Author: The Tim Ferriss Show

  • #818: John Arnold with Dr. Peter Attia — The Greatest Energy Trader of All Time on Lessons Learned, Walking Away from Wall Street, and Reinventing Philanthropy

    AI transcript
    0:00:05 Hello, hello, hello, Nelly. This is Tim Ferriss. I figured I’d mix up the intro. Welcome to another
    0:00:09 episode of the Tim Ferriss Show, where it is my job, each episode typically, to sit down with
    0:00:13 world-class performers of all different types, from all different industries, from all different
    0:00:19 fields, to tease out the habits, routines, favorite books, influences, and so on, that you can, in some
    0:00:24 fashion, emulate or test and apply in your own life. This time around in this episode, we have
    0:00:30 a slightly different format, which I’m super excited about. I will not be the one doing the
    0:00:37 deconstructing. Instead, we have my good friend, Peter Attia, taking my place. In this episode,
    0:00:42 we have Peter interviewing the legendary John Arnold. As many listeners know, and many probably
    0:00:49 don’t know, Dr. Peter Attia, on Twitter and Instagram, at Peter Attia, A-T-T-I-A-M-D, is a
    0:00:55 former ultra-endurance athlete, so he’s done swimming races of 25 miles, etc., a compulsive
    0:00:59 self-experimenter, so we get along well, and one of the most fascinating human beings I know.
    0:01:07 He is also one of my go-to doctors for anything related to performance and longevity, because
    0:01:13 blending the two is quite a sophisticated and subtle business. Peter also hosts The Drive,
    0:01:18 a weekly ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking,
    0:01:24 and a few other things. He really gets into the weeds with specialists on his show. Topics include
    0:01:28 fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more. You can subscribe
    0:01:33 to The Drive on Apple Podcasts, Spotify, or wherever you listen to podcasts, and you can find links to
    0:01:38 all of this in the show notes for this episode at tim.blog forward slash podcast, and just search
    0:01:44 atia, A-T-T-I-A. I will let Peter take it from here to give John’s full bio and introduce the episode.
    0:01:50 This is one not to miss. I really enjoyed it, and hope you do as well. Thanks for listening.
    0:01:56 But first, just a few quick words from our sponsors who make this show possible.
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    0:05:13 Optimal minimal.
    0:05:18 At this altitude, I can run flat out for a half mile before my hands start shaking.
    0:05:20 Can I ask you a personal question?
    0:05:23 Now would it seem to be a perfect time?
    0:05:24 What if I did the opposite?
    0:05:28 I’m a cybernetic organism living tissue over a metal endoskeleton.
    0:05:44 I guess this week is John Arnold. John is probably the guy that’ll go down in history as the most
    0:05:51 successful natural gas trader of all time. And we spend the first part of this episode explaining
    0:05:54 that story. And you might think, well, what does that have to do with anything? Well,
    0:06:03 it’s only by understanding how John came to amass a fortune of billions of dollars trading natural
    0:06:09 gas. Can you understand the second part of this discussion, which is how at the age of about 37 or
    0:06:17 38, he shut it all down and turned all of his attention to the full-time craft slash business slash art
    0:06:25 philanthropy. John’s philanthropy is as serious as his natural gas trading. And his foundation,
    0:06:31 Arnold Ventures, which he is the co-chair of along with his wife, Laura, focuses on really the hardest
    0:06:37 social problems imaginable. And in this episode, John discusses at great length where philanthropy
    0:06:43 fits into the broader picture of the nonprofit sector, differentiating it from charity and how that
    0:06:47 fits into even the broader umbrella of public or government spending and even private spending.
    0:06:52 And it’s only by understanding that lens that you can really understand how someone like John
    0:06:59 thinks about deploying the types of resources they do, which are legion to be clear. The foundation
    0:07:08 currently spends about $400 million a year in grants. And John’s goal is to basically spend their entire
    0:07:14 fortune in their lifetime solving very hard problems, problems like criminal justice reform, health policy
    0:07:21 reform, K through 12 reform, public finance, things like that. We obviously don’t go nearly as deep as
    0:07:27 I would love to go into all of these topics. And yet somehow this podcast managed to be probably two
    0:07:32 and a half hours, if not slightly more, which certainly leaves ample room for a part two of this at some
    0:07:38 point in time. I guess one thing I would say about this is I’m obviously fascinated by this topic and
    0:07:42 could sit here and talk about natural gas trading forever. If that subject matter, isn’t that
    0:07:46 interesting to you? What I would suggest is paying close attention to the timestamps in your podcast
    0:07:51 player. You’ll probably want to listen to the first part of this because it’s, I think John’s
    0:07:56 background and growing up and his card trading business, his baseball card trading business. I think that
    0:08:01 stuff is really important to kind of understand John’s mentality. You may actually want to skip his
    0:08:06 career where he goes from college to work at Enron and don’t worry, he’s one of the good guys at Enron.
    0:08:12 And then you may want to sort of skip to the part where he decides to shut his own hedge fund down
    0:08:16 and instead focus on philanthropy. Again, I’ll leave it up to you, but I guess the point I want to make
    0:08:20 is I wouldn’t be put off by the fact that if you’re not interested in natural gas, you won’t find this
    0:08:25 episode interesting. I think this episode is interesting start to finish, but there may be some people who only
    0:08:30 find one part in string or another. So, so just pay attention to where that is. So without further delay,
    0:08:32 please enjoy my conversation with John Arnold.
    0:08:43 Hey John, awesome to sit down with you. I’m bummed we are not able to do this in person because anytime
    0:08:49 we sit down in person, it is a long and fruitful discussion where I just feel like I’m learning at
    0:08:55 a geometric rate. But nevertheless, I’m excited that we’re finally getting to sit down and talk because
    0:09:00 there’s so many things on my mind. Now, a lot of people listening to this podcast will not really
    0:09:07 know who you are. And I’ve struggled to think about the best way to introduce you. So I thought one of
    0:09:12 the funniest ways to introduce you is to do so through the tweet that you have pinned at the top of your
    0:09:16 page. So remind me your handle on Twitter is, is it John Arnold Foundation?
    0:09:18 John Arnold Foundation. Yeah.
    0:09:22 Okay. And what is it that you have pinned at the very top of that?
    0:09:30 So it’s essentially that I’ve been called the next Koch brother by the far left. And I’ve been labeled
    0:09:36 the next George Soros for by the far right. And I think I write that I’m an equal opportunity,
    0:09:43 special interest pot stirrer. And I think it does label me a couple of ways versus our actions at the
    0:09:51 foundation, which has been kind of in its current form for about 10 years, have led to getting into
    0:09:56 a lot of squabbles with both the left and the right. And at times it’s been frustrating, at times it’s
    0:10:02 been liberating, but it has brought a lot of conflict, which one doesn’t normally think about when you think
    0:10:08 about philanthropy and a philanthropist about having conflict and fights and battles with a lot of these
    0:10:14 issues. And that’s generally been a component of our work, not by design, but by necessity.
    0:10:22 And then I think the second part of it that I like is that we don’t approach all problems with the same
    0:10:29 ideology. I think problems are different. Problems are complex and the type of solution for each problem
    0:10:34 is different. So we don’t say that the free market is the right answer for everything. Don’t say government
    0:10:40 is the right answer for everything, but it depends on the makeup of the problem, the actors, the market
    0:10:45 failures, et cetera, as to what the right solution is. And therefore over the years have managed to
    0:10:49 make mad both the left and the right, and sometimes simultaneously.
    0:10:54 And by extension, I think there are many times that the right and the left also think you were doing the
    0:10:59 greatest work on earth. I mean, I think that’s the corollary of that, which is there are times when
    0:11:02 you were in lockstep agreement with both sides as well, correct?
    0:11:04 Yes. Although whenever-
    0:11:05 Not simultaneously.
    0:11:10 They tend to be louder whenever you’re in conflict with them than when they’re showing appreciation.
    0:11:11 Yeah.
    0:11:18 I think part of how we’ve chosen issues to work on is we’re looking for these system problems that have a
    0:11:25 lot of impact in people’s lives, where the two sides, the left and the right, have historically
    0:11:31 been divided for some reason and that they’re starting to come together. Like there’s a reason
    0:11:37 why there can be a solution that’s viable today that wasn’t viable five years ago or 10 years ago.
    0:11:42 And that ends up being a component of almost every issue we work on is that the left and the right
    0:11:49 are coming together. And so we need to be able to work with both sides. And so we’ve tried to tamp
    0:11:56 down the politics, both personally and professionally over the years and try to see in the Venn diagram of
    0:11:59 things that the left will support and the things the right will support, even if it’s for different
    0:12:04 reasons or different motivations. Let’s explore those territories and see what can be done.
    0:12:09 And I think we’re going to explore one of those in greater detail, perhaps than others,
    0:12:13 which will be criminal justice. But currently the foundation I know focuses very heavily on health
    0:12:18 policy, public finance platforms and criminal justice. And I think at least one of those,
    0:12:22 and I don’t know why I just personally find criminal justice to be such an important one,
    0:12:27 maybe we’ll come back to it because it is one where I think maybe the left and right have a different
    0:12:32 ultimate motivation for establishing it, but the solutions can certainly benefit society and both
    0:12:37 sides. Let’s take a step back because to put the magnitude of your philanthropy and scale,
    0:12:43 the foundation is deploying what type of assets per year? Can you put some numbers to this
    0:12:48 for people? We give about 400 million a year. The assets in the foundation are a little over
    0:12:54 2 billion. And then we have a couple other giving vehicles, specifically a DAF. We contribute money
    0:13:01 every year as well. So we have a high spend rate, but one of our philanthropic intent is to give away
    0:13:06 the vast majority of our money during our lifetimes. Yeah. And you’re very young, John, you’re in your
    0:13:12 mid forties. You and your wife, Laura have been at this, as you said, since you’re in your thirties and yeah,
    0:13:17 you’re sort of on a mission to spend this enormous sum of money during your lifetime. That’s something
    0:13:22 I want to come back to because it’s also not a typical path to philanthropy. Many people are
    0:13:27 thinking about serious philanthropy at a slightly later stage of their life. Let’s start with the
    0:13:30 first half of the story, which is where did this money come from? You didn’t have a trust fund to
    0:13:36 my recollection, right? I did not. I did not. So where did you grow up? I grew up in Dallas
    0:13:43 and a very boring, great upper middle-class lifestyle in Dallas. Went to Dallas public schools,
    0:13:49 ended up going to Vanderbilt. Well, let’s go before Vanderbilt. What was your first business?
    0:13:55 First business. So probably mowing lawns. I was sitting around one summer and said,
    0:14:03 I want to make some money. So what can a 12 year old do to try to make a dollar? Not much. And so
    0:14:09 went knocking on every neighbor’s door and tried to find a lawn to mow and realized that everybody
    0:14:14 either cut it themselves or had a lawn service already set up. And so that wasn’t going to be
    0:14:22 my path to riches. And then kind of around age 14, I ended up getting into the baseball card business
    0:14:31 pretty actively. So this was right around 1988, 89, 90, when the sports card business was taking off.
    0:14:37 And I had a small collection at the time, but I always thought of it more as an asset rather than
    0:14:43 a collectible that I wanted to put on my desk and look at every day. And so the first experience was
    0:14:50 just renting a table at a local trade show for $30 and going and putting a lot of the collection on the
    0:14:57 table and trying to sell it. And again, the sports card business was booming. And so came home with maybe
    0:15:04 $100 from the $30 investment. Now, of course, the cost of goods sold was, it didn’t really factor that in.
    0:15:10 Maybe that was a sunk cost at the time, but it started getting me interested in this as a potential business.
    0:15:17 And I kind of quickly figured out, I didn’t want to be spending my weekends sitting at the local trade
    0:15:22 fair and couldn’t, I played highly competitive soccer. So I had things to do on the weekend,
    0:15:28 but there was a wholesale market that didn’t require as much time. And so this is really kind of the,
    0:15:33 again, during the start of the bulletin boards of ways where people would transact.
    0:15:41 And there was a small bulletin board of baseball card dealers where they would do the wholesale trading.
    0:15:47 And the market was so volatile at the time. If a particular player went on a good streak for two
    0:15:55 weeks, that card would get hot, especially in the region he played. And you’d start seeing number one,
    0:16:02 volatility in prices and second kind of geographic differentiation in prices. So the market for hockey
    0:16:08 cards was very strong in the Northeast and in Canada, a little in Michigan, they would sell them
    0:16:13 across the nation. Now the guys that bought them in Texas, there wasn’t much of a local market.
    0:16:21 So I could go buy the hockey cards there, ship them up to a dealer in New York and make a few dollars.
    0:16:27 And that few dollars, I would then reinvest and do it more than the sports card business was going
    0:16:33 parabolic at the time. And so kind of one thing led to another, and I ended up spending a couple summers,
    0:16:39 just kind of full time on this baseball card, really geographic arbitrage and information arbitrage
    0:16:47 that I would have a sense of who the best buyer was for every product, wherever they were in the
    0:16:55 United States, or even into Canada, and would go around and try to find any bargains I could in the
    0:17:02 Texas, Oklahoma, Louisiana, tri-state area, kind of do day trips down to Houston and go to the big
    0:17:07 fairs down here, would go canvas all the dealers. And that was really my first business.
    0:17:14 And how were you able to drive around so young? This was pretty unusual for a kid your age to be
    0:17:21 able to track that circle of geography, right? It was. I got my driver’s license at a young age.
    0:17:27 I think it was at 14. My father at the time was going through an illness. He had Crohn’s disease
    0:17:34 through his life and kind of a chronic condition that, especially in my teen years, became a bit
    0:17:40 debilitating for him. And so I was able to get, I forget what the name of that particular license
    0:17:48 was, but because there was a kind of family hurdle, family handicap that I was able to start driving
    0:17:53 when I was 14. Did you know what the word arbitrage actually meant when you were conducting it?
    0:17:57 Great question. And I don’t remember.
    0:18:01 Can you explain to people, I mean, you’ve effectively explained it in concept because
    0:18:06 it’s such a big part of your ultimate business. Can you explain it more formally and technically to
    0:18:06 people?
    0:18:14 I would describe arbitrage as taking advantage of price differences with little to no risk.
    0:18:19 They think true arbitrage is no risk where you bought it for one and you’ve sold it at two
    0:18:24 and you’ve taken no risk in doing so. In reality, there’s always a little bit of risk.
    0:18:32 And so by knowing that the market in New York valued something at $20 and it was trading in Texas at $15,
    0:18:39 I could take advantage of what I call geographic arbitrage there, that the market in Texas was
    0:18:43 different from the market in New York. Now, of course, today with the internet, a lot of those
    0:18:49 arbitrages and inefficiencies, pricing inefficiencies have gone away or have been, what we call in the trade,
    0:18:56 arbed out. And so now you see the high-frequency traders trying to make a hundredth of a penny on a
    0:19:02 share of stock and have huge incentive to do so and do so at massive volume. But it’s like buying and
    0:19:05 selling same item with little to no risk.
    0:19:12 Which is a theme we’ll obviously come back to at length. So you go to Vanderbilt. You studied, if I recall,
    0:19:12 economics, yes?
    0:19:14 Econ and math.
    0:19:17 Do you have a sense of what you wanted to do when you were finished college?
    0:19:24 I remember reading Liar’s Poker and I think Barbarians at the Gate, both classic books about
    0:19:32 Wall Street. And although growing up in Dallas with my mom as an accountant, my dad as a corporate lawyer,
    0:19:38 I didn’t have a sense as to what Wall Street was except through these books, except by reading Wall Street
    0:19:46 Journal every day. And it seemed like that was the biggest game around. I got drawn to that game or the
    0:19:53 desire to enter that game. And so my goal throughout college was to get the job and the classic post-college
    0:19:56 analyst job at a big Wall Street bank.
    0:20:02 So then how did that pan out? And I also recall from our discussions that you blazed through college.
    0:20:06 I think you got your degree in three years by taking summer classes and just being kind of
    0:20:08 maniacally focused on your degree. Is that right?
    0:20:16 Yeah, I’d take 18 hours every semester, did summer school one summer, came in with some credits, and I was the guy
    0:20:22 that was trying to get out of there and into the game as quickly as possible. Every day I was at college,
    0:20:29 it was one less day that I had to be in the game. And I think my grades probably reflected that. I was not
    0:20:35 academically focused, either in high school or in college. I think academics came relatively easy to me.
    0:20:41 So it didn’t instill a great work ethic at school, but I just wanted to move on. It was a task to
    0:20:43 complete to get me to the next stage.
    0:20:47 So do you start interviewing for a bunch of Wall Street firms when you’re in your senior year or junior
    0:20:47 year, I guess?
    0:20:55 I did. So at the time, Vanderbilt was probably a tier lower than it’s considered today as a school. And
    0:21:01 the investment banks didn’t do much recruiting there. So there was maybe one or two in some of the
    0:21:06 regional banks. And then I was able to talk my way into a couple of interviews, but I didn’t get
    0:21:13 those jobs. So I was a bit crushed. Here’s what I want to do. And I got things that were close to that
    0:21:20 working at the regional investment bank. And then one of the jobs I got, which I thought was closest to
    0:21:26 what I wanted to do to being in that game, was at the company Enron. And Enron at the time was in
    0:21:32 this transformation, trying to become essentially an investment bank to the energy industry and
    0:21:34 specifically the natural gas and electricity industry.
    0:21:36 What year was that?
    0:21:40 So I started at that job in 95, 1995.
    0:21:44 So at 95, nobody knows Enron. They’re a pretty unsexy company, right?
    0:21:45 Correct.
    0:21:51 They’re basically doing disintermediation, like their market making on energy. And that’s about it.
    0:21:55 They’re not this darling of Wall Street that they would become before their fall. Is that,
    0:21:56 do I have my era right?
    0:22:03 Right. It was historically a pipeline company. And over the decades, natural gas, which went from a
    0:22:08 highly regulated business and all the troubles associated with trying to regulate a commodity,
    0:22:14 right? That you end up having these huge booms and busts, way too much supply or way too little
    0:22:23 supply was deregulated. And that deregulation ended in 1992. And that was really the emergence of
    0:22:29 Enron, as it became the late stage company, was that previous to then you had the pipeline was
    0:22:35 responsible for providing the merchant services to the buyer and seller. So the producer of gas would
    0:22:41 sell to the pipeline and then the pipeline would transport the gas and sell it to the customer.
    0:22:46 It was viewed that this was negative because pipelines are natural monopolies frequently.
    0:22:54 And so the services and the costs of those services were too high. And so 92, they deregulate and here’s
    0:22:56 Enron as the gas merchant.
    0:23:02 Only because they become relevant later in this story. So was Ken Lay the CEO at that time of
    0:23:06 deregulation? And when you came on board, or was Jeff Skilling there at that point in time? Not that you
    0:23:10 would have had any interaction with those guys as a lowly first year guy.
    0:23:19 So Ken Lay was chairman CEO. Shortly after I joined, I joined, I think, May of 95, there had been two
    0:23:23 aspects of the company. It had the historical pipeline business, and then it had this new,
    0:23:32 it’s called investment bank side. And there was what I later came to realize was the great decision
    0:23:37 point for the company was who was going to be the number two at Enron. Was it going to be the head of
    0:23:43 the pipeline business? Or was it going to be Jeff Skilling, who is the head of the energy bank? And so
    0:23:50 shortly after I joined, Jeff was promoted up and Rich Kinder ended up leaving and starting Kinder Morgan.
    0:23:56 And obviously, that promotion was based just as much on perhaps who they were as the direction that the
    0:23:57 company was going to go in.
    0:24:06 Right. I think this was a trend in corporate America then was go asset light. So get rid of your big assets.
    0:24:12 Coca-Cola spins off as bottling business. They just become the seller of the syrup because that’s
    0:24:18 lighter on assets. But your return on equity is higher if you have fewer assets. And so that was
    0:24:21 the direction of corporate America generally and the one that Enron took.
    0:24:26 So I love that you show up in May of 95, not even taking a month off like any other kid would.
    0:24:29 And what is your first job at Enron? Where do they stick you?
    0:24:36 It’s very rare for someone at Enron and even someone at an investment bank to be put on the
    0:24:43 trading floor. Mistakes are expensive on the trading floor. And so they don’t want the kid
    0:24:47 that’s a few days out of college. That would be the equivalent of we’re going to take kids out of
    0:24:53 medical school and you’re going to get to start operating even simple operations without supervision.
    0:24:54 That would be catastrophic.
    0:24:56 Organ transplant is your first thing, right?
    0:24:56 Right.
    0:25:01 But I had expressed interest on the trading side when I went through the interview process
    0:25:07 and they called me in April and said, a couple of people recently left our oil trading group.
    0:25:14 If you can start immediately, you can start in trading. And I said, well, I graduate in 10 days.
    0:25:21 How about 12 days from now? I’ll be there. And so I literally graduated, drove from Nashville to Houston
    0:25:25 that weekend. And that Monday show up at work in the oil trading group at Enron.
    0:25:32 So what did that mean? What did an oil trader do without as much supervision or experience as maybe
    0:25:34 you would ideally want of a trader?
    0:25:38 Right. So I certainly was not trading. I was kind of an assistant on the desk,
    0:25:44 which meant doing a lot of spreadsheets of running analytical studies and correlation studies,
    0:25:51 building models, getting lunch, doing all the things that first years do, right? Trying to learn
    0:25:51 the business.
    0:25:59 And at what point did your bosses there start to realize that this kid that just came out of
    0:26:03 Vanderbilt a year younger than everybody else has a knack for this game?
    0:26:08 Or maybe asked another way, when did you first realize you had a knack for it?
    0:26:14 Quickly. I look back at all the good timings and kind of good decisions that went into my career.
    0:26:22 And one of them was, I found the perfect job for my skillset as my first job. And I think that’s
    0:26:29 pretty rare. And it happened by accident. Could have very easily ended up a mergers and acquisition
    0:26:33 investment banker at Merrill Lynch. But I ended up trading commodities.
    0:26:38 At a relative upstart of a company. That was just the perfect spot for my skillset.
    0:26:46 So tell me a little bit more about that. So oil is a very complicated thing. Gas, perhaps less so,
    0:26:52 at least at the time. Were those two viewed as the same trading desk at Enron? Or did you shuttle
    0:26:54 back and forth between them and find yourself eventually at gas?
    0:27:02 Enron, by its nature, was always a gas company. It was gas focused. The oil group was small. It was
    0:27:08 kind of the redheaded stepchild. It didn’t make much money. It was necessary because some customers wanted
    0:27:12 to transact on oil with the same company that they were doing their gas transactions with. But it was
    0:27:18 always a small group. So then how did you work up the ranks in natural gas trading? And when did you
    0:27:26 actually start to go from modeling to actually making some trades and by extension, then earning Enron some
    0:27:35 money? So early 1996, I was supposed to be on a formal rotation, six months on one desk, six months on a
    0:27:40 different business within Enron and kind of rotate for rotations over the two years and then go back to
    0:27:46 business school. And after six months, I think the team there liked me and I liked being there and kind
    0:27:53 of got made to be an exception. So I didn’t have to rotate. But kind of shortly thereafter, one of the
    0:27:59 traders, I was speaking earlier about mistakes are costly in the trading side. And there was an older
    0:28:04 gentleman who kind of made a mistake, kind of did a trade that ended up going bad. And they
    0:28:10 reorganized the whole group. And the new boss came up and I worked for him for a couple months.
    0:28:16 And one day he pulls me aside and says, I have to blow up this group. I like you. It’s not going to
    0:28:20 be good for your career to be here. You need to find a different group. And he gave me two options. One
    0:28:28 was go to London and work in the oil group there or go downstairs and work in the natural gas trading
    0:28:34 group. And as a 21-year-old getting offered an expat package to go to UK, it was
    0:28:38 extraordinarily tempting because I’m thinking I’m going back to business school anyway.
    0:28:44 It was a hard decision, but I realized the core of this company is natural gas. That’s where I need
    0:28:49 to be. I need to learn that. And so I went downstairs and started natural gas. And that was on its own,
    0:28:55 just very fortuitous timing. I spoke about in 1992 was when the full deregulation happened.
    0:29:05 The winter of 96 was the first time that natural gas prices really blew out. It was extremely cold
    0:29:15 winter. And all the historical relationships that gas had just completely changed. And so going down
    0:29:21 there, I knew nothing about gas, but people who had spent their career in gas wasn’t sure if they knew
    0:29:25 anything about gas either. They knew the fundamentals about the physical molecules,
    0:29:31 but what the historical pricing relationships were, it was a whole new game. So I went down
    0:29:36 there knowing nothing, but it felt like the whole industry was trying to figure out what does the
    0:29:39 world of natural gas look like today going forward, given everything’s changed.
    0:29:44 How did you rise through those ranks there? Because that’s a pretty interesting situation where
    0:29:47 it’s not necessarily the person with the most historical knowledge that’s going to bring the
    0:29:51 most value. It’s probably the person who can learn the quickest spot patterns, the quickest,
    0:29:54 and basically morph to a new environment.
    0:30:02 Right. So my first job in the Nat gas division was they put me as an assistant trader with a gentleman
    0:30:07 who had expertise on the physical side of the business. Didn’t know anything about trading,
    0:30:12 but he knew natural gas. And I knew nothing about natural gas, but knew something about trading
    0:30:17 and was good with numbers. And they essentially put the two of us together and said, you guys were
    0:30:24 go figure this out, work together and run this book. And so that was my first real trading job
    0:30:29 where, although I was an assistant trader on the book, but where I was involved in the trading.
    0:30:36 At this time, Enron started to become a darling. And it was certainly within the energy side and within
    0:30:42 the pipeline business had become this darling. Its stock was higher than all other stocks. So every
    0:30:47 other company was trying to figure out how do I be more like Enron. So what’s the easy way to be more
    0:30:55 like Enron is go hire Enron people, go hire someone kind of mid-level, give them a promotion and a raise
    0:31:01 and have them come over to your company. And so that was happening all the time, which was great for the
    0:31:09 young guy at Enron because the guy above you was leaving to go get a better job. And so it was an
    0:31:18 environment where if you could prove that you were responsible and that you were smart, you could rise
    0:31:25 much faster than you could at a mature company or in a mature industry. And so that next four years for me
    0:31:32 was really the roller coaster where every nine months or so I would get a promotion again, like much faster
    0:31:41 than I would have gotten had I been at a more mature company and ended up by the time I was 25, I was the
    0:31:47 head natural gas trader at the largest natural gas trading company in the industry.
    0:31:52 It’s hard. It’s almost hard to believe that that’s possible, especially now when I look at what I was doing when I was
    0:31:59 25. Right, right. It is almost hard to believe it was a company that was very merit focused. I think
    0:32:07 by giving out that responsibility, it was fantastic to work at a place like that. I think it ended up being
    0:32:12 the downfall of the company as well as there just wasn’t the controls on people who were given too much
    0:32:20 responsibility, too much of the company’s balance sheet to use without their adequate controls on it.
    0:32:26 Just a quick thanks to one of our sponsors and we’ll be right back to the show.
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    0:33:45 What was the stress like that you felt just in a self-imposed manner? I mean, were you,
    0:33:50 if you’re 25 years old, and just give me a sense of, as a head trader at Enron,
    0:33:56 we’re the largest gas trading company. We’re talking in the billions of dollars worth of potential profits
    0:33:57 and losses here, correct?
    0:34:05 In a given day, I was trading billions of dollars of notional value of gas. So a lot of it was trying
    0:34:13 to buy it at $2, trying to sell it at $2.5 penny for enormous volumes. And so Enron was the largest
    0:34:18 market maker. It was the largest speculative trader of gas. It had the most customer business coming
    0:34:24 through it. And so being at the center of that, being the head trader there, it was just from the
    0:34:32 moment you sat down in the morning until about 3, 4 o’clock. It was just nonstop trading. Someone would
    0:34:38 bring food and put it in front of me, run to the bathroom and run back. Internet trading was starting
    0:34:45 to take off then. So there was still the trading in the pit on the trading floor, like trading places
    0:34:50 style. So there was that. There was trading that was happening on the internet. There was trading that
    0:34:55 was happening with other people within the company that they had customers or somebody needed to put
    0:35:00 a hedge on because of another deal that they did. And so it was just nonstop action. And the stress
    0:35:08 level was intense. I think I’m very good at handling stress. The stress level was intense to a point of
    0:35:14 not being healthy. And I think this is true of many trading floors, especially back in those days.
    0:35:21 I think it’s why traders generally have short lives, trading lives, trading careers. It’s hard for
    0:35:26 the body to handle that level of stress for decades and decades.
    0:35:32 Were you seeing this creep out into other areas of your life? Did you have difficulty sleeping? Were you
    0:35:37 able to exercise in the periods of time, like presumably in the evenings would be your only windowed
    0:35:42 exercise? Were you eating like crap? I mean, you’re a very fit, healthy guy today. Is this what
    0:35:45 John Arnold looked like when he was the head of trading?
    0:35:51 No, I didn’t realize it. Kind of looking back probably after, after I eventually lost the weight
    0:35:56 that I gained during those years and cut down on some of the drinking, started exercising a lot more.
    0:36:03 Looking back at the health of my life was a bit telling, even like going and putting on some of the
    0:36:09 clothes that I used to wear, seeing how I’m so differently built today than I was back then.
    0:36:12 You had to find some method to relieve stress.
    0:36:17 And unfortunately for a lot of traders, that’s pretty negative behaviors, right? It’s more drinking,
    0:36:19 more partying, more gambling or whatever.
    0:36:25 Exactly. Exactly. It is not a healthy lifestyle. As I grew up, I was able, I learned how to handle
    0:36:31 the stress better. I got tired of the drinking and partying and gambling and especially kind of
    0:36:37 as I got into my 30s, as I got married, as I had kids, that all starts changing. But it also can be a
    0:36:44 reason why people start to get repulsed by that career. It’s the lifestyle that doesn’t necessarily
    0:36:47 go along with it, but oftentimes does.
    0:36:51 I want to go back to just something before we leave this topic, which is, did you get a sense of
    0:36:57 an addiction to trading? Because I’ve spoken with many friends of mine who are, have at some point in
    0:37:04 their life been in that field. And for some of them, the addiction, the high, the physiologic response
    0:37:12 that they get to a good trade is easily on par with what the most indebted gambler feels when they’re
    0:37:18 sitting at a blackjack table or with the drive that someone has to drink who is so disproportionately
    0:37:25 dysregulated by alcohol. I mean, did you personally get that? Or was it more of an intellectual exercise
    0:37:33 for you? How much of this was just purely limbic system, dopamine surging versus more of a calculus?
    0:37:40 So I definitely seen traders where they had that dopamine aspect to their trading personality.
    0:37:47 I’ve gotten the question many times, why were you a good trader? Why were you considered one of the
    0:37:53 best traders in the market? And it’s always been hard for me to answer. I think part of it is I had
    0:38:00 this emotional detachment from the business. So if I was having one of my best days or having one of my
    0:38:08 worst days, if you walked by me, you couldn’t tell. It was just 100% focus on executing the process.
    0:38:16 And so my views would change, but the process of how you look at the market can easily get swayed by
    0:38:24 whenever, and there’s the phrase fear and greed that drives a lot of price trends in financial
    0:38:31 assets. You’re either greedy or you’re fearful and that’s driving your behavior. And to the extent I
    0:38:37 think that you can eliminate those two emotions from the trading and from the process, you get better.
    0:38:42 And you know me well enough, you wouldn’t describe me as an emotional guy.
    0:38:48 So does that mean it was natural for you, John, that this superpower, because that is probably a
    0:38:54 trading superpower. Is that something you had to cultivate or spend any energy training in yourself?
    0:39:01 Was it the product or byproduct of something in your childhood? Or was it simply as innate to you as
    0:39:02 your hair color and height?
    0:39:07 I think it was just innate. I think this is how I was born. I have that detachment from the emotions
    0:39:14 that doesn’t affect my decision-making process. And so I think that’s one of the two superpowers
    0:39:23 that I had. I think I also fell perfectly on the confidence spectrum. And I say that it takes a
    0:39:28 certain amount of arrogance to be a trader because the market’s usually right. And to be a trader,
    0:39:33 you have to say, I think I’m smarter than the market here. I think the market is wrong. I think
    0:39:40 I am right. So it takes that arrogance in order to be willing to put on a trade. And I’ve seen people
    0:39:45 just get paralyzed where they just say they’re so concerned about the downside and of being wrong
    0:39:51 that they can’t do anything. So you have to be arrogant, but you can be too arrogant. And that’s been
    0:39:59 the destroyer of many trading careers is if you stick with it, I am right. The market is wrong,
    0:40:05 then you’re going to blow up. And so it’s, how do you have the right level where it’s like,
    0:40:09 I’m confident in my view on this, but I know I might be wrong.
    0:40:14 That’s amazing. When we get to talking about the second half of your career professionally,
    0:40:20 which is now your full-time work in philanthropy, especially the type of bets that you make and the
    0:40:27 scope and magnitude of problems that you go after. I think those two traits that made you,
    0:40:32 I think most people would argue the greatest natural gas trader of all time, probably serve
    0:40:35 you just as well in your philanthropy. Would you agree?
    0:40:41 I think you said that well. The notion of going in saying, I think we’re right about this,
    0:40:48 but it might not work, or we might be wrong. Let’s kind of write down our theory and test it along
    0:40:55 the way and see if it’s playing out the way it should and not get wedded to this theory that
    0:41:02 everything we’re doing in the foundation is evidence-based, but the evidence is never perfect.
    0:41:08 So we’re taking the best available information and saying, how much risk should society be willing
    0:41:10 to take to test a different idea?
    0:41:17 So bringing the Enron chapter of your career to a close, help me understand how you and your
    0:41:27 colleagues under your direction are making so much money. And yet by 2001, Enron is going bankrupt.
    0:41:29 How are those things happening simultaneously?
    0:41:35 I don’t have the right answer for that. I knew things in the company and other divisions. I had
    0:41:39 friends that worked in other divisions. We would go have a beer after work. I would hear their stories
    0:41:47 about some crazy deal that their division was doing that they thought was stupid. I would hear stories
    0:41:53 about this, but our day-to-day in the trading group was just so focused on the one activity
    0:41:58 that we didn’t have firsthand knowledge of any of that. It was always kind of the hearsay,
    0:42:06 but the trading group was making so much money that there was a thought, I think, that we could actually
    0:42:13 see this whenever earnings would get released, that the trading group could support the other divisions
    0:42:18 until they stopped making the dumb mistakes and became profitable on their own. I can’t speak
    0:42:21 exactly about why the trading group was making so much money.
    0:42:25 There were some really dumb ideas. In retrospect, when you look at the documentaries, I mean,
    0:42:30 I remember reading the book, The Smartest Guys in the Room in 2006 or whenever it came out and being
    0:42:36 like completely fixated on this thing. But the whole broadband water idea, the Indian power plant that
    0:42:41 didn’t seem to make any sense. I mean, there were a lot of ideas that, and again, I’m not saying this
    0:42:46 like I would have known at the time these were dumb ideas. I’m sure I wouldn’t have. So hindsight,
    0:42:52 of course, offers that luxury. But I mean, these were really, really half-baked at best, right?
    0:42:59 It’s always easy in retrospect. Yeah. I think the disintermediation, which not only Enron was doing,
    0:43:07 but was a broad theme in the business world at the time, was real. And the investment community
    0:43:13 was valuing companies who were disintermediating, right? The same way that they do today in the
    0:43:19 tech sector. There’s a lot of value to be created if you can disintermediate a business chain.
    0:43:25 I think Enron, trying to approach it from the commodity side and trying to do it with water,
    0:43:33 trying to do it with electricity, doing it globally in places where the quality of law and of
    0:43:39 intellectual protections isn’t what it was in America, and then having the culture of never
    0:43:46 being able to admit failure that existed not only in Enron, but again, in many other companies at the
    0:43:53 time as well, meant that whenever mistakes were made, there wasn’t the admittance to Wall Street
    0:43:58 that this was a mistake and we’re going to change. It was swept under the rug.
    0:44:06 And Enron, the process of bankruptcy kind of happened so quickly because all these financial
    0:44:11 businesses, which at the time Enron had morphed into a financial business, is completely contingent
    0:44:17 upon having the faith of your creditors, having the faith of Wall Street. And once Wall Street
    0:44:23 loses faith in you and refuses to fund you on a day, the business is toast. And that’s what happened.
    0:44:28 And it happened, as you said, precipitously. I mean, I could certainly sit here for another four
    0:44:33 hours and talk to you about mark-to-market and all of that, but I think we’ll let the listeners who are
    0:44:38 really interested in that go back and either read the books, watch the documentaries, or go deeper on
    0:44:43 that. Let’s bring it back to you, which is at what point do you realize your career at Enron is going to
    0:44:49 be cut short? So despite the fact that you’ve had your head down, you’ve been, I think you could make the
    0:44:55 case the single most profitable human at that company. If the company goes under, you’re out of a job.
    0:45:00 When was that apparent to you? And then what were your next moves? And how did you consider the decisions
    0:45:01 you had to make?
    0:45:09 It happened so quickly that there was damage control that I could see from my perspective in the company.
    0:45:13 Again, my perspective was sitting at a desk with two phones in my ear for most of the day.
    0:45:19 Didn’t get a much of a sense of what was going on outside of what natural gas prices were ticking up.
    0:45:26 So it happened so quickly that there wasn’t much to be done from the trading side perspective. This was
    0:45:32 all kind of, all those decisions end up in the finance side, the CFO’s office of how do we raise
    0:45:42 money? And so when it finally kind of November of 2001 was kind of shortly after 9-11 and that caused
    0:45:47 some havoc in the financial markets. And then that’s when Wall Street was not going to give you a second
    0:45:54 chance in that environment. And Enron arguably didn’t deserve one. And so it all happened so fast that
    0:45:59 whenever Enron lost credit worthiness in the business, then it just, it was over. Business over.
    0:46:06 There was some time spent trying to find a credit worthy JV partner to come in and Enron would
    0:46:10 contribute the intellectual assets and someone would contribute new money and keep the trading
    0:46:17 operation going because it had been so profitable. If it was just swept away in bankruptcy, it was a loss
    0:46:23 of a lot of potential value to what was then the estate of Enron, the creditors of Enron. And so there
    0:46:27 was a lot of focus on trying to cut that deal and a deal was eventually cut with the New York bank.
    0:46:32 And I looked around and I looked at the deal and kind of for the first time stepped back and
    0:46:36 started thinking like, what do I want to do with my life? And that’s where the decision was.
    0:46:42 I don’t want to go with this entity. I have different views on how this business should proceed in the
    0:46:50 future. And I want to go try it somewhere else. So you take your bonus check, you take some money
    0:46:54 from a few other folks and you set up your own hedge fund in early 2002, right?
    0:46:57 Yeah. Mid, mid, mid 2002.
    0:47:02 Again, you’re the perfect guy to do it because you’re not too stressed about it. You’ve got a
    0:47:07 proven track record. I guess you’re somewhat toxic because even though you come from the part of Enron
    0:47:13 that is fully legitimate, you still have that name on your back. Did that hurt you when you were,
    0:47:16 I mean, were you trying to raise capital? How did that factor into your hedge fund?
    0:47:22 So it was an interesting time to say the least. So right after Enron declared kind of the first
    0:47:29 quarter of 2002, I was getting calls by a lot of people, people I didn’t know saying,
    0:47:36 if you are going to do your own thing, I have interest in investing with you. And my intent was
    0:47:42 to try to raise $50 million of day one capital and just start there and let it grow organically and
    0:47:48 increase over time. And I thought I’d be cutting people back. I thought fundraising would be very
    0:47:53 easy. There was going to be $200 million of interest and I was going to cut everybody. You can
    0:47:59 invest 25% of what you want to. Second quarter, 2002, dramatic change. This is when a lot of the
    0:48:06 investigations into Enron start to bear fruit, if you will, and the headlines come out. And the
    0:48:13 headlines are, they’d say every week there’s a new scandal that’s coming out. And now the people who
    0:48:20 had called me, one, they don’t know if the profits that were posted in the New York Times, whether those
    0:48:28 are real or not, whether I was going to jail or not, all these questions. And so everybody who was
    0:48:33 banging on my door to invest pulls back. But meanwhile, I’ve rented office space, I’ve hired
    0:48:40 employees, I’ve bought computers and telecom systems, and I got to move forward. I have almost no money to do
    0:48:48 this now. I ended up starting in August of 2002 with $8 million of capital, some of which was mine, and I had
    0:48:49 two outside investors.
    0:48:56 So talk about pressure. $8 million of assets under management is not exactly what you had in mind.
    0:49:00 As far as you know, basically the only way you’re going to grow your fund at this point is by
    0:49:05 organic returns. You’re going to have to return your way into more money. You’re not going to be out
    0:49:05 there fundraising.
    0:49:10 Right. So one of the things after Enron went bankrupt is Wall Street started looking at
    0:49:17 all the copycat Enrons. So all the other pipeline companies and electric utilities who had started
    0:49:23 out these merchant businesses or trading businesses. And Wall Street essentially says, we’re not funding
    0:49:29 those businesses anymore. There’s too much risk. And so what happened was that there is great need
    0:49:36 for risk intermediation and for risk warehousing in the business. And half of the largest players
    0:49:45 are out of that business over the first six months of 2002. And so the market became incredibly
    0:49:54 inefficient and was willing to pay for the task of intermediation at a very high rate. And so just by
    0:50:01 setting up the computer, there was, going back to the arbitrage, it was very low risk or arbitrage type
    0:50:09 trades that shouldn’t exist in a normal functioning market that existed for that next year, just because
    0:50:17 the market players had been so decimated. So the first month, I was up 36%. On a percentage basis is
    0:50:23 high on an actual dollar basis and made $3 million. But also to put a point on what you just said a
    0:50:29 second ago, you’re up 36% in a month at a very low risk. So it’s not just the value, it’s the value at
    0:50:33 risk here that matters. Exactly. Value at risk, I like the term.
    0:50:38 Well, I was a McKinsey guy, remember. Risk practice, right? So we think a lot about VAR as well.
    0:50:45 Yeah. So then second month, I’m up 33%. Third month, I’m up 38%. And I’m sending the notes out,
    0:50:50 the investor notes out to everybody that was in my Rolodex that expressed interest. And now all of a
    0:50:56 sudden, three months in, I’m up, what’s the compound rate? Probably 150% in three months. And so some of the
    0:51:02 people will start calling me back and saying, hey, maybe I’ll send you some money. And so those
    0:51:09 first few years, it was doing a lot of the low risk trading to create the base and this upward trend in
    0:51:17 profitability, and then layering on some speculative trading on top of that. And I was able to play
    0:51:24 bigger than my asset size because I had this upward trend in profitability. If I was wrong on my market
    0:51:29 call, I wouldn’t be decimated because I was still making money on the market making arbitrage
    0:51:30 side of the business.
    0:51:36 Your spec market initially was actually quite small. You switched those 10 years later. We’re
    0:51:41 basically doing the opposite. But at the beginning, it was an amazing, you described it to me in the past
    0:51:44 as I think the perfect time to be a natural gas.
    0:51:45 Yes.
    0:51:47 Based on that inefficiency.
    0:51:53 Yeah. It was just risk reward. It was don’t even bother about taking risk. Yeah. There’s so much
    0:51:58 free money in the market by providing that service. Just do that. You can think about the business as
    0:52:04 a bundled product. One was the market making, providing liquidity and getting paid for that
    0:52:10 service, warehousing some risk. And the second was trying to make a call on where natural gas prices
    0:52:15 were going next. There’s some synergy of having those together. There’s a lot of synergy in having
    0:52:18 those together, but that’s the two strands of the business.
    0:52:24 And most people, myself included, when they think about gas trading are only thinking about the
    0:52:31 speculative business, which is my former countryman, Brian Hunter, very, very famously blew up in fall of
    0:52:36 2006. A hedge fund called Amaranth at the time was probably one of the biggest blowups in all of
    0:52:38 energy. We’ll come to that because you were on the other side of that trade, if I recall.
    0:52:44 But it’s those stories that get most people thinking about that’s how you make or lose money
    0:52:49 in natural gas trading. But you were doing something, you know, I always talk about risk to people. I sort
    0:52:53 of explain it as a two by two. Are you picking up bitcoins? Are you picking up pennies? And are you
    0:52:58 doing it in front of a bulldozer? Are you doing it in front of a tricycle? You want to think through
    0:53:02 that two by two very clearly. It might be worth picking up a Bitcoin in front of a bulldozer,
    0:53:07 but it is not worth picking up a penny in front of a bulldozer or a bullet train or something like
    0:53:13 that. And so you sort of have to understand that’s this idea of risk and return. So at what point,
    0:53:20 I mean, I just want to kind of go back to John, the guy who’s on this ride that seems hard to believe,
    0:53:27 but anybody who’s made the type of money you’ve made in life goes from being, I mean, I guess I’m
    0:53:32 asking this question in a weird way. Is there a moment at which you realize you’re not going to have
    0:53:35 to worry about money anymore? I don’t know what that dollar amount is. And I’m guessing for different
    0:53:40 people, it’s a different amount. I’ve had people tell me that this is going to sound ridiculous too,
    0:53:46 but I’ve had people explain to me that until you have $600 million in your bank, you will never feel
    0:53:51 totally secure, which I find that ridiculous. And I disagree with that idea though. I will never have
    0:53:56 $600 million in my bank, but there must be some number at which you realize, Oh, my life and the
    0:54:01 life of my family is going to be very different. Do you remember that occurring for you?
    0:54:08 Yeah. So that first year was remarkable and for many reasons, but one of the things that happened was
    0:54:16 that the gas market ended up being very tight. That demand was high and supply wasn’t keeping up.
    0:54:24 And so the outright level of inventories was okay, but the trend was that we were drawing inventories
    0:54:30 or not putting gas in the ground like we should have been doing. And again, had the market been more
    0:54:35 efficient than I think other traders, other traders did notice this and others put it on,
    0:54:40 but there were some trades that were, I thought were very misvalued from a risk reward perspective.
    0:54:48 And that was that if we were to have a cold winter, that first one, 2002, 2003, if that winter was cold,
    0:54:55 the gas market could experience some significant shortages and the price spikes that would correspond
    0:55:02 to those shortages. Now the weather event was maybe a one out of five probability, but I think the
    0:55:11 bets were pricing them at, that it was one out of 50. And so as I’m making money on market making and
    0:55:15 providing liquidity, I was putting on some of these trades, just putting a little bit of money into
    0:55:20 this trade at various points. And that winter ended up being the one in five weather event.
    0:55:24 And there was a two day stretch in late February.
    0:55:25 February 2003, right?
    0:55:26 February 2003.
    0:55:27 Yeah.
    0:55:30 One of the three highest gas prices we’ve had in the last 20 years, right?
    0:55:36 I think so. Yeah. It all starts to blur together now, but you had this massive spike in price of
    0:55:44 gas, I think approximately doubled in if two days. And that was the day the fund also kind of more than
    0:55:51 doubled in those two days in terms of, of assets. And that was the day when it was like, I feel rich
    0:55:54 for the first time. I am set for life today.
    0:55:57 Did you call anybody?
    0:56:02 I remember calling my mom, pretty much saying those words that we’re set. We have financial
    0:56:05 security now forever, regardless of what happens.
    0:56:13 So doing the math, you’re in your late twenties at this point. Did you have any sense at that moment
    0:56:20 that you were going to be out of the game in 10 years and full-time working as a philanthropist,
    0:56:23 or was that not a clear part of your vision yet?
    0:56:30 I always recognized the limited social value of trading. I think there is a need for someone to
    0:56:38 provide risk warehousing and liquidity to markets, but they trying to tell the story about how I was
    0:56:45 adding value or contributing to society was hard. And that always bothered me. So when I first started
    0:56:52 getting my first hundred thousand dollar bonus back when I was at Enron, I shortly thereafter was at a
    0:57:00 supermarket and I see a magazine that says top 50 nonprofits in America. And I pick it up and throw
    0:57:07 it into my, my grocery basket and take it home and immediately turn to the education section. I think
    0:57:13 a lot of younger philanthropists, a lot of people from the finance industry get drawn to K-12 education.
    0:57:18 One of the organizations was based in Houston. It was KIP, KIP charter schools. And so I called them up
    0:57:26 and got scheduled to go do a tour, went, did a tour. They had no idea who I was at the time. I wasn’t a
    0:57:32 rich guy back then, but I came home and, and wrote them a check, a five figure check. And I get a call
    0:57:37 from the founder who I had not met on the, on that original tour a couple of days later. And this was back
    0:57:44 kind of five figures was really significant to the organization. And he said, thank you. And who are
    0:57:50 you? And I need to cultivate this relationship. And that was the start of my very long journey thinking
    0:57:58 about K-12 education in the country. And so in this time, 2002, 2003, I was getting more interested
    0:58:03 in it and my check size was going up, but it was something I thought about 1% of the time.
    0:58:13 So as your hedge fund is growing and growing and growing, at what point are you now getting the
    0:58:20 attention of basically everybody who wants to come in and you’re doing the opposite? You’re probably
    0:58:22 starting to force distributions at some point.
    0:58:30 There was a trading magazine that came up with a list of highest paid traders. And that was from
    0:58:37 specifically from the hedge fund world where most of the highest paid traders existed. And it was not
    0:58:43 only what was the return on your investment in the fund, but what was your incentive fees and kind of
    0:58:49 trying to estimate that. And they would create these lists of top 100 for the year. And I don’t remember
    0:58:57 what year it was, but somehow they got ahold of my returns and started doing the math on it and figured
    0:59:05 out that I was not only one of the top 100, but I think top five that year. And that was the first time
    0:59:14 in a broadcast to the world that I was making big money, but also was a broadcast to the rest of the
    0:59:22 industry that something’s going on in natural gas and all the other hedge funds should, it was a signal
    0:59:27 to them, go figure out what’s going on over there. How’s he making this much money and see if there’s
    0:59:32 something for us to do. So during that time, as will happen in any market, whenever there’s kind of
    0:59:38 above market returns going on in a field, new entrants come in. And that’s certainly what happened
    0:59:46 during that time. I made a very deliberate decision that I was going to keep the focus of the business
    0:59:54 narrow, which I wanted to be the best in the world at North American natural gas and power trading.
    1:00:00 That was the business. Didn’t want to trade oil. Didn’t want to trade natural gas stocks or natural
    1:00:07 gas bonds. Didn’t want to trade agriculture. Stick to our expertise. Don’t try to build an empire here.
    1:00:15 Just do this one thing. And I think by doing so, I think it, by keeping focus and it allowed us to
    1:00:22 achieve that mission of being the best in the field. I think it also started, it put a natural limit as to
    1:00:28 the amount of assets that we could manage. So we just couldn’t be too big relative to the market.
    1:00:33 And the amount of money that we were making was significant. And so we started sending back money
    1:00:40 to investors. What was the greatest you allowed your AUM to swell to, to allow yourself to stay so
    1:00:46 narrowly focused? At the peak, it got to about $6 billion. That’s a staggering sum of money. There
    1:00:51 are lots of hedge funds that have ballooned to $20 and $30 billion in assets under management. And your
    1:00:56 point is, yeah, that sounds great. And you’re going to collect a lot of fees on that if you’re the fund
    1:01:02 manager, but you may be spreading yourself too thin into areas that you don’t have the deepest,
    1:01:07 deepest domain expertise. Right. From very shortly after I started, I was the largest investor in the
    1:01:14 fund. And I was in it for the return on my money. That’s how I managed the fund. And that’s how we would
    1:01:23 pitch it to central investors was, I think this is a great investment opportunity. This is where I want
    1:01:31 my money. This is the risk, where I am on the risk spectrum for my money. And if you want to join on
    1:01:38 that journey, I’d be happy to have you, but I’m going to run a risky business. And you have to be
    1:01:45 prepared for that going on because I wasn’t in it to make the management fees. That’s not how I wanted
    1:01:50 to, that wasn’t my business. Right, right. If you’re more than 50% of the AUM, you can’t make money on
    1:01:55 yourself. You can’t make fees on your own money. Right, right. So it was, it was always driven by
    1:02:01 how do I want my money managed? What do I think is a good investment for me? And then if other people
    1:02:07 want to put money alongside, that’s great. So by the way, I want to go back to one thing. Talk to me
    1:02:11 about the 06 Amaranth trade. Explain for people that given the historical significance of that was
    1:02:15 pretty significant and the fallout of that has reverberated for many years as far as the amount
    1:02:21 of money that was lost and things. Who is Brian Hunter? What did he do so well in 2005? How did that
    1:02:28 speculation sort of go the other way in 06? 2005, I hope I get all these facts right. My memory gets a
    1:02:35 bit cloudy from those days, but 2005 was Hurricane Katrina. It came in and caused significant damage
    1:02:41 on the offshore natural gas production as well as the processing, natural gas processing facilities that
    1:02:48 were onshore Louisiana. And because of that, the price of gas spiked significantly. People were short
    1:02:54 supplies. I looked this up yesterday, John. That is both unadjusted and adjusted for inflation,
    1:03:01 the greatest peak in natural gas pricing of the last, I think, 30 years. That’s September 05,
    1:03:07 right after Katrina. Yeah. And after that time, I think two things happened. First was as ocean
    1:03:12 temperatures were rising, there started to be a belief, the number of hurricanes and the intensity
    1:03:18 of hurricanes, and thus the damage from hurricanes to the energy sector and natural gas sector was
    1:03:27 structurally increasing. And second, that there’d be a great fear amongst any trader to be short during
    1:03:36 that time period, the hurricane season and August and September peak hurricane season. So he had done
    1:03:42 very well in 2005. This is Brian Hunter. Brian Hunter. In 2005, he was long during that time and made a lot of
    1:03:48 money for his fund. And at the time, he worked for a fund, Amaranth Advisors, which was a macro hedge fund,
    1:03:54 meaning they do everything. They trade stocks, they trade bonds. Brian Hunter was the natural gas trader for
    1:04:01 them. Now in 2005, as I understand it, he was by far the most profitable trading desk and trader at
    1:04:08 a large hedge fund. And so he was given a lot more position size or capital to trade with. And I think
    1:04:15 he had the belief that something similar would happen or at least a big scare would happen next year and
    1:04:20 would cause the same type of move. The difference was partially in reaction to the spike in prices that
    1:04:28 we saw in 2005. It sent the signal to every producer to increase supplies. So every producer
    1:04:33 gets that price signal. Every producer puts more money into drilling for gas. You start to see that
    1:04:41 in 2006, that supplies are ramping up. And talked about earlier that the supply demand was tight in 2002.
    1:04:48 Supply demand got very loose in 2006. And so the market was just oversupplied. It was a very bearish
    1:04:55 market. But Brian Hunter kept this trade on, this very bullish trade on, and kept the prices supported
    1:05:01 even though the fundamental picture was deteriorating by continuing to buy more and more and more of this
    1:05:09 one product. And to put a long story short, he distorted the relative values in that market so much.
    1:05:16 It gets told now that the trade was me versus him. And that’s very not much the case. It was the whole
    1:05:23 market versus him because he was such a large position in this as it started to get into the
    1:05:28 first, the very early part of hurricane season and there was no hurricane and then prices were starting
    1:05:34 to collapse and he couldn’t hold it anymore. So he kind of single-handedly, that position bankrupted
    1:05:42 this macro hedge fund. And I did well during that trade. I think I may have had on 25% of the
    1:05:48 opposing position. I was very cognizant that it is possible that a hurricane comes and has a short-term
    1:05:54 price spike. And I don’t want to blow up if and when that happens. So I need to size this appropriately.
    1:05:58 And I don’t think he had sized it appropriately given the alternative scenario.
    1:06:03 And that’s an interesting thing because it wasn’t just that you guys were betting against each
    1:06:08 other in terms of climate or weather, for which I would say three months out, that becomes an
    1:06:14 unwinnable bet. Nobody can have more or better information on that. It’s the second order bet
    1:06:21 that’s interesting to me, which is, okay, he’s taking a position on climate or weather, but it’s really,
    1:06:26 you’re taking a position on the more important question, which is supply. And you’re saying,
    1:06:32 even if we are hit with a demand shock, I believe the market is better able to bear this now than it
    1:06:38 was in 2005. And ultimately, that’s really what the bet comes down to. It’s true, a hurricane didn’t hit
    1:06:44 that year and the price collapsed. But it’s also possible that if a more mild hurricane than Katrina
    1:06:47 had come, we probably wouldn’t have seen the price shock we saw in 2005.
    1:06:54 Right, right. The market was so scared. And so people were hesitant. People were only going to
    1:07:00 put on that short trade if they thought the market had already priced that in. And I used to think
    1:07:07 about it as you have this unknown weather event. How cold is the winter going to be? What’s the hurricane
    1:07:11 situation going to be? And you can think about it, you have this probability distribution function
    1:07:18 of the possible outcomes. And then think about, okay, under each outcome, how would I think about
    1:07:23 what fair value is of the commodity at that time? And then did your simple math and come to expected
    1:07:31 value? And that really simplifies the process down much too simplistically. But that was the type of
    1:07:37 thought process that would go in is, okay, if it’s 80th percentile hurricane damage, what is that? If
    1:07:43 it’s 90th percentile, it’s 99th percentile. What if it’s 10th percentile, right? And think about all
    1:07:48 these and then how’s the market price today? Certainly at that time, there were people who
    1:07:53 weren’t allowed to be short. There were people who were only going to be short if it was way mispriced
    1:08:00 relative to expected value. And I think that’s what got him was that it was already so mispriced to
    1:08:07 expected value that even had you had this supply shock happen, what’s the upside now? We’re already
    1:08:13 priced for that. Yep. When you explain it that way, it’s a much sadder story than just two guys
    1:08:18 betting against weather and one guy’s got to be right and one guy’s got to be wrong. You realize
    1:08:23 that it was probably a bit more of an error and hubris as well, which goes back to your point about
    1:08:27 maybe being a little too confident in your ability to predict what’s going to happen.
    1:08:33 You spent a lot of your time doing research. I mean, again, we’ve already talked about you having
    1:08:38 two superpowers, but having known you for a while, I would add to that list, maybe a third superpower,
    1:08:45 which I believe also has come to serve you very well in your philanthropy, which is you have an
    1:08:52 insatiable bordering on pathological obsession for knowing everything. And I say that in the kindest way
    1:08:57 as someone who shares part of that affliction. And I remember once you explaining to me some of the
    1:09:01 details you would study about natural gas pipelines. It’s like, look, if I’m going to be
    1:09:07 the best trader in this commodity, I have to know everything. I have to know exactly what this
    1:09:12 pipeline looks like. How does it cross this type of part of the country? What type of bolt are they
    1:09:16 using in it here? And what happens to it during this type of weather? I mean, how much of your time went
    1:09:24 into understanding every piece of the minutia of how the system worked that you were basically going to
    1:09:27 dominate in terms of arbitrage and speculation?
    1:09:34 So by being a hedge fund structure and not being in the physical business, not dealing with customers
    1:09:40 and dealing with pipelines, we were at an information disadvantage going in. When we were thinking,
    1:09:48 think about whenever I trade against a counterparty and they’re putting on the opposite trade I am,
    1:09:56 what are they thinking? What do they know? Can I replicate as best I can the knowledge that they have
    1:10:01 so that I can make an educated and confident decision? Do I want to be on the other side
    1:10:10 of this bet? And to do so, we were at an information handicap just in terms of BP had more information that
    1:10:17 would come through their shop than we did. So we had to make it up by having better analysis and
    1:10:24 knowing where to get third-party information and how to analyze that information, how to craft better
    1:10:32 models that described what the past was and thus what the future is going to be, and then try to overlay
    1:10:40 some good smart trading and structuring of trades on top of that to get the above average returns.
    1:10:45 But I think we were always fundamentally focused. And this came from the days at Enron, which was the
    1:10:53 largest physical mover, shipper of gas, was count the molecules. Try to count as many molecules as you
    1:10:59 can. Where did it come from? Where did it travel? How was it consumed? And so you can build a molecule
    1:11:05 about, if you know how every molecule behaved yesterday, you can model how those molecules are going to
    1:11:10 behave tomorrow and how those molecules can behave in six months. Now, your confidence level is not as
    1:11:15 good in the six-month model, but you can start doing that. And then you can start doing the speculative
    1:11:22 trading on top of it. And so I think we probably had the biggest fundamental research department of any
    1:11:29 competitor in this space at Centaurus. And that was really what I thought our advantage was, was that
    1:11:35 we’re going to invest in the fundamentals more than anybody else is, and then overlay that with some
    1:11:40 good trading. You just alluded to something which I guess I hadn’t picked up on before, or at least it
    1:11:46 just occurred to me now when you said that. Earlier, you said natural gas was easier than oil. When you just
    1:11:53 gave that explanation, you talked about being able to count every molecule of gas. I suspect that that’s what
    1:11:59 allows an island like North America to be easier to trade gas than oil, because we have more insight
    1:12:06 into where gas is coming from. LNG was not a big part of gas. So gas was being locally produced and
    1:12:12 consumed. It’s not like with oil where, my God, it’s coming from everywhere and it’s going everywhere,
    1:12:16 right? Is that a fundamental difference between natural gas and oil trading, at least at that time?
    1:12:21 I mean, I know natural gas is more complicated now with shale, with liquefied natural gas that can go
    1:12:26 offshore, but is that part of why you made that statement earlier? Yeah, I think there’s three main
    1:12:32 differences that made natural gas a great product to trade. One was, it was this closed system that you
    1:12:37 described, that the molecules for the most part were just stayed in North America. There was a little bit
    1:12:43 of LNG business, it was mostly baseload, so it was easy to predict what those flows were going to be in the
    1:12:50 future. That wasn’t a big variable that was going to cause price moves in the future. And because it was this
    1:12:57 closed system, you can model it with much better accuracy. Second was that the deregulation that got
    1:13:03 the pipelines out of the business and the pipelines had to be third parties that couldn’t take ownership
    1:13:09 of the gas. The only service that they could provide was transportation. And by doing so, they didn’t have
    1:13:15 the pipelines, which had the most fundamental information about where the gas came from and where it was
    1:13:22 going. They had to publish all this information in a way that was publicly accessible, and they couldn’t
    1:13:27 trade on it. So there had to be the Chinese wall between the trading group. And when you compare that
    1:13:35 versus oil, Exxon can own the oil platform in the Gulf of Mexico, stick it in on an Exxon ship, take it to an
    1:13:42 Exxon-owned refinery and put it in Exxon gas stations. And so as an outsider trying to figure out and track
    1:13:49 those molecules, it’s impossible. And that’s why the best and most profitable oil traders have to be in the
    1:13:55 physical business, have to be moving molecules. And the third is that natural gas, because it was a
    1:14:03 seasonal product, you store it during the summer, getting ready for the peak winter demand, that there
    1:14:10 was a window of storage that the industry almost required when you go into the winter. And there was
    1:14:18 a window of what it should be when you exit the winter. And so twice a year, there was a mechanism
    1:14:26 to get you back close to fair value. And if you compare that to a tech stock today, I have all these
    1:14:31 debates about some stock, there’s nothing that necessarily has to get that tech stock back to
    1:14:38 one’s belief of fair value. There’s not that forcing mechanism. And if you’re talking about gold,
    1:14:43 there’s no forcing mechanism in gold. If you have a surplus of gold, you’re going to stick it in a safe
    1:14:50 place. But with limited storage in natural gas, and the need to have a certain amount of storage when
    1:14:55 you enter the winter, it caused that forcing mechanism, which got you back to fair value. So
    1:15:03 while price could deviate from fundamental value for parts of the time of the year, twice a year,
    1:15:08 it kind of had to go back to that, which was great as a fundamental trader. There’s a lot of commodities
    1:15:12 where they don’t necessarily have to go back to that fair value.
    1:15:21 So the country is entering a recession, 2008, 2009. You are still staggeringly profitable.
    1:15:27 Where at this point in time is your head with respect to philanthropy? So we’ve established the
    1:15:33 fact that when you were making $100,000 bonus as an early trader at Enron, even before you became head
    1:15:39 trader, you’re already spending 1% of your energy thinking about how you want to utilize your wealth
    1:15:47 down the line. But now let’s talk 2009, 2010. You’re almost a decade into running your own fund,
    1:15:51 which will probably go down in time as one of the most profitable hedge funds of all time,
    1:15:56 certainly in this space. Are you, what are you, 10% now thinking about philanthropy? I mean,
    1:16:00 how are you now thinking about chapter two of your career?
    1:16:09 Yeah. So I met my wife in early 2006 and she had moved to Houston. She was a mergers and acquisitions
    1:16:17 lawyer and had moved to Houston to help start an energy company and spent, I forget exactly how long,
    1:16:22 but call it 18 months on that job. She and I had started in the meantime, we’d gotten married
    1:16:29 and we’re starting to think about what should we do with our lives now. We had this momentous event of
    1:16:33 marriage. What does she want to be doing? What do I want to be doing? We have the financial resources
    1:16:40 to do what we want with our time. And so she answered that question by saying, I don’t want to work at the
    1:16:46 energy company anymore. I want to focus on our philanthropic activities, which we had both been
    1:16:54 doing a little bit on the side. At this point, call it 2006, I was spending maybe 3% of my energy on
    1:17:04 philanthropy and she the same. And by 2008, she had gone full-time with our nascent foundation and we
    1:17:12 started hiring a few people. And I was starting to spend more of my energy, call it 10%, 15% of my energy
    1:17:21 energy on the foundation, which became troubling a little bit because it’s obviously markets are
    1:17:27 efficient in the longterm. The markets are smart. The competitors are smart. Competitors entered,
    1:17:34 had to keep finding new ways to stay above the competition. And one of those was you have to be
    1:17:42 100% focused on this job. It’s too competitive to not be 100% focused. And when I went 90%, then it got
    1:17:49 harder. As the preceding years happened and I started thinking more about giving the money away than
    1:17:54 making more of it. That was really the signal to me that I want to be spending my time on the other
    1:18:02 side of the table. And I’m physically and mentally, emotionally exhausted with trading natural gas. It’s
    1:18:08 the only thing I had done as a professional, again, from a few days after graduating college. And here I am
    1:18:14 17 years later, I’m still doing pretty much the same thing. And I want to do something else with my life.
    1:18:19 And so that was 2012. And that’s when I decided it’s time to shut this down.
    1:18:24 I’m guessing that, I mean, I’ve spoken with some of the greatest scientists in the world and
    1:18:30 not everybody says this, but there are some that do, that they say they can’t stop thinking about what it
    1:18:37 is they’re working on. Anytime they get to a stoplight, that’s where their mind wanders. When
    1:18:41 they’re in the shower, that’s where their mind wanders as to the problem, as to the questions that
    1:18:46 they’re trying to ask, as the problem they’re trying to solve. Is it safe to say that you probably felt
    1:18:53 the same way until you hit that inflection point? Absolutely. And this was spent more than a decade
    1:18:58 living, breathing. I would, after work, go out with other people in the industry and talk about
    1:19:03 natural gas, dream about natural gas. I would wake up in the morning. First thing you do is
    1:19:08 check the prices, get in the shower, think about it. What could go wrong? What do I want to do today?
    1:19:13 What’s the plan? And it was just all encompassing in life. I think to be successful in these competitive
    1:19:20 fields, whether it’s in health research or in trading, you have to give it that a hundred percent
    1:19:25 focus. And if you don’t, you’re going to see it in the results. It’s just too competitive.
    1:19:32 So was it a hard decision for you then to shut your fund down, return the capital to people and
    1:19:38 become a full-time philanthropist? Or was it actually quite easy once you accepted, I’m no longer giving
    1:19:46 a hundred percent of my brain power to this other thing? It was hard. That’s who I was as certainly a
    1:19:54 professional and who I was largely defined as a person as well, was as a natural gas trader.
    1:19:59 Had been the place where I’d had the most success of anything I had tried to do in my life. And so
    1:20:06 starting in about 2010, I knew this was the decision I needed to make. It was hard. It was a hard decision
    1:20:14 to make. It got easier because things had changed in the market. So if you look at the graph of natural
    1:20:22 gas prices, you see them peaking about July of 2008, maybe late June, 2008, and just being on a steady
    1:20:28 decline and the volatility starts to change as well. The shale revolution took the market from one that
    1:20:34 was ever increasing demand and harder and harder to get the next molecule of gas out of the ground.
    1:20:40 So having to try to balance that through price, which becomes very volatile and needs to booms and
    1:20:46 bus to one that was in perpetual oversupply and kind of bouncing around marginal costs to produce.
    1:20:51 And so the opportunity had changed. And so I’d given back at $3 billion back to investors.
    1:20:58 And I was at the point where by 2012, I was at, I need to give back another 50% down to a billion and a
    1:21:03 half, just the market opportunity is not there. And it’s hard when you’ve been playing in Vegas with,
    1:21:08 at the $25 table to go back down to the $5 table. It’s just like not as emotionally
    1:21:16 interesting. And so that happened. I’d gotten married. We had kids. The regulation in the business
    1:21:22 partially, in fact, maybe largely due to the Brian Hunter episodes that had, when the price distortions
    1:21:29 that wasn’t good for the market had just become harder. And I had just lost the focus of my interest
    1:21:33 in the foundation side. And so all these things came together and it still took me two years to
    1:21:40 really figure out to try to make that call that it’s time. It’s time to close us up and go find
    1:21:46 happiness somewhere else. And I think part of that struggle was I had seen many other people in the
    1:21:52 industry who had, who had had similar thoughts along the years that they want to go do something else.
    1:22:00 And a lot of times those people left and couldn’t find what to do or couldn’t find satisfaction at
    1:22:05 their lives doing something else. And so even though that they were unhappy in the trading business,
    1:22:11 they ended up back in the trading business because they were even more unhappy what the other thing
    1:22:16 that they had tried to go do. And so that was my fear. It was that a year from when I close up,
    1:22:21 I’m going to miss it and I’m not going to find satisfaction in this other thing.
    1:22:27 And then what, what do I do then? Do I, am I really going to go start it up again? And like,
    1:22:33 that took me those 24 months to really get the confidence to say, I can’t find happiness here.
    1:22:36 I can find other things to do and to close it down.
    1:22:43 So talk me through some of those early days. Then Laura has obviously been well up and running.
    1:22:50 She’s been on this full time for several years now. You both have a great number of interests at the
    1:22:56 time. How do you begin to make that transformation? We’ve already talked a little bit about what the
    1:23:02 skills are that you brought to bear. And again, I’d reiterate them as kind of an emotional temperament
    1:23:08 for it to not let your feelings get in the way of what you’re doing. The second one being kind of the
    1:23:12 right amount of confidence to say, yeah, this is a huge and hard problem, but we should go after it,
    1:23:17 but maybe not too much confidence to say we’re going to solve this problem no matter what. And
    1:23:23 then I think the third one being probably one that gets overlooked a bit, but basically an ability to
    1:23:27 become an expert in something in a relatively short period of time. I mean, I think people who are
    1:23:32 familiar with Bill Gates just watched the documentary about him and not read much about him. You’ll realize
    1:23:37 he’s not just a guy that revolutionized the computer industry, but when you look at the voracious
    1:23:43 appetite with which he has explored other topics, I mean, I’ve only met Bill in person once and I’ll
    1:23:48 share that the subject matter that we were speaking on, which was something in my wheelhouse and not
    1:23:55 his, it only took me about 10 minutes to realize I was talking to someone who knew as much about this
    1:24:00 topic as almost anyone I had spoken with. And that’s saying something, because this is not something you
    1:24:05 would assume that a person would know a lot about. I mean, this was at the beginning of the discussion,
    1:24:10 I’m using terms that I would use with a lay person. And he’s like, yep, yep, yep, yep, yep. He’s like,
    1:24:15 no, no, no. You just go straight to shorthand for me. And I was like, but he wasn’t doing it from a
    1:24:20 place that was anything other than totally genuine. You knew that this is a guy who really knew the
    1:24:27 subject matter. Again, you share that trait, which is, I don’t know, that’s, that allows people,
    1:24:28 I think, to have a bigger impact in their philanthropy.
    1:24:35 Well, I appreciate the comparison, but it’s not close. I agree with, I’ve gotten to know
    1:24:43 Bill over the years and agree with your assessment of him, that his breadth and depth of knowledge is
    1:24:49 something that I have never seen in somebody else. And it incredibly impressive in that he knows the
    1:24:56 background and knows the issues of almost anything that you can think of in a way that is scary.
    1:24:59 And I am certainly not that way.
    1:25:06 Well, I will agree to disagree on that, John. So talk to me about the first problem that you
    1:25:11 decided to turn your attention to once you became a full-time philanthropist.
    1:25:19 As I said, I’d gotten my start in giving with K-12 education and kind of over the years,
    1:25:25 I’ve just gotten deeper and deeper into those questions of why does one school have different
    1:25:31 results from a school down the street serving a very similar population of kids? And what’s the
    1:25:37 theory of change in K-12? It is such a massive system that’s broken down at the school level.
    1:25:45 And how can we as a country try to get results that we’re happier with? Knowing all the hurdles that go
    1:25:54 into that and all the factors that go into education and behavior. So how does that scale? How does those
    1:26:02 small gems that you see? How can you scale that? And this is a question I think the education reform
    1:26:10 movement’s been struggling with for decades. And I watched that journey and was on the journey along
    1:26:16 with many other philanthropists of, is it small schools? Is it better principals? Is it better
    1:26:22 teachers? Is it the curriculum? Is it technology? All these things kind of bouncing from one idea to the
    1:26:29 next, trying to find what’s the idea that scales and creates structural change. And so we’re still
    1:26:37 involved in K-12. I think it’s just the most fundamental issue facing long-term health and viability
    1:26:46 of this country. And when you talk to almost any social service provider, they always refer back to
    1:26:53 education. And so I think it’s one that we’ve spent a lot of time thinking about and happy to get into
    1:26:57 that if you want. But it was the first and it continues to be a major effort of the foundation.
    1:27:05 And I know that you’ve worked with, as you said, others. I think City Fund has sort of largely,
    1:27:07 a lot of your efforts have morphed into that, correct?
    1:27:14 Right. So I guess I’ll give you the theory of change that drives our work of late in K-12.
    1:27:22 And that’s that strong and robust systems of any kind have the attributes of biological evolution,
    1:27:28 right? And so in living organisms, that’s the phenotypic variation. Do you have variance amongst
    1:27:35 the organisms, the differential fitness? Is there a different rate of survival and reproduction? And then
    1:27:41 the heritability of fitness? And I think this is true of any organization. It’s true of businesses.
    1:27:46 It’s true of any system. And it’s true of the healthcare system, the criminal justice system.
    1:27:52 It’s true of the school system. So you need to have a strong, robust system that’s getting better over
    1:27:58 time. You need those three traits. And the traditional public school system does not have them. So if you
    1:28:07 think of a school district that is a monopoly in its area, it doesn’t have much variance. It might have
    1:28:12 a school that’s Spanish emerging. It might have a school that’s for the talented and gifted. It might
    1:28:18 have another school that’s a magnet of something. But generally, it’s the same curriculum, the same
    1:28:25 process, the same way of hiring, of training, of trying to develop teachers, how your principal
    1:28:30 development is, right? You don’t have that variation. The differential fitness of do things that are
    1:28:36 working, do they grow or do they go away? Yeah, there’s no pressure. The good stuff in public
    1:28:42 education, there’s no natural mechanism for that to grow. And there’s no mechanism that really works in
    1:28:49 the public school system for it to go away, for the things that aren’t working to stop. And then
    1:28:57 the readability of traits, you need the learning organization aspect of it, which I will tell you
    1:29:05 is a school system is not good at, and any government monopoly is not good at quality control. It’s not
    1:29:12 good at innovation to provide that variance. And so the theory with CitiFund and the theory of our K-12
    1:29:17 work is that the school system needs to become a system of schools, that the natural role for
    1:29:24 government is not to be the service provider. The natural role should be the regulator. And right now,
    1:29:32 those two functions are bundled together into one, and no system can regulate itself. And too often
    1:29:36 today, I think those systems are structured to regulate themselves. And so you don’t get that
    1:29:42 innovation. You don’t get the quality control. And so the vision is, and what we saw in New Orleans
    1:29:49 after Katrina was this change of going from the school system to the system of third-party
    1:29:56 nonprofit operators that are given the chance to have the resources and responsibility to educate
    1:30:04 kids, K-12 kids. And the theory, again, if it works well, that the parents, the kids have real choice,
    1:30:10 get to choose what type of model they want, whether it is a immersion program, whether they want high
    1:30:17 discipline or regular discipline, whether they want an art school, et cetera. That demand, if you’re
    1:30:22 given real choice to the kids, to the parents, that that’s the best quality control that can happen.
    1:30:28 And then the government as the regulator needs to make sure that all kids are served, because we need
    1:30:34 to make sure that ideal, that every kid is properly served, but is largely out of the business of providing
    1:30:40 the service of education. So let’s put some numbers to this, John, more broadly. So maybe think of it in
    1:30:46 terms of GDP. How much is private? How much is public slash government? How much is nonprofit? What’s the
    1:30:53 approximate breakdown of the dollars that get allocated in the world, or in the country, I’m sorry, along those
    1:30:54 three divisions?
    1:31:01 Of the total economy, the private sector is approximately 60%. Government’s approximately 40%.
    1:31:09 The philanthropic sector is about 2%. Now, when you take out giving to museums, to religious
    1:31:14 organizations, to the arts in general, and religious organizations, you get down to about 1% of the
    1:31:18 economy is philanthropy for social services or social goods.
    1:31:23 Okay. So you’re stripping out basically what I used to call maybe erroneously brick and mortar
    1:31:29 philanthropy. And you’re saying sort of 50% of it, the 50% that remains is this type of philanthropy
    1:31:34 that people like you work on, people like Bill Gates works on. No, it’s not just the brick and mortar.
    1:31:39 No, no. So I’m including like gifts to food banks, gifts to the hospital system to build a building.
    1:31:40 Oh, okay. Okay.
    1:31:46 This is about 1% of the economy, right? So one of the things we’ve thought about is what’s the role
    1:31:54 of philanthropy? Because the government is giving a benefit to people who give money to nonprofits.
    1:32:02 There’s a tax deduction. And so there is a stake, there is some type of tie that I think exists
    1:32:09 between the donor and what that money should be going for. And so we’ve thought about how should that
    1:32:16 1% of philanthropic funds, what’s the best use of that? And you can think about, or we think about,
    1:32:24 it can either supplement government services. So by providing more money to the homeless shelter,
    1:32:28 a service that the government already provides, but you can supplement that with more resources.
    1:32:34 And that’s typically described as charity, trying to solve today’s problems. And then there’s the,
    1:32:39 what some would describe as strategic philanthropy of trying to get at the core roots of issues to
    1:32:45 prevent those problems from developing tomorrow. Both are really important. There’s not a priority
    1:32:52 or hierarchy between those two. We give some charitable dollars. You give money to the food bank. We give
    1:32:58 money to the homeless shelter in town. You do have to meet those needs, but there is a rule for how does
    1:33:04 the philanthropic money compliment government services to make them better? What is the market failure as to
    1:33:12 why government is not working as well as many people believe it should? How can the school system be better
    1:33:18 while the school system now is so focused on, is already budget constrained, is so focused on just
    1:33:25 providing the day-to-day activities? And the same of all these nonprofit social providers is that they’re so
    1:33:33 focused on the day-to-day job that they don’t get to experiment like they should.
    1:33:39 And so there is this rule for strategic philanthropy to come in and say, how can these actors and these
    1:33:45 systems perform better? And I think that’s where we’ve largely focused on our giving is looking at
    1:33:52 systems change. It’s structural and it’s scalable to a way that just providing another dollar for a
    1:33:58 program largely is not. There’s different roles for different types of givers. Anybody can write the
    1:34:01 check to the food bank. And again, we write the check to the food bank, but the smallest giver can also
    1:34:09 write the check to the food bank. Looking at the strategic side, which requires a lot of manpower
    1:34:15 and expertise and hiring experts and getting access to experts and thinking about, here are the ideas
    1:34:19 that have been tried in the past, what’s worked, what hasn’t, here are the current ideas, what’s the
    1:34:24 theoretical framework for those ideas and why they could work? What are the potential second order
    1:34:31 effects of those? And making those decisions, it’s really, it’s hard for the small donor to do that.
    1:34:35 It’s really geared towards the large national foundations. And so that’s really where we see
    1:34:42 our role. Were you humbled by how difficult that is, how difficult it is to, someone could easily listen
    1:34:46 to this and say, how hard is it to give away $400 million a year? You’re just, you’re writing big
    1:34:51 checks. But the way you just described that, actually, it sounds very difficult to give away a lot of money
    1:34:57 if it’s trying to mostly be philanthropic and not charity driven. Because as you said, the philanthropic
    1:35:03 one is the one that’s strategic. It’s the one that you’re trying to scale and be maximally leveraged in
    1:35:09 the silo of another agent, for example, in the case of what the government’s already doing or what the
    1:35:13 private sector is already doing. I mean, it just strikes me as very difficult. How long did it take,
    1:35:17 A, do you agree with that? And then B, how long did it take you to come to that realization that your
    1:35:23 second career is probably harder than your first? We have about 120 employees at the foundation today.
    1:35:33 We had no desire or interest to have 120 employees 10 years ago. That was not by design. We thought
    1:35:41 giving would be easy. I remember very specifically thinking our giving was going to be find the five
    1:35:49 highest social return projects or organizations and just write those five big checks every year. Make it easy.
    1:35:55 Make it fairly passive. We started down this route and I started pulling the research. I had kind of metrics
    1:36:01 background in college. I was smart enough to read the papers. I could figure out what they were saying. And so
    1:36:07 start with a topic like preschool. You see three papers that say preschool is amazing. It generates all these
    1:36:13 outcomes later in life. And then you see one evaluation of the Head Start program that shows it doesn’t really
    1:36:21 have an effect. And then as you dig deeper in, start seeing there’s huge battles within this research
    1:36:29 sector about what the evidence really shows, what it demonstrates, and the quality of the evidence that’s
    1:36:36 going into all these claims about success. And I think in every area that we thought of, look at
    1:36:44 work training programs. The first scan through, everything works. It’s all great. Writing checks
    1:36:50 there is a great way to invest money. And then you dig deeper and start getting into, okay, the problems
    1:36:55 with those research that organizations are holding up saying, here’s our evidence that we’re successful.
    1:36:59 And it got very frustrating because the more we would study, the less we knew
    1:37:09 about what worked, what didn’t. One of the learnings was very few programs worked or new programs. So
    1:37:16 the things that work are generally already part of the fabric of society, like K-12 education. We know
    1:37:23 that works, what works. These programs that have clear evidence of success are generally already funded
    1:37:27 by government, already part of fabric of society. So what’s our role? Are we just going to supplement
    1:37:33 with a few extra dollars on the side? And I didn’t want to do that. So where could our dollars go the
    1:37:40 best? And that really led us down this issue of how do you change and improve the system and the
    1:37:46 incentives and the rules of a system rather than what’s the next program we can fund? Because the
    1:37:49 frustration of trying to find that program just became immense.
    1:37:54 So speaking of a system that I think almost anybody who spent any length of time thinking
    1:37:59 about it will pretty quickly come to the conclusion is broken, is the criminal justice system.
    1:38:04 When did that system come to your and Laura’s radar?
    1:38:11 Laura really drove us entering this field. She was a lawyer by training, although on the corporate side,
    1:38:16 I think she was just from having the legal background, you could see the world in a different way.
    1:38:21 And one of the first organizations that we started sending some checks to was the Innocence Project.
    1:38:26 And we had met the head of the Innocence Project, Barry Schecht, at some event and start hearing the
    1:38:34 stories that will just tear your heart. Someone who’s been wrongfully convicted and was going to die
    1:38:38 except for the actions of the Innocence Project.
    1:38:45 And we started funding that just because it was the right thing to do. It was a way to help save a life
    1:38:51 that was going to be terminated without that. I have great respect for the Innocence Project because
    1:38:59 as they started building up dozens and into hundreds of examples of people that they got off death row or
    1:39:04 out of prison for wrongful convictions, they started looking at the policy angle as well. So it wasn’t just
    1:39:10 about the one person or the hundred people that they were saving, although they’re massively important.
    1:39:15 They started thinking more strategically about how do we change the system so that the wrongful
    1:39:18 convictions don’t happen in the first place.
    1:39:25 Right. Because you have to believe that for the amount of effort it takes to take one person off death
    1:39:31 row, one wrongly convicted person off death row, having followed a few of these cases,
    1:39:39 it can take decades. And I mean, it can consume the effort of tens of people, tens of thousands of hours.
    1:39:47 And you would say, well, it’s wonderful that we’ve saved that life. What if we put an equal amount of
    1:39:51 resources on the other side of the equation, which is getting few of these people into the system?
    1:39:58 In other words, you start to think about where’s the asymmetry on this one? And it seems a lot of it’s
    1:40:03 on the front end, right? I mean, you could have a hundred innocence projects, you will still never
    1:40:07 fully be able to rectify the situation, notwithstanding the fact that you can’t undo
    1:40:13 retroactively all the harm that is done by the time the person is set free.
    1:40:19 Exactly. A couple of examples like that really led us again to like, okay, the systems change,
    1:40:25 the policy focus is where we want to spend the time, that there’s higher potential reward.
    1:40:35 It is harder work. The chance of success is lower, but the impact, if successful, is so much higher
    1:40:41 if you can improve how the system works. And so we started looking at kind of a number of areas of
    1:40:47 the criminal justice system. First, we spent a year and hired someone to lead that work. We spent a year
    1:40:54 just thinking about all the ways, the inefficiencies in the system that lead to bad outcomes that don’t
    1:41:00 promote public safety, that destroy neighborhoods that aren’t fair and equitable for those that are
    1:41:06 charged or convicted of a crime, et cetera. And where could we as a foundation, where could we be effective?
    1:41:11 Let’s pause on that for a moment. Because again, I think that’s just a very interesting approach that
    1:41:16 is a bit counterintuitive. You decide this is something you’re passionate about, but you don’t
    1:41:22 go right into it, both guns blazing. There’s a humility that says, why don’t we bring an internal
    1:41:29 team in that we’ll hire that’ll spend a year helping us get up to speed on this and identify
    1:41:37 the specific targets that we can focus on. Do you find that to be a period of impatience for you?
    1:41:43 Or do you find that to be a period of great enjoyment as you are on the upswing of another
    1:41:50 learning curve? It’s certainly impatience. We have all this money sitting in the account.
    1:41:57 The goal is to do good with it. And we’d rather figure out how to do the most good today rather
    1:42:01 than waiting until tomorrow. So there was this natural impatience. But I think we’ve been smart
    1:42:09 enough to realize that it’s smarter to invest wisely tomorrow than do something that’s unlikely to have
    1:42:16 impact today. And so that’s just kind of a necessary function of it is bring in some experts, but really
    1:42:21 study where is the leverage that a foundation can have on the problem. It’s very different from the
    1:42:25 other actors that are already in the system. It’s different from what politicians can do or government
    1:42:35 policy makers or judges or police or everybody has a role. And the question is, how can a philanthropy
    1:42:42 or foundation that is not a natural actor in the system, but has a checkbook, how can that create
    1:42:48 some leverage to try to steer the system and improve it? Now, in your first version of the foundation,
    1:42:53 there were two versions, right? There was a C3 and a C4. And I believe currently the entire
    1:43:01 foundation is a C3. Is that correct? We’ve always realized that the goal is not to just do research
    1:43:09 or just do idea generation. The goal is to have real positive policy change and policy change requires
    1:43:16 some advocacy, political action. It just does. And so we used to have those, the C4, which is the
    1:43:23 advocacy arm as a separate tax vehicle. And there had to be a Chinese wall between the C3 and C4,
    1:43:30 with the C3 being the traditional philanthropic vehicle. And what we realized was that having that
    1:43:38 Chinese wall really was harming our ability to have positive impact. And so we combined the two entities
    1:43:46 into an LLC so that the same employee who was the expert in fines and fees and the options on how to
    1:43:51 change fines and fees to make them more equitable and just could also go sit there and talk to a
    1:43:58 legislator about why the problem existed and what the optimal solutions were.
    1:44:03 So what were some of the things that you and the team learned when it came to understanding how the
    1:44:08 criminal justice system could be so broken? And I say that, again, not knowing much about it, but
    1:44:15 knowing a little bit about it, right? Which is, there seems to be an enormous racial disparity that
    1:44:23 exists. There also, certainly by state, certainly seems to be great difficulties in appealing, even in the
    1:44:29 presence of evidence that the first trial may not have been a great trial. The amount of coercion that
    1:44:34 goes into convictions that turn out to be, I mean, there’s so, you could just rattle off, you don’t have to
    1:44:41 know anything, as clearly I don’t, to still rattle off five or six structural problems. How did you decide
    1:44:46 which ones were the most important and or which were the ones that you could have the greatest impact in?
    1:44:53 I think it was important to figure out how we got to the current system. And in this world of real
    1:45:03 partisanship was a bipartisan response to the growing violent crime that was happening starting post-World
    1:45:11 War II and then really peaked late 80s, early 90s, that got everybody, all politicians, concerned and
    1:45:18 scared. And they felt they were being elected based upon crime rates, based upon the amount of violent
    1:45:24 crime and trying to get a handle on that. So the violent crime was also destroying communities.
    1:45:31 And so you had Democrats, Republicans, whites, blacks, Hispanics, all come together and start this
    1:45:38 tough on crime mantra, which was, we’re going to jack up our number of police. We’re going to jack up
    1:45:46 the penalties for any criminal act, have it severely intensify the war on drugs. And then all the
    1:45:52 second and third order effects that came with it happened. Now, crime ended up peaking in the early
    1:45:58 90s. And some of it was because of some of the policies passed, but a lot of it wasn’t. So you can
    1:46:05 see different areas that adopted policies at different times. And it seems like the drop in crime was
    1:46:13 relatively independent of when communities, both across America as well as globally, adopted some of
    1:46:20 these policies. So why did crime go down over the past 30 years is still a mystery to some.
    1:46:24 Some great researchers have looked at this and tried to figure it out. And it’s a lot of like,
    1:46:29 okay, a small piece of it’s this, small piece of it’s this, et cetera. But the times have changed.
    1:46:36 So we still had on the books, the reaction from an environment that was very different. And the
    1:46:43 question is we’ve seen what those policies did to neighborhoods and we’ve seen the financial costs
    1:46:49 of those policies and the trade-offs associated with some of those policies. And I think you saw
    1:46:54 both Republicans and Democrats come together trying to rethink what’s the right way to structure the
    1:47:01 criminal justice system, all aspects from policing and courts and prisons and re-entry. What’s the right
    1:47:04 way that we should do given the environment that we’re in right now?
    1:47:11 Now, thinking back to those late eighties, early nineties, when everybody came together and said,
    1:47:14 we just can’t handle this amount of violent crime. We’re going to get tough on crime.
    1:47:18 We’re going to create more prison beds. We’re going to put more police officers on the street,
    1:47:23 et cetera, et cetera. Was it sort of a combination of things that led to where we are now? Was it basically
    1:47:30 more police, more arrests, stiffer sentences, less leniency around parole, lower tolerance on parole
    1:47:36 violations? Was there any one thing or even three things that stood out as the most damning factors
    1:47:42 that led to mass incarceration? What is your assessment of that? And I would be curious to hear
    1:47:47 your thoughts because I think your thoughts would be more informed than mine or just the average person
    1:47:54 on what other factors could have accounted for the reduction in crime, if not the increase in
    1:48:00 incarceration. Yeah. I’ll take the latter question first. The best report I’ve seen on this is from
    1:48:04 the Brennan Center that really looked at, spent a significant amount of time trying to piece
    1:48:11 together what were different responses and how much of it was just kind of demographic trends,
    1:48:17 how much of it was economic growth and drop in better education, better skilled police tactics,
    1:48:23 all these different avenues. And I’m doing a short shift on all the things that they’ve assigned
    1:48:33 some causation to. I think the summary is it’s hard to see any one of them being really causal in the
    1:48:40 shift in crime. It was most tellingly, you saw this same trends happening globally. Different countries
    1:48:48 had different reactions to this and they all had that move up in crime over time into the nineties and then
    1:48:54 this downward trend. And so people were scratching their head trying to say, well, what caused it?
    1:48:58 And part of it, I’m not sure we’ll ever know. And then to the first question about, which I’ll
    1:49:04 reiterate just in case you forgot, is basically of all the mechanisms or tactics that would lead to an
    1:49:11 increase in incarceration, do you have a sense of which of those were perhaps most responsible?
    1:49:17 I don’t want to get too far over my ski tips on this and misrepresent the research. I think part of it
    1:49:23 has been longer sentences. Part of it has been the conviction rate. So once you’re arrested, we can
    1:49:31 get convicted. What percent of the people are done so? And it leads into the system is built to demand
    1:49:37 a plea bargain. We just don’t have the court resources, the defense attorneys, the prosecutors,
    1:49:44 the judges, the court systems to hear a vast majority of cases. And so it ends up being less
    1:49:51 than 5% of cases actually go in front of a judge. Most of them just get pled out. And for a long time,
    1:49:56 because those resources don’t exist, there’s been incentives that have been built into the system
    1:50:03 that almost coerce people to plead guilty to crimes that they may not have committed. Because just from a
    1:50:11 risk reward, it is, I didn’t commit this crime, but there’s a 20% chance I get found guilty,
    1:50:18 I get a 20-year sentence, or I can serve, I can plead down to a lesser charge and get six months,
    1:50:23 of which I’ve already been here for three months. So three more months and I’m out, or my life’s over.
    1:50:27 Going back to your days of trading, that’s a no-brainer calculation.
    1:50:35 Yeah. And it’s really hard to see how you solve that problem without a massive infusion of resources
    1:50:40 into the courts and into prosecutors and defense attorneys, which is not where we want to be spending
    1:50:47 money. We’d rather spend money on preventing crime on social services to not have that problem to begin
    1:50:55 with. And so how do you get rid of this culture where the system can’t handle everybody going to trial?
    1:50:58 One of the biggest challenges that nobody has a great answer for.
    1:51:03 Now, I don’t know if this has been a focus at all of your foundation within criminal justice work,
    1:51:08 but obviously in the last few months, it’s quite topical with respect to
    1:51:14 the relationship between the police and race and the role of systemic racism within law enforcement.
    1:51:23 How much does that factor into the economics of it beyond the obvious, which is disproportionately
    1:51:30 arresting, presumably disproportionately convicting, just based on what you just said, the stats you
    1:51:36 just laid out. I mean, I would have never guessed that 95% of cases would be pled. And if that’s the
    1:51:40 case, then yeah, I just answered my own question, which is if you’re going to arrest disproportionately
    1:51:45 minorities, then you’re going to convict or at least put in prison disproportionately
    1:51:50 minorities. And certainly the few times I have visited prison, it’s disproportionately
    1:51:56 minorities. Take all of that and try to package it into a question. What is the role for philanthropy,
    1:52:03 if there is one, to try to address the questions of racism within law enforcement? Does that factor
    1:52:09 into a tool for criminal justice reform? There’s obviously been a lot of debate or discussion
    1:52:16 this year on that very topic. And there’s no doubt the disproportionate nature of the criminal justice
    1:52:23 system on minorities and particularly on the black community. For so long, the political incentive and
    1:52:31 so much of the focus has been just on crime rates with no regard for the secondary effects that the
    1:52:36 criminal justice system causes on these communities and on families. And I think that’s one of the
    1:52:41 things that we as a society are trying to grapple with now, not for the first time, but for the first
    1:52:46 time, this has gone into a mainstream discussion.
    1:52:50 Sorry, just to make sure, you’re saying we all acknowledge and have acknowledged historically
    1:52:58 that it’s disproportionately black men that go to prison, but we’re now taking a more broad look at
    1:53:03 the implication on, for example, children that are now left without a father. Is that what you mean,
    1:53:05 as an example of the impact on the family?
    1:53:12 Right. And the psychological effects of being a black man in America, especially in a low income
    1:53:18 neighborhood that has, and especially if it’s an aggressive police force there. I think one of the
    1:53:25 dilemmas has been that minority communities have felt both over-policed and under-policed at the same
    1:53:31 time. They feel over-policed with the techniques that the police are using in their neighborhoods. So
    1:53:39 the random stops, certainly back in the era, stop and frisk, and a presumption of guilt and that people,
    1:53:48 especially young black men, are likely to be up to something bad. However, there is still a crime
    1:53:56 problem. Most crime is committed in one’s own community. We’re in the very near geographic area around the
    1:54:03 community. And there is a huge cost to society of violent crime. So nobody wants the police to leave
    1:54:11 entirely. There still has to be that function of deterrence and trying to clear cases that have been committed.
    1:54:20 So how do you create a policing system that tries to address both of those, that treats people more
    1:54:28 equitably, more justly, recognizes their constitutional rights while protecting those communities? Because
    1:54:34 the cost of policing on communities is high. The cost of violent crime on communities is high as well.
    1:54:39 That’s the struggle with the policing reforms. And there’s things that we absolutely should do. A lot
    1:54:45 of those are getting enacted now, or at least being discussed now. But it’s not just, problem doesn’t
    1:54:52 get solved just by passing one new policy. These problems got created over decades, over centuries,
    1:54:58 over decades of policing techniques, over centuries of disinvestment in these communities. And the question is,
    1:55:05 kind of how do you both provide the public safety while not causing the damage that some policing
    1:55:06 techniques cause today?
    1:55:11 So then shifting gears a little bit within the criminal justice system, how much of your effort
    1:55:18 has focused on the other side, which is recidivism? I mean, one of the things that I was most struck
    1:55:28 with when I visited prison was the lack of what appeared to be logic around why somebody was in prison.
    1:55:35 So again, maybe I’m being overly simplistic, but the way I would view it is there are sort
    1:55:41 of not that many reasons to put someone in prison. One reason to put somebody in prison is to protect
    1:55:47 the public from them. Another reason to put someone in prison is to punish them for something they have
    1:55:54 done. And yet a final reason to put somebody into prison that would factor into the first two,
    1:56:00 should they be released again, is to provide them with a set of skills to reintegrate into society
    1:56:06 in a better way. So you’ve got these, call it two pillars and then a foundation.
    1:56:12 And I was very surprised. Admittedly, I was in a maximum security prison, but nevertheless,
    1:56:17 at least half the men that were there were going to be out of jail in their lifetime.
    1:56:24 I was very surprised at how there was virtually no effort into the rehabilitative part. So even if
    1:56:32 you took a long view on protection and punishment, the lack of rehabilitation almost guaranteed recidivism.
    1:56:40 Again, going to your point, if 95% of people are pleading out of something, many of which are things
    1:56:46 they didn’t do. What they don’t realize in that VAR calculation is, yeah, I’m going to be out of jail
    1:56:53 in three months, but I’m going to have a very difficult path to getting a job. I’ve now moved
    1:57:01 off the track of non-felon to I am a felon, and that’s a very different path. So is there an opportunity
    1:57:07 for strategic philanthropy to play a role in the rehabilitative side of incarceration?
    1:57:15 Yes. I agree with everything you said. It’s very hard to design effective recidivism programs
    1:57:23 after someone’s come out. They just, we’ve tried this as a society in many different forms and shapes
    1:57:31 for a long time. And the evidence is very poor that they have. You study it in a diligent way
    1:57:38 that these programs work. It’s a very tough problem. And so there’s a theory, which I believe,
    1:57:45 and kind of going on what you said, that the nature of prisons has to change. That if you wait until the
    1:57:50 day someone’s released, that’s way too late. It’s like if you wait until someone drops out of school
    1:57:59 to step in with some more social services, it’s too late. And so we have a couple projects trying to
    1:58:07 reimagine prisons, think about exactly what you said about what’s the role of prisons? What do we want
    1:58:16 society to do? The struggle is that states and cities, states and counties that fund this are often
    1:58:23 constrained financially. And so they’re trying to figure out how do I meet today’s problem, which is
    1:58:31 I got a lot of people in prison versus how can I make investments to improve outcomes over the long
    1:58:36 term? And how much of the budget can go to improving outcomes over the long term while we have to meet
    1:58:43 today’s needs? And anytime that there’s a financial shock, you stop investing in the investments
    1:58:50 because you try to meet today’s needs. And so I think so much of the public money has gone to
    1:58:57 the day-to-day work of it, that not enough is trying to step back and think, how could a system be
    1:59:03 redesigned? What should people who are stuck behind the bars, what should they be doing with their day?
    1:59:09 How can we try to maximize the percent chance that they don’t come back here when they’re released?
    1:59:16 Because the recidivism rate is incredibly high. And again, we just haven’t found ways to lower that
    1:59:19 through programs that reach people when they are released.
    1:59:26 So part of the problem with that, I think, is you could certainly make an ROI case that if you invest
    1:59:31 more now, you’ll save much more tomorrow. But so in other words, if you have a hundred people in prison
    1:59:38 that are going to get out every year and ordinarily, 80 of them are going to be back within five years and
    1:59:43 you can make it, 20 of them are going to be back within five years. Oh my God, the cost saving,
    1:59:48 you could almost invest anything you wanted to make that happen and it would pay itself off. The problem
    1:59:51 is it won’t pay itself off for five years. Is that a fair statement?
    1:59:57 Right. So in the private sector, they would make that investment every day. But in the public sector,
    2:00:03 it’s on a cash accounting. You have to balance the books this year and you have a fixed amount of
    2:00:09 money. We can raise taxes and raise revenues, but it’s hard. Nobody likes to raise taxes. And so you
    2:00:15 have a fixed amount of money. So how much money goes to the investment, even if it has a strong ROI?
    2:00:23 And I think that’s where the philanthropic sector can be an active player or actor in this system is by
    2:00:30 providing the funds to experiment with different ideas, different programs in prison, and then funding
    2:00:38 the high quality evaluation to see what is the ROI. Can we get good data so that we can go to the state and
    2:00:44 say, look, this program has a very positive ROI. I know it’s hard in the short term to deviate
    2:00:48 money away from just the way we’re doing it now. And it’s going to be hard to find the funds
    2:00:54 today to make that investment. But there’s great evidence if you can find those funds that
    2:00:58 five years from now, everybody’s going to be better off. The state’s going to be better off. Society’s
    2:01:03 going to be better off. The person entering society is going to be better off. And so you’ve got to make
    2:01:08 that argument, but you have to be able to provide that high quality evidence of effectiveness because
    2:01:13 everybody shows up saying, my program works. My program works.
    2:01:18 Is that exactly the type of work you guys are doing in this space, which is basically
    2:01:25 trying to design the best quote unquote trials or experiments that could at least allow for
    2:01:29 an evidence-based decision with respect to how to handle these things?
    2:01:37 that’s certainly a line of the work. Some of it is more about values. And it’s, should we keep
    2:01:46 someone detained in jail before they’ve gone to their court date because they don’t have the money
    2:01:53 to pay bail? I think that’s just a value. So the criminal justice is, has this mix of things that
    2:02:00 you can talk to ROIs on some things? Other things, it’s just, is this how our society should be
    2:02:06 functioning? Is that a right thing? Is that balance the interests of the system? I think a lot of times
    2:02:12 when you sit down with people and you’re like, is this an American value? Is this an American ideal
    2:02:19 that the system works this way? They will say no. Okay. Then how do we fix it more closely represents
    2:02:25 American values without, while minimizing any potential second order effects, negative second
    2:02:30 order effects? So let’s pivot to another area that is enormous for the foundation, which is health
    2:02:36 policy. This might be, I don’t know, this is easily one of the most complicated systems in this
    2:02:42 country. How are you thinking about it and where are you trying to apply yourself? Because it’s
    2:02:47 just too big. This strikes me as sort of the hedge fund problem you alluded to earlier.
    2:02:54 You could potentially try to spread yourself too thin, try to play in every area of it and get nothing
    2:03:00 done. So knowing you, though, I don’t know where you’ve chosen to invest your time lately. I’m guessing
    2:03:04 you have some clarity about the precision with which you want to think about that.
    2:03:11 Yeah. And you’re right. It’s just such a big issue, complex, the number of things that
    2:03:18 one could work on and health policy is immense. And so I did the same thing. We’re thinking about
    2:03:25 where in health policy should we be focused? We started working in this area about eight years ago.
    2:03:31 And after doing that same type of canvassing that we did in criminal justice work, we realized that our
    2:03:37 first area should be on drug prices. Kind of identified that as an area where kind of very
    2:03:44 obvious flaws in the existing system, that there were ideas that were one could conceive of being
    2:03:52 enacted on how to fix it. And that the political window might open in the future such that there was
    2:04:00 demand by the public and thus by politicians to actually adopt some of this stuff. And so using those
    2:04:08 three criteria, we ended up with how do we create a more rational system to price pharmaceuticals that
    2:04:13 balances interest, balances incentives that are necessary for the private sector to do the
    2:04:19 innovation that they’re doing. It balances the financial interests of the state and the federal
    2:04:25 government that’s largely paying for a lot of this stuff and that maximizes access for the patient.
    2:04:31 So if I understood you correctly, you’re basically saying, look, let’s look at what solutions could
    2:04:37 look like, even though if today the political will to make changes isn’t there, this is going to take
    2:04:42 us a while to figure out what to do. And maybe in 10 years, the water has gotten hot enough that the
    2:04:46 frog is willing to jump out. We’ll at least have something in place. Is that kind of how you went
    2:04:48 about thinking about thinking about it? Was taking a long-term view?
    2:04:55 Yes. It was that the political window wasn’t open eight years ago when we started the work.
    2:05:01 We could see cracks in it. We could see cracks in that window. And I think that’s one thing that we’ve
    2:05:07 been good at at a foundation is trying to identify where’s the political window going to open up in the
    2:05:14 future, whether it’s in changing the bill system, whether that’s in doing pension reform or in
    2:05:20 pharmaceutical prices. We’ve gone to these areas and we were early. And so when the window opened,
    2:05:28 we had evidence-based ideas that we could present to policymakers and could properly document the
    2:05:36 problem. There was a whole effort on communications to both individuals, to society, about what the abuses in
    2:05:43 the system are in any of these areas and including in drug pricing, but then also had ideas that you
    2:05:49 could go to them and say, here are the three things you need to do. Now, the pharmaceutical industry is
    2:05:56 perhaps the most complex industry of any. And so there aren’t the three things that should be done.
    2:06:02 There’s the 20 things that should be done because it is just such a broad and complex system with so
    2:06:08 many loopholes and bad incentives that’s driving bad behavior. That to get at it is not,
    2:06:13 here’s the one thing, it’s here’s the 20 things. The downside is you start to lose policymakers when
    2:06:17 you hit number four because they only want to speak in lists of three.
    2:06:23 So how optimistic are you? Because this is an area where I know a little bit. I’ve had Marty
    2:06:27 Macri on the podcast before. I know you know Marty and we’ve spoken about this. We have an entire episode
    2:06:32 on this topic. I’ve had Catherine Eben on before to talk about a different angle here, which is
    2:06:36 basically just the difference between the, basically the corruption within the generic drug industry,
    2:06:40 which is a totally different problem from the one you’re addressing. For as much as I know about
    2:06:45 this, I feel like I still don’t understand it, which I think speaks to exactly what you just said.
    2:06:52 If a problem has 21 bullet points to fix it, it’s a complicated problem. What is your level of
    2:06:57 optimism? I mean, to be blunt, do you feel like you are spinning your wheels for eight years and this is
    2:07:02 a problem that will only get fixed when we are on the verge of bankruptcy in this country? Because as you
    2:07:07 said, this is largely a government spend problem. This is my view, by the way, this is my little rant on
    2:07:15 the United States. So we basically carry two enormous burdens for the world. There are two
    2:07:22 things we disproportionately pay, but our taxes disproportionately go to on some level subsidize
    2:07:27 things in the world. And one is military spend and the other is healthcare spend. And you might say,
    2:07:30 well, gosh, why would healthcare spend in the United States be a subsidy for the world? But it’s
    2:07:37 effectively that we pay so much more for drugs here than our neighbors do that we in effect
    2:07:43 subsidize the cost of R&D to the point where the incentives are to make the drugs here,
    2:07:47 to distribute them here and elsewhere, but we disproportionately pay. Do you agree with that
    2:07:51 assessment or is it overly simplistic? Right. We’re 3% of the world’s population. United States,
    2:08:02 3% of the world’s population. We pay 50% of the pharmaceutical revenues of the world. So there’s no doubt
    2:08:10 that. The prices that we’re paying is helping and creating incentive for more medicines that others
    2:08:17 then get to benefit from. But one of the talking points I have in this is the NIH spends so much
    2:08:24 money on the basic science that’s required to get these drugs started. And in return, the pharmaceutical
    2:08:30 companies charge us 2x, 3x the prices of other countries. We shouldn’t be getting a discount
    2:08:37 because the United States taxpayer is funding some of the basic science, much of the basic science,
    2:08:42 but some of the total cost of developing these drugs. But rather than we don’t get the discount,
    2:08:46 we don’t even get the same prices. We get the highest prices in the world by a large measure.
    2:08:51 So it comes back to this notion of you’ll hear people say things all the time like this is not
    2:08:54 sustainable. Our cost of healthcare is not sustainable, blah, blah, blah. And I remember hearing
    2:08:58 somebody say something once and I don’t remember who it was, but I really agreed with the point he made,
    2:09:03 which was nonsense. It’s totally sustainable because we’re still doing it. I mean, it’s going
    2:09:10 to be sustainable until it’s no longer sustainable. Until we default on our debt as the largest sovereign
    2:09:17 default, this ridiculous system is totally sustainable. So then my question is, what will
    2:09:24 it take to change this? Given the complexity of it, given all of the bad incentives, given everything that
    2:09:31 you and I just said, what would it take for us to not be spending 15, 16, 17% of our GDP on healthcare
    2:09:36 at a clip that’s probably increasing at 5% per year in relative growth?
    2:09:43 Right. We spoke earlier about the downsides of the state having to balance the budget, and that’s that
    2:09:50 it can’t make the high ROI investments that it should. The upside is that it forces the states to
    2:09:57 consider trade-offs. They can spend a dollar on healthcare or a dollar on roads or a dollar on
    2:10:03 education or a dollar on social services, and they have to decide where’s the highest value and they
    2:10:10 look to save money. The federal government, without that constraint, at least in today’s environment,
    2:10:17 doesn’t have to make that trade-off. So any proposed legislation where somebody gets harmed,
    2:10:26 unless it’s only or concentrated mostly in the other party’s constituency, that will not pass
    2:10:34 because no hard decisions want to get made. And so the ramification of that is enormous budget
    2:10:42 deficits today and an enormous debt that has had a lot of people sounding alarms for decades.
    2:10:49 Now, those alarms and those concerns about the debt and what it’s going to lead to have not come true
    2:10:56 today. It doesn’t mean they’re not going to come true in the future. And I think that’s the greatest
    2:11:00 concern is that the United States is not going to default on the debt. We can just print the money.
    2:11:06 But what can happen is high inflation. And again, people have been talking about this for years,
    2:11:12 and I don’t know if it ever comes true or not. But we in this country now have a fiscal or monetary
    2:11:21 response to every problem. And the one problem you can’t solve from fiscal and monetary tools is
    2:11:27 inflation. And in fact, you have to go the other way. And that’s when things get really bad is when
    2:11:33 you have to be cutting fiscal spending, when you have to be increasing interest rates to try to
    2:11:37 combat inflation. And so I don’t know if the inflation comes, I don’t know if it ever comes.
    2:11:44 As someone who thought a lot about risk in their career, I’m very concerned about the downside,
    2:11:51 should it come? We just don’t have a political environment now where tough decisions can get made.
    2:11:56 And so what happens if we start seeing high inflation then forces up interest rates that
    2:12:02 causes all the repercussions, negative repercussions of that? Because we have the system now so levered
    2:12:08 with debt at the household level, at the business level, at cities and states, at the federal level.
    2:12:13 So what would we do, John? Help me understand that. So right now we can get away with printing money
    2:12:19 because the interest rate that the government pays is very low. If inflation hits and the interest
    2:12:24 rate goes up, I mean, as it stands now, the United States government’s debt service is a staggering
    2:12:29 number. You probably know it. I certainly don’t. I try to block numbers I really, really hate out of
    2:12:34 my mind, by the way. So I think at one point I knew how much the United States paid per day in debt,
    2:12:39 and I quickly buried it somewhere in, I don’t know, somewhere in my spinal cord. It’s not even in my
    2:12:43 brain anymore. But at some point, as you said, if inflation hits and interest rates rise,
    2:12:49 that debt service could overwhelm our GDP, yes? Yeah, it could. The debt, people argue we should
    2:12:55 do more deficit spending today because interest rates are low. We can borrow for 10 years at very
    2:13:01 low rates. The reality is we borrow generally short term, but even if we put all the borrowing at 10
    2:13:07 years or 30 years, we never actually pay off the debt. It’s just accumulating. So as long as GDP is
    2:13:14 growing faster than real inflation, it’s okay. Because on a real basis, it declines. But that’s
    2:13:19 not what happens. Debt’s increasing much faster than real GDP. And so the real debt is increasing,
    2:13:24 and we never pay it off. And we’re not sure whether the low interest rates are going to be around forever
    2:13:31 or not. It was 2007 when interest rates were close to 5%. Just imagine that now if interest rates went
    2:13:37 back to 5%, what it would do to stock prices, to businesses who are so levered, to cities and
    2:13:44 states, to everybody, to households, if you raise the cost of borrowing. Historically, 5% is not
    2:13:49 astronomical either. No. And we’ve certainly seen double digits. And you’ve got to go back 40 years
    2:13:54 now. But we’ve seen double digit interest rates before in this country. And the decimation that would
    2:14:02 take place, if that happened again, is immense. And so I always think about, I want to help the
    2:14:09 world. I want to solve problems. But if the answer is just shovel more money at it, that’s not a
    2:14:15 sustainable answer in my mind. So everything becomes, how do we improve the system without spending more
    2:14:20 money? Or how do we improve the allocation of resources today? And that gets us back to pharma,
    2:14:26 is that a dollar spent on pharma, which some portion of that goes to innovation and creates
    2:14:32 incentive for innovation. Well, innovation is great. In a world of no trade-offs, there’s no problem
    2:14:38 with that. And if you believe that there are no trade-offs with how we spend our resources, then
    2:14:43 pharma prices are fine. In fact, double them, triple them. There’ll be more incentive for innovation
    2:14:48 in that world. But that’s not the world that I believe we live in. I believe there is a trade-off in
    2:14:54 that a dollar put into pharma innovation is a dollar less for everything else. It could be other
    2:14:58 healthcare innovation or healthcare services that aren’t getting provided today. Or it could be in
    2:15:04 education. It could be in making our prisons better so that there’s less recidivism. All these ways in
    2:15:10 that somehow the pharma industry has been able to create this island. Every other industry has to fight
    2:15:16 for the dollars and try to convince the state and federal government, give me an extra dollar. Here’s why.
    2:15:19 And the pharma system has just been able to create this island where they don’t have to compete with
    2:15:25 anybody. They got their own rules. And it’s a messed up set of rules that incentivizes the wrong thing.
    2:15:30 So even within that, we’re not getting the drugs that we should be getting. We get a lot of
    2:15:36 marginal oncology drugs that probably don’t provide any real benefit versus the current drugs.
    2:15:41 And we’re not investing in the antibiotics. We’re not investing in vaccines because the financial
    2:15:46 incentive isn’t there for lows. So we’re spending tons of money as a society and not even getting
    2:15:48 good returns for it. Sorry, that’s my rant.
    2:15:56 It’s very disheartening to see just how low that ROI is. I mean, I think, again, it comes back to this
    2:16:03 question of where does the crack finally have to occur? I love this expression. I don’t know who
    2:16:09 it’s attributed to, and I’m probably paraphrasing it, but it’s like change happens very slowly and then it
    2:16:15 happens very quickly. It’s like the stonemason that is banging, banging, banging away on the stone
    2:16:20 for hours and hours and hours. And to the outside world, nothing is happening. And then with one more
    2:16:29 strike, it splits. And I feel like a lot of your philanthropy is like that. It is years of banging
    2:16:35 away at something that seems unchangeable. And there’s a belief, there has to be a belief that
    2:16:43 at some point that nth strike is going to split that rock. Is this a skill that you, because that seems
    2:16:48 like the opposite of trading in some ways. Trading was in a relatively short period of time, you’re
    2:16:53 going to find out if you were right or wrong. Again, you always had the advantage of being able
    2:16:59 to adjust your positions in the presence of new information, but at least you had a feedback loop
    2:17:05 that was relatively short. Here, your feedback loop is much longer. Does that pose a challenge for you
    2:17:12 emotionally? Absolutely. And you’re right that the trading world has that instantaneous feedback about
    2:17:20 whether you’re right or not. And you used to have the P&L marker up in the corner of the computer screen
    2:17:27 that would tell you at every moment in time what the market was telling you about your position.
    2:17:33 And a lot of these efforts that were involved in on policy change, number one, it’d take a long time.
    2:17:40 And second, as you described, you don’t know if you’re making progress often, because it feels like
    2:17:45 you’re just have the hammer against the wall, have the hammer against the wall, driving yourself crazy
    2:17:52 and wasting money. And then all of a sudden, it happens. There’s a great book I read, it was written by
    2:17:56 an advocate who was trying to get rid of the don’t ask, don’t tell policy in the military and allow
    2:18:03 gays to openly serve. And this turned out to be close to a 20-year campaign for him. The first
    2:18:11 decade, his wins were so small. His advances in it, it was like he was trying to get invited to give a
    2:18:19 talk at a class at the military academy, was a step forward. And you could see at any given time,
    2:18:25 he could have spent five years with very little visible progress and just stopped and said,
    2:18:30 I’m pushing this rock. I’ve been hitting the wall. I’m not making any progress. This is a waste of my
    2:18:35 time. I should be doing something else. And gone and done something else and not achieve success.
    2:18:40 But he stuck with it. And the second decade, he ended up getting the policy reversed. And it led the
    2:18:47 effort. And I think about that story a lot of, it’s hard to know, but during that time, like five years
    2:18:53 in, are we wasting our time and this is never going to pass? Or is the wall going to crack tomorrow?
    2:18:58 And you just don’t have that feedback mechanism in this work that you had in the market and the
    2:19:00 complete opposites end of the spectrum.
    2:19:07 And I guess that’s why the research that you do, the time that you take, the amount of deliberation that
    2:19:13 goes into your philanthropy at least gives you a greater foundation of confidence. Interviewed someone by the
    2:19:19 name of Rick Doblin, who’s been singularly focused on the legalization of MDMA since about 1986.
    2:19:24 Again, it’s staggering to me to think 34 years he has worked on the exact same problem. And
    2:19:30 I just had a call with Rick yesterday. And I guess I don’t know if I’m going to be careful what I am
    2:19:35 allowed to say or not say. But I think I can say with some confidence that he is probably closer than
    2:19:41 ever to achieving that goal through his organization, MAPS, the Multidisciplinary Association for
    2:19:47 Psychedelic Studies. And again, I just think that people who can do what you can do, who can do what
    2:19:52 Rick Doblin can do, who can do what a lot of great philanthropists can do, it’s not just writing the
    2:19:58 check. That’s amazing. That is unbelievable to be able to write the check. It’s equally amazing to
    2:20:03 be able to stick on a problem. Speaking of problems, there’s one problem you and I have never discussed,
    2:20:09 but it seems so up your alley. I wonder if you have evaluated it and decided it’s not worth,
    2:20:14 you don’t have the assets, you don’t have sort of the problem-solving asset to go after it,
    2:20:18 or you think enough people are on it. But I’m very curious as to what thought you guys have given to
    2:20:23 climate change. Again, given your understanding of energy, which is, you know, at least a third of
    2:20:31 the problem, tell me how that’s come across your radar. Yeah, we do a little bit on climate change.
    2:20:38 I think as a trader, and again, someone who thinks about risk, it’s a problem where the downside
    2:20:46 possibilities are so enormous that it makes sense as a society for us to make the investments today to
    2:20:53 try to decrease the probability of those downside scenarios. I don’t know what probability it is of
    2:21:00 those downside scenarios that are truly catastrophic from an economic standpoint, from a life standpoint
    2:21:06 that change how humans really live, but it’s greater than zero. It’s less than a hundred percent. It’s
    2:21:12 somewhere in there, but the downside is so great that society needs to make that investment. So we typically
    2:21:18 get drawn to the areas where I’d call them orphan areas where there’s not much focus, especially
    2:21:25 philanthropic focus. Things like public pension reform or changing how elections are conducted or
    2:21:32 the pharmaceutical pricing or surprise billing. Things where the day we enter it, we probably have
    2:21:39 committed the most money of any other philanthropic actor in the system already. What strikes me about
    2:21:46 the climate field is that there are remarkable people, there’s brilliant people who are working on this
    2:21:55 today or very thoughtful philanthropists who are working on this today, who oftentimes either make
    2:22:02 this their single issue or one of two or three issues that they’ll be working on. So I always think about
    2:22:10 what’s our additionality into the problem. And one of them is that I think because we work with both the
    2:22:16 left and the right, and we’re not a political organization, and many of those who are both the
    2:22:22 researchers, the advocates, the funders in the climate space do come from the left, that I think we can try to
    2:22:29 support those efforts, those organizations and politicians that are on the right, who want to start taking the
    2:22:39 steps. Because this has to be a bipartisan effort to solve. It’s hard to imagine today how that happens.
    2:22:47 But Republican Party is moving slowly, very slowly, but you start to see some people with real credibility
    2:22:52 within the Republican Party, and there are thought highly of, start to think about there’s acknowledgement
    2:23:01 that there’s a problem. There is dispute about what level of investment is merited to deal with it.
    2:23:07 And I think that Democrats don’t help Republicans get there. When you put the whole Democratic platform
    2:23:16 into a climate change bill, I don’t think it helps Republicans talk about the issue and be a productive
    2:23:22 partner. And I think it’s going to have to be, again, it has to be bipartisan for it to be sustainable.
    2:23:29 sustainable. Perhaps Democrats win the White House to perhaps Democrats win the Senate for 2021. It might
    2:23:35 take down the filibuster. But what happens when that changes? And do those rules and laws stay enacted or
    2:23:41 do they get repealed? And so that’s why I think all these things that we work on need to be done in a
    2:23:46 bipartisan way, including the pharma. We got a bill passed in the Senate Finance Committee, Republicans,
    2:23:52 Democrats come together, get this close, and we just can’t get it onto the floor. That’s where we are.
    2:24:01 So, John, your kids are, I’m guessing, they probably don’t, even your oldest probably doesn’t remember
    2:24:08 you being a traitor. So your kids are going to grow up and they’re going to think of mom and dad’s job is
    2:24:17 philanthropy. What’s the impact that that has on them? I mean, I suspect it’s pretty profound. They see how
    2:24:21 seriously their parents think about this stuff. Do they come to you with questions about the work
    2:24:27 that you have? Do they have their own interests? They’re obviously not that young anymore and they’re
    2:24:31 obviously very smart kids. They must be thinking about, hey, mom and dad, why aren’t you guys working
    2:24:35 on this problem? Or what do you think about this problem? I mean, how does your curiosity for the
    2:24:40 world trickle down to them? And how deliberate a part of that, of raising your kids is that?
    2:24:46 They certainly understand kind of high principles about what we do. We’re philanthropists. They know
    2:24:50 what that means. They know that we give money, trying to make the world a better place. But we do have
    2:24:58 those conversations when we walk past a homeless individual who’s asking for a dollar. And my daughter
    2:25:03 says, we need to give him a dollar, right? And having those conversations about, okay, do we give
    2:25:10 this dollar here or do we give it to someone trying to be in a more philanthropic or more strategic way
    2:25:12 to try to get at the root of the problem, right?
    2:25:17 Do we give the dollar here or do we give it to the food bank down the street that hopefully he can
    2:25:20 go to and get the same meal that we would want him to get or something like that?
    2:25:29 Right. And it ends up being both. I think you need to teach kids about humanity, about the love of the
    2:25:37 individual. So we can’t say no every time, but also have to teach him about not going to give all the
    2:25:44 money away dollar by dollar to somebody on the street. We’ve thought a lot about what’s the kid’s
    2:25:50 role in this going forward. And Laura and I are very much on the same page here. We don’t want their
    2:25:58 lives to be defined by their parents. So we don’t want them working at the foundation. We don’t want
    2:26:02 them at least when they’re in their twenties and probably in their thirties to be working at the
    2:26:08 foundation. If it’s still open then we want them to go have their own life experiences, define their
    2:26:14 own, create their own life. And then after they’ve done that, if they want to come join the work here,
    2:26:19 that’s great. But it’s really important that they’re not part of the foundation.
    2:26:26 at a young age, because there’s a downside and, and it’s whenever you have that checkbook, people
    2:26:34 look at you differently and treat you differently. Your jokes are funnier and people have a sense of
    2:26:42 their own best behavior around you because there’s always something that they want funded or that
    2:26:47 they’re involved in and are going to come with an ask at some point. And we minimize this largely
    2:26:52 because of the types of things we fund and we’ve made it very clear about what we do fund.
    2:26:59 But if somebody is growing up in their teens and their twenties and is looked at by the rest of the
    2:27:05 world as a checkbook first, I think that’s a very damaging way to grow up. It’s not reality. Like the
    2:27:11 twenties is the time when you need to be kissing somebody else’s butt. You need to be going to get the
    2:27:17 lunches for everybody else, not vice versa. You need to be trying to climb up to the organization,
    2:27:21 not be gifted the checkbook on day one.
    2:27:29 So what advice would you give to people who were where you were 25 years ago, which is they’re going
    2:27:35 to be writing three figure checks or maybe a four figure or five figure check to an organization.
    2:27:40 They’re not going to be able to set up their own foundation. They have the same tug that you have,
    2:27:46 which is, Hey, whatever stage of my life I’m at, whatever my means are at, I know that giving away
    2:27:51 some of my money makes the world a better place. I just want to make sure I do it as intelligently
    2:27:51 as possible.
    2:27:59 Yeah. In many ways, what we’re doing is not remarkable. So many people in this world or
    2:28:05 especially in the United States are very generous with time, with resources relative to what they
    2:28:09 have, relative to the time that they have, relative to the money that they have. So it can just be done
    2:28:14 at a different scale. But I think there are some people who are much more altruistic than we are.
    2:28:18 There’s people who give away 10% of their money when they’re making a hundred thousand dollars or
    2:28:24 fifty thousand dollars that changes their quality of life. There’s a sacrifice, a trade-off by doing
    2:28:29 that. And they still do it. And there’s a small movement called further pledge where you pledge to
    2:28:36 give everything above a relatively small salary, like 30,000, maybe up to 50,000 to charity. And knowing
    2:28:43 that that dollar you’re giving is creating more total good than you spending it. And that’s huge.
    2:28:50 And I think we, as a society, benefit when our community around us is stronger. And that’s why
    2:28:55 people do it. Whenever we have the needs of our family, whenever our family is secure,
    2:29:02 then I think it’s natural, it’s human nature to start thinking about your community and however you
    2:29:09 define your community, whether it’s your group of friends, your city, your country, might be shared
    2:29:15 experiences. But everybody kind of goes through that process of defining his or her own community and then
    2:29:21 uses the resources of time and money to try to help that community to the best extent they have.
    2:29:27 There’s no right answer in how you define your community. There’s no right answer as to how you
    2:29:33 improve your community. But it is remarkable, just this culture of giving and philanthropy that exists in
    2:29:37 this nation. I think largely because we are a wealthy nation, right? More people are more secure
    2:29:46 here. People have more likely to have the needs of their family set aside or in line of sight. And so
    2:29:51 they’re able to do these things. And that’s one of the reasons that make this country so great. I don’t
    2:29:52 know if I answered your question.
    2:29:57 No, you really did actually. I mean, certainly what I took away from that was you pointed out
    2:30:00 something that I think doesn’t get enough appreciation, which is you’re absolutely right
    2:30:05 for you to give away $400 million a year is less. I mean, I’m not minimizing that at all,
    2:30:11 but you’re right. It’s less of a sacrifice than someone who makes $50,000 a year giving away $5,000.
    2:30:16 The incremental $5,000 to someone making $50,000 is staggering if you’re trying to raise a family or do
    2:30:22 anything else. And the other thing I took away was this idea of giving locally. I think the way you
    2:30:28 define locally is very important. It doesn’t mean necessarily if I live in this city, I only give to
    2:30:34 this city. I can broaden my definition of local. Local could mean I’m a veteran and therefore my
    2:30:41 giving back to veterans affairs or other vets is what I define my community as. I think that’s an
    2:30:43 elegant way to think about it. I think the other thing that comes with that is frankly,
    2:30:48 giving to your community means you can probably make a more informed gift. You have a better sense
    2:30:51 of potentially what the needs are of your own community. Absolutely.
    2:30:56 John, I’m going to be honest with you, man. We’ve been talking here for like over two and a half
    2:31:00 hours. I took a bunch of notes before we spoke. We haven’t got through half what I want to talk about,
    2:31:06 but I also can’t keep one of the world’s busiest philanthropists wasting any more of his time
    2:31:11 talking with me. So I’m going to honor my commitment to you to keep this relatively short,
    2:31:16 not make it a seven hour discussion. I’m going to let you go. We might have to do a part two at some
    2:31:21 point, but I want to thank you very much for first and foremost, just set aside the time today,
    2:31:27 but more importantly, just for the work that you do. I know personally how seriously you take this work
    2:31:33 and the world is definitely a better place for having the best natural gas trader of all time,
    2:31:34 no longer trading natural gas.
    2:31:38 Well, thank you. It’s been a fun experience. Looking forward to part two.
    2:32:07 Hey guys, this is Tim again. Just one more thing before you take off. And that is five bullet Friday. Would you enjoy getting a short email from me every Friday that provides a little fun before the weekend? Between one and a half and two million people subscribe to my free newsletter, my super short newsletter called five bullet Friday, easy to sign up, easy to cancel. It is basically a half page that I send out every Friday to share the coolest things I’ve found or discovered.
    2:32:37 Or have started exploring over that week. It’s kind of like my diary of cool things. It often includes articles I’m reading, books I’m reading, albums, perhaps gadgets, gizmos, all sorts of tech tricks and so on that get sent to me by my friends, including a lot of podcast guests. And these strange esoteric things end up in my field. And then I test them and then I share them with you. So if that sounds fun, again, it’s very short, a little tiny bite of goodness before you head off for the weekend.
    2:32:49 Something to think about. If you’d like to try it out, just go to Tim dot blog slash Friday, type that into your browser, Tim dot blog slash Friday, drop in your email and you’ll get the very next one. Thanks for listening.
    2:33:19 Sleep is the key to it all. It is the foundation. Many of you heard me talk about how today’s sponsor eight sleep has improved my sleep with its pod cover. Well, they just launched their latest product, the pod five. I cannot wait to try it out. And here’s why the pod five introduces eight sleep latest product, the blanket, which uses the same technology as the pods cover to extend temperature regulation across the entire body. So if you’re too hot, too cold, you can fix it. If you’re a couple and one of you is hot, one of you is cold. You can fix it as well. It all fits right over your existing.
    2:33:33 Mattress like a fitted sheet. On average, members report the pod has helped them fall asleep 44% faster, 34% deeper sleep and given them up to one added hour of sleep each night. Also, the pod snoring detection.
    2:33:49 My friend Albert might be interested in this and automatic elevating platform have reduced user snoring by 45%. So it does a lot. You’ll also get a personalized report each morning, allowing you to track your sleep stages, heart rate variability, respiratory rate, and more all without having any devices strapped onto you.
    2:34:16 So head over to eight sleep.com slash Tim and use code Tim to get $350 off of your very own pod five ultra. You can try it at home for 30 days and return it if you don’t like it. So why not give it a shot? Sleep is everything. Again, that’s eight sleep.com slash Tim. You can spell it out eight sleep.com slash Tim for $350 off shipping is available to many countries worldwide. One more time, eight sleep.com slash Tim.
    2:34:47 I don’t know about you guys, but I have seen a lot of crazy stuff in the last few weeks. I saw an AI generated video. It looks like a video of an otter on a flight, tapping away on a keyboard, having a stewardess ask him if you would like a drink. And it goes on from there. And this was generated with AI and it looks photorealistic, basically. I mean, it would have cost hundreds of thousands, millions of dollars to do in the past, taken forever. And now it’s boom, snap of the fingers. It’s crazy.
    2:35:03 So AI is changing everything. We know that it is also changing the way startups and small businesses operate. Things are going to get crazier. The rate of change is only going to get faster. And while a lot of good is going to come of that, it also means security and compliance headaches for one thing.
    2:35:23 And that is where today’s sponsor Vanta comes in. I’d already heard a lot about them before they ever became a sponsor. Just like 10,000 plus other companies that rely on Vanta, my friends at Duolingo, shout out Duolingo and Ramp, shout out Ramp, one of this podcast sponsors and an ultra fast growing company use Vanta to handle security compliance.
    2:35:34 So why would they do that? Well, Vanta automates compliance for frameworks like SOC 2, ISO 27001, and HIPAA, making it simple and fast to get enterprise grade compliant.
    2:35:46 But what does that mean? It adds up to impressive results. Companies can save up to 85% of costs, get compliant in weeks instead of months, and complete security questionnaires up to five times faster.
    2:35:58 So check it out. Vanta.com slash Tim. That’s V-A-N-T-A, like Santa with a V. Vanta.com slash Tim to see how Vanta can help you level up your security program.
    2:36:05 My listeners, that’s you, can get $1,000 off. So check it out. Vanta.com slash Tim.

