Mark Bell's Power Project - Guide to Transitioning into Barefoot Shoes & Lifestyle || MBPP Ep. 856

Episode Date: December 21, 2022

In this Podcast Episode, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about how to transition into minimalist shoes and the amazing benefits.  Buy the new Power Sandal: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://hostagetape.com/powerproject Free shipping and free bedside tin! ➢https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢https://www.vivobarefoot.com/us/powerproject Code: POWER20 for 20% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://eatlegendary.com Use Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject  ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok  FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

Power Project family, how's it going? In this episode, we are going to talk to you guys all about how we've been strengthening our feet this past year, because we've been using a lot of different tools to take our feet to the next level. It's a process, and it takes time, and we want to help you guys get through

all those growing pains. So make sure to pay attention to this episode, and I hope you guys enjoy it. Ah, that's it. That's the one one is it plugged in that's always the worst yeah well oh god that did feel like a a dad thing right there it's not working can you fix it and like look down yes i can it could have been great you could have like

called like whatever the fuck company makes these uh things and been on tech support and been sitting there forever and trying to like run diagnostic software through the computer trying to figure it out and you're like i gotta plug it in you truly are zaddy and because like we're over here like what we couldn't make any of this work with and then you're just like oh there you go guys good kids all right and seaman and i started really sweating and it's freezing out did we break something the last time yeah because i was like everything got moved what happened and you're like whoa neither one of you wanted to admit it. I am always. Remember when Bill Maeda was here and I ran over to give you some of those chips and I broke a camera. I literally just broke a camera by walking by. That actually still makes me nervous.

It happened again, but you weren't even around. So something happened since that day. I saw Brock Lesnar was on. I forget what the guy's first name is, but McCaffrey's podcast. I'm losing his first name. Anyway, it's a popular podcast and Brock Lesnar was on there and Brock Lesnar like pounded the table

and the table just like exploded and they all started like laughing. And so I was only listening to audio. I'm like, I got to watch this on video and it's hilarious. I don't know why they gave him such a small table. He looks weird sitting there. The cowboy hat that he has on his head is like bigger than the table itself yeah

and when he smashes the table the whole thing just kind of explodes and i'm like they do this on purpose or like what's the deal i have a tendency there and just looks like a mammoth dude it's crazy well how bigger his hands by the way because i know we've seen pictures yeah he's huge god i really want to put my hand up on his, like, you know, and see just what we're dealing with there. Because, yo, men with, like, huge hands, that's just a flex, without even flexing. You know what I mean? He's got

big-ass hands, he's got a big-ass neck, he's got a big-ass head. Yeah. I mean, he just looks intimidating. Did you guys see, uh, I forgot. It doesn't really show it, but... Oh, here he is. Apparently. Is he wrong? Yeah,, but... Oh, here he is. Is he rocking? He just flipped it over.

Was he actually mad, though? No, no, no. He was just fucking around. Is he even going to play the audio? Is he rocking a man bun? Oh, he's doing the Stone Cold's thing. All the way there. All the way back. All the way back.

All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. All the way back. We're going to beat you. We're going to beat you. That's a way to start off a podcast. Honestly? Honestly. Oh, yeah. Oh, man.

We got to get Brock Lesnar here at some point, dog. We got to get him here. Oh, man. He's amazing. Brock Lesnar here at some point, dog. We got to get him here. Oh, man. He's amazing. Oh, by the way. Oh, those are nice. These are nice. These are nice.

The one thing. Okay, so these are from Vivo, right? We've been into this barefoot shit for a while now, but these are their new hiking boot. I forgot. They're called like the Tracker Decon, but I like this because you can wear it hiking, but you can also wear it casually it's nice when there's like a little extra cushion on the bottom because i know for me with uh lots of running my feet get kind of banged up my feet get kind of stiff yeah and so i

sometimes need a little more cushion underneath the foot and those provide that it's actually why i was wearing like that that's what i'll do with some of this because like sometimes like what happened with my left toe, it was like my left middle toe. I was doing jujitsu and it kind of something happened. So now it was kind of something weird happened. Something weird happened. So when I wear like something too minimal,

I can tell I'm putting too much weight on it. But with certain, certain other barefoot shoes I have like these, it gives me a little bit of room you know what i mean but they look so good man vivo they've they've really killed it because they have way more styles of shit on their site now y'all gotta check them out i think sometimes your feet uh could use a little break you know and i think with all the stuff that we're getting into with uh shama running sandals we collaborated collaborated with them and made a sandal.

We just want to make sure that people aren't like overly kind of killing their feet because you can do that. You can get excited about some of this barefoot stuff, and it's great for like the growth and maturity of your foot and for your feet to act like feet and your toes to act like toes and for you to be able to spread your toes and for you to have full functionality of your feet. But also you want to make sure that they're, especially like I've been running every day

for the last 120 some odd days, over five miles every day. And some, and even now, like sometimes I'm running faster. And so like the other day I ran on the beach and I just, I didn't do the math. I didn't realize I was gonna be out there for so long. I ran like 15 or I ran like 13 miles total. And like 75% of it was at a pretty fast pace. And so my feet felt like your hands, if you were just to sit there and just smack a heavy bag over and over and over again. So my feet just started kind of taking a beating.

And I was wearing Vibrams because I kind of thought about it ahead of time. Like I need some sort of thing. And I didn't want to wear like a regular shoe on the beach. But it wasn't a good idea because your feet need to recover. So while it is great to wear these things and it is great to train your feet, you got to be careful because for each person, it's going to be something they're going to have to get used to just like any other type of training. Yeah. In this episode, guys, what we're going to try to go over is because a lot of people in the audience have already started getting like Vivos and barefoot shoes.

And just like I think we've had a few people talk about on the podcast, you know, that book Born to Run. I think it came out 2011 or 2012. People started getting into the barefoot craze, buying Vibrams. And then people started saying, oh, this shit doesn't work because injuries. When you go from wearing like a super padded shoe, right, and then you start wearing this flat shoe that has a minimal cushion and now your feet are getting all of that impact. If you go too hard, too fast, you're bound to run into a little bit of resistance, which we have too. But if you can do some things along the way, you can come out on the other side with nice, healthy feet. And some strong feet.

Some strong-ass feet. Let me get something real quick. Andrew, can you pull up the Nike Alpha Flies too? Because I think this is important. I think it's important for people to understand that they, first of all, if you're a runner, I think that it's an absolute must. You need to have kind of a lot of different runner i think that you it's an absolute must you need to have

kind of a lot of different shoes i just think it's important but um for other people that are just being a little more casual about it so these shoes will help you a lot a lot of people are asking me how do you run if you're a bigger guy now this shoe is in a category this these shoes are in a category called a super shoe like an escalade yeah and you can buy many there's many different kinds like hoka makes them um a bunch of companies make them ultra make them too right ultra makes them yeah they're you can you can find and there's there's more affordable prices like the nike ones are like the highest end ones are like 275 bucks but you can find ones that are probably closer to like 150 and stuff like that.

