or not people just tend to do it so understanding that's the case and then actively

you know trying to prevent that by just saying, okay, I'm having this craving. I know this is what typically happens. I'm not going to do it, and I'm going to go eat something that's higher protein, higher healthy fats, et cetera. That's what I call my G.I. Joe rule. Remember G.I. Joe, right? What's half the battle?

Knowing. Hey. Yeah, this guy watched cartoons when he was a kid. I didn't have the G.I. Joe reference. I'm sorry. Are you kidding me? That's why I gave you that stupid look like, someone save me. I don't know. What does G.I. Joe reference. I'm sorry. Are you kidding me? That's why I gave you that stupid look like, someone save me. I don't know.

What does G.I. Joe do? Will we get thrown off base if we toss him off a rail real fast? We'll get him back real fast. All credibility is gone now. But, yeah, your point's right. That's my trigger for sure. I'm very, obviously, very good with nutrition. When I'm tired, that's my thing.

Usually when i come back from travel i'm like fuck it let's get pizza like let's do this yeah the sleep thing is for sure my one i'll notice every time i want something shitty i'm like oh shit that's because i didn't sleep at all last night yeah so that's that is very sensitive for me pizza on sleep deprived or sleep deprivation is critical tastes so good. Amazing. That sauce, a little fat, a little carb. You can eat more, too. Like, the tireder you get. Like, you ever do the thing when you fall asleep on the couch for five minutes and you wake up and you grab the last piece of the box and then you eat it?

I was so full five minutes ago. Now I'm awake. I'm hungry again. I was listening to Dr. John Berardi, and he was actually talking about food quality. And he actually talked about the differences obviously with like organic and everything but he brought up you know using like phytonutrients you know so like greens energies

and how some of these can be very comparable to like not getting the freshest things and like that the differences in like the blood work weren't actually that different between eating these fresh veggies and having these greens

drink something from Organifi, like the greens energy. Well, who's John Barney? What has he ever done? Yeah, yeah, yeah. He doesn't know nothing else. No, I mean, you have to be careful there, but I would fundamentally agree. Yeah. He has this saying, like,

consistency, not novelty novelty leads on common results and he kind of just talks about how like if you can't have this consistency in the sense of like this fresh food well here's like the science that kind of went behind like if you actually supplemented your protein with supplements you supplemented you know with veggie you know based things blood work wise not totally different. Not that much different. The only issue I have with that is bloodwork is not necessarily a good surrogate. Yeah. Right. So be careful

there. In other words, I don't want people listening to be like, you know what? That's right. I don't want vegetables. I'll just take my green, my green thing, then I'm good. I'll just eat pizza, and as long as I get my green thing in. Adam told me it's the same thing. John Berardi said the same thing. It's not the same thing. The more and more we learn.

I think I said this last time. I can't remember. But look at Graham Close's work with vitamin D. Graham has done the most work with vitamin D and came out last year with a new paper. It was like, oh, fuck. I think we've been measuring vitamin D wrong the whole time. Great. So now what's your blood work look like when you measure the retina?

Now it turns out there's a big difference, or there isn't. I don't know, but the tests are not perfect. They're extremely flawed. The same thing with the gut microbiota test. Any of the blood work stuff we're on, I mean, most people have heard of LDL. Oh, no, it's the particle size. Okay, we get that now. We didn't know that a few years ago.

So we're only as good as the tests, and the tests are not very good yet, and they probably never will be. So we have to be a bit careful and saying well it's the exact same thing and that's i'm sure that's not what john said yeah yeah not the exact he just similar and but i'm saying that i guess it's like anyone at home that thought they heard totally yeah you did not hear that john is warning there's definitely some value there but it's only one component of all the possible things you could test like even even just like blood markers not even counting microbiome and other things you could test like even even just like blood markers not even counting microbiome and other things you could test there's like 2300 different markers

you could test in your in your entire metabolome we only test you know 20 or 30 or 100 or depending on the test you take like it's only a fraction of the total things that could potentially change and even if those things are changing we still don't really know what it what it all means no clue no clue at all generally we're so lost with that nutrition. The other stuff I say all the time is like, okay, we don't know what to test. We don't even know what that stuff means. And we don't know what's good. I don't know what's good for you.

I don't know where your blood work should be at. And anyone that says anything different, like, that's a lie. I don't know. Those normative values are not based on really what you look like, not based on your heritage, all those things. So we have to be very careful with that. And it's almost like sometimes it's better to just leave the testing alone and say, okay, we probably know eating vegetables better than taking a vegetable supplement.

Dude, all the normative value stuff, when you're looking at blood markers or something similar where it's very intangible, it's like you're looking at LDL particle size and you're like, oh, you're within the normal range you're fine you're like okay great this is awesome yeah but if you if you take it out of that context you put it into the physical world and you say okay well what's the average mile time i've said this on the show before i think the average mile time between you know someone like the entire population the range is going to be like five minutes to 20 minutes and so if you go do your mile time and then you go to your doctor say i got a mile time it was 1650 they'd be like five minutes to 20 minutes. And so if you go do your mile time and then you go to your doctor and say, I got a mile time, it was 1650.