    In this special episode, my friend—and fan-favorite guest—Dr. Peter Attia takes the mic as guest host. Peter sits down with legendary trader John Arnold, widely considered the greatest energy trader of all time. Today, through his foundation Arnold Ventures, John applies the same rigorous thinking to some of America’s toughest social challenges—criminal justice reform, healthcare policy, and K–12 education, to name just a few. This interview originally aired on Peter’s excellent podcast The Drive. You can check it out at PeterAttiaMD.com, or subscribe to The Drive wherever you get your podcasts.

    This episode is brought to you by:

    Vanta trusted compliance and security platform: https://vanta.com/tim ($1000 off)

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    Timestamps:

    [00:00:00] Start.

    [00:05:37] Peter Attia’s intro: who is John Arnold?

    [00:08:38] John’s background, upbringing, and early entrepreneurial tendencies.

    [00:21:16] John’s time and rise at Enron.

    [00:33:40] Characteristics that made John an exceptional natural gas trader and how they translate to his philanthropic work.

    [00:41:10] The collapse of Enron.

    [00:46:46] The success of John’s hedge fund, and his early interest in philanthropy.

    [01:02:03] The infamous 2006 trade that brought down Amaranth Advisors.

    [01:08:28] John’s analytical prowess and emphasis on fundamentals.

    [01:15:13] The decision to become a full-time philanthropist and the founding of Arnold Ventures.

    [01:25:03] Education — John’s quest to fundamentally change K-12 education.

    [01:30:36] Strategic philanthropy — preventing problems by attacking root causes and creating structural change.

    [01:37:50] The criminal justice system — structural changes needed to address mass incarceration, policing practices, and recidivism.

    [01:55:07] Re-imagining prisons to reduce recidivism.

    [02:02:27] US health care policy — John’s focus on drug prices, and the severe consequences of not making system changes.

    [02:20:00] Climate change — the bipartisan role of John’s foundation.

    [02:23:52] Advice for young adults interested in philanthropy.

    [02:30:52] Parting thoughts.

    *

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  • #817: 4-Hour Workweek Success Stories — Charlie Houpert on Building “Charisma on Command” to 10M+ Subscribers, From Charging $10 for Seminars to Making Millions, Living in Brazil, Critical Early Decisions, and The Secret to Freedom

    AI transcript

    Charlie Houpert is the co-founder of Charisma on Command, a company that helps people develop confidence, charisma, and strong social skills. Originally launched as a 4-Hour Workweek-inspired “muse,” it has since grown into one of the largest platforms for social skills and confidence training, with more than 10 million YouTube subscribers worldwide and more than a billion views across its channels in six languages. His flagship course, Charisma University, has guided more than 30,000 members through practical steps to become more magnetic.

    This episode is brought to you by:

    Patagonia‘s call-to-action to protect America’s public lands. Go to Patagonia.com/Tim to learn more and act now.

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    *

    Timestamps:

    [00:00:00] Start.

    [00:06:44] Charlie meets the boogeyman (me).

    [00:10:11] Why defaulting to management consulting after college felt like daily self-betrayal.

    [00:13:21] Leaping into parkour training via DVD as a first business attempt.

    [00:15:45] Moonlighting vs. burning-ships entrepreneurship.

    [00:16:54] Negotiating remote work with a 90% raise.

    [00:21:22] Charlie moves to New York and kicks off KickAss Academy.

    [00:22:16] Airbnb survival tactics while living in a 396 sq. ft. apartment.

    [00:23:26] Using the fear-setting exercise and other disaster-mitigation strategies.

    [00:26:11] Charlie’s first blog post and crossing the publishing Rubicon.

    [00:28:26] How Charlie’s first in-person class prompted an accidental business model.

    [00:34:21] 10 go-getters make an ambitious move to Brazil.

    [00:32:14] The daily growth whiteboard system.

    [00:37:58] How a harsh Tucker Max consultation galvanized the rebranding to Charisma on Command.

    [00:44:39] From financial downturn to pre-selling a course for $12,500.

    [00:50:44] Finally making enough money to chase summer in six-to-eight-month increments.

    [00:52:00] Enjoying the sustainable benefits of creating timeless content.

    [00:54:05] How Bill Clinton seduced 7,000 people into following Charlie on YouTube.

    [00:55:46] How Greg McKeown’s Essentialism helped solve Charlie’s “Herbie” problem.

    [00:58:26] Evolving funnel flow and fame-jacking.

    [01:03:46] YouTube algorithm changes, short-form content, and maintaining audience trust for the long term.

    [01:10:58] Why I still create this podcast.

    [01:19:30] The dangers of succumbing entirely to audience expectation over authenticity.

    [01:21:42] The catalysts that led to time off, an ayahuasca retreat, and a seven-year transformation process.

    [01:30:26] Making the transition from 50/50 partner to sole owner.

    [01:35:16] Recommended reading: Six Pillars of Self-Esteem by Nathaniel Branden

    [01:37:32] The influence of The Last Psychiatrist blog.

    [01:41:46] Jay Abraham coaching: “Make it good enough for Tim Ferriss.”

    [01:43:52] How testimonials added a 4x conversion lift.

    [01:44:31] Coming to an agreement with the co-founder.

    [01:47:20] Joe Hudson and the Art of Accomplishment.

    [01:51:57] Why I stand by The 4-Hour Workweek without further revision, warts and all.

    [01:55:06] Exercising gratitude even when receiving praise is difficult.

    [01:59:15] Relationship with earlier work: video vs. writing.

    [02:02:05] Don’t miss “Filling the Void.”

    [02:03:56] More recommended reading.

    [02:06:43] Improv & Dragons.

    [02:08:06] Charlie’s billboard: “Don’t think, feel.”

    [02:08:57] Parting thoughts.

    *

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  • #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More