But these literally help with the impact of your workout. I would compare it to a knee sleeve, an elbow sleeve. And I wouldn't go as far as to compare it to a lifting belt, but it's damn near close. The problem with these, and maybe the Hoka one and the Ultra don't have the same problem, but the problem with these can be that they squish your feet and they don't allow your feet and your lower leg

to train the way that they need to train. Like you still want that lower leg to train. And so this is not going to necessarily lead your leg to be detrained by any means but it's not the same activity so i think it's good to kind of toggle back and forth that's exactly uh how i do it so anyway i just want to explain some of that to people because i think people see me running in different shoes and they get confused like you left all the barefoot stuff behind it's like no i still utilize all that stuff. That's why my feet are so jacked.

No, no, your feet, all of our feet has changed. But one thing I want to really stress that like one comment that I've seen here and there, not on just when we're talking about barefoot stuff, but when I see other people talking about the importance of wearing more minimal shoes or being barefoot more often is some people are saying, well, you know, this barefoot stuff might just be purely anecdotal because there's no research to back up the efficacy of barefoot shoes and stuff. But honestly, from all the changes that we've seen as far as the way we move, like I can

speak personally, my balance is better. My ability to do things on one foot, I haven't had. There was a time last year late last year i had a jujitsu tournament and kelly strut helped me with this but something happened to one of my toes i forgot the exact injury but it swelled up and that same injury happened a second time a few months later i've had no foot injuries after my feet have managed to get stronger not just that my the my ability to have good dexterity in terms of my toes, in terms of spreading them, going in and out with them, all this little dexterity of my feet is way

better. And I can literally, the tendons that are like, for example, in your hands, you have these type of tendons here. In my feet, these tendons didn't used to be visible late last year. And now they're very thick, which kind of shows how much stronger my feet have gotten because not only, you know, changing my footwear, but also just doing more things barefoot. It's made a huge difference. So I know it's an anecdote, but not only us, so many people we've had on the podcast have talked about the same thing. And there are a lot of people who are like, oh, it doesn't matter. It's not a big deal. If you take the time to let your feet change and get stronger, you will reap the benefits upstream.

And I believe where the Nike Free, the Nike shoe they made years and years ago, probably, I don't know, 10 years ago, that shoe was based off of one of the track athletes that Nike was supporting. I don't recall who it was, but it was a famous track coach. And Nike asked the track coach, like, hey, how are things going? We want to have some data on our shoes and know more about how it's going. And the guy's like, well, we don't use your shoes. We train barefoot most of the time. And we go out in the field and we're training our feet and we're in the gym and

we're jumping off of, you know, specific surfaces to help make the toes and the ankle and the lower leg stronger. And then so Nike was like, well, let's see if we can kind of find kind of a happy medium between someone being barefoot. Because especially like in track, this was a track coach, the spikes and stuff that they wear, like they're pretty minimal. There's not a lot underneath those shoes. It's just kind of a spike and just like a small strip of foam. And that's about all they got underneath their foot. And so the Nike Free was a shoe that was trying to kind of align with you being barefoot. So then there's a lot of coaches over the years, MMA coaches.

And, you know, when you are in like the UFC and stuff, they are barefoot in the ring. But specifically not just training barefoot, but specifically training the feet, not just working on your strikes and stuff while you're barefoot. We saw that with Corey Schlesinger. He's a huge fan of doing that stuff. David Weck is talking about it all the time. We're seeing a lot of people talking about the importance of training the foot, knees over toes, talking about training the tibialis,

and even getting into some of the stuff for the feet. Obviously, when you train the calves and the tibialis, you're directly working the arches of your feet. You're directly working all those top tendons that you were talking about. Late last year when I had that injury at that jiu-jitsu tournament, I messaged Ben about it too. I was – because I was asking him, dog, do you do anything for the feet? And he was like, actually, yeah, like that's something that you probably should start tackling. It's something that he wasn't really putting out a lot,

but he mentioned you need to start finding things to start strengthening your feet because it'll make a difference. So Ben is also one of those people who got me thinking. And when he came here, the brand of shoe he wore, it doesn't look as good. That's just my opinion. And it is a little bit more narrow. The toe box is odd. It is a barefoot shoe called Feye.

I think it's F-E-I-Y-U-E? Feye. But he's been doing the barefoot stuff for a while too. And it just, it makes a lot of sense. Because like, for example, with all the knee issues that I've had through the years, again, the way I move now feels so much better because I think that what's happening is just all my movement from the bottom is just way more efficient. I noticed the way I walk is different. The way I can balance is different in terms of jujitsu. I can do a lot of interesting passes that I wouldn't have been able to expect to do kind of off of one foot. And even the way I can lay pressure on people is somewhat different too, because when I'm doing certain things and laying pressure i'm able to dig into my toes since my feet have way more dexterity i'm able to kind of plan off of my toes

and lay pressure in which it makes me heavier so it's it's it's really cool and one thing that you actually you want to were you going to talk about that yeah i was just going to mention um i was talking the other day with some people and we're talking about like rolling the ankle and sometimes like a good solution is to like just completely eliminate whatever the main cause of rolling your ankle would be. So in something like volleyball, something like basketball in those sports, one of the reasons, one of the things that happens with people rolling their ankles,

they land on another opponent. They go to jump for the ball, and then their foot lands on somebody else's foot. And you're like, well, shit, man, I don't even know. How would you prevent that? Well, if you have any basic shoe, this is an ultra running shoe, and this is a zero drop and all those things. But any shoe that has like any surmountable rubber on the bottom is going to allow you to click and flip over because there's a certain, let's just say it's a half inch thing. There's a half inch thing where you, if your foot gets caught up on somebody else's foot, your foot is going to get put into a position and all of a sudden it's going to like roll over onto itself all the way to where your outside ankle bone might kind of hit the ground, which otherwise it wouldn't do that if you were barefoot.

So as weird as it might sound, having some sort of barefoot shoe or some sort of really minimalist shoe in those sports, which hasn't been done in a long time. Like they used to wear the Nike Converse, but I think you would roll your ankle in those too because those had probably a half inch or so underneath as their sole as well. It would be interesting. I don't know if it would be a solution solution, but it's an interesting thing. Like what if you were, what if you played these sports barefoot?