They'd be like, oh, you're within the normal range. You're totally fine. You're fit. Get out of here. It's like, well, okay, I'm not dead. And I'm within the normal range. Certainly some people are worse than me, but that's far from good. It's not close to good.

Also on that note, with physiology, there's a clear better or good, right? I ran five minutes versus eight minutes. That's better. I'm healthier. But with blood, there's a clear better or good, right? I ran five minutes versus eight minutes. That's better and healthier. But with blood, that's not the same thing. We're going to get into this when we get back. We're going to take a little break. More with Andy Galpin, who made a living out of just saying, it depends and I don't know.

That's why he brought me on board. We'll be back in a second. That was rolling too well. I couldn't cut anybody off. Shrugged fam, hope you enjoyed the pro show so far gotta give a shout out got thrive market been sponsoring the show for the entire year we love them i love getting the sweet package with all the delicious organic ingredients. Everything is nice and fresh, shipped right to my door. We've got an awesome deal for you guys. 30-day free membership, $60 in free organic groceries, free shipping.

I love it. If you are on our email list, you probably read the sweet story about how my peanut butter consumption is a bit of a problem in the household. My wife bought two peanut butters from Thrive Market in the last time we did the peanut butter. She wrote my name on one and her name on the other, just like in college, because you got to protect your peanut butter. I eat way more. I didn't know how much more when I got to the end of the week and all of my peanut butter was gone because Thrive Market puts together the most delicious organic peanut butter that exists.

And I thought, she's probably at least halfway through her jar. No, because she doesn't have a peanut butter problem like I do. Two scoops! What's wrong with her? Shouldn't there be more peanut butter gone? Luckily, Thrive Market is here. I've got a lot of peanut butter coming to the house to keep me fueled. Their peanut butter is delicious. You can get your peanut butter from thrivemarket.com backslash shrugged. You're going to get a free 30-day membership, $60, and free organic groceries,

and you're going to get some free shipping. So get over there. ThriveMarket.com backslash shrugged, $60 of free organic groceries, 30-day membership for free, and then you're going to get some free shipping. Also want to give a shout-out to Onnit. to on it really dig on it loved hanging out down there i love the fact that i get to take some alpha brain every single morning you hear how excited i am about this right now yes alpha brain alpha brain keeps me moving throughout the day the melatonin keeps me down at night. It's a beautiful combination. I'm perfectly just riding all the waves of hypedness right up until the last bit of the day, then back down, go to sleep, perfect eight hours,

and then I get to come back and do this whole strength conditioning thing again. It makes me happy. My life is fulfilled. I feel good every single day. Go to onnit.com backslash shrugged. You're going to get 10% off all products, and you're going to get a free seven-day trial. That's 14 pills of AlphaBrain, the leading nootropic on the market.

We can't wait for you to try it. Make sure you get over there. Onnit.com backslash shrugged, 10% off all products, and a free seven-day trial, 14-pill bottle of the leading nootropic alpha brain on it.com backslash shrug back to the bro show oh that shoots out my show to the lake party with this thing yeah fog bell shrug tubing adventures coming to a show near you. Before we went to

the break, you were talking about blood work. I don't remember exactly what we were Norbid values, running 16 minute miles, doctors saying you

were healthy. You know what? They don't know what happens in the mid show. I remember. That gets edited out. Yet again, I will do

your job for you. Thank you. Thank you. Did I bring the energy though? No. Damn it. You brought the good looks though. I love it. That's, I will do your job for you. Thank you. Did I bring the energy, though? No. Damn it. You brought the good looks, though. I love it. That's what I'm here for. And the fragrance. The wind is blowing at his back to me. Beautiful.

It's good. If you can't smell me at home, you're missing out. Scratch and sniff. Doug was talking about how running a mile is, if you run a five-minute mile, it's better than a 20-minute mile. While we would grant you that, you'd be healthier, right? Blood work would not be the same thing, though. And that's a major concern.

It's just because you have increased your LDL or lowered your LDL. That's not necessarily a better thing. Physiology has no free pass. Hormesis and other factors tell us we have curves of toxicity. And we can extend this to vitamin. We can extend this to any real part of physiology. But most of the time, there is no more is better, less is better thing. It's usually a curve.

So there's some level of toxicity or bad. And then if you get more, it tends to be better. But if you get too much, it tends to go back to being worse. And if you keep going, it tends to be toxic. So we can use any example you want. We will pick, since there's a lot of wind blowing right now, we'll pick air. Air seems like a good one. How much air do I need in my blood?