    AI transcript
    0:00:04 Hello, hello, hello, boys and girls, ladies, and germs. This is Tim Ferriss. Welcome to another
    0:00:09 episode of The Tim Ferriss Show, where it is my job to interview and deconstruct world-class
    0:00:14 performers from all different domains, entertainment, military, sports, business,
    0:00:19 investing. We’ve done 800 of these conversations, and every one is different.
    0:00:24 Every one is intended to be tactical for you, the listener, to give you things that you can
    0:00:30 take away and apply. And this episode is dense. We have a lot that you can apply. I just finished
    0:00:36 a very short 10-minute workout. We might call it microdosing movement. That’s going to come up
    0:00:44 in this episode designed by none other than today’s guest, and it is amazing. It is so fantastic. You
    0:00:52 get so much from so little. And who is today’s guest? Ensima Iyong. That is Nigerian folks,
    0:00:57 although he’s American, of course, but his background is Nigerian. And that is the spelling
    0:01:02 that I will emphasize because you are going to want to check this guy out everywhere you can.
    0:01:11 Ensima, N-S-I-M-A, and then last name I-N-Y-A-N-G. And Ensima is a strength athlete,
    0:01:16 but he’s a lot more than that. He’s a movement coach and co-host of Mark Bell’s Power Project.
    0:01:20 Hello, Mark Bell. Been a while. Lovely to hear your name and to see your name and to read your name.
    0:01:25 And that has become one of the top fitness podcasts in the world for very good reasons.
    0:01:32 Ensima himself is also one of the most freakishly athletic humans I have ever met in my life. And
    0:01:39 that is saying a lot. I have met a lot of mutants, but what he’s done is incredible. And let me give
    0:01:45 you an example. He’s a black belt in Brazilian jiu-jitsu. He’s been to Masters World Championships
    0:01:49 multiple time, won twice at Brown Belt, a professional natural bodybuilder. He plays
    0:01:55 top five in the world, and an elite level power lifter, which includes things like 750 plus pound
    0:02:02 deadlifts. But what really sets him apart is how he blends these things together, these different worlds
    0:02:07 with unconventional training tools, including things like rope flow, which is actually how I was
    0:02:15 introduced to him. And my goal with inviting him to this podcast was to help myself to be pain-free
    0:02:23 and to also really regain my athletic footing. I’m not just interested in having big arms or a six-pack.
    0:02:27 I don’t really care that much about those things. I want to be an athlete. I want to be able to move
    0:02:30 not just now, but for decades and decades and decades.
    0:02:36 And after 20 years or so of lifting and martial arts, Encima has developed a very unique approach
    0:02:42 to helping people build muscle, move better, and stay pain-free for life. He is the founder of The
    0:02:47 Stronger Human, a growing online community focused on strength, movement, and resilience. With hundreds
    0:02:52 of thousands of people following his YouTube content, which I highly, highly recommend, his mission is
    0:02:56 simple, help people feel powerful in their bodies again without relying solely on machines,
    0:03:00 cookie-cutter workouts, or the fitness industry’s outdated rules.
    0:03:05 And he does turn a lot upside down in this conversation, and there are a lot of recommendations.
    0:03:08 We have links to everything, of course.
    0:03:15 So you can find the Stronger Human community, which I am going to be a part of, at school.com.
    0:03:18 That’s S-K-O-O-L dot com slash the Stronger Human.
    0:03:22 You can find all of the various products and so on that we refer to in this conversation
    0:03:28 at the Stronger Human dot store. And certainly on YouTube, Instagram, and so on. You can find
    0:03:38 him at Encima E. Young, but that is spelled, once again, N-S-I-M-A-I-N-Y-A-N-G. And one last
    0:03:44 thing, if you want visuals of all the exercises and so on that we discuss in this conversation,
    0:03:51 you can find them as B-roll. It’s been added to this interview at YouTube.com slash Tim Ferriss.
    0:03:56 Okay, that’s quite an intro. I’m going to leave it at that. This is very dense. I am using what
    0:04:01 I learned. I am benefiting from what I learned from Encima. So just a few words from the people
    0:04:06 who make this podcast possible, and then we’ll get right into the meat and potatoes. Please enjoy.
    0:04:13 This episode is brought to you by Peak. That’s P-I-Q-U-E. I have had so much tea in my life.
    0:04:19 I’ve been to China. I’ve lived in China, in Japan. I’ve done tea tours. I drink a lot of tea.
    0:04:26 I’ve been drinking fermented P-I-R tea specifically pretty much every day for years now. The problem
    0:04:33 with good P-I-R is that it’s hard to source. It’s hard to find real P-I-R that hasn’t been exposed to
    0:04:39 pesticides and other nasties, which is super common. That’s why Peak’s fermented P-I-R tea crystals have
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    0:05:09 of the black specifically is amazing. It’s very, very, it’s like a delicious barnyard. Very peaty if you like
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    0:05:26 crystals dissolve in seconds. So you can just drop it into your hot tea or I also make iced tea and that
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    0:06:00 Go to peaklife.com slash Tim to learn more. That’s P-I-Q-U-E-L-I-F-E, peaklife.com slash Tim.
    0:06:05 Peaklife.com slash Tim. The discount is automatically applied at checkout.
    0:06:12 Sleep is the key to it all. It is the foundation. Many of you heard me talk about how today’s sponsor,
    0:06:17 Eight Sleep, has improved my sleep with its pod cover. Well, they just launched their latest product,
    0:06:21 the Pod 5. I cannot wait to try it out, and here’s why. The Pod 5 introduces Eight Sleep’s latest
    0:06:27 product, the blanket, which uses the same technology as the pod’s cover to extend temperature regulation
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    0:06:59 user snoring by 45%. So it does a lot. You’ll also get a personalized report each morning, allowing you
    0:07:04 to track your sleep stages, heart rate variability, respiratory rate, and more, all without having any
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    0:07:38 Optimal minimal. At this altitude, I can run flat out for a half mile before my hands start shaking.
    0:07:40 Can I ask you a personal question?
    0:07:43 Now would it seem an appropriate time?
    0:07:44 What if I did the opposite?
    0:07:48 I’m a cybernetic organism living tissue over a metal endoskeleton.
    0:07:52 The Tim Ferriss Show.
    0:08:00 And Seema, nice to see you. Thanks for being here in Austin.
    0:08:00 Yeah, thank you.
    0:08:09 And I thought we would start with a little setting of the table, defining of terms. What on earth is
    0:08:14 powerlifting? You are an elite level powerlifter. What does that mean? What is the sport of powerlifting
    0:08:17 and what are your totals and what does that even mean?
    0:08:23 So the sport of powerlifting is concentrated above the three big lifts, the squat, bench, and deadlift,
    0:08:26 the holy grail of traditional lifts. In a meet, you have three attempts.
    0:08:30 Three attempts at a squat, three attempts at a bench, three attempts at a deadlift in that order.
    0:08:34 Ideally, you’re aiming for a nine out of nine. There’s geared powerlifting where you have suits,
    0:08:38 but that’s not as popular nowadays. I did raw powerlifting. Mark Bell, who’s the host of the
    0:08:42 Mark Bell’s Power Project, he was a big geared lifter. And then he did some raw at the end of
    0:08:46 his career. For what I managed to get, I think I got eight out of nine at my last meet.
    0:08:55 I got a 622 squat, a 396 bench. I wasn’t quite at 405 and I never got 405 and a 755 pound deadlift.
    0:09:01 So my total was 1758. Not on record, but what I’ve, my gym lifts for powerlifting still never got the
    0:09:07 405 bench, but I managed to squat 645 a little bit after that meet. I believe I deadlift 775 after that
    0:09:09 All right. Yeah. So you lift.
    0:09:16 Yeah. Yeah, yeah, yeah. I lift. And I still like lifting contrary to popular belief in some of the
    0:09:19 things that I’ve put out. People think I don’t think lifting is good for you when I don’t like
    0:09:25 lifting. Lifting is good for you. You just, I was surprised how much jazzercise you do and how many
    0:09:30 celery sticks you ate at lunch. I’m kidding. All right. So you have some bona fides and actually I was
    0:09:36 joking earlier. It’s not so much joking, reminiscing that the first time I went to super training gym
    0:09:41 with Mark Bell, who’s an old friend. I’ve known Mark for a long time. Amazing character.
    0:09:49 Yes. In Sacramento, I saw you doing deadlift workout and I was just like, what the hell is
    0:09:55 happening over there? For people who may have gone to a gym before, they maybe even have put on 45 pound
    0:09:59 plates. Like what are we talking in terms of numbers of plates? What does it look like when you’re
    0:10:05 deadlifting the, your current personal best? At that time, you know, I was probably deadlifting in the
    0:10:14 700 type of realm. So working sets would be maybe five, six plates. So that’s 495, 585 above for sets of
    0:10:20 triples, doubles, some singles here and there. It’s a lot of weight, right? Not weight I’m working with
    0:10:23 right now, but it’s a lot of weight you’re working with when you’re focused on powerlifting. You’re
    0:10:28 focused on like moving as much weight as possible on a barbell. So yeah, it’s some load.
    0:10:38 Now, the way that I found you was through a video on YouTube. You have an excellent channel
    0:10:46 and very thought provoking content. And that’s what grabbed me. So what was the headline of this
    0:10:47 video?
    0:10:49 The Lie of Traditional Training, Why I Moved On.
    0:10:54 All right. Lie of Traditional Training, Why I Moved On. I was like, well, that guy looks pretty
    0:11:01 jacked. I wish I had those abs and I wish I could tan as easily, but boy can dream. Let me at least
    0:11:06 find out what the lies are. And click through. It was actually sent to me by my friend, Kevin Rose.
    0:11:15 Yeah. And I certainly owe him a debt of gratitude for that. And maybe you can describe for listeners a
    0:11:24 video that grabbed my attention and it was video of a man, I believe it was, with no arms and legs.
    0:11:26 Yeah. Yeah. Yeah. Yeah. Okay. What is this video?
    0:11:30 So Serge Grakovetsky is the guy who wrote The Spinal Engine, which is a book that I referenced in that
    0:11:35 video. It’s a video that he showed of a man that’s moving through space with no arms and no legs. And when
    0:11:41 most people think about typical human locomotion, it’s thought that the arms and legs are the
    0:11:45 driver’s locomotion. You swing your arms, you swing your legs forward, you move forward through space.
    0:11:52 Well, this pretty much torso is rotating through space without arms and legs. And you can see the
    0:11:57 rotation. And he’s sort of quote unquote walking, right? I mean, he’s moving forward in space.
    0:12:03 Yes. Yes. But you see that natural figure eight rotation of the spine that’s moving him through space.
    0:12:08 So in that book, The Spinal Engine and Serge’s theory of locomotion is that the spine is the
    0:12:13 driver of movement and locomotion. The rotation of the spine helps swing the arms and swing the legs
    0:12:18 through space. And for efficient human movement, you want to maintain access to that spinal engine.
    0:12:24 And what I was getting at, at that video, wasn’t that we shouldn’t train with barbells or we shouldn’t
    0:12:31 train in a neutral spine. But with the focus of traditional lifting being in the sagittal plane,
    0:12:37 usually forward and backwards or within that one plane, we are always training the neutral spine
    0:12:40 and maintaining that neutral spine through everything we do. So when you’re doing that all
    0:12:44 the time in the gym, and there’s also a lack of breathing, which we’ll probably get into later,
    0:12:50 but you train this system. When you want to potentially go and transfer it into something else,
    0:12:56 you might not have as much access to that spinal engine as you used to. Over time,
    0:13:01 that can potentially degrade if you actually, maybe you never really had that. And it gets worse
    0:13:07 training in the gym. And the examples I gave in that video is examples from sports that you see this
    0:13:11 type of training allotted. It’s powerlifting, bodybuilding, Olympic lifting.
    0:13:13 You’re talking about the sagittal plane.
    0:13:13 The sagittal plane.
    0:13:20 Now, can you just help people visualize what that means? Sagittal, let’s just say you’re standing in
    0:13:26 a very narrow hallway with walls on either side and you’re bending forward. You can extend backwards.
    0:13:29 Divide your body in half here from the nose, right?
    0:13:33 Okay. So you’ve got a line going from your forehead down your nose, splitting your body in half.
    0:13:34 That is a sagittal plane.
    0:13:34 Got it.
    0:13:40 So when we think of a squat, when we think of a deadlift, when we think of a forward lunge is also
    0:13:45 still in the sagittal plane, even though it’s a unilateral movement. These are all done in the
    0:13:48 sagittal plane with a neutral spine. And these are most of the movements you think about doing a pull-up,
    0:13:55 a push-up. The frontal plane divides the body in halves from front and back. So we would imagine
    0:13:59 from the head to the toe on the side of the body. That would be something like a Cossack squat,
    0:14:04 lodging to the side, a lateral lunge. Those would be the frontal plane. And the transverse plane of
    0:14:10 movement would divide the body in half from our torso, our legs down, torso up. So that would have
    0:14:16 this rotation of the spine. Those would be those three planes, but then we can get into other ideas
    0:14:21 of rotation, which is the things you get into with rope, et cetera. But gym movements are primarily done
    0:14:26 when people are training in the sagittal plane with a neutral spine. There isn’t much flexion
    0:14:33 or rotation of the spine. You’re strengthening this neutral spine, which is good, but overdoing that
    0:14:37 can degrade the ways that you want to be able to move as a human being.
    0:14:41 And the way that can show up, I mean, this is very personal for me. And part of the reason it was
    0:14:49 very attention-grabbing is, as we’ve discussed earlier today, if people want to get a good laugh,
    0:14:55 if you can watch me trying rope flow and throwing around a pink kettlebell in a giant sombrero,
    0:15:00 I wish they made a pink kettlebell another color. Cause I was like, man, like this doesn’t, yeah,
    0:15:07 it was kind of perfect. It was kind of perfect. So if people want a good laugh, we’ll link to that
    0:15:14 as well, our earlier movement practice. But the story that I shared with you is three years of
    0:15:20 chronic back pain and a pretty localized to low back. Who knows? I’m sure there’s some referral
    0:15:28 happening, but by and large lumbar, this sort of grand central station of musculature called the
    0:15:35 quadratus lumborum, the QL and external obliques and all this stuff. I basically get locked and spasmed
    0:15:40 in the low back and that can be triggered in any number of ways. Now, on top of that, when I watched
    0:15:45 this video, it made me think back to when I was much younger and actually ran cross country
    0:15:51 and you have that contralateral movement. If you walk, it’s like, okay, your left shoulder moves
    0:15:57 forward as your sort of right leg. And I guess probably hip move forward at the same time,
    0:16:04 that contralateral movement. And to emphasize that you had video footage in your video showing
    0:16:10 what everyone has seen, which is someone who’s done a lot of lifting, who’s walking down the street and
    0:16:15 they have no contralateral movement, or I shouldn’t say they have no contralateral movement, but it looks
    0:16:21 like their upper bodies are frozen. It’s a block. It’s a block. And you could potentially say, well,
    0:16:27 that person is muscle bound, but that’s not totally accurate in the sense that, correct me if I’m
    0:16:33 oversimplifying this, but it seems like they are plane bound because their movement patterns are so
    0:16:40 limited that of course, like what you train for, you’re going to get more of. So they have done one
    0:16:44 piece that is maybe let’s call it necessary, but not sufficient if you want athletic movement.
    0:16:54 And you talked about also resurrecting or improving your own running and just seeing the difference,
    0:16:58 not having the expectation that I’m going to become a competitive cross country runner,
    0:17:06 but for a very, very long time, and this goes back to even like 2004, 2005, when I was in Argentina doing
    0:17:11 tango, trust me, there’s a tie in here. And a bunch of people would laugh at me and they would be like,
    0:17:18 you have cintura de pollo, cintura de pollo, which would be like, you have the waist of a chicken,
    0:17:22 which like, if you try to think of a chicken doesn’t rotate, doesn’t rotate. And in tango,
    0:17:27 they want you to dissociate the upper and lower body. And I had a lot of trouble with that. So
    0:17:32 they were like, you have the waist of a chicken. Now I would like to overcome this waist of a chicken
    0:17:41 situation and watch the video. One of the exercises you have in that video is rope flow,
    0:17:46 which I want you to talk about, but I’ll, I’ll give people just a teaser, which is saw the video.
    0:17:51 I was like, logically, this makes a lot of sense to me. All right. Biomechanically makes a lot of
    0:17:58 sense. It’s addressing a deficit that I have, but it’s a scary deficit because when I have tried to
    0:18:04 really embrace rotation before and the sheer forces involved very often, I either overdo it even with
    0:18:09 very low dosing. And in some cases, like the back spasms, I’ve had a commission for a week or two,
    0:18:14 like, I really can’t sleep. And so I’ve really stayed away from it, but you showed this rope flow
    0:18:20 And I was actually visiting Jake Muse, who’s been on this podcast. He’s the CEO of Maui
    0:18:27 Nuve Edison. And we went to this outdoor gym in Hawaii that they’d put together for the team over
    0:18:34 there. And there was a rope. I was like, huh, look at that. Okay. Let me try it. And I felt so good
    0:18:40 after training. I mean, training is a bit of an exaggeration after playing around with the rope.
    0:18:44 And I was like, okay, I want to pay attention to this because when I was really young,
    0:18:48 it’s like, okay, let’s do like some metabolic conditioning. Like if I’m not puking into a
    0:18:52 bucket, I didn’t train properly or hard enough. But then I started training with people like Jersey
    0:18:57 Gregorick, who we spoke about amazing world record holder in Olympic weightlifting. At least he was
    0:19:03 masters and other folks where you actually can feel better after the workout than you did beforehand.
    0:19:10 So what is this rope flow as an example? And how does it demonstrate or develop the kind of stuff
    0:19:12 that we’re alluding to?
    0:19:18 I’m really happy that David Weck, he’s the guy who started, invented rope flow.
    0:19:18 He has-
    0:19:19 The progenitor.
    0:19:20 The progenitor of rope flow.
    0:19:24 That’s on air, David. Go ahead and clip that, David. He’s going to love that.
    0:19:29 He’s the one who developed, popularized, got the moves going. I mean, he came onto our show and
    0:19:36 that he showed these videos back in like these 2006, 2005 style videos, right? Him doing rope
    0:19:42 flow on like a roof in, I don’t know, San Jose or something or San Diego. And he came and he showed
    0:19:43 it to us maybe-
    0:19:43 On a roof?
    0:19:44 Yeah, yeah, yeah.
    0:19:45 I’ll bookmark that for later.
    0:19:49 I got to send it to you. David’s a character. He’s great. And I’ve learned so much of him,
    0:19:54 by the way. I love that guy. Continuing to learn from him too. But back to rope flow.
    0:19:58 He came and showed it to us maybe four years ago. And when he mentioned it initially,
    0:20:02 I think sometimes when you have a certain amount of experience in training or whatever,
    0:20:06 you hear something new and you’re like, okay, trendy or what’s swinging a rope through space
    0:20:10 really going to do for you. But through having so many people and talking to and learning from
    0:20:15 so many people that have changed the way I move and have affected me positively-
    0:20:16 Can I pause for one second?
    0:20:17 Yeah, yeah.
    0:20:21 Don’t lose your train of thought. Because you do a lot outside of the gym, or I should say
    0:20:26 outside of the weight training gym, right? I’m a very, very serious, dedicated jiu-jitsu
    0:20:32 practitioner, which is not purely in the sagittal plan, right? It’s a lot more going on.
    0:20:37 Jiu-jitsu for me was really fun to start. We can talk about that later. But that’s the
    0:20:42 sport I started doing because I realized that all the lifting I was doing had me feeling very
    0:20:48 stiff and unathletic. So I got into jiu-jitsu about nine or 10, almost 10 years back to try to
    0:20:53 see if I could combat the way my body was feeling, which had its own issues. But rope flow, when
    0:20:58 David told me about it initially, I was apprehensive. I got a rope. I started doing it, got frustrated,
    0:21:02 dropped it. Kind of like the girl in the park that we met today. You get a rope, you do it
    0:21:03 for a little bit, you don’t know what to do, you drop it.
    0:21:06 How did he sell it to you? Do you remember kind of what the pitch was?
    0:21:11 He talked about all the benefits and he showed it. He even showed me some in the gym, him and
    0:21:17 his head coach, Chris Chamberlain. But it didn’t necessarily stick because I didn’t have kind of
    0:21:23 like a structure to it. So what I ended up doing was I ended up just like looking at a bunch of people
    0:21:27 that I could see on YouTube. I went through some of the videos that David sent me and I just tried to
    0:21:32 practice it a little bit each day. Frustration would set in though, because the flow wasn’t happening.
    0:21:36 You know, it’s called a rope flow because I think people ask, are there sets, reps, et cetera?
    0:21:42 No, you just go, you rotate, you move, you put the rope away, you go do what you do.
    0:21:44 It’s not like a workout. It’s a, it’s play.
    0:21:45 Yeah. It’s closer to like slacklining.
    0:21:51 Exactly. It’s play. It’s a flow practice. But once things started clicking, I started seeing how
    0:21:57 it was like affecting my jujitsu. And in my jujitsu, it’s inherently an asymmetrical practice,
    0:22:02 the martial art. You have a dominant side and a non-dominant side. So you’ll tend to do things,
    0:22:06 whether it’s sweeps, whether it’s takedowns, et cetera, guard passing,
    0:22:12 you go that one direction, you grease that dominant groove and your non-dominant side
    0:22:16 ends up being just this goofy mess. Right. But I started realizing that.
    0:22:20 Oh, that’s just your non-dominant side. No, I’m kidding. I’m saying that about myself.
    0:22:25 I’m not going to spar you. No, no, no, no, but seriously. But, but what slowly started happening
    0:22:29 was I started noticing like a scissor sweep I’d really do to my right side. I’m now, Ooh,
    0:22:34 that left side rotation felt pretty powerful. Like I don’t usually drill that. What happened there?
    0:22:39 Ashes to my left side started feeling better. And the reason that was happening was because
    0:22:45 when doing rope flow, it’s a symmetrical practice. You learn to rotate using your spine on your
    0:22:50 dominant side, but you get that rotation on your other side. And what happens is as you do this back
    0:22:55 and forth, naturally you want to make your non-dominant side feel as good as your dominant.
    0:23:01 So now your rotation with your spine to the left side of your body or your non-dominant side starts
    0:23:06 to feel just as good as your dominant. And you’re moving with more symmetry through everything that
    0:23:12 you do. Yeah. And let me add something just with kind of beginner’s eyes. Now that I have a PhD in
    0:23:14 rope flow after I work at this point. Let’s go.
    0:23:23 Well, I would just say that one of the benefits of something like rope flow from a development of
    0:23:30 symmetrical abilities perspective is that you get a lot of reps because you could do something in the
    0:23:35 gym that’s aimed at symmetry, but like how many reps and how many sets are you actually going to do
    0:23:41 if you’re programming properly? And at what point is your technique going to degrade where you might be
    0:23:45 doing more harm than good. Whereas with the rope flow, it’s like, if it doesn’t feel good, you’re
    0:23:48 going to know, cause it’s going to be janky. You might whack yourself in the ankle, whack yourself
    0:23:54 in the back of the head. Like I did. Whereas if it feels fluid, you’re going to know it feels fluid
    0:24:01 and you get a lot of reps. So you have the benefit of volume on your side in developing that water fuel.
    0:24:09 So there’s that benefit of volume, but at its most basic level, you learn to navigate that rope,
    0:24:13 move it through space while using your spine as the main mover. You learn to do that. Initially,
    0:24:17 it’s a very handsy thing as you’re using your hands a lot, but then you learn to follow the weight of the rope
    0:24:23 and use your spine, both sides. You notice if you walk after, you now have this natural swagger that starts
    0:24:27 to happen when you’re walking, you’re moving through space with that spinal engine.
    0:24:30 Yeah. I’m going to try to just paint a visual for people when they’re imagining rope flow.
    0:24:35 Cause some people I imagine are not going to really have a video in their mind as we’re talking.
    0:24:41 This is going to age me, but I’ll, I’ll try it anyway. So if you imagine Arnold Schwarzenegger,
    0:24:48 Conan, the barbarian iconic scene with the sword, with the sword swinging it on either side. Okay. You got it.
    0:24:52 You got a sword in front. Now he’s swinging it to either side. Okay. Now imagine instead of the sword,
    0:24:58 you have a rope that is whatever this is and I don’t know, inch, inch and a half, two inches thick,
    0:25:02 something like that, like a heavy-ish rope. Right. And so now imagine you’re, you’re swinging this rope
    0:25:08 around, but instead of just using your hands, let’s just say you bring your hands in closer to your
    0:25:17 chest and now you’re creating that figure eight with your shoulders. And that is then swinging the
    0:25:22 blade, AKA the rope. Right. So just imagine that kind of movement. Is that fair enough?
    0:25:27 Yes. That’s fair. That’s fair. And along with that, it’s not just the spine, it’s the weight shift of
    0:25:31 the feet because now you’re shifting from one side to the other, left foot, right foot, left foot,
    0:25:36 right foot. Right. And the, one of the reasons why I believe it’s helped so much with my jujitsu
    0:25:39 because jujitsu very, it’s a very rotational practice when you’re trying to leverage an opponent
    0:25:44 from one side or the other is because my weight shift on both sides of my body has improved from
    0:25:51 my feet. So this is one reason why when you start to like do more rope flow and you start to get more
    0:25:56 of the underhand side of the underhand practice, you’ve hit a boxing bag before, right? You’ve done
    0:26:02 that type of work. Go do that type of work again and do some uppercuts, do some hooks, but remember the
    0:26:06 things that you’ve learned. You’re learning how to generate power and rotation from the ground through
    0:26:12 your fists. There’s so many people that I’ve seen now that have literally said it’s improved my
    0:26:16 punching or I actually know how to throw a punch because I’ve learned how to swing this through
    0:26:21 space. Well, so like you were explaining and the underhand, like, okay, so guys, we’re talking about
    0:26:25 the Conan and the barbarian thing. We won’t belabor this. We’ll obviously have some video linked if
    0:26:31 you’re listening to audio, but imagine that you have the rope. It is behind you, right? You’re dragging a
    0:26:36 rope. Let’s just say with two hands on one side, it’s thick rope. And then you pull it up.
    0:26:42 And the rope is taking this sort of upward trajectory, like a diagonal. That would be sort
    0:26:46 of, I know it’s not the best description, but that’d be like the underhand. Whereas if you’re
    0:26:50 like bringing it over your shoulder, like a whip or something, that would be the overhand.
    0:26:51 Went to the whip again, Tim.
    0:26:51 What was that?
    0:26:53 You went to the whip again, Tim.
    0:27:00 You know, yeah, you know, this is why you don’t go to your BDSM dungeon the night before
    0:27:06 your podcast. It just bleeds over guys. I’m sorry. All right. Guilty as charged. So what
    0:27:10 appeals to me, and I mean, this is like my enthusiasm is outstripping my experience. That’s
    0:27:15 probably the story of my life. But what the little that I’ve seen of say rope flow as one
    0:27:21 tool in the toolkit, part of what appeals to me about it is that like my experience early
    0:27:27 on with Pavel and kettlebells, there is this weird, like what the fuck transfer where people
    0:27:31 who let’s say do a bunch of kettlebell work suddenly have better running times. And they’re
    0:27:36 like, what, what do you mean? What the hell is going on? Right. Or because of the thicker
    0:27:41 diameter after over time, they don’t even realize it. But suddenly the limiting factor, which
    0:27:46 was their grip on the deadlift has been not entirely removed, but improved dramatically.
    0:27:53 And when I looked at the rope flow and I’m like, okay, forget about the rope. It’s a tool
    0:28:00 for engaging these other planes of movement. And if done in, we were talking about this earlier today
    0:28:05 as well, not necessarily as an hour long workout where you’re just like dying inside, but rather
    0:28:10 like flossing your teeth or getting up and taking a shower. It’s like, okay, you take a shower once a
    0:28:15 day, like rope flow once a day. And over time, the adaptations that would take place. And one thing I
    0:28:19 didn’t tell you because I did confess that this is very self-serving as a meeting because I was like,
    0:28:24 I really want to dial in my programming, recognizing there are things I want to do in the future,
    0:28:28 which are not breaking powerlifting records. Ain’t going to happen. It’s definitely not beating you
    0:28:33 in jujitsu because I’ll get my, all of my appendages snapped off. Don’t need that. But I would never do
    0:28:40 that to you unless dot, dot, dot. I appreciate that. It wouldn’t take very much, but there are things I
    0:28:44 would really like to do. I would like to compete in more sports, even if it’s just in a club capacity,
    0:28:49 I would love to get back on the tennis courts and get back to playing tennis. And this might
    0:28:55 require some elbow surgery, but get back to rock climbing. And also one thing I didn’t mention,
    0:29:02 but probably is the thing that I would tie most directly to the rope flow. I love working on pads
    0:29:08 in Muay Thai and it is such a good workout. I’m not going to get yet another goddamn concussion. I don’t
    0:29:17 need any more of those. And I would really like to get to the point again, where I can train on pads
    0:29:24 hard for lots of rounds with a really, really skilled trainer. I just love that experience.
    0:29:30 And I’m so bored of stationary biking for my endurance work. So bored. I mean, God bless these
    0:29:36 tools, but still it’s, it’s pretty boring. So where should we go? There are lots of tools in the toolkit.
    0:29:40 Let me ask you this for people who might be wondering, and guys, I’m not getting like an
    0:29:47 affiliate commission on rope sales here. Like I have no dog in this fight, but it seems to be a very
    0:29:54 versatile tool. And there are lots of versatile tools, but it is also a tool that is very hard
    0:30:01 to injure yourself with. And for me, it’s like weightlifting and a lot of training. Number one,
    0:30:06 unless it’s a sport, right? Is about injury minimization first and foremost. So if I add
    0:30:10 in strength training, that increases the likelihood or endurance training increases the likelihood of
    0:30:15 me getting injured, scratch it, it’s out. And then I’ll take my risks where I need and want to take my
    0:30:19 risks like skiing, but I don’t want to take it in the weight room. How long does it take for people to see
    0:30:26 some benefits from something like rope flow? And like, what have you seen in students and people
    0:30:30 who try this and stick it with it for a couple of weeks?
    0:30:36 Literally I’ve had people that are in the strong human community that literally after day one,
    0:30:40 they’re finding that they have better balance walking up the steps. And these are people in
    0:30:44 their fifties and sixties. They’re like, I’m walking upstairs and I feel more balanced. Why?
    0:30:48 Because you’re shifting your weight from one side to the other in a more efficient manner
    0:30:54 because the rope has taught you how to do that. You’ll feel better rather immediately. Now the
    0:30:57 question is like, how deep do you want to take? How many of these movements do you want to learn?
    0:31:01 I’ve seen Kelly Stratt start posting more about rope flow and he’s been talking about it in the form
    0:31:07 as just being a warmup before you do any of your lifting movements as a good rotational warmup. And
    0:31:12 that’s great. So it can just be used for that. But I think there is a power that comes with the
    0:31:17 practice when like today we linked around four movements together, the overhand, the propeller
    0:31:19 and the dragon and the underhand.
    0:31:22 What was it called when I donkey punched myself in the back of the head with the rope? We should,
    0:31:24 we should give that one a name. That’s the Ferris.
    0:31:31 The one thing I want to mention about this too, is this, honestly, I look at rope flow as kind of like
    0:31:37 its own internal martial art. Do you know that, you know, internal martial arts? So when it comes to
    0:31:41 internal martial arts, like I think Tai Chi would be considered one. Bagua would be considered an
    0:31:45 internal martial art. When it comes to these martial arts, they’re not necessarily like
    0:31:52 extra martial arts, like jujitsu, boxing, kickboxing, Muay Thai. That’s based on the output, based on the
    0:31:57 damage you’re going to give to an opponent. It’s the focus is more so on breathing, mastering the
    0:32:02 movement, linking the movements together. You’re more focused on what’s going on internally and what
    0:32:07 your body is doing through space. Now there are forms of like aspects of Tai Chi that can be applied
    0:32:11 to combat. But when you see a lot of older people doing Tai Chi, it’s this flowing movement practice
    0:32:17 that gets the body feeling better afterwards than when it began. In a lot of ways, just having spent a
    0:32:22 good amount of time in like early mornings in China and so on. It’s kind of like people are going to
    0:32:28 crucify me for this, but it’s kind of like Chinese yoga in a sense. Like they are moving through all of
    0:32:33 these different planes of movement. They’re doing it every day. Even the kind of rotational kidney
    0:32:37 slapping stuff, there are some similarities. Absolutely. When you look at rope flow and then
    0:32:40 you look at what these like 80, 90 year olds are doing in China in the park every morning.
    0:32:45 And they’re 80 and 90, dude. That’s the thing that’s so amazing to me. Like you’re still moving
    0:32:49 like that at 80 and 90. You’re independent. You know, like I would even assume that a lot of these
    0:32:53 people probably feel minimal amounts of pain. They feel a level of freedom in their bodies at that age.
    0:32:59 Yeah. That’s kind of how I look at rope flow when you learn to link things together. So we learned a few
    0:33:03 movements today, but there are so many more movements that you learn. And the cool thing is that
    0:33:08 you do some of this stuff this week, Tim, you’re going to wake up and it’s just going to be there. You
    0:33:11 don’t have to think about the movement. Now you just go outside, you do it. It’s no thought. It turns
    0:33:17 into a flow. It turns into a flow state practice. That’s where I think the strength is because that
    0:33:22 feels like play. It no longer feels like, you know, a frustrating rope flow practice. Although when you
    0:33:27 start learning new moves, there’s a level of frustration. I still hit myself that I hit you did today
    0:33:31 where you knocked your eye. I do that all the time when I’m learning new shit, the rope will still do
    0:33:38 that to me because the rope teaches you how to rotate. You learn how to follow its weight. It’ll
    0:33:43 teach you how to rotate better by hitting you, by not rotating cleanly. When you clean that up,
    0:33:47 then it rotates cleanly to the left and cleanly to the right. And then again, when you link all this
    0:33:51 stuff together, it’s play. It’s a flow state play that always feels better afterwards.
    0:33:58 Just a quick thanks to one of our sponsors and we’ll be right back to the show.
    0:34:03 About three weeks ago, I found myself between 10 and 12,000 feet going over the continental divide,
    0:34:08 carrying tons of weight, and I needed all the help I could get. And in those circumstances,
    0:34:14 I relied on Momentous products every single day and every single night. Now, regular listeners
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    0:35:24 Now for people listening and for me, oftentimes when I say for people listening,
    0:35:29 it’s just because I want to ask a question for myself. I am the type of person, I know myself
    0:35:37 well enough at this point. I am almost certainly not going to become the Muhammad Ali of rope flow
    0:35:42 or the Fred Astaire of rope flow. It’s just not going to happen. What are like the bread and butter
    0:35:49 minimum effective dose? Maybe people can find this. You can point them to where they can find these
    0:35:52 things, but like, are there two or three movements where you’re like, okay, if you’re just going to
    0:36:00 do five minutes a day or 10 minutes a day, maybe it’s two times five to like start your day and to end
    0:36:05 your day. What are like the bread and butter moves where it’s like, if you only did this, there would
    0:36:11 be a lot of upside. Yeah. What are those? That would be, first off, I have a full foundations
    0:36:16 rope flow course that is free. It’s like 50 plus videos of it. It’s at school.com slash the stronger
    0:36:23 human. Okay. It is free. Okay. Now overhand race and chase underhand race and chase propeller or
    0:36:27 dragon, which is what we did today. Yeah. Right. I do race and chase. You did. Yeah. That’s what you
    0:36:31 did. You’re the overhand race and chase. You did the underhand race and chase. Race and chase is
    0:36:34 walking while you’re doing that. It’s not walking. You just, you can just stand there, but you added
    0:36:39 walking into it. You added a gate pattern into it. Right. So overhand race and chase, underhand race and
    0:36:43 chase propeller, link those three together. You have a flow from side to side. Right. And those are like,
    0:36:47 that’s the basics, right? You learn to link those together. You’ll feel better. Yeah. Okay. But
    0:36:52 again, I think that you mentioned, you’re not going to become the mom and I’ll leave rope floor or
    0:36:57 whatever. But one thing that I think is good to understand is like, we got decades for this,
    0:37:03 bro. You know what I mean? Like what is three to five or 10 minutes a day for a few years? How good
    0:37:06 are you going to be at this a year from now, just for five minutes? Like you’re going to look pretty
    0:37:10 fucking good. And then my mom’s probably listening. She didn’t want me to curse.
    0:37:15 Sorry, mom. I’m going to forget and I’m going to curse myself. So you can blame it on my bad influence.
    0:37:21 But five years from now doing it five minutes, you’ll probably do it longer because you’re going
    0:37:25 to naturally just get better at it. You’re going to just be moving really well with this from this
    0:37:31 minimal input. It can be a practice that beats you up, especially if, because you can get a workout
    0:37:35 from it. It doesn’t have to be that. It doesn’t have to be something that beats you up. But if you want
    0:37:40 to go intense with it, use a heavier rope, how much do ropes cost for people listening? Cause I
    0:37:44 haven’t even asked that. I should have asked that. Yeah. How like to get something you can use for
    0:37:48 this. Cause I do find a little bit of heft to be helpful, right? We started with a very lightweight,
    0:37:55 light rope, which was almost like a lariat, like a lasso. I mean, it was very small in diameter.
    0:38:03 How much does it cost to get the Magna XL? The Magnum, the Magnum. Yeah, exactly. How much does one of
    0:38:08 those cost? I think the Magma XL is, Oh, it’s Magma. Magma, not Magnum. No, it’s Magma. Your
    0:38:14 mind went to Magna. Oh, I know. I know. I know. But it’s a Magma. It’s red. Some people can’t be
    0:38:21 saved. I got it. Magma. Okay. God, I screwed that up twice. Okay. Magma XL. And this probably,
    0:38:25 we were kind of bouncing around. It’s probably the rope itself probably weighs like two pounds,
    0:38:30 two, three pounds. Yeah. Maybe, maybe, maybe less. Yeah. Yeah. All right. And how much does that cost?
    0:38:36 That one’s like $80, I think. $80. This is the thing though. If you want to just get yourself a
    0:38:40 rope from Home Depot and cut it and make a rope, that’s fine. You can work that. You can even work
    0:38:45 with an exercise band you might have at home. You can mess with some of this using a belt if you don’t
    0:38:50 want to get anything, if you just want to like do the bare bones stuff. But certain ropes like the
    0:38:56 Magma XL, the RMT rope, which I think is like 40 or $45, there’s a feedback that you get from the rope
    0:39:02 because it’s very smooth when you’re rotating it. Yeah. That kind of feels better than a Home Depot
    0:39:06 rope. It doesn’t mean you can’t use a Home Depot rope or a rope from a boating store. Boating store
    0:39:09 ropes are actually pretty good quality. Boating stores are really good quality ropes. So you could get
    0:39:14 something from there, cut it up, make your rope, you’re good. Right? So that’s the thing. It’s like,
    0:39:19 it’s a practice that if you don’t want to spend anything on it, you don’t have to. Or if you want to
    0:39:26 spend nothing or very minimal amounts of money, you can do that. But then all you need is your rope,
    0:39:31 some sunlight, or you can do it indoors if you want to. And you’re going to feel better.
    0:39:35 One thing I want to stress is this. Do you know who Bill Maeda is out of Hawaii?
    0:39:36 I have seen his videos.
    0:39:37 I have seen his videos.
    0:39:39 Yeah. Bill’s the man, man.
    0:39:39 Yeah.
    0:39:44 I love Bill. And we had him on a show a few years back. People have probably been saying this forever,
    0:39:48 but when he told me and when he started speaking this way, it really resonated with me
    0:39:53 where he calls his workout each day. He calls it a practice. It’s his practice.
    0:39:56 For people who don’t know who this is, how would you describe Bill?
    0:39:59 He’s a lifting samurai. That’s how I would personally describe him.
    0:40:00 How old is Bill at this point?
    0:40:01 55 or 56.
    0:40:06 And that guy is unbelievably shredded and strong.
    0:40:11 Strong, shredded. Bill has a level of also curiosity that I admire because Bill has had so
    0:40:16 much fitness experience through the years. He’s done so much. He’s had a lot of positive
    0:40:21 and negative experiences, but he’s also someone that as much as he knows, he’s continuously open
    0:40:26 to learning more and refining his knowledge and what he teaches his clients, the people he works with.
    0:40:30 And that’s one thing I really admire about him because he’s 50 something years old. He looks
    0:40:36 amazing. He does well, but like he’s also a sponge. And that’s something that I want to ideally,
    0:40:40 I hope when I’m 55 or 56, I want to remain a sponge. I don’t want to lose that.
    0:40:45 But he calls his movement his workouts of practice because he changes it up each day. He does like
    0:40:50 five, 10, 15 minutes of movement and that’s his daily practice. And that’s kind of the way I look
    0:40:57 at my movement practice. There are like when I go into a gym, I have in my notes app, I have just
    0:41:01 certain things that I might be doing during that day or I’ll know what I did last week. So I’ll be
    0:41:07 okay. Let’s maybe add this in or do something else. But I keep things around so that I get a general
    0:41:12 daily minimum amount of movement in no matter what. So I have like certain flow movement that
    0:41:17 I’ll get in. I have a club by my desk. I have a sandbag by my workstation. I have a sandbag in
    0:41:22 my garage. I have rings in my kitchen. I have things spent throughout the house and throughout
    0:41:27 my space so that when I go by them, I’m encouraged to lift them. I’m encouraged to lift the bag. I’m
    0:41:31 encouraged to swing the rope. I’m encouraged to swing the club. I do all these things on a daily
    0:41:37 basis. That has my body feeling better and better as I continue to progress at the meat and potatoes
    0:41:41 of what I’m really trying to push forward. So I have these daily minimums, which is just my practice.
    0:41:44 These are just things I do. And I’ll have certain things that are might be the workout, whether it’s
    0:41:49 the jujitsu or the thing I do in the gym or my garage, or maybe I go out to the field and I do some
    0:41:55 stuff, some extra work. But I have those daily minimums that are just part of my practice that just
    0:42:02 make sure that I’m always making progress so that the only time that I do something isn’t just in my
    0:42:08 workout, right? I want my body to be able to do these things at any time.
    0:42:13 And I mean, that underscores also some of the stuff that I saw and you explained in the video.
    0:42:18 And you have a lot of videos. This just happens to be the one that initially caught my attention. But
    0:42:23 if someone, let’s just say, is training the big three lifts or whatever they happen to do,
    0:42:28 and they’re hitting them once a week or who knows, and then they’re not getting really any
    0:42:33 movement practice between those, it’s like, of course, they’re going to be very constrained
    0:42:41 to a certain plane of movement, certain types of movements. Well, let me bring this back to me.
    0:42:47 I’ve been watching Conan O’Brien Must Go. If people haven’t seen that travel show, you should watch it
    0:42:51 because that’s basically Conan’s move. So I’ll copy Conan here. We were talking about this back
    0:42:59 issue that’s been plaguing me and how I am actually back to a point now as of just a few days ago where
    0:43:05 I’m loading more in terms of, let’s just say back squat, which is like a very open question as to
    0:43:12 whether to include it or not and other things, making a lot of progress ever since really surgically
    0:43:18 trying to focus on glute exercises, which seems self-evident, but I could give people a long list
    0:43:25 stories about why that’s been a challenge over the last three years, but I’ve made progress and want
    0:43:35 to get back to, let’s just say, doing five rounds of heavy work on tie pads. And who knows, maybe even
    0:43:42 doing some jujitsu, although I have a lot of PTSD from my joint injuries. So what are some of the things
    0:43:48 you would potentially suggest? Like if you were getting me started with programming and I’m sure
    0:43:52 you’d have to do an assessment and so on. There are some of the things we talked about over lunch. We
    0:43:58 don’t have to talk about these, but like sandbag, box squat, recognizing that I’m very apprehensive about
    0:44:04 the low back. If I have to sit, for instance, on like a hardwood bench for 30 minutes and I don’t have
    0:44:10 any padding, my back could be seized up for a week, which means basically no sleep. So I’m scared of
    0:44:17 having that experience. And I recognize that if I don’t load and work on my body, not just the low
    0:44:23 back in isolation, it’s never going to be fixed or improve. So how would you think about training
    0:44:25 with respect to this?
    0:44:30 I’d have to rewind it. And we talked a little bit about this early, but I’d have to rewind things
    0:44:35 back to first off the way someone breathes through the way that they move daily, every single day.
    0:44:40 Because when you injure something initially, you injure a lower back, which has happened to me many a time
    0:44:47 in the past. When something happens that aggravates the area, you tend to hold your breath. So when you
    0:44:52 bend to grab something, you’ll, and then when you feel safe enough, you’ll exhale and start breathing
    0:44:59 again. Some people do this without even realizing they’ll go down to tie their shoes and they have
    0:45:03 breath holds without realizing that breath holds. It’s now, it’s just an ingrained movement pattern
    0:45:07 that they bend, hold their breath, come up, boom, they get out of the car. They’re holding their breath.
    0:45:13 Many people have instances through their day that the breath is being held. And the problem with that,
    0:45:19 the reason why that’s a really big issue is because when you hold your breath, your tissues will
    0:45:25 kind of seize up to keep everything in place. That’s the Valsal maneuver. When lifters lift
    0:45:31 heavy loads and sometimes not heavy loads is meant to increase that intra-abdominal pressure so that
    0:45:35 there is no movement of the spine when you’re dealing with the load. That’s what it’s meant to do.
    0:45:41 But also there’s limited movement when you’re holding your breath. So the thing that I would want to get
    0:45:52 is first to make sure that you learn how to breathe while doing everything. That doesn’t mean just like
    0:45:55 breathe when you’re doing everything through the house, et cetera. Like even when you’re going to go
    0:46:02 pick something up and you find, okay, I’m going to hold my breath when I do this. Can you slow that
    0:46:08 movement down in a way that you can try to breathe while doing it so that you’re not ingraining that
    0:46:14 pathway of hold breath and do the thing? How can we do the thing and breathe? Because when we’re
    0:46:19 breathing, the body feels safe. Like when you, if you’re breathing and doing stretching, you’re
    0:46:23 breathing or doing anything when it comes to movement, you move more freely. Once you hold your breath,
    0:46:29 your body goes into this time to try to stay safe. Same thing in jujitsu. When a new person starts
    0:46:36 jujitsu, the first thing that you have to tell them to do is breathe. You remember, right? You’re,
    0:46:39 you’re on bottom side control or you’re in some type of position and immediately you’re like,
    0:46:44 like you’re, you’re, you’re trying to produce force and you’re holding your breath while doing so
    0:46:50 because you don’t feel safe enough to produce that force while breathing. What this is going to do is
    0:46:56 it’s going to help us to kind of get those tissues moving in the way that they should. The body’s going
    0:47:00 to feel safe. So those tissues are going to start moving well, and we won’t have excess tension
    0:47:07 throughout the whole system. And this is why I would tell somebody with whatever lifting that
    0:47:11 they’re doing right now. Yeah. Tell me. Yeah. Let’s lower the loads that we’re working with
    0:47:18 and learn how to use the breath while lifting, pushing, pulling, hinging. Let’s learn to use the
    0:47:24 breath while doing all of this. What this means is when we are in our concentric phase of the lift,
    0:47:30 whether it’s a push when lifting, whether it’s a pull when pulling, whether it’s hinging or coming
    0:47:35 up from a squat or exhaling. Let’s just use the squat as an example, rather than a bunch of things,
    0:47:39 the squat. Inhale when you’re going down to the hole, exhale when you’re coming out of the hole.
    0:47:44 Let’s learn how to do that. Because in life, if we’re going to squat down to the ground,
    0:47:50 we shouldn’t hold our breath when going down to the ground, but many people do. We should just kind of
    0:47:54 like, whether it’s inhale when getting down there and then breathe normally, we should be able to do
    0:48:00 that. And what I want to try to help you do is I want you to make this a global phenomenon. You’re
    0:48:05 having very minimal or no, unless they’re purposeful breath holds, you’re not holding your breath during
    0:48:11 the day, right? There’s other benefits outside of this where you’re not going to feel as stressed
    0:48:14 because a lot of people, when they are looking at their phone, where they start thinking of
    0:48:18 something that brings a level of anxiety, inherently they start to hold their breath and
    0:48:22 they don’t realize it. This is something that’s going to help you get rid of global tension outside
    0:48:26 of what you’re doing in the gym, which is going to help you just feel better overall. And this isn’t
    0:48:31 something you deal with in just a day. This is a habit change, right? If you want to change the way
    0:48:35 you do this when you’re lifting, you must lower your loads. You don’t do this with maximal loads.
    0:48:39 You don’t do this with heavy squats, heavy deadlifts. You don’t do this when lifting heavy sandbags
    0:48:44 or even kettlebells, right? If you’re not used to this, you work on doing this with light load and just
    0:48:49 like you’d progressed before with heavier loads, you progressively overload your ability to lift
    0:48:52 while breathing over time. You can progressively work with heavier and heavier load.
    0:49:00 So assuming I’m working on this, I’m working on the breathing. Tim, breathe. All right.
    0:49:06 My garage is a gym. I may not have all the requisite tools at the moment. It’s got all the basics.
    0:49:15 What are, whether it is me or others, but what are some of the non-negotiable exercises
    0:49:21 that you might prescribe for someone in my position where it’s like, okay, I remember back in the day,
    0:49:25 I like to consider myself pretty athletic. My enthusiasm outstrips my structural integrity
    0:49:33 on some regular occasions. And I would like to train for the long game, but also like,
    0:49:37 I would like to be very strong. I would like to be, for me, I would like to be very strong.
    0:49:46 I still know I can develop that capacity. It’s just a matter of strengthening or catering to
    0:49:50 the low back so that I’m not terrified every time I set foot in the gym of
    0:49:55 having some spasm that costs me two weeks of sleep. So let me ask you a question. So
    0:50:02 back squat or no back squat for you? Yeah. Or depends on the type of backs while we’re talking.
    0:50:07 All right. Because like we had box squats come up and I had some questions and concerns around that.
    0:50:14 Talked about sandbags. Like how would you think about lower body? I mean, I guess it could be full
    0:50:20 body, but like lower body loading for someone like me, I would want you to focus a little bit more on
    0:50:26 unilateral before we do more bilateral axial spine back squat loading. So something like
    0:50:30 different forms of lunges, the ATG split squat is a really good money movement. Do you know what
    0:50:35 the ATG split squat is? I do not know what that is. ATG split squat is something popularized by Ben
    0:50:41 Patrick. Deep knee flexion of the front knee. The back foot has a large amount of a hip extension.
    0:50:45 So you’re getting hip extension of the back leg, deep knee flexion of the front leg.
    0:50:50 So you’re building a level of strength through long ranges of motion with that movement. So
    0:50:57 those ATG split squats, different types of lunges, I would have you focus on that instead of the
    0:51:03 traditional axial loaded back squat for a while. I’d also say that not that bilateral squatting is bad,
    0:51:09 but if you do, maybe you start learning how to do that with a sandbag. So use a kettlebell or a
    0:51:13 sandbag with that. First, you need to learn how to lift a sandbag because when you lift a sandbag,
    0:51:18 the load is in front of you, your spine is going to be in a fairly neutral position, but you’re going to
    0:51:24 have a little bit more slight, maybe flexion in that spine. And you’re going to learn how to breathe
    0:51:29 against that load while squatting down with it in front of you. So that could be a 50, 100 pound
    0:51:33 sandbag. You’ll probably start there and you’ll probably move forward with that over time. But the
    0:51:38 thing is, is you’re not directly loading that spine right now as you’re doing, you’re not causing all of
    0:51:44 that compression. Not that compression is bad, but it seems as if you’re a bit compression sensitive
    0:51:50 when it comes to squatting patterns because of what’s going on with your back. Now, if you did
    0:51:56 want to work on some bilateral squatting, which I don’t think is a horrible idea, I would probably say
    0:52:01 if you wanted to work with the barbell, don’t squat to full deep knee flexion depth. Let’s stay away
    0:52:07 from that for a while. So let’s do barbell back squats to a box, making sure you’re maintaining
    0:52:11 tension as you go down to the box and coming up. So you’re not just plopping down to the box, sitting
    0:52:16 back, losing that tension, then coming out, maintaining that tension while breathing. And you’re working
    0:52:23 maybe 40, 50%, 50, maybe 60% of your one rep max, where it’s like you can actually master the movement
    0:52:29 without stressing about the load. But over time you can inch that load up in a safe manner.
    0:52:34 And is the reason for that just because this might help other people. So I injured myself
    0:52:39 three years ago doing a workout that did not feel like an injury at the time. It was back squatting,
    0:52:46 but I was basically going like ass to heels. And I suspect in retrospect that I was doing like a
    0:52:52 little butt wink where I was starting to make it simple, just kind of like round the lower back
    0:52:58 in the bottom ranges. And I think it was that kind of bending of the paper clip
    0:53:01 that caused that initial acute problem.
    0:53:02 But that was a real squat, bro.
    0:53:03 Yeah, yeah, yeah.
    0:53:07 That’s how you’re supposed to, that’s a real squat, bro. Like you don’t squat, it has to grasp.
    0:53:14 So the box would, let’s just say, would it be just above parallel, something like that?
    0:53:15 It’d be above parallel or right at 90 degrees.
    0:53:21 Yeah. Basically helps to mitigate the risk of that. Would you do something similar with the sandbag or
    0:53:24 would you do that from the floor? Like what does the range of motion look like?
    0:53:28 You could squat down to a box or you could squat all the way down with a light load if you feel
    0:53:34 comfortable. I would suggest that your situation, you inch that down over time. Like what you could
    0:53:37 do is if you have multiple sandbags, you could squat down to the other sandbag or you could squat
    0:53:41 down to a box. And then over time, lower that height where you feel comfortable. Just make sure as
    0:53:46 you’re squatting down, when you hit depth, you’re maintaining tension. When I say maintaining tension,
    0:53:51 by the way, I mean, you’re not totally just sitting down in the box, limping out and then coming back up.
    0:53:56 You’re inhaling as you go down to the box. You’re still maintaining that position and then you drive up.
    0:54:01 You’re not losing that tension that you’ve created in your legs, your feet, especially as you go down,
    0:54:05 you’re maintaining it. The reason why people do the Valsalva maneuver is so when they hold their breath,
    0:54:09 they can maintain structural integrity of the spine, rib cage over hips, et cetera.
    0:54:15 When you’re braced and you can’t move, what’s keeping that integrity is the air that you’ve stored
    0:54:19 in your abdomen when you’re squatting down. When you’re breathing while doing this,
    0:54:23 whether you’re inhaling while you’re going down and exhaling when coming up,
    0:54:27 the structural integrity is you are maintaining it. Like you’re maintaining it while you’re breathing.
    0:54:34 So when you’re breathing, you do have more room for that to happen, but you should be able to maintain
    0:54:39 that structure without the breath. When I deadlifted 755, I didn’t use a belt. The main reason I didn’t
    0:54:45 use a belt is I wanted to make sure that my structure could deadlift this weight without the need of
    0:54:50 outside assistance. The weight belt, when you’re using it, is supposed to, when you push against it,
    0:54:54 increase the amount of intra-abdominal pressure you’re able to create and help you maintain that.
    0:54:59 But I, when I did that, the reason why I didn’t use a belt is because it didn’t make sense to me
    0:55:04 to develop all this strength if I couldn’t do it on my own. So when now we’re breathing while doing
    0:55:05 this.
    0:55:07 Very Konstantinos.
    0:55:08 You remember that guy?
    0:55:09 I think, yeah, yeah, yeah.
    0:55:10 Back in the day.
    0:55:14 A lot of Russians did that though. A lot of Russians would do that, you know? But I think
    0:55:19 that there’s a knowledge there because like, you want to be able to do all of this stuff on your
    0:55:25 own. Yes, it can add some, but like having to need to use a belt to do everything, to maintain your
    0:55:30 structure, I don’t think it’s the best idea. Now, when we’re using the breath, we’re not getting that
    0:55:35 extra pressure that it helps create, but we’re training ourselves to always be able to maintain the
    0:55:40 right structure and maintain the right amount of tension while breathing when lifting weights.
    0:55:44 And the reason why we’re doing that is because life wants us to do that. When we’re going through
    0:55:49 life, when we’re fighting, we’re not holding our breath. And I know that some people will say,
    0:55:53 well, this isn’t the gym. The gym is supposed to help you do this stuff better. The reason why I
    0:55:58 started doing this is because I wanted to make sure that the strength I was building in the gym
    0:56:00 would be something that would-
    0:56:02 Yeah, transferable.
    0:56:05 Transfer really well to the fighting that I was doing and the stuff that I was
    0:56:11 trying to do. And in all of that, breath-holding is never part of it. Unless swimming, there’s
    0:56:16 breath-holding. I think even for me now, when lifting something really heavy, it’s an exhale.
    0:56:24 Like I will use, like when people see me using sandbags, this is an aside, but I was always
    0:56:30 somebody who like, when I lifted, I purposefully wanted to stay quiet. I don’t like emoting. I don’t
    0:56:35 like it. It’s not in my nature to be the person that else when doing stuff. But when you learn to
    0:56:39 breathe while lifting, what ends up happening is when you’re creating that force, when you’re
    0:56:45 lifting that sandbag off the ground, when you’re pushing, ha, that happens, right? You’re lifting,
    0:56:51 ha, that happens. It’s not because I’m trying to sound hard or tough or whatever. It’s because-
    0:56:53 It’s like the TIE fighter’s kicking. It’s the same thing.
    0:56:57 It’s what my body needs to do to produce the force efficiently and I can stay safe through
    0:57:01 it. As that started to happen, I started to feel stronger and it transfers. You know what
    0:57:05 I mean? So that’s why something that actually I think would help people kind of understand
    0:57:13 this, especially the exhaling to create tension is, let’s do this right now. I think you already
    0:57:22 understand, but I think it’s served. Growl. Growl. Growl. I’ll do it first. Growl. What do
    0:57:32 you feel? Do it? Just, just breathe. And then I feel, I mean, there’s a sort of shielding.
    0:57:37 There’s like abdominal contraction. There’s a level of tension that’s created.
    0:57:40 That’s the most noticeable thing. Yeah. But now when you’re exhaling, when you see a fighter,
    0:57:48 that tension is created to keep this structure in place. So it’s safe when producing force. So this
    0:57:54 is why when I’m lifting a heavy sandbag or when I’m coming out of the hole of a squat or when I’m
    0:58:01 deadlifting, sometimes this will come out because it’s my breath helping me create a strong enough
    0:58:07 structure. It’s not buckle under the load on lifting rather than me holding the breath. And not that
    0:58:10 again, not that this is bad. If you’re a lifter and you’re doing this for your maximal lifts,
    0:58:16 I’m not telling you to just desert the Valsal maneuver. But I do believe that if you learn to breathe
    0:58:20 while lifting, this is one of the fundamental things that will keep you safe while lifting,
    0:58:25 that will help you progress well, and will help you decrease the amount of stress that it has on
    0:58:30 your body over time. Yeah. Okay, cool. And lastly, the biggest thing I think is it’ll help you
    0:58:35 get rid of excess tension that you’re holding in your body when you don’t need to have that tension.
    0:58:41 A lot of people deal with that. Let’s say I’m working on that. Let’s say I decide box squat
    0:58:48 can give that a go. Maybe I have a safety squat yoke or something. Sandbag. All right. Probably do some
    0:58:53 isolateral stuff. So ATG split squat for somebody who’s listening. Let’s say maybe they’re in a similar
    0:58:58 boat or maybe their back is fine, but they want to get stronger using these movements.
    0:59:06 What type of set rep programming do you give to someone who’s not an elite power lifter?
    0:59:15 There’s no need to do anything under five or six reps. And then if that’s the case,
    0:59:20 you don’t have to do that because over time, as you work with sets of five, six, eights, tens,
    0:59:25 right over time, you’ll naturally be able to get stronger with those in those rep schemes,
    0:59:30 with those loads. And I’m not saying that heavy lifting isn’t good. I do things that are three,
    0:59:34 four or five reps when I’m working with heavy loads. I still do that. But the problem that
    0:59:39 happens with a lot of people when they get into a program that’s focused on the load and the heaviness
    0:59:45 of the load, they start doing things they shouldn’t do to lift that load. So if we’re trying to focus
    0:59:48 on maintaining our breath, there’s going to come a point where you’re working with a load that you’re
    0:59:52 going to find, you won’t be able to breathe well. You won’t be able to inhale and exhale at the
    0:59:56 phases of the lift that you should be. But you are also, you manage to lift it and you’re like,
    1:00:00 okay, I’m strong enough for this. So you’ll add on more. And then you’ll get to a place where you’re
    1:00:04 holding your breath. And then you’ll get to the place where all the times that anything’s really
    1:00:09 happened for me has been when I was creating a little bit too much tension. I was holding my breath
    1:00:14 and something happens, right? Not when I was breathing with it. So that’s why I don’t
    1:00:17 necessarily, if you’re not someone who’s powerlifting and if you’re in the gym, you’re just wanting to
    1:00:22 lift and get stronger. I don’t want you to focus on the weight on the bar. I want you to focus on the
    1:00:26 quality of the movement. Yeah. I’m by myself in my garage. So I definitely have no one to impress.
    1:00:33 So what would you suggest then? Would it be two, three sets of blank with like X number of minutes in
    1:00:38 between? Because like we were chatting a little bit and this is nothing obviously compared to what you do.
    1:00:43 But when I was my strongest, like back in the day, which was like probably 96 when I was in China of
    1:00:52 all places, I was doing sets of, let’s just call it six to 10, but closer to six in pretty much all
    1:01:00 movements with like five to 10 minute rests, right? I was taking really long rest intervals and generally
    1:01:07 hitting, it was split push pull legs. And I was hitting each of those workouts once a week, roughly.
    1:01:17 What would you prescribe as a starting point? Like for me with sets and reps and rest intervals and
    1:01:21 things like that. Any thoughts on how to approach? Two or three sets per movement. I like people doing
    1:01:27 things for sets of, well not sets, reps, six, 10, 12. I would say doing that kind of rep scheme. So what I
    1:01:33 would do is on certain days, if you’re doing two times a week in the gym, one of those days have your
    1:01:39 movements doing maybe sets of six or so. And I would also split it up like this too. When I lift,
    1:01:43 I kind of do upper and lower body. I don’t just break it up into like a push pull, whatever. I do
    1:01:47 kind of full body stuff, right? Yeah. So if you’re doing upper and lower on a certain day, for one day
    1:01:52 for your upper body movements, if you’re doing sets of six or so, do sets of 10 on your lower body,
    1:01:58 eight to 10, higher rep. Okay. So this day, let’s just say it’s Monday. Yeah. Upper body would be six
    1:02:04 rep sets. Six reps. Lower body would be 10. Higher rep, 10, 12 sets. Yeah. 12 reps per set.
    1:02:10 On another day, if you’re doing a full body day again, I would say for the upper body, that would
    1:02:15 now be higher repetitions and your lower body would be lower repetitions. If you’re doing two full body
    1:02:21 days. Now, I think you said you’re doing push pull legs, right? And I’m not married to that. It’s just
    1:02:27 easy for me to remember. There are so many ways to set things up, but for minimum effective dose,
    1:02:34 if you can do each body part twice per week, which you can probably do in two to three training days,
    1:02:39 it doesn’t have to be a five day split. Literally, you can do all this two or three days in the gym
    1:02:44 for two days. That’s how I would split it up for three days. You get a little bit more leeway with
    1:02:52 volume and three days is nice because if you, for example, on your first day, if you find that you do
    1:02:57 better having slightly lower amounts of movements, then you can split that volume into three separate
    1:03:00 days rather than having that volume in two days instead. Does that make sense?
    1:03:01 Can you give me an example?
    1:03:08 So if you did five upper body movements and five lower body movements on one day, and then day two,
    1:03:14 you did five lower and five up. If you’re finding that you, that’s too much for you to do in a two day
    1:03:15 period, you could take some of that for me.
    1:03:21 I get for whatever reason handle volume very poorly instead of just totally taking down that
    1:03:27 workload, split that workload into three days. So then you’re doing, what is it? You just mentioned
    1:03:34 20 total sets, do six sets, six sets. And then on another day, it’s going to be eight sets of that
    1:03:40 movement. You split that volumes three days. You’re good, but you can still do that rep scheme where you
    1:03:45 hit each body part twice a week. You manage to do some slightly lower repetition, some slightly higher
    1:03:47 repetition. You’re good.
    1:03:50 And then what about rest between sets?
    1:03:56 That’s variable because some people like to have actual rest between sets, but then you can also,
    1:04:00 if you’re doing on a certain day, let’s say for your upper body movements that you do some push and
    1:04:06 some pull, you could superset those because they’re antagonistic. So when I say antagonistic,
    1:04:11 instead of resting, you would do a pushing movement. Then you could literally just, let’s say you do a
    1:04:15 push and you do a row. You could do that back to back because the recovery of each movement doesn’t
    1:04:19 necessarily get too much in the way of each other. There will be some stress from the weight you did
    1:04:24 in that specific first set, but the muscles being worked when you’re doing that push movement do not
    1:04:29 get as much in the way as the muscles you’re doing work in the pull movement. So you could rest if you
    1:04:35 wanted to, but you could also superset it. And one thing that I think, a concept that I want people to
    1:04:41 take from this, because I know how people love to have that specific program that they do, which is
    1:04:49 good, but learn to add an element of play into this. Learn to have an element of freedom into this. So
    1:04:54 if you feel like you want to rest like a minute or two in between the set, rest. If you feel like you
    1:05:00 want a superset, superset. Because again, I think that you can get very specific with it, but when you
    1:05:05 start making too many stringent rules within it, it can for some people become quite daunting and
    1:05:10 monotonin. So something that I do is like, when I’m doing like a squat, I’ll sometimes do some rope
    1:05:12 flow in between just to get some rotation.
    1:05:15 Yeah, let me ask you this. Just to stand in for the audience here.
    1:05:15 Yeah.
    1:05:20 Do you think you could have gotten away with that earlier in your training, right? Have you laid
    1:05:27 such an incredible foundation of strict, maybe monotonous training that now you’re like, okay,
    1:05:35 this body’s not really going anywhere. So if I want to do some Sudoku in between my overhead presses
    1:05:41 and do some rope flow over here, maybe a little pantomiming in between this set and that set that
    1:05:47 you can get away with it in a way that might not serve a beginner or intermediate, or is that,
    1:05:49 am I off base there?
    1:05:53 So the reason, let me mention the reason why I do rope flow in between. It’s not because it’s part of
    1:05:57 a workout. It’s because it helps me feel better. When I put so much compression on myself, there’s
    1:06:05 level of like, for me, stiffness that I feel from that set. The reason why I do the rope flow is to
    1:06:09 help me kind of undo that stiffness before my next set. That’s the reason why I do it. I don’t do it
    1:06:13 because it’s like a super efficient part of the workout, but I do it because it helps me feel better
    1:06:17 for the next set I’m about to do. When I do a lot like, and other people notice this too, but when you
    1:06:22 do a lot of compressive things back to back, you start to kind of feel this lower back tension and
    1:06:27 stiffness and this overall stiffness that you’re creating for the workout, the stiffness isn’t
    1:06:30 necessarily a bad thing. If you have something, especially like you don’t have to do rope flow
    1:06:34 in between sets too. You do that post-workout or later, that will be something that really will
    1:06:41 help you feel better. But the thing is, is like, when you only do that, you then walk around with
    1:06:46 that stiffness that you’ve created and you have nothing to undo it. This is one of the reasons why a
    1:06:50 lot of people will work out. Then after their workout, they’ll do dead hangs because they feel like,
    1:06:55 oh, I’m getting this decompression in my spine from everything. And that can feel better. But
    1:06:59 the thing is, is like, you can get that same decompression from the rope. You could get the
    1:07:04 same type of decompression from swimming. Swimming does the same thing. But the reason why I was saying
    1:07:11 all this is like, have a structure to what you do, but allow yourself to kind of add things to it or
    1:07:15 subtract things to it when you want. The only thing that’s going to help you get bigger and stronger
    1:07:19 is progressive overload over a long period of time. Yeah.
    1:07:23 It’s not going to be the magic set and ret scheme that you’re doing right now. It’s going to be what
    1:07:26 you’re doing being progressed over years. Yeah.
    1:07:32 And for people listening, because I think one criticism that I get a lot is like, you didn’t
    1:07:37 get this big from rope flow. No, I didn’t get this big from rope flow. But at the same time,
    1:07:41 I could have gotten this big while feeling better for years. Yeah.
    1:07:47 If I had the other practices that I do, like the rope, the clubs, the kettlebells, if I’d had those
    1:07:53 practices included, it’s not about getting big. It’s about gaining strength and muscle, but moving
    1:07:56 well throughout the whole process. Yeah.
    1:08:02 Not focusing on the way you look, but moving like a fridge and feeling like you’re old.
    1:08:02 Yeah.
    1:08:08 That’s not the goal, right? I mean, I don’t think anyone sets out to gain muscle and strength
    1:08:13 with also the goal of feeling like they’re 80 years old. No one wants that, but that’s where
    1:08:19 a lot of people are. And a lot of people, they’ll assume that that’s just part of the process.
    1:08:19 Yeah.
    1:08:21 And it doesn’t need to be.
    1:08:23 It doesn’t really, it doesn’t need to be at all.
    1:08:27 Yeah. You definitely need to hang out with Jersey. You’ll enjoy hanging out with Jersey and Anjala.
    1:08:30 I’m excited. No, for what you told me about him, I’m going to like him.
    1:08:34 Yeah. You guys, you guys will get a kick out of each other because for instance, like Jersey,
    1:08:38 he also does decompression, but usually hanging upside down and like.
    1:08:40 And like boots.
    1:08:45 Boots, but he does some like really heavy weights. Like he’ll hold on to like a hundred pounds
    1:08:49 in addition to hanging upside down. Anyway, he’s got his own like approach to things for very,
    1:08:53 very short duration, like five to 10 seconds. But I think you’ll find a lot of his stuff,
    1:08:59 thought provoking, but he is all about movement and he tracks everything meticulously with his
    1:09:04 trainees, but he’ll also look at their gate. And he’s like, I want to get you to the point where
    1:09:09 you walk like a dancer. He’s like, that’s definitely one of his explicit goals is to like watch
    1:09:14 gate and movement in that way. And when I told him that I was doing, and I think there’s a place
    1:09:18 for this, I’m going to continue to do it. But you know, I was doing biking for exercise and like,
    1:09:24 what his thoughts were. And he was like, terrible. He’s like, he’s like, that’s stupid. So stupid.
    1:09:27 And Jersey, I know I’m paraphrasing here, but he was like, if you want to ride a bike because it’s
    1:09:32 fun to ride from point A to point B, he’s like, great. He’s like, if you want to ride for 50 miles
    1:09:36 because you enjoy it. Great. He’s like, if you’re doing it though, is this like monotonous punishment
    1:09:38 in training? He’s like, terrible. He’s like, don’t do that.
    1:09:42 I think that, you know, I want to mention, don’t lose your train of thought, but I think that’s
    1:09:47 what he’s mentioning there in terms of relation to gate. It’s a very smart way to try to think
    1:09:52 about some of your training because when a lot of people think about the squat, when a lot of people
    1:09:58 get their feet set, they usually have their feet out at an angle, slightly pointed out, right?
    1:10:03 Slightly pointed out toes. You’re creating this force upward with that barbell. So you’re learning how to
    1:10:09 have force coming from the ground through, but you’re just going straight up and down. Now the thing to
    1:10:14 think about, and the reason why I mentioned this is when you do watch a lot of people that develop
    1:10:20 those capacities and a lot of them walk through space, it’s almost like they’re walking in a squat
    1:10:23 position with their feet. They’re walking with their feet out like this.
    1:10:25 Yeah. They got a Charlie Chaplin.
    1:10:31 Now, yeah. The thing is, is like, you’ll see some pro NBA players walking like this. You see a lot of
    1:10:38 that. I’m not going to necessarily say that that’s bad. What I’m going to say is over time, I used to
    1:10:42 kind of walk like that. But as I started thinking about what my feet were doing during everything I
    1:10:47 was doing, and I started thinking about doing certain exercises that would potentially improve my gait
    1:10:52 over time. Now my feet face forward when I walk, and I’m not intentionally doing this. It’s just
    1:10:59 my directionality through space is now forward. I’m not fighting myself trying to navigate forward
    1:11:03 with feet that are outwards. That’s not efficient. I’m not saying everybody needs to walk with their
    1:11:08 toes forward, but I’m saying when you start thinking about ways to adjust your gait with your movement,
    1:11:14 so this could be the bilateral movements like the ATG split squat. That could be using a sled.
    1:11:19 I think sleds are super powerful. And the unfortunate thing is like, not everyone has access to a sled,
    1:11:25 but that is literal forward and backward force production. When you’re pushing a sled, there’s
    1:11:30 this force that you’re learning how to push forward, but you need to have your feet moving you forward
    1:11:35 too. So you’re learning over time how to push a weight forward through space. I think they’re super
    1:11:40 powerful, not just for developing structural strength, but also improving one’s gait over time.
    1:11:45 The way you walk will change and the rope will help with that too. But that’s something to think
    1:11:49 about. Like, I don’t think most people should be walking with their feet ducked out. And I used to
    1:11:55 walk like that because sumo deadlifting, the feet are here. I’m producing force from a foot position like
    1:12:01 this squatting. I’m producing four from a foot position like this. Now, when I go and do other things,
    1:12:04 that’s the way I move through space. And that’s not efficient.
    1:12:12 So just because I’m curious, and at least long ago found a lot of dividends from doing sumo deadlifts.
    1:12:13 They’re not bad, by the way.
    1:12:23 Recommendations for sumo deadlifts. Any thoughts on common mistakes, tips that you’ve sort of principles
    1:12:30 that you’ve refined over time, where you’re like, okay, here’s some of my pre-flight checklist that
    1:12:34 might be helpful to people. And could you just describe, well, so it’s called sumo deadlift because
    1:12:40 it’s a deadlift. You’re pulling a barbell loaded with plates off the ground, but your legs are wide.
    1:12:44 Your hands are in between your legs going down to grab the barbell. So you look like a Yokozuna,
    1:12:48 like squatting down and getting ready to do the whole sumo thing. Hence the name.
    1:12:53 What recommendations might you have for people who are hoping to improve their sumo deadlift?
    1:12:58 There’s this funny thing within the powerlifting community where the powerlifters are like,
    1:13:00 they look at the sumo deadlift and they say, that’s not a real deadlift.
    1:13:01 Yeah.
    1:13:02 That’s not a conventional deadlift.
    1:13:05 Conventional deadlift would be like knees inside the arms.
    1:13:12 Yeah. And it’s just so funny to me. We had an aside, Colton Engelbrecht. He has the highest total
    1:13:17 ever in powerlifting of around, I think, I’m going to butcher this, but I think it’s like 2650.
    1:13:23 At two, I think he was 275 when he did this. So he wasn’t even like at the heaviest weight class,
    1:13:28 he was 275. At 22 years old. He’s been powerlifting for three years.
    1:13:29 This is for the three lifts.
    1:13:36 All right. So he squatted 470 kilograms, 260 kilogram bench, 470 kilogram deadlift on an eight or nine day.
    1:13:41 That’s, so he squatted and deadlift at the thousand and 36 pounds in the same meet.
    1:13:43 At 22.
    1:13:45 At rifle at the age of 22 years old.
    1:13:50 So Lord, the reason why I’m mentioning this is yet another reason you never start your street
    1:13:56 fights people. I mean, I doubt you’d pick on this guy, but people are getting just never know
    1:14:01 so much stronger, so much younger. It’s insane. But the reason why I’m mentioning Colton is because
    1:14:05 Colton does the sumo deadlift and some people roast him for that. And they’re like, it’s not
    1:14:08 conventional. It’s like, whatever. But when we had him on the show, I was like, Colton,
    1:14:11 why do you sumo deadlift? And he was like, it feels more natural.
    1:14:17 And I was like, yeah, it does. It feels weird to bend down and pick up a barbell implement
    1:14:22 in the conventional way for, at least for my body type. Some people with very long arms,
    1:14:26 certain like length of their femur. Some people feel better with conventional, but the sumo
    1:14:33 for me is just made more sense because you’re getting down in this hip position. You’re driving
    1:14:37 with your legs. It just makes more sense in my opinion. So nothing against conventional,
    1:14:43 nothing against any other deadlift, but the sumo. Now, when doing the sumo deadlift, I think one thing
    1:14:46 that people really need to focus on is like what their feet are doing. And I think this would be how
    1:14:51 it should be with every single lift. But when doing the sumo especially, there’s a cue that people get,
    1:14:55 and people get this cue in squatting too, where you’ll hear knees, push your knees outward. For the
    1:14:59 squat, you push your knees out so you can have space to get in between your hips when you’re squatting.
    1:15:04 Sometimes your knees are too far forward. Some people with their limb lengths don’t have the
    1:15:09 ability to get down to depth. So when you push your knees out, you provide room. The sumo deadlift,
    1:15:13 when people say, push your knees out, when you push your knees out, you provide room for the barbell
    1:15:20 to ride up your body. But the other cue of rooting the feet into the ground, and I learned this cue from
    1:15:24 Kelly Strat’s book, “Becoming a Supple Leopard” back in 2013. Have you met Kelly? Met Kelly, yeah.
    1:15:29 We’ve had him on the show a few times. I always mention where I’ve learned these things,
    1:15:35 because Kelly’s awesome. But I learned that from his book. I also learned, and the reason why I keep
    1:15:39 my face relaxed when lifting and stuff, I also learned that from his book, “Supple Leopard,”
    1:15:43 because when he talks about myofascial release, you shouldn’t have a pain face. If you relax,
    1:15:47 it’s going to allow yourself to relax through these movements. But anyway, that’s an aside.
    1:15:51 Rooting your feet into the ground will allow you to have external rotation of the hips.
    1:15:55 I mean, we did a little bit of this earlier today, but just describe for people what that actually
    1:16:02 means. You’re in a gym doing a sumo deadlift. You have shoes on, presumably. What are you doing with
    1:16:02 your feet and legs?
    1:16:08 I think something that can help somebody understand this is using the hands, putting your hand on the
    1:16:14 table, and trying, you could actually do this with both hands, keep your fingers planted in the table,
    1:16:21 and try to see if you can rip the table apart while keeping your fingers where they are. Rip the table
    1:16:23 apart. Now, what do you feel when you do that?
    1:16:28 So in this case, you’re sort of externally rotating your hands, even though they’re not moving.
    1:16:32 Yeah. Ripping that table apart. But what do you feel when you do that with your hands? That’s actually…
    1:16:33 What do you feel?
    1:16:39 What do I feel? I mean, I feel a lot of tension in my arms. You feel a lot of tension in your arms. What do you feel in your shoulder?
    1:16:44 Shoulders have gone down, and my lats are engaged. So, I mean, there’s a lot going on.
    1:16:49 So, the shoulder can be compared to the hip, where the hip externally rotates as you’re grabbing the
    1:16:55 ground. The shoulders will have this downward rotation. As I do this, I guess it depends on,
    1:16:59 if we were doing like a push-up, it might even be better right now. Our arms are extended in front of
    1:17:05 us. If we’re doing a push-up, what I would expect is that this eye of the elbow, the inside of the
    1:17:10 elbow, let’s just call it the eye, kind of when you bend your arm, it would be in that crook,
    1:17:15 would almost certainly rotate. I would imagine there would be some rotation in a push-up position.
    1:17:15 Exactly.
    1:17:18 Which would then mimic the, I guess, femur.
    1:17:21 Exactly. So, the reason why I wanted you to do that with your hands is,
    1:17:24 I think that could help some people understand what they should be doing with their feet.
    1:17:28 You’ve got some meaty hands, my friend. I would not want to get slapped with those things. Jesus.
    1:17:29 Tim, Tim.
    1:17:30 I’m just saying.
    1:17:36 Let me say this. You don’t know how happy that makes me feel. Do you know why? Because…
    1:17:38 You’ve wanted to slap me and now it’s not allowed?
    1:17:43 No, no, no, no, no. Over the past, jiu-jitsu, and we’re going to come back to the foot thing,
    1:17:48 but jiu-jitsu is a martial art that has a lot to do with the hands, the grip. And I’ve noticed that
    1:17:54 my hands have gotten bigger because I’ve purposely started doing more hand type of work this past year.
    1:17:54 Like the rice bucket.
    1:17:58 Like the rice bucket. I’ve been doing a lot of hand work because I started,
    1:18:03 because of all the gripping and the martial art, I started to feel pain in my fingers. And one thing you
    1:18:06 notice with a lot of high-level black belt grapplers is their fingers are kind of mangled
    1:18:11 because of everything that happens over the years. So I started doing rice bucket work and a bunch of
    1:18:14 other things, but my hands, I’m happy you say that because my hands didn’t used to be this meaty.
    1:18:15 Yeah.
    1:18:15 So thank you.
    1:18:16 You’re welcome.
    1:18:17 It’s working.
    1:18:17 You’re welcome.
    1:18:17 Okay.
    1:18:18 Yeah.
    1:18:23 If this jiu-jitsu or YouTube thing doesn’t work out, you could go into one of those Russian slapping
    1:18:23 competitions.
    1:18:27 I would never, I would never, not worth the TBI.
    1:18:31 They would mess me up for sure. I’m not strong enough for that. But I, the reason why I wanted
    1:18:34 people to do that on the table and feel that is because when a lot of people try to do this with
    1:18:39 the feet, they just grab the ground like this. And like what you were doing in the park initially,
    1:18:44 they kind of just curl their toes like pin. Yeah. Like pinch instead of pinching slightly and then
    1:18:50 ripping apart to create a part, just to be clear is not straight out to the sides. It’s really like
    1:18:52 a rotational.
    1:18:52 Yes.
    1:18:53 Right.
    1:18:56 And that rotation is going to allow the knees to come out and for the sumo deadlift,
    1:19:00 the knees will pull out because you’re getting external rotation of the hips,
    1:19:02 which will allow you room to drive the hips forward.
    1:19:07 Let me ask you this. With the sumo deadlift, when you place your feet, let’s just say straight ahead
    1:19:14 is 12 o’clock and then your toes are getting pointed out. How externally rotated are your feet to begin
    1:19:22 with? Are they as far out as you can get them and really close to the plates? Are they at 10 o’clock
    1:19:29 and two o’clock and then you get that type of tearing apart external rotation?
    1:19:34 Nowadays, my feet would probably be at 11 and one. Okay. All right.
    1:19:38 The reason why they’re at 11 and one is because I have better mobility than I had. So when I do
    1:19:44 create that torsion, I have more hip mobility to even to, to create when I’m moving out. Some people
    1:19:49 who don’t have that hip mobility have to have their feet in a wider position so that they can create
    1:19:55 enough width to have their knees not be in the way of our, right? So that’s, that’s totally dependent
    1:19:59 on one’s hip mobility. But when you get more hip mobility, when you’re creating that torsion,
    1:20:02 your, your feet angle will change slightly for how comfortable you are in the position.
    1:20:07 So whatever position you have right now, there’s not like, there’s a golden position for the level
    1:20:12 of mobility you currently have. And as that mobility improves and as your ability to create more force
    1:20:16 improves, that position will adjust. How close to the plates are your toes?
    1:20:17 My toes?
    1:20:21 Oh no, no. Yeah. My toes aren’t like, how wide is your stance? Is it another way to put it?
    1:20:27 It’s like 90 degrees. So, so when I say 90 degrees, I mean, my legs are out and my feet are like,
    1:20:32 or my knees are right below my fingers. So I’m not like, I don’t have this. You see a lot of people
    1:20:39 where they’re, they almost have like this triangle angle with their feet. I have like a box. That’s the
    1:20:43 structure. In the bottom position. In the bottom position. Yeah. Yeah. In the bottom position,
    1:20:49 it’s like, boom, boom. From knee to ankle is perpendicular. From knee to ankle is perpendicular.
    1:20:53 Yeah. Interestingly enough, you notice like in Ed Cohn, he had this outward, like you’ll notice he kind
    1:20:58 of like, his feet were closer together in his sumo deadlift. Yeah. And he was a crazy sumo deadlifter,
    1:21:03 but that’s where he found he was able to create the most force. What was his crazy record setting
    1:21:10 deadlift? Some insane number. What was it? Like nine, nine 70 to two 20 or something.
    1:21:12 Yeah. That’s put on screen. Ed Cohn’s had a lot of records.
    1:21:17 Yeah. He’s had a lot of records. Yeah. I remember getting this book. I’m blanking on the author’s name,
    1:21:23 but it was like Ed Cohn, the man, the myth, the method, which was a great book. And there was a photo.
    1:21:27 You want to talk about people who are well-built for their sport. Like you look at Michael Phelps,
    1:21:30 you’re like, okay, I could swim my whole life. Like my body doesn’t look like that guy. Like
    1:21:36 his ankles are funny and like, he’s just perfectly built for the sport. Right. And there was a photo.
    1:21:41 I don’t know if it was Wolt Chamberlain or some NBA player who was like 10 foot 10. Right. And he’s
    1:21:46 next to Ed Cohn, who’s not 10 foot 10. He’s like five foot five. And they put their hands together
    1:21:53 and they were the same size. And I was like, man, oh man, you could not design from scratch a better
    1:21:57 body for this exact lift. Have you ever met Ed Cohn?
    1:22:04 I don’t think I have met Ed. We’ve had conversations before, but no, I don’t think I’ve met him in
    1:22:12 person actually. Okay. Ed is a literal mutant to this day. The last time I saw him in person was a few
    1:22:17 years ago. I mean, is it fair to say, I mean, one of the greatest powerlifters, if not the greatest of
    1:22:20 all time, still the greatest powerlifter of all time. I would say he’s still the greatest powerlifter of all
    1:22:24 time. I think he popularized the sport so much. He got so many people into powerlifting. He inspired
    1:22:28 so many of the greatest minds in powerlifting to this day that like, I don’t think no matter what
    1:22:34 anybody else does in powerlifting, I think Ed Cohn is probably still the greatest. And then from there,
    1:22:38 it’s like, well, who has the highest total in that? Like, yeah, you know what I mean?
    1:22:43 And going back to Ed’s structure, first off, his hands are huge. Like I shook his hand and his hand
    1:22:50 engulfed my hand, right? Me being so much taller, it’s like he ate my hand with his and made me feel
    1:22:55 so small. The second thing is the length of his arms. Ed has these-
    1:22:56 His ape index must be off the charts.
    1:23:01 He has these orangutan arms, bro, where it’s like, when you look at his sumo deadlift form,
    1:23:04 it kind of makes some sense with like, how, how easy-
    1:23:06 He doesn’t have to have the legs super wide.
    1:23:10 He doesn’t. He doesn’t, right? So one of the things about the sumo and one of the things about
    1:23:15 lifting in general is finding the best position for your anatomical leverages. Like some people,
    1:23:19 like for example, a Kelly Sturette, a lot of the time he was squatting with his feet pointed
    1:23:24 straight forward, creating that torsion. But you look at his limb lengths, he could be really good
    1:23:29 for that. Some people, if they have a longer torso, sometimes that position doesn’t do well
    1:23:32 for them because as they head down into the hole, their body folds. So they need,
    1:23:35 some of them need to have a much wider stance so that when they head down into the hole,
    1:23:40 they don’t have this massive folding of their torso. So it’s, what’s one of the cool things with lifting
    1:23:46 where you’ll see someone like an Olympic lifter with beautiful mechanics, but then you also really
    1:23:50 have to pay attention to the way this person is built and you have to find the best way to move
    1:23:52 that way through space with your leverages.
    1:23:57 Yeah, totally. Makes me think of one of my buddies, amazing striker, used to compete at a very high
    1:24:03 level. And I mean, he is like gangly as fuck. And that was part of the problem because he would be
    1:24:08 like a foot taller or he would have like eight inches of additional reach on people. So he would just
    1:24:12 pummel the hell out of people in the same weight class, but there’s certain movements. Like you want
    1:24:17 that guy to like do bench press, you’re going to come away with the misperception that he is weak.
    1:24:22 Right. It’s like, no, maybe with that particular movement, sure. It’s not very well built for his
    1:24:28 dimensions, but let him throw like a power jab at your face. Like, yeah, he’s well built for that.
    1:24:28 Yeah.
    1:24:30 You know, just different body types.
    1:24:34 Let me add this in. Cause I think this is something that can maybe give
    1:24:40 some people something to explore when it comes to their deadlift movement. When it comes to deadlifting,
    1:24:44 the things that we think about is like the conventional deadlift, the sumo deadlift.
    1:24:50 Well, you could also attempt doing like a staggered stance deadlift. So a staggered stance deadlift would
    1:24:56 mean there’s one foot ahead, one foot behind. The foot behind has the heel elevated slightly,
    1:24:59 like a kickstand. Kickstand, it could be called kickstand, staggered stance deadlift,
    1:25:05 deadlift in that way. You could use either a straight bar, you could use a trap bar. The concepts
    1:25:10 still hold true. But the reason why I have enjoyed progressing that staggered stance deadlift,
    1:25:16 and I use a trap bar when I do that is just because for me, it feels as if it relates to
    1:25:21 gate a little bit better than the standard deadlifts do. It doesn’t mean you shouldn’t do the standard
    1:25:27 sumo or conventional. But when I’m thinking about creating upward force, how would I jump off of the
    1:25:32 ground? When I think about that, and then I think about, okay, transferring that to a barbell,
    1:25:37 I wouldn’t necessarily jump off of the ground in the stance that I’m using in sumo or conventional.
    1:25:42 I would do it in this kind of staggered kickstand stance and then pop off. If I were trying to
    1:25:46 actually create force upwards, that’s how I would do it. And I think that that would be
    1:25:52 worth one’s time to progress. You’re not going to lift as much weight initially, but over time,
    1:25:56 you can build up some, I don’t even like saying this because I don’t want people to think of it in
    1:26:00 terms of numbers. I want people to think about the movement, but you can get very strong doing that.
    1:26:04 And then you’re also strong in this stance that can relate to how you’ll actually move
    1:26:07 yourself through space. But now you’re creating force with it.
    1:26:17 What are some exercises that you think, I know this is such a maybe trite question, but just really
    1:26:23 incredible bang for the buck exercises. And for instance, for me, and I’m not saying I’m any
    1:26:33 paragon of exercise expertise, but the two-handed kettlebell swing is just, it seems like you get so much
    1:26:39 from that exercise performed consistently with progressive resistance, whether that’s in terms
    1:26:44 of loading through higher volume or increasing the weight. I mean, it is just remarkable how much
    1:26:50 I get out of that exercise, even once or twice a week. It’s just astonishing to me continually.
    1:27:01 Anything else that you would throw into that type of category that come to mind with the condition that
    1:27:07 you can get somebody to the point where they can perform them safely, reasonably quickly.
    1:27:13 I think everyone should own a sandbag because picking up a sandbag off of the ground, starting
    1:27:19 light. So you get yourself, let’s say you get a 75 pound bag, you fill it up to 50 pounds, you get
    1:27:24 yourself to lifting that without any type of discomfort. And one of the reasons why I think that is so
    1:27:32 beneficial and so useful is the way that one will bend down to pick up a sandbag. Because when you bend
    1:27:37 down to pick up a barbell, it’s this implement that’s perfectly symmetrical, only way that the
    1:27:42 hands are involved or when they’re gripping like this, you have to get yourself in this neutral
    1:27:47 position and you hinge forward. It teaches you how to be a perfect hinge, a perfect lever. But whenever
    1:27:55 you lift a sandbag, every sandbag lift has its own, it’s never the same because of the nature of the
    1:28:00 implement. It’s this shapely thing that you have to, first off, you have this open palm grip,
    1:28:06 you have to grip around it, and then you have to organize your body to lift it safely. Anybody can
    1:28:11 lift a light sandbag safely while breathing. Over time, you increase the weight. But I think that if
    1:28:16 people learn to lift sandbags well, that will be something that will actually prepare you to lift
    1:28:22 well for life because your spine isn’t in this perfect neutral position as you’re doing it. There’s
    1:28:28 slight curvature and you learn that it is safe to lift something with some slight rounding of the spine.
    1:28:32 Of course, with a barbell, you don’t do that often unless you’re doing something like a Jefferson
    1:28:36 curl, which I think they’re pretty solid, especially if you don’t load them to a crazy extent as you’re
    1:28:40 progressing it because some people get focused on the load. By the way, what a Jefferson curl is,
    1:28:47 is it’s a purposeful rounding of the spine to lift a barbell off the ground. It’s actually the antithesis of,
    1:28:50 I think I’m using the word antithesis of the correct, but it’s the opposite of what you’re
    1:28:54 taught to do when you deadlift to create a neutral spine. You’re literally rounding your back to lift
    1:29:00 the barbell off the ground. It sounds like a joke, but it’s to ingrain in your body that my spine is
    1:29:06 okay getting to this position, lifting something. But I think a sandbag would be money for people.
    1:29:11 Just for clarity, are you picking it up and then dropping it and then picking it up and dropping it?
    1:29:17 A base thing that you could do is literally pick it up, sit around your stomach, bring it back down to
    1:29:21 the ground. You can either drop it or you can lower it back down to the ground. Then there are progressions
    1:29:25 where now you pick it up, launch it up to your shoulder, bring it down to the back to the ground.
    1:29:30 So you could drop it or you can bring it slowly back down to the ground. And then you could pick it up,
    1:29:36 throw it over your shoulder, pick it up, throw it over the opposite shoulder. It’s inherently a rotational throw,
    1:29:40 when you become adept with it. So there are progressions, but the base progression would be
    1:29:45 literally just, the first thing you would do is you would just do a sandbag deadlift. Then you would
    1:29:49 do a lift to the stomach. Then you would do a lift to the shoulder. Then you could do a throw. And then
    1:29:53 there’s a bunch of things. You could do squats. You could do split squats. You could do caustic squats.
    1:29:54 You could do lunges.
    1:29:59 Caustic squats is another one. Typically I’ve just done that with like a kind of a goblet squat type
    1:30:04 of hole on a kettlebell, but just remarkable how much you get out of that exercise as you slowly,
    1:30:10 and you know, what was wild about it to me, what a funny name, number one, is I was using it as a
    1:30:15 warmup for some acrobatic stuff that I was doing way back in the day. I was just using it as a warmup,
    1:30:18 but I noticed I was getting stronger. And so I started adding a little bit of weight,
    1:30:21 a little bit of weight. And I got to the point where I was doing caustic squats,
    1:30:26 it’s not like this isn’t that ton of weight, but it’s like with a, I don’t know, 70 or 80 pound
    1:30:32 kettlebell. And again, the transfer, I was just like, wow, I wasn’t even treating this as part of my
    1:30:38 workout. But just over time, because I was doing the acrobatic stuff very regularly, so I was like
    1:30:44 never doing it to exhaustion, just that greasing the groove. And I was like, what the hell is going on
    1:30:49 here? It’s remarkable how much it transferred. It’s a money movement. So I mentioned all those
    1:30:53 movements because these are all things that you could do throughout the day with the sandbag that
    1:30:58 you keep by your desk. You could do squats. You could do some quick lunges. You could bring
    1:31:01 it up to your shoulder. You could do some quick caustic squats. You could do a reverse lunge. You
    1:31:03 could literally do all these movements with a single sandbag.
    1:31:06 Are you just bear hugging the caustic when you’re doing the caustic?
    1:31:10 Yeah. Yeah, you keep it right there. And then you go into a caustic squat position. Yes, absolutely.
    1:31:16 And with the caustic squat specifically, it’s particularly powerful because most people,
    1:31:22 when it comes to training the adductors, they mainly do that with like the machine in the gym.
    1:31:28 Yeah. So adductors, guys, inside of your thighs. I mean, that’s very super. Like Suzanne Summers,
    1:31:38 thigh master. That’s adductors, right? So if you’re trying to pop a ball between your knees using your
    1:31:44 adductors. There’s a very shady side of the internet of women popping watermelons with their adductors.
    1:31:45 Oh, wow. Yeah, that’s interesting.
    1:31:46 I thought I’d seen it all.
    1:31:47 You haven’t. Will you see that?
    1:31:49 This is going to be the headline for your episode.
    1:31:55 But if you want the straight to do that, right, caustic squats are going to be great. There are
    1:31:58 more specific adductor movements like the Copenhagen plank.
    1:32:03 You’re saying most people who train their adductors are only using one of those machines.
    1:32:08 If they ever use that machine sparsely, they use that sparsely typically. And that ends up being a
    1:32:09 very weak link.
    1:32:13 just for people who might wonder, because those machines are very popular and they’re usually
    1:32:19 monopolized by any, not to paint with a broad brush, but like a few women are just sitting on there for
    1:32:24 like hours, it seems, working this stuff, right? Why is that a weak link compared to doing something
    1:32:25 like a caustic squat or something else?
    1:32:31 You do get some tension on those tissues when you’re doing a typical squat, but not an insane
    1:32:36 amount. When you’re doing a sumo deadlift, you also get some tension on that area, but not as much
    1:32:42 as when you’re isolating it in a bilateral fashion with a caustic squat. Along with that in the caustic
    1:32:46 squat, you get more length of those tissues when you get to depth of the caustic squat than you would.
    1:32:50 But I’ll give another bad visual for people. So people are like, what the hell are they talking
    1:32:59 about caustic squat? So imagine the most stereotypical, like Russian dancer, arms folded, like kicking out
    1:33:05 from side to side and then freeze frame on the, on the ground where like one leg is fully extended to
    1:33:11 one side and he or she is basically squatting like ass to the other heel on the other side.
    1:33:13 Okay. Caustic squat.
    1:33:19 Yeah. Yeah. And one thing I find interesting about that is for a long time, I was really trying to get
    1:33:23 good at caustic squats and it wasn’t until I was allowing myself to breathe when I got down to that
    1:33:27 position that I actually got there safely and came out.
    1:33:33 What have you found most effective for improving ankle mobility, right? Because for a lot of people,
    1:33:36 if they try to do a caustic squat, well, do you have heel up or heel down?
    1:33:36 Heel down.
    1:33:37 Heel down.
    1:33:38 I have heel down.
    1:33:42 So for a lot of folks, if they try to do that, they’re going to fall backwards if they don’t
    1:33:46 have the ankle mobility, right? If the knee can’t travel kind of over the toes.
    1:33:46 Yeah.
    1:33:49 Any thoughts on developing that?
    1:33:53 I think that a great conversation for you would be Ben Patrick too.
    1:33:54 Okay. All right.
    1:34:00 Because, because what I’m going to tell you is this is why I find that I’ve been so lucky to
    1:34:05 learn from so many people because the only reason why I’m able to first have the level of mobility
    1:34:09 I do is because of a lot of things that I’ve learned from these different people. So for example,
    1:34:12 the ankle mobility you’re talking about right there, some things that helped with that were
    1:34:17 the ATG split squat that I was telling you about, which is a movement that again, he popularized,
    1:34:21 but that front leg, I hope that when this podcast comes out, maybe there’s an image of an ATG split
    1:34:27 squat that can be pulled up. So people can see that the front leg that’s doing the split squat over
    1:34:31 time, there are regressions to that movement, by the way. So everything we’ve talked about,
    1:34:35 if you find that you’re not getting there, regress the movement, regress the range of motion.
    1:34:41 Tell me if I’m getting it roughly right. And also I have his ATG device that is like
    1:34:48 plate loading for wrist work, extensor work, grip work, which is fantastic. What does ATG stand for?
    1:34:54 ATG, his company stands for Athletic Truth Group. You think it stands for Astrographs.
    1:34:59 Yeah. Okay. Yeah. I didn’t see it coming. Okay. Got it. Athletic Truth Group.
    1:34:59 Athletic Truth Group.
    1:35:00 All right. Got it.
    1:35:06 Yeah. And Ben is a guy, one of the reasons why I appreciate Ben so much is because he’s a very
    1:35:11 open-minded individual. Like you’ll run across so many people in these different fitness spaces,
    1:35:17 and they’re so dogmatic, gung-ho about their system. And if you do this system,
    1:35:20 this is what’s going to happen when you do this. It’s not good. And this is what’s going to happen
    1:35:24 when you do this. It’s like everything is their system. But the people that I tend to really
    1:35:30 appreciate are the people that they may have some things that they do, but they can also see the
    1:35:34 strength in many other things. Right. And Ben is that type of person where he, he’s also someone who
    1:35:39 continues to learn. You know, he, he has these, this is what he’s done, but Ben is continuously
    1:35:43 learning and applying new things to the people that he works with and himself and finds benefit.
    1:35:48 And it’s one of those things where he’s in the constant growth rather than finding the negatives
    1:35:50 of everything that everyone’s doing. Right.
    1:35:52 To protect his predefined fiefdom. Yeah.
    1:35:58 Yeah. So let me, let me throw out something. Tell me how close this is. So there is an exercise
    1:36:05 of all places. It was actually given to me by a physio in Sweden who I chanced upon. It was like,
    1:36:10 because my back has been bothering me for so long and everybody to me, it’s like,
    1:36:16 oh, you got to try my friend’s block. Right. Or this person can do this. Or you have to try
    1:36:21 my friend, the acupuncturist. Like everybody’s got a suggestion. God bless them. But it ends up after
    1:36:25 a while you become a little tone deaf to it. Cause I’m like, all right, look, I can talk to your tarot
    1:36:29 car reader and I can talk to your Qigong person. I just not sure it’s going to do anything.
    1:36:33 But this physio ended up working with a lot of professional fighters. That’s not me.
    1:36:38 And professional soccer players. And he really knew his stuff. I just lucked out. Cause this drunk guy
    1:36:41 at a party was like, you should meet my physio. I’m like, yeah, I’m sure I should meet your physio.
    1:36:44 And then I just had a wide open day the next day. And I was like, fuck it. All right,
    1:36:49 sure. I’ll meet your physio. And Sebastian’s his name ended up being excellent in Stockholm.
    1:36:56 And he gave me some very basic exercises again, with the intention of remediating some of the back
    1:37:02 pain and strengthening. And one of them was elevated front foot split squats, very lightly loaded,
    1:37:10 going fully down to the bottom position where the front knee is way over the front foot toes.
    1:37:16 And basically ass is on the heel, three second pause at the bottom back up and doing like sets of
    1:37:19 six to eight. That’s the regression for the ATG split squat.
    1:37:24 That’s a regression for the flat ground ATG split squat. And to go back to what you’re asking about
    1:37:27 the ankles, why is that really good for the ankles? Do you know that the position that the
    1:37:34 ankle gets into is this deep position that you can, when you own that position, you lower it to the
    1:37:39 ground. And now when you own that position of the ankles, you apply that to a caussic squat,
    1:37:43 you’re able to get to full depth of a caussic because of where the knee, the knee is over the
    1:37:47 toe and you’re in deep ankle dorsiflexion. That’s how these things work. Yeah. Dorsiflexion,
    1:37:53 just pull your toes towards your nose. Exactly. Toes towards your knees. That’s dorsiflexion.