Yeah. Now you're going to, you're not going to be able to play to play as well you're not gonna be able to put as much force into a basketball court with your feet with just your regular bare feet as you would with when you have a shoe on you can be more reckless because it doesn't hurt right so you can fucking jam your foot into the ground as hard as you want and spring up um but it would be interesting I think that I don't think that you would roll so it'd be interesting if some of the sports can get you know better footwear for their athletes so people aren't rolling their feet and stuff so much you see it a lot in pro football especially on turf when the guy goes to like cut and his forces are still kind of going one way. His body's trying to go the other,

and the foot, because it's in a shoe, it slides and rolls slightly, but then rolls all the way over onto that rubber that's underneath the foot. You know, David Turin, actually, I've been saying his last name wrong. It's not Thurin, it's Turin. On his Instagram recently, he had a really good video

about something that people can do. I don't know if you're able to find it, Andrew, but on his Instagram, it's one of his recent reels where he talked about like rolling people, rolling their ankles. And it's a short one, but pretty much it's, it's pretty simple.

If you can, you know, increase the range of what you do on your ankles. Like if you're like standing on it and then you literally like, let's say you bend your ankle one way and you use some resistance. we go if you're not watching then this is this is dope if we can play the sound you just put his uh his ankles like right on the ground first one is not a let's restart this and lift your foot. That's a good stretch. That feels really good.

Come on, audio. Where are you at? I can't see. Bottom area. Two things. Ankle strength in compromised positions and ankle flexibility so that those ranges of motion are no longer unsafe. This first one is not a stretch. Just bring your ankle over your knee and lift your foot sideways. All you have to do is flex your peroneal muscles just like this to bring

your foot back down. At least 10 reps, but I like to do two sets. That should make you pretty sore tomorrow. When you start to feel confident and strong, go ahead and grab a pole and you're going to do a similar thing, but this time you're using your body weight as resistance and you're finding just a little bit of a stretch. Avoid pain. Just go far enough that you feel those muscles activate. And lastly, you can use an ankle inversion as a stretch. Don't go into pain, but the more advanced you get, the more weight you'll be able to comfortably put into it. Stay flexy.

Yeah. So that's one of the cool things. And that's why I think like what Ben Patrick has been doing is so effective. What David is talking about there is so effective because you're not just stretching those areas. Your body is now able to be resilient in those areas rather than just ripping apart and now if you actually end up going into that position let's say you're a volleyball player a basketball player you won't necessarily get injured because your foot can now handle that stress so it's a good

idea to try to venture into that and see what you can handle. And congrats to David and his wife. They just had their baby. Oh, my God. Congrats, guys. I've also noticed that in working on my feet, working on some myofascial release type stuff, through the feet, the calves, the ankles, and is it called a peroneal? Like that area on the outside.

The shin, yeah. That is a tough oneal like that area on the outside the shin yeah that is a tough one like that area on me is very stiff and what i'm noticing for myself and i don't know if this is true of other people but after doing a lot of work in these areas i actually it actually kind of changed my perspective on pain i don't think that people, I don't think that most people suffer from what people speculate as to be chronic pain. People try to label it as chronic pain. I think they just have a bunch of things that need myofascial release. I'm not saying that's for everybody because maybe there's people who've had surgeries and different things and there's there's always people that have different different uh circumstances right but i think that just in knowing what i know and knowing the pain that sometimes in my body and getting worked on

by like professionals and then me also digging digging through stuff here and there i'll find something i'll be like how does my brain and body deal with that? Like that hurts so fucking bad. And I don't have any idea that it hurts. Like what? Could be like a forearm or something. Could be that peroneal area that I didn't even know is in tons of pain. What I heard more recently too, is that when your fascia hurts, it's really hard to label like where you're hurt. But when your muscles hurt,

a muscle, a ligament tendon, you can pinpoint it a little bit more. So you'd be like, man, my tricep really, something's, I don't know, man, I did something weird the other day and there's something going on there. But if it's, you know, if it's some chunk of fascia

that's just siphoning off the circulation in the area because there's a big knot there, it's hard to determine. Like, man, I don't know. It's like my neck or something. And then somebody finds all the tension in your shoulder or vice versa. You see that a lot of times. All the PTs are yelling at you saying this is pseudoscience. Where's the research to back this up? But seriously, we had Chris Godowski on.

We've had a bunch of people that have come on the podcast and talked about the importance of fascia. And honestly, myofascial release is huge. One thing you can get on Amazon right now, and we have it on our feet. Go to Amazon and type in Neuroball. This is like whenever we're podcasting and standing here, we have this at the bottom of our feet. is like we whenever we're podcasting and standing here we have this at the bottom of our feet and i one thing that i think is really dope is for anyone that let's say you were working multiple hours a day and you have to be at a desk um this is a way that you can literally work on the fascia of your feet while sitting or standing and it's also going to cause you to move a little

bit more uh increasing your knee yeah you can get some Amazon for like 30 bucks, break it in half and smash your feet with it. Right now we have rock mats under our feet too. So like anything that's going to increase just your proprioceptive feedback, which just means your awareness of your feet is going to be helpful. Another thing that's helpful, and you can get this on Amazon or you can get it from Vibram, is toe socks. You might not think too much about, like, I have toe socks on right now. What if I wear normal shoes? Can they see that, Andrew? No.

Sorry. Yeah, they can. I think that's a good idea for a lot of people just to get rid of their regular socks and just convert over, man, just switch over. I have purely toe socks. I don't care if I get roasted for this. They can see it? Yeah. Okay, cool. Kind of look like Mr. Deeds Mr. Deeds

With his like Adam Sandler With his like dead foot And he jabs the hot poker thing into it I don't remember I remember the movie but I don't remember So it's Adam Sandler and then his foot is just completely black Because it's dead So that's why you're and then his foot is just completely black because it's dead.

So that's why you're lifting your foot up. But I just seemed to like it totally. That's what it reminds me of. Find that clip. That's an amazing clip. The fuck, dog. All these movies I need to rewatch. But the toe socks are actually a cool little hack because normal socks they kind of keep your feet

like this which is the way your feet always are in normal shoes but toe socks have that bit of fabric in between so you're now more aware of your toes and naturally what's going to happen without you even thinking about it is you'll start to move your toes more than you're used to that's just what that's literally what you just did right now looks like he has some toe socks power project family healthy movement starts with healthy feet which is why we've partnered with vivo barefoot shoes because normal shoes have a narrow toe box normal shoes are not flexible and normal shoes aren't flat but vivo is the opposite of that you have a wide toe box so your feet have room to move they're flexible so your feet can do what they need to do. And they're flat so you get true

ground contact. They also have tons of different shoes on their websites from hiking shoes, trail running shoes, gym shoes, just a ton. So you need to go check them out. Andrew, how can they get it? You guys can get it over at vivobarefoot.com slash powerproject. And at checkout, enter promo code power20 to save 20% off your entire order links to them down in the description as well as the podcast show notes yeah well so if anyone's watching on youtube and it just got blank for a couple seconds it's because we were watching mr deeds and it got dinged that was a good movie but again toe socks the i mean i i bought like

10 pairs from vibram because for some reason they're very inexpensive on Vibram's website but if you go to Amazon you can get a bunch of pairs of toe socks and I think they also make a big difference and it's passive. It's not like you're actually having to work on it. Does it take you guys

like 30 minutes to put them on though? Not so much anymore. I got used to them. I can get them on a lot easier now. Sometimes it takes me a couple minutes. If I have an hour to get somewhere, I'm going to be late

just because it takes me about 25 minutes to put on the down drops. Well, this is the thing. When you're able to start moving your toes more, it doesn't take as long because now you can,

like when I used to put them on, it was like I had to manually move the toe into each little thing. But now, since I can move my toes better, I can just move my toes into the place. So it doesn't take time.