Well, that's exactly the question, right? So oxygen is a very good example. I don't think any of you are willing to go 15 minutes without it, right? So if you were out of air and I gave you a little bit of air, that would make your situation better. If I gave a little bit more, it'd make it better. If I gave a little more, it makes it better. But if I keep going, oxygen is the most toxic thing on the entire planet. It will fucking kill you.

There's no difference here, right? That's a hermetic curve. That's a very basic thing. Everything has a toxicity, though. So water is the same thing, right? If you're dehydrated and dying of thirst and I give you water, that makes you better. I give you a little bit more water, it's even better. But there's a thing called hyponatremia where if you drink too much water you can die

from that so everything has a curve there in physiology the problem with blood work and all those things is that exact thing is that if we don't know what normal is i don't know where you are at on that curve and so really it's just a guess it's an experiment and your ratios are going to matter too it's not so you can't just silo one marker and say because it's a certain number that's a good thing it depends on all the surrounding numbers that have an effect on that number are at as well yeah i think instead of thinking of of whether we're talking about an individual marker in our blood or a protein or a signaling hormone whatever it doesn't just do one job like we tend we personify physiology, and that's not the case. So testosterone does not cause muscle growth.

Testosterone is just a fucking molecule. It's just a molecule. It does a bunch of different things. If you put it in a bunch of different media, it will do different things. It has more than one action. And so when we tend to personify them and say, oh, this does that, no, because when you mix up the Maloo and you change that, it has different functions. Just like water is something you drink.

No, water is water. You can drink it. You could do different things with it. It could be a lubricant. It could manage temperature. It's not a good lubricant for the record. You ever try to have sex in a hot tub? Discosity. It just doesn't work. Too much viscosity.

You can do it. It's possible, but it's not a lubricant. It takes a minute. Boss, is water a lubricant? See? Thank you very much. It depends. The guy that runs warships, Doug, he knows more about lubricants and water.

He's had sex in the ocean before. It could be an insulator and a conductor. Yeah, it's all those things, right? It has multiple functions. Physiology is really hard because when you think of it like this, imagine that there's water in a bowl in front of you. And you take your finger and you put your finger in that water. It doesn't just change the molecules you're touching, right?

It changes the whole picture of the landscape. You push your hand in there, it moves over. Now that bowl is a different shape. That's how physiology is. When you move one part, it doesn't just affect that part. Everything else changes around it. So when you move two parts, now multiple things, and that's an exponential change. So just like you said, we have cross-reactivity between everything, hormones, protein, signaling. All that is cross-reactivity. This is why when you have multiple vitamins, there's an interactive or a blocking effect so some vitamins

block other vitamins they enhance absorption of other minerals right another is why we can't just live on taking exogenous hormones and minerals and not think we're paying any consequence everything matters so everything is everything like that it is it is extremely complicated if you look and google a map of say signaling activity you can see like a dumbed-down version where like, okay, AKT signals mTOR, which signals muscle growth. Kind of. If you look at the actual picture, there's 10,000 different signaling molecules that are responsible for that whole train.

You just got the dumbed-down two-step version. And then when you move one and you don't realize, okay, actually AKT signals 85 other proteins that do growth and it signals 30 that do muscle breakdown and it does 80 that do nothing else related and it signals 7,000 that do nothing related to that at all. You realize it's not a simple picture as that.

Now that you're all disinflated. Holy shit. You just said a bunch of things. That as well as you're like, well, fuck now. Actually, there's something that i've been meaning to ask you uh off the show but i was asking on the show that you post on social media a while back uh and i know you've mentioned this potentially on the show before about like where where does your fat go when you burn it like does it just vanish into thin air like what what

happens to it and you post an article that kind of that sums it up um but i hadn't actually read the article what is it what are the article that you posted on social say and is it different than what you normally are talking about so i would actually recommend people go read it it's on cnn you can see it on my instagram or any other place you want if you google around and what i liked about the article is they're the first person or the first place i've seen where they actually put numbers behind this and it tends to make it very tangible. Most people, this is basic exercise physiology. You remember being taught this. I remember sitting in the ex-phys class, so this is nothing new and organic to me, but when you start walking through the ways that you expel waste, oftentimes people don't realize that fat is lost through air. You

breathe out your fat, right? So the quick answer is you breathe in O2, right? It goes in, you breathe out CO2. The difference is carbon. Well, what we don't realize is carbohydrate is a chain of carbon, and fat are chains of carbon. And so when you exhale, waste, the end product, Eddie maybe have covered this when Eddie Joe was on, but the end product of all metabolism,

whether it's carbohydrate, fat, protein, is three things. It's water, ATP, which is a thing you use for cellular energy, and carbon dioxide. So at the end of the day, it's all coming out as those three things. And if you're fully metabolized, that's it. That's your only answer. So when you breathe out fat or when you breathe out carbohydrate, it doesn't really matter. It all comes out as CO2. Well, carbon has a weight.