    1:37:56 The thing is, is like, when you find that you don’t have the mobility for a specific movement,
    1:38:01 there are so many ways to regress it. With a caussic squat, you could do a caussic squat
    1:38:07 with a wall behind you. So the wall can help guide you down. Unloaded wall behind caussic squat. You can
    1:38:12 even angle the foot outwards a little bit to allow yourself a little bit more give with that knee.
    1:38:17 You can also add some heel. You can also put it on a box if you need to, and then slowly regress it
    1:38:23 down. And I want to mention, the concept of regression is what got me out of knee pain,
    1:38:27 is what got me out of pretty much all pain. But specifically, I want to mention knees because
    1:38:32 when I was in my early twenties, I had a meniscectomy. Partial meniscus removal, I can’t
    1:38:36 remember which knee now. I think it was my left. It’s something that happened in jujitsu. I also,
    1:38:41 when I was younger, I had Oscar Slaughter, and I was a soccer player. So when I got into my early
    1:38:45 twenties, I couldn’t sprint. I felt like I was probably going to have trash knees for the rest
    1:38:51 of my life. I couldn’t run without pain at all. So let alone run, absolutely couldn’t sprint,
    1:38:55 couldn’t jump. I was doing squats and stuff, and there was some pain I was having, so I was using
    1:39:01 knee sleeves. So I was pretty certain that at this point, I just need to make sure to keep them pretty
    1:39:05 strong. But sprinting, et cetera, it’s not going to be part of the system for me. That’s when I came
    1:39:11 across some of Ben’s stuff back in 2019 or 2018, I think. I came across some of his stuff on Instagram,
    1:39:17 started regressing it, doing the simplest regression. So an ATG split’s going on a box.
    1:39:22 There’s this pulse movement that you do where you just have this very small range of motion with the
    1:39:26 knee where you’re just putting yourself in slight knee flexion coming out, pulsing it, driving a lot
    1:39:32 of blood to the knee area. And I would progress these things over time. After four or so months,
    1:39:36 I was able to get into full deep knee positions that I was never able to get into without pain
    1:39:42 before. And then when I started doing things like running, I was able to run without pain,
    1:39:46 and then I started sprinting without pain. But it started with regression.
    1:39:48 Oh, yeah.
    1:39:51 So the reason why I’m saying that is-
    1:39:54 That’s a very princess-like sneeze, Mr. Large Man.
    1:39:57 I didn’t want to let it out. If I let it out, it would be disgusting. So when you hold it in,
    1:40:04 it turns into this mousy squeal. Let’s keep that in there. Let’s keep that in there. If I had to
    1:40:07 sneeze again, I’ll show you what the big one looks like just so I can save myself. My gosh.
    1:40:14 But I say this because regressions are the name of the game for all of this. If you have pain doing
    1:40:18 something, there is a way to regress it, and you need to own the regression before you progress.
    1:40:24 I just want to underline this because this chronic back pain has been one of the biggest challenges
    1:40:30 in my life. Because I’ve always seen myself as athletic. I’ve always been able to take a kicking
    1:40:39 and then get back on the horse and get back to athleticism. And this experience where this pain
    1:40:46 at such a pivotal cornerstone piece of your body is tied into every movement when you sleep. There’s
    1:40:54 no escaping it. Psychologically, physically, emotionally, it has been such a difficult
    1:40:59 experience and given me so much sympathy for people in chronic pain. If you have not been in
    1:41:04 serious chronic pain, it is impossible to understand what it’s like until you’re there.
    1:41:12 I would say the one mantra of sorts that has allowed me to start digging out of that hole,
    1:41:18 and I used a different term for myself. I don’t remember where I got it, but it was just like,
    1:41:23 scale it down. And it’s the same idea. It’s just like, okay, let’s just say hypothetically,
    1:41:28 okay, I might need this surgery in the elbow. Okay, great. I can’t do X number of pushups. Okay,
    1:41:34 fine. Do one-tenth of X number of pushups. Okay, you can’t do whatever it might be. Well,
    1:41:39 barbell puts too much twerk in the elbow. Okay, fine. Let’s use dumbbells. But the rule is like,
    1:41:44 you can’t do nothing. You have to scale it down. And maybe you omit exercises, sure. But it’s like,
    1:41:49 train around it, train around it, train around it. And it’s like, for instance, the box squat,
    1:41:55 great example. Jersey is like the alt Jersey Gregor, who I keep mentioning is like the ultimate master of
    1:42:00 regressions to use your word, because he’ll have someone like they’ll do a squat and like they’ll go
    1:42:03 down eight inches. And he’s like, that’s it. And they’re like, no, but I do like below parallel in
    1:42:08 the gym. And he’s like, you shouldn’t. You shouldn’t. Exactly. And he’s just like, okay,
    1:42:13 like your max depth is whatever I’m making this number, this number up, but it’s like 36 inches
    1:42:17 off the ground. And they’re like, that’s joke. And he’s like, that’s your assignment. He’s really funny
    1:42:22 too. Cause at one point I was like, so you’re suggesting. And he’s like, no, I’m not suggesting.
    1:42:30 I am telling you. And it feels like a waste of time to start off in where he would start people.
    1:42:39 But as they develop the right mechanics and then pain-free progress, and it takes like weeks,
    1:42:43 maybe even months to get back to where they think they should be. And then lo and behold,
    1:42:51 they’re so much stronger. They own the position. All these aches and pains go away. So you can’t do
    1:42:55 nothing, but you can scale it down or like regress it. Right. And the other thing I’ll mention just
    1:43:00 for people who may be in a similar position to myself where they have a lot of low back stuff,
    1:43:08 the other reason that Sebastian prescribed the front foot elevated split squat was to avoid
    1:43:15 hyper lordosis, right? Like overarching of the low back. Yeah. I have a lot of thoracic mobility
    1:43:22 issues. So I tend to flare out and arch and he was like, okay, let’s mitigate that by elevating the
    1:43:30 front foot. Yeah. All right, cool. Dig it. I want to mention I, Ben, he has an app and on that app,
    1:43:35 he puts all his stuff there for monthly payment for people. So if you guys are in, Ben mentions that
    1:43:39 people can do this. So I’m going to mention this too. You could go on there. You could screenshot the
    1:43:45 movements. You could cancel literally. I have a program there too. And this martial arts section,
    1:43:49 and you can literally go there and you can just take it all if you want to. But the reason why I
    1:43:52 mentioned that is because all of the regressions are right there. If you’re looking for a way to
    1:43:57 regress all these movements, that’s all there. There’s also in that school community, but
    1:44:04 just take the regressions and be patient with those regressions. Cause one of the reasons that I was held
    1:44:09 back for so long was because I thought I was better than I was. I’ve been playing soccer for
    1:44:14 like 16 years. I’ve always seen myself as an athlete. So going to do some of these things and
    1:44:20 these simple regressions, I was just like, no, I can move on to the last chapter. No, I should be able
    1:44:25 to. And then I’d always find myself in pain. I’d always find myself moving backwards. And it wasn’t
    1:44:31 until I just realized, Hey, be a beginner with this, start with the regressions, own those, and then
    1:44:35 slowly progress upward. But then I was able to make all the progress to where I am now.
    1:44:40 So it’s a big shift. And I think this is the last thing I’ll mention. I think one of the reasons why
    1:44:45 this is hard for some people that lift or that have already been training for a bit is because
    1:44:51 traditional lifting is kind of easy in the sense that if you get strong with the shoulder press,
    1:44:56 you just increase that weight week by week, bicep curl, increase that weight a little bit. You get this
    1:45:01 big payoff very, very quickly when you see that weight going up. But when it comes to holistic
    1:45:07 movement in some of these ranges, you will realize that you have some weak links that you have to work
    1:45:11 on with potentially no weight. And that’s not as fun as just doing the heavy shoulder press.
    1:45:13 You know what I mean?
    1:45:13 Getting the payoff.
    1:45:19 Yeah. Yeah. And I mean, I would also say it’s like, you can get away, at least I’ll personalize it. I
    1:45:23 think this is true for a lot of people, but like, just because you can lift more weight than your
    1:45:29 friends does not mean your form is good. I don’t think my form was the worst in the world,
    1:45:33 but it’s like, we were talking about like 96 when I was probably my biggest and strongest and arguably
    1:45:40 fattest, but wasn’t that fat, but I was doing like 400 pound ish back squats for like a set of 10.
    1:45:48 Now in retrospect, should I have been doing that? Probably not. And when I mentioned earlier,
    1:45:51 I was like, oh yeah, probably three, four years ago, whenever it wasn’t that back squat workout,
    1:45:57 when I hurt myself, I was probably going too low and having that change in the spinal position with
    1:46:01 like a butt wink. And I think that probably contributed to it. And I’m sure there are people
    1:46:06 out there who are like, Tim Ferriss can’t even do a goddamn squat. I knew it. That guy’s an idiot.
    1:46:16 What I would say is you could be right. Number one. Number two is get video of your technique and have
    1:46:19 somebody who actually knows what they’re doing, like a very high level competitor, look at that
    1:46:25 technique. And chances are, it’s not as good as you think it is. Do you know what I mean? And then
    1:46:28 there comes a point where it’s like, all right, I’ve bent the paperclip so many times, boom, I have an
    1:46:34 injury. And now it’s just a wake-up call. It’s like, all right, let’s start from scaling it back
    1:46:42 from the fundamentals, swallow my pride, take my ego down a notch and like work it back up, which is very
    1:46:46 hard to do psychologically. It’s really tough. And it’s like, there’s so many parallels that I see here.
    1:46:53 It’s like with Jersey, it’s like, man, you have to check your ego at the door. Cause you might walk
    1:46:57 in. He doesn’t care. Like he really does. He’s so salty. He just like, you could be world champion
    1:47:00 in X, Y, and Z. And he’ll be like, okay, you’re going to start with 20 pound dumbbells. And you’re
    1:47:07 like, what? And he’s like, yeah, it’s like 20 pound dumbbells. Cause yeah, you shouldn’t be doing this
    1:47:12 with more than 20 pound dumbbells. And people are just like, what? Yeah. It doesn’t even compute.
    1:47:18 But then with these micro progressions, as he would call them, it’s, it is incredible. Like I was saying
    1:47:24 to you, uh, he had this Vietnam vet with a number of fused vertebra who had been walking around on body
    1:47:28 brace, could not bend in any direction, got him to the point where he’s doing stiff leg deadlifts with
    1:47:38 315 off an elevated platform and continued doing that for decades. I mean, it’s unreal. And similarly,
    1:47:43 and I haven’t seen this because I haven’t really been doing this term, you know, and you’re in the
    1:47:48 notes that I had for this conversation. It’s not my term, but I like the term, which is micro dosing
    1:47:58 movement. I’ve only played with that with a few things like slacklining and it is incredible what your
    1:48:05 body can end up doing with like three to five minutes a day of slackline. You do not need,
    1:48:10 in fact, one could argue you shouldn’t do really long sessions. What are some other examples of
    1:48:19 micro dosing movement? Because as I get older more and more, yes, you want to be strong. Yes. I agree
    1:48:24 with Pavel, like strength is kind of the mother attribute in a lot of ways. Yes. You want to have
    1:48:27 muscle mass because of sarcopenia and all this stuff as you get older. That’s all true.
    1:48:35 And fundamentally we are evolved as bodies to move in space. Like our brains are evolved to manage
    1:48:42 that interface. And I find myself hungering for more and more athletic movement. So what are some
    1:48:48 other ways to, to micro dose movement that might kind of produce benefits? And you can take that
    1:48:53 however you want to take it that are surprising to folks. I think one of the simplest things one can do
    1:49:03 is start introducing different shapes of your spine, primarily a shape that I think many of us are
    1:49:08 scared about, which is like spinal flexion, spinal flexion, reaching over, touching your toes with a
    1:49:14 rounded back. Exactly. But let me actually just rewind real quick because I want to mention, you know,
    1:49:19 Pavel talks about greasing the groove. I had got introduced to micro dosing by a friend of mine,
    1:49:23 Corey Schlesinger. I think he’s like, just to be clear, micro dosing movement, micro dosing movement,
    1:49:28 not, not micro, not micro dosing psilocybin, although that’s fun, but micro dosing movement.
    1:49:33 Corey is, I don’t know if he’s working with the Phoenix Suns now, but he was like the director of
    1:49:37 performance, I think for the Suns recently. So I know he’s working with an NBA team,
    1:49:42 but he, when he talked to us about it, you know, he was having a lot of his NBA athletes.
    1:49:46 He would have them do a little bit of movement before games, a little bit of movement after games,
    1:49:50 and you’d figure out ways for them to have movement sprinkled into their day so that they always felt
    1:49:55 good. Because what happens with some athletes is like, they have to have this extensive warmup routine
    1:50:00 to get their bodies ready. And these are athletes, by the way. So if an athlete needs this extensive
    1:50:05 warmup routine to get ready for game day, somebody who’s like sitting at a desk or just working or
    1:50:11 whatever, like the amount of prep you might need to get ready to move is far too much.
    1:50:16 The goal of micro dosing movement or greasing the group, as Pablo puts it, is to make it so
    1:50:22 these different movements just become a part of who you are and what you do. You don’t need to prepare
    1:50:26 to bend your spine down into a flex pattern and pick something off the ground because you’re just
    1:50:31 healthy and safe. You feel healthy and safe doing it. Now, the thing I’ll also mention here is that
    1:50:36 there are many really smart people who are against some of the things like Jefferson curls,
    1:50:45 like Stu McGill doesn’t like it. Stu doesn’t like it. And I would agree to the sense of people who
    1:50:50 haven’t regressed the movement enough. If you just rush into something like a Jefferson curl that we
    1:50:56 were just talking about, where you had deep spinal flexion, you pick up a barbell or something off the
    1:51:01 ground, that’s going to cause you some issue, especially if you don’t feel safe doing it. You’re going to hold your
    1:51:04 breath, you’re going to force yourself into that position and then you’ll tweak something and then
    1:51:08 you’ll say, this is a bad position or a bad movement. But when you learn to breathe through movement with
    1:51:15 no weight, like I was talking about, let’s say you decide that I’m going to pick that ball off the
    1:51:21 ground a few times a day, flexing my back and going down to the ground. I’m going to inhale when I go
    1:51:26 down and exhale when I go up. I’m going to make myself own this movement. Doing that with no weight
    1:51:31 initially for most people is going to feel fine. And then as you improve that, you’re like, okay,
    1:51:37 can I do that with a six pound kettlebell? Can I do that with a 20 pound kettlebell? Can I do that
    1:51:42 with a 30 pound kettlebell? Like, can I organize my body to lift this safely in this position? And then
    1:51:47 you own that position because it’s no longer foreign to you. Now you’re no longer flexion intolerant.
    1:51:52 But when you’re someone who has avoided these different ranges of motion with the spine,
    1:51:57 whether it’s deflection, extension, et cetera, and then you go into a workout or you try doing
    1:52:02 some weighted rotational movement, and then you tweak something, you think that these are bad
    1:52:07 movements or bad ranges of motion. But the thing is that you just didn’t regress enough and you didn’t
    1:52:12 spend time with the most basic forms of those movements. So when it comes to microdosing, one of
    1:52:17 the ways to make microdosing easy for you is to make your environment serve you. This is why,
    1:52:22 and people just, some people might just think I’m some fitness nut for this, but I keep equipment
    1:52:29 around my area, around my desk. I have a kettlebell sitting there. I have a club sitting there. I have
    1:52:35 a 100 pound sandbag by my desk, by my work desk. I also have a gripper on the table so that if I’m
    1:52:40 doing something on my laptop to one side, I can hit that gripper up a little bit. I have these things
    1:52:45 just sitting around to encourage me to touch them because if they’re not in front of me,
    1:52:50 I am not going to do them. All this hand stuff, you give me that compliment on my hands, bro,
    1:52:56 it’s because I have grip equipment everywhere. I have it in my car. I have it at my podcast desk.
    1:53:01 I have it at my work desk. I have it in the kitchen. I have it everywhere.
    1:53:06 I can’t wait for you to, I think you already saw the video, but to take another look at the
    1:53:11 Abraham’s with Emil Abrahamson. Because then you could just have, I mean, you could do it off the
    1:53:16 back of like a set of stairs. That’s what I do at home. But if you get like a hangboard and don’t
    1:53:21 overdo the hangboard people, that is the perfect way to blow apart your tendons and ligaments.
    1:53:27 Take it easy. But that’s something you can sprinkle in so easily. I sprinkle that in.
    1:53:31 My rice bucket sits in front of my TV. So that’s the thing.
    1:53:34 Just for people who are wondering what the hell we’re talking about with the rice bucket,
    1:53:40 imagine like old, badly dubbed Chinese Kung Fu movies where they like shoot that,
    1:53:43 like they make their hands into spears, like shoot it into a bucket of rice and like
    1:53:47 turn their hands and do different movements to toughen up their hands and their grip and so on.
    1:53:50 It would be a version of that. A lot of baseball players do that too, right?
    1:53:51 They knew what they were talking about.
    1:53:52 Yeah, exactly.
    1:53:55 They knew what they were doing. A lot of this stuff isn’t new. I’m not making this stuff up.
    1:53:58 People are doing this stuff for centuries because it works.
    1:54:03 But would I do the rice bucket if I had to like pull out the bucket of rice from my garage every
    1:54:04 single time?
    1:54:04 No, of course not.
    1:54:10 I’d have to keep it in the vicinity of something that I already do stuff so that when I go by it,
    1:54:13 I’m like, I can do this for a quick minute as we’re watching something and then go back.
    1:54:17 I have, for example, there’s this stool called a hunkering stool. By the way,
    1:54:19 you don’t need a hunkering stool. You could just have a low seat.
    1:54:20 Hunkering stool?
    1:54:26 Hunkering stool. H-U-N-K-E-R-I-N stool. This guy’s name is Casey. He owns this company,
    1:54:30 Hunkering Stool. It’s a low springy seat. People will see if they ever watch any of my videos,
    1:54:32 you’ll see me sitting on a hunkering stool.
    1:54:34 I saw one of those in your videos.
    1:54:38 It’s a low springy seat. So now you sit down, you just sit down in a squat position. You sit down
    1:54:43 in a low squat position, right? So I noticed you have these low mats here that like maybe people
    1:54:48 might sit on for meditation, but you have these things that will encourage you to get lower to
    1:54:53 the ground. So the sandbag, I also sit down on the sandbag as it’s low to the ground. And that
    1:54:57 encourages me to get down in this low position, this low squat position to become comfortable there.
    1:55:03 So now I’m not uncomfortable getting down to the ground, which is an essential thing that we need.
    1:55:08 Some of us only get down to the ground when we’re doing martial arts. Some of us probably can’t
    1:55:13 remember the last time we purposefully went down to the ground on our own volition. Maybe you fell,
    1:55:17 but can you become comfortable going down and coming up? Because now if like, maybe you
    1:55:22 do fall, it’s not as much of a struggle for you to figure out the puzzle of getting off the ground.
    1:55:24 It’s actually not even a puzzle. You just can.
    1:55:30 Well, Kelly, you mentioned Kelly Starrett, who he and I go way, way back. And we actually were
    1:55:36 in Japan together at the same time and went on this amazing trip with a group of guys. But
    1:55:43 on that trip, I mean, both of us, it’s kind of obvious when it’s pointed out, but in Japan,
    1:55:51 if you’re going to traditional in spending time in those types of environments, you are getting up and
    1:55:58 down all the time and you are sitting cross-legged and you are getting up and you’re basically doing
    1:56:04 like Turkish get up light all the time. You are constantly getting from that sitting on the floor
    1:56:10 position to fully standing. And every once in a while that these are harder and harder to find,
    1:56:15 like you’ve got a squat toilet. And it’s like, that’s it. And I remember asking one of my friends
    1:56:18 when I was 15, because I’d never seen a squat toilet. It was my first time out of the US. I’m
    1:56:23 like, what the hell is this? And I went to like a baseball game and all they had was squat toilets.
    1:56:29 And I remember asking my buddy, like 15 also, I’m like, what do your old people do? And he just
    1:56:33 started laughing. He’s like, they’ve been doing it forever. They have no problem. And I was like,
    1:56:38 wow, can you imagine what would happen? Like how many ER visits and ambulances you need if
    1:56:42 suddenly that were put in like a US stadium? Like, forget about it. But the fact of that
    1:56:46 greasing the groove, right? It’s not like these 80 year old Japanese people are doing
    1:56:52 tons of Jefferson curls and Turkish get ups, but they are sitting down, getting up, sitting down,
    1:56:55 getting up many, many times a day in a lot of cases.
    1:56:59 And even just that aspect of sitting on the ground, think about the position that the back gets in,
    1:57:03 the deep knee flexion that you’re getting. And many of these people can like just comfortably sit
    1:57:07 in the SESA position without a problem. The position of the ankles, the position of the knees,
    1:57:11 all these areas when getting up and down off the ground, how healthy that is for your joints and
    1:57:16 your movement. That’s why it’s like, instead of thinking about all of this as like exercise,
    1:57:22 how can we build our environment? The places where we go, even if you’re at a cubicle at work,
    1:57:27 can you put certain things in there that can help you, encourage you to move a little bit more?
    1:57:32 If you do that, that will make a lot of this stuff so much easier because it’s less about
    1:57:38 how do we program this and more about let’s just touch this a few times a day. After you become
    1:57:43 more comfortable sitting down in that low position a little bit more, picking up with that, with the
    1:57:47 rounded back, just casually picking up that sandbag. You’re not doing these things while warming up.
    1:57:54 You’re just doing them. They’re what you do. Then when you want to go progress it, it’s even easier
    1:58:00 because this is just how you move. For me, it wasn’t until I truly set my environment up to
    1:58:07 serve my movement ability that I started making bigger and just bigger leaps in my progress because
    1:58:12 it became less of, again, a structured workout that I have to go to the gym and do all the time
    1:58:18 to just, this is just what I do. I can just pick stuff up. I purposefully hung up gymnastics rings so I
    1:58:22 can develop my skill of hanging once again. I have those just hanging. The TV’s right there,
    1:58:26 so I’ll just do some quick pull-ups and hang on it. I set up this environment so it’s almost like
    1:58:33 an environment of play. I have fun here. I think if more of us did that, it would aid in our movement
    1:58:40 progression much faster than always having to go to a gym with four walls for less and get this workout
    1:58:45 in. I’ll bring up another person you would have a blast with if you haven’t met him. I remember I
    1:58:50 got so much shit. It was funny. I got so much shit. A lot of people were interested off the bat,
    1:58:54 but I also got a lot of shit when I did an episode on gymnastic strength training with a
    1:58:59 guy named Chris Sommer, coach Chris Sommer, former coach of the national men’s team.
    1:59:01 I think I bought his program years back.
    1:59:02 Yeah, GST.
    1:59:09 And I remember there were a bunch of folks in various communities. I’m not going to name them,
    1:59:14 but they’d be pretty obvious. Pretty belligerent online weightlifting communities. There’s a fair
    1:59:21 number. And there’s like, bah, ha, ha, ha. Now Tim Ferriss is into Pilates. Good luck with that. Good luck
    1:59:28 developing strength. And I’m like, let me see you do an iron cross. Let me see you do a planche
    1:59:35 with your feet off the ground. And then tell me that those guys or gals aren’t strong. Let me see
    1:59:42 you do that. But the point that I was just going to make is it doesn’t have to be with a bunch of
    1:59:49 like ferns and chrome inside four walls. Like you can get so unbelievably strong. And this is going to
    1:59:56 be old news to a lot of people, but with calisthenics and doing, if I mean, you want to try it here,
    2:00:01 I’ll give people something. They’ll be like, oh, this is so stupid. I’m like, okay, try it. Do something
    2:00:06 called pike pulses. So there are a lot of ways you can strengthen your core and abdominals and so on.
    2:00:12 This one, sit down on the floor, legs out in front of you. You’re sitting up. That is a pike.
    2:00:18 And so your feet are straight. Now what you’re going to do is put some strength into the toes,
    2:00:24 point them. And now what you’re going to do is reach forward on either side of your legs,
    2:00:27 not as far as you can go, but pretty far. You’re probably going to be on your fingertips on either
    2:00:31 side of your legs. Now it’s very simple. All you need to do is lift your legs off the ground
    2:00:37 and just pulse up, keeping your legs completely straight, quads locked, and just bring your legs
    2:00:42 off the ground, bringing your kind of knees to your chest. Good luck with that. Do a couple of
    2:00:46 sets of like 10 or 15 of those. And if it’s too easy on the first one, like bring your, your hands
    2:00:51 forward, like four or five inches. If you can do it and do it again, most people will just be murdered
    2:00:55 by that. And that is like, you do not need a lot of space. You could do that in the smallest
    2:01:01 apartment right next to your bed. Oh, there’s so many good exercises. This is like really inspiring
    2:01:08 me also to get back. I really feel like my new chapter, I have to be careful not to be too
    2:01:12 enthusiastic and hurt myself, but it’s going to be like a couple of fundamentals. Like I will probably
    2:01:19 continue to do sumo deadlift in the way that I described it. Kind of a la Barry Scott who trained
    2:01:24 Allison Felix way back in the day that was in the four hour body stuff, but like the sumo deadlift
    2:01:31 with no eccentric, I just find it just transfers to so much kettlebell swings for sure. And I was very
    2:01:35 interested. People can probably find video of you doing this, but kind of pendulum.
    2:01:39 Yeah. The pendulum swing with some kettlebell juggling. Yeah. Yeah. Haven’t gotten to the juggling
    2:01:45 yet, but different types of swinging rope flow to get into some new planes of movement. And then I think
    2:01:52 I’m going to re-explore some of the GST stuff because I recall doing some like basic, basic ring
    2:01:58 stuff. It’s like, look, I’m not going to win any awards here. And then doing, this is all body weight
    2:02:05 stuff. And I got so big. People thought they’re like, oh my God, like how much heavy lifting you’ve
    2:02:12 been doing? And I was like, zero. Most of this is from also because my upper arms, like my biceps
    2:02:16 are the biggest they’d been in probably a decade. And people were just like, bro, you on gear? Like
    2:02:21 what’s going on? I was like, no, I’m just literally doing straight arm tension. Like I’m not even doing
    2:02:29 any, any flexion. I’m not bending my arms. This is all ring work with fully locked arms. That’s it.
    2:02:35 It’s great that you mentioned this because over the years, one thing that I try to do is I try to like
    2:02:43 find stuff I’m interested in that I really suck at to improve at I’m 250 pounds. So for me,
    2:02:47 you are a lot bigger in person than you are. I mean, you’re big on camera. And then I was just like,
    2:02:53 I was like, how am I going to find this guy? And I was like, oh, he’s not hard to find those quads
    2:02:55 of the size of my office. Jesus.
    2:03:03 But yo man, like calisthenics was something that I, for me, I think is like a place that I’m not the
    2:03:08 strong. It’s I’m not very, very strong at some of that can be attributed to my body weight. And I’ve
    2:03:15 been so excited at just really nailing down all of these calisthenic basics to continue to improve so
    2:03:19 that I can do more complex movements. Because, you know, one of the things that I think that frustrated
    2:03:25 me with calisthenics years ago was like these muscle ups, like, oh, I was always making excuses
    2:03:29 of my weight, but it’s just, I was not strong enough with my body weight to do these things.
    2:03:36 So one of the things with calisthenics is also owning those basics, pushups, dips, pull-ups,
    2:03:38 regressing the pull-ups if pull-ups are tough.
    2:03:45 Also like regressing, like ring turnout, pushups. Incredible. Like I have all sorts of, I’ve had
    2:03:50 shoulder surgeries and stuff. The degree to which that has helped my shoulders, just ring
    2:03:51 turn out pushups.
    2:03:56 The scapular pull-ups, like the strength of the scapula, I think is something that a lot of people
    2:04:01 as they’re doing calisthenics, they don’t realize is so important. And there are ways to isolate the
    2:04:07 scap and strengthen that with these movements, right? I realized how weak my scapula was compared
    2:04:11 to a lot of other things. Like when I would be doing pull-ups, yes, the scapula is involved,
    2:04:17 but like I wasn’t focusing on it, which is why a lot of progressions were elusive to me because my
    2:04:23 scapula wasn’t as strong, right? So I’m very excited progressing calisthenics and I’m more so excited
    2:04:30 for the next five years. I think that in five years, six years from now, I can be pretty elite at
    2:04:36 calisthenics and it’s going to take me that long and I’m okay with that, but that’s a ways away. But I
    2:04:41 know that chipping away at that skill is going to be one of those things that for me, when I’m 60,
    2:04:48 70, 80, has those big, 40, 50, 60, 70, 80, has those big dividends. Because one thing is when you see
    2:04:53 people who are very adept with their body weight, they just have control of everything. They have
    2:04:57 their very adept with their body weight strength. You can lift weights, but just because you’re strong
    2:05:01 with a barbell or strong with weights does not mean you’re strong with body weight. I know many heavy
    2:05:06 people that can deadlift hundreds of pounds that struggle doing 10 pull-ups because they don’t
    2:05:10 have good control of their body weight. Yeah. Or just because you can lift a lot of weight in a few
    2:05:15 movements does not mean that you’ve bulletproofed yourself against injury. Nope. Either, right?
    2:05:23 Exactly. Exactly. And calisthenics is something that will show you those weak links with your control of
    2:05:28 your body and will help you improve it out over time. And your practice of wanting to rock climbing
    2:05:34 inherently adds the skill of calisthenics into it. So it’s a two for one. I would love to do rock
    2:05:39 climbing. And the thing is just like, I do so much jujitsu right now that it’s like, I got to pick
    2:05:43 between rock climbing and calisthenics. Like I’ll focus on the calisthenics bit and maybe do rock
    2:05:47 climbing here and there. But that’s a very good practice to develop that level of strength because
    2:05:52 rock climbers, man, elite ones and even non-elite rock climbers, just the way they can contort their
    2:05:56 bodies and have the strength through their grip, through their whole body. My gosh, it’s another
    2:06:00 amazing practice. That’s awesome for longevity that if you’re struggling to find something.
    2:06:06 Well, that was part of side and knee injury this past ski season. I was super bummed and I was in a
    2:06:11 great location, but you know, I’m up in the mountains and the climbers are world-class. So I started going to
    2:06:17 go climbing gym with my ski instructor who was also a very good climber. Like he sets roots and he’s,
    2:06:25 he’s very good, super technical. And in that gym, because we would go when I would typically want to
    2:06:31 go skiing. So let’s just say in the morning, these are work days. So the gym was not empty because this
    2:06:36 is a popular, like competitive gym. So like national team was there, silver medalist from the Olympics was
    2:06:41 there when we would go train. So it’s amazing to watch those people, number one. But secondly,
    2:06:48 what really motivated me was yes, sure. I just love rock climbing because it’s along with jujitsu,
    2:06:54 it’s human chess. It really, like those two are actually very similar in a lot of ways.
    2:07:02 But what I noticed in this gym in particular was these groups of mostly women, but not always,
    2:07:08 mostly women who are like in their sixties and seventies who were doing stuff that I could not
    2:07:17 conceive of doing. And they do this week in, week out. I saw a guy, my buddy was complaining that he
    2:07:23 couldn’t go climbing because of a hip issue. And I saw this 70 year old guy with a leg brace on
    2:07:29 climbing. And I took a photo. Yeah. Yeah. With a full leg brace could like twisted his name. He’s like,
    2:07:36 I’ll just use one leg and two arms and like flag with one leg. And I sent a photo to my buddy who’s
    2:07:42 younger than I am. Right. And I was like, uh, bro, I got some bad news for you. And I was so inspired
    2:07:48 to see these people who are decades older than I am, who are doing things that I could not even
    2:07:52 approach doing right now. And I was like, I was like, okay, this is a good sport. This is a really
    2:07:59 good sport. Yeah. Jiu Jitsu too. Like if you play it smart, just like gymnastics, like if I can’t
    2:08:05 recall, coach summer had a quote, it was something like they’re aggressive gymnasts and they’re old
    2:08:10 gymnasts. There are no aggressive old gymnasts. It’s something like that. And it was just like,
    2:08:18 yeah, let’s not get too ahead of ourselves because you know, the candle that burns twice as bright,
    2:08:24 burns twice as fast kind of situation. What are the non-negotiable lifts? Like if we’re talking about
    2:08:31 just for lack of a better modifier, like traditional lifts, the stuff that you could do that people could
    2:08:37 do if they walk down to a good neighborhood gym, are there any things for you that you’re like,
    2:08:42 all right, this is kind of, these are the, some of the ingredients in my multivitamin. It’s just like,
    2:08:46 I take the multivitamin every week. That’s how it works. A couple of movements.
    2:08:53 The first one would be a sled. The reason why I say sled is because it is something that grandma can do.
    2:08:58 And it’s something that the NFL linebacker can do. And it can be progressed or regressed to either
    2:09:04 level while causing probably most likely no issue to either. The reason why I mentioned the sled before
    2:09:11 I mentioned something like a barbell back squat or a barbell deadlift is because some people, when it
    2:09:17 comes to direct actual spinal compression, where the barbell is right here, they just can’t handle forms of
    2:09:21 that compression when moving through space yet. I mean, I probably shouldn’t handle it, frankly,
    2:09:24 right? Like I’ve been doing back squats, but there’s definitely part of me. It’s like,
    2:09:29 homie, this is not a good idea. Yeah. This is the thing though. I think there are many forms of
    2:09:33 squatting one can do. Like we talked about sandbag squats. That’s not actually loaded. That actually
    2:09:38 feels really good, right? Cause the weights from front of you are holding it. They feel safe. They feel
    2:09:45 good. They can be progressed. But the sled is something that you can load that thing up. And if it doesn’t
    2:09:51 move, you just don’t have the ability to produce the force to push or pull it through space. I wish
    2:09:57 everyone would be able to work with a sled because it’s just, it’s so safe and has such a huge ability
    2:10:04 to be progressed or regressed to any level safely for literally everyone. That’s why I’m starting there.
    2:10:08 Louie Simmons was someone who, and he was the owner of Westside Barbell. He passed legendary.
    2:10:15 Louie is the one who got Mark and Mark introduced the sled to me. And it’s just like the sled is
    2:10:22 powerful. So unfortunately it’s hard for some people to have that at home. I have a, I have a torque
    2:10:29 sled at my house. It’s this tank sled that you can wheel around. So the torque sled is not on skids.
    2:10:32 It’s on wheels with mechanical resistance. Yes. Yeah.
    2:10:37 They came out with a new one that I have. I forgot that it’s model, but it’s one that you can literally
    2:10:41 swivel around. So you’ve seen the tanks where you have to push it. Then you have to get to the other
    2:10:47 side and push this one. You can push, swivel and turn and push. It looks like a little Batmobile.
    2:10:49 It’s pretty cool. Does that allow you to pull as well or only push?
    2:10:53 It allows you to pull as well. You can hook a cable to it and then you could also push and pull it.
    2:10:57 It has magnetic resistance. So you can increase the resistance so that the harder you push,
    2:11:02 the more resistance it gives you. So it can build to any level of resistance. I have my
    2:11:06 mom who’s 67. I have her come to my place so that she can do the sled multiple times a week.
    2:11:11 That’s why I have her come because it’s something she can do and progress without pain.
    2:11:14 If people can just get themselves to a place that has a sled,
    2:11:17 it’s a full body movement from the feet to the hands.
    2:11:23 What does a sled workout look like? Or where does it integrate into a workout?
    2:11:30 A sled can be a very meaty part of your workout if you learn to like it. The reason why I say
    2:11:38 learn to like that exhale says so much. If you like swallowing broken glass, I have a piece of
    2:11:43 equipment for you. This thing, this sled could be a good first two, three minutes to get the knees warm
    2:11:49 when you’re moving forward and backwards, or it could be a very metabolically taxing strength
    2:11:55 building workout that you can do for 20 minutes to get your heart rate up while also increasing your
    2:12:00 ability to produce force. So that’s why I say like when you’re pushing a sled, your heart rate will
    2:12:06 spike. Your whole body will go on fire because you’re starting from your feet to produce force
    2:12:11 forward and pulling backwards. So it’ll spike the heart rate, but everything will start to get sore.
    2:12:16 Your feet, your glutes, especially when you’re learning how to stack your body against that
    2:12:21 weight. Like you’ll see it in people who are new on the sled. Some of them aren’t familiar with getting
    2:12:25 their body in the right position to produce force forward. They’re too upright. The system’s very open,
    2:12:30 like so upright you mentioned, right? So some people they’ll start pushing a sled. Their ribs will be in
    2:12:34 this flared forward position. Their pelvis won’t be in a neutral position. It’ll be like tilted back and
    2:12:39 they’ll try pushing. They can’t produce much force. Just to paint a picture for folks. If you imagine a
    2:12:43 sled, all right, so it’s this, it’s a sled, like a toboggan with weights on top of it.
    2:12:48 But what you’re holding onto, imagine you have like two subway poles in front of you that are like,
    2:12:55 I don’t know, 18 inches apart, 24 inches apart. Those are vertical. You’re holding onto those,
    2:12:58 one with your left hand, one with your right hand, and then you’re pushing that.
    2:13:02 And so we’re talking about like the body position, because this is going to be one of my follow up
    2:13:08 questions is like, what is your preferred position for pushing a sled? Like, are you bent 90 degrees
    2:13:13 at the hips, staring at the ground with your head in line with your arms as if you were doing like an
    2:13:19 overhead press? Is it, I don’t know, like 20 degrees off of parallel to the ground with the upper body?
    2:13:23 Like, what does it look like? Because I’ve wondered about this because I, I got a sled based on,
    2:13:29 actually, I think it’s Mark Bell, who I owe, thanks for this. A very early, early, early,
    2:13:34 like Stone Age version of something like the Torque sled. Was it from Torque or was it another company?
    2:13:36 I think it was another company. It was like
    2:13:43 X-Pro, X-P-R-O or something like that. I can’t recall. Sorry, guys, that I’m butchering it.
    2:13:51 The challenge with that for me always was, was like, God, I love this like hip extension and like
    2:13:57 glute engagement. And if I’m not careful, I feel in my low back. So that’s what I need to account
    2:14:01 for. Like, I would love to get back into sled, but I would love to hear your thoughts on just like
    2:14:08 avoiding probably too much flaring and like pointing my titties at the ceiling. It’s an exaggeration.
    2:14:14 You get the idea, guys, if you’re like kind of arching your back unnecessarily and it’s simplification.
    2:14:16 So what would your prescription be?
    2:14:19 Level one for the sled would be learning how to create a
    2:14:23 neutral system when pushing the sled through space. So you’re inherently going to
    2:14:26 come forward a little bit. You’re not going to be vertical when pushing. You’re going to be leaning
    2:14:30 forward a little bit, but you need to make sure that your rib cage is over your hips.
    2:14:35 So it’s like two bowls pouring into each other. When we were mentioning this open system flared,
    2:14:37 I know some people aren’t watching the podcast.
    2:14:42 Imagine if you had a foam roller, you put a foam roller right below your shoulder blades,
    2:14:47 and then you basically bent your upper back to like bring your head closer to the ground.
    2:14:47 Yes.
    2:14:49 Like that would be flaring, right?
    2:14:53 So you cannot produce a lot of force when you have this flared system.
    2:14:57 It’s super common, by the way. People who think they don’t do this,
    2:15:01 take videos of yourself doing very varied exercises. It is so common.
    2:15:06 Yes. It’s extremely common. Another issue is maybe having, this is a little bit less common,
    2:15:11 but too much flexion, right? So too much bending when trying to push, right? You want to be in a
    2:15:15 neutral position, a strong neutral position where your rib cage is right above your hips.
    2:15:19 So can you explain that to me? Because rib cage over my hips makes me think that I need to be upright.
    2:15:23 All you want to think about is like, for example, the neutral position that we think about when
    2:15:29 we’re squatting down, that rib position, let’s now angle the body forward while maintaining that
    2:15:34 rib position and pushing the sled. That’s all it is. That’s going to be the position that allows us to
    2:15:41 be able to produce the most force while moving forward. Let me also mention this. This is the
    2:15:49 level one pushing and pulling position that we want our rib cage in. Because for me, when I want people
    2:15:55 to progress what they do with the sled, it’s a very powerful tool to allow you to push and pull in
    2:16:00 different spinal positions. So you start off by pushing and pulling the sled with a neutral spine.
    2:16:08 Then you can start to push and pull the sled laterally. So like sled is here, you’re here,
    2:16:13 you’re pushing the sled laterally, you’re pulling the sled laterally while maintaining a fairly neutral
    2:16:19 spine. But then over time, the strength that you can get the sled is that when you push the sled,
    2:16:25 you can push with more spinal flexion when you become more comfortable. So you can learn to produce
    2:16:30 force with spinal flexion. And then you can learn to when you’re pulling the sled, you can learn to
    2:16:37 almost Jefferson curl, pull the sled in deep spinal flexion. You don’t start here, but when you become
    2:16:42 comfortable and you’ve been doing this with very lightweight initially, you can be comfortable pulling
    2:16:48 this load with deep spinal flexion. That’s later on. And that’s for me where the sled has become
    2:16:55 super powerful because what my goal is for myself and what I’ve done is I became very strong pushing
    2:17:02 and pulling a sled with unusual spine. Then I pushed and pulled with spinal extension, purposefully putting
    2:17:08 myself in this position while pulling and pushing. I pushed and pulled in deep spinal flexion,
    2:17:14 right? So that I could become very strong in this spinal position. I push and pull in deep lateral
    2:17:18 flexion. So I’ll literally push the sled here with lateral flexion of the spine.
    2:17:20 That’s so scary for me to watch.
    2:17:25 I’ll pull the sled here with deep lateral flexion on the other side so that I can strengthen all of
    2:17:32 the positions of my spine with this implement. This isn’t something you’re able to do with the barbell.
    2:17:37 You could do spinal flexion, Jefferson curl stuff. You could do some lateral stuff, but the sled allows
    2:17:43 you to produce force on an object forward, backward, and to the side with that intent of movement.
    2:17:47 When you are pulling, how are you pulling? I know that sounds dumb, but do you have
    2:17:51 ropes attached to the sled like with the torque sled?
    2:17:52 Yeah.
    2:17:53 How are you pulling it?
    2:17:57 So the torque sled, there’s two ways that I’m pulling. When I want to get into deep flexion,
    2:18:02 I have this thing. It’s something that Mark made. It’s called a shake strap. So it’s this strap that
    2:18:07 you’re able to, it’s kind of like a cable attachment that you can put on a machine, but you can also put
    2:18:13 the sled. I loop my hands through it, right? So my hands are here and then I’ll let my back bend
    2:18:19 and then I’ll start walking backwards in deep spinal flexion with that pulling me. There’s a video of
    2:18:22 this. I can imagine like you reach through a hole and then grab it and it’s sort of
    2:18:24 Yeah, it’s right there.
    2:18:26 Wrapped around the wrist.
    2:18:30 And literally when I’m going backwards, I’m in this position while moving backwards.
    2:18:30 Yeah.
    2:18:32 I’m in this deep spinal flexion position.
    2:18:36 What about like off the rack white belt version, right?
    2:18:38 Neutral spine.
    2:18:39 That’s what I said. Right. But are you using the…
    2:18:44 You can use either the sled attachment, that whatever sledge you’re using, or you can,
    2:18:49 you, most sleds have something that you can hook onto and then you can place that attachment and
    2:18:51 you can still push and pull with a neutral spine.
    2:18:52 I got it.
    2:18:53 What is that? What does Mark call that?
    2:18:55 It’s called a shake strap.
    2:18:55 Shake strap.
    2:18:56 Yeah, yeah, yeah.
    2:18:57 It’s called a shake strap.
    2:18:58 And he sells those somewhere.
    2:18:59 Yeah.
    2:18:59 Presumably.
    2:19:05 Yeah. Everything that I’ve talked about, I put it all in a place called the strongerhuman.store.
    2:19:10 It’s a website. So all this equipment is there, but you can also find this at his website,
    2:19:15 which I believe is markbellslingshot.com. So for the sandbags and everything I’ve mentioned ropes,
    2:19:17 it’s at the strongerhuman.store.
    2:19:22 I was in the middle of nowhere, Italy, and I went to this gym, this tiny gym,
    2:19:25 and there was a slingshot there. And I took a photo and I sent it to Mark.
    2:19:31 Those things are everywhere. They’re everywhere. That’s one of the cool things about that. You’ll
    2:19:36 see them in the most random gyms. But when it comes to that, the basic version of the sled
    2:19:41 that mom and dad can do, older people, younger people, everyone can do, push and pull with a
    2:19:46 neutral spine and learn how to produce force. Slowly increase the load. When you feel comfortable,
    2:19:50 start introducing a little bit of play in your spine. But when you introduce this play in your
    2:19:54 spine, don’t move the spine out of that position when pushing and pulling.
    2:19:56 Yeah. And probably drop the load.
    2:20:01 And drop the load. Absolutely drop the load. It needs to be light. But let’s say, for example,
    2:20:05 you start exploring with a little bit of spinal flexion when pulling the sled. You get into that
    2:20:10 spinal flexion. The sled is really light. You start pulling backwards. You’re breathing. You’re not
    2:20:15 holding your breath. Your body learns, “Hey, this is actually a good position for us to produce a
    2:20:20 little bit of force in.” We’re strong here, right? Versus when most people get in that position,
    2:20:25 there’s a breath hold. It feels unsafe. Something gets pulled. So for me now, the only reason I was
    2:20:30 able to progress this was because I worked on those regressions. And when a lot of trainers maybe see
    2:20:36 some of this, they’re like, “That’s unsafe. You can’t just wait a few years. You’re going to blow your
    2:20:41 back out.” Like, “No, I’m not going to hurt myself because my body knows that this is a good,
    2:20:44 resilient position to be in. I’m not afraid of this position.”
    2:20:50 So that is definitely key to keep in mind. If you’ve slowly conditioned yourself to be
    2:20:55 safe in those positions, there’s also just a lot of dogmatic, like never do this
    2:21:01 nonsense that has no backing. It’s like the number of classes I’ve been in where they’re like,
    2:21:06 “Don’t lock your knees. Don’t lock your arms.” There are these posters that Coach Chris
    2:21:14 Summer pointed me to. It’s a photo of this Chinese gymnast’s beast in a Maltese cross. If you want
    2:21:18 to know what that is, go check that out. And it just says underneath, “Lock your elbows.”
    2:21:27 And it’s like, yeah, if you’re not dumb about it, like our body, we have this full range of movement
    2:21:30 for a reason. And look, if you’re hypermobile and this and that, take it into account.
    2:21:36 But also it’s like, you’re allowed to ask questions about the rules. Make sure you understand why the
    2:21:41 rules exist. And if the person can’t explain it, like, hmm, interesting. Well, at least I cross-examine
    2:21:48 it. One topic that you wanted to make sure we touched upon is soft tissue work. This is a topic
    2:21:51 near and dear to my heart. So take it away. Where should we start?
    2:21:56 So again, so many things. I’ve met Kelly Sturette maybe three times. You know what I mean? I think
    2:22:00 he’s been on the show twice. And can I set the stage for people who have no idea who this is?
    2:22:08 Set the stage for Mr. Sturette. All right. So Kelly Sturette, famous for becoming the supple leopard,
    2:22:12 which by the way, I’m not sure if he’s ever shown this photo. There’s a photograph of him
    2:22:18 in the gym that he started with his wife, which is him in a leopard print bathrobe,
    2:22:24 pulling a Zoolander. Not sure if that relates to the title of the book, but the point is high
    2:22:29 level PT performance coach works with the highest levels of military highest levels of athletics.
    2:22:38 And also this is important to me, at least is a practitioner. He walks the walk. I think for his,
    2:22:44 I think I’m getting this right for his 40th birthday. And this is a large man. He’s a big
    2:22:51 boy. He’s got to be 230, 240, 250, who knows? In that range. Thighs as big around as this table.
    2:22:55 Like he’s going crazy. If he’s listening to you say this right now, by the way.
    2:22:59 Oh yeah. No, I’m just going to keep laying it on thick. Like his legs are ridiculously large.
    2:23:04 He is a very strong man. And for his 40th though, because you would look at him, you’d be like,
    2:23:07 okay, that’s a meat cube. I’m sure he’s very strong in a couple of lifts.
    2:23:15 However, for his 40th, I think it was, he wanted to power clean some ungodly number
    2:23:21 and he can’t really use one of his wrists. So he catches the barbell in this like half salute
    2:23:27 with one arm when he catches it on the shoulders. So there’s that. So on his birthday, he wanted to
    2:23:32 do that. He wanted to, I believe it was run an ultra marathon and not just any ultra, but the quad
    2:23:37 Dipsy, which is a killer, like a widow maker, you guys can look it up. It’s in Northern California
    2:23:42 and do a standing backflip. So it’s like, you would look at him. You wouldn’t assume all of these things
    2:23:48 are possible. And yet there you have Kelly Starrett. So that is a, and the backflip.
    2:24:01 Yeah. And also formerly incredibly high level world-class kayaker. So this is an athlete who now
    2:24:07 helps other athletes and, and many more non athletes in addition to that. So I took us on a bit of a
    2:24:09 sidebar, but you were saying Kelly,
    2:24:14 I think everyone should own his book. I’m becoming a supple leopard because there’s so many concepts.
    2:24:21 I bought that book in 2013 and so many concepts are things that I’ve continued to like build my
    2:24:27 knowledge base on that have helped so much for one thing from that book that was just a small mention,
    2:24:32 but went a very long way for me was keeping a relaxed face when doing myofascial release or soft
    2:24:38 tissue work. And when you’re doing soft tissue work, and we can just use an example. If you’re
    2:24:42 on top of a foam roller, or you’re using a hard med ball, Kelly has his harder products,
    2:24:48 like his supernova product, it’s very hard. And you roll on top of it. It can hurt because you’re
    2:24:54 now rolling your tissues on top of this hard piece of equipment. The instinctual thing to do was like,
    2:24:58 Grimace and make faces. And what happens? Like, even when I did that instinctively,
    2:25:04 I tightened up right here. And those tissues, they bind up to try to keep you safe. You hold your breath,
    2:25:07 you tighten your face. You’re not able to get as deep into the tissues that
    2:25:10 you’re trying to work and help become more supple. So Kelly’s advice is like,
    2:25:17 get rid of your pain face. Stop, right? Because inherently, if you just try to get this loose,
    2:25:22 get this relaxed, you’ll start to probably breathe. You’ll start to get deeper in those tissues. The
    2:25:25 soft tissue work will work better. That’s the goal of that.
    2:25:29 Why is the soft tissue work important? The soft tissue work is important because
    2:25:35 what I’ve found is that when you have certain tissues that are too tense, earlier in our conversation,
    2:25:40 we were talking about not holding the breath so that you’re not holding on to too much tension.
    2:25:44 But what tends to happen for many of us is we have different areas of our body that hold more
    2:25:51 tension than others. And what soft tissue or self-myofascial release does is it helps you search for
    2:25:55 areas like you’re tacking down certain tissues. That feels good. That feels good. Ooh, that feels
    2:26:00 gummy. You’re doing work on that, whether it’s with a med ball or a body lever, which is the leverage
    2:26:05 tool I showed you. And when you’re able to breathe and work through those areas, what you’ll find is
    2:26:11 when you, again, work through that and it’s not as painful, you go and you move again, you might have
    2:26:16 extra range of motion. You might have less joint pain and a joint that’s lower or high of the area
    2:26:24 that you were just working. And a goal of this is to have that tissue state that you create after
    2:26:28 doing soft tissue work, have that be your default. That’s the goal.
    2:26:33 Yeah. Let me mention just a few things here too. One is going to sound super bougie, but I’ll say it
    2:26:41 anyway. Even when I was driving around in my POS hand-me-down minivan and making next to nothing out of
    2:26:47 college, body work. And again, scale it down. If I had to go drive into the most dangerous part of
    2:26:55 San Jose to the most sketchiest massage place just to pay for a 30-minute massage, I couldn’t afford
    2:27:00 anything, I would do that. So body work and soft tissue work is something that has just been a
    2:27:08 non-negotiable for me forever. And it doesn’t fix everything. It’s not a panacea. But just to get into
    2:27:14 the microdosing movement, you can also microdose massage in terms of self-soft tissue treatment.
    2:27:20 So before bed, pretty much whenever I’m at home, certainly before bed, I always roll.
    2:27:29 And that is not just to work on the tissues. It’s also to down-regulate. And I’m not sure if there’s
    2:27:34 any signs to back this, but it feels like it helps me shift into more parasympathetic state,
    2:27:42 helps with sleep. And literally, it’s five minutes, I would say, probably no more. Typically lower body,
    2:27:49 not a lot of upper body stuff. But as a result of that tiny, tiny continual dosing, it’s like,
    2:27:56 when I do get body work, it’s very common. They’re like, wow, your muscles are very easy to work with.
    2:28:00 Like, what is the story here? And it’s like, yeah, it’s just flossing, right? It’s the daily
    2:28:06 practice of doing that soft tissue work. I haven’t used it yet, but I’m excited to use,
    2:28:09 you know, the person who owns this product. So they should maybe in quotation marks just call
    2:28:12 it the nutcracker. Because I think of a nutcracker. What is it called? The body lever.
    2:28:16 The body lever. The body lever. It looks like a giant nutcracker that you can like,
    2:28:23 with your arms use to compress your leg or your abdomen, or you could brace it against a leg and use
    2:28:30 it to like benevolently crush your arm to do forearm stuff. I mean, it looks very, very flexible. Rock
    2:28:34 climbers have used something. I think they probably have rebranded it now called the arm aid, just
    2:28:36 specifically for the forearm stuff.
    2:28:41 I think there’s a company, there’s a maybe Rogue that had this thing that you could open up and clamp
    2:28:45 down on like your legs and arms. Like these, yeah, yeah.
    2:28:49 Very, very similar idea. So I’m looking forward to using that. I remember I saw you, maybe it was in
    2:28:58 the same video, but you were in a sauna with a proper Banya hat on with the nutcracker on your leg.
    2:29:02 And I was like, ooh, I want one of those. And I actually took a screenshot and sent it,
    2:29:07 small world to Kelly Starrett. And I was like, Starrett, where do I get one of these nutcrackers?
    2:29:10 And lo and behold, full circle. And now I shall have my nutcracker.
    2:29:12 It’s here today.
    2:29:13 Oh yeah.
    2:29:13 Yeah.
    2:29:20 All right. Look at this. Christmas comes early. What other types of, because when people think
    2:29:25 soft tissue, like there are right and wrong ways to do this, right? Not everything delivers the kind
    2:29:31 of benefits one might hope. So for me, I mean, this is very 101, but it’s like,
    2:29:36 if I find an area as I’m rolling out my IT band or like my vastest lateralis on the outside of the
    2:29:42 quad tends to get very, very tight. And if I find that like gummy, painful spot, it’s like, okay,
    2:29:48 you don’t just gloss over that. Like, let’s sit on that for a while. Also using vibration,
    2:29:53 like even like now they have theraguns and stuff. I used to use a Hitachi magic wand for this.
    2:29:54 Funny enough.
    2:29:54 Wait, what?
    2:29:57 People know. Popular lesbians.
    2:30:05 Okay. I could see that working.
    2:30:13 Yeah, yeah, yeah. So multipurpose, you know, but using percussion devices for sure.
    2:30:19 Also on when I’ve located through foam rolling, like that painful spot going to it with a theragun
    2:30:24 or something like it, a million different devices you can choose from any other particular types of
    2:30:27 soft tissue work that you like to do.
    2:30:32 Let’s just start like with probably some of the easiest that you can manage people like
    2:30:35 gua sha. You can get yourself a gua sha tool. You could pull out a butter knife,
    2:30:40 right? You can pull out a butter knife, lotion up an area that you want to work. Like, let’s say that
    2:30:46 you do a lot of gripping and your forearms are tight. Pull that out, get the area lotioned up,
    2:30:51 and then start to work those areas. Concepts when doing soft tissue work with any implement is number
    2:30:56 one, you have to breathe. The thing that people, I think makes it hard for people, makes them not want
    2:31:03 to do it, is they do it, they feel tension in a certain area, they hold their breath, they tense up,
    2:31:08 it doesn’t loosen up because they’re too tense and it’s a bad experience so they don’t come back and do it.
    2:31:13 Yeah. So just like we were talking about how when you’re doing exercise, you need to regress it to
    2:31:18 your pain-free level. Just gonna say the same thing. Right? It’s not that you regress your soft tissue
    2:31:25 work to a pain-free level, but you regress it to a level that you can breathe and try to relax while
    2:31:29 dealing with the pressure you’re putting on yourself. So if you’re putting so much pressure
    2:31:33 that you just have to go like that, you would decrease the pressure. You’re not ready, dog.
    2:31:37 Which is also true with manual therapy if you have somebody working on you, right? Like if you’re
    2:31:43 bracing or holding your breath or making a pain face, it’s too much pressure. Absolutely way too much
    2:31:47 pressure. So that’s something that can help you actually make progress with the practice because
    2:31:55 if you can keep that as your north star, try to relax my face, make sure I’m breathing and put in as much
    2:31:59 pressure I can manage. If I’m keeping these two things in line, you can progressively overload the
    2:32:04 amount of pressure you place on your tissues. Yeah. I mean, just to pull something out. This is from,
    2:32:09 I can’t remember who told me this, but it’s from Thai massage. I mean, who knows if this is originally
    2:32:14 from classic Thai massage, but a very, very, very good Thai massage therapist, which is an incredible
    2:32:20 art form. Incredible. Said to me, like, there’s no such thing as too deep, only too fast.
    2:32:27 You can get really deep with a lot of pressure. You just can’t get there too quickly. And you can
    2:32:32 apply that to self massage. Also, like there’s a guy, Jason Niemer, co-creator of something called
    2:32:38 Acro Yoga, amazing Thai massage therapist also. And he’ll just use his forearm and his elbow on his own,
    2:32:45 like arms on his own legs. You don’t necessarily need a whole magician’s kit full of tools. You can
    2:32:50 also just use your forearms. Exactly. Tennis ball at home. I think some tissues that people really
    2:32:54 leave out of the mix are their feet, especially the bottoms of his feet.
    2:32:59 You know, I was just going to say this, like a little, looks like a tennis ball called rubs,
    2:33:02 R-U-B-Z, but it’s got little, little nubs on it.
    2:33:04 Super hard or is it sock-ish?
    2:33:04 It’s pretty hard.
    2:33:05 Super hard?
    2:33:05 Okay.
    2:33:10 Yeah, it’s pretty hard, but just, I will travel with it. And it’s like the amount of relief
    2:33:14 you get systemically from rolling out your feet. And I think I, you know, I picked that up
    2:33:17 from his head cone actually.
    2:33:18 Okay. Okay.
    2:33:21 Yeah. Yeah. He talked about like decompression, a certain type of hanging. He has a very particular
    2:33:25 device. And then I’m pretty sure he talked about rubbing out the feet because he said it helped
    2:33:27 with his knee pain. I was like, huh, I think I’m going to try that.
    2:33:32 I’m really happy you mentioned that about Ed, because when it comes to soft tissue, there are
    2:33:40 many people within the sphere of fitness, especially on the evidence-based side of fitness, that when
    2:33:45 people talk about soft tissue work, the only thing, the only rebuttal they have is like, well,
    2:33:49 there’s really no research to back that up. And it’s probably placebo and it feels good. Go ahead and
    2:33:54 do it, but there’s nothing to really prove it works. And the frustrating thing about not just that,
    2:34:01 but many aspects of evidence-based fitness is that there’s a waiting game to wait for a paper
    2:34:08 to tell you something works. That’s probably been done for centuries in many different cultures for
    2:34:15 a long time. Massage and soft tissue work has been a panacea for so many different groups of people
    2:34:20 around the globe. But we have people in exercise science that want to discount it because they don’t
    2:34:24 have a paper that proves this efficacy. So that’s why like, I don’t get me wrong. I’m not saying
    2:34:34 evidence-based work isn’t helpful, but don’t allow evidence-based studies to block you off from trying
    2:34:37 something that might just be really beneficial for you. That’s all.
    2:34:40 Yeah. Let me add something to that because this is definitely a nerve for me as well. It’s like,
    2:34:46 all right, look, science is amazing. Okay. The scientific method is a structured way of
    2:34:53 not fooling ourselves. Incredible tool for humankind. I mean, indispensable. And Western
    2:34:56 medicine, I’m going to say, and this is going to be controversial, like the most effective healing
    2:35:01 system ever devised on the planet period, full stop. Like if you look at like infant mortality
    2:35:08 and reductions in infant mortality, the advent of antibiotics, I mean, this is an incredible system
    2:35:17 of healing as are many others. All of that said, as someone who has been involved with supporting early
    2:35:23 stage science now for more than a decade, science is fucking expensive and it’s really slow.
    2:35:32 And what that means is also right within the realm of exercise science, it’s like you don’t want to fool
    2:35:37 yourself. So you should be scientifically literate. Yes. You should pay attention to the literature if
    2:35:41 you can. Yes. By the way, that takes some training to get to the point where you can actually read
    2:35:47 something like that properly. However, there are so many incentives that will prevent most studies
    2:35:53 from ever getting done that you could be waiting forever. And especially in the realm of exercise
    2:36:00 science where it’s like, you’re not experimenting with a speculative type of invasive brain surgery
    2:36:07 in some far flung third world country. It’s like, no, try some soft tissue work. Who cares? Like the
    2:36:13 downside risk is so minimal. See how you feel, like learn to trust your body again, which is another reason
    2:36:22 why I more and more so, and it’s not valuing it more so, but increasingly value movement because it
    2:36:31 teaches you to get reacquainted with the subtleties of feeling your body, which autopilot linear movements
    2:36:37 in the gym do not automatically do. And then you can become a better gauge. And look, this isn’t to
    2:36:40 like pat myself on the back, but like, as you do more of that, it’s like when we were doing the rope
    2:36:44 stuff this morning and I was like, oh, I feel like I’m flaring. I feel like I got a little too high on that
    2:36:49 right foot. And it’s like, you develop these sensitivities. And then when you have, and look, I’m not,
    2:36:55 again, I’m not Bershnikov or I’m not a surgeon with the most delicate hands in the world. Can’t read
    2:37:02 Braille. But as you develop that, you can then trust your body. It’s like, all right, you’ll begin to
    2:37:08 pick up patterns. And also, I’m like, I think I had too many exogenous ketones, but lots of
    2:37:13 personality. I’ll keep going for a second. The other thing, and this came up through my archery in the
    2:37:19 last like six months. So I was training with amazing guy, Jake Kaminsky, two-time silver medalist, one of
    2:37:26 the most successful archers the US has produced in the last 30, maybe 50 years. And he, like me,
    2:37:32 takes meticulous training notes, including soft tissue. So that if he had a problem, he’s like,
    2:37:37 hmm, this rib is slightly out, which is a really common issue with archery. He could be like, no,
    2:37:42 it’s not the last workout. He’s like, he identified through patterning because he shot a million plus
    2:37:46 arrows easily. He would be like, he would look back and he’s like, it’s usually five or six workouts
    2:37:52 back. And I could identify either what helped me or what the problem was. And similarly, it’s like,
    2:38:01 just experiment, take good notes, try not to fool yourself and keep what works, right? Ditch what
    2:38:08 doesn’t. But man, the soft tissue stuff, it’s so incredibly helpful. And I wanted to add also,
    2:38:14 just because I mentioned the pre-bed, not to totally hijack this, but so it goes. You mentioned
    2:38:22 rope flow prior to bed. If I’m not misremembering, that was not on Mike, but do you do rope before
    2:38:27 bed? Yeah. I’ll do like some nights, it’s maybe three or five minutes. Some nights it’ll be just
    2:38:32 like flowing for 20 minutes outside my house. And that is relaxing. And you were saying that also,
    2:38:38 helps to alleviate the morning stiffness the next day. Yeah. You know, okay. I’ll come back to the
    2:38:43 soft tissue thing in a second, but Mark and I were having a conversation early last year and we were
    2:38:48 like, man, what can help us just like get rid of waking up in the morning, just feeling that morning
    2:38:53 stiffness, not morning, you know, wood morning, just body stiff. Don’t fix that. I don’t want to fix
    2:38:58 that. You want that. That’s a good sign of hormonal health, but the general morning stiffness where you
    2:39:02 just kind of like get your body, you know, you got to wring out your body a little bit.
    2:39:07 So we thought, I thought about that for a while. And then I just started doing rope flow before bed.
    2:39:11 And the first night I did rope flow before bed, which wasn’t something I usually did. I usually just
    2:39:16 like, you know, I’d come home, work, maybe take a walk, go to bed, wake up, do rope flow, feel
    2:39:21 amazing. Did rope flow before bed, woke up the next morning. It was just like, ah, like really,
    2:39:28 I just felt like I didn’t need to, my body was already lubricated. That’s what I felt like.
    2:39:34 And I was like, okay, maybe this is just a one night thing. But I then noticed that the nights
    2:39:40 that I didn’t do some rope and all it is, is rotating before bed. Let’s just call it that.
    2:39:44 Like if you have something that you can get some natural rotation in before bed, cool. If you have
    2:39:49 the rope practice, cool. But getting that natural spinal rotation in before bed will help you feel
    2:39:55 better when you wake up in the morning and you won’t feel your back will not feel as stiff. It’s huge.
    2:40:00 So the reason why I know it works is because I have nights where I don’t do it. And I’ve also told
    2:40:04 many people in the stronger human community to try that and get, let me know what they feel.
    2:40:09 And everyone that does it wakes up feeling better in the morning. So like, I know that it’s one of
    2:40:14 those practices that like, if you have a practice where you do some soft tissue work, don’t stop the
    2:40:19 practices you do. Just add in like three minutes, do two to five minutes before you go to bed,
    2:40:23 two to five minutes. Yeah. Scale it down. Right. If you’re like, I don’t have 10 minutes. It’s like,
    2:40:28 oh, you do one minute. Everything is like, oh, I can’t do one minute. It’s fine. Like do three
    2:40:33 passes on the IT bed on each leg on a foam roller. Like, come on. And it’s like, there will be a point
    2:40:40 at which you have no excuse. And I’ll add one more thing, which I guess I accidentally omitted from my
    2:40:45 mind a soft tissue work, but it’s definitely soft tissue work. And this is something that has stuck for me
    2:40:51 big time. And I’ve passed on to a lot of friends also to give credit where credit is due. So my
    2:40:56 mid back was bothering me. It’s I, I had this really old injury and my mid back was really spasmed and I
    2:41:04 was doing hand balancing practices a hundred years ago with a guy named Andrew Bondarenko. And I didn’t
    2:41:10 train with him much. I mean, the guy is a phenom. He is a, or at least at the time was a top Cirque de
    2:41:16 Soleil performer famous for one armed hand balancing, like one arm handstands. He’s not
    2:41:23 a big guy, right? Who knows? He probably weighs 130 pounds, maybe 140. Maybe these of people I’ve met
    2:41:29 personally, the most incredible combination of strength and mobility that I’ve ever seen.
    2:41:32 And what’s his name? Well, I’ll get his name after I need to write that.
    2:41:39 Andre, A N D R I I Bondarenko. And I think his, his Instagram is just Andre Bondarenko.
    2:41:46 Excellent teacher. And we did some hand balancing stuff and I was explaining my back issues and he’s
    2:41:52 like, Oh, you need to get one of these mats. And the mat was, I ended up getting the Nayoya
    2:41:58 acupressure mat. And is this over to Shakti? I might be the same thing. There are a bunch of
    2:42:03 imitators too. There’s one called bed and nails. The basic idea is it’s like a thick towel with
    2:42:10 plastic golf cleats covering it. And then there’s one for the neck and it fucking hurts. And even to
    2:42:14 this day, I’ve done it hundreds of times. Like if you’re a little sensitive, especially if the tissue
    2:42:20 is inflamed, it hurts. If you stick with it past like three or four minutes, then your body chills out.
    2:42:26 And I typically stay on 10 minutes. The reason Andre introduced it to me is his coach when he used
    2:42:33 to do team acrobatic competitions, which is a big thing in like Eastern Europe and other parts of
    2:42:40 the world where you have, it’s almost like if you could imagine like cheerleading plus, plus, plus,
    2:42:44 plus, plus, plus, where you’d also have like male only teams, female only teams, where you’d have like
    2:42:48 a flyer, someone who’s doing crazy acrobatics. That would be Andre who would get shot into the air
    2:42:52 with guys who would make like a kind of, they call it a basket with the hands. People can look
    2:42:57 this up. All of those guys would just be beaten to hell. And the coach would make all of them lay
    2:43:02 on one of these 45 for 45 minutes after every practice. And I started using it and I was like,
    2:43:11 okay, I have no idea how this works. All I know is man, does this work. And before bed, especially
    2:43:16 with a lot of my back issues, that is non-negotiable. And I’ll give one trick for folks. Also, if you have
    2:43:22 low back issues specifically traveling with the whole kit and caboodle, it’s kind of a pain in the
    2:43:28 ass, just take the neck attachment, travel with that. That’ll fit easily in the most suitcases.
    2:43:34 And then you can like lay on that for your low back on like carpet in the hotel or whatever,
    2:43:40 10 minutes before you go to bed resolves like 50% of my low back issues for sleep. It’s incredible.
    2:43:46 So the cool thing about this is like, it’s really simple as to why this all works. Blood flow. You
    2:43:51 bring pressure to an area, you drive blood and nutrients to that area after pressure is relieved.
    2:43:55 So when you have that on your back or you have that on your whole back, because I actually have the same
    2:43:58 thing at home. I have it in a box. I need to bring it back out because I did it for a while. And I was
    2:44:01 like, oh, that’s cool. I like it. It helps me relax, but I didn’t keep it. So I’m going to bring that
    2:44:06 back now that you mentioned it. But all these things, they’re driving a bunch of blood to that area,
    2:44:10 which now when you get up, you feel relief in those areas that you brought a level of
    2:44:16 pressure too. And that’s why it’s so good for healing of specific areas. And that’s why when
    2:44:20 it comes to soft tissue, I don’t just do the hot areas that most people would think about,
    2:44:26 like maybe the quads or the forearms, et cetera. I hit my whole body throughout the week. So I’ll do
    2:44:30 tissue work on my head. I have like a tool that I’ll use. And while I’m in the sauna,
    2:44:34 I’ll get on my temple. I’ll get on my head. I’ll get on the back of my neck. I’ll get here.
    2:44:37 Must make people comfortable. This is not like a public sauna.
    2:44:42 But when I do go out to the public sauna, I do take a gua sha tool and a body lever with me,
    2:44:46 and I will hit that stuff in there. And usually people are like, what are you doing? That looks
    2:44:49 like it feels so good. So I’ll give them the gua. Yeah. You know what? That’s not so bad. That’s not
    2:44:56 so bad. I mean, I’ve been to some of the OG Russian Turkish bouts in New York city. And there are these
    2:45:02 old guys, oh, from the old country who are like shaving their chests in the sauna. And I’m just
    2:45:07 like, bro, you can, that’s not, you shouldn’t be. That’s not okay. It’s not okay. I’ve seen it on
    2:45:13 multiple occasions. So point I’m making nutcracker. Fine. I’m okay with it. Absolutely. Yeah. But,
    2:45:17 but that’s the thing you’re, you’re bringing blood flow to all these areas. And if you can,
    2:45:21 going back to the, what you were mentioning about learning how to heal yourself,
    2:45:27 that’s what this is. Body workers are essential. They’re great. I have no issue with them,
    2:45:33 but I think that if you’re someone who you go to a body worker and you, it’s usually maybe a two time
    2:45:36 a month thing, cause that’s what most people can afford. Like usually it’s like once or twice a
    2:45:41 month. Now you can go to a body worker multiple times a week because you are your own body worker.
    2:45:47 You learn to find the areas that first off you learn, like when you put pressure in a certain area,
    2:45:50 you get released somewhere else. So you take a mental note. And at this point for me,
    2:45:54 I know that when I’m feeling a little something in this upper part of my glute,
    2:45:58 I know what to hit. If I’m feeling something in my wrist, I know what to hit my forearm. Like
    2:46:03 I have these reference points of how to heal myself because I’ve become familiar with pressurizing my
    2:46:07 body. And you can, you learn these things, you know what I mean? So, and anyone can learn this.
    2:46:13 You don’t have to have a degree with a bunch of schooling on this. You just have to touch yourself.
    2:46:18 Yeah. That’s it. You just have to, yeah. You just have to experiment another one.
    2:46:28 And actually, Oh, Dustin Moskovitz, the thank you for this co-founder of Facebook. Now Asana has the
    2:46:32 worst branding, which is why I always forget the product name. It’s like the back buddy.
    2:46:40 It basically looks like a very tricked out, like pimp my theracane. So like theracane would be like a
    2:46:47 plastic candy can that you allows you to get to points on your back that at least I am completely
    2:46:53 unable to touch. Right. And then there’s one that looks more like an S that I’m pretty sure it’s called
    2:46:58 back buddy. People can look this up. If you just search Dustin Moskovitz back buddy, I’m sure the right
    2:47:05 name will come up. And I have one of these like everywhere I go as well. Cause there’s no way
    2:47:10 like in terms of soft tissue work, like me doing good work on my back is going to be a little tough
    2:47:16 for getting like very focused attention. All right. Anything else to add on the soft tissue side of
    2:47:22 things in terms of equipment, get your Amazon has med balls. So you can get yourself a med ball on Amazon.
    2:47:26 That’s a med ball, meaning medicine ball, medicine ball. Yeah. Cause like that can allow you to like,
    2:47:30 and they’re, they’re inexpensive. So you can roll on top of it, on top of your hamstrings,
    2:47:36 your quads, your, you can do some torso work, but it’s like, it’s a good inexpensive tool for you to
    2:47:42 get yourself some soft tissue work. And just for clarity, you are rolling on top of it or you’re
    2:47:48 rolling the medicine ball on top of your leg. As an example, you’re on top of it. Yeah. You are on top
    2:47:53 of it using your, the pressure from your body to put into that ball. So I would look at these as like
    2:47:57 different, these are different types of pressure. The med ball allows you to put your own pressure
    2:48:02 into that implement. So there’s that, I think there’s this woman called Jill Miller. She has on
    2:48:07 Amazon tune up fitness balls is what they’re called. I like those specifically because they’re not
    2:48:12 extremely hard. They have a tad bit of give they’re hard, but they have a bit of give. So you can really
    2:48:17 sink yourself into it with that pressure. So I would suggest instead of like, cause most people,
    2:48:21 they want to get the hardest balls. But the thing is, is like hard, hard instruments,
    2:48:28 especially when you’re pushing or pressurizing into them, they can almost make most people back
    2:48:33 away from that resistance. Most people need to use a slightly softer implement to ease themselves into
    2:48:38 this soft tissue work before moving towards like the Kelly Sturette supernova or his peanut or any of
    2:48:44 these harder implements. So that would be a, some type of pressure. The body lever allows for a leverage
    2:48:48 type of pressure where now you are pressing two things into each other and you’re finding that type of
    2:48:54 pressure. And then it also allows you to kind of need, like you would like at a massage with a
    2:48:59 masseuse, you now can use that pressure to need. And then as far as other implements, there are gua sha
    2:49:04 tools that you can get from different companies, Amazon or whatever, where again, it’s this rubbing
    2:49:08 pressure. You want to have these implements that provide you different types of pressure so you can
    2:49:11 do whatever it calls for on any given day.
    2:49:19 Let me ask, just because I have to ask, or my OCD will not allow me to proceed or at least not land
    2:49:28 the plan on this conversation. Nordic curls. What are Nordic curls and what does your resume look like with
    2:49:33 respect to Nordic curls? The Nordic hamstring curl is something that I started doing again,
    2:49:38 after I met my buddy, Ben Patrick, I wasn’t able to do a Nordic curl when I first met him.
    2:49:40 Okay. So explain what a Nordic curl is.
    2:49:48 A Nordic hamstring curl is also something you should not just run out and try without supervision.
    2:49:52 Don’t do it. Don’t do it. Regress it. If you try Nordic curl, most people will pull their hamstring.
    2:49:57 There’s a way that you could do a Nordic curl would be like, let’s say there’s a flat bench.
    2:50:04 Let’s imagine that you are, you have your knees on the bench. You could strap your ankles into the
    2:50:09 bench. And the goal is to lean your torso down, almost kind of like, just like you’re leaning
    2:50:15 your torso down all the way down and then come up with the strength of your hamstrings. So you’re not
    2:50:20 slamming down. You’re not just falling. You’re going down slowly and your hamstrings are going to be
    2:50:24 the hamstring strength is going to be the limiting factor if you are able to control yourself down or
    2:50:30 bring yourself up. Yeah, exactly. So just, I mean, it is hard the way you describe it and it is even
    2:50:35 harder. I have a Cerronex machine for Nordic hamstring. Yeah, I have a machine at home too. Yeah.
    2:50:41 I haven’t touched it in a long time. It’s a little dusty at this point, but imagine, I’ll give another
    2:50:49 visual for folks. So imagine that you had like a nice thick, like memory foam at the edge of a pool.
    2:50:55 So you could put your knees down without your knees hurting. And then a really fat friend came behind
    2:51:04 you and just sat on your ankles. So now you can get to like your max height on your knees. Your knees are
    2:51:08 in line with your hips, which are in line with your shoulders. And your fat friend is sitting on your
    2:51:14 ankles, but you’re like comfortable in the memory foam. And then without breaking at the hip, keeping
    2:51:21 the knees, hips, and shoulders in line, you put your hands behind your back and then go all the way down.
    2:51:28 So your nose touches the water and then come all the way back up. It is so fucking hard. Okay. And then
    2:51:34 how does this fit? Why the hell am I asking you about Nordic girls? There must be some historical reason.
    2:51:40 So I saw that, um, a few years ago, I saw that like Tyreek Hill did a certain amount of Nordic
    2:51:44 curls. All right. Who is this person? Tyreek Hill is an NFL player. I, I, I don’t watch much football,
    2:51:49 so I forget the team he plays for, but he’s like, people see him as like, uh, he’s one of the fastest,
    2:51:55 not the fastest player in the NFL. And one thing, and a trend you notice amongst a lot of guys who are
    2:52:02 very fast is that they also have the ability to do a few, if not many Nordic curls.
    2:52:06 One thing about the Nordic hamstring curl, there has been some research to back this up,
    2:52:10 but it’s not, doesn’t mean you have to do Nordic curls if you want to build resiliency and sprinting,
    2:52:16 but they progress Nordic curls on athletes that sprinted. And these athletes all have
    2:52:20 less occurrence of pulling their hamstrings because of the amount of strength that you build in your
    2:52:25 hamstring at length. Because you notice at the end range of a Nordic curl, your hamstring is at
    2:52:29 this length and position with stress on the hamstring, which is why if you’re new to movement,
    2:52:33 you need to regress it because you could pull your hamstring in that position. It, it feels.
    2:52:38 Yeah. Pull a hamstring, by the way, it’s not like, ouch, that hurt. Let me sleep on it. Now I’m okay
    2:52:41 the next day. Yeah. Typically it’s not one of those. It’s not, it’s not, it’s not, it’s not nice.
    2:52:50 So when Ben talked to us and told me about the Nordic curls, tried one, couldn’t get it. And I was like,
    2:52:58 what did this NFL guy do? Oh, I forgot how many, I think Tyreek did maybe 12 or 13, 12 or 13.
    2:53:02 So what I wanted to do is I wanted to progress Nordic curls. And when I saw Tyreek’s video,
    2:53:06 I was like, I want to do more than Tyreek. So for me to progress Nordic curls, man,
    2:53:12 I started at the basic regressions. Like I started first off having a bench higher and going with limited
    2:53:16 range of motion. So not going all the way down, finding where my body would not be able to handle the
    2:53:23 pressure and going to that range, repping that out, slowly lowering down. Took me a few months to lower
    2:53:28 down to a flat bench. And I was able to finally do one Nordic curl. Then I would do a curl where I would
    2:53:35 go down and push myself up and give myself assistance. And over time that built. And then I think, correct
    2:53:41 me if I’m wrong, but I think in the video, I managed to do 18 Nordic curls. I’m not sure if I did 17 or 18
    2:53:48 Nordic curls, something like that. I mean, I’m, I’m relying on, uh, I’m relying on some deep research
    2:53:55 here. Yeah. So let me take a look here. I, I, I mean, I think we should pull up the tape. We’ll
    2:53:59 have the video here. We’ll have some footage here. Like deep research says that, that the previous
    2:54:07 record Tyreek was 10 and you did 15. There we go. Yeah. But the point is like the differential
    2:54:13 was substantial, right? Yeah. From a percentage standpoint. Yeah. Right. You did not just like
    2:54:18 eek out barely beating the record, beat the record substantially. Yeah. And this isn’t like a world
    2:54:24 record. I think there’s a guy who he’s much lighter, but I think he managed to do like 25 Nordic curls or
    2:54:29 something like that. So it’s like, I’m not the guy in the world who’s done the most Nordic curls, but
    2:54:34 I wanted to beat Tyreek. Yeah. If I’m going to beat Tyreek in one thing, because I’m not faster than
    2:54:40 Tyreek, it’s going to be doing more Nordic curls. But you know, it’s one thing like a strength coach
    2:54:44 who I respect so much. And he’s taught me a lot through the show and through what I’m able to see
    2:54:50 him do with athletes, Ian Danny. He’s someone who I love his work because he’s someone who takes
    2:54:55 everything that we’ve managed to talk about here. And he applies it to different athletes he works with.
    2:54:59 So he’ll have certain athletes that he progresses like a lot of Nordic curls with. He’ll have athletes
    2:55:03 that he does different soft tissue work with. He has athletes that he purposefully has them do
    2:55:07 certain types of static stretching, which certain people are like static stretching isn’t good for
    2:55:12 you. But Ian knows when and where to apply these different modalities rather than saying,
    2:55:17 that’s just bad. We shouldn’t do it. Ian is someone who understands how to use all of these things
    2:55:23 holistically to make progress. That’s something that I really think most of us should try to do when it
    2:55:30 comes to our personal physical practice. All right. So bone density. I have lifted most of my life
    2:55:36 and in certain segments of my body, I was shocked to find, I think partially due to
    2:55:43 the back injury and reducing certain types of loading, but I have below average bone density
    2:55:50 in a few segments of my body. Not all. It’s like the average is fine, but averages can be super
    2:55:54 misleading. All right. You got to be careful with averages. So the average on DEXA, great,
    2:55:59 but in certain segments, way below average. So I was like, hmm, I’ve been thinking about bone density
    2:56:07 a lot for longevity and health span. You want sufficient bone density. And there are different
    2:56:16 ways to catalyze the adaptation, right? Of increased bone density, compression, lifting in parentheses,
    2:56:24 tension in parentheses, isometrics, impact, jumping, right? And then rotation, which is certainly for
    2:56:30 me. And I think for a lot of people, whether they consider themselves athletes or not, that is an
    2:56:35 obvious omission a lot of the time, right? And that could be mace, kettlebell juggling, rope.
    2:56:41 Yeah. And that’s more so, um, pulling at the bones. So that, that rotation, like it’s, it is rotation,
    2:56:48 but it’s also pulling these segments. So, okay. So you need, you need more tension. So rope may not be
    2:56:53 actually a great example, but the kettlebell would be since it’s at like the end of a kinetic chain
    2:57:00 that’s getting elongated or at least stretched in that sense. Okay. Got it. All right. Aging insurance.
    2:57:04 Certainly. This is something I think about a lot with aging parents as well. And really trying to
    2:57:10 like, I was talking to a doctor I know really well. And he’s like, yeah, I call my parents trainer.
    2:57:15 And I just say, when I see, he’s like, I just say, make them cry. You have to make my parents cry
    2:57:20 because they need the bonus. Like you have to load. It can’t be comfortable or at least overly
    2:57:26 comfortable. Anything else that you’d like to just add on bone density? Oh, also another one,
    2:57:30 just because the one place I’m happy to spend a lot of money is on very,
    2:57:34 very, very good doctors. And I’m fortunate to have really good doctors. You have to ensure you have
    2:57:42 adequate calcium absorption and that you are not taking things that could over time interfere with
    2:57:49 calcium absorption. So in addition to the stressors, you got to pay attention to what you’re able to
    2:57:54 absorb. On my YouTube channel, I have a video that I made. It’s like 40 something minutes on bone
    2:57:59 density that goes into everything. It goes into all of this. So like, if you guys want to spend some
    2:58:03 time and go and watch that video, that’s, it’s going to be worth it for you. But one thing I want to
    2:58:10 mention, I’m happy you mentioned the jumping thing because jumping is a something that we just literally
    2:58:15 stopped doing some people. It’s something that I stopped. I was a soccer player for years. And when
    2:58:21 I got into a certain form of like practice, there was a point where I didn’t jump for years,
    2:58:24 unless like, maybe I was just doing a random box jump here and there, which I ended up being
    2:58:29 really crap at because jumping is something I stopped doing. And what happens to many people
    2:58:34 is like, because they slowly stopped getting off the ground, there comes a point where they never
    2:58:38 jump again. And then they’re 40, 50, 60, they jump, they pull something. And then they’re like,
    2:58:43 I can’t do this because they can’t first off. They don’t have the strength to propel themselves off the
    2:58:49 ground, but they also don’t have the elasticity to be able to land and handle the force from the ground.
    2:58:53 Yeah, exactly. Yeah. It’s not the jumping necessarily. It’s the problem. It’s the landing.
    2:58:53 It’s the landing.
    2:58:54 Yeah.
    2:58:59 So I think something that can be a great investment for many people, including those that are older,
    2:59:03 is a rebounder. You know what a rebounder is like a mini trampoline.
    2:59:04 Yeah. You can have a little trampoline.
    2:59:08 There’s many brands. Bellicon is like the Rolls Royce of rebounders, but there’s also
    2:59:10 Bellicon sounds like the Rolls Royce.
    2:59:16 Yeah. There’s also like lesser expensive brands, but I love the rebounder. I have a rebounder. And the reason
    2:59:20 why I like it is because it’s something that I can just keep in the backyard. And when I go outside,
    2:59:25 I can just hop on it real quick. It feels pretty meditative, but there have been quite a few studies
    2:59:30 to show, especially in older adults, that rebounding helped them build bone density because of the low
    2:59:32 intensity jumping that it causes for them.
    2:59:39 I can guess that the answer here, but why is that better than say jumping rope or just jumping?
    2:59:45 It’s a regression. It’s the regression. You know what I mean? Because many people, they try jumping
    2:59:51 rope. Many people, their feet will get beat up a lot. It’s something that you absolutely can and
    2:59:58 should build the capacity to do. I look at jumping rope as like rebounder, light hopping,
    3:00:04 30 seconds to a minute to two minutes of jumping rope each day or every other day. Then over time,
    3:00:07 you’re going to get to a point where you can jump rope for five, 10, 15, 20 minutes.
    3:00:15 But the thing is, is the ability to jump rope without certain muscles and areas getting taxed more than
    3:00:21 others is a full body build of elasticity from the feet all the way up to the neck because everything
    3:00:26 needs to have the right amount of tension, but not too much tension. So what a lot of people notice when
    3:00:31 they start jumping rope is that they’re like, oh, my calves got super sore, right? And experienced people
    3:00:35 who jump rope, it’s not their calves that get super sore. It’s like everything just kind of starts
    3:00:40 getting tired out because their whole system is just popping them off the ground very lightly.
    3:00:45 Whereas when you’re new to it, that impact and even your feet are too weak to handle that impact
    3:00:50 on the ground. You don’t pop off. So that’s why a rebounder is going to be super good. Then regress
    3:00:56 jumping. So you can have your hands on something and start jumping. Then just literally by hands on
    3:01:02 something, put your hands on a table, hop, use that to help you have a softer landing. Initially,
    3:01:06 you might have a lot of weight in your hands so that you, cause like maybe you can’t handle that landing,
    3:01:11 but over time you’re going to be able to put less weight in the hands. And then this is where I got
    3:01:11 my mom.
    3:01:16 So hopping, AKA basically emulating what you do kind of jump roping.
    3:01:21 Yeah, you could do that lightly. You can also kind of transfer from leg to leg, light hops.
    3:01:27 But the goal is to, again, do not be embarrassed with how low you have to regress to feel comfortable
    3:01:33 with this. Don’t just try starting to jump with a jump rope immediately, because if you do that too
    3:01:36 soon and your body’s telling you signals that you’re not ready for it, whether you’re getting
    3:01:40 a lot of impact in your lower back, your knees, your feet are feeling really beat up, you need to
    3:01:46 listen to those signals and regress the hopping. I’m telling you, if you can regress hopping,
    3:01:50 do it a little bit. It doesn’t have to be every day. It could be every other day, just a little bit.
    3:01:52 You will get to a point where you can start jumping rope.
    3:01:57 If you want to see an example of what not to do, people can search for the Tim Ferriss experiment
    3:02:03 parkour episode, where I went from no jumping to let me try to learn parkour in a week.
    3:02:03 Yeah.
    3:02:04 Don’t do that.
    3:02:04 Yeah.
    3:02:11 Yeah. Do not do that. Yeah. Basically just blew apart my entire body like Forrest Gump’s braces.
    3:02:12 Uh-huh.
    3:02:13 Not a good idea.
    3:02:13 Yeah.
    3:02:14 So yeah, regress.
    3:02:18 But the reason why I think that that’s so important, it’s great for bone density,
    3:02:24 like what we’re saying here. But I think it’s like, it allows you to bring back that skill
    3:02:28 and never lose it. Because once you’re able to start hopping and it’s now an effortless thing,
    3:02:32 just a little bit will allow you to hold onto it for the rest of your life. And if you have it right
    3:02:38 now, do the low intensity jump rope. You don’t even need a jump rope. Just do some hopping each day
    3:02:44 so that you maintain that ability to just propel and land. That goes very far. And a majority of the
    3:02:48 population can’t do it anymore just because one day they stopped and they never did it again.
    3:02:52 Yeah. I can’t remember who told me this. I’m inclined to say Kelly Starrett,
    3:02:55 because I get a lot of these from Kelly. So Kelly, I’ll give you credit for this,
    3:03:02 even if it’s not you, but I think it is Kelly who is quoting a famous Russian sports scientist,
    3:03:07 as I recall it, who said, once you stop jumping, you start dying.
    3:03:16 I love that. I yes, dude, that’s true. There was this video. Maybe I’ll be able to find it by the
    3:03:22 time this comes out, but it literally showed this young man and it showed all of his relatives that
    3:03:27 were over 40. He had something up there and he was trying to have everyone jump. No one, even actually,
    3:03:30 there was a few people in their thirties. Everyone tried jumping and they couldn’t,
    3:03:34 they could barely get off the ground. It’s such an awkward thing. And he’s someone who trains jumping.
    3:03:41 So he was able to go super high, but it just shows that once you stop, it can go very quickly.
    3:03:45 But I want people to understand this doesn’t mean you can’t get it back. It just means that you got
    3:03:49 to treat yourself like a kid that’s learning to walk again. You got to start with the basics,
    3:03:55 be okay with that taking a while. Your feet have to adapt to the stress. Your body has to adapt to
    3:03:58 handle that force. It could be a year, it could be two, it could be whatever.
    3:04:01 So what does a rebounder session look like? How long would you bounce on it?
    3:04:04 Literally, you could bounce on it. Like again, just kind of like with the rope,
    3:04:08 you could do a minute, you could do 10. A rebounder takes away a lot of the impact that
    3:04:13 you’re going to have from like the ground because it allows you to go in and then you’re able to use
    3:04:17 that energy to pop back up. So when you become like, there are rebounders like the Bellicon,
    3:04:22 I think other rebounders also, they have these handles that you can use if you find it difficult.
    3:04:26 I’ve seen this. Yeah. They’re all tricked out. They’re like the Batmobile sled.
    3:04:31 Yeah. There’s a whole fitness trend of like people on YouTube that do rebounder exercises,
    3:04:37 like it’s a workout for them. And I think this is a great thing. Some of them are heavier. That’s
    3:04:43 powerful. Somebody who is, let’s say they’re 100 pounds overweight, 150 pounds overweight,
    3:04:48 but they can actually start jumping again and they can start bouncing again. But then over time,
    3:04:52 they can transfer that to flat ground. Yeah.
    3:04:57 Right. So that’s why I think it’s super powerful for everyone. If you find that jumping, you can do
    3:05:01 jumping. Rebounding is great. Now, I also like rebounding too, because it’s something that I feel
    3:05:06 kind of decompresses my system a little bit. I like it because when I get into the air, there’s just like
    3:05:12 this, I can’t replicate this floaty thing that happens in the air where I’m just like,
    3:05:16 it’s just like you’re weightless. And when you become experienced, you can really go down into
    3:05:21 the rebounder and just get super high. And you’re just literally going down and floating. When I come
    3:05:27 off the rebounder, my body feels similar to when I finish a swim. I feel this global decompression
    3:05:33 everywhere. So it’s one of those practices that I look at that makes the body feel better afterwards
    3:05:37 than before. It can be a workout if you want it to be. I don’t look at my rebounding as a workout.
    3:05:42 I look at the rebounding as a recovery practice that feeds my body and allows me to do more hard
    3:05:48 work later. I look at the rope as that too. It feeds my body and allows me to do more later. It’s healthy
    3:05:57 for me. And it’s just fun. I think a big thing here, all this stuff for me is fun, man. It feels like
    3:06:06 play. So that’s very important for me playing the long game. It’s too boring or too punishing.
    3:06:15 Ultimately, it’s got to be sustainable. I’m excited to try a lot of what we’ve talked about.
    3:06:20 So where can people find all things in SEMA?
    3:06:26 Me and my producer, Owen Carr, we make videos on the YouTube channel, which is just my name and
    3:06:30 SEMA Eang. So if you want to find the bone entity video, the traditional strength training video,
    3:06:34 that’s at my YouTube channel, which is just my name, SEMA Eang.
    3:06:42 No. Just to note for people, there’s a silent N in there. N-S-I-M-A-I-N-Y-A-N-G.
    3:06:46 Yeah. If you say my name wrong, trust me, I ain’t going to get mad at you. Don’t worry. Okay. So
    3:06:51 don’t be scared. Over at my website, thestrongerhuman.store, there’s ropes, sandbags,
    3:06:56 kettlebells, the body lever, pretty much everything that I use, it’s over there at the Stronger Human
    3:07:02 store. And then if you want to learn rope flow for free, I have a rope flow foundations course that
    3:07:08 has like 55 modules and like over 50 videos that go in depth, taking you from being someone who can
    3:07:13 be basic with rope flow to someone who can now flow with many different movements. That’s in the
    3:07:18 Stronger Human community, which is on school.com slash thestrongerhuman. And I also have stuff there
    3:07:22 where you can learn kettlebell flow, how to do soft tissue work. Pretty much.
    3:07:24 School.com is spelled like normal school?
    3:07:28 S-K-O-O-L. S-K-O-O-L.com slash thestrongerhuman. Thanks for that correction.
    3:07:34 My goal for that place is, first off, there’s a great community there of over 12,000 people right
    3:07:37 now. I love how these people bring in their different expertise with what they’re doing.
    3:07:41 Not everyone is doing all the exact same things that I do. So it’s cool that I get to learn from
    3:07:47 them too. But it’s just a great community of people that are all just trying to become stronger and
    3:07:52 build their own personal physical practices. And my goal for myself there is just to put everything
    3:07:57 that I’ve learned there. I want to mention this, Tim. Your podcast is a podcast that my,
    3:08:01 me and my best friend, his name’s Brian Belaya. We were listening to your show back when I was 18
    3:08:07 years old. Like we were listening to your stuff back. Actually, no, I think I was, I think I was 20.
    3:08:11 The 19 and 20 is when we were listening to the show. Cause we would, uh, we would literally go on
    3:08:15 calls and be like, okay, dude, what’d you learn from this? We’d get the books that were referenced in
    3:08:18 the show. I think we read the way of the superior man because of something you mentioned on one of
    3:08:26 your shows. Somehow it came up. Yeah. Yeah. So that’s what like got me on the path of like self
    3:08:31 development and learning, constant learning. And Brian would say the same thing. Like me and him are
    3:08:36 going to go crazy. Cause like, Oh shit, we just went on Tim Ferriss. So it’s like, it’s cool. So I want to
    3:08:42 say thank you because honestly, dude, I’ve listened to so much of your show, so much of your show. And it’s
    3:08:47 taught me so much through the years that for me being here right now, it’s literally insane to
    3:08:52 me. I’m just happy that I was able to stay kind of chill during this show because this has been
    3:08:56 really cool. So I want to say thank you because you like you literally, man, your stuff has changed my
    3:09:02 life. Seriously. Amazing. Yeah. Makes my day. Thank you. Thank you. So glad we got to spend time together
    3:09:10 and I’m very excited to see what you do in the coming years. How old are you? 32. I turned 33 this year.
    3:09:16 You got some runway. I cannot wait to see the fact that you’re doing masters. I just,
    3:09:21 I got it. I got to talk some shit. I also compete in adult. I don’t only compete in masters.
    3:09:28 Because masters starts at 30, right? And I remember this past winter, someone’s like,
    3:09:34 yeah, you should do some masters competitions and skiing. And I was like, what’s the lowest age
    3:09:40 that one can be masters. They’re like 30. And I was like, oh, I see. So people who just
    3:09:46 stopped competing at the highest levels. I know I’m not going to be like a mop for those guys.
    3:09:51 But there’s like ranges of masters. It was like masters one, which is what I did. Right. So I
    3:09:55 compete in adult and master. So I’m on my way. But there’s also masters two and three. So like
    3:10:01 they do it from like 30 to 33, then 34. Yeah. So it’s not like I’m competing against some 60 year
    3:10:08 old. Just sandbagging. You’re like, take this guillotine bitch. No, they’re all around my,
    3:10:11 they’re all around the same age. How’s that arthritis? I’m going to cover your arm off.
    3:10:17 Oh, yeah. Don’t look at me that way. But I also compete in adult. Take your walker and get out
    3:10:27 of here. Yeah. Yeah. Oh, man. Yeah. So, oh, man. Well, the very, very, very fun and super,
    3:10:35 super informative to spend time together and very inspiring because as you’re talking about these
    3:10:40 things, and I’m sure I’m not the only person, I’m sure people listening, you do a very good job
    3:10:50 of making it seem, which it is. Right. Not just tangible, but achievable. Scale it down. Right.
    3:10:56 You’re not going to walk in and do 600, 700 pound, 800 pound deadlifts tomorrow. If you haven’t been
    3:11:01 deadlifting, you don’t need to do that. You shouldn’t even attempt to do that. You shouldn’t even attempt
    3:11:09 your one rep max. And the payoff that you can get from layering these things in, learning to feel your
    3:11:14 body and learning to then trust your body, becoming familiar with the map that is your body and how it
    3:11:21 changes over time. The payoff with this type of micro dosing of movement, the micro dosing of soft
    3:11:28 tissue treatment, it does not need to be and turn your life upside down, change everything transformation
    3:11:34 overnight. And it shouldn’t be because that’s going to fail. And from experience, I can tell you whether it
    3:11:40 was with training with Jersey back in the day or training with coach summer back in the day,
    3:11:48 it’s like these little things done consistently. If you are consistent and you add some progressive
    3:11:54 overload, doesn’t mean a lot. Doesn’t mean slapping on 20 pounds. Every time you go to the gym with extra
    3:12:00 weight, micro progressions that are sustainable. So you’re not getting injured ideally, right? Those
    3:12:06 things will happen. Little Nixon bruises along the way. What that can add up to when I look back at some
    3:12:16 of those experiences, it’s just unbelievably impressive and more important, fulfilling. And you can actually
    3:12:24 fully inhabit this body that by the way, like mind body, there’s no separation. It’s just one integrated
    3:12:29 unit. And like, we are evolved to move our bodies through space. That’s why I like the idea of a brain
    3:12:34 in a jar doesn’t really work. Like uploading consciousness. No, like it’s all integrated into
    3:12:41 the movement of the body. And I think you are an incredible ambassador for it. So thank you for that.
    3:12:47 And you’re a very, very, very good educator. And that is hard to do. That is hard to do in a very
    3:12:55 crowded media landscape. And I saw that video and I was like, huh, interesting. And then Mark’s name
    3:13:02 popped up and I was like, I think I recognize that fucking mutant. Hold on a second. And I texted Mark
    3:13:09 and here we are. So I’m glad it happened. And we will link to everything in the show notes,
    3:13:18 folks. We’re going to go get some food, which I’m very excited about. And show notes as per usual,
    3:13:24 tim.blog slash podcast. We’ll link to everything. And I can guarantee you, if you search for this
    3:13:31 episode in SEMA, N-S-I-M-A, there will be one and only. It’s hard for me to imagine getting a
    3:13:38 collection of those. And as always, folks, until next time, be it just a bit kinder than is necessary
    3:13:45 to others and also to yourself. Very important. Compassion that doesn’t include you is incomplete,
    3:13:50 as Jack Kornfield would say. And thanks for tuning in. Until next time.
    3:13:57 Hey guys, this is Tim again. Just one more thing before you take off. And that is Five Bullet
    3:14:01 Friday. Would you enjoy getting a short email from me every Friday that provides a little fun
    3:14:06 before the weekend? Between one and a half and two million people subscribe to my free newsletter,
    3:14:12 my super short newsletter called Five Bullet Friday. Easy to sign up, easy to cancel. It is
    3:14:18 basically a half page that I send out every Friday to share the coolest things I’ve found or discovered
    3:14:23 or have started exploring over that week. It’s kind of like my diary of cool things. It often
    3:14:29 includes articles I’m reading, books I’m reading, albums perhaps, gadgets, gizmos, all sorts of tech
    3:14:36 tricks and so on that get sent to me by my friends, including a lot of podcast guests. And these strange
    3:14:43 esoteric things end up in my field and then I test them and then I share them with you. So if that sounds
    3:14:48 fun, again, it’s very short, a little tiny bite of goodness before you head off for the weekend.
    3:14:53 Something to think about. If you’d like to try it out, just go to tim.blog slash Friday. Type that
    3:14:58 into your browser, tim.blog slash Friday. Drop in your email and you’ll get the very next one.
    3:15:00 Thanks for listening.
    3:15:07 Sleep is the key to it all. It is the foundation. Many of you heard me talk about how today’s
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    3:15:41 the Pod has helped them fall asleep 44% faster, 34% deeper sleep, and given them up to one added
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    3:15:51 in this, and automatic elevating platform have reduced user snoring by 45%. So it does a lot.
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    3:16:00 heart rate variability, respiratory rate, and more, all without having any devices strapped
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    3:16:32 One more time, eightsleep.com slash Tim. This episode is brought to you by Peak. That’s P-I-Q-U-E.
    3:16:38 I have had so much tea in my life. I’ve been to China. I’ve lived in China, in Japan. I’ve done
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    3:16:50 much every day for years now. The problem with good Pu’erh is that it’s hard to source. It’s hard
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    Nsima Inyang (@nsimainyang) is a strength athlete, movement coach, and co-host of Mark Bell’s Power Project, one of the top fitness podcasts in the world. He is also one of the most freakishly athletic humans I’ve ever met. He’s a black belt in Brazilian jiu-jitsu, a professional natural bodybuilder (placed top five in the world), and an elite-level powerlifter (750-plus-pound deadlift, etc.)—but what sets him apart is how he blends all those worlds with unconventional training tools like kettlebells, maces, sandbags, and rope flow. Nsima is also the founder of The Stronger Human, a growing online community focused on strength, movement, and resilience.