It feels good sliding it in too. Oh, yeah. I'll have to give it a shot again then. Because like early on, I just like, I gave up. I think just in general, like a lot of stiffness and stuff that people experience and they, you know, you probably like lift and maybe do some other things. You go home and you sit down for a while, have dinner, maybe you watch TV. Then you go to get up off the couch and you do that. You make all kinds of crazy noises.

Then you're trying to figure out how to stand up straight. Once you stand up straight, you feel a lot of pressure in your ankles and stuff. I still feel that. I still get that, especially with the amount that I'm running. But it's reduced so much. I just love the fact that I have stuff that I can do for it. Toe spacers are great. Myofascial release, rubbing some type of ball underneath the foot. Sometimes I'll stand on a softball. Sometimes I'll stand on two softballs, which kind of hurts, on a softball. Sometimes I'll stand on two softballs, which kind of hurts, but puts tremendous amounts of pressure through the heel. I get done with a run sometimes and I'm like, I don't know what that pain, there's some sort of weird pain in my foot. Let me mess around with it and I'll

dig in and I'll find something and I'll be like, okay, let me work on it, but let me not work on it so much that that makes me sore. I'm trying just to work on it to get relief. I can also go into the cold plunge. I can use some sort of hot therapy, cold or hot. I could use the shower if you don't have access to a cold plunge. I fortunately have a hot tub and a cold plunge, which is amazing. But it's nice to have recovery methods. And another one, which is just really, really old, been around forever, is to put your feet up.

Yeah, lay on the ground or lay on your bed. Put your feet up on the wall. Have your feet up where they're positioned, where they're above your heart. And you could do that for five, six minutes here and there. And you'll be surprised at what these little things can do for you. I know a lot of people are in pain. I know a lot of people want to train hard, but it has a negative impact on you when you're kind of banged up. And then also, people just looking to lose weight. They want to walk every day. They want to be able to do the things they love, do the things they enjoy. And when pain

starts to creep in, it makes you not want to do those things. It makes it not fun anymore. Absolutely. But you know, with that, I do think, you know, taking the time to like, I have one of those rollers from Hyper Ice at home. And you can get any, if you can just find some type of hard roll on Amazon. But every single morning, I try to take the time to just roll on my whole body because I have noticed that that habit has been something that has made a difference in terms of just my ability to drop down and move well and feel minimal restriction. But when you start doing that, literally after that, you might feel sore. Or when you're rolling on something hard, you might find that it's really painful, right? Sometimes when people are rolling on harder objects, they're like, I can't do this.

There's way too much pain. That means maybe you have to start with something softer. So on Amazon, if you can find yourself, if you can find yourself like something soft and then like a hard, I think Kelly Stratton had his supernova, something hard, that will be a habit that long-term will make a big difference for you. a hard, I think Kelly Stratton had his supernova, something hard.

That will be a habit that long-term will make a big difference for you, but initially it might be super frustrating. And that's why it's like it's something I hope that more of us do because down the line it will make more of a difference. Just like with this barefoot stuff, initially if you've been wearing normal shoes that have a narrow toe box, that have a lot of cushion, going into our barefoot sandals, the power sandals, might not feel as comfortable. Going into Vivo barefoot shoes might not feel as comfortable. But you got to understand, this is just an area that you can get stronger. When your feet are stronger, you'll be able to handle all those forces without an issue.

And your whole body will have a difference it just takes time so give it the time it needs yeah and i know we're trying we're like mentioning a lot of different things we're saying on one hand you got to treat your feet nicely on the other hand we're saying you got to train your feet yeah we believe that you have to do a little bit of both and people that have probably already been through it probably like yeah i kind of i get the idea um but for somebody that has a lot of pain um in their feet the the answer is to figure out a way to go through the pain and um the guest that we had on uh the girl that does the reviews anya's reviews anya's reviews. Anya's reviews.

She did a great job explaining that she couldn't even get around in her own house. Barefoot, yeah. Yeah, she couldn't get around in her own home barefoot. Now, if you did something really difficult, if you ran further than you used to, you did jiu-jitsu, you do MMA training or whatever it is you're doing and your feet are banged up well that makes sense at home for you to protect your feet i came rolling in today and just a pair of just sandals that have uh or i don't even know what they are like uh slip-ons slippers there you know yeah i came out like oh i kind of almost hotel slippers you know with some good good padding under the feet um because I ran pretty far this morning.

And so you do what you need to do in order to recover from everything that you're doing. But you're going to find the sandals that we put out. A lot of people are like, those flip-flops. And why can't you wear this? Why can't you wear that? A lot of the responses were really good and appreciate all the people that have purchased it yo we thank you guys for like getting on these because we're gonna be sold out pretty soon so thank you first off thank you guys and uh make sure if you bought them to adjust them we have an adjustment video if you don't adjust them they won't fit as well but if you take the

time to adjust them they'll fit your feet so nice, you can get them to where they fit perfectly. The sandals are amazing. You guys saw me running in them in the summer and in the spring a little bit, but it's cold out right now, so it doesn't make sense for me to go running around in them. It has enough padding under the foot to where you're going to be plenty secure. If you're somebody that's getting into like running 10 miles, 20 miles, stuff like that, put on a regular shoe, put on whatever your favorite shoe is. That's a, that's a little excessive,

especially if it's your first go of it. But if you want to try these out for a trail run or for two, three, four mile run, they, for me, they've held up perfectly for that. And again, I've actually, I've actually worn these before with toe spacers and ran and, uh, that felt really good. And that was a great way to kind of, uh, condition my feet, condition my toes. And when it's warmer out, it's nice to get the sunlight on the feet. And it's also nice to just not have, it's convenient to not have socks on and not have your shoes on. It just warmer out. It's nice to get the sunlight on the feet. And it's also nice to just not have – it's convenient to not have socks on and not have your shoes on. It just feels good. Yeah.