So if I breathe out more carbon than I breathe in, I lose that amount of physical weight. When I do that a lot, I literally start to weigh less on this planet. The cool part about the article is they broke down numbers. So they said, okay, the average person breathes this many times throughout the day. They breathe in this much air. It has this much carbon in it. It weighs this

physical, this actual amount. And it walks you through, this is how much you breathe at night. So this is how many pounds you lose at night. And people know this. Fighters know this. This is the drift, right? You go to bed at night. You wake up in the morning.

You weigh a kilo or half a kilo, depending on the person, sort of a lot. This is why, because you're breathing out CO2 the entire time. This is how many breaths you take. And so it walks you through all these numbers. It's a really interesting article. I have an hour or more lecture on my 55-minute physiology series on fat loss where it walks you through this whole thing.

Actually, people like the part where I walk you through the circle of life and I explain to you how it goes in the atmosphere, what trees do, because we all know plants do the opposite, right? Plants breathe in CO2 and breathe out O2. They keep the carbon and so they get bigger.

And then what do we do to get the carbon? We eat the plant, right? And that's, like, what people don't understand is... The middle man. Yeah, it's a circle of life, right? And I walk you through it, and you're like, oh, shit, it makes so much sense. And this is why you can do anything to lose weight, as long as you are ingesting less carbon than you're exhaling. Is that kind of where they base the science off of, like, with the Buttega method, like

breathing and talking about how they, people talk about, oh, that's great for fat loss. I don't know what that is. It's like control pause. Control pause, it's another form of, like, breathing, the Buttega method, where they would do, like, these control pause breathing, you know, I mean, with all the breathing that's out now between whim and, you know, two-stage and all this other type of stuff, holotrophic breathing. They talked about how, you know, breathing in, hold, exhale for X period of time. And this was like a great way to increase fat loss.

Yeah, no. But yeah, yeah, yeah, yeah. I just wonder if that's, but like if they're saying if that's like some kind correlation where, like, oh, since you're exhaling, you're getting rid of fat. If that was, like, where they were trying to go with this. I don't know. And some parochial understanding when they formed this. It's the right idea. It is breathing.

Right. For sure. That's where you get it out. If you're going to lose it, it has to be through breathing. That's it. So breathe more. Yeah, right. Yeah.

I mean, small amounts do come out in other places. But, yeah, that may be what they're probably getting at. And that's not the wrong idea. But the problem is when you're holding, you're not exhaling. So it doesn't really matter. It's going to equate in the back end. What you have to do is put yourself in a situation where you're not consuming as much carbon, which means you're not eating as much.

Or you put yourself in a situation where you're hyperventilating. Right? And what happens if you hyperventilate? Pass out. You pass out, right? I was like, wait, something special here. From T.I. Joe to the passing out part, I'm just off.

Can you think of a situation in which you're hyperventilating and you're not passing out? Yeah. When you're hyperventilating and you're not passing out? Yeah. When you're exercising? Yeah. And this is why, right? This is why you exercise to lose weight is because you put yourself in a situation where you're hyperventilating. Yeah.

So I always get this question, like, so if I just sit around and hyperventilate, like, will I lose fat? Absolutely, you will. Your heart rate's gonna go up metabolic just basically caused you you have a really sore neck something will happen yeah turns out this is not very effective it's a very bad way to get yourself to breathe more often just exercise you'll breathe more often that way yeah so in your studies have you seen a correlation with like um the metabolic system like more fat loss with as you change people's breathing like uh with some of the fighters you work with with the weight loss have you been able to use breathing as a tool during their weight cuts or cna no no it would the the numbers are

so marginal got it it would take it's a long-term thing, really. Again, like we talked about earlier, it takes a lot of breath to breathe out 100 calories. Right. It's just a lot easier to not eat 100 calories. So all the weight loss from those folks comes from nutrition. And they've got enough training shit. I'm not adding to their plate. Right, right.

If we can get them to do breathing stuff, that's already a chore. Yeah. And getting through that whole weight loss process is usually such a stress that I'm trying not to add. That actually goes back to what we were talking about earlier where in this game, whether you're talking about a professional fighter or the person working the six-hour on or the parent or whatever,

it's not about choosing what to do. It's oftentimes choosing, I'm not going to do these things because you have infinite things that you could be doing we all know we could be doing more of and then the list would go on right and if you try to do all those things it's a fail game you're never because then the next thing is going to come up here shit i'm not doing that shit i'm not doing breathing drills shit i'm not doing mobility and you're never going to stop right and all of a sudden you know you have like a four and a half hour morning routine.

Yeah. Like just to get started at work. Like that's not sustainable. You can't do that. And so you have to say like I'm going to actively not do this. I'm not going to choose this. I'm not going to worry about this. I'm only going to do A and B.