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  • #815: Chris Hutchins, Deal Master — Helping Tim Burn 15M+ Miles and Points, Flipping Costco Gold Into Five-Star Trips, Flying to Japan for $222, Tech Tools and Tricks, and Avoiding The Optimizer’s Curse

    AI transcript
    0:00:05 Hello, boys and girls, ladies and germs. This is Tim Ferriss, and welcome to another germ-ridden
    0:00:10 episode of the Tim Ferriss Show. Actually, I don’t know if technically it’s germs, but I have COVID
    0:00:16 for the third time. You know, third time is the charm. I’m having so much fun with it. And I thought
    0:00:21 I would record this intro late at night, listening to the insects and frogs outside here in Austin,
    0:00:29 Texas, because I was completely dead until 2.30 p.m. today. So I am wide awake late at night.
    0:00:36 Now, moving on with the show, my guest today is Chris Hutchins. He is the creator and host of All
    0:00:42 the Hacks, a podcast that helps people upgrade their life, money, and travel. I’ve known Chris
    0:00:47 for a very long time. He previously founded Grove, which was acquired by Wealthfront, and Milk, which
    0:00:53 was acquired by Google. He led then new product strategy at Wealthfront and was a partner at
    0:01:03 Google Ventures. But most important, most impressive of all, Jesus Christ. Oh, COVID, I love thee.
    0:01:08 Could leave that in maybe. Who knows? Most importantly, let’s keep it simple, shall we,
    0:01:14 Ferris? He is the person Kevin Rose and I call if we want to figure out how to get a better deal on just
    0:01:19 about anything in the world. Or if we just want to learn about his latest hijinks, doing things like
    0:01:26 getting $300 flights to Japan, one of my favorite places, or running gold pseudo-arbitrage at retail,
    0:01:31 we talk about that some length in this conversation, or dirt-cheap trips to Bora Bora. Actually, I think
    0:01:37 we talk about all three of these things in this conversation. Chris always is in search of a
    0:01:45 better way, a cheaper way, a workaround, a shortcut. He puts so much time into figuring these things
    0:01:51 out. And there’s a lot to be learned from Chris. Now, there are also certain things that he does
    0:01:57 with glee that I would pay not to do. But therein lies the beauty. We are on complementary sides of the
    0:02:02 spectrum. I took a lot of notes. I have three pages of notes in front of me from this conversation with
    0:02:07 Chris. And I think you will also pick up a lot that you can use. And, you know, discard what you
    0:02:13 don’t need. Add what is uniquely your own. Something like that. Bruce Lee, thank you for that. Sorry for
    0:02:19 the butchering. Chris Hutchins. You can find all things Chris Hutchins beyond my fever dream of an
    0:02:29 introduction at chrishutchins.com. That’s Chris, C-H-R-I-S-H-U-T-C-H-I-N-S.com. And we’re going to get
    0:02:33 right to the meat and potatoes of the conversation. First, just a few words from the people who make
    0:02:40 this podcast possible. My first book, The 4-Hour Workweek, which made everything else possible,
    0:02:47 is built around the acronym and framework DEAL. D-E-A-L. Define, Eliminate, Automate, and Liberate.
    0:02:51 Now, of course, after you define all the things you want, your metrics, 80-20, blah, blah, blah,
    0:02:57 then you want to get rid of as much as possible. Eliminate. But sometimes there are things that are a
    0:03:02 huge hassle, like expense management for a lot of companies, which you can’t get rid of. They are
    0:03:08 essential to your business. But today, thank God, you can automate it. And there is no better way to
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    0:03:32 approval, the whole works. Switching to Ramp is like hiring a full-time employee just for expense
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    0:04:15 Not to be a salty old dog, but then again, that’s what I am. But in the early 2000s, back in the day
    0:04:21 when I was running my own e-commerce business, the tools were atrocious. They tried hard, but man,
    0:04:27 was it bad. You had to cobble all sorts of stuff together. Huge pain in the ass. I could only dream
    0:04:33 of a platform like Shopify, which is this episode’s sponsor. Shopify is the commerce platform behind
    0:04:38 millions of businesses around the world. Believe it or not, I got to know them when they had eight or nine
    0:04:45 employees. And now 10% of all e-commerce in the U.S. is on Shopify, from household names like Mattel and
    0:04:51 Gymshark to my very own limited edition Cockpunch Coffee. Remember that? Story for another time.
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    0:05:44 back in the day. And if I ever do something like that again in e-commerce, I will use Shopify. If you’re
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    0:05:56 shopify.com slash Tim. Why not learn a little bit more? Shopify.com slash Tim. One more time,
    0:06:03 shopify.com slash Tim. Optimal minimal. At this altitude, I can run flat out for a half mile before
    0:06:08 my hands start shaking. Can I ask you a personal question? Now would have seen an appropriate time.
    0:06:14 What if I did the altitude? I’m a cybernetic organism living tissue over a metal endoskeleton.
    0:06:27 Chris, as the caffeine’s hitting my bloodstream and we can treat this as a warmup, who knows? It’ll
    0:06:35 might make it into the final cut. The goal here, multifold, so shall we call it goals, is to figure
    0:06:46 out what on earth I should do with my Frankenstein of points and miles and so on that I’ve accumulated
    0:06:53 over my adult life since college, basically. That’s one. The other is to make sure that it doesn’t get
    0:06:58 into the conversation such rarefied air that people are just like, wow, this is a great conversation for
    0:07:07 the 0.001%, which I actually don’t think we’re at too great a risk of because, and we’ll get to the
    0:07:14 total tally and so on. Effectively, as soon as I began starting businesses, I put everything on my
    0:07:21 cards. So advertising, monthly spend, trade shows, anything and everything that I could put on the
    0:07:34 cards, I put on the cards. And you, of course, are a 10th degree black belt in the Jedi arts of points
    0:07:42 and various types of arbitrage and trade and just general skullduggery. Excuse me. Not skullduggery.
    0:07:48 I just had to use that because Mike Tyson likes that word. And there are levels and then there are levels,
    0:07:56 I would like to think of myself as pretty aware of how to find shortcuts here and there. And it’s not
    0:08:03 really shortcuts that we’re looking for, but kind of clever, elegant, not just techniques, but hopefully
    0:08:08 we’ll get to some principles overall that will allow people to deal with what I think is a very common
    0:08:17 headache. Because in my case, I’ve accumulated all this stuff and every time I look at my points and
    0:08:21 we’re going to get to some of your shenanigans in a second, because I want to hop straight to a couple
    0:08:29 of real life examples that seem insane. And people look at these points, I look at these points and I’m
    0:08:34 like, number one, I have no idea what to do with these. Number two, I assume they’re basically worthless.
    0:08:43 Number three, I feel like I’ve lost a sucker’s game every time I look at them. Does that make sense?
    0:08:48 That I’ve sort of signed up for a game that in the end, it’s like wandering through a casino,
    0:08:55 the house always wins. And for all of those reasons, plus just the general brain damage of
    0:09:00 trying to figure out what to do and do they make it difficult like an insurance claim, whatever,
    0:09:07 I haven’t really put a lot of effort in. Every couple of years, I’ll put a few hours in and I’m like,
    0:09:12 too hard, too complicated. Don’t want to deal with it. And then I exit the side door and then
    0:09:18 I’m right back to where I am today looking at this balance of points and stuff. So that’s my confessional
    0:09:27 part one, but there’s so many different places to start. So I’ll let you choose. And I think it’s fair
    0:09:32 to say for the record, and you’ve been very transparent about your finances and stuff. It’s not like you’re
    0:09:39 driving around in a fleet of Bugatti is a different color for every day of the week that you have a
    0:09:47 private hangar of 17 jets. That’s not your life. You’ve done very well. And I don’t know if it was
    0:09:54 at the same time prior to or after we recorded that mega marathon on podcasting. You wanted to ask me a
    0:09:58 bunch of questions. And so I was like, hey, let’s just record it. But you’ve gone full-time in the
    0:10:04 All the Hacks ecosphere. I guess this is all to say I’m trying to set a reference point for people
    0:10:11 listening for you. Because they might assume that you’re like Kevin, as in Kevin Rose, or that you’re
    0:10:17 a venture capitalist, or that you have tens of millions, hundreds of millions of dollars, and
    0:10:22 therefore the numbers that I’m about to give, they might discount. And I’ll just throw those out and
    0:10:26 then you can take this tangled mess of an introduction and do with it what you will.
    0:10:32 So you bought 300K worth of gold at Costco in the past year. And I’m like, wait, what? You could buy
    0:10:39 gold at Costco, first of all. And then there’s the amount. And then I was asking you about Amazon-related
    0:10:44 arbitrage. And you’re like, yeah, well, that’s fair game, but it doesn’t really happen or work anymore.
    0:10:51 But I did buy $1 million of gift cards in January. $1.02 million to be precise. And I’m like, what the hell?
    0:10:59 Okay. So that is one of the messiest on-ramps I’ve ever offered a guest. But why don’t you
    0:11:03 take that? I think you’d understand the intention behind it, which is like, let’s give some crazy
    0:11:11 examples. And let’s also ground in reality kind of who you are. So these numbers are able to be put
    0:11:12 into some kind of context.
    0:11:18 I think that the easiest way to explain both those stories and who I am in kind of a very concise way
    0:11:25 is that I really like the arbitrage of anything. And I kind of grew up in the, you know, maybe upper
    0:11:30 middle class, middle class. But I went to a private school and my parents didn’t give me money. They
    0:11:36 weren’t like, here’s my credit card, like many people I knew did. And so I was always like, how do I kind
    0:11:41 of keep up with the Joneses per se? But I didn’t have a credit card to take debt out on, like there
    0:11:46 were no other options. So, you know, I was finding these arbitrages early when I was like, oh, kids
    0:11:52 like pizza. I want pizza. I don’t have money for pizza. Let’s order pizzas to school, sell slices and
    0:11:57 eat my profit. So I get free pizza every night. Like it was kind of like, I’ve always been thinking
    0:12:02 in the back of my head, how do I do the thing that everyone else with all this money and all these
    0:12:07 resources does? How do I get to do that even though I don’t have the resources? And so that’s
    0:12:13 been my like MO for life is I don’t want to sacrifice, but I also don’t want to go into debt
    0:12:18 or just spend money I don’t have. So you mentioned gold, you mentioned gift cards. The gift card
    0:12:24 thing was interesting because as is sometimes the case with venture backed startups, companies
    0:12:30 are willing to take investor money and sell things at a loss and lose money to grow. And there
    0:12:36 was this weird window late last year, early this year where there were ways that if you were creative,
    0:12:42 you could buy gift cards, a huge discount. Gift cards to where? What kind of gift cards?
    0:12:48 There was an app called Pepper. Okay. And they were selling gift cards for a discount in a convoluted
    0:12:52 way. They’d be like, well, you could buy Amazon gift cards. You could get a $500 Amazon gift card
    0:13:00 for $500. And then we’re going to give you 30 X points in 14 days that you can redeem for other gift
    0:13:06 cards. But they were holding the best deals for the biggest spenders. So like the average consumer
    0:13:10 wasn’t getting the best deal. And I just realized that I don’t necessarily want to take on the risk of
    0:13:16 like if this company goes under, they owe me 20, 30, 40, $50,000 worth of points. But there were lots of
    0:13:21 people that did and they didn’t want Amazon gift cards. So they were willing to sell them at a loss
    0:13:26 or not a loss at a break even, right? They were like, I’ll buy Amazon gift cards for what at the
    0:13:33 end of the day will be 20% off and I’ll sell them for 18% off. And I was like, I can do much better
    0:13:40 trying to arbitrage that than take on a lot of risk. I literally sent an email out to my list and said,
    0:13:44 hey, who wants to buy gift cards? And I set up an e-commerce site and we were selling Amazon gift
    0:13:50 cards at 10% off. Now who doesn’t want 10% off Amazon? You know, like why not? But I could buy
    0:13:56 the Amazon gift cards for somewhere depending on the day between like 12 and 15% off. And so people were
    0:14:02 stoked getting 10% off Amazon. I was stoked because I was making a little bit of a profit, but even better,
    0:14:08 I could buy all those Amazon gift cards from people with a credit card. So I spent a million dollars.
    0:14:14 I probably made, you know, 2 million points buying those million dollar gift cards and then a little
    0:14:18 bit of profit on top of that. And then everyone that bought them was like, I’m saving money on Amazon.
    0:14:24 So it was like a total win-win because there was this rare moment where gift cards were selling at
    0:14:31 ridiculous prices. And that’s still true today, maybe not as ridiculous, but just so people don’t
    0:14:36 think, oh, I missed the boat. This is never possible. Anyone that has a credit card, whether it’s Amex or
    0:14:40 Chase, there’s all these parts of the website where it’s like, here are some of the special offers you
    0:14:46 have on your card. And earlier this year, Amex had one where it was spend $200 at Lowe’s,
    0:14:52 get $50 back. I don’t need anything at Lowe’s, but I had that offer on seven different cards.
    0:14:59 So I took my daughters, we went to Lowe’s, we bought seven $200 gift cards to Dick’s Sporting Goods.
    0:15:05 And then we just resold them for like 91 cents on the dollar. But because we were getting 50 off each
    0:15:11 $200 purchase, we were buying them for 75 cents on the dollar. That kind of stuff happens all the time.
    0:15:16 And so anytime I see something that’s extremely on sale, I think, how can I make money?
    0:15:21 So let me hop in here for a second, because I imagine there are some people who are like,
    0:15:27 I’m definitely going to do that, who are listening. And then there are people who may be cut from a
    0:15:33 similar cloth to myself. And this is part of the reason why, before we started recording, I said,
    0:15:38 Chris, let’s get to unraveling the mysteries of the universe. Because I realized,
    0:15:42 much like someone said to me long ago, they said, if you want to understand somebody,
    0:15:48 talk to them about money and talk to them about sex. Like once you get into arbitrage and time and
    0:15:55 value, it kind of opens Pandora’s box to everything. Philosophically speaking, your beliefs about the
    0:16:00 world, that might sound like a grand statement, but here’s where I’m going. There is a religious
    0:16:05 war foot. You guys may have seen it in the news, not talking about the Middle East. I’m talking about
    0:16:11 personal finance, where you have ultra frugality on one end of the extremism, let’s just say,
    0:16:19 super, super reusing cotton balls type stuff. And then you have on the far other end, maybe where
    0:16:23 I’m perhaps a little bit closer, folks who are like, just make more money. Because the upside
    0:16:32 is unlimited, uncapped in a sense, whereas you could only save so much money. But what I’m hoping for
    0:16:38 today is that we’ll explore the whole spectrum. Because much in the way, I’m going to take a lot
    0:16:42 of positions in this conversation. Right now, I’m going to be your defense attorney. And the reason I
    0:16:51 say that is that for you, it’s turned into your sport. It started off as a survival arbitrage mechanism
    0:16:57 to keep up with the Joneses. And then it’s become a professional sport that you play at the highest
    0:17:04 level. Much like if I go to Uzbekistan, which I did long ago, I might try to learn Uzbek. But for most
    0:17:09 people, that’s fucking ridiculous. You’d never want to learn any Uzbek. It’s a total waste of time.
    0:17:15 But that’s my sport. So with all that said, let’s talk about the gold. And then I have some maybe
    0:17:19 opening questions that we can get into. So what’s the story with the Costco gold?
    0:17:24 So Costco sells a tremendous amount of gold. I can’t remember the stats, but it’s got to be on
    0:17:29 the order of hundreds of millions of dollars, I guess, of gold. And it’s kind of funny because
    0:17:33 sometimes you’ll check out at Costco and it’ll be like, do you want this gold bar? It’s $3,300.
    0:17:37 And it’s like, you know, more than anyone would normally spend on groceries at all.
    0:17:44 Now, the crazy thing about Costco is that if you have a Costco executive membership,
    0:17:49 so they have two tiers, $65 and $130. At the executive level, they give you 2% cash back
    0:17:57 on everything you spend at Costco, up to $62,500 a year, which for a normal person is like plenty
    0:17:57 of cash back.
    0:18:01 I think I see where this amount of gold is coming from.
    0:18:08 But when they sell gold, they don’t have a dynamic price. They say today gold is $3,329.99.
    0:18:14 And the gold market changes throughout the day. And so there are times where when you’re at Costco,
    0:18:19 if you look up online, like would buying this gold bar and selling it, you know, what would be the
    0:18:25 margin? And I would say you almost never make money. Costco is not selling gold at a price that you could
    0:18:33 flip it for a profit. But they are giving you 2% back. And very often that 2% back makes up the loss
    0:18:38 you would take reselling it. And you can buy things at Costco with cash, you could buy things at Costco
    0:18:43 with a debit card, and you could buy things at Costco with a credit card. So if you were to buy
    0:18:49 $100,000 of gold, and you didn’t lose money, you could still keep the points you got from that
    0:18:54 transaction. But I’d actually argue that if you time it right, you can also make money on the spread
    0:18:59 because sometimes that spread might be half a percent. And Costco is willing to give you 2% back.
    0:19:01 And so that one and a half percent can be profit.
    0:19:09 Okay. Got it. So the $300,000 plus of gold basically was hitting the upper maximum
    0:19:13 of what you could get in terms of cash back. Yeah.
    0:19:17 When I’m sitting at the checkout counter at Costco, I’m like, okay, gold’s this price. I look at my
    0:19:22 phone and I say, okay, what could I sell this gold for? Okay. I could make a profit selling it for
    0:19:27 getting even points. I could just make a profit selling this gold. Okay. Bring up the Costco
    0:19:34 groceries totals 180 bucks. Could you please add five, which is the limit five $3,500 bars. And they’re
    0:19:42 like, really? Okay. Your total now instead of $180 is like $15,180. And then assuming you have a card
    0:19:48 with the right limit and your bank’s not going to decline a $15,000 transaction, tap to pay. Thank
    0:19:52 you, Apple for the simplicity. And then I literally sell it before I’ve left the store. Like I’m not
    0:19:58 trying to invest in gold. That’s my question. Okay. So the gold is not solid bars sitting in a
    0:20:04 shopping cart because you just be, there’ll just be people hanging outside. You do. Yeah. You get
    0:20:09 five, but I wish I had them here. I have a rack that holds them. But as an example, this is a rack
    0:20:16 from PAMP, which is a Swiss company that just holds bars. So this rack probably holds 20 bars of gold,
    0:20:23 one ounce bars. Hold on. So I guess there are two questions. So do you just basically like keep one
    0:20:28 hand on your concealed carry, which is probably not something you can do in California, but then you
    0:20:35 take like a loop around the store with your shopping cart full of gold and then return it to the store.
    0:20:39 When you say you’ve sold it before you leave the store, what do you mean by that?
    0:20:44 So what I mean is I’ve gone in and I’ve locked in the price. So I did a whole episode, by the way,
    0:20:49 if someone like wants to go really deep, the guy who runs the marketplace, pure collect pure.com,
    0:20:54 it’s a gold marketplace for all kinds of stuff. I did an episode interviewing him just about
    0:20:59 gold and how that works. So I go in, it’s a buying selling marketplace. There’s bids and asks. And I
    0:21:03 say, I’m going to go take one of these things and I’ve locked in the price. So I don’t mean I’ve
    0:21:08 shipped it off, right? I go to the counter, I give them my receipt, I put it in my pocket.
    0:21:14 For people who aren’t familiar, an ounce of gold is like three or four credit cards. And that’s in the
    0:21:20 packaging. It’s even smaller if it wasn’t wrapped. It’s like six SD cards if it’s like, you know,
    0:21:26 unwrapped. So I put it in my pocket. I usually try to do this earlier. So I’m not just like someone’s
    0:21:30 watching me pick up the gold, walk out the door and all that, but I haven’t had any issues.
    0:21:35 And then I go home and I follow their shipping guidelines to drop it off at FedEx. And so it’s
    0:21:39 kind of funny sometimes to go to FedEx and drop a box off knowing there’s like $50,000 of gold in the
    0:21:46 box, but it’s insured. So I’m kind of okay with it. Does it cost you more than your cash back to
    0:21:51 insure it? The marketplace insures it for you. As long as you ship it according to their requirements,
    0:21:57 like double boxed, taped in a certain way. There’s some strict requirements because they don’t use FedEx
    0:22:01 for insurance. Obviously, like FedEx would charge an insane amount of money. So they use like a third
    0:22:08 party insurance company. Okay. All right. Got it. So this podcast is very self-serving for both of us in a
    0:22:15 sense, right? So this is a way that I am able to recruit you to do a lot of heavy lifting on my
    0:22:20 points, right? We’ve discussed this. That’s transparent. And then it’s also a way for you
    0:22:25 to promote what you’re up to, which is fantastic because you’ve been able to take something that
    0:22:33 can be very time consuming and also turn it into a business, which is great. And for people who are
    0:22:38 wondering, because you may not have Chris as a friend who’s willing to do this on your podcast,
    0:22:48 we are going to discuss how you can find low lift approaches or sort of time efficient approaches to
    0:22:54 exploring a lot of this stuff. For instance, there was a website you recommended, Chris. I know we’re
    0:22:58 hopping all over the place, but I had never even heard of it before. I put it in my newsletter and
    0:23:05 I’m blanking on the name. Award tool. Yeah. So could you describe what this is? Because it’s very
    0:23:11 straightforward and it was simply off my radar of awareness. So what is this? Yeah. So if we zoom
    0:23:17 zoom back a while, I think we live in this world where credit card points are easier to get than
    0:23:22 they’ve ever been, right? Like if we go way, way back in history, it’s like they didn’t exist. Then you
    0:23:26 could get one per dollar. And now it’s like, depending on where you purchase, you could get five points
    0:23:30 per dollar. You can get a hundred thousand points when you open a card. And then we were
    0:23:33 in this weird area for a few years where it’s like, well, there’s lots of them, but it’s very
    0:23:39 difficult to use them because to get the most value, you have to know all the kind of Jedi mind
    0:23:44 tricks, if you will. And then a couple of companies came out and said, we’re just going to build tools
    0:23:51 that are as simple as Google flights that make it really easy for you to find ways to get real value
    0:23:57 out of your points. So there’s two sites. There’s probably like five or six. I’ll give the three
    0:24:02 that I like and how they’re slightly different. There’s really two things you might want in this
    0:24:09 world if you’re trying to use your points. One is inspire me and give me the best deal. And one is
    0:24:14 help me find the best way to get from A to B. So award tool, which is the one you talked about,
    0:24:20 I think is better for the person who’s like, I want to go to Japan. I have a few days of availability
    0:24:25 that I could explore. I could go a couple days earlier, a couple days late, but ultimately I
    0:24:31 want to go to Japan. And that’s just award tool.com? Award tool.com. So you could say, hey, I’m going from
    0:24:37 San Francisco to Japan, or you could even say San Francisco to Asia. And I want to go in this window
    0:24:41 and it’ll come back and say, here are the best deals. And you could filter them and say, hey,
    0:24:49 I only want nonstop. I only want to fly in business class, or I only have points with Amex. So don’t show
    0:24:54 me other options. And you get these things where right now from San Francisco, and I just looked
    0:25:02 at Asia, but here’s San Francisco to Tokyo in economy on June 5th, 37,000 points plus $11 in taxes and
    0:25:09 fees. 37,000 points, if you redeem them for Amazon gift cards, might get you, I don’t know, I think
    0:25:18 it’s 0.6 cents. So $222. It is rare that you will find a flight to Japan, even in economy, for $220.
    0:25:24 Yeah, that’s nuts. Okay, cool. That’s the equivalent I was looking for. What are the other tools that you
    0:25:29 would recommend? So the other one that I like is called Points Yeah. And it has this part of the
    0:25:38 website. EAH. Points Yeah. Okay, got it. And you go to the Daydream Explorer feature,
    0:25:45 and they just give you a map of the world. And you say, you know, hey, I want to go to a beach
    0:25:52 in first class from the United States. Take me there. And it’ll be like, oh, well, did you know that if you
    0:25:59 want to go to this place? It’s only this much. So this summer, I could go to Lisbon for 45,000 points,
    0:26:06 but not in coach, in business class. So you want to go to Lisbon in business class for what Amazon
    0:26:11 equivalent would have been like $275. Anyone listening probably knows you’re not finding $275
    0:26:16 business class tickets to Europe in the summer. Yeah. And there it is.
    0:26:21 So I like that from more of a inspire me. It’s like, I don’t know where I want to go. I don’t know when I
    0:26:27 want to go. At the end of the day, I would say the more flexibility you have, the more your points
    0:26:32 will take you way, way further. If you come to me and say, I need to be in Japan, and I need to take
    0:26:38 this one Japan Airlines flight, and I need it to be on this specific day, what can my points get for me?
    0:26:44 Might not be more than you would get just booking the flight on the Amex Chase Capital One, etc. portal.
    0:26:50 So that’s the conversion. You mentioned a few things, right? That kind of underscore what makes this
    0:26:57 whole game attractive to a muggle like me who has not had the inclination, still doesn’t really have
    0:27:04 the inclination to get really deep in the weeds. It’s like $222 flight to Japan, $270 business class
    0:27:10 flight to Europe in the summer. Like, yeah, of course I want to do that. I grew up being super ultra,
    0:27:16 ultra frugal, right? So that hardwiring is still there. So as financial savings catnip,
    0:27:22 that is very, very attractive. I hate wasting money. I still way overeat because I’ll save
    0:27:26 leftovers and stuff because I don’t want to waste food. I mean, I’m still that guy who will pack up
    0:27:33 everything. But this has seemed very complicated. So I’m hoping you can help us uncomplicate it.
    0:27:40 Before we get there, let me give people a snapshot. So you have, through all of your various techniques
    0:27:46 tricks and tricks and this, that, and the other thing, 22.8 million points, something like that.
    0:27:50 And what is my total at the moment?
    0:27:52 You’re at 15.5.
    0:28:00 Yeah. So it’s 15.5 million. Keep in mind, guys, this is for the last 24 years. And I’ve also
    0:28:06 frittered some of it away using MX points to buy stuff on Amazon and so on, which would get me a
    0:28:13 a heavy ruler on the back of the hand from Dr. Chris. But we’ll get to that. Just a few more
    0:28:21 factoids. I have not fact-checked this, so I’m relying on Christopher. But how significant are
    0:28:23 loyalty programs to airlines?
    0:28:29 So there’s a really great video if you want to go deep on this. I’ll give you the kind of high
    0:28:35 level on both loyalty programs to airlines, which is kind of frequent flyer miles. And it’s the
    0:28:41 craziest thing I think I’ve ever come across when understanding business. And it’s that the market
    0:28:49 cap of the major three airlines, American, United, and Delta, meaning the total value of the company,
    0:28:56 they all have a market cap between $6 and $20 billion. The market cap of the loyalty point
    0:29:02 program explicitly, not the airline, but just the subsidiary of it, ranges depending on the airline
    0:29:10 from $22 to $26 billion. So the loyalty programs are worth more than the airline itself. So everything
    0:29:14 that is United that is not the loyalty program is worth negative $12 billion.
    0:29:22 And so there’s this common understanding in this kind of points, miles, airline world that like
    0:29:29 airlines really exist to be effectively banks for their miles and points. And then they just have
    0:29:35 to fly these planes all around the world so that that bank can continue to operate. Because Delta came
    0:29:42 out and said, I think it was a year ago, they said in 2023, 1% of US GDP went through a Delta Amex card.
    0:29:49 Right. So the transaction volume on Delta Amex cards was 1% of GDP, or I think they said just shy
    0:29:54 of 1% of GDP. They didn’t give an exact number. So every time Amex is awarding these Delta miles,
    0:30:00 every time you’re using your chase points to transfer to United, they’re effectively selling those points
    0:30:06 to those banks so that they can give them to the cardholders. And so the business of selling those
    0:30:13 points is massive. And the profit margins of an airline, just the airline part of it are like
    0:30:19 laughably small. I think the average profit per passenger for US airlines on average is $10.
    0:30:26 And I think American Airlines was the bottom. It was the profit per passenger per year on American is $3.40.
    0:30:32 So if you’re wondering why they shill those credit cards so hard over the loudspeakers while you’re trying
    0:30:35 to watch your movie in peace, this is why.
    0:30:43 Yeah. United Airlines sold almost $4 billion worth of miles as part of their business. This is a little
    0:30:48 old data, but back in 2019, it’s probably only gone up from that. And if anyone remembers during the
    0:30:54 pandemic, airlines were hurting. Nobody was traveling. And so in order to survive, they had to mortgage,
    0:31:00 they had to basically raise money and they couldn’t put the airline up. So all three airlines put their
    0:31:05 loyalty programs up. That was the collateral and raised, depending on the airline, like $6 to $10
    0:31:08 billion each using the loyalty program as their collateral.
    0:31:14 Okay. So this is one of the many reasons, right? Hearing facts like this, where I’m like,
    0:31:21 this is a trap. Like if I enter into the labyrinth, there’s a reason why these are so profitable for
    0:31:27 these companies. And it’s not because the person collecting the miles automatically wins, right? It can’t
    0:31:31 be. No. That’s the losing end of the trade for most people.
    0:31:35 They’re hoping for breakage. They’re hoping you were, you get all these miles, you never use them.
    0:31:39 And I think that original models were 60% would get used.
    0:31:46 Or you let them expire as I did in one case, right? Where hilariously, I think I forwarded it to you.
    0:31:54 I got an email from Marriott Bonvoy saying, your points are going to expire. And then it gave a date
    0:32:01 that was months in the past. That was my alert email. I was like, well, chronologically, unless
    0:32:05 you guys have figured out time travel, because I haven’t, it seems like I should have received this
    0:32:06 prior to my points expiring.
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    0:33:29 So Chris, what would you suggest we do in terms of exploring what I should do with my points? And we’re
    0:33:34 always going to bring this back to what people can use. I think people will pick up a lot. We can also
    0:33:40 sprinkle in some crazy point stories, but I think we’ve given enough of a taste of that that we can
    0:33:46 kind of look at the actual nuts and bolts of like, what do you do? I’m looking at this printout and I’m like,
    0:33:50 it makes my head hurt just to look at all these airlines with all the points.
    0:33:54 So we’ll break the landscape into… There’s two obvious buckets that people are going to be
    0:33:59 familiar with. You have airline miles that are linked to a program. So you have some Alaska,
    0:34:07 some American, some Delta, and some United. Four major US carriers. You’ve got hotel points. I’m not
    0:34:12 going to tell you what to do with yours because they all expired. And then you have bank points,
    0:34:18 and I’m going to call them transferable points. And the thing that I really like about transferable
    0:34:24 points just to set the difference in people’s mind and why the kind of street value is higher
    0:34:28 is that American Express… And let me pause for a second just to say by bank.
    0:34:34 American Express, Capital One, Citibank, Wells Fargo now, Chase. Amex will let you move your
    0:34:40 points to 18 different airlines. So you can move your Amex points to Delta. You can move them to Air
    0:34:46 France. You can move them to Air Canada. And so the reason why people love them is when we go back to
    0:34:51 these tools and you’re searching, gosh, I want to find a good deal to Europe. Well, sometimes that good
    0:34:57 deal might be a deal with Air France. Sometimes that good deal might be a deal on United, but it’s even
    0:35:03 better deal if you book it through Air Canada, which is a partner of United. And so when you have the
    0:35:08 flexibility to take your points and put them anywhere, not anywhere, but to 18 different airlines or five
    0:35:14 different hotel programs, it just increases the likelihood that you will find a good deal. So I love
    0:35:19 accumulating transferable points because it just spreads out the surface area of places you can find
    0:35:26 deals. That said, the best value that anyone’s going to find from their points and miles is on this kind of
    0:35:34 aspirational travel, meaning long haul, international business and first class, luxurious five star hotels and
    0:35:43 resorts. Because airlines, while this is a shift, they haven’t fully shifted to the point that a business class
    0:35:50 ticket might cost 10 times the dollars, but it might only cost two times the points. And a really nice luxury
    0:35:56 resort might be 10 times the cost of, you know, the holiday in downtown, but it might only be
    0:36:00 Right. If you’re paying in dollars, three or four times the cost in the number of points you’d need.
    0:36:04 And so that’s where you’re going to get the most value. That doesn’t mean that if you’re someone
    0:36:10 who’s only traveling domestically, you can’t find good value because there are a lot of cases where,
    0:36:14 you know, you’re flying between small airports, you’re flying during the holidays, you’re flying
    0:36:20 last minute, and you’ll see a flight where it’s just astronomically expensive for what it should be.
    0:36:22 And it’s a great deal with points.
    0:36:28 I’m realizing, I guess, a couple of things that I’ll throw out there to act as a stand-in for some
    0:36:33 listeners, right? So number one is that, and I want you to poke holes in this, or it can just be
    0:36:40 fodder for conversation because I’m realizing that our conversation is always, meaning the last handful
    0:36:46 focused on what the hell should I do with all these points, staring at this just makes me feel like a
    0:36:50 sucker playing a sucker’s game or someone with undone homework, and they expire, right? Which is
    0:36:57 ridiculous because it’s engineered. Some of them expire. But I’ve realized that there’s how to use
    0:37:03 the miles, and then there’s how to accumulate them. Now, I have not focused on the accumulate because
    0:37:09 by and large, they seem like games I don’t want to play. And I think what’s going to be in the mind of a lot of
    0:37:16 folks, certainly, why haven’t I done this to date? Time. So the Amex is, let’s just say using the Amex on
    0:37:27 Amazon, it might be a bad trade on the value per point if I assume my time is worth $0. But if it
    0:37:33 takes me an hour to do something, to get a bunch of stuff organized, to find a better value per point,
    0:37:40 it could be a Faustian bargain if my sort of value of time per hour is high enough. So that’s always
    0:37:47 been sort of the crux of the challenge for me. And also, I should say just for people listening, we can
    0:37:54 assume that my hotel points are usable, even though they’ve expired, if that is in any way informative to
    0:38:00 the conversation. And also, I just want to explain one of the motivations for reaching out to you was
    0:38:08 not just how do I use these points, but is there anything crazy I could do with these points? And
    0:38:13 I’m not convinced there is. And there may be things that I can do that seem crazy that are just a poor
    0:38:19 use of points. But I was like, okay, I realize I could use some of this for travel, but I can also
    0:38:24 afford to pay for travel, which doesn’t mean I should pay dollars instead of points if I’m just
    0:38:33 looking at the value per point. But is there something big and nutty I could do? Like one trip
    0:38:44 where I just blow all of these points? Let’s start there because I think the reason why the points game
    0:38:52 is exciting in the first place is that it feels like it’s free. Now, I could poke a hole in that and
    0:38:58 say, if you just used a cashback card the entire time, instead of having 12 million points, you
    0:39:03 probably would have been sitting on $300,000, depending on the card you were using. And if
    0:39:09 someone had done that, they would probably feel very differently about taking $300,000 they’ve saved
    0:39:16 and blowing it with no regard. Whereas if they had 12 million points that in their mind could not fund
    0:39:23 their kids’ education, pay their mortgage, et cetera, why not blow it on some wild vacation or something
    0:39:28 else? So there’s this psychological element of I’ve earned these things. They are not dollars.
    0:39:35 Why not spend them flying Emirates first class, taking a shower in the sky, eating caviar and sipping
    0:39:41 champagne? Like why not do that? Because it’s not like I’m dipping into my kid’s college fund where
    0:39:44 it might feel differently if they had earned cash back the whole time.
    0:39:49 Oh, it would feel totally differently. I wouldn’t even do it necessarily. But those points are so
    0:39:56 constrained that it’s like, okay, if the only place that I can use these is in say travel, it’s like,
    0:40:03 well, they either never get used or they get used, but I can’t apply them to paying off my mortgage or
    0:40:05 paying for my kids’ college tuition. So YOLO.
    0:40:10 Now I would say in the case of Amex, if you were like, my time’s too valuable to play this stupid
    0:40:17 game, I would say two things you could do. One, tell yourself or whoever books your travel to just
    0:40:21 book the travel using the points instead of using the dollars. And it’s not going to take any more work
    0:40:28 to go on Amex’s site and say, New York to LA, business class flight on United, book, check out,
    0:40:33 pay with points instead of dollars. And you’d at least get your one cent. You could open up a
    0:40:39 brokerage account at Schwab or Morgan Stanley and open up one card that’s the Morgan Stanley or the
    0:40:42 Schwab Amex. You could just transfer all your points to your brokerage account.
    0:40:43 What does that do?
    0:40:48 Just turns it into dollars, depending on the card, what the rate is between 0.8 and 1.1 cents. But
    0:40:56 there is a way that’s better than Amazon to just dump them into a bank account where you don’t have
    0:41:02 to think about it and you just have the money. So I will say that is an option. And for people for whom
    0:41:08 that feels like the better path, I would argue that they’d probably have been better off from the start
    0:41:18 just using a cashback card and getting 2.625%, which I think is like a good target cashback and never
    0:41:23 having thought twice about points at all. What’s your current favorite cashback card if you had to
    0:41:23 pick one?
    0:41:32 So US Bank launched this amazing 4% card. You had to put $100,000 in a brokerage account. And then they
    0:41:40 were like, oh, wow, this isn’t profitable. The amount of money that issuers get from swiping cards
    0:41:46 is not 4%. It’s not even 4% before you pull the margin out for everyone along the way. That’s gone.
    0:41:53 Robinhood has a card that’s 3%. But if you start putting too many business transactions on there,
    0:42:00 they have problems. The most scalable platform that I’m aware of for earning cashback at scale
    0:42:07 is the Bank of America, I’d say platform. If you have $100,000 with Bank of America or an Ameril Lynch
    0:42:16 brokerage account, you effectively can earn 2.625% cashback on everything with their unlimited card,
    0:42:21 their travel rewards card, their premium rewards card. And if you have the premium rewards,
    0:42:26 premium rewards elite cards, it bumps up travel and dining spend to 3.5%.
    0:42:32 So everything you spend on travel and dining, 3.5% back. Everything else, 2.625% back.
    0:42:38 Obviously, that assumes that you have the ability to put $100,000 in a brokerage account. You can just
    0:42:44 invest it in US treasuries. You can move over a Roth IRA. You don’t have to have some Merrill Lynch
    0:42:51 broker manage your portfolio. But I would say that is the most scalable thing. I know people with large
    0:42:56 limits can spend lots of money don’t have cards, you know, held up and transactions not post and
    0:43:02 points disappear. That I think is a solution. If you want something even easier, Fidelity has like
    0:43:09 a 2% cashback card. So if you’re not earning 2% back on everything, I would say you’re missing out.
    0:43:15 Everyone, I think if you want the simplest solution for everyone, you should say, am I at all flexible
    0:43:21 enough that I’ll be able to get good use out of these points? And by flexible, that doesn’t mean
    0:43:27 like I’m flexible in every vertical, right? Like you could be flexible that you could book a trip
    0:43:31 last minute. You could be flexible that you have to plan it super far in advance. You can be flexible
    0:43:37 with the destination, but not the dates. You could be flexible with what route you take, whether you
    0:43:42 go nonstop or not. So I’d say if you have any amount of flexibility, I think you could get a ton
    0:43:47 of value. And these tools have made it so much easier. Like five years ago, I’d say, you know,
    0:43:53 it’s tough. Now I’d say, if you were like, I want to go to Europe this summer, we want to book it more
    0:43:59 than a month out. And we’re kind of flexible where we go. You can get incredible value that will make
    0:44:04 a cashback card look like a poor return. But if every time you travel, you’re like, I want to fly on this
    0:44:08 date. I don’t want to change planes and I want to go to this city and I want to book it three months
    0:44:12 out. I don’t want to have to think about it after that. You probably would be better off doing cash
    0:44:20 back the whole time. Okay. So let’s talk about what I should do with this printout that I’m looking at.
    0:44:25 It’s not actually what I’ll do with the printout, but what it represents, which is these various points
    0:44:30 that are scattered across however many. Recognizing that Amex is kind of the 800-pound gorilla,
    0:44:36 right? That’s where the vast majority are sitting. After looking at my full picture,
    0:44:40 we’ll talk about, I guess, a couple of things, right? So for people wondering, we’re going to
    0:44:46 talk about like, what might I do with all this? What do the options look like that pass the sniff test
    0:44:54 by Chris? And then understanding my psychological profiling. And then also, if it could be done again,
    0:45:00 what should I have done? Right? So why don’t you take us into the land of what might be done with
    0:45:06 this stuff and the easiest way to do it? So I looked at all the points and I would say,
    0:45:11 if we focus just on the Amex points, it’s the bulk of everything. It’s a little bit easier to tell a
    0:45:16 story. You got 12 million Amex points. The easiest thing, you could spend them on Amazon. They’d be worth
    0:45:23 $85,000. You could just book flights. They’d be worth $120,000. Can you just repeat this again?
    0:45:25 All right. Use them on Amazon. $85,000.
    0:45:28 $12,085K. All right. Got it.
    0:45:30 I don’t think you should, by the way. Yeah, no.
    0:45:36 You could book travel in the portal or transfer them to bank and brokerage accounts. It’d be around
    0:45:42 $120,000. Just book flights. No problem. If, and I think you do have an Amex business platinum,
    0:45:49 right? You could just book your flights with points in the travel portal. You’re capped at how much you
    0:45:56 can do a year. But if every year you used up to 2.85 million, which would take you about five and a half,
    0:46:07 six years, you’d get $187,000. So more than the $120,000, right? And then if you transferred them
    0:46:15 and booked aspirational things with airlines on long haul international, I think you could get
    0:46:20 reasonably $250,000 to $600,000 of value. Okay.
    0:46:26 So that’s the range. But what should Tim do? Let’s come back to that. So on the low end,
    0:46:31 we have use the Amex points on Amazon, right? Because my credit card’s already attached. It’s
    0:46:40 one click for a checkbox. It’s very easy. That’s taking 12 million plus points and converting it into
    0:46:47 $85,000, roughly a value, right? Now on the very high end, long haul international, we’ve got 600K.
    0:46:50 Or more. I did some quick math just for fun. And I said,
    0:46:53 hey, what are some things I’ve done? Right? I just looked.
    0:46:54 Yeah, great.
    0:47:00 We’ve been to the Conrad, which is a chain within Hilton, the Conrad Bora Bora. An amazing property.
    0:47:06 We’ve been twice now. We’re about to go to the new Waldorf Astoria in Costa Rica.
    0:47:10 So I looked at those two properties. They have tons of availability using Hilton points.
    0:47:16 Amex transfers from Hilton one to two. So you’d actually end up with 24 million Hilton points.
    0:47:20 It would be about 200 nights. So if we’re talking like extreme, what you could do,
    0:47:26 you could transfer all those points over and book 200 nights at a hotel that would normally be $1,500
    0:47:32 to $2,000 a night. Just to give people’s mind, 12 million, what does that mean? Could be 200
    0:47:39 nights at like an incredibly high end, beautiful resort. Like if you wanted to take international
    0:47:45 long haul, like flights to Japan and Europe in business and first class at redemption values,
    0:47:52 I’ve gotten multiple times, not like once in a lifetime, it’d be somewhere between like 130 and
    0:48:02 150 one-way flights. So let’s call it 65 to 75 round trip flights in business class over an ocean.
    0:48:07 Observation question. So observation, I had this like Shawshank Redemption fantasy of sorts,
    0:48:14 to be clear, towards the very end of the movie on the beach. And I was thinking, so one reasonably
    0:48:21 absurd thing that I could do would be like a 200 night writer retreat to Bora Bora. I might end up more
    0:48:27 like Tom Hanks in Castaway. That’d be my fear. But at this crazy, crazy hotel, that’d be one option.
    0:48:33 If I just wanted to YOLO burn the whole thing. The other, I would imagine, tell me if I’m running up against
    0:48:41 restrictions here, but it’s like, if I wanted to take, you said 150 flights, let’s just call it 150 one-way
    0:48:45 flights to say like Japan, something like that.
    0:48:46 Sure. Yeah.
    0:48:52 Okay. Now I guess there are, I’m going to run up against the monthly limits here, but would there be a way for me to
    0:48:57 do one flight to Japan with 150 people, myself included?
    0:49:04 Let’s address the biggest challenge with getting the most out of these points is airlines do not
    0:49:11 release every seat available for use with points. And when they do, sometimes they release them at
    0:49:18 tiered pricing. So there might be two seats available for 80,000 points. And then the next two are 300,000.
    0:49:29 So as an example, this trip we’re taking to Japan next year, Japan Airlines releases two seats on every
    0:49:35 flight when they open the calendar at like 360 days. So even knowing everything I know about the system,
    0:49:41 the most optimal place to put the points to get the deal, we still booked two seats from SFO to Narita and
    0:49:48 two seats from SFO to Narita. So my wife and I are each taking one kid. And then we set some alerts.
    0:49:53 So over the next year, if two seats open on either of those flights, we’ll log in and change them. Like
    0:50:00 the change fee might be $25 on the airline we booked, but we couldn’t even get four seats on the same flight
    0:50:04 playing the game as optimally as we wanted. So the idea that you would get 150 seats.
    0:50:08 stands right now, it’s you and one kid and your wife and one kid on two separate flights.
    0:50:15 Exactly. Now, I would say I probably have 80% confidence that by the time we take off,
    0:50:20 we’re all going to be in business class on one flight. I’m about 80% confident.
    0:50:21 Yeah. Okay.
    0:50:26 So a general rule here, which I’m just going to give, that’ll be probably pretty helpful to anyone
    0:50:31 trying to get the most value out of their points, is the way I would say people that play the game at
    0:50:37 my level do it, is even if you know these dates, no flexibility. One of the great things about
    0:50:43 points is depending on the program, you can book a flight with points and cancel it for no penalty.
    0:50:49 Maybe you pay a $12 fee, a $25, a $50 fee. Depending on the airline, there are different rules. And I
    0:50:54 would encourage you to just search award cancellation rules by airline and you’ll find a list.
    0:51:01 So what I will often do is say, look, we really want to go to destination X. And obviously, we’d love
    0:51:08 nonstop long haul business class. That’s the target. But I don’t see that now. So let me use some of my
    0:51:14 points to book a long haul premium economy flight. And then I will use these tools, award tool, points,
    0:51:19 yeah. Seats.arrow is another one if you’re like a spreadsheet nerd. It’s like a little bit more
    0:51:25 database than user friendly, but it’s really powerful. And I’ll set an alert and say, if two
    0:51:31 seats open up in business class on the direct flight or four seats, send me an alert. And then
    0:51:36 I’ll go book that and cancel the other one. And maybe I have to pay the $12 fee. And so the way most people
    0:51:44 I know do this is they book something that’s good enough, but not optimal, set an alert, and almost
    0:51:50 always end up with something better. To the point that we’ve been at the airport, like check in four
    0:51:57 hours before our flight from Paris to London back to San Francisco, alert pops up immediately four
    0:52:04 hours before departure, cancel that flight, book another flight that’s Paris direct. Now you might
    0:52:10 not like that last minute. I don’t know exactly if I’m going to take the flight I planned on, but within
    0:52:15 two weeks of departure, all kinds of stuff happens. You can get on Lufthansa first class, you can get
    0:52:21 on direct flights. So I would say book something that’s good enough. Points are often refundable and
    0:52:26 make it really easy to have speculative bookings. And then you get on something that said, you’re never
    0:52:33 gonna get 150 seats on the plane. So, you know, the best version of that would be pick a day and buy
    0:52:38 tickets for 150 friends to go somewhere, but no one’s really going to be going to the same place.
    0:52:44 Asia. We’ll meet up in Tokyo. We’re all flying to Asia. Ooh, Laos. Sorry, pal. You’re gonna figure
    0:52:53 it out. So it seems like then for the bulk of my points that are on Amex, long haul, I could go to
    0:53:01 the Amex website, see if I can use points for my already pending international travel, right? Or whatever
    0:53:06 type of travel I might want to add in to use points. Although I think I’m at this point kind
    0:53:14 of disinclined to do that. My sequence would be find something like award tool and say, I’m going on
    0:53:19 this trip. Let me search it on award tool. Can I use my points? Because chances are you’re going to get
    0:53:26 two to five cents per point on a good award redemption. Nothing on award tool or any of the
    0:53:30 tools you end up liking. Nothing on award tool. Great. I’m going to go to the Amex travel portal and
    0:53:36 I will book it with my points. Because you have an Amex business platinum, if you’re booking it in
    0:53:42 business class or with whichever single airline you choose, like Amex lets you pick one airline for your
    0:53:48 annual airline credits, whichever one you pick, you can book an economy also. You book it with points.
    0:53:53 They’ll give you 35% of the points you spend back as a refund. It’s a perk of the business platinum card
    0:54:01 and you’ll effectively get 1.54 cents per point. So I would tell you, my guess is that if you’re not
    0:54:10 that flexible with your travel, that you will one in probably somewhere between five and 10 times,
    0:54:16 find a great deal with your points. And the other four out of five, nine out of 10 times,
    0:54:21 you won’t. And then over the long haul, you’ll get a blended rate of your points of probably like
    0:54:28 somewhere between like 1.7 and two cents. Cause that one time you might get five cents. And then
    0:54:32 the other times you’ll get one and a half cents. And over the course of the next five years, you’ll
    0:54:36 burn through all your points. You’ll get twice to three times as much value as you would have using
    0:54:41 Amazon. And hopefully whoever’s helping manage your travel could just like have this principle of
    0:54:45 search for points. Don’t find it. Use points on Amex. Doesn’t work. Pay cash.
    0:54:52 And also I should point out to folks a few things. Number one, that I do have people who help with
    0:54:58 travel. So I could very easily have an assistant do this. And I have still do for people wondering,
    0:55:05 you know, virtual assistants in the Philippines and so on, that this is going to become very different.
    0:55:10 I would say even in the next 12 months, right? I’ve already invested in companies that are applying
    0:55:19 AI specifically to the travel vertical. Most people will be able to use AI agents of some type for a lot
    0:55:23 of this stuff. I would have to imagine within the next two years, it could come a lot faster.
    0:55:31 So having an idea of the process, I think will prove very helpful. So we got a word tool, Amex. So here
    0:55:38 are my two questions. I’ve got points on Alaska, American Airlines, Delta, Emirates, TAP, Portugal,
    0:55:47 etc. Is there an easy way for me to just use those for anything? Like zero those out? What is the
    0:55:54 lowest, lightest lift? I guess low makes it a harder lift, but you get the idea. Lightest lift
    0:55:59 in terms of using those? Or is it, you know what? Like, hey, look, you’re never going to use those
    0:56:07 for anything. Just accept that those are basically sunk costs. They’re trying to pull you into the
    0:56:12 game of accumulating points. And you, Tim Ferriss, don’t need to think about it. Or is there a tool
    0:56:17 where it’s just like, hey, I’m never going to use these for anything. If I can just trade them in for
    0:56:21 a fucking box of chocolates and it only takes me 60 seconds, I’ll take the box of chocolates.
    0:56:22 Is there anything to be done with these?
    0:56:28 I would say the same principle applies, right? If you look at United, you have United, Delta,
    0:56:32 American, American and Alaska are both part of the One World Alliance. Delta is part of the Sky Team
    0:56:38 Alliance and United is part of the Star Alliance. Those cover almost, I don’t know if I had to guess,
    0:56:43 like 90% of all long haul flights you would ever take in your life. And so if whoever’s looking to
    0:56:49 book your travel, you’re like, oh, you want to go to Japan? Way better than any other redemption is
    0:56:54 just, okay, well, United flies nonstop to Japan, depending on what city you’re in. So does Delta and
    0:57:01 American, you’re going to get at least probably one cent of value from each of those points,
    0:57:06 even if you book it unoptimally. United, a great deal to Japan might be 80,000 points,
    0:57:13 but you might also find it for 200,000. But if 200,000 points saves you $8,000, like could you do
    0:57:18 better? Yeah. But I’d rather use that, do that five times, save 40 grand or something, you know,
    0:57:26 like it’s still a good deal. So the same rule applies, which is, I would say when you’re booking
    0:57:32 a trip, go through that same sequence, a lot of these tools, like award tool, will show you United,
    0:57:36 will show you Delta and American. They’re not just showing you what you can do with your Amex points.
    0:57:42 And I would say with the caveat that because there’s no good alternative, right? With Amex,
    0:57:48 you can always use those points to just book any flight on any airline at least one cent.
    0:57:54 So like there’s no point in cashing them out for a box of chocolates. On United, you can only use
    0:58:00 them to book, you know, United and their partners flights. But the flip side is that there is always
    0:58:06 a price. Even if there are one last seat, they will still sell it to you with points. It might be a lot
    0:58:12 of points, but you could still use it for that flight. And so I would be blown away if over the next three
    0:58:19 years, you don’t take at least one flight that is on each of those airlines or their partner.
    0:58:19 Oh, for sure.
    0:58:25 And so the good news is with United, if you want to book five seats in business class to Japan,
    0:58:28 it’s going to be easier to find five seats. It’s not going to be as good of a deal.
    0:58:33 But you know what? If otherwise you’re not going to use them, why not?
    0:58:37 Yeah. Also deal. There’s like the micro deal and then the macro deal.
    0:58:42 Sometimes it just feels good to take a free trip. Who cares if it was a good deal? You went on a trip,
    0:58:42 you weren’t going to take otherwise.
    0:58:47 If it’s a good deal because you have five people flying to the same destination and you know it’s
    0:58:51 guaranteed versus like we’re going to be scattered to the wind and then have to find one another
    0:58:56 like Lord of the Rings or something, then fantastic. Psychologically, that’s also a good deal.
    0:59:05 Are there any options? And I think the answer is no, but outside of travel that are interesting
    0:59:10 in terms of using points. Like let’s just say hypothetically, I was like, you know what?
    0:59:15 Decided I’m going to stay in the US for the next three years. And maybe I’ll stay in Austin for the
    0:59:22 next three years straight. I’m tired of traveling. Are there any uses of these points? What are the
    0:59:26 best options of the worst options? If it might be the way to word it.
    0:59:30 I just looked and they shut down. And so I don’t know if there’s going to be an alternative,
    0:59:39 but there is a company that used to exist called miles for migrants that basically you hand over
    0:59:43 your miles and they help like refugees relocate around the world using your miles.
    0:59:44 Okay. That’s interesting.
    0:59:50 It looks like they have a, it’s with sad hearts. We share this news. So there might be some ways to
    0:59:53 use them for like someone else, something like that.
    0:59:54 Yeah. That’s interesting.
    0:59:59 That’s one, it’s a very charitable cause. It provides no value to you. I don’t even think
    1:00:03 you get the tax write-off, but you’re helping people relocate with miles you don’t need.
    1:00:07 But here’s the thing, like I donate a lot of my stuff because if I go and I look at my,
    1:00:11 you and I both know I have no fashion sense. So it’s like, if I go upstairs and I’ve got a lot
    1:00:17 of extra clothing, I’m like from one to 10, how much value am I driving from like this shirt?
    1:00:22 It’s kind of a very left-brained Tim Murray condo version. So instead of sparking joy,
    1:00:25 I’m just like from one to 10, how much value am I getting out of the shirt?
    1:00:29 Haven’t worn it in four months. That’s like a one or a two, a max. If I gave this to Goodwill,
    1:00:33 somebody would get like a seven or eight or more out of it if they really need it, maybe a 10.
    1:00:40 Like that’s just a better use of this thing, like in the world. So for me, I could see actually
    1:00:42 doing something like that with points.
    1:00:48 If you found a charity that you cared about and said, Hey, I’ve got all these points. Can I just
    1:00:53 help you out? There’s a listener of our podcast and he reached out to me and we talked and he runs a few
    1:00:58 shelters around the world for women that are suffering from domestic violence and all kinds of stuff and
    1:01:04 human trafficking. And he’s like, I use all my points just for the business. Like all the points
    1:01:10 his company earns, he uses to book trips for people, for refugees, all this kind of stuff who have a lot
    1:01:15 more flexibility. So there’s a way that I’m sure someone listening could reach out and be like,
    1:01:18 Hey, we could help put these to use if you don’t want them.
    1:01:20 I’m going to get so many fake.
    1:01:22 Oh, for sure.
    1:01:25 Scammers asking for points, but yes.
    1:01:26 Tim, give me your points.
    1:01:32 But I would say the easier solution is just decide where you want to give, give with your dollars.
    1:01:36 And whenever you’re taking a trip, tell whoever’s booking your travel. And this applies to anyone
    1:01:40 listening. Just go look. What would it cost on United? Let’s just book it with United this time.
    1:01:46 And it’s often great deals. Like we’re going to Cabo and it was a great deal to use points,
    1:01:50 especially because we weren’t sure which day we wanted to come back. So we just booked it for both
    1:01:56 days and you can cancel with no penalty. So even if it’s not a great deal, just start cranking through
    1:02:01 them. You don’t have any, but just in case anyone’s in Austin, one of the best uses of chase points
    1:02:07 is transferring them to Hyatt because Hyatt just is one of the hotel groups that just continues to
    1:02:13 deliver great value. And there’s like a Miraval wellness resort right outside of Austin.
    1:02:17 It’s like all inclusive and you can use your Hyatt points there. You don’t have anything that would
    1:02:23 get you Hyatt points. So it’s not relevant to you, but you know, there are a lot of domestic ways that
    1:02:28 you could use your points, even if you’re not leaving the U S. So let’s look at a situation
    1:02:33 on my spreadsheet here, which is, and let’s pretend the numbers are bigger than they are.
    1:02:39 So I have points on Emirates skywards and I have points on tap air Portugal. The numbers are not as
    1:02:47 big as the other airlines, but let’s pretend that these were more miles because I’m bringing these up
    1:02:54 as you can guess, because they’re both expiring this year. What can people do if they’re like,
    1:03:02 oh shit, I’ve got three to six months, maybe it’s a year before these things expire. I do not
    1:03:09 have any need, maybe no desire to take like an emergency trip to fill in the blank location.
    1:03:14 Is there anything to be done or is it just like, ah, you son of a bitch. You got me.
    1:03:19 There’s multiple things. So most of the programs in the U S now don’t expire. If you have the credit
    1:03:23 card with a company you earn points in, usually the credit card points don’t expire, but a lot of
    1:03:29 programs do. And I’d say there’s two versions of expiration. There’s a couple airlines, Japan
    1:03:34 airlines, ANA, where it’s truly like three years and they’re gone, nothing you can do. And then there
    1:03:39 are a bunch where it’s like, I think American airlines, if you have no activity for two years,
    1:03:46 they expire. And so in the case of airlines, where if there’s no activity, they expire.
    1:03:50 Loyalty rewards. Sometimes the stick is better than the carrot.
    1:03:56 I have in the past with American, I’ve donated a thousand miles. That’s activity that kicks you
    1:04:00 another two years down the road. You can buy a magazine with your miles, kick the can two years
    1:04:05 down the road. Emirates, for example, lets you transfer your Emirates points to Marriott.
    1:04:09 So funny enough, it’s like, you’ve got Marriott points, they need some activity or they’re going
    1:04:13 to expire. You have Emirates points. Maybe you could transfer all your Emirates points to Marriott,
    1:04:18 which you’re probably more likely to find a hotel that you could use to book with Marriott points
    1:04:26 and cash out your Emirates balance. With Tap Air Portugal, you’ve got an orphaned 6,500 miles,
    1:04:33 probably not even enough to book really anything. I honestly wouldn’t feel too guilty just letting
    1:04:40 them expire. The thing that I would note in the future for someone listening is Tap Air Portugal
    1:04:47 is a part of, I believe it’s Star Alliance. Yeah, Star Alliance. Whenever you fly on Tap,
    1:04:52 you should just put in your United number, right? Try not to overcomplicate things. You’re flying on
    1:04:58 Air France, put in your Delta number. Do I think Delta points are the best ever? No. And if you want to
    1:05:04 play this game at a crazy level and have six-figure balances and 25 airlines, great. But when you’re
    1:05:12 getting started, if you have Delta, American, or Alaska, and United, any foreign flights, credit there.
    1:05:16 And then you don’t have to worry about having these little balances all over the world in random
    1:05:18 airlines. Yeah, that’s a good point.
    1:05:26 But at 6,000 points, I don’t care. At Emirates, if you thought one day you’d use them, great.
    1:05:31 Otherwise, I’d transfer them to Marriott. I will say there’s a strange reason why I ended up with
    1:05:38 25,000 Aegean air miles, which is a Greek airline part of Star Alliance. And I was like, what do I do
    1:05:43 with these miles? I’m not going to go to Greece. But Aegean Airlines is part of Star Alliance. So I just
    1:05:49 use them to book a flight from San Francisco to Denver on United. Now, 6,000 is not enough to do that.
    1:05:53 So I wouldn’t even worry about it. But if you had… And Emirates is not part of
    1:06:00 any of the major alliances. They have some partners. But because they have the escape valve of transferring
    1:06:04 them to Marriott, I would just be done. But if you had some Air France miles, you could probably use
    1:06:09 them even if you weren’t going to France to book a Delta flight. Or if you had British Airways to book
    1:06:14 an American flight or something like that. That makes a whole lot of sense. All right. Where should we go
    1:06:19 from here? I mean, I’m tempted to sprinkle in some crazy point stories, but we could all
    1:06:26 also go somewhere else, right? Because it seems like the answer is use these for flights that are
    1:06:31 coming up. They don’t expire. There’s definitely part of me that’s like, God, it’s just, it’s not
    1:06:38 very inspiring. But I certainly could do it. That’s the best value per point is to use a word tool.
    1:06:44 And then if that fails, Amex travel portal. What if we did it this way? I said the best deals are with
    1:06:51 the ultimate flexibility. So you could say, hey, just blow my mind. Make me feel like I got so much
    1:06:58 value out of this. What could we do? What could we do that’s really awesome? Block off a week and say,
    1:07:02 this week, I’m just going to blow it out of the water and I’m going to do something awesome.
    1:07:04 And I don’t know what that’s going to be. I don’t know where it’s going to be.
    1:07:10 And you go to one of these tools and you say, where can I go this week? And I think you could
    1:07:16 have a good time anywhere. So for example, seats.aero, one of the cool things they have is they have this
    1:07:23 tool that’s like the ANA first class finder and the Lufthansa first class and the JAL first class finder.
    1:07:29 So you could say Lufthansa first class. Well, for anyone who’s interested, the San Francisco to
    1:07:36 Frankfurt flight today, you can book using United miles in first class for 165,000 points.
    1:07:41 Now, one of the best things about Lufthansa first class, and I’ve not been able to fly it,
    1:07:45 is that in Frankfurt, they have their own private first class terminal. It’s separate from the other
    1:07:50 terminal. It’s known for if you go take a bath there, they give you these rubber ducks that you
    1:07:55 can post on the internet to show people that you flew first class on Lufthansa. But you could
    1:08:01 basically just schedule a, I’m going to take an amazing trip. I’m going to go somewhere awesome
    1:08:08 and just see where that leads you. And so we’ve done this a handful of times. And we ended up at this
    1:08:16 amazing resort in Mallorca last year called Cap Rocat. It’s a small luxury hotel of the world. It’s built
    1:08:21 in an old fortress. If you just search for it, you’re like, wow, it looks beautiful. If you want
    1:08:26 to go in the summer, it’s like 2,000 to 5,000 points a night. And we’re like, wow, Hilton has
    1:08:32 five nights here. We had five free Hilton night certificates. We found some points to get ourselves
    1:08:37 to Europe. I think one interesting thing for people to consider, we live in the Bay Area. We wanted to go
    1:08:43 to Mallorca. If you just search for a flight from San Francisco to Mallorca, it’s going to be a lot
    1:08:48 harder to find a good deal. So instead, we searched for San Francisco to Europe. We ended up getting a
    1:08:55 flight to Paris. And then we just bought a $79 ticket from Paris to Mallorca. And so consider the fact
    1:09:00 that you could buy really cheap flights at the beginning or end of your trip. And your points
    1:09:05 are going to get you on these long haul routes. So we ended up having like a $20,000 vacation.
    1:09:09 We didn’t even realize when we booked it that we were flying to Paris during the Olympics.
    1:09:14 So we ended up staying there for two days and going to the Olympics. And we did the whole thing
    1:09:22 on points. It was like $20,000 saved, not $20,000 of value because it was like actually saved over if
    1:09:27 we had paid cash. So it was amazing. Yeah. All right. I like that idea.
    1:09:33 I would challenge, give me a week of your time and I will come back with a, Tim is going to this place
    1:09:41 in this amazing deal. And, you know, he’s going to stay at this incredible property and just unwind for a week
    1:09:45 and explore whatever part of the world we send him to.
    1:09:47 That kind of thing.
    1:09:52 Sierra Leone, Four Seasons. Here I come. So what was the name of that place?
    1:09:53 Cap-Rocat.
    1:09:54 Cap-Rocat.
    1:09:55 Beautiful hotel.
    1:09:58 Sounds like a Russian prison drug. I like it.
    1:10:03 I don’t know what Mallorca is like in October, but right now you can go for a week or two in
    1:10:08 October. Obviously, I know summer is probably the prime time, but I think when you start to look at
    1:10:13 shoulder seasons and last minute stuff, you could just get crazy, crazy deals.
    1:10:18 Shoulder seasons means right outside of the prime season, like to either side of it.
    1:10:25 Yeah. So we’re going to Costa Rica in June, which is not, you know, the height of rainy season, but it’s
    1:10:31 certainly not like the most perfect time to go to Costa Rica. And it’s not necessary. I think we’re
    1:10:36 going to hit Japan. You know, obviously cherry blossom season is flexible, but like, I think we’re going to
    1:10:43 hit Japan in prime time next year. And so you don’t have to wait for shoulder season, but there’s just so
    1:10:48 many better options. I think we mentioned all these tools before, but when it comes to hotels,
    1:10:53 a lot of these tools also have the same thing for hotels. So you can go switch from the flight page
    1:10:59 to the hotel page. Seats.arrow has a sister site called Rooms.arrow. And you can literally be like,
    1:11:05 find me a small luxury hotel in the world that has five nights available June 25th. Where am I going?
    1:11:12 Now, is the dot arrow like a wink, wink insider thing in the travel world? Or is that just an indication
    1:11:17 of the person who made this spreadsheet heavy website is the same person who should not be in charge of
    1:11:24 branding? I know the guy behind it’s an engineer. And I think it was like, what’d be a cool, easy name?
    1:11:32 Seats.arrow. Okay. Easy domain, short word. Arrow spelled like an arrow. A-R-R-O. Oh, sorry. A-E-R-O.
    1:11:41 Seats.arrow. Oh, Jesus. See, there’s the problem. There’s the problem. I got it. Dot arrow. A-E-R-O.
    1:11:46 So I am absolutely not the only person who immediately went to arrow. A-R-R-O.
    1:11:53 I’m very glad we clarified that. Show notes would have been messy. Okay. So I want to explore a
    1:11:59 couple of things. Number one is points gone wrong. In other words, where you did something and you’re
    1:12:05 like, fucking A, that was just such a waste of life energy, right? There must be some examples of where
    1:12:10 this didn’t work out, right? Or where you had a practice and you were like, at the end of the day,
    1:12:17 isn’t worth it. Now, I have to bust your balls about this because it’s just so funny. I’ve heard
    1:12:22 you tell stories of comparison shopping for fruit at the grocery store where you will drive from
    1:12:26 one grocery store to another to save something like, correct me if I’m getting this wrong,
    1:12:33 but like two or three bucks on berries, something like that. But I’m wondering even for you, if there’s
    1:12:39 been an example where there’s like a practice or an attempt and you’re like, okay, that really didn’t
    1:12:46 work out. That was just way more headache or way more time than ended up being worth it, right? The
    1:12:50 juice wasn’t worth the squeeze. How often do you feel that way? And can you give an example?
    1:12:55 I think the, I don’t know, I’ll call it the optimizer’s curse, but like that is the challenge
    1:13:02 that I have learned to get better at over the last year or two or three, which is take the berries
    1:13:09 example. I think I’m probably more likely to like look online, be like, should I order my groceries from
    1:13:14 Amazon Fresh or Whole Foods? And like, which one’s cheaper than necessarily drive store to store?
    1:13:21 But I’ll credit Ramit Sethi for these money rules where it’s like, okay, for groceries, we stop caring. Like it
    1:13:28 doesn’t matter. Now, does that mean that when I go to Costco to buy berries and I might see like blueberries
    1:13:34 are like twice the normal price, maybe we just buy strawberries instead, you know? And we don’t like, I’m not
    1:13:39 going to not buy berries if they’re expensive, but I might pick the berry that’s the better deal this week.
    1:13:45 But I’m not going to not do it and I’m not going to drive to another grocery store to get $15,000 worth
    1:13:50 of gold bars with my, with my parking basement strawberries.
    1:13:56 The transaction would be $15,000 in like 12 or $15,014. But I’ve had to get a lot better at this
    1:14:02 because there are times where I could spend three hours trying to find a flight deal and like figure
    1:14:07 out the most optimal way to do it only to be like, oh, we’re not even going to take this trip. You know,
    1:14:12 like my wife sometimes asked me, she’s like, I was like, Hey, which flight should we take for this
    1:14:17 trip? And then she’s like, I’m okay answering that question, but why do I have a 47 row spreadsheet
    1:14:24 as like the source of this information? And so for me, part of it is sport. Like we talked about,
    1:14:29 part of it is figuring out like, at what level do we stop caring? So it’s like when I was early to this
    1:14:32 game, it’s like, if I’m going to save $20, I’ll stop caring. Maybe now that threshold’s at a hundred
    1:14:37 dollars, maybe for some people it’s at a thousand or, you know, even higher. So I’ve gotten better
    1:14:42 at, is this a thing I want to optimize? Or is this a thing where I’m just going to buy the flight? Like
    1:14:47 I got to go to this conference in San Diego. Flights aren’t that expensive. Let’s just buy it. For
    1:14:52 anyone thinking that way. And this is also good for you. There’s this great browser extension called
    1:14:58 points path, which just layers on Google flights points path. Okay. And then they have an opinion.
    1:15:03 They’re like, this is a good deal with points. This is a good deal with cash. So you’re like
    1:15:07 looking on Google flights to go to San Diego. And it’s like, Hey, actually just go transfer,
    1:15:13 go use United points. Don’t buy this one. Oh, this is a bad deal. It’s like even easier than these other
    1:15:18 tools. Cause it lives where you’re already searching. Now in some times I’m like, let’s just book it,
    1:15:25 be done. I don’t want to spend my afternoon on saving $5 or $20 or even $50. I kind of do a $50,
    1:15:34 but I should not. So I think that’s it. Sometimes this stuff goes wrong and wrong is a stretch, but
    1:15:39 I make mistakes that I talk about not making all the time. I had this woman, Devin Gimbel,
    1:15:44 who has a podcast called point me to first class on. And we talked about like the points journey and like
    1:15:48 you start off and it’s like, so great. You’re like, I use my points at Amazon. This is amazing.
    1:15:53 And it feels like points are amazing. And then you start to learn more. And this is,
    1:15:56 I think it’s the Dunning-Kruger effect. It’s like, now that I know a little more,
    1:16:01 oh man, like I’ve been doing it wrong the whole time. You feel terrible. And then you start to
    1:16:04 learn and you’re like, now I’m doing great again. But there are going to be a lot of people that
    1:16:10 listen to this conversation right now. And they’re like, now I know more. Now I feel worse about what
    1:16:15 I’m doing. There is another side to that. Like the, the Valley of despair where we’ll get past it or,
    1:16:18 you know, listen to that conversation I had with her and that would help.
    1:16:20 Wait, the value of despair?
    1:16:21 Value of despair.
    1:16:27 Oh, I like both. Yeah. That’s the, uh, like the trough of sorrow in.
    1:16:32 Yes. Yeah. I think there’s like dozens of names of, of what it means to learn more and then not yet
    1:16:38 master it and all that. So I think to where you were going, I have made mistakes. I’ve booked flights
    1:16:43 that were non-cancelable and then tried to cancel them and got no refund. Like I’ve booked trips we
    1:16:48 never needed to take. I’ve booked backup flights and forgot to cancel them and lost points. Like,
    1:16:53 you know, make tons of mistakes doing all this. That’s just how we learn. And even once you know
    1:16:58 the things you do it wrong, but the value of everything I’ve gotten out of it has far exceeded
    1:17:04 those mistakes. And I’m okay with making those mistakes. And I’ve just learned to say, is this the
    1:17:12 giant trip of the year where we can save $10,000? Or is this the, I need to go to this place for a
    1:17:16 meeting and it’s not worth my time? And that changes, right? Like earlier in your career,
    1:17:23 it might always be worth your time. Yeah, definitely. I mean, yeah, back in the day,
    1:17:28 I mean, when I first moved to Silicon Valley, I don’t know if I ever told you this when I very first
    1:17:37 moved, it was 2000, couldn’t find an apartment, bought a standby ticket to, I was just waiting for
    1:17:44 San Francisco or San Jose. I wore my one suit back when I thought I needed a suit to do like job
    1:17:53 interviews in Silicon Valley and ended up staying at a kickboxing gym. This was Fairtex gym. And I
    1:18:00 lived on a bunk bed with one of the Thai guys up in basically the attic. And I would like wash my clothing
    1:18:07 in the sink. And so I was definitely looking for any cost savings that I could find in any capacity
    1:18:12 whatsoever. And like you said, the threshold has just changed over time. And how I think about my
    1:18:17 time has changed over time. But I’ll talk about another optimizer’s curse actually, because I don’t
    1:18:23 think this gets as much airtime, or at least I haven’t heard very many people talk about it. So there’s
    1:18:31 the curse of like over optimizing deals slash frugality. But then there’s the curse of over
    1:18:40 optimizing efficiency, where people come to value their time so highly that any wasted minute causes
    1:18:45 tremendous psychological anguish. Do you know what I mean? Like if they have to wait for something for
    1:18:54 five minutes, it bothers them to such an extent, maybe even after the fact that just like the
    1:18:59 sort of frugality and excess kind of becomes the opposite of what you were looking for, which is
    1:19:04 this like psychological peace, perhaps, or quality of life. The same thing is true with people who
    1:19:10 feel like they have more money than time, or that their time is incredibly, incredibly valuable.
    1:19:15 Like there is a point where it starts to hurt you and not help you. Does that make sense?
    1:19:16 Yeah.
    1:19:23 It’s like, so finding that Goldilocks is something I think about a lot. Because if you read the four
    1:19:28 hour workweek, whatever, yes, like there are guidelines for people who have perhaps not ever tried to
    1:19:34 objectively value their time for looking at annual income and cutting this, this, and this to determine
    1:19:39 your kind of hourly rate per se, right? The value of an hour of time. But when you take that
    1:19:45 and apply it to everything and start to really ratchet up your perceived value of time, it can
    1:19:52 actually create a lot of anxiety, which I imagine the sort of hyper frugality side can as well.
    1:19:56 Right? So like they share more in common than I think people might realize.
    1:20:03 I think about this all the time. The fact that it is sport makes it easier for me to justify
    1:20:09 spending an hour going down a rabbit hole because not only do I kind of enjoy the process, but I can also,
    1:20:13 I have a podcast. I can share the process with other people and then they can skirt some of the
    1:20:19 process by not making the mistakes I do. On the flip side, I often think about what is my time worth?
    1:20:24 I get requests for people to, you know, Hey, could you consult on this thing? And I’m like,
    1:20:29 it’s just, I got other stuff to do. And I’m like, well, if I said no to a consulting call for $250,
    1:20:36 then like my time must be worth $250. Do I want to, you know, lay in bed and watch this movie?
    1:20:43 It’s $250 to watch a movie. Somehow I’ve been able to just be like, nope. And I just ignore it all.
    1:20:47 But I imagine there are people that think about that and can’t stop thinking about it.
    1:20:54 And my only advice is to just try to not calculate every little thing because it’s impossible.
    1:21:00 And think about maybe your nine to five time. Think about your work hours of whether they’re
    1:21:06 most efficiently used. But in free time, I try to ignore the value of time. It’s like,
    1:21:09 does it cost me a thousand dollars an hour to play with my kids? Like, I don’t,
    1:21:13 that’s just a ridiculous thing. I’m not even going to entertain.
    1:21:18 Where are the robots when you need them? Don’t worry. They’re coming. Soft hands,
    1:21:21 soft hands. Don’t be the first of a hundred parents to test them out.
    1:21:27 So looking at what I’ve done, I also want to ask you about the future of travel. So I’ll just plant
    1:21:31 that seed. Like what you think this space is going to look like in the next handful of years
    1:21:37 or what innovations you’d like to see. What could I have done in the beginning? What would you have done
    1:21:43 differently looking at what I’ve accumulated? So I tried to model out what you could have done
    1:21:50 and what the impact would have been. And, you know, my rough answer, and I built this whole,