Yeah. Now, the sandals, I really dig them because, again, if you guys have ever worn rainbows, and rainbows used to be my flip-flop of choice in the past. I think my – actually, they're down here. And then are rainbows flat also? Rainbows are – Well, they're kind of flat. the thing is they have that little arch support thing right there so it does go up at the arch so they're not zero drop but i i have multiple pairs of rainbows because out of all flip-flops they were super high quality they have a leather bed and their bottom isn't as good but they're not zero drop now when we made these two,

these are leather. So I've been wearing these for a while. So it's molding to my foot, kind of like my rainbows have. So it gets more comfortable. And then the thing I like the most is that the bottom is the Vibram sole. So it will last hundreds, if not thousands of miles, but these sandals were made to run in. Like you can run in these sandals because they have the heel strap and they have the lacing system that will mold like that. You can adjust to your foot. So if you guys want to run in them, you can. But like again, if you're going from super cushiony stuff to barefoot shoes and barefoot sandals, just like a training routine, you have a few days where you're you know you're training but then you have some fatigue so we kind of look at some of the different shoes we have is like

having arrows in a quiver you know like you have your super shoes when your feet are feeling beat up i have my ultra escalantes for days that i choose to go on a run and my feet are kind of beat up i'll use the ultra escalantes for days that i want to get a bit more out of my feet i'll use the sandals or i'll use the vivo barefoot for days that I want to get a bit more out of my feet. I'll use the sandals or I'll use the Vivo barefoot trail runners. You have different options because there are going to be certain days where you wake up and you walk and you're like, oh, fucking hell. You know what I mean? You're like, that's happened to me multiple times.

And on those days I will use a shoe that has more padding so that my foot has a bit of time to recover. But I still have some toe socks on. I still have some shit I can beat my feet up like the Nero ball so that my feet can still get stronger as I'm letting them recover. And we did a lot of this when we were lifting. We would wear, let's say, I'm like, all right, I'm going to compete in April, and it's January. Well, in April, I'm going to start to throw on wrist wraps.

I'm going to start to throw on elbow sleeves. Super small knee sleeves. And, yeah, I'm going to utilize, you know, for the bench press, I'm going to utilize maybe a slingshot, maybe the elbow sleeves, maybe a combination of all that stuff. As the contest gets closer, you know, you might say, hey, Mark, that was a pretty good bench, but the meet is six, eight weeks away. You got to take the elbow sleeves off, especially for your top sets. And so you're conditioning yourself for that moment.

You're training with the elbow sleeves on, the wrist wraps on, the belt. You're training with all these things on to allow you to handle more and you do more and more and more volume. Then over a period of time, you're like, okay, now I have to take these off because in competition, you're not allowed to wear elbow sleeves. In competition for the bench press, you're just allowed to wear wrist wraps. So you go to the competition and you hit your lift that way. But you build up over time in your training and you deflect some of the wear and tear that you might get by protecting yourself with some elbow sleeves on. You know, I think kind of a good metaphor for some of this is like imagine that your hand, right?

The hand that you use every single day. Imagine that for years you had it in a glove that didn't allow your fingers to move and your hands were just moving that way for years and then you finally take your hand out walking around little mittens all the time yeah so you're literally like this and then one day you take your hand out of the glove and you're like and then your shit starts to move around and then you start using it more it'll take time for you to get literally dexterity in your fingers there might move around and then you start using it more it'll take time for you to get literally dexterity in your fingers there might be a day that you use your hand too much and your hand starts feeling sore and then your knuckle gets inflamed and then you have to like you know you have to stop doing your shit for a little bit that's the same shit that like happened

with my feet there were days earlier on where i'd have a sharp pain in one of my knuckles a sharp fucking pain where I couldn't put much weight on my foot. And for days after that, I had to walk a bit more gingerly. I had to use more padding in my shoes and I had to be super, you know, I had to be just super ginger on my feet and then it would go away and then I would have improvement. So I really want to stress that because I know that that's something that's really going to slow some people down as they're trying to get more into the barefoot thing. And I think those are some of the people who are like, this barefoot thing isn't for me or this barefoot thing

doesn't work because you will. We've ran into those hurdles and we're like a year and a half in now and we're feeling really good. just like weight loss just like getting stronger just like all these things give yourself the time to improve because it is not an immediate process as as sucky as that is but when you get close to the other side and when you start to see the benefit it's fucking exciting yeah i just remember when i was a kid i did everything barefoot you know like we would go out in the backyard play you know baseball or, baseball or whatever. And we'd be barefoot. And I remember my mom being like, I can't believe you're running around, you know, in grass, dirt, cement, barefoot. And then one day I'd put on my shoes and I never took them off, you know, and then it became

painful just to walk in the kitchen, you know, like stupid small things where I'm like, dude, this is not cool. Um, I always like using the, uh is not cool. I always like using the car analogy. So like we're in the gym or in the garage. We're building up this machine, but then we roll outside with flat tires. Imagine if you had some legit tires with some actual grip strength on them, then you can put that power down on the street. So like it's kind of the same thing with your feet. If you got strong-ass legs, strong-ass body, but your feet are basically numb, you're missing out.

Andrew, you'll appreciate some of this car story, especially from me and you knowing some things about cars. Well, at least no one knows anything about a Tesla. At least I don't think they do. I don't know shit. But there was a storm the other day here in Davis, Dixon area. And I'm driving down the street and I hear this weird clunking. I'm like blasting music, so I don't care. So I'm like, I'll just fucking turn it up.

I don't care. I'm like, I don't think it's a tire. I kind of swerve the wheel a little bit and everything seems to be fine. Your car was driving itself, right? Well, yeah, it was before that. I took the wheel and uh just jiggled the car around like oh it doesn't seem like a tire seemed like everything's fine then

the noise got like kind of louder and so i like turned the music down i'm like fuck what is that and so here was my strategy so i slow down and then i just fucking smash the the pedal like the accelerator and i just fucking take off. And guess what? It fixed the noise, right? It happens, yeah. So yesterday, I didn't ever even check the car. I never looked at it.

I just got home and said, fuck it. I never looked at it. I never even thought about it. I forgot about it completely. And then, yeah, yesterday I would like go to charge my car. And I go and I look at the passenger side and i'm like oh my god like the side paneling is missing i'm like i wonder what the fuck's that's i'm like oh i was like oh it must have been my like slow down and speed up technique yeah when you say the side

paneling is missing what do you mean it's just above the tire it's like not a crazy like a molding or something kind of yeah kind of like that but it's like yeah i probably in the process of like slowing down and then going from zero to 100 knocked it off in a second it probably just went in what universe did that seem like a good idea to you to just be like let's just power through this what if that was a flat tire and you just like laid it on and then your car just went. And I just went up in smoke. I was like, I don't know. I don't know anything about cars. You have life insurance, right?