Like this is it. These are my two things I'm going to do. That's what you have to do to sustain things and to win. So with those fighters, oftentimes like a lot of times I don't even bring up any of the breathing stuff because they got too much other stuff that's on their plate. And I'm like, this person would benefit from it, but I can't do that right now. And in your mind, when you're coaching and when you're helping people, that has to be going on in your brain.

You have to be going, okay, there's 40 different things that I think this person could or should do, but you can't necessarily express that to the person. They're not going to succeed that way. You have to filter that and go, okay, of the 40 things, I think these two things would be the best. Therefore, out of my mouth comes,

Doug, do A and B. Don't even let them know the 30 other options in your head. It's not going to be helpful for them often. Some people are different depending on their personality, but more often than not, when I'm working with an athlete, those are all going through my head and I make a strategic decision. I go, this is the most important thing to start, and then I only say that thing.

I've also heard you talk about, though, when you, so maybe getting people back to health or wellness or weight loss, standardizing everything and then changing small things along the way. But once we get them to that point, I've heard you talk about like if someone's on like a super strict gluten diet or a gluten-free diet and then they eat a piece of bread and now they're knocked out for the rest of the day that's super unhealthy like you should be able to adapt to that stimulus quicker without it being so detrimental so when we're getting someone from sick to well we're trying to standardize things by making small incremental

changes but then once we get from well to fit or whatever it is on that continuum now we actually want to start introducing things that are maybe unhealthy or maybe not perfect slowly to adapt on a wider wider scale yeah the goal should oftentimes be to be to build resiliency like we should have some physiological resiliency because i uh i remember um god what was that guy's name doug you guys had him on the show he only ate vegetables he was like 80 years old uh fred bishi fred bishi fred bishi's the man one of my favorite episodes of all time oh yeah that guy's awesome he's like 85 years old and just like fucking super sharp like totally totally like cognitively just like 100% all there. Trained with Joe Weider and all this shit, right?

Oh, yeah. He had an amazing background. Awesome show. We did it at Joe DeSantis' place in Vermont, the founder of Spartan Races. So he only eats raw vegetables, right? For 50 years or something. That's all he's eaten. And I think Chris asked him, like, don't you ever like sneak or cheat or whatever?

Somebody asked that and he's like, I can't. I don't have the enzymes. I don't have anything in my stomach that could process meat. It's been 50 years since I've had a bite of meat or whatever the number's been, right? So the same thing is to your point, Andrews, is you have to be careful with the advice of, oh, let's do an elimination strategy. Let's take gluten out of the diet, see how you feel, and then reintroduce it and see what happens. If you take anything out of your diet for 30 days and reintroduce it, it's going to be a shit show. Yeah.

Like, the body is adapting. This is what it's going to be a shit show. The body is adapting. This is what it's doing at all times. Every fucking thing you do matters. It changes in response to every single thing. So if you cut gluten out of your diet for 40 days and then you reintroduce it, well, of course you're going to react poorly. You introduce anything new in your diet, if you haven't had dairy for

three months and you bring it back in, you're going to shit your pants. This is just... Intentionally, your body has figured out i don't need these processing enzymes let's down regulate them how come no one ever talks about enzymes like when we were in school like metabolism was all about enzymes like they were the they were they are the proteins fucking running the show all the reaction speeds are based on on the enzymes and on the catalyst or the uh the cofactors that enable those enzymes to operate but no one ever seems to talk about it anymore like whenever you make a change to your diet having the enzymes change their their sensitivity and whatnot like those

changes are a huge factor but it's not really mentioned very often in in any conversations that i'm currently a part of man it's the's the golf thing. They're last year's driver. Everyone's on to the new thing, right? So it's like, no, this one's a bit. But you think that last year's driver isn't important anymore? And how are you going to go to the store and buy enzymes? Well, no, you can buy some enzymes. Somebody was telling me you can order from Europe this parasite

and these enzymes on the website. A lot of times they just have digestive enzymes and things like that, but that's not necessarily what we're talking about here. There's millions, many thousands of enzymes, I would imagine, but there's probably not a very good way to measure them that's practical, I wouldn't think. No, we have to biopsy, basically, if you want to get a muscle one. It's very, very difficult.

They are so transient, both the concentration of them as well as their activation state. So if they're phosphorylated or unphosphorylated, which is a fancy way of saying activated, turned on, right, or functioning, we see this happen constantly where after time, the amount of the enzyme will downregulate, let's say, but its basal activity will go up. So it's much more sensitive or the opposite. And if you're not looking at both of those equations, you don't know what's going on. But yeah, like you're exactly right. That stuff is so transient. It happens within hours of changes. So if you eat, you're eating a lot of a certain food, you're going to have more of the enzymes to handle that thing. If you take it away,

it's going to go away very, very, very quickly. Right? So there is something to be said. I'm not saying elimination diet stuff doesn't work at all. It can lead you to directions, but you have to just be a little bit careful of that. It's like, well, I took away all my vegetables. I feel better now. Okay, maybe, but now when you reintroduce, it's going to be a problem, so you have to give yourself the resiliency.