    1:21:55 I don’t know, this optimizers tool, which is like, you could basically put in all how much you spend
    1:22:00 and you could check off like which cards you have and see other cards and see how much better it would
    1:22:08 be. If you had other ones, the short answer is almost everyone is optimal with two things,
    1:22:15 a card that gives them elevated earning on the things that they spend the most on and a card
    1:22:25 that gives them 2% or 2x points on everything else. Like that is the optimal solution. And so in the case
    1:22:31 of the Amex Platinum card, which I have multiple of, you’re getting one point on everything and five
    1:22:38 points on flights specifically booked with the airline. And so not a great card for anything other
    1:22:42 than flights booked with airlines, but getting five points on flights booked with airlines. Excellent.
    1:22:49 But if you figure 90% of the spend you put on that card was not a flight booked with an airline.
    1:22:51 It’s advertising.
    1:22:51 Yeah.
    1:22:52 For companies.
    1:22:57 Advertising. I would say for your specific case, it’s like, well, the Amex Business Gold card
    1:23:05 gives you 4x points on advertising spend up to $150,000 a year. But like, you’d be much better
    1:23:10 off getting 4x than 1x on ad spend. Yeah, it’s much more than I put on travel. I mean,
    1:23:13 by 10x, 20x, 50x. Yeah.
    1:23:18 If you took a card like Capital One has the Venture and the Venture X card, and on the business side,
    1:23:24 they have the Venture X business, which is just 2x on everything. There’s no games to play. It’s not,
    1:23:28 you know, which, what do I use for this? You’d get 2x on everything. You would have probably been a lot
    1:23:35 better off. Because you were getting 5x on flights, but 1x on everything else. The Amex Business Platinum
    1:23:41 does 1.5x on purchases over $5,000. So maybe you were getting 1.5x on a lot of those things for
    1:23:44 business. But you could have just gotten 2x on everything. It probably would have simplified your
    1:23:50 life. And then you could have picked a card, whether it’s personal, I’ll focus personal use case, which is
    1:23:58 like Chase Sapphire Reserve card is 3x on travel and dining. The Amex Gold card is 4x on dining and
    1:24:04 groceries. I don’t want to go down every card under the sun. But there are cards that are targeting
    1:24:09 people who spend in categories that are pretty common, like travel and dining are two of the biggest ones
    1:24:18 where cards reward you. So I think the average person is best off with a card that earns 3 to 4 points on
    1:24:25 the categories they spend the most on, and a card that earns 2 on everything else. And whether that’s 2 points
    1:24:32 or 2% cash back, kind of is up to you. Like, do you want to play the game and try to get the most out of
    1:24:37 it and take all these aspirational trips? Or do you want to just put cash in the bank and not worry about
    1:24:42 it? And that doesn’t mean you can’t get some of the value. If we loop back to one example I just shared,
    1:24:49 the Caprocot Hotel. Beautiful hotel. It was 120,000 Hilton points per night. Hilton points, when I booked
    1:24:57 the hotel, were on sale for half a cent each. So there’s this crazy arbitrage that required no playing
    1:25:05 the points game, which was a night at the hotel was like $3,000 or 120,000 points. But on the website,
    1:25:10 the same day, you could just buy 120,000 points for $600. So someone who’d been playing the cashback
    1:25:18 game their whole life could just go to the Hilton website, buy 120,000 points for $600, book the $3,000
    1:25:25 room for 120,000 points, and get effectively the same elevated value that I got from playing the points
    1:25:29 game without ever playing the points game. Yeah. That was on the same website?
    1:25:35 So, I mean, that was just on Hilton.com. Hilton points are notorious for going on sale all the
    1:25:41 time. I will say you can’t buy Chase points. You can’t buy Amex points. Airlines points go on sale
    1:25:48 from time to time. So there are places where you could buy points from airlines if you see an amazing
    1:25:52 deal. And I would encourage people to do that, right? Like, let’s say you have no points and you’re
    1:25:58 about to take a big international trip. Go to Award Tool. Go to Points. Yeah. If you see a ridiculous deal
    1:26:03 and you don’t have any points, chances are at least one of the airlines you can book that deal from
    1:26:08 sells their points, and it might be a better deal to go buy United points or Air Canada points and book
    1:26:14 it with points. Let me hop in here. All right. So I’d love the kind of on the same website arbitrage
    1:26:21 because it makes me think that there’s some guy running spreadsheets doing all sorts of fine tuning
    1:26:27 internally who’s like, this is for my boys and girls who get the game and just planted like this Easter
    1:26:32 egg, wink, wink for anybody who actually happens to get the scent trail. I like that story. So I’m
    1:26:36 going to stick with it. But the reality is most people that have a Hilton account and have Hilton
    1:26:42 points are using it to book a night at the Hilton garden in for their family reunion in some city in
    1:26:48 America. They’re not trying to go to the Maldives or Bora Bora every weekend, and they’re not ready to book
    1:26:54 it on a dime. These aspirational stories are just that. They’re aspirational. And so if they’re not
    1:26:59 in your short-term future, racking up Hilton points doesn’t do you a lot.
    1:27:07 Yeah. All right. So let me just come back to my own situation. So it sounds like for what I’m doing,
    1:27:12 assuming that… Because this is going to be true for, I would imagine, a lot of solopreneurs or
    1:27:18 entrepreneurs with small businesses that the vast majority of their expenses are on things like
    1:27:26 advertising, media, maybe also for different service providers like email service provider,
    1:27:31 blah, blah, blah, blah, blah. Those are going to be the big buckets. So it sounds like a next step for
    1:27:34 me, at the very least, would be to get a gold card.
    1:27:35 Business gold.
    1:27:39 Business gold. Thank you. Business gold.
    1:27:44 Just to move those types of expenses to that immediately, because it doesn’t take much for me,
    1:27:50 and it will, I guess, 1.5 to 4x my return on that spend.
    1:27:50 Yeah.
    1:27:51 Right?
    1:27:55 And then on the… If someone’s in the Chase ecosystem, there’s a Chase Inc. preferred card,
    1:28:01 which is 3x on ad spend and travel. I think it’s also office supplies and shipping or something like
    1:28:09 that. I can’t remember all of them off the top of my head. So that’s one path. The other path is,
    1:28:15 okay, yes, you like these points, but you don’t really get a lot of tangible value in the moment
    1:28:22 from them. Until you can redeem them, there’s no value. So what some people do, and clearly 1% of GDP
    1:28:30 on Delta cards is an example, most of the airline credit cards and Hyatt, notably because they don’t
    1:28:36 just give away their top tier of status, you can spend your way to status on most of the domestic
    1:28:42 airlines like United American and Delta and Hyatt, their highest global status. So you could get a
    1:28:49 Delta Reserve Amex, throw a million dollars of spend a year, and you’d be Delta Diamond. I don’t
    1:28:55 know the exact number. Depending on the airline, it’s between $200,000 and $400,000 a year would get
    1:28:59 you their highest tier of status. What does that give you?
    1:29:08 Depending on the airline, it might be priority boarding, upgrades as available, right? Not anytime,
    1:29:14 free Wi-Fi, whatever the perks are. Southwest is one of the ones where you actually get the guarantee
    1:29:23 if you earn 125,000 points. If you spend $125,000 on a Southwest card, you will get companion pass.
    1:29:30 You can name any person your companion, and every time you fly, as long as there are two seats on the
    1:29:35 flight, they will fly free with you. And it’s not two seats when you get there. You can reserve the
    1:29:41 seat when you’re booking. So right now, my wife is my companion on Southwest. If I buy a flight,
    1:29:46 she can come for free, taxes excluded. So you pay the $5 to $50,000 depending on where you’re going.
    1:29:52 That one’s one where like every single flight. So if you flew Southwest a lot, which I’m guessing you
    1:29:59 don’t, spending $125,000 on a Southwest card, bring your companion for free. I know a lot of people,
    1:30:05 my sister-in-law actually, and her husband, they own a handful of small businesses in Colorado.
    1:30:10 And they have two kids. They put a ton of their business expenses on two different Southwest cards.
    1:30:15 They each have companion pass because of it. All the points and miles they’ve earned from Southwest,
    1:30:18 they use to buy flights for them. And their kids fly free with them everywhere they go.
    1:30:19 Yeah, that makes sense.
    1:30:24 Could they have had more Amex points or chase points if they played the game differently?
    1:30:29 Maybe. But right now, do they get to take vacations all the time with their family and never
    1:30:33 pay for any of it? And their kids’ flights are always free, and their flights are paid with the
    1:30:38 points they earn on the card. Yeah, pretty cool. They don’t think about the cost of travel.
    1:30:43 Now, they can only go where Southwest goes if they want to go for free. So trade-offs.
    1:30:48 Trade-offs. Yeah, I mean, it’s all trade-offs. And I actually do sometimes fly Southwest. You’d
    1:30:54 be surprised to know. It’s not all the time. But Southwest and JetBlue, I actually fly with
    1:30:56 some regularity. That’s a story for another time.
    1:31:00 But I just share that someone who spends a lot of money for their business or their person,
    1:31:08 optimal solution might be to get a card that matches their expenses or a 2x 2% card and just
    1:31:15 throw all the business expenses on those cards. And for that case, Bank of America similarly has
    1:31:20 business cashback cards that if you put $100,000 in a business bank or brokerage account, you get
    1:31:27 2.625% back on every business transaction. That’s the primary business card we use.
    1:31:28 Which was that again?
    1:31:33 The way Bank of America works, they have this program called Preferred Rewards. And depending
    1:31:39 on how many dollars you have on deposit, they multiply your earnings by up to 1.75.
    1:31:40 That’s clever.
    1:31:47 So the card is marketed as earning 1.5 or 2 points, and then they multiply it. So it’s a little…
    1:31:50 I wouldn’t say it’s like that complicated, but it’s not as straightforward in that they’re
    1:31:56 not marketing as that. But on the website, they say, you know, deposit $100,000 and hold it
    1:32:02 at a Bank of America account for your business, 2.625%. If you’re a business that doesn’t want
    1:32:05 to think about this game, you just want to get the rebate on everything, great.
    1:32:12 All right. So the future of travel, we can come to. I know I bookmarked that. So I’ll let
    1:32:21 you choose. I’ll give you a couple of prompts. Pudding cups, U.S. Mint, or your wedding? Which
    1:32:26 would you like to go with first? They’re pretty short stories. So I’ll just run through
    1:32:32 them in the order you gave them. So this guy, Dave Phillips, back in the late 90s,
    1:32:37 noticed that there was this promo from Healthy Choice. If anyone remembers, like the green brand
    1:32:41 that made all these, probably not in today’s standards, healthy foods. It was like, you get
    1:32:48 a thousand miles for every 10 barcodes you mail in. And he found that he could buy these trial size
    1:32:54 pudding cups for 25 cents and they all had their own barcodes. And so he drove hundreds of miles
    1:33:00 around, filled up a van, bought over 12,000 pudding cups, donated all the pudding cups to local shelters
    1:33:06 with the requirement that they would need to, as they serve them, give him back all the tops that
    1:33:11 they peeled off so he could mail them in. And he ended up earning, I can’t remember how many miles
    1:33:17 it was. It was enough miles that he said he spent seven years burning through them, taking friends
    1:33:23 around the world, going on amazing trips. He got to write off the pudding as a donation. His total cost
    1:33:35 was like $2,500. And so it’s just a great example of learning to spot places where promos or credit
    1:33:42 card rewards can be pretty lucrative. And so if anyone was around in the mid-2000s, the US government
    1:33:48 kind of passed some legislation to get this $1 coin in circulation. And so they basically said,
    1:33:55 we’ve got to get this coin in circulation. And so they basically let you buy dollar coins from the US Mint
    1:34:02 website for $1. And you can put them on a credit card. And so you would go on. And the idea was coins
    1:34:09 last longer than bills. And so the government said a $1 coin would save us $5 billion over 30 years because
    1:34:15 it would last, you know, we didn’t have to reprint all these bills. And so they sold $1 coins, shipping
    1:34:23 included for $1. And this one guy, I don’t know his name, bought $2.5 million of dollar
    1:34:30 coins. He said they weighed like 40,000 plus pounds. And so he would just get these coins to his house
    1:34:35 and he would throw them in his car, wheelbarrow them to the bank, deposit them as US dollars and just
    1:34:39 cycle through earning millions and millions of credit card points, buying coins on his card.
    1:34:47 And so I think that’s an extreme version of points arbitrage. A lighter version is just,
    1:34:52 I spend a lot of money on Amazon. I mean, let’s not use Amazon because Amazon has a credit card that
    1:34:57 gives you 5%. But let’s say you spend a lot of money at Apple and you’re at the checkout line at the
    1:35:01 grocery store and there’s an Apple gift card. And you could just buy your Apple gift card at the
    1:35:06 grocery store, load it up to your Apple account. But because you have a card that earns 4x points on
    1:35:12 groceries, you get 4x on Apple instead of 1 because you bought the Apple gift card at the grocery where
    1:35:17 you get elevated points. And so looking at places where you can move around your spending or buy
    1:35:21 things that are easy to sell on a card, great options.
    1:35:25 Let me throw one out for you just because you may already know this, but I think it’s a fun story,
    1:35:32 even though the conclusion is a little unclear to me. Did you ever hear the story about Kyle Bass,
    1:35:38 well-known hedge fund manager and his nickel purchase? Did you ever hear about this?
    1:35:44 Okay. So I just looked it up and now this is on some random website. So who knows? Fact check
    1:35:50 everything, folks. But here it is. In 2011, hedge fund manager Kyle Bass reportedly bought $1 million
    1:35:57 worth of nickels. Why on earth would anyone want to own 20 million nickels? Let’s work out the underlying
    1:36:03 logic of this trade. A nickel weighs 5 grams, 75% of which is copper. The rest is nickel. At the time
    1:36:08 that Bass bought his nickels, the actual metal content of each coin was worth around 6.8 cents.
    1:36:15 So Bass was buying 6.8 cents for 5 cents or 1.36 million worth of base metals for just $1 million.
    1:36:21 And it goes on there, a bunch of important points in the fine print here, right? Because he’s not going
    1:36:26 to want to melt it down himself. Is it even legal for him to do that? Maybe not. So does he have
    1:36:35 exposure then to the nickel and copper markets? How does it work? But still kind of a neat example of
    1:36:42 how some of these opportunities seemingly, and make sure you’re not too clever by half because you can
    1:36:46 shoot yourself in the foot financially, but it’s like, it’s kind of makes for a fun story.
    1:36:53 The last story was that, and this goes back to my early, earliest days of buying pizza in college,
    1:36:58 when we were getting married, we had no idea how expensive things could be at a wedding.
    1:37:04 And so this guy who was kind of a successful entrepreneur in Silicon Valley had this amazing
    1:37:07 wedding video he shared. And I was like, well, that was really cool. I’d love a wedding video like that.
    1:37:12 So I looked at who produced it and I emailed them and they were like, yeah, we’d love to do your
    1:37:16 wedding. It’s like, awesome. How much is it? And the woman was like, it was like $13,000.
    1:37:22 And I was like, no, like, sorry. I thought a wedding video would be like a fun thing to have,
    1:37:28 but $13,000 was like a meaningful portion of our entire wedding budget. I can’t spend this on a
    1:37:33 wedding. And I’d been talking to this woman, unfortunately, for like three or four calls
    1:37:37 before I knew the price. And she was like, God, your wedding sounds fun. Like you’re a cool person.
    1:37:42 I’d love to do it. And I was like, yeah, I don’t know what to tell you. And I had been talking about
    1:37:47 our honeymoon and we were going to the Seychelles and that was the plan for our honeymoon. And she
    1:37:51 was like, gosh, it would be fun to do your wedding. It’s like, man, I just, I’d love to hear the story
    1:37:55 of how your honeymoon goes. I’ve always wanted to go to the Seychelles. And I was like, really?
    1:38:01 You’ve always wanted to go to the Seychelles? The street price of two business class tickets to the
    1:38:09 Seychelles is like $20,000. But the actual cost to me in miles is like $2,000. So I offered her,
    1:38:14 I said, look, what if I sent you and your husband to the Seychelles in business class, whenever you
    1:38:19 want to go, like, we’ll find a time where the flights work. I will book you there. You will save
    1:38:24 $20,000 if you otherwise would have bought the ticket. I’ll do it with points. What do you think?
    1:38:29 And she was like, let’s do it. And so she agreed to do the wedding. The only cost we had was we paid
    1:38:35 for the hotel rooms for the videographer because like that was a real cost. But all the time costs
    1:38:40 and editing costs, she ate. And it turns out at the time she wanted to go, it was harder to find the
    1:38:44 Seychelles. So we sent her and her husband from Colorado to Mauritius in business class. They had
    1:38:50 an amazing trip. And so I would say the lesson here is like, you know, you can always find ways to
    1:38:58 negotiate anything. That’s one of my principles. That might be the golden move that I could apply
    1:39:03 without inflicting much brand damage. Because I work with dozens of contractors for a million
    1:39:10 different things. And I could say, okay, how about instead of paying you rack rate retail for your
    1:39:16 services, which is 10K, right? I said to you on this trip, which is 15K. If in fact, they want to travel
    1:39:20 or whatever it is, since that’s going to be seemingly the highest conversion, right?
    1:39:28 I could probably do that a handful of times and squeeze a lot more value out of these points
    1:39:37 than I would for myself over time. Since I just don’t foresee traveling with a high enough frequency,
    1:39:42 it would take a long time to kind of drain the bathtub before it’s refilling, so to speak.
    1:39:51 But if I’m using it also to find opportunities to pay for folks or give them something, I wonder
    1:39:58 what the tax implications are of that. Who the fuck knows? Yeah. How does that work? From a gift tax
    1:40:02 perspective, do they get themselves into trouble? I guess that’s a problem for them and their accountants.
    1:40:11 I don’t have an answer to that, but I would be very surprised if you bought a flight for someone
    1:40:17 and if you asked your accountant, they might say, like, it seems fine. Like, I’m not an accountant.
    1:40:20 I’m not gonna tell you what to do. I’m sure someone listening will tell you there are tax implications.
    1:40:25 Yeah. I mean, I suppose it’s, well, it’s different from a gift because it’s a barter,
    1:40:32 effectively. So there are probably specific elements of the tax code that deal with bartering. I have no
    1:40:36 idea what they are. What is the value of the thing you’re giving and all that? Another option, though,
    1:40:43 for anyone who’s a business owner, you know, it’s like, oh, I could give all my employees a $1,000 bonus,
    1:40:49 or I could send them all on a $5,000 vacation that cost me $1,000 worth of points. That employee is
    1:40:55 going to have this incredible experience. Pick any luxury resort that’s in the Hilton portfolio.
    1:41:00 Amex transfers one to two to Hilton, you know, 24 million Hilton points. You’re like, where do you
    1:41:07 want to go on vacation? You know, it’s like a gift to employees, to family members. One of the
    1:41:10 interesting things is you probably have less flexibility in your schedule, but maybe you have
    1:41:16 family members or friends or nieces or nephews or graduation gifts. I heard this great story. A
    1:41:20 friend of mine gave his son for graduation. He’s like, right after graduation, you tell me I’ll
    1:41:24 send you anywhere you want to go in the month after you graduate. Like he didn’t start his job for a
    1:41:29 month. So he could, you know, it didn’t matter what day, didn’t matter what time. And he and his best
    1:41:33 friend, he flew, he and his best friend to Asia. So like that was his graduation. How hard is it to
    1:41:38 transfer points to someone else, right? I’ve got 12 million points. If I was like, here’s a competition.
    1:41:43 That’s what do you mean? I don’t need to. So you could do two things. You could book a flight in the
    1:41:49 Amex portal for anyone. You can transfer those Amex points only to your loyalty account, but you
    1:41:55 can book it for anyone. So you can transfer those membership rewards to Air Canada and book a flight
    1:42:01 for anyone in the world on any flight that Air Canada is partners with. I think Air Canada has the
    1:42:08 most airline partners of any airline in the world, I think. So Air Canada is like a great target for Amex
    1:42:12 points. What would you do in my shoes right now? Because we talked about the long haul
    1:42:21 international, we talked about using the different tools that you’ve already outlined for checking for
    1:42:28 flights, award tool, Amex travel portal, etc. Talked about getting a business gold card for more
    1:42:34 advertising. Anything else that is easy for me to do or have what my assistant in the Philippines
    1:42:40 help with doing. But like if it chews up a few hours of my time, I will probably have an allergic reaction.
    1:42:46 So is there anything else where you’d be like low hanging fruit, do or don’t do these additional
    1:42:50 things? Get rid of this card. That’s bullshit. Do this. This is hurting you more than helping you.
    1:42:55 Well, I know that on your list, you have over a million Capital One points that you’ve earned on
    1:43:00 after back and forth with you and trying to look at pictures. I still can’t figure out what card it’s
    1:43:06 earning points on, but it earns just one point on every dollar. So at a minimum, it’s like if you
    1:43:12 just got a two on everything or a cashback, I would encourage you to maybe just switch to
    1:43:20 Bank of America premium rewards card, get 2.6% cash back on everything, 3.5% cash back on travel and
    1:43:25 dining. Stop worrying about these points. That requires me to have 100k in a bank account there
    1:43:30 or no? The most optimal would be open up some brokerage account, throw 100 grand in treasuries
    1:43:35 and not worry about it. The easiest would be open up a checking account that earns almost no interest
    1:43:43 that would be some opportunity cost. But if that’s even too much for you, it’s like go open the fidelity
    1:43:49 card that gets 2% on everything and you don’t have to move money anywhere. There are multiple cards that
    1:43:57 earn 2%. Capital One has a spark cash on the business side and then a venture card, which is just 2x
    1:44:03 points on everything on the personal side. So there are a lot of options. But for you and everyone
    1:44:10 listening, everyone listening should not be getting less than 2 points or 2% on any transaction because
    1:44:15 you’re just giving money away. Let me caveat, unless you’re in the middle of rebuilding your credit and you’re
    1:44:25 not eligible for all these cards. Caveat one. Caveat two, no amount of the 19% to 29% APR that most of
    1:44:31 these cards are charging is worth any of these points. So we should have rewind. Anyone that’s
    1:44:35 thinking about optimizing their credit card game, if you can’t pay your balance off in full each month,
    1:44:40 it is not worth it. Stop. Do not pass go. Do not do any of these strategies. If you can pay your card
    1:44:47 off each month and you’re you have enough credit score to get a card that earns 2x or 2%, that is
    1:44:55 the floor. Anything earning less than that, it’s too easy to earn 2% or 2x points on everything to have
    1:45:03 any excuse of doing anything else. But I might have 30 cards, which is a little insane. The difference
    1:45:10 between 2 and 30 is very minor. The difference between 1 and 2 is pretty decent. So I would say
    1:45:15 finding the two cards that optimize is really the gold standard.
    1:45:20 I mean, I just have to give credit again where credit is due, but you’ve turned your obsession
    1:45:30 slash sports slash optimizer’s curse also into your business, right? So there is actually much more
    1:45:37 so than the average duck walking around doing this behind closed doors and upside to you to experiment,
    1:45:43 which is what you like doing in the first place. So it’s a very beautiful solution that checks a lot
    1:45:49 of boxes. So congratulations again on that. I feel lucky that I basically just started recording
    1:45:55 a day in the life of myself. He’s like, today, I’m going to go down the rabbit hole of every card that
    1:46:00 Citibank has and break down every little feature and why there’s a couple real ways that you could
    1:46:05 basically earn top-tier city status not too difficultly. Great. That’s an episode. Let’s deep
    1:46:08 dive on gold. Let’s deep dive on award travel.
    1:46:10 Which is legitimately a day in the life.
    1:46:13 That is what I want to do, and I get to share it.
    1:46:19 Yeah. It makes me think of… I think in the first episode I did with Chris Saka a million years ago,
    1:46:24 investor who’s now a billionaire, crazy story, but fully embracing your weird self,
    1:46:30 right? Like there is a lot to that that we could unpack in a completely separate episode.
    1:46:37 Funny enough, the last I saw you was in Austin at the live Dignation. And I saw Chris Saka there,
    1:46:42 who heard me talking about gold. And he was like, can I just come with you? Like,
    1:46:45 there’s still a part of him that he’s like, even at his level of wealth, he’s like,
    1:46:49 dude, I want to do this. Like, I want to go resell gold. Like he’s just like,
    1:46:54 loves the arbitrage opportunity. So there’s something fun about knowing you kind of like
    1:46:55 got one over the system.
    1:47:02 Yeah. Oh, for sure. What do you think the future looks like here? Any hopes? Any expectations? I
    1:47:08 mean, you track this is not to use this incantation as a catch-all for everything,
    1:47:15 but certainly my frequency of using AI tools has gone up 10x in the last two months alone.
    1:47:24 And a lot is going to change. And I would imagine maybe just like high frequency trading and so on
    1:47:30 affected the investing game. And obviously prior to that, a lot of the quant stuff out of places like
    1:47:36 rent tech and whatever. Are the arbitrage opportunities going to vanish with the smoothing
    1:47:41 over of robots who are attempting to do the same thing that a lot of people are doing semi-manually
    1:47:46 right now? Do you think there’s going to be a lot of amazing stuff coming? I mean, what do you see
    1:47:51 when you or hope for when you look into your crystal ball with travel stuff or point stuff?
    1:47:58 There’s a couple tailwinds and a couple headwinds. So on the tailwind side, one of the challenges
    1:48:02 with having all these points is that these programs are always devaluing things all the
    1:48:07 time. And so, you know, there used to be amazing opportunities to do X and now it costs 20% more.
    1:48:13 One of the nice things is that the government kind of is doing some sort of like, we’re going to
    1:48:19 investigate whether airlines are devaluing people’s miles. And so there’s currently some sort of
    1:48:24 investigation going on. So I think we are unlikely to see a lot of devaluing coming in the near-ish
    1:48:28 future because there’s some scrutiny about that. So that’s positive.
    1:48:34 There is this credit card competition act that’s been tried to be passed.
    1:48:40 The idea being, we didn’t talk about this, but the way all of this is funded is that when you swipe your
    1:48:45 credit card, there is a fee that the merchant pays to use your credit card. And that fee gets split
    1:48:51 between the payment processor, like a Stripe or a Square or lots of other ones, the issuer and the
    1:48:58 network. So Visa, MasterCard is a network. The issuer is your Chase. And so those fees pay for
    1:49:03 this. In a lot of other countries, that interchange is capped. So like in, I think in the EU, it’s capped
    1:49:09 at 0.3%. And in the US, it can be as high as 3%. So the credit card competition act is like a,
    1:49:16 in my personal opinion, like a bad attempt at trying to make this better in that I’m not going to go into
    1:49:21 the nuance of what it does. But the senator who created it has tried to attach it to this
    1:49:25 crypto genius act that by the time this comes out, maybe we know the fate of it anyways. But
    1:49:30 there are some people trying to create legislation to bring down the interchange rates, create more
    1:49:35 competition. If interchange was 0.3%, you would not be earning all this cash back and points on
    1:49:41 anything. That’s why cards in Europe are much less lucrative, if not completely foreign concept.
    1:49:49 So if that happens, great. The reality is, it seems like merchants are not going to all of a sudden,
    1:49:55 just like drop their prices if their fees go down. Like we’ve seen multiple cases with tariffs with
    1:49:59 other things that that’s not usually the behavior that happens. So that’s on the point side. I think
    1:50:04 it’s become a lot easier to use your points with all these tools. And I think AI will make those tools
    1:50:09 even better. You’ll just be like, I want to go to Japan. It’ll be like, based on everything you have,
    1:50:14 based on everything that’s out there, here’s the optimal way to do it. On one hand, that’s kind of
    1:50:21 a bummer for the people who understand the system now. If everyone can understand the system,
    1:50:30 you know, those outsized return options are less. That said, one of the ways that outsized value comes
    1:50:36 is from still doing things that are like, I’m not going to look from SF, I might look from the West
    1:50:41 Coast. I don’t care where I’m going to stay, find me the best deal. So I think it’ll be a while before
    1:50:46 the average person thinks that way. I think the average person, whether an AI tool is doing the
    1:50:53 searching or not, is like, I want to go here. How do we go to Paris in June? Not, what’s a great deal I
    1:50:59 could get? And I’m willing to buy a ticket to Austin and fly to Paris from Austin if that’s awesome on a
    1:51:04 separate airline and a separate ticket. I think AI keeps blowing my mind every month. So who knows,
    1:51:11 all of this and help us all redeem our points in way better ways. And maybe this scrutiny will
    1:51:16 prevent airlines from devaluing and we’ll all win. But I still think there will always be edge cases
    1:51:23 around how to do it and ways to find the optimal inventory flights that will leave some upside for
    1:51:29 those of us who spend a little bit more time being ahead of the curve. And I’m glad that it’s easier for
    1:51:35 more people to do that. Like it was really hard 10 years ago to get crazy value. Now it’s easier.
    1:51:40 I think it’ll get a little easier, but I still think there’ll be a lot of upside for people who
    1:51:47 pay attention to what’s going on. As for travel in general, I’m not sure what AI’s influence will be
    1:51:55 on airlines and hotels and all that. I haven’t really thought too deeply about it. It seems like
    1:52:00 it solves a lot more aspects of my life than leisure travel or even business travel.
    1:52:05 Big question mark for me. Not the slightest clue, frankly. I mean, I’m hoping it can reduce a lot of
    1:52:12 friction, but how it does that, what the form factor is, how people interact with it, no idea at this
    1:52:18 point. So TBD. I was talking to someone and they were like, on booking.com, this website said the
    1:52:23 room had two beds and on all the other portals, it said it had one. And then I called the hotel and
    1:52:28 they were like, we have two. So some story like that. It’s like the moment you have a travel scenario
    1:52:35 where AI booked the wrong thing, you’re like, I would rather just do this myself. Like, you know,
    1:52:39 get to the airport and the flight was wrong. It was on the wrong day. I’m not going to let an AI book my
    1:52:43 travel, but I might let it do some exploration. I do think when it comes to itinerary planning,
    1:52:48 if anyone is planning a trip anywhere and is not using AI to think about where to go, what to do.
    1:52:55 Unbelievable. That is incredible. Plan my 10-day vacation in Japan. Yeah, the AI tools for planning
    1:53:01 trips are just out of this world. So I would use it for inspiration and, oh, I want a place cold. Oh,
    1:53:06 I’m traveling with my kids. Oh, that’s too much travel. Oh, can I take a train between these two cities?
    1:53:08 That kind of stuff. It’s just so good.
    1:53:14 Incredibly helpful. Yeah, I used it. I was in Japan visiting my host family I stayed with when I was
    1:53:20 15, actually. So 32 years later, still close. And used it for day planning. Woke up, it’s raining.
    1:53:29 Oops, can’t go to or won’t go to this particular location. Build me an itinerary with this weather
    1:53:38 in this radius and then give me a walking tour starting in this location for the next day when
    1:53:43 it’s sunny. I’m going to use that. Exploring those two and just ending up with two or three follow-up
    1:53:50 prompts with an incredible itinerary, literally, that would have taken me God knows how long to put
    1:53:55 together using normal search. It was just incredible. It’s really, really, really,
    1:53:59 really powerful. What have we left out, Chris? What should we talk about? Any glaring omissions?
    1:54:04 I’ve got a couple of things. One, there are some people who are like, I’m into it. I want to play
    1:54:07 this game and I want to get the most out of it. Or I’ve been playing it and I want to level up.
    1:54:11 And there are people who are like, I don’t want to. There’s still got to be something I can do.
    1:54:19 And I would say a couple tricks that I think for people who like to travel that don’t require any
    1:54:27 amount of points arbitrage, credit card, anything is one of my favorites is if you book your hotel
    1:54:33 directly with the hotel, which outside of getting a deal or cashing out points, I would encourage you
    1:54:39 to book directly with the hotel because they see your profile. They see your name. They see that you
    1:54:46 have some loyalty. They want to build relationships. Email the hotel after you book and then maybe
    1:54:50 follow up three or four days before you arrive and just tell them you’re coming. Tell them you’re
    1:54:56 excited to stay with them. Ask them a question. I have seen, I don’t know what the percentage, but
    1:55:02 at least 100 people have sent me photos of something that’s happened, whether it’s an upgrade,
    1:55:06 whether they did something really nice in the room for their kid’s birthday. Someone had their
    1:55:09 initials monogrammed in their pillow, which was kind of a weird thing to do.
    1:55:12 Bottle of champagne, free drinks at the restaurant.
    1:55:16 Like at the end of the day, the hotel game is still a hospitality game.
    1:55:22 And if you give people a channel by which to build the relationship, I’ve been amazed at the
    1:55:26 payoffs of doing that. So if you can’t find the email, ask chat GPT. If they can’t find it,
    1:55:30 call the front desk and say, hey, is there an email for someone at the hotel and just say,
    1:55:31 hey, I’m coming.
    1:55:36 I’m excited to stay with you guys. We haven’t been to Italy ever. And we’re celebrating my son’s
    1:55:40 birthday. You don’t need to ask for anything. Just let them know you’re coming. And I would be
    1:55:46 surprised if at least every other time you do that, something doesn’t surprise you and the hotel doesn’t
    1:55:47 find a way to do something nice.
    1:55:55 Let me add just two things to that also. When you check in, there’s no harm in asking. Just out of
    1:55:59 curiosity, are there any upgrades available? Abby, you can just ask because stuff happens, as you know,
    1:56:09 all the time. And it doesn’t hurt to ask. And I’ve also had some crazy, crazy upgrades. Nothing to do with
    1:56:14 my name, actually, because I usually book under an alias anyway. Long story, I won’t get into it,
    1:56:22 but just for privacy and security and bullshit. And the craziest type of upgrades. It’s like if
    1:56:27 you’re just friendly and they happen to have something that opened up and it’s last minute.
    1:56:34 I mean, I’ve had… I remember at this one hotel, booked a decently nice room. Nothing like crazy,
    1:56:38 super over the top. But it was just like chatting them up, having a good time, checking in. I was in a
    1:56:42 good mood. Travel was easy, blah, blah, blah. And then asked if they had an upgrade and ended up
    1:56:48 getting a penthouse suite, which was the entire floor. Just because they’re like, well, it’s kind
    1:56:53 of like a zero. If we don’t sell it, it’s like 5 p.m. Nobody’s coming to use this thing.
    1:56:59 And was able to have this incredible experience. Invited a bunch of friends over who lived in the
    1:57:04 same city. And it was just outstanding. So it’s like, you can also ask. One last tip. This is for
    1:57:07 restaurants. And I’ve got a whole bunch of these in the four-hour show for people who are interested.
    1:57:13 But I used to work in restaurants, right? Bussing, waitering, et cetera, on Long Island,
    1:57:20 mostly growing up. If you just ask people if they have a two-top or a four-top, right? Like a two-person
    1:57:28 table or a four-person table. If you use that type of language, very often you will get better service
    1:57:32 and get upgrades and all sorts of stuff. So that’s another easy one.
    1:57:37 Happens a lot too if you sit at the pass, which I love to do anyway. And when I was working on
    1:57:41 The 4-Hour Chef, it’s like I would want to sit at the pass. The pass is where the dishes that have
    1:57:46 been prepared are often put under a heat lamp or they’re put up with their ticket so the servers can
    1:57:52 come and get them. And a lot of restaurants will have a handful of seats that are effectively at the
    1:57:57 pass so that you can watch what’s happening in the kitchen. And if you specifically request that,
    1:58:01 which is not a very common request, again, very often you get much better treatment.
    1:58:04 So just some ideas. What else do you have?
    1:58:10 So I realize someone might be listening to this thinking, okay, Tim’s got millions of points.
    1:58:15 Chris has millions of points. I actually want to take these vacations. I want to go on these trips.
    1:58:17 I don’t have millions of points.
    1:58:19 Make a wedding video for Chris.
    1:58:23 Yeah. You spend some money, but you don’t spend hundreds of thousands of dollars a year.
    1:58:26 So how do you even end up with this many points if you’re not running a business?
    1:58:31 And I would say one thing is one of the ways most people I know rack up points. And I’ve got
    1:58:38 so many stories from listeners who are like, hey, I just got into this thing and I’ve already been able
    1:58:44 to take this amazing vacation, this amazing everything. So I could go through a long list
    1:58:48 of people who are like, I’m three months in and I just took my wife on this amazing thing that we
    1:58:54 never got to do our honeymoon, et cetera. One of the ways that people accelerate the game
    1:59:01 is whenever you open up a new card, there might be some kind of offer. Oh, 100,000 points, 75,000
    1:59:08 points. And so while I often say 2X points is a great return on your spend, I will say that if you
    1:59:13 look at the top, and this I did a couple months ago, but if you look at the top 15 signup bonuses
    1:59:19 or welcome bonuses right now, you know, earn 75,000 points for spending $5,000, that kind of
    1:59:25 thing, the average return on spend, valuing the points at just a penny, we’re not even giving the
    1:59:31 outside, is about 17%. So like, if you open up a new card and they offer you 100,000 points for
    1:59:39 spending $5,000, right, that’s 20X return on that spend. And so those new card offers are 10X,
    1:59:45 maybe in this case, 20X more lucrative than your regular spending. And so when I tell people that,
    1:59:51 their first question is like, okay, but am I just going to ruin my credit if I open up two or three
    1:59:56 cards a year? That was my next question. And there’s this great tweet, because I haven’t seen someone put
    2:00:00 this visually, and I will send you a link to it. I don’t know this person, Chad Janis, he’s on Twitter,
    2:00:06 he opened up this card, he’s like, my wife and I opened up 26 cards in 2017. We earned 2 million points
    2:00:12 and traveled to 40 countries for free. That year of traveling changed our lives. Most people ask,
    2:00:16 what happened to your credit score? What do you want to know? And he showed this chart where his
    2:00:25 wife, Hannah, her credit score went from 670 to 798, and his went from 794 to 805. So I just want to
    2:00:32 dispel this myth of opening up a handful of cards totally torching my credit. So what I will say is,
    2:00:38 what you don’t want to do, and I should have said this earlier, if you’ve had a card for 20 years,
    2:00:43 and you just realized in this episode that it’s the worst card you’ve ever had, and it earns nothing,
    2:00:49 I wouldn’t go out and cancel it. Because one of the components of your credit score is the average
    2:00:54 length of credit history. So what you don’t want to do is close the card that you’ve had for 20 years.
    2:00:59 It’s like the anchor in that average. What you could do is just leave it open.
    2:01:03 Question for you. When you cancel, because I’m glad you said that, because I was like,
    2:01:09 oh, I’ll kill my Capital One card and hop to whatever. So if I were to close down the Capital
    2:01:12 One card, which I’ve definitely had for probably 20 plus years, I think it was, might’ve been my
    2:01:18 first credit card. Because long story, believe it or not, I wanted to work at Capital One when I was
    2:01:22 going to graduate from college. Didn’t get the job, probably a blessing in disguise, but no offense to
    2:01:26 Capital One. But they were doing amazing stuff with direct marketing at the time, which was
    2:01:33 interesting to me. Anyway, if I were to close that, does it remove that entirely from my average,
    2:01:39 or does it just stop it so that now it’s 20 point whatever years, and it’s not going to keep growing?
    2:01:44 I believe your average age of credit is only looking at the active lines.
    2:01:45 Oof, brutal.
    2:01:49 Before you close a credit card, I think there’s kind of three choices you can make. One,
    2:01:53 if there’s no annual fee, you just leave it open. Like there’s not a lot of risk,
    2:01:58 like just leave it open. In the Capital One case, you can product change it to another card
    2:02:02 more often than not. So you could call Capital One and say, what are my options for this card?
    2:02:07 And they might say, oh, you could move it over to a venture card and earn two points per dollar
    2:02:11 on everything. Would you rather have that card? And you could just change it to another card
    2:02:19 that you do want. Now, the counter to that is if you wanted to get that 75,000, 100,000 points sign
    2:02:24 up bonus on a card, you won’t get it when you change cards. So you could be better off just opening that
    2:02:28 other card up and leaving the Capital One card there. So if it has no annual fee, you can just
    2:02:35 leave it there. My ritual, I would give you two options. One, put one recurring charge that’s small
    2:02:40 on it and set it to auto pay. Put your Spotify subscription. That way, they never close it for
    2:02:45 inactivity. I have this ritual where around the holidays, I just kind of like go through all the
    2:02:50 old cards and I just make sure I put a charge on each of them. My oldest card was a United card that
    2:02:54 I got in college and I didn’t use it for four years and they just closed it. And I was pretty bummed.
    2:03:01 I could have avoided that. Or if that charge has an annual fee, you can usually product change it down.
    2:03:05 Let’s say you open the Chase Sapphire Preferred card. You don’t use it anymore, but it’s your
    2:03:10 oldest card. You could downgrade it to the Freedom or the Freedom Flex card. No annual fee. Not going
    2:03:16 to cost you anything. Or if the annual fee is what’s holding you back, you can call the bank and say,
    2:03:20 hey, it’s a high annual fee. I’ll keep the card open. But what are you going to do for me? And
    2:03:24 sometimes they might say nothing. Sometimes they might say, well, this year we’ll give you,
    2:03:28 we’ll waive the annual fee. You don’t have to pay it this year. You’re kind of kicking the can
    2:03:33 down the road a little bit, but there have been some great retention offers just asking if there
    2:03:38 are anything that they could do for you. Let’s do a retrospective real quickly then on my Amex.
    2:03:46 So I signed up ages ago, I mean, 20 plus years ago for Platinum in part, and this is where AI is going to
    2:03:53 change things also, because you and I spoke about this at the time, as I remember it at least,
    2:04:00 it gave you access to Amex Platinum Concierge. And I used the fuck out of that thing. I had them put
    2:04:06 together reports. I was like, I’m considering getting a high altitude simulation tent. This was
    2:04:13 for the four-hour body research. And I want you to look at, identify the four or five best models.
    2:04:20 This is back in the day, right? This is probably 2008, 2009. And they put together the most excellent,
    2:04:28 unbelievably good, 10-page Word document and send it to me. And so I would use the concierge service
    2:04:35 for things like that. I don’t know if it continues to perform at that level because I have other tools
    2:04:41 at my disposal now. But is the, I think it’s what, $175 a year, something like that? It’s probably the
    2:04:42 annual charge.
    2:04:49 Platinum Card now, I think it’s $695. Oh, fuck me. Okay. So it’s $695 a year. All right. Is that
    2:04:55 worth it? Or in what cases is that worth it? Or should I just product down to gold and call it?
    2:05:02 Yeah. I would say the concierges have been less lucrative in recent past than before. And on the
    2:05:09 personal side, the personal Platinum, the primary benefit of it is you’ll get a Priority Pass membership,
    2:05:14 or you can go to Amex Centurion lounges. Priority Pass is like a lounge network at airport lounges.
    2:05:19 I only use my Amex Platinum Card for flights. My wife and I each have one. Obviously, we could put all
    2:05:27 our flights on one of them. So I believe that I am able to take the coupon book of perks that the Amex
    2:05:34 Platinum gives you and get more value than the annual fee. But I would say, knowing you and how many hoops I
    2:05:39 don’t think you want to jump through, you probably wouldn’t. And so the question would be like,
    2:05:43 do I spend enough on flights that holding this card to get elevated points on flights is worth it?
    2:05:50 On the business side, I think you should absolutely keep it because redeeming your points is going to
    2:05:56 be worth $0.54 if you have the business Platinum versus $0.01 if you don’t. Just booking flights,
    2:06:01 no hassle, no searching for availability, just booking it with Amex Travel using your points.
    2:06:06 On the personal side, I don’t know. I only use my personal Platinum Card for booking flights.
    2:06:11 And so you could downgrade it to a gold card and not have it drop off your credit.
    2:06:16 Another important thing, most business cards don’t show up on your credit report.
    2:06:21 So if you’ve had a business card for 20 years that you don’t use and it doesn’t show up on your credit
    2:06:27 report, which by the way, annualcreditreport.com, it sounds like a scammy website, but it’s like a
    2:06:32 government-sanctioned website that lets you just check your credit report, I think every week.
    2:06:39 Annualcreditreport.com? Is that your phishing site to steal everyone’s email addresses?
    2:06:44 It is annualcreditreport.com. You can get a free credit report every week from Annual Credit
    2:06:49 Report. It’s authorized by the government. You could see what cards are on there. You won’t get
    2:06:55 your credit score. Most credit cards give you a free credit score. Credit Karma gives you free credit
    2:07:01 scores. There is a difference between the FICO score, which is a private company that looks at your
    2:07:05 credit report and comes up with a score, and then the Vantage score, which is an alternative.
    2:07:11 You can go down my credit report score episode if you want to go down there. But yeah, I would say
    2:07:15 you could go look, but business cards won’t have an impact when you cancel them because they usually
    2:07:22 don’t show up on there. So question, looking at credit score is something I feel like I can wrap
    2:07:28 my head around. What good is my credit report without a credit score? What are you looking for in that?
    2:07:33 So your credit report is literally just a list of all the accounts, their status,
    2:07:40 recent balance, all that kind of stuff on there. And so I would encourage people to freeze their
    2:07:44 credit report because it prevents other people from opening up credit in their name.
    2:07:49 I would remind you that if you’re going to apply for a credit card, you should unfreeze it while you
    2:07:53 do that, or you will most certainly not get approved because they need to access your credit report.
    2:07:58 But the report is the thing. What happens is there’s a company called the Fair Isaac Corporation,
    2:08:05 which is FICO. They basically look at your credit report and then have an algorithm that creates a
    2:08:10 score that makes it easier for lenders to make decisions off of so the lender doesn’t have to
    2:08:15 analyze this multi-page document. I wonder what will happen to that with AI.
    2:08:20 What a person would do with their credit report is just, does everything on here look good? Is there
    2:08:24 any credit I don’t recognize? Are there cards open I didn’t know were there? But practically,
    2:08:28 there’s not a lot you do with your credit report. Yeah, got it.
    2:08:35 So don’t cancel your oldest cards. Open new cards if you see an awesome bonus. For me,
    2:08:42 75,000 plus points is a pretty lucrative bonus. So I like that. And you can product change cards.
    2:08:47 So if you have a card and you don’t really care about earning a new bonus, but you just want to
    2:08:48 have something different, you can change it around.
    2:08:57 How important is it for long-term marriage stability for both people to be either into or
    2:08:59 not into all this type of arbitrage?
    2:09:06 I got some flack from someone in a podcast review because they got mad that I referred to my wife as
    2:09:10 a player too. They’re like, we’re not living in a simulation. This is not a video game. And in the
    2:09:17 points and miles world, the player terminology is just like standard nomenclature. But it is very common
    2:09:23 for people to have one person who’s like the primary and another person who’s kind of like,
    2:09:30 just tell me which card to use. And I would say this is a fun game in that one plus one often equals
    2:09:35 more than two. So when you sign up for a card, you get a bonus. Sometimes you can refer someone,
    2:09:40 they get the bonus, and then you get the bonus for referring them. So I know lots of couples who will
    2:09:46 like both open a card, but one will refer them and they’ll end up with like two and a half times as
    2:09:51 many points because of the referral plus the signup. And if there’s a great hundred thousand point bonus,
    2:09:56 two people can have it. They’re completely separate on your credit report because they’re separate
    2:10:02 people. So playing the game with a partner can be fun. I will advise you something that I have learned
    2:10:11 the hard way ish. Just keep your spouse as informed as they want to be. Sometimes I’ve had fun conversations
    2:10:15 with my wife and she’s like, is this the credit card that you opened without talking to me? You know,
    2:10:19 like, you know, I was like, no, no, I talked to you about it. Like, I would say keep them as informed as
    2:10:25 they want to be. But you don’t need both people to be as involved in the game.
    2:10:30 Here’s a maybe overarching question. It seems important. What have you found to contribute to
    2:10:40 enjoying travel? Because this whole thing seems to kind of hinge on traveling by and large,
    2:10:46 some form of travel. And it seems like you get the most bang for the buck if it’s long haul
    2:10:53 international travel, which means if you don’t enjoy those trips, there are some questions that
    2:10:56 come up about why you’re playing the game to begin with, right? Why are you a player?
    2:11:01 And maybe it’s for the love of the arbitrage. And that’s actually the part that you enjoy more than
    2:11:10 the redeeming of points. But let’s just say that you’re using the outcome to drive the process rather
    2:11:15 than simply enjoying the process. What have you learned about enjoying travel? And are you able to
    2:11:21 enjoy travel once you’re traveling? Or are you also constantly looking for like price arbitrage and
    2:11:26 getting the most value out of it? I think the bulk of the trip is the cost of the lodging and the cost of
    2:11:31 the flights. And so once we’re there, I’m not thinking about it that much. I’m just trying to enjoy the place
    2:11:38 we’re at. And in some ways, like we’re about to go to the new Waldorf Astoria in Costa Rica. And in some ways,
    2:11:44 I’m like, look, the rooms were free. We use six Hilton free night certificates. The flights were free.
    2:11:50 We use United and American points. So if we’re going to spend like what is probably an overpriced
    2:11:55 amount of money on food, so be it. You know, like everything else was free. So in some ways,
    2:11:59 it helps me enjoy the trip even more. Now I did decline. They were like, do you want to go on this
    2:12:05 tour of the rainforest? You could do it by helicopter and it’s only an extra $9,000. We declined it.
    2:12:08 Like I wasn’t so in the moment that I was willing to spend anything.
    2:12:13 Let me push on that a little bit. Like you could, it would hurt you psychically to do it,
    2:12:19 but you could do that. Do you think you will practically speaking, have you ever had an
    2:12:24 opportunity to do that before? And when do you think the next opportunity would be? Like,
    2:12:31 is that not something in the interest of a life fully lived? If you can afford it,
    2:12:37 you’d have to stomach it, but like you could withstand the financial cost. Why not do that?
    2:12:43 So I did an episode with Bill Perkins who wrote a book called Die With Zero. And so this like
    2:12:49 comes to me very strongly. It was one of my favorite episodes. And I think that if there
    2:12:54 were an experience that I thought was going to really be magical, I would be willing to spend
    2:13:00 that number of dollars. In this case, it was like, do you want to go on a two hour drive or take the
    2:13:06 helicopter for $9,000? And I’m like, I don’t know. I haven’t been to Costa Rica in 20 years. My wife’s
    2:13:11 never been to Costa Rica. I’m sure it’s also interesting from above, but sometimes driving
    2:13:17 two hours in another country is also interesting. Stop at a random restaurant on the way. So it didn’t
    2:13:22 feel like the experience was so much better. It almost seemed more like, well, if you just don’t
    2:13:29 want to spend two hours exploring this country. So in that case, I don’t think it would have made sense.
    2:13:34 But in other cases, if that’s just what it costs to do a thing that I really want to do,
    2:13:35 I’m okay spending it.
    2:13:44 What’s the last example of you just paying straight cash, no points, no miles, but like splurging on
    2:13:47 something where you’re like, totally fucking worth it. Would do it again.
    2:13:51 I was talking to someone and he was like, we recently went to the Four Seasons in Lanai.
    2:13:58 And he’s like, it was everything I ever wanted a hotel experience to be. The hotel was perfect.
    2:14:03 And he took his kids. We have two kids. And I was like, that sounds magical. I was like,
    2:14:07 we don’t have any plans for spring break. I was like, I want to go to the Four Seasons in Lanai.
    2:14:12 There’s no points deal for the Four Seasons. They don’t have a loyalty program. Like there are ways.
    2:14:18 We have this hotel program on our site where you can get some perks, like you get a free breakfast,
    2:14:24 but there’s no way to get the price of the hotel covered other than just cashing your points out
    2:14:29 and spending money. Like there’s just no trick, but something stuck with me, which like, this is the
    2:14:34 best experience. It’s everything you ever want to host. I was like, I want to feel that. And so we just
    2:14:39 paid cash. Like we just went to the hotel. We paid cash. When we ate meals, we paid cash. Like,
    2:14:47 did we use a, like a luxury hotel program to make sure we got certain like extra bonuses included?
    2:14:51 Sure. Did we get a hundred dollar property credit? Yeah. But when we went to, they have a
    2:14:57 Nobu there. Like, did we not order what we wanted to eat because we had to pay for it? No. Like we just
    2:15:03 spent all the money we wanted. Like we just decided that this three night stay at this hotel, we are just
    2:15:07 going to not worry about the cost and we’re going to do what we want to do.
    2:15:15 What did that feel like for you? I have so many questions, but just as someone who does that
    2:15:21 not incredibly frequently, what did that feel like for you guys? Was it like, wow, it’s so nice not to
    2:15:26 have that like analytical overlay of all the other stuff. Was it like with every bite, you’re just
    2:15:29 like, Oh God, getting a slight punch in the testicles.
    2:15:32 10 years ago, it would have been a slight punch in the testicles.
    2:15:37 Did you have like an expense hangover where it’s like, you know, you got home and you felt like
    2:15:40 you just did a bender in Vegas and you’re just like, Oh fuck. You know, it seemed like a good
    2:15:42 idea at the time. Like, I’m just wondering how it felt.
    2:15:49 Honestly, the takeaway, my wife was like, we should do that again. Like that was great. Like we just
    2:15:55 didn’t think about it. And I will say one of the nicest things about that experience that makes it
    2:16:02 even better is that hotel. During the time we went, they were doing some construction. So they were like,
    2:16:09 Oh, activities are included. And you’d be surprised at how many higher end properties don’t nickel and
    2:16:13 dime everything. It’s like, Oh, we include free breakfast. And like, you could just eat whatever you
    2:16:19 want. It’s not the Marriott free breakfast where you get a $15 certificate off the meal and you go
    2:16:23 to the pool and like sunscreen and aloe are just like free flowing. Like you don’t have to buy them
    2:16:31 at the gift shop and stuff like that. Your room has bottles of water. In a way, we kind of paid for it
    2:16:36 at the beginning. And so once we got there, most of the expense was covered. There’s this book,
    2:16:42 Happy Money. And in it, one of the five kind of scientific ways to spend money that make you happier
    2:16:47 is to prepay for things. It’s like when you pay for this hotel in advance and a lot of the stuff’s
    2:16:52 included, you don’t even really think about it. And so that was really nice. Do I want every vacation
    2:16:58 to be as expensive as that vacation? No. Don’t want every vacation to be that great? Yes. And so it’s a
    2:17:05 balance. Like I know that staying at Capro Cop was a similar experience. If anything, it was maybe even
    2:17:10 nicer, but we didn’t have the kids. It was a different vacation. And we did do that one with points.
    2:17:15 So it’s a balance. You can alternate between the two. But I think it’s given us permission
    2:17:24 to spend. Learning the art of spending, like learning how to spend money as a frugal person is hard. And we
    2:17:30 could probably have another two-hour conversation about that topic. And I think I’ve slowly learned
    2:17:36 how to spend money at levels that are probably still behind the average for someone in my situation.
    2:17:43 And I think it’s easier to do when the experience is something that I just know there’s not an
    2:17:48 alternative. It’d be really hard for me to spend $10,000 a person on a flight to Japan in business
    2:17:54 class because I just know how to get that exact flight, maybe with more constraints, but I know how
    2:18:00 to get that exact same thing. But restaurants is a good example. I have no issue going to a restaurant
    2:18:07 and spending a lot of money on a meal. There’s not a way to do it more optimally. Am I using the right
    2:18:14 card to get the most points? For sure. I’m optimizing where I can, but I’m not choosing to only go to the
    2:18:18 restaurant that I could buy a gift card on sale for. If you go all the way back to the beginning,
    2:18:24 my goal wasn’t to save money because I could just not eat the pizza. My goal was to get the pizza like
    2:18:29 everyone else and not have to pay for it or get the best deal for it. So at the end of the day,
    2:18:34 I still operate on the principle. I want to do the thing I want to do. I don’t want to sacrifice the
    2:18:38 quality of life, the quality of the experience. Sometimes you can do it. Sometimes you can’t.
    2:18:44 Let’s hop back to Bill Perkins for a second. So you mentioned die with zero. Subtitle,
    2:18:50 getting all you can from your money and your life. And I’ll just give a quick line on it. The
    2:18:56 question, since I’ll buy you some time, is going to be what most stuck with you or stuck out to you
    2:19:03 about your conversation with Bill. Very interesting book. I’ve read it. And here’s the description.
    2:19:07 This is diewithzerobook.com. So die with zero by legendary energy trader, Bill Perkins,
    2:19:12 details the thought-provoking framework for maximizing net fulfillment over net worth.
    2:19:20 And I believe this is from memory, but that I believe Bill used to work with John Arnold,
    2:19:25 who’s a fascinating character. There’s a really great interview of John Arnold on Peter Atiyah’s
    2:19:35 podcast, actually, who was also a legendary energy trader, became America’s youngest billionaire in
    2:19:41 2007 at the time. Super genius. But coming back to Bill Perkins, what’s the basic premise of the
    2:19:49 book as you would describe it? And what stuck with you or stuck out to you about that conversation or the
    2:19:58 book? So the biggest principle is we’re all saving money. And we usually have this attitude of like,
    2:20:02 I’m going to save it and spend it in retirement. Most people end up not spending as much as they think
    2:20:07 they will because their bodies can’t do all the things that they once wanted to spend their money on.
    2:20:13 And lots of people end up with more money than they wanted. And we should use that money. And we should
    2:20:19 ideally use it at times of our lives when we can get the most out of it. And there’s a bunch of
    2:20:23 concepts in there, like the concept of memory dividends, where it’s like you actually benefit
    2:20:28 from doing this thing earlier because you can relive the moment, retell the story, share it with the
    2:20:30 people you went on, and, you know, look at the pictures forever.
    2:20:37 And it was a very lightbulb moment for me because I had always been like tracking net worth,
    2:20:42 grow net worth, have more, have more. And at the end, I was like, oh, I left the interview.
    2:20:48 And I was like, why am I doing that? In fact, we took a trip. At the end of the interview,
    2:20:53 he challenged me to do something. And we literally planned a trip right after the interview. We’re like,
    2:20:58 let’s just spend the money. Let’s go on the thing. And everything kind of changed. And I was like,
    2:21:05 why save more? Obviously, if you don’t have any savings, it’s good to save. But if you do have
    2:21:12 savings, what’s the upside of having more money when it could be using that money now and not looking at
    2:21:21 the scoreboard? And so I think we started thinking, if we’ve put aside enough that our savings can grow
    2:21:28 to what we will need whenever we stop working, and there’s this concept of Coast Fi or Coast Fire,
    2:21:33 which is, you know, you could go search and dig into that, then we should really be spending our money
    2:21:34 instead of saving.
    2:21:40 Wait, wait, wait. Hold on. So Coast Fire. Now, Fire is the Financial Independence Retire Early, right?
    2:21:42 Yes. What is Coast Fire?
    2:21:47 Coast Fire is this idea that I haven’t saved up enough that I could stop working today. But I’ve
    2:21:52 saved up enough money that I don’t need to contribute to my savings. If you’re 35 and you have a million
    2:21:56 dollars in the bank and you want to work till you’re 60, if you don’t touch that million dollars,
    2:22:00 it’s probably going to be more than enough for you to retire. So you probably don’t need to keep
    2:22:07 contributing to your savings. So you can adjust your life so that you can coast into retirement.
    2:22:13 And maybe that means stop doing the really hard job that pays a ton of money and do the easier job
    2:22:17 because you don’t need the extra money to contribute to your savings. Or maybe it means
    2:22:19 stop saving and spend more.
    2:22:25 Is the underlying or one of the underlying assumptions there that that million dollars
    2:22:32 is invested in a low-cost index fund with a basket like the S&P 500, something like that?
    2:22:37 Yeah. That would be the principle. It’s like, my money will grow at some reasonable rate.
    2:22:44 What books or thinkers have you found… If you were going to give people a few books,
    2:22:48 not many, but a few books, let’s just make them books for the time being.
    2:22:55 Books that you would give someone to help them develop a aware, like a conscious approach to money,
    2:23:02 and also a fulfilling relationship with money, right? Which is not automatically the same thing
    2:23:04 as the former. Any books come to mind?
    2:23:10 So I like Happy Money, which is a really short read. It’s the science of smarter spending. It’s just
    2:23:16 like five ways you can spend money that actually lead to happiness based on some research. I like
    2:23:21 Sahil Bloom’s book, The Five Types of Wealth, because it just reminds you that wealth isn’t just about
    2:23:29 money. So often we get caught up in this world of money is wealth. And there’s a lot of things that
    2:23:34 go into being happy and wealthy and all this stuff that just aren’t money. Morgan Howes has got a new
    2:23:38 book, The Art of Spending Money, which I think is going to be interesting based on his past book.
    2:23:44 Before you mentioned specific money, I was like, a lot of the books that I really like thinking about
    2:23:48 are From Strength to Strength, which is an Arthur Brooks book about happiness.
    2:23:50 Yeah, that’s fair. That’s fair. I mean, it’s all tied together.
    2:23:57 I think if you think too much about money, you just lose sight of the fact that money is a tool to help
    2:24:00 you achieve things. And if you don’t have any, it’s a really important tool. But as you have more,
    2:24:06 sometimes it just becomes a thing that you focus on way too much. And if you can learn to be happy with
    2:24:15 whatever you have, you might not need to chase. And that chasing is so toxic. It’s such a challenge for
    2:24:23 everyone. And you’re in that rat race. And I think this isn’t a book. But go dig into the Bureau of
    2:24:29 Labor Statistics. Go look at how people actually spend their money. Because I think what you see
    2:24:36 on Instagram isn’t reality. And so if you base all your assumptions on how people spend their money on
    2:24:42 data that is not true, you might think you’re not in a good place. And then if you go actually look at
    2:24:51 what does a household with my amount of wealth or income typically spend on based on actual data that
    2:24:56 the US government publishes and gives you for free, you’d be like, oh, wow, not everyone in my situation
    2:25:01 is spending $100,000 on a vacation and, you know, chartering jets and all this crazy stuff that I see
    2:25:02 on the internet.
    2:25:04 Yeah, totally.
    2:25:11 Yeah, I feel like there should be a term. There’s a term called orthorexia, which can be applied to
    2:25:19 people who are basically unhealthily obsessed with physical fitness or appearance, right? So ortho,
    2:25:26 the same ortho you would find in orthopedics. And then rexia, just like anorexia. So orthorexia,
    2:25:32 I’m wondering if there’s a term for being unhealthily obsessed with money. I was looking up
    2:25:38 in Latin, that’s pecunia, I think. I’m sure I’m pronouncing that incorrectly. But like pecunorexia,
    2:25:41 there’s got to be a word. There’s got to be a good one. If not, I mean…
    2:25:44 I feel like AI could answer this question fast.
    2:25:47 AI will answer that question quickly. I’ll let people play with it.
    2:25:53 Where do you disagree with, say, Bill Perkins? Was there anything that you remain philosophically,
    2:25:59 not opposed to in a judgmental way, but where you are simply using a different OS
    2:26:02 in your own mind? Is there anything that hops out?
    2:26:09 I mean, one of the biggest criticisms that he gets is he has so much money, you know? So like,
    2:26:15 it’s easy to be like, let’s spend all my money. I have it. And so I think if there’s one thing that
    2:26:20 it might be missing, it’s how do you bridge the gap to the stage in your life where
    2:26:27 die with zero is not an option, you know? Like, you don’t have a plan yet to get to that point.
    2:26:33 And so there’s this book that comes out in a couple months called The Wealth Ladder. And it’s like
    2:26:39 these different stages of wealth and what life looks like at each stage and what the priority at that
    2:26:48 stage is. And I think the criticism I might give is that you can’t write a book for every stage.
    2:26:52 And so someone who’s at like that first stage of wealth, it’s like, they just need to get out of it.
    2:26:58 They need to have any amount of savings to cushion them from their car breaking down, from some medical
    2:27:04 emergency. And die with zero is not a relevant conversation. And so I think die with zero is a
    2:27:10 relevant conversation if you are in a financial situation to save more money than you make.
    2:27:14 And you’ve built up a nest egg. And now you can start to think whether the amount of money you’re
    2:27:20 saving is enough to change what, you know, your behavior. Like, it wouldn’t have been that relevant
    2:27:22 to me 25 years ago.
    2:27:28 I mean, brilliant title too. I mean, die with zero. It’s a very provocative position. And I found
    2:27:36 myself nodding in agreement with a lot of what was in that book. And I think, I believe in almost any
    2:27:40 field, I’ve said this before, but it’s like the extremes inform the mean, but not vice versa, right?
    2:27:46 So you can really glean a lot from what people might consider extreme positions. Have you ever read
    2:27:53 The Man Who Quit Money by Mark Sundin? Oh, I highly recommend. What is described in the book,
    2:27:58 I wouldn’t model exactly, but it raises a lot of really good questions. Just like after you had
    2:28:04 Bill on, you got off and you were like, wait a fucking second. Like, why am I doing X, right? Like,
    2:28:12 let me step back and ask a couple of questions that didn’t even seem necessary to ask. This book is
    2:28:16 quite similar. So I’ll just read a little bit. Mark Sundin, S-U-N-D-E-N is the author,
    2:28:21 but The Man Who Quit Money. And here’s the description. I’ve actually read this book multiple
    2:28:27 times, which says something. Very fun to read. Super strange. So here’s the description.
    2:28:33 In 2000, Daniel Swello left his life savings, all $30 of it in a phone booth. He has lived without
    2:28:38 money and with a newfound sense of freedom and security ever since. The Man Who Quit Money is an
    2:28:41 account of how one man learned to live sanely and happily without earning, receiving,
    2:28:46 or spending a single cent. Swello doesn’t pay taxes or accept food stamps or welfare. He lives
    2:28:51 in caves in the Utah Canyonlands, forages wild foods and gourmet discards. He no longer even
    2:29:00 carries an ID. It goes on and on and on. It’s so extreme, but very eye-opening because it starts
    2:29:06 to poke at these base assumptions that we have, which we do not realize are assumptions half the
    2:29:12 time because they’re so present. And it’s a fun read. It raises a lot of worthwhile questions.
    2:29:18 And I think some people think the more you talk about and know about money, the more you think
    2:29:23 about it. And I’m like, nope. I’m very much the passive index investor. It’s like, let’s put the
    2:29:29 money in, let it grow. And like we started talking about stuff, let’s focus on either making it or enjoying
    2:29:35 life and all this stuff. So I try to set most of my finances on pretty autopilot so that I don’t have
    2:29:39 to think about the money on a day-to-day basis. And that’s not to say it’s not important to know
    2:29:44 how much you’re spending and what you’re saving and all those things. But it’s not something where I’m
    2:29:48 logging into a brokerage account every day and doing all that kind of stuff.
    2:29:56 So let’s pretend that you can’t do all the hacks anymore. Podcasting isn’t a thing. Or at least
    2:30:03 podcasting, websites, you cannot play the content game in the way that you’re currently playing it.
    2:30:09 If you had to start another company or get a job, work in another company of some type,
    2:30:16 what might you do? So you’ve tried a bunch of different stuff. And I appreciate how you think
    2:30:20 about things very deeply. So if you couldn’t do what you’re currently doing, and you couldn’t
    2:30:25 create a clone of it, you can’t do anything that’s like a close cousin. What might you do?
    2:30:31 We’d be on the short list. If I couldn’t do this right now, I would probably take every
    2:30:37 little tiny idea I have and try to build the product to solve the thing with all that AI can do right now.
    2:30:44 But interestingly, when I ended up at Wealthfront as a product manager, I told people, I was like,
    2:30:49 I think I could do this job for 40 years. The idea that my job is to go talk to people,
    2:30:56 consumers, understand their perspectives in a space I care about, and just build products to make their
    2:31:01 lives easier. That was awesome. The idea that we’re just going to build products that simplify something
    2:31:07 that is complicated for other people so that they can just get on with their day and focus on their
    2:31:12 life and not get caught up on it. I think if the podcast never happened, I would still happily be
    2:31:20 in that job. So I don’t have the kind of ego of I have to work for myself. I need to go do my own
    2:31:26 thing. I think I just like building stuff. And so I’d be building something. I don’t know what that is.
    2:31:32 And a couple of the ideas I’ve had in the recent past are all kind of tangential to what I’m doing.
    2:31:37 So they feel like a cop out if I told you, oh, I just start a blog reviewing financial products.
    2:31:42 It’s like, well, it’s kind of like, similar to what I’m already doing, or, you know, build a future
    2:31:46 travel agency. Yeah, well, we kind of do that on the side. Like, I don’t know what that would be.
    2:31:49 Everyone always tells me, Chris, you should go launch a credit card, because like, you have all
    2:31:55 these opinions. But I think at the end of the day, the economics to make it work, and be competitive,
    2:32:01 just require an immense amount of scale, that I don’t know if I have it in me to go do that thing,
    2:32:04 like give up 10 years of your life to go build this crazy thing.
    2:32:09 Sounds really unpleasant. I mean, what would be the reason to do it? Sounds very uncompelling.
    2:32:13 I don’t know. I feel very much like the Mexican fisherman a little bit, where it’s like,
    2:32:18 there was a time in my life, and for anyone who doesn’t know this parable, which I’m guessing
    2:32:22 you’ve referenced in the past. It was in the, yeah, version of it was in the four-hour workweek.
    2:32:27 Yeah. The idea that this guy’s a happy fisherman, living his life, fishing all day,
    2:32:29 hanging out with his friends, spending time with his family.
    2:32:33 Playing guitar over beers at night with his family and friends. Yeah.
    2:32:36 Someone’s trying to convince him to go build a bigger and bigger fish company. And then he’s like,
    2:32:40 and at the end, what do I do once I’ve done that? He’s like, well, now you can hang out with your
    2:32:44 friends and fish and go drink beers. And he’s like, well, that’s what I’m doing already. I don’t think I
    2:32:50 have a thing that’s compelling me to be the business person in that story right now. And until there is,
    2:32:55 I don’t like forced entrepreneurship, like forcing myself to build a thing because it’s
    2:33:02 what I should do. And I would probably spend a bunch of time playing around with tools and data
    2:33:09 until I found a thing that pulled me in that direction. And until then, I’d happily go find a
    2:33:15 company working on a problem space that I’m interested in as a product person and just building products in
    2:33:20 that space. Amazing. All right, Chris, where can people find what you’re up to? What would you like
    2:33:26 to point people to? I have a podcast. We talk about all these things. Every topic that I probably brushed
    2:33:32 on, I’ve probably gone deep on. And it’s called All the Hacks. You can find it anywhere, wherever you’re
    2:33:37 listening to this. Everything I do is at chrishutchins.com or allthehacks.com. It’s the same
    2:33:44 URL. And every week, I send a newsletter on Saturday morning that’s just all the stuff I’m finding.
    2:33:51 Where are points on sale? What routes on certain airlines are going on promos right now? What’s
    2:33:57 changing? So if you don’t want to go so far down the rabbit hole, but you kind of want to stay on tune
    2:34:03 where the deals are, you can sign up at allthehacks.com. Well, Chris, thank you very much
    2:34:06 for the time. I have a copious amount of notes. I’m going to have to sit down and figure out what
    2:34:11 exactly my next steps are, which I think I have some inkling of. So I might have to chat with you again
    2:34:17 to do post-game analysis a little bit on some of this. But thanks for taking the time, man. I really
    2:34:23 appreciate it. Yeah. I hope people that are listening can just earn more and make good value out of it
    2:34:29 and live happier lives. Thanks for having me. Yeah, absolutely, man. And folks,
    2:34:34 we will have all links to everything in the show notes as per usual at tim.blog slash podcast.
    2:34:41 Just search Chris’s name and I’ll be easy enough to find him. And as always, be just a bit kinder
    2:34:47 than is necessary to others, but also to yourself. Until next time, thanks for tuning in.
    2:34:54 Hey guys, this is Tim again. Just one more thing before you take off. And that is five bullet
    2:34:58 Friday. Would you enjoy getting a short email from me every Friday that provides a little fun
    2:35:03 before the weekend between one and a half and 2 million people subscribe to my free newsletter,
    2:35:09 my super short newsletter called five bullet Friday, easy to sign up, easy to cancel. It is
    2:35:15 basically a half page that I send out every Friday to share the coolest things I’ve found or
    2:35:19 discovered or have started exploring over that week. It’s kind of like my diary of cool things.
    2:35:25 It often includes articles I’m reading, books I’m reading, albums, perhaps gadgets, gizmos,
    2:35:30 all sorts of tech tricks and so on that get sent to me by my friends, including a lot of podcast
    2:35:38 guests. And these strange esoteric things end up in my field and then I test them and then I share them
    2:35:44 with you. So if that sounds fun, again, it’s very short, a little tiny bite of goodness before you
    2:35:49 head off for the weekend, something to think about. If you’d like to try it out, just go to tim.blog
    2:35:55 slash Friday, type that into your browser, tim.blog slash Friday, drop in your email and you’ll get the
    2:35:57 very next one. Thanks for listening.
    2:36:03 Not to be a salty old dog, but then again, that’s what I am. But in the early 2000s, back in the day
    2:36:09 when I was running my own e-commerce business, the tools were atrocious. They tried hard when man was
    2:36:15 it bad. You had to cobble all sorts of stuff together. Huge pain in the ass. I could only dream
    2:36:21 of a platform like Shopify, which is this episode’s sponsor. Shopify is the commerce platform behind
    2:36:26 millions of businesses around the world. Believe it or not, I got to know them when they had eight
    2:36:32 or nine employees. And now 10% of all e-commerce in the U.S. is on Shopify, from household names like
    2:36:39 Mattel and Gymshark to my very own limited edition Cockpunch Coffee. Remember that story for another time?
    2:36:44 Now back to the early 2000s. Then nobody even thought of AI. Who could have predicted,
    2:36:51 even in the last 24 months, the magic that is now possible with AI? Shopify has been ahead of the
    2:36:57 curve and they are packed with helpful AI tools that will accelerate everything. Write product
    2:37:02 descriptions, page headlines, even enhance your product photography. You can get started with your
    2:37:07 own design studio with hundreds of ready-to-use templates to match your brand’s style and create
    2:37:12 email and social media campaigns to get the word out wherever your customers are scrolling or
    2:37:19 best of all Shopify expertly handles everything from managing inventory to international shipping,
    2:37:26 to processing returns, and beyond. It’s all under one umbrella. And man, no man, could I have used that
    2:37:32 back in the day. And if I ever do something like that again in e-commerce, I will use Shopify. If you’re
    2:37:38 ready to sell, you’re ready for Shopify. Sign up for your $1 per month trial and start selling today
    2:37:44 at Shopify.com slash Tim. Why not learn a little bit more? Shopify.com slash Tim. One more time,
    2:37:51 Shopify.com slash Tim. My first book, The 4-Hour Workweek, which made everything else possible,
    2:37:57 is built around the acronym and framework DEAL. D-E-A-L. Define, eliminate, automate, and liberate.
    2:38:02 Now, of course, after you define all the things you want, your metrics, 80-20, blah, blah, blah,
    2:38:07 then you want to get rid of as much as possible, eliminate. But sometimes there are things that are
    2:38:13 a huge hassle, like expense management for a lot of companies, which you can’t get rid of. They are
    2:38:18 essential to your business. But today, thank God, you can automate it. And there is no better way to
    2:38:25 do that than with today’s sponsor, Ramp. Ramp is a free corporate card that automates away your entire
    2:38:31 expense process. They are incredibly fast-growing and incredibly well-reviewed for good reasons.
    2:38:35 The moment your team makes a purchase, Ramp handles everything. Receipt matching,
    2:38:41 categorization, approval, the whole works. Switching to Ramp is like hiring a full-time
    2:38:47 employee just for expense management. And Ramp makes it easy to migrate from your current corporate
    2:38:53 card with their complimentary white glove onboarding service for new members. More than 25,000 businesses
    2:38:58 trust Ramp, including my good friends at Shopify and the Boys and Girls Club of America, which is why
    2:39:04 they were just named number one in spend management by G2. And now for a limited time,
    2:39:11 you guys, listeners of The Tim Ferriss Show, can get $250 when you join Ramp. Just go to ramp.com
    2:39:20 slash Tim. That’s R-A-M-P dot com slash Tim. Cards issued by Sutton Bank. Member FDIC. Terms and conditions apply.