I think so. Yeah. Andy has you set up with life insurance. Andy's got it figured out. Mark. Mark. That's just the technology I'm working with over here. Fucking hell, dog.

No, dude. I can appreciate it. Yeah. Sometimes you just. But the thing is, it's like a tesla it's not like you're gonna work out the fucking carburetor you know yeah yeah yeah yeah there's not much to check no like i can't look under the hood there's like nothing there yeah i would have just assumed that you like ran something over and it was stuck i think somewhere in this yeah but no it was probably said it was raining hard too right flare hard too yeah it was like raining and windy

my favorite part is that you got home and you're just like man like didn't even think about checking that's a rich flex that's a rich flex it's like uh whatever let me text elon like dude there's something wrong with your car this is bullshit your car sucks falling apart bro what the fuck happened to elon recently apparently like he was on stage with some artist i was on stage with dave chappelle was it he said i'm rich bitch and people like the fuck out of probably yeah i did see something like that it's already dead like it's dead it's passed yo He keeps on covering shit on Twitter. It's fucking crazy. Do you guys see Hany Rambad?

He took a real nosedive. Really? Yeah, now he's working. He worked with Chris Bumstead. Like, that's got to be a giant. Oh, I thought you meant like he literally fell. Yeah. No, that's got to be like after he trained me.

And then he like works with that guy. With C-Bum? He's got to feel terrible. Yeah. He had two guys win. He fucking crushed it. C-Bum it he wasn't working with Hadi Choupan was he? oh jeez

and then he had somebody else finish second there's a picture I don't know if I saw it on Hani's Instagram I think it was on Seabum's Andrew Jacht he's gonna win Olympia at some point he is the I don't get it

like a lot of bodybuilders now are just so blocky like they don't have a okay my opinion they don't have that bodybuilder nice look that you generally see in classic right you see that nice shape and everything they're just mass but Andrew Jacked he actually

has that small waist he's like a I mean Flex Wheer was a flex i was watching flex perfection almost flex real was perfection as that sounds he was andrew jacked is the closest we have to flex realer dog yeah he's got to win in the next few years because he no one can touch his look no one can touch his look jesus is sebum retiring this year he said he's gonna at least do it one more year one more year you know he's young too like 25 26 is he that young i i think he's young yeah he won uh for the fourth time and i believe before that i think he was runner up like once or twice so he uh he's been kicking ass for a long time.

Where's that picture with all those guys with the trophies or the gold? Look at that. Yeah. There was a lot of people were talking a lot about. He's 27. Oh, my God. It looks crazy. But you said people were talking about what uh they were talking a lot

about the uh the previous winner um guys big rammy big rammy and they were saying that like his legs looked like they had like holes in them and stuff but i didn't see that some people were speculating it was like sight injections or something i didn't again i didn't see it but yeah there he is with two first place guys and the other guy came in second wow the guy that won the olympia i believe he's a like an undersized guy like i think he weighs like 220 or something which is still massive you know getting on stage look how big c-bum looks just because of his height yeah wild yeah it was an interesting olympia for sure power project family how's it going now we talk about sleep all the time on the podcast because it's one of the biggest things that helps you with your health and fitness, your recovery, your muscle gain, your fat loss, everything.

That's why we've partnered with 8sleep for such a long time now because the technology behind the mattress allows you to track your heart rate, the amount of times it takes you to fall asleep, your tosses and turns, your heart rate variability. It takes you to fall asleep, your tosses and turns, your heart rate variability. It changes its temperature through the night based off how you sleep, but not only yourself, but maybe your partner on the other side of the bed. It is an amazing mattress. Andrew, how can they learn more? Yes, head over to 8sleep.com slash powerproject. That's 8 spelled out, E-I-G-H-T, sleep.com slash powerproject. Along with more information, you guys will actually save $150 off of your entire order automatically.

Links to them down in the description as well as the podcast show notes these guys got to go up there barefoot they got to get the veins in the feet it is pretty interesting when you're watching some of them flex like just like to actually flex the quad when you're posing you kind of have to twist into the ground to get the quads to activate so when you see their feet when're flexing, you see them flexing and creating an arch in their foot. It's pretty cool. It's pretty cool once you start doing more shit with the feet, like the kind of stuff you notice with those guys. They kind of have to.

And when they create the arch in the foot, then you see all the muscles in the leg start to come up. And then there's kind of like weird stuff into the hip that you don't even know how to flex until you're like you'll be lean enough to have those muscles but you don't know understand how to flex them and if you just flex your quad and if you just flex your quad kind of straight it's just like a blocky quad like you don't really see a lot you might see three different muscles you might see the muscle next to the knee you might see the next one you might see that outside sweep a little bit

but until you learn how to really connect to the ground and kind of twist your foot. It's really hard. On top of that, that's not the only thing you're flexing. You're flexing everything. They're looking at everything. It's pretty fun and cool.

Also, I'm guessing you didn't see that World Cup final. I heard. I heard it was. Argentina won, but it is probably the greatest game of World Cup soccer ever. Nice. Ever. It ended up being 3-3, and then they went to penalty kicks.

But like this guy, Mbappe, he plays for France, right? So Argentina already had two points, right? He's one of the best in the world right now. Mbappe is one plays for France right so Argentina already had two points right he's one of the best in the world right Mbappe is one of the best in the world at minute 78 he scores a goal and at minute eight and I think 78 that was a penalty kick and then at minute 80 he scores another goal to tie it up so within a two minute period he gets two goals and then Argentina manages the story again and then before the game ends at like maybe minute 115 france scores one more time then it goes to penalty kicks it was it was it was a legendary game it was and it it it it was just it was beautiful it was beautiful seeing messi like he's already the best player in the world but it was like now he is the

god of soccer he's like no one he he is the god of soccer. He's like no one. He is the god of football. Even with all that growth hormone. All that growth hormone. Your brother posted that. I'm like, don't disrespect Messi, Chris. I saw that. I saw that shit. Yeah, I guess he took some stuff medically when he was a kid or something like that.

Yeah, yeah, yeah. If we could all be so lucky. I don't know if you guys heard Dana White talking about soccer. Oh, he was? What'd he say? He's probably dissing. I hope he didn't diss him. He completely smashed it.

Oh, Dana. Oh, here we are. I got a better, I'm going to send you another clip, Andrew. I sent you one already, but I'll send you another one. Thank you. I'll email it to you. Sorry. You know, an interesting thing, though, is soccer cleats.