This is the same thing that, I mean, when you had Mike Nelson on the show, he talked about metabolic flexibility. We have to have this too. When you're talking about physical function, you should have the physical ability to switch back seamlessly from aerobic to anaerobic. That's the point. You should be able to

go from a lot of food to not food. You should be able to have a high carbohydrate day and not diet. It breaks my heart whenever I listen to poor Rob Wolf. I hear him talking. I'm like, oh my god, the guy sounds like he's just in pain all the time. He's got so much shit going on he

probably needs to be very strict and if he he probably can't reintroduce it sounds like gluten because he just you know yeah treads him or whatever but you know how he would get better at that if you slightly introduce a little bit of gluten every once in a while right and he knows that like he's if you care dude like i don't give a shit about nothing you need to go out of your way to get gluten for yeah really but like if you wanted to fix the problems if you wanted to if he doesn't want to fine like he doesn't have to but having resiliency is a very important thing for most people because most people aren't going to go 12 years without bread all right well i mean having having kids like the the doctors we've talked to have said don't like if you think you know bread

or whatever something that you wouldn't normally feed your kids like don't not give it to them at all because if they have zero exposure to it then they're then they're actually more likely in the long term to become celiac or have some type of gluten sensitivity and that goes for dairy and and probably shellfish and anything that that they are potentially uh likely to develop any type of allergens to etc i cetera. I spoke to Gary over at Human Garage, and I always talk about this like Ferrari syndrome, I call it, where it's like you become. Oh, yeah, yeah. I call it, I've always, other people may say it too,

but like I've always kind of thought of this thing as like Ferrari syndrome because as we gain this information, and then we do these things, and then we become so sensitive that we have to have bubble wrap. Yeah. And like anybody who's ever known somebody who has a Ferrari or something, it's like you drive it down the street and then you go get a tune-up. That's kind of like the joke, right? Because, like, you hit a bump and it's off.

Right. And a lot of these people, everything's a bump to them because they eliminate so many things. Yeah. Then they eat at that one restaurant that all of a sudden they didn't know was had pine nuts in it and these people are like contamination kills them ruins them for they're like pooping for three days and their their entire vacations out the window yeah yeah and that's the problem you run into right when life it's fine when you're at home and you're in control of everything then when life happens and we talked about this with your

crew too like when you're out there and then what happens if you become so reliant upon in my case a lot of times the technology or the. Like when you're out there and then what happens if you become so reliant upon, in my case a lot of times, the technology or the stimulant or the supplement, and then what happens when that's not around? You're so resilient upon that. Now you've actually put yourself in a worse position. Now you're a train wreck. Things blow up. So having that resiliency and that grit to be able to handle that physiologically

for a lot of people is important. Some people may have a lifestyle where they have never had that issue, but most people, I think, need to be able to. Because most people want to eat really well most of the time, but want to be able to have a beer once in a while or want to be able to have pizza on a Friday after they do a CrossFit Open or some shit like that and not just get hammered for three days afterwards. And you should be able to do that.

And all that takes is a little bit of dosing. The gluten thing, when you are on that, one of my scariest moments, I ate some teriyaki chicken not knowing gluten was just loaded in there. And that happened to be one of the first dates with my wife in which we went to a yoga class. And I'm in. Did you short yourself in a yoga class you have no idea how painful life can be until you're in like a 95 degree room and you're on like a first date and you're like oh no gluten full lotus lotus and gluten stomach and you're

like oh my god why how did how did this happen i like went back and looked in the trash can i was Full lotus and gluten stomach. And you're like, oh, my God, why? How did this happen? I, like, went back and looked in the trash can. I was like, oh, no, teriyaki is just gluten. They changed the word. I'm dying. No wonder. That was a terrible spot to be in.

Are you that sensitive to gluten? Not anymore because I decided paleo was the stupidest thing I'd ever heard of because it's not sustainable. And now I'm pretty okay with everything except canola oil from restaurants. But, man, I used to be super, super intolerant. But that's also because you were so restrictive of it, right? Yeah, it was 100%. I probably didn't eat gluten just because I thought it was performance- like nutrition for a year year and a half and then all of a sudden it was like here i am in this yoga class trying to impress this girl frightening you know it's one of the one of the conversations i've heard you in and it's actually

was done uh i think it was joe rogan maybe, that you were talking about the wrestler who you worked with. Oh, yeah, yeah, yeah. Right, where she developed such an intolerance, or she was so strict. Oh, yeah, yeah. That you had to strip her of everything and then put everything back in in a systematic sense. Yep. And I know that ketones and all these things were involved. But this is kind of like an extreme scenario of this conversation.