    Chris Hutchins is the creator and host of All the Hacks, a podcast that helps people upgrade their life, money, and travel. He previously founded Grove (acquired by Wealthfront) and Milk (acquired by Google), led New Product Strategy at Wealthfront, and was a Partner at Google Ventures. Most importantly, he is the person Kevin Rose and I call if we want to figure how to get a better deal on just about anything in the world, or if we just want to learn about his latest hijinks doing things like getting $200 flights to Japan, running gold pseudo-arbitrage at retail, or dirt-cheap trips to Bora Bora. We cover all three and more in this conversation.

    Sponsors:

    Shopify global commerce platform, providing tools to start, grow, market, and manage a retail business: https://shopify.com/tim (one-dollar-per-month trial period)

    Ramp easy-to-use corporate cards, bill payments, accounting, and more: https://ramp.com/tim (Get $250 when you join Ramp)

    AG1 all-in-one nutritional supplement: https://DrinkAG1.com/Tim (1-year supply of Vitamin D (and 5 free AG1 travel packs) with your first subscription purchase.)

    *

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    Past guests on The Tim Ferriss Show include Jerry SeinfeldHugh JackmanDr. Jane GoodallLeBron JamesKevin HartDoris Kearns GoodwinJamie FoxxMatthew McConaugheyEsther PerelElizabeth GilbertTerry CrewsSiaYuval Noah HarariMalcolm GladwellMadeleine AlbrightCheryl StrayedJim CollinsMary Karr, Maria PopovaSam HarrisMichael PhelpsBob IgerEdward NortonArnold SchwarzeneggerNeil StraussKen BurnsMaria SharapovaMarc AndreessenNeil GaimanNeil de Grasse TysonJocko WillinkDaniel EkKelly SlaterDr. Peter AttiaSeth GodinHoward MarksDr. Brené BrownEric SchmidtMichael LewisJoe GebbiaMichael PollanDr. Jordan PetersonVince VaughnBrian KoppelmanRamit SethiDax ShepardTony RobbinsJim DethmerDan HarrisRay DalioNaval RavikantVitalik ButerinElizabeth LesserAmanda PalmerKatie HaunSir Richard BransonChuck PalahniukArianna HuffingtonReid HoffmanBill BurrWhitney CummingsRick RubinDr. Vivek MurthyDarren AronofskyMargaret AtwoodMark ZuckerbergPeter ThielDr. Gabor MatéAnne LamottSarah SilvermanDr. Andrew Huberman, and many more.

    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

  • #814: Chatri Sityodtong, CEO of ONE Championship — From Dirt Poor to Top-10 Sports-Media Franchise, The $100M Breakfast, Dominating Social Media (30B+ Views/Year), Key Strategic Decisions, and the Moneyball of Fight Matchmaking

    AI transcript

    Chatri Sityodtong (@yodchatri) is the founder and CEO of ONE Championship, one of the top-10 biggest sports-media properties in the world in terms of viewership and engagement (alongside the NBA, Formula One, Champions League, and Premier League), with a global broadcast reach to 195 countries. 

    Sponsors:

    AG1 all-in-one nutritional supplement: DrinkAG1.com/Tim (1-year supply of Vitamin D (and 5 free AG1 travel packs) with your first subscription purchase.)

    Helix Sleep premium mattresses: https://HelixSleep.com/Tim (20% off on all mattress orders)

    Wealthfront high-yield cash account: https://Wealthfront.com/Tim (Start earning 4.00% APY on your short-term cash until you’re ready to invest. And when new clients open an account today, you can get an extra fifty-dollar bonus with a deposit of five hundred dollars or more.) Terms apply. Tim Ferriss receives cash compensation from Wealthfront Brokerage, LLC for advertising and holds a non-controlling equity interest in the corporate parent of Wealthfront Brokerage. See full disclosures here.

    *

    For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.

    For deals from sponsors of The Tim Ferriss Showplease visit tim.blog/podcast-sponsors

    Sign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.

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    Past guests on The Tim Ferriss Show include Jerry SeinfeldHugh JackmanDr. Jane GoodallLeBron JamesKevin HartDoris Kearns GoodwinJamie FoxxMatthew McConaugheyEsther PerelElizabeth GilbertTerry CrewsSiaYuval Noah HarariMalcolm GladwellMadeleine AlbrightCheryl StrayedJim CollinsMary Karr, Maria PopovaSam HarrisMichael PhelpsBob IgerEdward NortonArnold SchwarzeneggerNeil StraussKen BurnsMaria SharapovaMarc AndreessenNeil GaimanNeil de Grasse TysonJocko WillinkDaniel EkKelly SlaterDr. Peter AttiaSeth GodinHoward MarksDr. Brené BrownEric SchmidtMichael LewisJoe GebbiaMichael PollanDr. Jordan PetersonVince VaughnBrian KoppelmanRamit SethiDax ShepardTony RobbinsJim DethmerDan HarrisRay DalioNaval RavikantVitalik ButerinElizabeth LesserAmanda PalmerKatie HaunSir Richard BransonChuck PalahniukArianna HuffingtonReid HoffmanBill BurrWhitney CummingsRick RubinDr. Vivek MurthyDarren AronofskyMargaret AtwoodMark ZuckerbergPeter ThielDr. Gabor MatéAnne LamottSarah SilvermanDr. Andrew Huberman, and many more.

    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

  • #813: Q&A with Tim — Three Life Commandments, 4-Hour Workweek Exercises I Still Use, The Art and Joy of Inefficiency, Stoicism Revisited, and Much More