They did fuck with my feet when I was younger but like do you dude cleats need to be that fucking narrow like well they're super narrow well um a soccer shoe you kind of probably like so in football and american football yeah they want the shoe to be tight for the kickers so that he can kick the ball hard does that have anything to do with anything you know for kicking the ball maybe because i was thinking about this and like when i do some like random juggling and shit in my vivos and i fuck around with kicking i'm like i can kick this just fine like oh so it might have been like a little bit of a mental state i think it's i think there's first off the culture of cleats because cleats never were really that wide they had the copa mundial cleat which is the cleats that i wore

when i was younger but even so those were still narrow for my foot um but i think the aesthetic part of it because i remember when i was younger there is issue the nike mercurial vapor it was the first year it came out and cristiano ronaldo was marketing it but if you type in nike vapors andrew they were by far the narrowest soccer cleat and just the thinnest soccer cleat on the market but even my even i was like mom can i get some vapors please and she was like okay um but all the kids started wearing vapors and it wasn't because they were technically the best cleat it's because ronaldo was wearing it and they just looked really good but if you look at the you know he called nike and it was like yo can you make these a little wider for me? Yeah. And they were even marketed like being

fast and quick and swift. And you look at them, it looks like they fucking hurt. They were super narrow. That's why they come in in the middle there. Yeah. I don't think cleats need to be that way.

I hope just more of this stuff gets out to i don't know more sports because i think i think it'd be super beneficial for the the performance of athletes you know was this the right one mark or did you sign another one i emailed it to you yeah talks about soccer i think this is it sound i'm working on, okay. I'm not a big hockey fan, but I respect so much how talented you have to be to play hockey, okay? Soccer? I don't know the ballgame. Can't stand soccer.

I think that it's the least talented sport on earth. There's a reason three-year-olds can play soccer, okay? Run around and kick a ball. Landsberg said, you wouldn't say that if you were Brazil. I said, dude, I say this in every country. When you're playing a game where the net is this big and the score is 3-1,

are you shitting me right now? That's a blowout. You know how untalented you have to be to score three points when the net is this big? Now in hockey, you have guys on skates with crooked sticks where they have to hit a puck into a net that's the same. He doesn't know what he's talking about.

That's a terrible take. He's a true American. I'm not even, I'm, no, whatever. Dana White is a businessman. He kills it. I love him. But on that, nah. Yeah, that's not the first time I heard that, like, that soccer isn't, it doesn't take skill because literally anybody can do it.

Because all you have to do is put the ball on the floor and kick. And there's people, though, that go way too far on certain things. Like if you say something bad about baseball, you might say baseball is boring or it's slow. And then there's people who are like, no, I kind of like that it's slow. I like that it's that way because it's a chess game, you know, a little bit. It's a strategy game in some ways. But then the people that like baseball, if you attack baseball right away, they're like, hardest sport in the world.

It's the hardest sport by far in the world. The reaction time you need. Well, because, yeah, even if you only hit the ball 30%, you're in the Hall of Fame. Because you're at like a 300 batting average. You're a small round ball with a cylinder. Yeah. It's whatever. Like,

can't we all just agree that like some form of fighting is probably like, that's probably the, I mean, it's gotta be kind of the worst of it just cause of like, what do you train for? You train for all elements of like chaos of somebody like kicking your ass. Yeah. I think I can remember.

Right. I mean, for in comparison to what you were explaining but you're like if you're at the biggest sporting event ever but then a fight breaks out in the crowd literally everybody does not give a fuck about the event they all want to watch the actual fight now which is definitely you don't care about the multi-million dollar athletes you're about two drunk fat guys fighting over a taco. That's awesome.

Guys, are there any tools we missed out on for people as far as getting into this barefoot business? I mean, we got some toe spreaders. The correct toes, we don't have a code with them, but I really like the correct toes because you can literally, within it, you can stick coins in to part of it. And you can get even a bigger toe spread between some of your toes. But there are cheaper ones on Amazon. We talked about the NeuroBall. We got some rock mats here for texture underneath your feet, which will cause your feet to move more. Handfoot gloving.

Handfoot gloving is something that I do multiple times a week, especially when I go to the sauna. I still do it just when I'm putting my socks on in the morning. Absolutely. Like what I'll do is I'll glove and then I'll squeeze my toes against my fingers and get that resistance. I was going to mention this too. With this NeuroBall that you can get on Amazon, you can use your toes. I sometimes like to use my toes to grab onto the NeuroBall. Kind of like if you're going to – you know how people work their grip with like different pieces of equipment you can work your grip with this like think about all the actions that happen in your foot when you're doing that so i'll grab onto this when i'm just chilling right so it's another

passive thing um i would say uh human garage you know they they taught us like kind of the pulling of the skin and they also taught us that you could just take your heel of your other foot while you're standing and you can push down on the top of your foot. And there's a lot of release you can get there. And you're going to find weird sticky stuff in kind of like the lower ankle and all around the tendons of the feet. And you can take the skin and just – it will hurt. I'm doing it right now you take the skin and pull it but it it feels really good you'll be able to get some good

relief from that too yeah the the this is one thing too like with everything we're talking about here it all comes down to pressure myofascial release that we talked about a bit using your foot against this a lot of these things it's like chris kadowski which is an amazing podcast. And I'm actually curious, if you guys can comment, what do you think were like your top three podcasts this year? Let us know what your top three podcasts this year was because we did a lot of good ones.

But Chris Kodowski talked about the importance of pressure in my fast release. And then I know that I started taking that more seriously after that podcast and holy shit. So much like my body just moves so much better. I have access to more things more than I used to. And it's not like I was super tight before, but I'm even more limber now. Um, all of that stuff will make a very big difference for you. I think just get out of your socks and your shoes. Yeah. Just like literally try to be barefoot.

And if it's too uncomfortable, again, pad up your feet whatever way appropriate. Like if your feet are bothering you for the day. But, I mean, I'm barefoot right now. I try to kick my shoes off every time we podcast. I don't think you're supposed to drive that way, but sometimes I do that. I do too. Why are you not supposed to drive that way? I don't know.

You're supposed to have like a shoe on the driving floor. All right. You never drive that way. No, I would never do too. Why are you not supposed to drive that way? I don't know. You're supposed to have like a shoe on the driving floor. Alright. You never drive that way. No, I would never do that. I would never. Yeah, yeah, yeah. Oh, yeah. Your feet will grow though. Your feet will grow and they'll look a lot different like over

a period of time. So I know we keep just kind of hammering this whole foot thing, but it's important to us. I mean, we've talked a lot about sleep. We've told you guys about the mouth tape. I used different mouth tape this week, and it didn't work well. I didn't realize until the hostage tape guys came on the show that when you use the hostage tape, what he said was really accurate.