And that's somebody whose whole life was dedicated to that. Yeah. And she had nothing, no kids, no job. She had a single goal for two years. With the gold. Yeah. Like I'm trying to win gold in Rio two years from now. And that was basically the only thing in her life.

And so that's an extreme situation because she's young, massively disciplined, and has sponsorship. Like, this is her livelihood, right? She's getting paid to do these things. So those situations are not generally extendable to normal people. We were able to do some of that stuff, and we had to do a bunch of things that are very unique that I would never recommend to normal people. She also had three people doing this full time for her. She had a team of people that this is their job, a team of people who our jobs were to make sure to make the right decisions for her not usually if you even have a nutritionist you are one of many

people that nutritionist is serving as opposed to having you know multiple people dedicated to basically just her so it was a bit of a different circumstance and i would say generally what we did with her would not work for anybody else it wouldn't work for her again if we were to do it again and she would tell you the same thing we would not do it that way at all i almost bring it up to stop we'll say like it took a team of professionals where a lot of people they go about this and add it by themselves with limited information which is actually doing

more damage. I say this man all the time. Part of me wishes that we would make it illegal for people to get an exercise science degree for that exact reason. Like a little bit of knowledge in this area tends to drive people in a worse position.

I swear, the one specific thing I would say is I think we should not make people allowed to hear anything about energy systems. You're not allowed to learn it. Why? Because then they build training programs. What are you fucking doing? Think.

You hear this, and I guess I may give you an example. You just described CrossFit right now. I can't go more than eight seconds on this because my, yeah. Exactly, right? I don't have to go any further. That's exactly what I'm talking about. It's like, what? So apparently sports only work in five to eight second increments,

30 seconds, or an hour and a half. Like, that's it. Those are our only intervals because those are our three training. Are you kidding me? That's how long the muscle can hold a contract. Yeah, it's just nonsense. And I get it because, like, don't feel bad. They're trying to do a better job.

They're going out, getting more education, more science. They want to be more scientific. Everything is there. They're working really hard. But the people, you've taken the information there, and you've outsourced that, or you've thought past your own intelligence. Yeah. You can't skip the beginner phase, though though it's like you have to go through it

outpunch your coverage yeah yeah exactly this is like all right you play a sport that requires you to go a minute at the same pace yeah maybe do that sometimes too like what i'll ask people like do you change your own oil in your car they're like i don't know how to i'm like yeah the body's a lot harder i'm like you're not able to change yourself either get some help get some help commanding officer christiansen thanks for having us out today this is super cool super cool and it's kind of cold outside yeah we got a little breeze up here a little little it's cool to us from the gods we were talking about um yeah this is awesome i appreciate you having us hopefully get to do this again. I never thought we'd be standing on a boat here. On a barge.

You're not on a boat. You're not on a boat. We're on a barge. Have you not learned anything? We're not on a ship. We're not on a boat. We're on a barge. Doug, have you considered firing anybody recently?

Just from your company? I'm always considering firing somebody. He looked at me right away. I was like, Adam, you know, job security. He didn't look at me first. I was second. He was like, Adam, job security. He didn't look at me first. I was second. He was like, yeah, actually, I have. Von Rothberger.

Oh, I thought you were looking at Colt now. I do, as you. Colt is the eyeballs for the rest of the world. He's good. He's good. We can't fire Colt. Job security. We need Colt.

Colt brings jorts. No one even knows. He's decking people out. He's just hard to get him off. You should show those legs off. The only time we're not seeing Colton, or he's here, the only other place he's at is surfing. So we know where he's at at all times.

I don't want to make any inappropriate comments, but we are in the Navy, and the Navy tends to go out on ships for months at a time with generally mail-only crews, right? Well, your boat is male-only, right? And traditionally it was male-only. So if you were to show up knowing you're going on a Navy base wearing jean shorts that are excessively short, I'm just saying, are we asking?

I mean, like, is this an accident, Colton? There's a lot of teardrop quad going on over there. I don't think so. He could give Zach from Flexible Diet Lifestyle a run for his money on that little VMO there. I'm just saying. Make sure we get some of them quads in there. Bro! I don't think the rest of the sailors missed your signal.

Yeah. That's all I'm saying. They caught it. They know what's going on. Are those Fitzby approved? I know the military stance on that, but he's sending out flares. Shots fired. Von Roth, where can people find you?

Man, you can find me at Strong Coffee Company or at vonrothfelderStrongCoffeeCompany.com. Use the BBS20 for 20% off. Get it right now. Yeah. I highly recommend it. I love me some strong coffee. I got to get you guys some more. You're probably out by now.

I am. I am. I've heard amazing things about this. Doug has been talking about it excessively. It's really good. I like it a lot. By the time we all left my house, I had zero left.

It wasn't even like I got to continue into the next week with strong coffee. It was just gone. I'm very sorry. Two days. It's alright. I'll get you some more immediately. No, send it to me first and then they can have my backups. I will get it to you just as long as you stop talking shit about caffeine. I heard him

dropping all these bombs on caffeine. I'm like, shut up, Andy. Dude, why don't you get some decaf? I'm going to start drinking even more of it. My wife's all about it if you've got some decaf coming soon. We are going to be doing a decaf and we're using some other stuff for energy that's just natural. Galpin approved energy.

We'll see. Andy, where can people find you? Let's see. When's this can people find you? Let's see. When's this going to come out? Who knows? Okay, well, I'll be at Paleo FX talking down there. I'll be there. I'll be in Virginia at another SOCOM.

What are you doing there? Where at? Man, that's special invite only, SOCOM. Can't go. Where in Virginia? I can't tell you, man. Virginia Beach? No, I can't tell you at all.

I'll let you stay at my mom's house. Okay, now I'm going to be taking you there. Yeah! See? No, I can't tell you. I'll let you stay at my mom's house. Okay. Now I'm going to tell you. Yeah! See that? They take care of it. I'll be out there. I'll be in Rutgers, New Jersey, talking at the ISSN and Rutgers Human Performance.

Wait. Is that? Where is that? Rutgers, New Jersey. ISSN? It's in New York? I thought that was in Florida. It's not the national conference, though. Oh. Yeah. And I got a bunch of New York. I thought that was in Florida. It's not the national conference.

And I've got a bunch of other stuff. I'll be talking a lot. And you can find all that probably out on nowhere since I don't have a schedule up on my website. Slide right into the DMs. He'll send you the whole schedule, where you can find me. Just landed in Virginia Beach. Yeah, I just post. Yeah, that's pretty much what happens.

I love it. I try to post on the socials at Dr. Andy Galpin. I try to put the talks up there that I can. Doug, what do we got? Since we're talking about schedules, yeah, we'll be at Paleo FX as well. We'll be at the CrossFit Games. We will be at, more than likely, the Spartan World Championships later on this year. Oh, where's that at?

We'll be at USAW Nationals in May. Oh, Spartan World Championships? It's in Tahoe. When? The end of September, I think. Oh, that's a good timeline. We won it last year. That's a good time.

It was dope. I'm with you. When the kid comes, we'll have a couple months. Yeah. Start having to sneak out again. I got to go hang out with the bros. I don't know what to do. Me and Doug can help you guys and coach you on how to sneak away from white kids.

I have to go hang out with my friends right now. It's my job. The microphone is calling me. You've got to put another one for that time, Fran, the Combat Clinic, the NSA Combat Clinic

at the UFC PI again this year. Oh, yeah. We should do it this year. We missed it last year. Yeah, I've got to go to Forrest and I were just talking about this.

It's at the UFC Performance Institute? No guarantees, but probably. I forgot what happened last year. It got moved or something like that, and then it didn't work with our schedule.

I was super bummed about that. But, yes, we should definitely go to that this year. You're always kicking things. You're always kicking, punching things. I kick lots of things. I know. We have some mega speakers this year. It's going to be awesome.

Okay, dope. And you can, of course, find me on Instagram, Douglas E. Larson. Right on. Shrugged World Tour. We just got all the dates laid out for you. Paleo FX, CrossFit Games. UCW Nationals. Oh, weightlifting nationals is going to be so killer.

Indianapolis. Super Spartan. Was September the national jort convention that you're going to go to? Colton will be there. Make sure you come and hang out? Colton will be there. Who wears short shorts? At least Fitzby. Yeah, they got to be. Make sure you come and hang out with Colton on the cam at Fitzby.

You can find me on all the socials at AndersVarner. Movement-RX.com for all the PT programs. Get healthy. Move better. And then iTunes, YouTube, subscribe, like, share with a friend. Come and hang out with us. Leave a comment. We read them, so be nice.

And thank you again. Commanding officer even told the crew, five-star review, nice comment, or they're off the team. Boom. They're all doing it. You should do it too. Yeah. We'll see you guys next Wednesday.

Shrug fam, hope you guys love the show. Want to roll through all of the fun things again. Make sure you're getting over to ShrugCollective.com backslash vault 11 programs. Three long-term 18 plus month programs. Weightlifting, flight weightlifting, muscle gain challenge, shrugged strength challenge. I'm never going to get that right. Program vault is crushing these days. Love seeing all the PRs.

ShruggedCollective.com backslash Vault. Organifi. Make sure you're getting the sunrise to sunset. Green, gold, and red drinks. Organifi.com backslash Shrugged. On it. Free seven-day trial of AlphaBrain and 10% off all products. On it.com backslslash shrugged.

And Thrive Market, the peanut butter challenge. See how much peanut butter you can eat. Get over to ThriveMarket.com. Backslash shrugged. And you're going to get a free 30-day membership, a $60 worth of free groceries, free organic groceries, and you're going to get some free shipping on that. So thrivemarket.com backslash shrugged.

We will see you guys next week.