I was just like, whatever, it probably doesn't work work that great he said the heat makes a huge difference so i held i held my uh hand over the tape for like maybe three or four seconds and then made sure i kind of rubbed the whole thing on there and stayed on way better i couldn't i couldn't believe the difference huge difference it's taking that time to like if you need to put on just like rub around it a little massage in it. That's what I do when you massage. It gets even yeah, it stays on even better. And if you, because some people don't

like it being on their lips, so just go like this and then put it on. Oh, yeah. Go like that and then put it on and then you're going to be all good. But yeah. Yeah, we didn't to definitely not be overlooked, like what gary and ricky from goda showed us as far as like the um some of the movements that are meant for other things but

like uh child rockers with your toes being tucked under oh like stretching out your toes to get into like those weird positions like those definitely helped me and the seiza position yeah stretches the shit out of the ankle yeah sitting on top of top of your feet, yeah. Go to the Kador video. Go to the video. I'm just telling you guys. You two, you can do it, Andrew. Okay, I'm like, which one? People on the Super Training Gym channel, Kador Ziani's different positions.

Every single day, I start my morning sitting off in Seiza. When I start working, I'll put my feet up. That has been also super beneficial. And when you see the way Kador's feet function and the way he can move, again, all of this comes down just to the simple habits that you can do. But what I was going to mention was as much as we've been talking about running and getting into running, do not neglect walking. Because walking is one of the easiest ways that you're going to be able to get

more volume into your feet with minimal stress. So whether you do it in sandals or Vivo barefoots or whatever, keep the habit of walking because it's just going to – it will help your progress as far as all this foot shit is concerned. Yeah, don't try to run, get frustrated, and then just not run or walk. Oh, yeah. Make sure you're out there still doing some stuff. And just not run or walk. Oh, yeah. You know, make sure you're out there still doing some stuff.

Also, with the NeuroBall, you can actually stretch the big toe quite a bit. And I found some utility in that. Being able to get that big toe to move properly, I believe, is just kind of another reason why I'm able to recover from these runs quite a bit. I think that that area was real stiff. I think my toes, like, I don't know, man. I don't know what the fuck happened to me, but my body got to be so stiff where everything was stiff.

The wrists, the fingers. It's like, really? Like everything? Why did everything decide to get so stiff? But it's just, that's where I'm at. I'm happy that I keep improving and keep getting better.

And there's still so much further to go. That's kind of exciting too. I kind of like that. I think that's kind of a strength for you though. Because a cool aspect of that is that you are so stiff in so many places that as you start unlocking some of these things, you're able to give people that information

because like I can't relate to certain aspects of stiffness that you've had. I can't relate to it. But there's probably people out out there who are like i know exactly what you're talking about and that's gonna work so seeing you like dude the way you move now and the miles you're putting in it's like it's it's fucking wild versus where you were before it's crazy i'm like yesterday uh or two days ago when I was running on the beach. Again, I didn't do the math. I didn't think about it. It said to run three quarters of a mile in approximately seven minutes and 35 seconds.

And it said times 12. And I was like, okay, like just like I'm a fucking military, you know, like I'm a soldier. Like I just like, aye, aye, you know, and I a soldier like i just like i i you know and i fucking got it i'm gonna go do it and so i did it and as i'm doing it as i get like maybe about three quarters away and i'm like i'm like i'm gonna be out here for like two hours this is like a full this is like a half marathon day almost you know at a much faster pace than what i'm used to i'm like holy fuck you're doing this on the beach yeah it was fucking nuts just kept running back and forth was that optional like did you that you chose to do it on the beach yeah because i i couldn't really i guess i could have done it

on the hills but that would have been like weird and probably too taxing so isn't it hard to run in sand i'm sorry i don't run in sand much so like isn't it pretty fucking hard it can be like the sand at first you're like oh the sand feels good but like when you're running on it for two hours it just turns into like cement at a certain point it just you know it hurts wow okay yeah but like how do you get around the fact that like you don't really move in the sand when you do you just like when these get up higher yeah like like it's hard like you're in fucking sand you can't really push off the soft sand is tough but the sand that's like right by the water got it is probably the equivalent of being the same as like blacktop almost okay i mean if you were to fall on there

like yeah you would you would land probably pretty softly but uh hitting your feet on there repeatedly over and over again is pretty intense. And I cold plunged in there, which was also really cool. Saw that. Because I don't usually go in like that. I don't mind getting my legs wet and stuff. It doesn't seem crazy cold to me. But it's way too cold for me to just be like,

yeah, I'm just going to go right in there. I just walked right in there. It felt great. Yeah. Nice. Andrew, take us on out of here, buddy. Also, guys, for those of you who got the power sandals, let us know

what you think. Make sure that they're adjusted correctly and give those babies time to break in because again, as you wear it more, the leather breaks in. We want to see y'all wearing them. Those of you that think it looks nice today in the vest that he's wearing, he's giving it away.

Andrew, tell them how they can win it. Yeah, you guys got to head over to Power... That's a lie. Oh, my bad. I thought we were... He said he's giving it away. Oh, yeah. Go to www.powerproject.life.

Yeah. I thought what Mark was going to say is like, if you want to pick up this outfit because Encima looks so good in it good luck you're mixing some pretty interesting colors over there yeah yeah but it works out on you works out fine okay you know who i look like who's the spongebob character um couldn't tell you squidward no no not squidward he's uh the the spongebob he has like this the purple star nose he's the old man who always goes like, you know what I'm talking about? Yeah, yeah. It's the same color palette. I'll find it right now.

I've never watched it. SpongeBob. Oh, yeah. You know who I'm talking about. I do. You know who I'm talking about. I love SpongeBob. Mermaid Man.

Mermaid Man. I look like Mermaid Man. I love it. All right. I have the color palette of Mermaid Man. Cool. Okay. Well, Andrew. Thank you, everybody, for checking out today's episode.

Please drop some comments down below. Let us know, like Ntima said, your top three favorite podcasts that we did this year. So hopefully we have enough time to go over those. If not, we'll check those out early next year. And for more information or just if you guys want to hit up the Power Sandal, go to powerproject.live. We have a lot of other cool stuff on there as well. But that hot item right now is the power sandal so uh links to them down or links to us i should say down in the description as well as the podcast show notes uh make sure you guys are subscribed

if you're not subscribed already and follow the podcast at mb power project on instagram tiktok and twitter my instagram tiktok and twitter is at i am andrew z and sema i didn't see my any on instagram youtube i didn't see my in-yang on Instagram and YouTube. I didn't see my yin-yang on TikTok and Twitter. Mark? Nelly's tip, right? Yes, Nelly's tip. Time for one of those tips. I think I wrote something down.

Uh-oh. Maybe I didn't. Oh, this is, yeah, this is something I was just thinking about the other day. And a quote that I heard a long time ago, and then it just popped into my head. And it is that somebody else has been dealt the same exact cards as you have, and they played them differently, and they figured out a way to win. So fucking figure out a way to win. Strength is never a weakness.

Weakness is never strength. I'm at Mark Smelly Bell. Catch you guys later. Bye.