    AI transcript
    0:00:03 Hello, boys and girls, ladies and germs. This is Tim Ferriss. Welcome to another episode of
    0:00:09 The Tim Ferriss Show. This is an in-between-isode. So this is an episode between longer, deep-dive
    0:00:15 interviews with world-class performers. And in this case, I am being asked questions. I do these
    0:00:20 every once in a while. I enjoy doing them, and we tend to cover a lot of ground. In this particular
    0:00:29 Q&A, I am answering questions submitted by a small group of test readers for my latest book project,
    0:00:33 The Knowbook. If you want to see what that’s about and see a few sample chapters, go to
    0:00:39 tim.blog slash the knowbook for more information, and you can check out that. The community is now
    0:00:44 closed because we have a critical mass of people needed for providing edit feedback and book feedback
    0:00:52 and so on, but might expand it once the book comes out. Who knows? This episode was all over the place.
    0:00:57 We talked about what my commandments would be if I were to start a cult, which I’m not, don’t worry.
    0:01:02 about what my costumes would look like, what my cult uniforms would look like.
    0:01:09 The risks of delegating your thinking to AI, how I use and do not use AI in creative endeavors,
    0:01:16 stoicism, how I balance that with other types of philosophies, perils of audience capture,
    0:01:21 how I think about platforms and audience, and so on. The exercises from the four-hour workweek that I
    0:01:29 still use inefficiency, where I actually deliberately introduce inefficiency in my life, and there are
    0:01:35 more examples than you might expect, and much, much more. So without further ado, actually with
    0:01:39 a little further ado, a few words from the people who make this podcast possible, and we’ll hop right
    0:01:42 into the Q&A. Thanks for listening.
    0:01:47 Budgeting apps, they can be interesting. Yeah, they can be helpful. I’ve tried out a bunch,
    0:01:52 but they don’t compare to the complete financial command center that you get with today’s sponsor,
    0:01:57 Monarch Money. And a number of my friends have recommended them publicly, have recommended it to
    0:02:03 me, and I had my entire team basically test this app out, and they’re all still using it.
    0:02:08 Monarch is like your own personal CFO, giving you full visibility and control so you can stop
    0:02:13 merely earning and start growing. For instance, one person on my podcast team has tried four other
    0:02:18 budgeting apps, said linking his accounts, which includes banking, investments, and crypto,
    0:02:24 had never been easier. And Monarch had the cleanest, simplest, yet most complete UI he’s ever seen. It
    0:02:29 made him want to track his finances. Monarch was named the Wall Street Journal’s best budgeting app of
    0:02:35 2025, and it’s the top recommended personal finance app by users and experts with more than 30,000
    0:02:41 five-star reviews. So get control of your overall finances, the whole shebang with Monarch Money.
    0:02:47 Use code TIM at monarchmoney.com. Just type it into your browser for half off of your first year. That’s
    0:02:55 50% off of your first year at monarchmoney.com with code TIM. Sleep is the key to it all. It is the
    0:03:00 foundation. Many of you heard me talk about how today’s sponsor, Eight Sleep, has improved my sleep
    0:03:05 with its pod cover. Well, they just launched their latest product, the pod five. I cannot wait to try
    0:03:10 it out, and here’s why. The pod five introduces Eight Sleep’s latest product, the blanket, which uses the
    0:03:15 same technology as the pod’s cover to extend temperature regulation across the entire body.
    0:03:19 So if you’re too hot, too cold, you can fix it. If you’re a couple and one of you is hot, one of you
    0:03:24 is cold, you can fix it as well. It all fits right over your existing mattress like a fitted sheet.
    0:03:31 On average, members report the pod has helped them fall asleep 44% faster, 34% deeper sleep, and given
    0:03:37 them up to one added hour of sleep each night. Also, the pod’s snoring detection, my friend Albert might
    0:03:43 be interested in this, and automatic elevating platform have reduced user snoring by 45%. So it
    0:03:47 does a lot. You’ll also get a personalized report each morning, allowing you to track your sleep stages,
    0:03:52 heart rate variability, respiratory rate, and more, all without having any devices strapped onto you.
    0:04:00 So head over to eightsleep.com slash Tim and use code Tim to get $350 off of your very own pod five
    0:04:05 ultra. You can try it at home for 30 days and return it if you don’t like it. So why not give it a shot?
    0:04:12 Sleep is everything. Again, that’s eightsleep.com slash Tim. You can spell it out, eightsleep.com
    0:04:18 slash Tim for $350 off. Shipping is available to many countries worldwide. One more time, eightsleep.com
    0:04:48 slash Tim. Let’s hop right into it. Start with a question from Joseph. What top
    0:04:53 three activities invoke or evoke childhood nostalgia that you’d hope to repeat with your future
    0:05:04 children? I thought about this and every answer ended up being outdoors. I recall very early on
    0:05:09 when I was a small kid, my mother, we didn’t have a whole lot of money. We had a lot of chicken legs
    0:05:18 and a lot of TV dinners, but we would take those chicken legs after we had eaten. So the bones with a
    0:05:26 stuck here and there. And occasionally we would go down to the bay out onto a small pier and hang
    0:05:33 these chicken legs, these bones into the water and pull up crabs and look at the crabs. And that has
    0:05:41 just been indelibly burned into my memory as so exciting. Everything about it was interesting to me
    0:05:48 as a kid. And there are other examples that my mom in particular is very good at fostering. She would
    0:05:54 take us to the beach and we would use magnets to collect, I suppose, magnetic or black sand. And we
    0:06:01 would put the sand into mason jars and then we could play with them with different magnets. And that stuck
    0:06:06 out. And then the last example that could give more, but was camping in Vermont. We would spend time
    0:06:12 almost every year camping in Vermont at a campground. So there was a social aspect, but we could also go
    0:06:18 to rivers and jump off of waterfalls, which at the time seemed a thousand feet tall. In retrospect,
    0:06:25 they were probably 15 to 20 feet, but very, very exciting for a young boy. And typically it would
    0:06:29 be with one or two of my friends on those camping trips as well, which was amazing.
    0:06:33 All right. This is a question from Jeff. What’s something you suspect is true about success,
    0:06:38 but you’d never say out loud in a podcast and then in parentheses until now or keynote? Well,
    0:06:48 the first thing that came to mind, I think I would hesitate to bring up because it sounds like a quality
    0:06:55 problem. And I suppose it is. I do not expect America to weep for the sorrows of people who have
    0:07:01 achieved some degree of success. So that is the reasoning behind probably not broadcasting it,
    0:07:09 but the basic suspicion that I have, and this is over decades of watching people become quote unquote
    0:07:13 successful professionally, financially, as just say those are the metrics we’re using,
    0:07:21 is that becoming successful in that way makes the vast majority of people more predisposed to depression
    0:07:28 and anxiety, believe it or not. And the reason for that is when you’re striving, when you don’t have
    0:07:33 that quote unquote success, you have two things. You have the hope, maybe the belief, maybe both,
    0:07:39 that once you have those things, the vast majority of your problems, the things that are eating at you,
    0:07:43 the things that keep you up at night, the worries, the this, that, that they’ll just vanish.
    0:07:52 By and large, that doesn’t happen. The other thing that the striving period gives you is it gives you a
    0:07:57 mission of sorts, gives you a feeling of purpose, purposes to reach this escape velocity where you
    0:08:03 have all this money or success or whatever it might be. And once you are the greyhound that catches the
    0:08:11 rabbit on the track, you’re kind of like, okay, well, now what do I do with myself? And as I said,
    0:08:16 this is probably going to be a head scratcher for a lot of folks because I’m not in any respect
    0:08:23 complaining about success. There are things that finances solve, right? Money can solve
    0:08:30 money problems. But I think the expectation is there’s going to be a lot more payoff and finality
    0:08:36 to the solving of problems, which is not the case. So that would be my suspicion that I generally don’t
    0:08:44 say out loud because who the hell really wants to hear it. But the reason I’m mentioning it is that
    0:08:53 it can inform what you do as you are in the pursuit of success. And that is perhaps a deal with some of
    0:09:02 the issues that are hiding in the basement to come out and look at these tools, developing awareness.
    0:09:08 Here’s the book I’m reading yet again, Anthony DeMello, Awareness. Look at meditation practice.
    0:09:17 Basically put some of these safety nets in place and explore some of these modalities that can contend
    0:09:24 with some of those inner demons or insecurities that will actually come out in much higher volume
    0:09:32 once you have caught that rabbit, if that makes sense. So really don’t wait until you have the veil
    0:09:40 pulled off to work on those things. And then you can really enjoy the benefits and the upside of that
    0:09:46 success without suffering what are actually some very, very real risks and downside existentially,
    0:09:52 psychologically. That’s what I would say there. And then follow-up question is if you had to create a
    0:09:56 religion with just three commandments based on your life so far, what would they be? And what would
    0:10:01 your cult uniforms look like? Well, I think at my cult uniforms, and I’m not planning on making a cult,
    0:10:07 maybe I already accidentally did. I don’t know. But they would be very, very comfortable green pajamas
    0:10:13 of some type because green is my favorite color. And I care about comfort more than I care about style.
    0:10:20 So they’d be very comfortable green pajamas of some type. I don’t know. I want to say silk, but let’s not get
    0:10:25 too carried away. Depends on how big the cult is and what the budget is for our uniforms. And then the
    0:10:31 three commandments. This is my first stab. I do not have any plans on forming a religion, although I do
    0:10:38 think there will be a Cambrian explosion of religions as AI and noise and tech lead people to clamor for
    0:10:43 meaning in a mostly, I would say, increasingly secular world. I do think there are going to be
    0:10:48 a lot more religions. And that was my prediction about five years ago. But here are the commandments
    0:10:52 that I came up with. Number one, movement is medicine. We could unpack that, but I think you get
    0:10:58 the idea. Body and mind are not separate. It’s all tied together. So movement is medicine to save the
    0:11:06 self, help outside the self. I think self-help is often self-defeating, if that makes sense. It can
    0:11:14 reinforce the me, me, me story, I, I, I story of individualism that is so emphasized in, for instance,
    0:11:23 the United States and a lot of Western Europe. And I don’t think that certainly anxiety, depression,
    0:11:27 different psychiatric disorders, quote unquote, although I’m not sure if you can call them those,
    0:11:32 if they become the majority, but they’re not limited to individualistic countries. But I do
    0:11:39 think the more you focus on the self, the more your self problems are going to be. So to save the self,
    0:11:46 look outside the self, that could take the form of charitable work, brightening someone’s day if you
    0:11:54 can’t brighten your own. But it can also take a lot of different forms, such as particular types of
    0:12:03 meditation or training focused on poking at the illusion of self or independence or duality,
    0:12:08 et cetera. And this may pop up again later. That sounds very esoteric, but what the hell,
    0:12:11 we’re talking about religion. So let’s do it. Movement is medicine to save the self, help outside
    0:12:17 the self. And then the last one, because I’m thinking about running a cult, if I were actually running a
    0:12:22 community and I wanted people to not constantly have drama everywhere and anywhere, although that is
    0:12:29 human nature on some level, especially once we get to larger groups, request what you want more of and
    0:12:39 what you want less of. Just fucking say it. And I feel like a lot of the drama in life is we push off
    0:12:43 the uncomfortable conversations. We don’t ask for what we want. Clearly, we expect people to be mind
    0:12:51 readers or we’re very indirect. And if you don’t like something, just speak up. And if it’s tiny,
    0:12:58 also like get over yourself and maybe just suck it up and put on your big girl pants. But for the most
    0:13:02 part, just speak clearly, ask for what you want, indicate what you don’t like, et cetera.
    0:13:07 All right. Those are my three commandments. Sure, I could do better if I put more time into it,
    0:13:15 but I don’t want to actually seriously consider building a cult. That’s a dangerous narcissistic
    0:13:21 impulse that sadly a lot of folks we see on social media are indulging to the full. All right. Next
    0:13:26 one. Becky, when working on a big project that will take a long time to complete from beginning to end,
    0:13:30 like a novel or a movie, how do you approach it? The first thing that came to mind is structure,
    0:13:37 structure, structure, structure. I want to envision this very clearly and have the ability to move
    0:13:44 things around in a physical or almost physical sense. The way that this has been done for a long time
    0:13:50 is people use index cards and they put them on a wall with pins or they put them on the floor so that they
    0:14:00 can move things around to see how they respond to different types of structure, sequence, editing, et cetera.
    0:14:09 And for me, the best tool that I have found thus far is Scrivener. It’s a software program. It’s been
    0:14:17 used a lot for plays and screenwriting. I’ve used it for a number of my books. And at this point with
    0:14:24 the very experimental notebook, which all of you know is pretty far from being done. Actually, you don’t
    0:14:30 know the full scope of it. I guess we’re on something like step 10 or 11. There are like 35 steps.
    0:14:39 What the fuck? There’s so much. So I’m going to have to do some significant pairing and also reordering
    0:14:45 of things. And the only reason that I perhaps strayed from Scrivener is that nobody in publishing
    0:14:53 uses Scrivener, at least as far as I can tell. They use Word or they use Google Docs, but God bless
    0:14:59 Google Docs. It’s useful for so many things. But when you end up having 30 to 40 separate documents,
    0:15:06 it’s actually a huge pain in the ass to zoom out and look at the larger picture. So I will be
    0:15:12 returning to Scrivener shortly. Some questions from Tim. I’m going to pick and choose. All right,
    0:15:18 Tim, did this TrueFans preview community, that’s the notebook community for people who may be listening,
    0:15:23 fundamentally shape the book? Or was it mostly a marketing engagement tool? Would I do it again?
    0:15:29 Why? I would do it again because it’s working to improve the book. Not at all a marketing or engagement
    0:15:36 tool. Don’t care about that at all at this point. And it is just to fundamentally help shape the book.
    0:15:42 So it has been incredibly helpful. And I’ll speak to this perhaps a little bit later as well,
    0:15:49 because there were a lot of questions around AI. I right now do not use AI to write anything.
    0:15:57 That is from the perspective of blank page. What I have used AI for a lot is to try to parse feedback,
    0:16:04 look at patterns. And I do read through all of the comments on the community.
    0:16:11 And then what I will also do, for instance, I’ve had a number of test readers, including two people at
    0:16:18 prospective publisher for the print edition, go through the entire, let’s call it, and Neil and
    0:16:22 I’ve called it this internally, kind of bloatware version of the book, like the giant 800-page
    0:16:31 unrefined version, and have received a lot of feedback from them. I will use AI to then try to
    0:16:38 identify for specific steps. Was there a consensus or a majority in keep or cut?
    0:16:44 Looking at the feedback for certain steps, can AI pull from those separate documents and just give
    0:16:51 me the feedback specific to a particular chapter? I am using AI in that way. And the degree to which
    0:16:58 it is the models have improved just in the last few weeks, for instance, looking at Gemini as one
    0:17:06 example is remarkable. But I’m not using it for drafting from the blank page. There are two reasons
    0:17:11 for that. It’s not that I don’t think it could do a good job, but I don’t want to obsolesce my own
    0:17:18 cognitive function. In the same way that I think with so many things, if you don’t use it, you lose
    0:17:24 it. Example given Google Maps, like how many of us use Google Maps to do the most basic things
    0:17:31 at this point? Or phone numbers, right? You don’t need to remember them, so you don’t. But I do not
    0:17:35 want to let my ability to generate or synthesize
    0:17:42 to atrophy, particularly in the case of writing. And there are a lot of questions about if I had
    0:17:52 kids, what would I encourage them to learn? Given the rapidly developing tools and ecosystem of AI,
    0:17:58 it would be writing. It would be clear written communication. I do think that ultimately there will
    0:18:06 be a lot of voice interface. But if you want to scrutinize and improve your thinking, the best way
    0:18:10 to do that that I have found is doing it through writing. That is how you freeze your thinking. It’s
    0:18:14 much harder to do verbally. Even when I was just starting the podcast and trying to improve it, I
    0:18:22 hired former researchers and producers from inside the Actors Studio to go over my transcripts so that
    0:18:28 they could leave comments on how I could improve, where I had missed opportunities, where I should have
    0:18:33 asked follow-up questions, where my sequencing could be improved. That is how I have found you can most
    0:18:40 directly improve your thinking, which will then inform your prompting. And I think the race goes to the
    0:18:46 best prompter in a sense, knowing not just how to ask prompts, but what to ask from an importance
    0:18:51 kind of ranking perspective. So we’ll come back to that. Maybe teach your kids how to use crossbows and
    0:18:57 bows and arrows, too, just in case. What do I know? What is this? What is this? All right, let’s keep
    0:19:01 moving here. Do you think your biggest success has happened because of your strategies or in spite of
    0:19:09 them? It’s impossible to say. Probably both. I think my general distrust of people and hypervigilance has
    0:19:13 probably been a handicap. And there are a lot of beliefs around that or that are almost certainly
    0:19:19 incorrect or just unsupportable if you look at the chronicle of my life. And then there are some that
    0:19:24 I think have stood the test of time, which relate to later questions on four-hour workweek and what I
    0:19:28 still use from that book. So let me keep moving here. This is from Stephen. Given your focus on
    0:19:33 optimizing efficiency, how do you handle unpredictable variables like traffic, airport delays, and other
    0:19:36 disruptions that are beyond your control? So this is a pretty common question for me.
    0:19:42 And I think a lot of people imagine me losing my shit when, and I’m not saying that’s what you’re
    0:19:50 doing, Stephen, but when things outside of my control start burning up minutes and hours that I
    0:19:57 value very highly. Otherwise, why would I spend so much time on efficiency? But I will say that the short
    0:20:04 answer is stoicism. Really double-click on stoics and stoic philosophy. And in fact, these types of things,
    0:20:10 traffic, airport delays, other disruptions, unforeseen, unpredictable, uncontrollable,
    0:20:16 they really don’t bother me. And that is trained. The stuff that bothers me is the kind of stuff,
    0:20:21 for instance, that happened last night. I’m in ketosis. I’m eating disgusting amounts of fat.
    0:20:27 I’m having a big steak for like the nth time now. And I just wanted something to break up the monotony.
    0:20:32 So I asked the bartender, hey, can you recommend any mezcals? Here I am in Texas. There’s a great
    0:20:35 selection of mezcal and tequila. And he’s like, oh, there are a bunch of them. He’s like, but I
    0:20:41 really like this one. And he recommends this thing very casually. And I have it and it ends up costing
    0:20:47 $72 for a glass. What in the fuck? Come on, pal. And he’s like, oh, you just have good taste. I’m
    0:20:52 like, asshole. It’s the only one you recommended to me. You don’t tell anyone it’s going to be $72.
    0:20:57 That’s the kind of thing that I get upset about. Which, frankly, if I’m reading my Marcus Aurelius
    0:21:05 and so on, it’s like, wake up expecting people to be stupid and rude and unreliable, then maybe it
    0:21:10 shouldn’t bother me. But that’s the species of frustration that I still need some work to get
    0:21:16 beyond, I think. So I think I answered it. This is Corrine. If I were mentoring an 18-year-old today,
    0:21:23 right, given the AI driving so much, writing and manual literacy, how to make things, how to fix
    0:21:27 things. This is not necessarily for a post-apocalyptic Mad Max-type scenario, although you
    0:21:36 never know. It’s, I think, because it is one way to escape the sort of digital doom scrolling and doom
    0:21:43 immersion that online has largely become. So for psychological health, I think it’ll be important
    0:21:48 to get offline. Like, if that’s crocheting, fine. If it’s painting, fine. If it’s gardening, fine. But I
    0:21:56 do think there will be a proliferation and an increase in popularity around those things. And also, there
    0:22:05 will be more and more demand for proof of fingerprints, human input and fingerprints on things. Even a lot of
    0:22:11 what we consume digitally, proving that with various types of human-made watermarks, right? And there are
    0:22:17 companies that are focused on this to a large extent. And I think Kevin and I brainstormed around this
    0:22:21 years ago. And that is certainly, I think, where things are going.
    0:22:28 All right. Let me hop into the chat. Sounds like a great cult. I think what sells it most is the
    0:22:29 comfortable green pajamas.
    0:22:42 All right. Let’s see. Ooh. Yeah. What book on sophism would I recommend? There are books of poetry that
    0:22:50 really, I think, transmit a lot of sophism. They also have commentary and so on. I will say that
    0:22:58 Haile Liza Gafori’s translations of Rumi. There’s one collection called Gold, I think is a great entry
    0:23:07 point. And certainly, the poetry of Hafez, I also think, is a great way to directly taste what they
    0:23:14 intend to explain. And often, that is what cannot be verbalized or explained directly. They have to use
    0:23:21 metaphor as a crutch because that is the only way that they can really make a valid attempt.
    0:23:25 This is from Cindy. Tell us a behind-the-scenes story of a podcast that went wrong or off the
    0:23:32 rails. You don’t have to name names. There have been quite a few. They have become fewer and fewer
    0:23:38 over time. But there have been times when I’ve paused a podcast and basically gone to someone who’s
    0:23:44 say a producer. And I’m like, this is too general. It’s not tactful enough for my audience. We need to
    0:23:49 end it so you can decide how to convey that. If you want to claim it’s a technical error or problem,
    0:23:56 that’s fine. I’ll leave it up to you. But I am going to leave. That happened a few months ago.
    0:24:04 Early on, I had a number of interviews with very well-known celebrities and thought that that was
    0:24:12 important for me to have well-known names on the podcast as guests to attract attention and listeners
    0:24:18 to the podcast, which on some level is true, actually. And it is more and more so true as we
    0:24:25 become more and more dependent on algorithms on the platform because you can use certain names
    0:24:33 almost like an incantation to summon Google juice and YouTube favoritism to your videos, right?
    0:24:40 It’s remarkable. Some names have just been anointed. And I’ve done a lot to try to counteract that and
    0:24:53 inevitably will turn into if they’re not careful. But I had a number of interviews and I’m just like,
    0:25:00 God, this is so bad. Now what the fuck do I do? This is so bad. And these people were very kind and
    0:25:06 trying really hard. But I would say there are a few categories that I found very, very challenging.
    0:25:12 Not always. There are exceptions. Actors, athletes, and astronauts. I don’t know why those three.
    0:25:20 But I think it’s because in the case of athletes and actors, they specialize so early by necessity to
    0:25:28 become the best at what they do that that maniacal focus, exactly what makes them good on some level,
    0:25:33 means that over a two-hour conversation, unless we’re just going role by role and dissecting what
    0:25:38 they’ve done, which is boring to anyone who is not an actor or deeply interested in it.
    0:25:47 If we want something that is wide ranging and kind of multi-textured that will engage a lot of listeners
    0:25:52 because it gives them things they can use, it’s hard to do. It’s really hard to do with athletes
    0:25:59 and actors. Astronauts is much trickier. I think it’s because number one, you have to have a very,
    0:26:05 very, very, very, very high tolerance for boredom and monotony to be an astronaut. And they’re
    0:26:12 phenomenal on so many levels. And then thirdly, a lot of folks I might interview have been out of
    0:26:17 that profession for a while and have transitioned to, say, motivational speaking to corporations and
    0:26:25 so on. So they speak in very broad terms about leadership, integrity, and so on. That’s also a risk
    0:26:29 with people from the military. But I think I’ve done pretty well at navigating around that. So
    0:26:34 those are some of the behind the scenes. Here’s a question from Sasha. I remember the four-hour work
    0:26:40 week, you had a beautiful poem titled Slow Dance by David Weatherford. Yes, yes, yes, yes. That is worth
    0:26:45 rereading a lot. I think this poem is beautiful, but also reminds me of taking the inefficient route,
    0:26:50 not in a bad way. In what areas of your life do you intentionally choose inefficiency? A lot,
    0:26:56 a lot. Whether that’s meditating, whether that is spending time with my dog who just walked in,
    0:27:03 Molly, whether that is reading poetry, which has become more and more important to me on a number
    0:27:11 of levels. One is certainly simply to explore that medium and all of the riches it has to offer.
    0:27:18 It’s also because trying to speed through it is sort of antithetical to the promise and potential of
    0:27:25 poetry. Fiction, I don’t speed read. Fiction, I’m listening to Midnight’s Children by Salman Rushdie
    0:27:30 right now, which is one of the books, if not the book that really put him on the map. Beautiful prose,
    0:27:36 amazing voice performance. So I’m listening to that right now. I would say more and more so,
    0:27:44 I am realizing that efficiency has a place, but part of being number one, effective, which is more
    0:27:50 important is choosing the right things. So if you were to be just like a nanny cam on my wall,
    0:27:57 watching what I did today or this week, you would be astonished. I just look like a Roomba lost in a
    0:28:04 corner, bumping up against things. I have been so, so inefficient this week. I mean, shockingly so.
    0:28:11 I mean, way below average, like many standard deviations below average. However, when I have
    0:28:18 managed between fasting and colonoscopy and ketosis and keto flu and just feeling like dog shit and just
    0:28:24 being distracted for any number of reasons, when I have focused, they have been on two or three things
    0:28:29 things that are actually high leverage. It is forgivable to be inefficient as long as you are
    0:28:36 effective. I don’t want to be judgy here, but it is less forgivable or not forgivable to be highly
    0:28:42 efficient, but ineffective. Put another way, straight out of the four-hour work week, right? What you do is
    0:28:49 more important than how you do anything. I really still stick by that. So I would say overall, I am
    0:28:56 inefficient by choice and sometimes not by choice and sometimes highly efficient, but that has never
    0:29:03 been my primary concern. And more so and more so, I’m like, what are you rushing to? What are you
    0:29:08 sprinting towards? Let’s be very clear on that. And sometimes it makes sense, a lot of sense to sprint,
    0:29:16 but otherwise it’s like, if you’re being efficient and the void is filled by other things that you seek
    0:29:21 to do more and more efficiently. Well, guess what? You didn’t save any time. The void is immediately
    0:29:28 filled with more stuff that you seek to optimize. And that is why in the short term, I think people
    0:29:33 are like, wow, AI is going to save us so much time. And it’s like, yeah, it will. If you constrain the
    0:29:38 number of tasks you do, otherwise you’re going to be like, wow, I’ve saved so much time in analyzing
    0:29:45 the spreadsheet. Let me dream up six other non-critical things that I can now apply AI to. And lo and behold,
    0:29:52 we’re straight back to the same fucking place of feeling like we have not enough time and too
    0:29:59 many things to do. So the what, right? The lead domino, the one thing to quote Gary Keller, like
    0:30:03 these are the things that will separate the overachievers from the underachievers moving
    0:30:09 forward, right? The ability to really single task on things that move the needle and hopefully many
    0:30:17 other adjacent needles. Just a quick thanks to one of our sponsors and we’ll be right back to the show.
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    0:31:30 Christine, I’m going to paraphrase some of these. I think if I read through all of them,
    0:31:36 we’re going to run out of time pretty quickly. So you yourself have at times dabbled into unhealthy
    0:31:42 workaholism. Serve me in some ways, not in others. What’s your advice to people who are trying to perhaps
    0:31:50 help people who have a similar challenge? From your perspective, how might you help them?
    0:31:54 The first thing that came to mind, and maybe it’s because I just had a podcast with Terry Reel,
    0:32:01 I don’t want to talk about it, which is about ostensibly male depression, but I think it can
    0:32:08 apply to women as well. Covert depression that is masked by different types of busyness or addictive
    0:32:14 behavior, including workaholism. And I would say also one more thing though, and this doesn’t get a
    0:32:20 lot of airtime. When you see someone who has an addictive behavior, whether it’s workaholism or what
    0:32:26 you consider compulsive, right? Sexual addiction, could be anything. Before you seek to quote-unquote
    0:32:34 help the person remove that thing, think very, very, very carefully about whether or not they have another
    0:32:43 safety net. Because if it is covering up depression, if you attempt to, again in quotes, save them, but leave
    0:32:48 them with nowhere else to turn after you’ve perhaps given them some degree of awareness slash guilt slash
    0:32:55 shame around that behavior, they could actually end up in a very bad place. So really consider carefully
    0:33:06 what support or perhaps even what types of therapy and so on they can engage with before that crutch is
    0:33:13 taken away. I would just say that because I’ve seen multiple instances of people being shown the
    0:33:20 problem, but they haven’t been offered an alternative or an off-ramp, if that makes sense. Now they’re stuck
    0:33:27 with this new awareness of a weakness or a problem, but they do not have a plan B. However, I would say
    0:33:34 that at the very least to perhaps develop an awareness yourself so that you can observe or begin to ask
    0:33:39 questions in your own head, not necessarily with this other person. I do think Terry Reels,
    0:33:44 I don’t want to talk about it, but could be very instructive. Rachel, when you’re working on something
    0:33:51 new, how do you know when it’s time to talk or share what you’re working on? Do you lean towards making
    0:33:55 it public early to work on traction or establishment, or do you lean towards waiting as long as possible?
    0:34:03 Or is it a slow leak? Well, I would say I lean towards as late as humanly possible because also plans
    0:34:08 can change and you can paint yourself into a corner publicly very easily or set expectations too high
    0:34:14 and then you can’t deliver. So I wait as long as possible. I really don’t think much at all about
    0:34:19 early traction. I’ll sometimes stick out teasers, but by the time I’m putting out, say, the first chapter
    0:34:25 of a book, typically the book is done. This is the first time I’ve broken that rule. And that was to hold
    0:34:30 myself accountable to working with you guys in the no community. So far, it’s worked pretty well. So I don’t
    0:34:36 regret that. But I tend to wait as long as possible. And partially, let me tell you a few reasons for
    0:34:44 that. The first is that a lot of people like the marketing or PR side, the creative aspects of
    0:34:49 engaging with that, thinking about angles, thinking about how you can create traction. I think I’m
    0:34:54 pretty good at that. Writing is a lot harder. So let’s look at it in the context of writing.
    0:34:59 What does that mean? That means that if I allow myself the opportunity, if I open the door,
    0:35:07 even an inch, to fucking around with marketing and launch plans and PR, instead of doing the laying
    0:35:15 of bricks and the heavy lifting of writing, I will subconsciously or consciously take that little,
    0:35:21 little side curtain exit to work on things that are not actually the one thing, which is the writing.
    0:35:27 And furthermore, I would say by disallowing that, I have to think about how I am making,
    0:35:33 number one, the product as good as possible. And people are going to say, yeah, duh, idiot. Of
    0:35:36 course you want to make the product good. And I’m like, no, no, no. I think you’re kind of missing it
    0:35:42 in the sense that with all of my books, I asked the question, if I could not do any marketing,
    0:35:49 any PR, I could only give this book to like a thousand people. Can I make the book do the work?
    0:35:57 Are there features in it? Are there exercises in it? Are there quotes and insights in it that will
    0:36:07 make it something that is painful not to share? That’s it. And if you do that, my God, does it make
    0:36:14 everything else later easier? And it also helps something to be perennial. It helps something to
    0:36:20 become evergreen. And I think asking those types of questions is part of the reason that the 4-Hour
    0:36:27 Workweek, which was published in 2007, for God’s sake, the Pliocene era, was revised in 2009. Fine.
    0:36:33 Still completely out of date in so many ways. To be one of Amazon’s most highlighted, I think it was top
    0:36:39 10 highlighted books in 2017. And it’s still selling incredibly well. I think it’s in part because of
    0:36:46 asking those types of questions. Not assuming that I can make up for anything with marketing or PR.
    0:36:54 If I want to turn the thousand people and no more, maybe a hundred people, I give this book to for free
    0:37:01 into the marketing force, into the PR force that drives every subsequent sale. How do I need to
    0:37:08 architect this book? What do I need to clean up? And going from there. All right. Bit of a long answer,
    0:37:12 but there you go. Another follow-up question, which is what types of parameters do you have in place when
    0:37:18 you want to establish a partnership or business? What are the terms? Would you insist on meeting in
    0:37:22 real life first? The answer to that is no, since I do a lot of what I do remotely. How do you know the
    0:37:26 terms to agree or not agree to when you have no idea what the future holds? There are a lot of questions
    0:37:31 here. And as you observed also, good questions for a lawyer. I am not one. I don’t play one on the
    0:37:35 internet. But here’s what I would say. And Gary Keller has a lot of good thoughts on this too in
    0:37:43 my interview with him. Think of the agreement as a disagreement. So in other words, you are drafting,
    0:37:49 it’s like a prenup. You’re drafting a separation when you are your best selves so that when it comes to
    0:37:57 pass, if it comes to pass, that you’re going to split, you can’t do unnecessary damage to each
    0:38:02 other or one another, depending on how many parties. So for me, and I know this doesn’t apply in all
    0:38:08 situations, but there are a lot of people like Richard Branson and so on who would echo this
    0:38:13 philosophy. Again, it’s not one size fits all, but if you can cap the downside, the upside over time
    0:38:21 takes care of itself. And the way he launched his airline with very clever leasing and buyback
    0:38:26 provisions and so on is a good example of that. The way that applies to a lot of agreements is really
    0:38:33 think through the termination. Is it easy for either party to terminate? Is it easy for you to terminate?
    0:38:40 And really, really, really, really get comfortable with that. And fear setting is helpful here. Yes,
    0:38:45 you want to hope for the best. But in the case of agreements, you do want to plan or at least have
    0:38:52 a plan, a process for the worst. And that is not pessimistic. That is being responsible, right?
    0:38:56 That is having a pre-flight checklist. It’s not like, what do you don’t trust me? It’s like,
    0:39:01 I trust you, but everybody makes mistakes. Shit happens. So let’s be adults about it. That’s what I
    0:39:07 would say. Saks, you have a question. What area of spirituality really interests me and what progress
    0:39:13 have I made on the path? The first thing that came to mind here was direct experience of dropping
    0:39:20 illusions and delusions. This sounds very esoteric, but not really, actually, right? Like I’ll give you
    0:39:25 an example. Let’s just say you’re really anxious. And then there’s part of you that is observing that
    0:39:31 anxiety. Well, one could argue then there’s part of you or a facet of you, a meta version of you
    0:39:37 that is not anxious. And it’s like, okay, well, like, let’s think about that a second,
    0:39:41 right? Then can you really say I am anxious? Well, not really because you’re not fully anxious.
    0:39:47 And then you can start to kind of pick at that and it can actually be really deeply therapeutically
    0:39:53 valuable and have some durability. Certainly some psychedelic experiences have informed that.
    0:39:58 I would say though you do not need that. Things like awareness, which I already spoke about Anthony
    0:40:03 DeMello can be very powerful, especially when used in combination with meditation. Since I’m involved
    0:40:07 with it and I think it’s the best for a lot of reasons for a lot of people, not everyone. Of course,
    0:40:13 I would mention the way app by Henry Shookman, which I think is a very logical sequence for skill
    0:40:19 development. There are many other options out there, but you do not need to take
    0:40:25 psyche shattering drugs that will take you to the 17th dimension where you may or may not have your
    0:40:34 entire life rearranged by a Mesoamerican demons to paraphrase a post that I saw on X a long time
    0:40:40 ago. So like there are risks to doing that. So you don’t necessarily need those, but this direct
    0:40:47 experience of sort of looking through illusions and delusions that tend to contribute to unhappiness
    0:40:53 and anxiety, I think is pretty much where I’m angling and certainly have a lot of progress to make
    0:41:00 there, but you need to take the time to number one, observe yourself in some fashion. And I think
    0:41:05 it’s Dennis McKenna who said also that by and large, these profound, I think it was in his book,
    0:41:11 The Brotherhood of the Screaming Abyss, which is a great title about his largely autobiographical
    0:41:17 experiences with his brother, Terrence, over time. But psychedelics are really an intense experience
    0:41:21 of the present and there are different ways you can get there. You don’t necessarily need to take
    0:41:30 exotic plants or drugs. All right, let’s hop down. This will be Lori. All right, what advice would I give
    0:41:34 my 30 year old self? If you’re creating a new social media app, setting up the funding and software team
    0:41:39 as well as a separate question, submitting a script I wrote for a pilot creation and ultimate submission
    0:41:45 to filmmakers. I’m going to skip the script because I don’t understand that world. But if we’re looking
    0:41:51 at apps, I would say, number one, question all of your assumptions about what you need to launch an app.
    0:41:57 So for instance, fundraising, software team, maybe you need those, maybe you don’t. I would look at AI
    0:42:04 tools and vibe coding very, very closely. And within the next few years, I mean, it will not take long
    0:42:09 within the next maybe two years. I mean, there will be multi-billion dollar companies that have one or two
    0:42:19 employees. And these AI agents will effectively be acting as highly trained employees in different
    0:42:27 roles. And it will be people who know how to manage that, who can really leverage the technology. So not
    0:42:32 to beat a dead horse, but I would say really spend some time trying to build things as quickly as possible
    0:42:39 people that are potentially, probably unrelated to the app that you would like to build. Maybe you don’t
    0:42:46 experiment with the crown jewel up front, but take a couple of swings, a couple of at-bats with things
    0:42:52 that you care less about. But I do think that things are going to be streamlined unbelievably moving
    0:43:00 forward. And that will also raise questions about what your durable alpha is. In other words, when the
    0:43:05 threshold, when the people that need to clear to enter into the space gets lower and lower and
    0:43:12 lower, and anyone who can type English or for that matter, any other language pretty soon is able to
    0:43:18 use these tools, what advantage do you have? How are you going to create a category of one or a moat
    0:43:23 around your app? I think that is probably a question that I would be asking more and more so.
    0:43:29 All right. So I think this is from, I’m going to butcher this name. Hilke, boy, good luck to me. I’m sorry
    0:43:34 if I’m, I butchered that, but here we go. Whenever you find yourself on the side of the majority, it’s a good
    0:43:40 time to pause and reflect. That’s a quote that I often post and use, and it is attributed to Mark Twain.
    0:43:45 And then another, the fishing is best where the fewest go. Which areas of your life have you most recently
    0:43:52 applied these principles? I would say, honestly, it’s just really pumping the brakes very directly to my
    0:43:59 financial detriment. But at this point, it doesn’t matter. I don’t care. Related to engaging with
    0:44:08 platforms and algorithms and letting audience dictate what I do. So there is something called audience
    0:44:12 capture. People have talked about the risks of audience capture, right? When your audience responds
    0:44:18 responds really well to something, and then you double down on creating more videos that fit that mold or
    0:44:24 saying more outrageous things, and you will be shaped just like a dog being trained to more precisely
    0:44:31 triple down, quadruple down on specific things. Then you become a character of yourself. And then the mask
    0:44:36 that you wear becomes you yourself, even offline. And lo and behold, you have a big problem.
    0:44:43 Well, that applies to audience capture. It also applies to what I would call maybe platform capture,
    0:44:50 where to appease and curry favor with the algorithm and to get therefore rewarded with more likes,
    0:44:58 more followers, more views, more whatever, you contort and do everything you can to satisfy X.
    0:45:05 Maybe that’s short form video. Maybe that’s short form video where you’re not actually driving towards
    0:45:11 conversion because they penalize you for putting a URL text in a video, but it’s some type of
    0:45:18 entertainment. So now you’re a dancing monkey. And you slowly turn into a dancing monkey.
    0:45:23 And not only are you dancing monkey, but now you’re not even choosing which music you’re dancing to.
    0:45:33 And I do think that I’ve seen this already, but people online become these tailors acting to the
    0:45:42 spec of the platform. And more and more so, I think the vast majority of value of interactions on these
    0:45:45 platforms is being captured by the platforms. You can see it in a million different ways. I don’t think
    0:45:52 this is controversial or hard to prove. Therefore, as I’m watching all this happening, I am pumping the
    0:45:58 breaks. And like when in doubt, do not do is sort of my policy. If a lot of people are doing something,
    0:46:07 my first inclination, like a petulant child is to not do it and to really wait to see how my friends
    0:46:13 or acquaintances are affected when they follow that recipe for themselves. And a lot of it’s poison.
    0:46:17 So I would say that’s currently where I’m really paying a lot of attention to that.
    0:46:23 So let me hop to the chat here and keep rocking and rolling.
    0:46:33 Okay. I’ve had a couple of questions about Cockpunch, Farlata, and I might as well jump into those from a
    0:46:38 few different folks, both in the submitted questions and in the live questions. All right. So they blend
    0:46:45 together. They’re compatible. So let me just hit them as a nice little basket. So one of them was on the
    0:46:50 future of Cockpunch. It’s so childish. I still find that pretty funny to say. Is more Cockpunch
    0:46:56 content coming? And are you considering renaming it Legends of Farlata? You’ve called it that at least
    0:47:04 once and it’s stuck in my head. All right. Let me hit that first. So yes, it is likely that moving
    0:47:08 forward, if I were to do more with Cockpunch, it would be Legends of Farlata. And part of the reason for that
    0:47:17 is that it is a very, I think, viable fictional world with these greater houses and so on. And as you might
    0:47:24 have noticed from the fiction, what started off as a joke, although that was really sort of cloud cover
    0:47:29 to allow me to experiment with something that I was nervous about and self-conscious about,
    0:47:33 which is fiction. I ended up taking it pretty damn seriously and really building it out.
    0:47:42 If you really just replace Cockpunch in a few places with Legends of Farlata, add in a few
    0:47:49 search replaces, it’s viable. It can actually work as a quote-unquote serious fantasy slash sci-fi
    0:47:57 fiction world. And is there more coming? I mean, I am actually in part, and I’ve been meeting with
    0:48:04 people at film studios and television studios just broadly, because I think that might be a new sandbox
    0:48:11 for me in the near future. But I have in my head a complete trailer for an animated film.
    0:48:19 This is so absurdly aspirational and at this point out of reach, but something along the lines of kind
    0:48:24 of arcane, right? Now they put $100 million, pretty sure, into season one of that. So I doubt I’m going
    0:48:27 to raise that much for something that used to be called the Cockpunch, but I don’t think I’ll have
    0:48:35 to, because to create a proof of concept trailer with AI in the next six months, I think could very
    0:48:41 much be done. As long as I have some concept art, which I do, and I have the ability to create
    0:48:50 compelling voiceover, which I do, and very, very clear sort of directorial ideas around storyboarding,
    0:48:57 which I do. I have a whole storyline built out around Ty, Tyrolean, and his father. Some of you
    0:49:03 might remember this. So there might be more coming. I can’t get it out of my head. And I love fantasy.
    0:49:09 I think I would actually be pretty good at it. Who knows? I’m not making any promises around it,
    0:49:14 because I have a bunch of stuff to clear my plate of first, including the notebook, right?
    0:49:21 If I’m writing the notebook, but I accidentally say yes to 17 new projects, then I’ve proven myself a
    0:49:28 hypocrite. So I need to and want to get a few things done first, but I think there could be
    0:49:34 more coming. Somebody asked, I noticed a Cockpunch tattoo on the coyote cards. Good eye, because that’s
    0:49:40 very, very small on the back of the cards. Are there other Easter eggs we should be hunting for across
    0:49:46 your projects? I would say probably. I mean, should be hunting is a strong way to word it. But are there
    0:49:51 Easter eggs? Yeah, I would say there are Easter eggs. So I’ll leave it at that. All right. Since
    0:49:56 it’s right in front of me, coyote naming curiosity. Why did I choose the name coyote for my new card game?
    0:50:01 Is there a symbolic, mythological, or personal meaning behind it? Yes, all of the above.
    0:50:07 There are some crazy stories related to coyotes from direct experience that I might share at some point
    0:50:14 in a future book, possibly. This is not the time or the place for it, but there is a deep personal
    0:50:19 connection. Coyote also, if you read Trickster Makes This World by Lewis Hyde, it’s a book about trickster
    0:50:26 mythology across different cultures. And coyote in that book is described as a boundary walker.
    0:50:33 And I think of myself that way, or that resonated with me. If you think about what I do interviewing
    0:50:38 all of these people from different disciplines, over 800 episodes, what I’ve done in the books,
    0:50:45 it is boundary walking. I tend to walk with one foot in different worlds to try to tie them together
    0:50:54 in some way. And I also really want to incorporate, and look, the Trickster is not always a benevolent,
    0:51:03 purely good figure. Almost never is that the case. But they do stir things up. And there is an element
    0:51:09 of playfulness, which, depending on where you are, could be attributed to coyote, could be attributed
    0:51:15 to monkeys, could be attributed to fill in the blank. I have literally, this has a crazy story behind it,
    0:51:21 which I’ll tell you another time. But I have a wooden statue from Mexico, which is a coyote that
    0:51:28 is wearing a monkey mask. So I do think about all of that. So there are a lot of different reasons,
    0:51:34 symbolic, mythological, and personal, for naming coyote. But for the purposes of people playing the
    0:51:41 game, it is for them to inject some more fun and levity. And also keep in mind, in the game,
    0:51:46 for people who don’t know, real quick, coyote the game. It is now one of the best-selling games at
    0:51:52 Walmart. It’s exclusive there until end of July, when it’s then going to go to Target and Amazon
    0:51:59 everywhere else. It has been a massive hit so far. The videos of gameplay have tens of millions of views
    0:52:03 that Exploding Kittens has put up, so you can find stuff there. But it’s basically the way I would
    0:52:07 describe it. And I probably need to find a better way to describe it. But it’s like rock, paper,
    0:52:12 scissors on steroids for a group. Little kids can play all the way up to adults. And you have the
    0:52:21 ability to help or sabotage other people. And the coyote cards and attack cards allow you to do that.
    0:52:27 Coyote also screws up the sequence and makes it a lot harder. But people get to play those. So there
    0:52:33 are elements of being a trickster, sabotaging things, and also being playful built into the game. And I
    0:52:39 think almost everybody could use a bit of that these days. I mean, good Lord, the doom and gloom
    0:52:45 is just oppressive. And I do think there’s a lot that’s scary that’s happening right now. But there’s
    0:52:55 also a lot of opportunity. And if you fixate on the doom and gloom, if you take everything seriously,
    0:53:02 which could also include your positive valence, activities and missions, you’re gonna burn out
    0:53:07 before you can actually do the real serious work or complete it. So that’s also a reason for the game.
    0:53:12 And for those people listening, I think everybody here probably is aware already,
    0:53:17 but you can find it. Tim.blog slash coyote. Or you can just go to pretty much any Walmart. It’s in
    0:53:22 3,000 plus Walmarts at this point. And you can buy it online at walmart.com. But if you go to
    0:53:25 tim.blog slash coyote, it’ll take you to a product page.
    0:53:33 So that was quite a detour on cockpunch, but why not? All right. Then there’s a question.
    0:53:37 What tool or tools from the 4-Hour Workweek do you personally come back to most often?
    0:53:44 This is quite fun to answer because I started off, I was like, definitely 80-20 and Parkinson’s law
    0:53:50 and fear setting. And then I was like, and definition, and elimination, and automation.
    0:53:55 And I was like, fuck, I’m going to list off everything in the book. I do use these things
    0:54:04 all the time. I would say right now, the things that I have been focusing on predominantly are 80-20,
    0:54:09 right? I’m applying that to the notebook right now. Parkinson’s law, I’m applying that to the notebook
    0:54:13 right now. Fear setting, I’m applying that to like six different things right now. Elimination,
    0:54:20 I’m doing that with company process right now. Automation, we’re also doing that literally
    0:54:25 set a policy for Five Bullet Friday Today, a new policy, which is intended to automate certain
    0:54:31 types of decisions, right? Because making too many decisions can be as damaging as making the wrong
    0:54:38 decisions. So streamlining all of that involves what? Defining what we want, eliminating everything
    0:54:42 that doesn’t contribute, and then taking the critical few that remain, automating as much as possible.
    0:54:47 This is going to sound familiar to anyone who’s read the 4-Hour Workweek. So I still use a ton
    0:54:52 from that book. Am I using e-commerce tools that I wrote about in 2007? No, definitely not.
    0:54:59 Things have upgraded. But the philosophies, the frameworks, the basic principles, absolutely,
    0:55:07 which were cobbled together, as any readers know, from sources going back thousands of years to hundreds
    0:55:13 of years to decades prior. This is me assembling best practices. So I do still use a lot of those.
    0:55:18 All right. Stephanie, what is one of your favorite memories with your best friend? Honestly,
    0:55:25 the Vermont waterfalls. And I have a photograph of two of my best friends and I standing up on this
    0:55:30 huge rock. My mom took the photo about to jump off. And very sadly, one of them has passed away. It was
    0:55:38 one of my closest friends and died of an accidental fentanyl overdose. He had never taken drugs. And a heroin
    0:55:46 addict friend gave it to him to help with his hangover. And lights out. That was it. So cherish that memory and
    0:55:54 cherish that photo for sure. Ooh, that’s a good one from Becky’s iPad. Thank you, Becky’s iPad.
    0:56:01 If you were to finance a famous movie series to create a sequel, which would you choose?
    0:56:09 Well, I’ll tell you because I loved the original. The book is amazing. The movie I thought was
    0:56:14 incredibly well done. And I actually rewatched it two years ago, The NeverEnding Story. As a lot of you
    0:56:20 know, because it’s come up in the writing, I think the nothing is a really compelling concept.
    0:56:29 And the place of believing and what believing does to ideas is very interesting. And that you could
    0:56:38 convey a lot of important things in a really compelling fantasy narrative with some angle on
    0:56:43 The NeverEnding Story. So I’ll stick with that. All right. This is a book question from Safa. When is the
    0:56:50 book launch estimation? I don’t have a great estimation. I was hoping to have it done in time for a holiday
    0:56:55 launch. I just don’t think that is realistic to get it to a point where I am going to be happy with it.
    0:57:03 I don’t think it’s practical. I think I would need to kill myself and likely become very miserable in
    0:57:12 the process to attempt to do that because the latest really that that would be feasible for a completed
    0:57:18 book to be done would, and this would be stretching it. If I wanted a physical book to launch at the same
    0:57:23 time as the other formats would probably be end of June, and that would be really racing. And that’s
    0:57:27 a month, right? That’s four to five weeks from now. I don’t want to be miserable for the next five
    0:57:32 weeks. And I also feel like that misery would be transmitted into the material. People would pick up
    0:57:37 on it. People aren’t stupid. For those reasons and more, I think it would take more time. I mean,
    0:57:44 there’s a lot that has already been written that is good in the book, but to get it to the finish line
    0:57:50 takes a lot. And my experience with books is, I think, similar to people who’ve run marathons.
    0:57:58 And the feeling is, you’re 70% done. Congratulations. You only have 70% left.
    0:58:06 Meaning, the final steps to get it from good to great, which would be necessary for me to feel in
    0:58:12 order to publish it at all, is a lot of work. It is a lot of work. So I’d love to be pleasantly
    0:58:20 surprised if it takes less work. But if I want to set myself up for success, I think this is actually
    0:58:27 going to come out in a podcast soon. But it’s like, don’t pray for an easy life. Pray for the strength
    0:58:33 to handle a difficult life. It’s more like, let’s plan for the strength to handle a difficult path
    0:58:39 rather than hoping for an easy path. That’s currently where I am with the book. Still need
    0:58:47 to figure out positioning. And we talked about this, but The No Book, it resonates with, as I explain it,
    0:58:54 to people who are very, very busy, especially friends of mine who have some degree of public
    0:58:59 visibility, even within a very tiny niche. They might just be a famous investor and they don’t
    0:59:04 actually do anything on social media, but within their world, they are known and they’re drowning in
    0:59:09 inbound. Those people immediately are like, holy fucking shit, please send me an advanced copy of that
    0:59:15 book. I don’t care how rough it is. Please send me that book. But for a lot of folks, like last night
    0:59:22 when I was having my goddamn $72 Nescal that I didn’t realize was $72, it was good, but please.
    0:59:30 I was reading letters. Friends of mine had mailed me some handwritten letters, believe it or not. And I
    0:59:33 was reading these and they’re like, hey, what are you doing? What’s that? What’s that? And they were
    0:59:38 pretty nosy, actually. So I was like, okay, I’m not going to get any peace here tonight. Let me just engage.
    0:59:41 And they’re like, oh, you’re a writer. What are you writing? What are you doing? I was like, all right,
    0:59:47 well, let me test out the pitch for the book of no, right? And the subtitle and everything. And they’re
    0:59:55 like, huh, cool. And I was like, that’s not a good response. So I need to keep testing the positioning.
    1:00:01 I really appreciate all the comments. I’m going through them right now. The positioning will also
    1:00:08 potentially determine the book structure and writing when I get it into Scrivener. Fundamentally,
    1:00:16 most importantly, I have to like it. So I always reserve veto power. I do not, as the expression goes,
    1:00:22 you know, a camel is a horse designed by committee. It’s like, if you let every piece of input matter,
    1:00:30 and if you allow every piece of input to inform what you do and you subjugate your own position,
    1:00:36 keeping in mind, a lot of the advice will contradict other pieces of advice as well that you get,
    1:00:41 you end up with a mess, right? So for me, getting into Scrivener, I’m considering all the comments,
    1:00:45 a lot of which are incredibly helpful. Most of which are incredibly helpful. They just might
    1:00:51 be diametrically opposed. So I can’t do them both at the same time. Coming back to my point about
    1:00:58 audience capture, I do think for me to be happy with what goes out, like individual taste and preference
    1:01:05 matters. Because the most important thing is that I can live with it, that I’m happy with it. And I do
    1:01:12 think when people completely distrust their own instincts, if they are a writer, a script writer,
    1:01:20 a CEO, it doesn’t matter. Anything. A parent. And they start to default to only outside experts.
    1:01:26 The recipient of that, whether it’s a child or a reader, can feel that, right? There’s like a certain
    1:01:33 fragility in the dilution that they can sense. And I don’t think that is an empowering thing.
    1:01:39 So I’m drifting a bit, but ketosis will do that to you. All right. Am I planning to compete in any
    1:01:45 more archery events or was Lancaster a one-time experiment? I definitely hope to compete more,
    1:01:53 but I need to get surgery on this right elbow first. So I’ll almost certainly do that after I have some
    1:01:59 pretty intense physical trips planned this summer. And then the recovery will take a few months. So
    1:02:08 it’ll definitely be, I would expect, minimum six months before I’m able to even look at competing
    1:02:12 in anything or training seriously for something, which would, of course, be a prerequisite.
    1:02:19 Here’s a question from Sasha. When navigating through the ups and downs of life, is there one
    1:02:23 specific quote person or thing that sits in the back of your head or keeps you prepared and focused for
    1:02:29 whatever’s being thrown at you? Yeah. You know what? There’s a fair amount that I think of. So
    1:02:40 there’s a piece of calligraphy right there. That is the nin of ninja, which is actually that calligraphy
    1:02:49 is from the current grandmaster of ninjutsu in Japan. I think it’s Hatsumi Masaki, I think is his name.
    1:02:53 I’m blanking and I’m embarrassed. I can’t remember it offhand, but that means resilience. It can mean other
    1:03:01 things. It can mean hidden, but it can also mean sort of resilience and endurance. So I keep it up there
    1:03:07 to remind me of those things. And next to that, I’m not sure if you guys can see it. Well, that little
    1:03:16 thing up there, I bought at a restaurant, a diner in Truckee, California, when I was having lunch or
    1:03:23 breakfast with Chris Sokka a hundred years ago. And it was just up on the wall along with a hundred other
    1:03:28 like tchotchke items. And it says simplify. That’s all it says. And I asked the waitress and then the
    1:03:32 manager if I could buy it from them because I was like, I need that. So that’s another one that I see
    1:03:39 every day, multiple times a day. And then last, I would say it’s the billboard answer from BJ Miller.
    1:03:46 Some of you will know this. So Dr. BJ Miller, who’s helped thousands of people to die transitioning from
    1:03:54 life to death in hospice. I did a podcast episode with him in 2016, back in the day, still a great
    1:04:00 episode. And I say great because of him, not because of me. I think about that episode a lot,
    1:04:06 more so than most episodes. And his answer to what would you put on a billboard was something
    1:04:11 that he got from a bumper sticker. So who knows where that was. Don’t believe everything that you
    1:04:18 think, right? Don’t believe everything you think. That is the crux maxim that will dictate how much
    1:04:26 suffering you have or unnecessary suffering, how much so-called happiness or misery you have.
    1:04:32 That’s the one. And there are a lot of tools that help with that. Byron Katie’s The Work and
    1:04:37 turnarounds are very helpful. You can find all those worksheets for free online as PDFs.
    1:04:42 Let’s hop back in to questions here.
    1:04:48 Steven, there’s value in stoicism. However, I’m curious if you think that practicing stoicism might
    1:04:53 also dull some positive emotions leading to a less exciting life, not live to the fullest.
    1:05:01 I’m paraphrasing. I do think that’s possible actually, which is why I try to inject a healthy
    1:05:08 dose. Boy, oh boy. Yeah. This is where I need exogenous ketones to help me. I’m probably at like
    1:05:15 0.9 millimolars of BHB in my blood right now. It’s like not quite. I need to get to 1.2,
    1:05:20 1.3, and then I’ll actually be sharp right now, depending on caffeine, which is a harsh mistress.
    1:05:31 I try to inject Epicureanism and other philosophies into my life. Stoicism is not the only system that
    1:05:39 I lean on. There are definitely others. And this is part of the reading. This also relates to the reading
    1:05:47 of poetry. Very often it’s mystic traditions or schools of direct revelation, many of which are viewed
    1:05:54 as heretical under the larger umbrella of their sort of Abrahamic religions, but Sufism and Christian
    1:06:01 mystics as well. I mean, it all echoes. So I would say reading those and their descriptions or metaphors
    1:06:12 they use to point out how in many ways, the dropping of illusions corresponds with the direct experience
    1:06:22 of the divine and the timeless and so on, which can be so profoundly healing and reassuring offsets the,
    1:06:30 or I shouldn’t say that it compliments the stoic schools, which can come off as very robotic and
    1:06:36 whether we like it or not, we are not robots, right? So if it’s like, yeah, even if your, even if your
    1:06:41 mother or brother dies, like you should not weep a tear because of A, B and C. It’s like, yeah, okay,
    1:06:48 well, good luck with that. It’s just not really how it works. So maybe there’s alternate framing
    1:06:56 that can help to embrace our human foibles and maybe even capitalize on them because even if you
    1:07:02 could suppress them or neuter them entirely, I’m not convinced that’s a good idea. I think
    1:07:07 hyper-reactivity and constant dysregulation is a bad thing and overall harmful to yourself and the
    1:07:14 people around you. That is all to say that I pull more in. Stoicism is one tool in the toolkit, but
    1:07:19 it’s, it’s not the only tool in the toolkit. So, you know, picking up books like this one,
    1:07:24 haven’t read it yet, but running toward mystery, the adventure of an unconventional life. There are
    1:07:30 many, many, many different inputs that I look to outside of stoicism as valuable as it is. Let’s see.
    1:07:37 This is from Nathan. You mentioned TMS therapy on point being added to the PsySafe foundation,
    1:07:42 right? So my nonprofit foundation, PsySafe foundation, which has funded a lot of psychedelic science
    1:07:49 related projects and studies since 2015-ish, or at least that’s when I started personally doing it.
    1:07:55 Now I’m also funding different types of studies and science related to brain stimulation, including
    1:08:02 accelerated transcranial magnetic stimulation, TMS. Anything else you’re thinking about adding,
    1:08:06 continuing to dissuade the immediate use of psychedelics, but offering a path where it could
    1:08:10 lead up to that. Somatic exercises, something similar to the psychedelics 101 page on your webpage.
    1:08:18 I’m funding the different types of brain stimulation, mostly non-invasive, meaning no implants for like
    1:08:26 deep brain stimulation. And looking at tools that have, at least based on smaller data sets,
    1:08:35 unbelievable effect sizes for intractable psychiatric conditions. So certainly the accelerated TMS for say,
    1:08:44 treatment-resistant depression, chronic anxiety, even things like OCD, very, very interesting. And unlike most psychedelic
    1:08:49 treatments, they could potentially be applied to people with schizophrenia, bipolar disorder, etc.
    1:08:56 So it broadens the kind of applicable patient base quite substantially. There are other challenges, like these are big
    1:09:03 machines. Right now they’re cost prohibitive TMS, but not accelerated TMS. TMS is covered in many instances by
    1:09:08 insurance, whereas accelerated TMS is not, etc., etc. I think these are all solvable and I’m working on those too with various
    1:09:15 friends who are involved. If people want more on the brain stimulation, check out my podcast with Dr. Nolan Williams about
    1:09:23 electroceuticals. And I think in the headline, it’s something like 50 to 70%. It might be higher. 70 to 90% remission of certain
    1:09:28 things like treatment-resistant depression after a week of treatment. I mean, it’s nuts. It’s not one and done. You do need
    1:09:35 boosters in most cases. It’s still quite tremendous. So what else am I adding to SciSafe Foundation? Actually, quite a bit of
    1:09:44 conservation around indigenous language, medicine traditions. That includes land rights and so on. I do think that to even the
    1:09:54 karmic ledger, I do think there are certain debts owed to these cultures. It can become very contentious and people can get
    1:10:03 very upset around these topics. And there are a lot of sort of entitled voices on every side. But that is something I do feel
    1:10:14 is, for me, uncontroversial. We should certainly be helping these cultures and communities from which we have
    1:10:22 directly and indirectly benefited so much in the psychedelic ecosystem. I’m looking also at, for instance, metabolic psychiatry.
    1:10:24 Like, why am I in ketosis right now?
    1:10:34 Well, look at Chris Palmer and metabolic psychiatry. I knew that this week and next week are going to be very high stress.
    1:10:43 There are a number of events in my life, family medical issues, et cetera, that are incredibly stressful. And in anticipation of that,
    1:10:51 I’ve been watching these goddamn squirrels raid my supposedly squirrel-proof bird feeder all day.
    1:10:54 They’re right there. They know I’m watching.
    1:11:03 Sons of bitches. So brazen. God, I cannot believe this thing works so poorly. In any case, side note. Sorry, guys. I digress.
    1:11:14 So I’m also looking at metabolic psychiatry funding studies that look at where nutrition could actually address many of these conditions, which is very compelling.
    1:11:28 I think adherence is the hard part. How do you get people to actually follow a ketogenic diet, which is the primary tool within the umbrella of metabolic psychiatry, as effective as it is. And I have done weeks and many months of the ketogenic diet before.
    1:11:46 And still, I, for the last several days, I’ve just thought to myself, ad nauseum, that’s the appropriate word, how disgusting this diet is. It’s just like so much cheese and fat and cream. I feel like a human cheesecloth. It’s so gross.
    1:12:01 And there are certain ways to make it easier, but it’s pretty terrible. I mean, I got to say, and I’ve done a lot of ketogenic dieting. That’s for someone who’s actually done it. It’s just like, ugh, like the idea of doing this super long-term is gross.
    1:12:15 So I’m also looking at the mechanisms of action that underpin, at least to our understanding at this point, the efficacy of the ketogenic diet for at least the plausible mechanisms for helping these conditions, right?
    1:12:27 Like how does someone get off 5, 10, 15 medications that they’re taking for schizophrenia after a few weeks of the ketogenic diet? What the hell is going on there?
    1:12:37 I mean, that’s a great question. And are there ways to address it, say, potentially using non-invasive brain stimulation that would allow a higher degree of adherence?
    1:12:42 What I mean by that is how many people are actually going to follow this godforsaken diet, right?
    1:12:49 Over time, the percentage is going to be very low. Most people are going to break, get bored. I would put myself in that camp. I’m not going to do this for months on end. It’s terrible.
    1:12:55 So what are some other substitutes? I’ll be investing in those things as well.
    1:13:07 Somatic exercises and so on. If you want to step into terrain that rhymes with psychedelic therapy, right, that has some overlap, I think those are incredible tools.
    1:13:20 But I don’t think there’s much in terms of moving the bigger needles through Saisei Foundation with early pilots that aren’t yet de-risked for other types of funders.
    1:13:30 I would say that the somatic exercise would not be risky enough nor at the edge enough for me to fund, given how small, relatively small, the Saisei Foundation is.
    1:13:32 But I’m always looking. Always looking.
    1:13:35 Yes, this is from Sachs.
    1:13:37 I was recently involved in a Kundalini activation.
    1:13:40 Holy shit, did it open a different door to the psychedelic without substances?
    1:13:43 Not for the faint ego because it gets crushed in the first few moments.
    1:13:46 Look, this will not give enough meat for everybody to chew on it.
    1:13:51 That stuff is very powerful and can really crack people open.
    1:14:01 So the same types of sort of psychotic episodes and extended destabilizing that you see with psychedelic experiences in some cases, you can definitely see with Kundalini activation.
    1:14:04 Like, I don’t claim to be an expert there, but there is something going on.
    1:14:10 And it can be really, really, really, really powerful, which can cut both ways, positive and negative.
    1:14:15 So for sure, yeah, man, oh man, that is a strong tool, for sure.
    1:14:19 What do I think Molly’s ideal trip with me looks like?
    1:14:20 I know what it looks like.
    1:14:25 It’s in the mountains, going to rivers and lakes.
    1:14:27 She is a water dog and a mountain dog.
    1:14:29 Those are the two things.
    1:14:30 Snow also, big plus.
    1:14:31 Molly loves snow.
    1:14:39 She’s napping, conserving her energy for later running around the pool when I do my sauna and swimming.
    1:14:42 Okay, I mean, that looks like all the questions, guys.
    1:14:43 So we’ve hit a lot.
    1:14:44 I think I’m going to wrap up there.
    1:14:47 So thank you guys for the time.
    1:14:55 Thank you for being part of the community, to making this process so fascinating and really
    1:15:01 giving me so much valuable direction since as someone who’s in the weeds all the time in
    1:15:05 a book, it can be very difficult to zoom out and get the perspective of fresh eyes.
    1:15:07 So I really appreciate it.
    1:15:10 It’s been awesome to interact also in that forum.
    1:15:13 And I’m going to leave it at that, guys.
    1:15:14 Have a wonderful evening.
    1:15:17 Have a wonderful weekend.
    1:15:21 And I will chat with you guys soon in the community.
    1:15:22 Take care.
    1:15:24 Hey, guys, this is Tim again.
    1:15:26 Just one more thing before you take off.
    1:15:29 And that is Five Bullet Friday.
    1:15:33 Would you enjoy getting a short email from me every Friday that provides a little fun before
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    1:15:49 It is basically a half page that I send out every Friday to share the coolest things I’ve
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    1:15:59 It often includes articles I’m reading, books I’m reading, albums, perhaps, gadgets, gizmos,
    1:16:04 all sorts of tech tricks and so on that get sent to me by my friends, including a lot
    1:16:05 of podcast guests.
    1:16:12 And these strange esoteric things end up in my field and then I test them and then I share
    1:16:13 them with you.
    1:16:18 So if that sounds fun, again, it’s very short, a little tiny bite of goodness before you head
    1:16:20 off for the weekend, something to think about.
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    1:16:30 Drop in your email and you’ll get the very next one.
    1:16:31 Thanks for listening.
    1:16:34 Sleep is the key to it all.
    1:16:35 It is the foundation.
    1:16:40 Many of you heard me talk about how today’s sponsor, Eight Sleep, has improved my sleep
    1:16:41 with its pod cover.
    1:16:43 Well, they just launched their latest product, the Pod 5.
    1:16:45 I cannot wait to try it out.
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    1:16:50 The Pod 5 introduces Eight Sleep’s latest product, the blanket, which uses the same technology
    1:16:54 as the pod’s cover to extend temperature regulation across the entire body.
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    1:17:13 and given them up to one added hour of sleep each night.
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    1:17:17 My friend Albert might be interested in this.
    1:17:22 An automatic elevating platform have reduced user snoring by 45%.
    1:17:22 So it does a lot.
    1:17:26 You’ll also get a personalized report each morning, allowing you to track your sleep stages,
    1:17:31 heart rate variability, respiratory rate, and more, all without having any devices strapped
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    1:17:44 So why not?
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    1:17:46 Sleep is everything.
    1:17:49 Again, that’s eightsleep.com slash Tim.
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    1:17:51 Eightsleep.com slash Tim.
    1:18:01 Traditional budgeting apps, they can be interesting.
    1:18:02 Yeah, they can be helpful.
    1:18:06 I’ve tried out a bunch, but they don’t compare to the complete financial command center that
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    1:18:31 For instance, one person on my podcast team has tried four other budgeting apps, said linking
    1:18:35 his accounts, which includes banking, investments, and crypto had never been easier.
    1:18:40 And Monarch had the cleanest, simplest, yet most complete UI he’s ever seen.
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    1:19:13 you

    Welcome back to another in-between-isode, with one of my favorite formats: the good old-fashioned Q&A.

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  • #812: The Random Show — New Health Gadgets, Tim’s Latest Adventures, How to Drink Less, Zen Retreats, AI + Your Genome, and Colonoscopy Confessions

    AI transcript
    0:00:03 Hello, boys and girls, ladies and germs. This is Tim Ferriss. Welcome to another episode of
    0:00:08 The Tim Ferriss Show, where it’s my job to interview world-class performers from every
    0:00:12 imaginable discipline to tease out, you guessed it, the habits, routines, favorite books, and so on
    0:00:18 that you can apply to your own lives. This time, we have a very special episode. This is always
    0:00:23 a listener favorite, a recording with my close friend, Kevin Rose. Kevin Rose, for those who
    0:00:30 don’t know, at Kevin Rose. Everywhere, he is indeed a world-class entrepreneur, serial founder,
    0:00:37 investor in the smallest of seed rounds up to the largest of companies. And what we always do,
    0:00:42 we trade our latest discoveries, our latest findings, what our friends have sent to us.
    0:00:49 And I think it is one of our best. But first, just a few quick words from our sponsors who make this
    0:00:56 show possible. I don’t know about you guys, but I have seen a lot of crazy stuff in the last few
    0:01:03 weeks. I saw an AI-generated video. It looks like a video of an otter on a flight, tapping away on a
    0:01:08 keyboard, having a stewardess ask him if he would like a drink, and it goes on from there. And this
    0:01:16 was generated with AI, and it looks photorealistic, basically. I mean, it would have cost hundreds of
    0:01:21 thousands, millions of dollars to do in the past, taken forever, and now it’s, boom, snap of the
    0:01:25 fingers. It’s crazy. So AI is changing everything. We know that. It is also changing the way startups
    0:01:31 and small businesses operate. Things are going to get crazier. The rate of change is only going to get
    0:01:36 faster. And while a lot of good is going to come of that, it also means security and compliance
    0:01:42 headaches, for one thing. And that is where today’s sponsor, Vanta, comes in. I’d already heard a lot about
    0:01:48 them before they ever became a sponsor. Just like 10,000 plus other companies that rely on
    0:01:53 Vanta, my friends at Duolingo, shout out Duolingo, and Ramp, shout out Ramp, one of this podcast sponsors
    0:01:58 and an ultra-fast-growing company, use Vanta to handle security compliance. Why would they do that?
    0:02:06 Well, Vanta automates compliance for frameworks like SOC 2, ISO 27001, and HIPAA, making it simple
    0:02:11 and fast to get enterprise-grade compliant. But what does that mean? It adds up to impressive
    0:02:18 results. Companies can save up to 85% of costs, get compliant in weeks instead of months, and complete
    0:02:26 security questionnaires up to five times faster. So check it out. Vanta.com slash Tim. That’s V-A-N-T-A,
    0:02:32 like Santa with a V. Vanta.com slash Tim to see how Vanta can help you level up your security program.
    0:02:39 My listeners, that’s you, can get $1,000 off. So check it out. Vanta.com slash Tim.
    0:02:46 If you ever use public Wi-Fi, say at a hotel or a coffee shop, which is where I often work, I’m doing
    0:02:52 it right now, and as many of you, my listeners do, you’re likely sending data over an open network,
    0:02:57 meaning there’s no encryption at all. A great way to ensure that all of your data are encrypted and can’t
    0:03:04 be easily read by hackers or captured by websites is to use this episode’s sponsor, ExpressVPN. It is so
    0:03:10 simple. It is one click. It is the easiest thing in the world. I use it overseas. I use it in airports.
    0:03:15 I use it everywhere. With ExpressVPN, you simply download their app onto your computer or smartphone
    0:03:21 and then use the internet just as you normally would. With just one tap, you secure 100% of your network
    0:03:26 data. ExpressVPN encrypts and reroutes your network traffic through secure servers. So even though your
    0:03:32 data is still physically passing through your internet provider, they can’t inspect it and they have no
    0:03:37 record of your browsing history. By the way, this is true even if you’re at home. Your ISP can snoop on
    0:03:43 all sorts of stuff, and I’ve seen that personally. It’s very, very spooky. Don’t like it. So ExpressVPN.
    0:03:50 ExpressVPN is the number one rated VPN by CNET, The Verge, and tons of other tech reviewers. I’ve been using
    0:03:55 ExpressVPN for years, and I love that it gives me that extra peace of mind. Knowing that no one else is
    0:03:59 looking over my shoulder, or even if they’re trying to, it’s going to be very, very, very hard.
    0:04:05 And as a bonus, I’ve also used it many times to unblock content from around the world. If you’re
    0:04:11 traveling and there’s a particular media website, there’s a particular, say, version of Amazon or
    0:04:16 whatever that’s blocked, or Netflix, whatever, with ExpressVPN, I can connect to servers outside the US
    0:04:21 or inside the US, depending on what you want to do, easily gaining access to thousands of shows and
    0:04:25 movies I wouldn’t be able to see otherwise. That’s been true for stuff I’ve wanted to watch in Japan.
    0:04:29 It’s been true for stuff I’ve wanted to watch in the UK, for instance, from the US that I haven’t
    0:04:34 been able to access. It’s super, super, super powerful as a tool. So check it out. Go to
    0:04:42 expressvpn.com slash Tim. You’ll get four extra months for free when you use that link. So be sure
    0:04:50 to check it out. That’s expressvpn, E-X-P-R-E-S-S-V-P-N.com slash Tim for an extra four months
    0:04:50 for free.
    0:05:20 Kevin, good to see you, sir. Tim Tim, always a pleasure. Good to be here.
    0:05:26 So the ravages of childhood illness are ripping through your household at the moment.
    0:05:29 I mean, it was one of those things where I hit you up this morning. I was like, yeah,
    0:05:33 there’s a cold going around. Can we boot this podcast? You’re like, I have to have my colon
    0:05:38 examined. And so we decided to do it today. So I feel pretty good though, actually, all things
    0:05:38 considered.
    0:05:40 Yes.
    0:05:40 True story.
    0:05:46 True story. We have all of the fun things to discuss in our advancing years, but you know,
    0:05:51 one step at a time, one step at a time, by the way, I have a lot of pro tips for the
    0:05:55 colonoscopy. If you haven’t already done one, let’s do it. I have done a colonoscopy before.
    0:06:02 The reason that I am methodical about this is not to immediately start on a down note, but
    0:06:08 a friend of mine ended up getting terminal colon cancer, which metastasized, I guess, prior to
    0:06:15 that diagnosis to his liver. And so I have been very much on schedule with doing this type of
    0:06:22 checkup, even though it’s inconvenient, even though it’s unpleasant, you got to do it. You
    0:06:23 just have to do it.
    0:06:29 Yeah. I had a friend who actually had a big, massive chunk of his colon removed because of
    0:06:34 this. He had some cancer. So yeah, very important to stand on top of it. But I will say the drugs
    0:06:39 they give you when you’re going in, propofol, propofol. Yeah. That’s just, that’s what Michael
    0:06:42 Jackson died on. You know that? That’s what he died on.
    0:06:46 Well, that’s why I want self-administer. No, you don’t self-administer that. But I will
    0:06:52 say if you have a cool doc, and it’s typically the anesthesiologist that does this, they will
    0:06:57 do what’s called the slow ramp, where rather than push it all in and give you that bulls
    0:07:01 dose where it just knocks you out, they’ll let you just chill and ride it for about a minute
    0:07:06 or so. And I can see why Michael Jackson was hooked on this shit. Like I did that with
    0:07:12 them. I asked for the slow ramp when the last time I got it. Dude, you feel like you amazing
    0:07:13 when they give you that stuff.
    0:07:14 Yeah, it was crazy.
    0:07:21 That sounds like an anti-sales pitch. I think if it’s likely that I will just remember the
    0:07:25 bliss of that experience and want another bite of the apple, maybe I won’t ask for the slow
    0:07:29 ramp. I’ll just say, hey, just blow dart in the back of the neck. Take me out as quickly
    0:07:34 as possible. So that is, I think, where I’ll go with tomorrow’s lovely procedure.
    0:07:39 I didn’t tell you this. The last time I did my colonoscopy, it’s always hard when there’s
    0:07:45 a really attractive nurse in the room and they’re like, flip on your side. And you know what they’re
    0:07:51 going to do. And it’s just like, I don’t really feel like this is the right crew.
    0:07:52 The right setting.
    0:07:58 Set and setting was not right for me there. But I went through with it. There’s nothing you
    0:08:01 could do at that point. You just like flip on your side. Hopefully you don’t remember
    0:08:05 anything and you don’t and you’re good. So that is okay. But anyway, Godspeed tomorrow,
    0:08:06 Tim. Wish me the best.
    0:08:12 Godspeed. Well, you’re also, the reason we were comparing notes for self-care and how that can
    0:08:18 change over time is you said that you have a scan scheduled for this week, right?
    0:08:24 Yeah. I have a Prunovo tomorrow. So full body MRI scan done. I’d mentioned this on a podcast we did a
    0:08:30 while back, but they found basically a little tiny thing in my brain that could turn into a larger
    0:08:36 vessel rupture. And so they have to keep tabs on it. So I go back once a year and it’s been stable.
    0:08:41 It’s been totally stable for the last year and a half. So they’re like, yeah, you could have had this
    0:08:45 your entire time. That’s part of the problem with getting these full body MRIs, right? Because you go in
    0:08:52 there. And on the plus side, I’ve had a friend that found a tumor in his brain and he had it
    0:08:57 removed. It was a golf ball. It was crazy. It was fine. And you catch that stuff early and it’s
    0:09:02 amazing because it saves your life. And then on the downside, lots of false positives, like little
    0:09:06 tiny cysts and things that are just been there your entire life. Or just positive positives, but
    0:09:12 they’re small things that you can’t or won’t do anything about. So you just need to accept that you
    0:09:16 have. Exactly. Like a brain aneurysm, which is what I have. And now I know that I have it.
    0:09:23 One time. So there is that. Yeah. What are your suggestions for people psychologically if they’re
    0:09:30 listening? And for instance, I think of my parents who have been by and large, especially one more than
    0:09:38 the other, averse to getting comprehensive checkups in part because ignorance is bliss until it isn’t.
    0:09:45 If it’s something serious, then you just accidentally signed your death warrant if you take it to an
    0:09:51 extreme extent. But they are afraid of what they might find. What are your thoughts on this? My
    0:09:58 thought is step number one, honestly, for me is just develop a baseline of scientific literacy. You
    0:10:05 could listen to studying the studies or read that from Peter Uttia. There’s a book called Bad Science
    0:10:10 I actually excerpted for The 4-Hour Body at one point just to give you an idea of what matters
    0:10:16 and what doesn’t because a lot gets sensationalized in the news. And so you can train yourself to blow
    0:10:24 things out of proportion. And once you realize just how inert and unimportant, for instance, I have a
    0:10:28 number of, I don’t know if they’d be termed cysts or otherwise, but like one on my kidney and then one
    0:10:37 in another place. And it’s not fun to see those things. But I suppose having done so much in terms
    0:10:42 of medical checkups, blood draws and so on, there is also a conditioning over time where you become
    0:10:48 less sensitive. But if you only do it once in a blue moon, you’re more prone to overreacting. Any other
    0:10:48 thoughts on that?
    0:10:53 Yeah, I think you nailed it where it’s like, for me, it’s an annual thing. So I’m just like
    0:10:58 automatically going to do it no matter what. And once you get two or three of them under your belt,
    0:11:03 you’re much better off. But I would say that, you know, one of the things that I’ve heard time and
    0:11:07 time again is people don’t like going into MRIs because they put you in this little tiny tube.
    0:11:11 And a lot of people have claustrophobia around that. And I know that you can watch Netflix on some
    0:11:15 of them now and they got all these little displays, but it doesn’t help people. So I would say
    0:11:20 there’s two things that I’ve seen that people have done to sidestep this. One is if you talk
    0:11:24 to your doctor and you really do have a severe anxiety around claustrophobia, they’ll give you
    0:11:27 some kind of benzo and just kind of chill you out for a little bit. And you can go in there and just,
    0:11:32 and you’ll get through it. And the second thing is there’s another test called GRAIL. I don’t know
    0:11:37 if you’ve ever done the GRAIL test, but my physician does that as well. Yeah. And it’s just a blood test
    0:11:40 and it’s going to screen for a bunch of cancers as well. And so, you know, if you’re like, Hey,
    0:11:44 no way with the MRI, I don’t want to know about the cyst, but I still want some cancer screening.
    0:11:48 I think the GRAIL is probably the best to market for just general blood work, cancer screening.
    0:11:52 All right. And should we move on from old man roll call?
    0:11:54 Dying. Yeah, exactly.
    0:11:56 From death.
    0:12:01 From death. All right. I’ll kick us off with something that I think is pretty fun
    0:12:08 that I certainly was not aware of. And it’s a documentary. So this is a documentary. It’s
    0:12:14 called 32 sounds and people can check this out. If you’re going to watch it, watch it with a headset.
    0:12:21 It could be in ear AirPods, something like that. But certainly if you have higher quality headphones,
    0:12:26 I would use those. Here’s the description has 96% on rotten tomatoes.
    0:12:32 32 sounds is an immersive feature documentary and profound sensory experience from Academy Award
    0:12:38 nominated filmmaker, Sam Green, featuring original music by JD Sampson. The film explores the elemental
    0:12:45 phenomenon of sound by weaving together 32 specific sound explorations into a cinematic meditation on the
    0:12:50 power of sound to bend time, cross borders, and profoundly shape our perception of the world around
    0:12:58 us. It’s just a fundamentally different movie going or film watching, in this case, listening experience
    0:13:04 than anything I’ve ever seen. So from that perspective, I thought it was worthwhile, very
    0:13:12 worthwhile. And it will certainly lead you to, for a period of time afterwards, relate to the world of sound
    0:13:18 and this ability that sometimes we take for granted, which under the hood is pretty bizarre or at the very
    0:13:23 least amazing. So that’s a recommendation to get us out of deathland and into savoring lifeland.
    0:13:28 So walk me through this as someone that hasn’t even seen a trailer for it. Are we talking like
    0:13:32 sound bath action here? Like are we, are we seeing visuals on the screen? What is it?
    0:13:37 You’re seeing visuals. There are points in the documentary, for instance, where they’ll prompt
    0:13:45 you to close your eyes. If you are sighted, they don’t assume that everyone is. And it weaves the visual
    0:13:57 and the auditory together along with background context from the filmmaker into a documentary that
    0:14:02 is just unlike anything I’ve seen. So I, for that reason, thought I would throw it out there because
    0:14:08 as you know, Kevin, and maybe we’ll talk about this, but we spent some time together. My first time with
    0:14:17 Henry Shookman in New Mexico, we did a mini Zen retreat and you can really sharpen your awareness
    0:14:25 broadly speaking by honing in on the specific, right? So you might do a session where you’re focused just
    0:14:31 on breathing in and out and the sensation at the nostrils. For instance, you might also focus on
    0:14:37 soundscape. And when we were sitting, we did a lot of focusing on soundscape, different types of sounds,
    0:14:41 things that are intermittent, things that are one-off, things that are droning in the background.
    0:14:49 And this documentary can be a tool in the toolkit. I just think it’s a nice way to jumpstart that type
    0:14:52 or magnify the awareness that we already have.
    0:14:57 This is one of those things where I don’t know about you, but I found myself drawn to more
    0:15:04 kind of indie, weird documentary style stuff lately, just because there’s so much commercial shit out
    0:15:08 there where I’m like, I don’t need another show. I don’t need more violence in my head.
    0:15:13 I watched Flow not too long ago. I think we talked, we talked about that once before. That was fantastic
    0:15:15 movie. You didn’t like it though, right?
    0:15:22 I haven’t watched it yet. And I guess what I want to know is how long does it take for you to get
    0:15:32 accustomed to the lo-fi aesthetic of that particular animation, right? Because it looks, I’m not even
    0:15:38 sure how you would describe it, like a very polygonal, right? It’s very, if I’m getting the pronunciation
    0:15:39 right, something like that.
    0:15:40 Polygonal.
    0:15:45 I think I’m getting that. Low poly. Yeah. Which polygon, polygonal. There we go. Something
    0:15:50 like that. I’m getting too fancy for my own good. But how long does it take you to get accustomed
    0:15:56 to? And if my memory serves me right, it’s from a filmmaker somewhere in like Hungary or Lithuania,
    0:16:02 something like that. Animated film, all about animals. The visual, I guess, aesthetic, the look
    0:16:06 is what kept me from watching it. So maybe you could just speak to that for a second.
    0:16:16 Yeah. So it does have this very low poly kind of Nintendo type vibes to it where it’s like,
    0:16:20 it’s not the PS5. It’s like, it’s kind of like a crappier version where you can see some of the
    0:16:25 artifacts and, but there’s no speech at all. Like it’s just completely silent film. Well, not silent
    0:16:31 as it sounds, but there’s no talking at all. And it’s kind of post-apocalyptic vibes. This cat is
    0:16:37 trying to kind of make its way through this new world. It’s beautiful. I’d say about five minutes
    0:16:41 of that weird, like, where am I? Why is this low poly? And then all of a sudden you feel
    0:16:45 polyamorous. What is it when you get like used to something like that? Is it polyamorous?
    0:16:53 Low polyamorous. Yeah. Yeah. So you get used to it, whether you like it or not, but it was Latvia
    0:16:59 was where it came out of bed. It’s beautiful. Watch the documentary. Watch the trailer. It’s like a minute
    0:17:04 and a half long. It’s absolutely stunning. It’s like this cat forms these relationships with these birds
    0:17:09 and these dogs and they’re all trying to survive. And it’s 84 minutes of just good,
    0:17:15 fun, low poly documentary. Is there a minimum required amount of enhancement before you watch
    0:17:19 such a thing or were you watching a stone cold? Okay. Just make sure. Dude, I’m clean. I’m clean these
    0:17:24 days. That’s something I want to talk about. I’m so clean right now. Let’s talk about clean. Cause
    0:17:30 sometimes when I hear you say clean, that means that you’ve been clean for like 13, 14 hours. So
    0:17:34 what are we talking here? Let’s hop right into it. 24 hours. No, I’m just kidding. And I’ll watch
    0:17:38 flow tonight. I’ve been meaning to watch it and for whatever reason, I’ve kept pushing it. Don’t
    0:17:43 really have a great excuse. So since I’ll be up all night, shitting my brains out, drinking these various
    0:17:48 potions that the doctors prescribed me, I might as well try to watch something. So give you a, just real
    0:17:55 quick on the flow movie, $3.5 million budget to create this. So it was like very scrappy. 36 million in
    0:18:00 the box office, you know, was at the cans film festival. They premiered and it just won a bunch
    0:18:04 of awards. So anyway, I highly recommend checking it out. I think you can stream it for free, but
    0:18:11 yeah. On to, should we Kevin being clean? Yeah. Clean. Let’s do it. So dude, here’s the deal.
    0:18:17 Okay. We’ve had this conversation a few times and you and I will get on a phone call and I’ll be like,
    0:18:21 how are you doing? You’re like, Oh, dating’s hard. Cause you have to drink every night. And
    0:18:25 you know, I’m like, life’s hard. So you have to drink every night. I’m like being married’s hard.
    0:18:29 So you have to drink every night. You know? So it’s kind of like, you’re damned if you do,
    0:18:34 you’re damned if you don’t. No, but all jokes aside, one of the things that I realized is that
    0:18:39 earlier this year, I made this like very proud statement that I’m going to go 90 days without
    0:18:44 drinks. And everybody says 90 days is where the magic happens, you know, this and that, you know,
    0:18:51 classic Kevin bullshit where I fail after like a week. Right. And so I went close to a month.
    0:18:54 I had a couple of little things where I was like, well, I got this event. I’m allowing myself to have
    0:19:00 two or three drinks, whatever. So it was kind of cheating, but I did a month ish right around the
    0:19:07 holidays. And then after I lost my house in the fire, I realized that there was this moment where
    0:19:15 I just realized like what I’m doing is no longer serving me. And it’s really, I just didn’t feel
    0:19:23 like drinking was the solution to anything. I wasn’t having the same joyous kind of fun with
    0:19:31 friends type drinking. It was more out of habit and also continuous. So what I mean by that is like,
    0:19:36 rather than I’ve never been the like, Oh damn it. I had six drinks last night. Like those were,
    0:19:41 I mean, maybe a dignation or some stupid shit like that, but like outside of the random podcast once a
    0:19:46 year, it was more a consistency thing. And then I got some really scary blood work back from my
    0:19:50 doctor where I went and had my quarterly blood check and my liver enzymes were like one 50.
    0:19:54 And which is just insane. They should be like under 20.
    0:19:57 That’s like Barry Bonds and his peak level liver enzymes.
    0:20:03 Right. Exactly. Like I should have been jacked as shit from juicing, but instead it was just me
    0:20:08 hitting, you know, champagne or drinks like, you know, and I, the problems I would have two things.
    0:20:13 One, my liver is just not what it used to be as I get older. And two, you know, the consistency,
    0:20:18 like I said, two or three drinks, just like a lot of nights in a row. And it was really easy for my
    0:20:22 wife and I to crack a bottle and just finish it together and just call it a night.
    0:20:27 So long story short, I was like, I need to change something. And what I’m doing is not
    0:20:32 working. And if I really want to go 90 days, I have to surround myself with people that
    0:20:40 can help me here. Right. And so I have had now three friends that have done one version of a 12
    0:20:45 step program. One, I think it’s actually been on your podcast before, but like I called them all up
    0:20:50 and I said, Hey, I don’t think I can do 90 days by myself. Like I need some help. Like I need some
    0:20:55 support here. What can I do? What tools do you have at your disposal that I can lean into for
    0:21:00 support here? And they were super helpful. Each of them had a slightly different recommendation
    0:21:06 and I pulled some of those tools and I started applying them to my everyday life. And now,
    0:21:13 you know, as we speak, I’m 26 days, completely, perfectly sober, not a single drink. And it was
    0:21:16 freaking hard, dude, to get here, but I’m feeling really good now.
    0:21:21 Having known you a long time. And maybe if people are first time listeners, this is a remarkable
    0:21:25 stretch. Oh my God. Yeah.
    0:21:27 When was the last time you had 30 days, brother?
    0:21:33 I’m actually close to 30 days right now. I had two days probably where I had some drinks in the last
    0:21:37 almost 30 days. Really? So you’ve hit 30, you’re hitting 30 days.
    0:21:42 We can talk about it. It is almost entirely because of the people around me.
    0:21:43 Yes.
    0:21:48 I mean, that’s it. Right. And I, so I have some follow-up questions for you, but what were the
    0:21:56 tools or the things that you did, the things you tweaked that made it more successful this time around?
    0:22:01 Well, it’s ongoing, but I will get to three months and I have no doubt about that at this point.
    0:22:06 But I would say first and foremost is to reach out and connect with people that have done
    0:22:13 some type of assisted programs. And there are multiple different types of like, you know,
    0:22:21 12 step ish type programs that are out there. And I’d say that the first thing was that a friend of
    0:22:26 mine said, Hey, listen, one of the things that the tenants of kind of AA that it works quite well
    0:22:32 is it’s not about going 90 days. All it is, is about waking up that morning and saying,
    0:22:39 not today. It’s about 24 hours. It’s always about 24 hours. It’s about the recommitment every single
    0:22:44 morning to wake up and say, Hey, I can have a drink tomorrow, just not today. And then saying that over
    0:22:50 and over and over again. And when you’re someone that went through COVID and I didn’t drink a lot.
    0:22:55 And then all of a sudden I thought we were all going to die. So I drank a ton. And it’s this kind
    0:23:02 of itchiness that appears at around week one and a half or so. This kind of like, there’s a saying
    0:23:07 like a snake shedding its skin, like this kind of like withdrawal type thing that you have to go
    0:23:12 through. That is very challenging. And it’s at that point that you have to realize you’re in the thick
    0:23:16 of it. And I wasn’t having like DTs or anything crazy, you know?
    0:23:19 What is that? Delirium tremens? You’re talking about shakes?
    0:23:23 Yeah. Yeah. We get like shakes and stuff like that. Yeah. So this was more just like,
    0:23:33 how do I get to a point where I can be comfortable in my own skin and sit here and be okay with just
    0:23:39 being myself? And it’s a very weird thing to say, I wasn’t able to pull that off. And actually what
    0:23:44 it is, is it’s phone calls to these people. What happens in a lot of these different programs,
    0:23:47 and there’s two of them that I looked at specifically, is that one of the first things
    0:23:52 that happens when you join these various programs is they surround you with like-minded people
    0:23:57 and phone numbers, phone numbers of people to call. And you call them up and it’s not like,
    0:24:00 hey, talk me off the ledge here. I’m sure for some people it is. But for me, it’s just like, hey,
    0:24:05 help me get through this next half hour. And how should I be thinking about this? Right?
    0:24:05 Yeah.
    0:24:12 And so once you kind of build up enough of a runway here, and I’m finally at the point where
    0:24:18 I feel really, really good in a way that I haven’t in a long time, and I don’t want to go back on that.
    0:24:25 And so that support network, I think, is one of the strongest pillars of like a 12-step program is,
    0:24:28 like you said, surrounding yourself with people that are just going to be there
    0:24:32 to pick up the phone and have that conversation. And then it’s a bunch of hobbies to fill out the rest
    0:24:38 the time. And it’s not just people to, like you said, talk you off the ledge, which may or may not
    0:24:45 be the case, but people to whom you feel accountable also. Right? You just got on the phone and talked to
    0:24:52 someone. And if you drink, chances are you’re going to have to talk to them. And you don’t want to be the
    0:24:59 person who breaks rank, right? Or who doesn’t live up to your commitment. So that accountability is really
    0:25:04 powerful. You’ve said there were two organizations that you took a look at. What were the two
    0:25:07 organizations or groups?
    0:25:13 I would just say use ChatGPT and type in 12-step programs, not drinking. You’re not supposed to
    0:25:17 talk about these things when you go and check them out. It’s like Fight Club.
    0:25:21 Wait, well, you’re not supposed to talk about them? Why not? Because I know people, for instance,
    0:25:24 who have been like, yeah, I’m in Narcotics Anonymous or whatever.
    0:25:29 Well, I’ll give an example. So Brad Pitt got a bunch of shit for saying he was an AA. If you’re
    0:25:34 an AA, you’re not supposed to say you’re an AA. Oh, he got shit from AA people or people in AA.
    0:25:39 Exactly. I would think that would be a good thing because he would draw attention to-
    0:25:40 I would too.
    0:25:43 A lifeline for people who are having trouble with alcohol. That’s interesting.
    0:25:49 Right, exactly. Most of these organizations don’t want you chatting about them. And so it’s
    0:25:51 really fascinating. Weird.
    0:25:58 But not in a culty way. It sounds very culty-ish, but in reality, it’s just to protect who’s in them
    0:26:03 and also not make it be about the organization if someone fails. Because if I were to go back and
    0:26:06 say, hey, listen, I’m trying this thing out right now, or I tried this thing, or I went to two meetings
    0:26:11 of this thing, and then later you hear, I only made it 45 days. You’re like, oh, that must suck as an
    0:26:15 organization. And so it’s like you don’t associate yourself with any of these things because a lot of
    0:26:20 people might see that as a failure and then never try it. So that’s one of the other things that they
    0:26:20 say.
    0:26:26 Okay. Well, I don’t want you to come under the wrath of the spider web of AA.
    0:26:29 One thing that I can’t suggest is Lego.
    0:26:31 Lego.
    0:26:31 Lego.
    0:26:37 If you’re not watching the video, I’m holding up a massive Japanese wave called the Great Wave
    0:26:41 of Kanagawa, which is a wood block print that was done.
    0:26:41 Yeah.
    0:26:42 Hokusai.
    0:26:47 It was the Edo period, I think, right? When he did these wood block prints. But I spent
    0:26:55 three days making this with my oldest daughter, which is amazing. So much fun. So much fun.
    0:27:01 Just a quick note on that particular piece. So it’s very easy to find. Most people have seen it.
    0:27:07 A lot of people have seen it. If you just search Hokusai, H-O-K-U-S-A-I, Hokusai’s wave,
    0:27:13 you’ll see this pop up. But if you search evolution of Hokusai’s wave, you get to see
    0:27:20 over time, his prototyping and tweaking and changing of that particular wave until it landed
    0:27:25 on what we now recognize as this timeless, iconic piece, which is quite cool. So people
    0:27:26 can take a look at that.
    0:27:32 It’s so cool. Yeah. His stuff is amazing. And the fact that Lego makes adult Legos now,
    0:27:33 it’s so much fun.
    0:27:37 Are they just bigger for larger hands? What makes them adult? Or they’re just,
    0:27:40 instead of being the bat car, they’re Hokusai’s wave?
    0:27:46 Well, the pieces are smaller, so they tend to look a lot more realistic. Like you could
    0:27:51 hang this on the wall and actually be like art versus a Lego. And then they’re doing it
    0:27:56 with like little mini bonsai trees. And I did with the bamboo shoots and like, they’re actually
    0:28:00 pieces that you kind of want to have around your house. Oh, check this out. This one you’ll
    0:28:04 like too. I haven’t done this one yet, but this is one that you can only find in Japan,
    0:28:10 but I think you can find them on Amazon. This one’s called NanoBlocks. It’s like a Lego competitor.
    0:28:16 Yeah. So these are really tiny little pieces. I bought this one when I was in Tokyo, but this
    0:28:21 is a cherry blossom tree. And I can’t remember how many pieces this one is, but it’s like they
    0:28:25 can be in the, in the thousands. Yeah. This one’s 990 pieces for this little tiny tree.
    0:28:31 They’re fun to do, but it just gives you something. You know, I realized what I need
    0:28:36 is a friend of mine actually said he took up golf with his wife and he was like, Hey, I took up golf
    0:28:41 with her because all we did was drink or talk about our kids. It was one of two things. And you know,
    0:28:45 you need to have something that you go and do in the evening, whether it be rock climbing or
    0:28:50 some type of physical activity that is not that substance, you know?
    0:28:55 Yeah. The physical activity piece, I mean, I’ve always found super effective because you get
    0:29:00 punished if you’re drinking too much. If you’re doing something that’s really physically intensive,
    0:29:06 you mentioned this guy going to play golf with his wife. So my question for you, we can always cut
    0:29:15 this too, but since it is about your surroundings and so on, is Daria also on board with the not
    0:29:22 drinking or are you able to take that on yourself while she’s partaking? How is that working out?
    0:29:29 Yeah. So she’s still drinking. And I would say that the one nice benefit is the been that she’s cut
    0:29:37 back a lot just naturally, which was cool to see. So her consumption, she’s always kind of wanted to
    0:29:43 cut back, but I don’t know how much of it is a result of seeing just my general energy levels going up.
    0:29:47 And I feel a hell of a lot better. Oh, by the way, my liver enzymes are back down to like,
    0:29:53 you know, low thirties, which is great. So I’m starting to see like my complexion and like all
    0:29:56 these, these weird things are happening. They’re just getting better. Turns out not drinking is
    0:30:03 actually good for you. But, uh, it’s one of those things where I think that is inspiring her to drink
    0:30:07 less, which is fantastic, but she still drinks and it doesn’t bother me. It’s like, it is what it is.
    0:30:12 It’s like, she’s, she has a hard time with certain things around the house when it comes to the kids
    0:30:17 and noise levels and, and stuff that I think it’s easier for her to have a drink or two just to kind
    0:30:21 of calm the nerves a little bit. But I think it’s already showing, you know, it’s wearing off on her
    0:30:22 as well, which is great.
    0:30:30 Nice. Well, I’m excited to see what happens at day 90. It seems like a huge difference now as you have
    0:30:34 the phone a friend support system put in place.
    0:30:40 Yeah. The phone a friend is huge, but also there is this group of people that get together and they
    0:30:49 have a weekly zoom and I jump on that. And it’s a bunch of this one’s guys only as a bunch of guys
    0:30:57 that don’t really want to be drinking. And it is a bonding moment to just talk about how these people
    0:31:03 are showing up and to hear stories about people that are showing up as better dads in particular,
    0:31:09 like really hits home with me. Not that I was showing up as a bad dad, but like when I think
    0:31:15 about my father and how kind of, you know, some of the verbally abusive stuff and his wasn’t related
    0:31:21 to alcohol, but just like dads showing up as the best versions of themselves means a lot to me.
    0:31:27 Like it means a lot to be an awesome dad to my kids. And when I see these other dads that would
    0:31:32 have otherwise been alcoholics in their home talking about how much they love their children and how
    0:31:37 they have more patience for their kids now and patience for their partner because of the fact
    0:31:43 that they’ve stopped drinking or severely cut back on drinking is just like, it’s a blessing just to
    0:31:48 watch that unfold. And yeah, I’m seeing it in this large group of people that talk about these things,
    0:31:48 you know?
    0:31:53 Yeah. I’d be curious to know, we can also cut this, obviously we can cut whatever, but
    0:31:59 it’s top of mind because I had Terry real on the podcast a couple of weeks ago and his first book,
    0:32:05 which put him on the map is, I don’t want to talk about it, which is specifically focused on
    0:32:12 male depression. And he talks about covert depression, meaning men have these common
    0:32:20 modes of covering up depression, whether that be workaholism, alcoholism, sex addiction,
    0:32:26 fill in the blank, right? Typically some type of kind of compulsive, busying or dulling
    0:32:30 addiction. It could be drugs, I suppose. It could be cocaine. That’s not dulling, but
    0:32:36 it’s quite a laundry list of things that he discusses as coping mechanisms for depression,
    0:32:43 right? And I don’t think that substance abuse is always that. Some people just meet a molecule
    0:32:51 that is really not a good fit from an addiction profile perspective. I do think that it could be
    0:32:59 certainly a predisposition as simple as that. It’s like your body, your bloodline really shouldn’t
    0:33:03 play with this molecule. But then there are other cases where there’s other stuff under the hood.
    0:33:07 Do the people in your group talk about that at all? Does that come up?
    0:33:13 Oh, 100%. Yeah, absolutely. I would say that if I had to guess, it’s the vast majority of it is
    0:33:19 the under the hood stuff. It’s not addressing all of the childhood trauma or our kind of family of origin
    0:33:25 stories, where and how we grew up. And there’s almost always a bit of that. So kind of as we
    0:33:30 popcorn around the Zoom and talk about different things, one of the things that commonly comes up is
    0:33:36 just not only how are you showing up today, but some of these little bits get exposed around these
    0:33:43 traumas that were largely left unaddressed and so led to this kind of dependence or this escape that
    0:33:50 alcohol can provide, which is just this dulling of my general ease, being able to sit there and be
    0:33:54 comfortable in your own skin because of a lot of the things that occurred to you as a child and not even
    0:33:59 knowing it. And so addressing that stuff, I think, is a big part of a lot of these different step
    0:34:04 programs that are out there. They have different means and ways in which you can go and get that,
    0:34:10 put pen to paper, get out a lot of those things and address them and put them out there to the world and
    0:34:12 hopefully move on from them and heal from that.
    0:34:14 Yeah, totally.
    0:34:21 Just a quick thanks to one of our sponsors and we’ll be right back to the show.
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    0:35:50 All right. So I just got back from the most travel I’ve done in quite a while, four to five weeks. I was in
    0:35:58 Taiwan for a week, which was spectacular. And I’ll come back to that. Japan, as always, fascinating,
    0:36:05 interesting, beautiful, frustrating, depending on which side of it you hit. We’ve talked about this
    0:36:12 before, but it’s kind of like Japan is like 20 to 30% blade runner and like 70 to 80% DMV in terms of
    0:36:20 like rules and paperwork and so on. But I love Japan. And then also spent a bit of time in the UAE,
    0:36:28 actually in Abu Dhabi unexpectedly. So lots of travel updates. I will say for Taiwan, I had not
    0:36:40 been back to Taiwan since 1999 or 2000. So 25 years. And I had had a very tough time when I studied
    0:36:47 abroad in Beijing. I studied at two universities and this was 1996. And it was a very, very rough
    0:36:51 experience at the time for a host of reasons. One was there was a lot of political tension between the
    0:37:00 US and China. And I had my head shaved and looked like military, particularly back then I was a bit
    0:37:09 bigger. And it was just not a particularly welcoming environment. Also, there were concerns about foreign
    0:37:15 students affecting domestic students, Chinese students. So we were put in a foreign experts
    0:37:21 dormitory. We were completely separate. So it was actually very hard to learn Chinese in the way that I
    0:37:26 was hoping to learn Chinese. My Japanese got better because there are a lot of Japanese students in the
    0:37:33 dormitory. And also met some great people who lived in Beijing. So it wasn’t exclusive, but I had a really
    0:37:38 rough time. And when I got back to the US, basically decided to stop studying Mandarin. And a friend of mine
    0:37:46 is a white guy born in the South of Japan. So he had perfect Japanese, Southern dialect. His English
    0:37:51 was a little unusual because he sounded like a Japanese person who had learned to speak English
    0:37:57 very well. This is a guy who looks like you or me. So there was something funky and really funny and
    0:38:01 awesome about that. He also spoke Korean really well and spoke Chinese really well. And he said,
    0:38:06 you have to at least go visit Taiwan before you lay down your pen and retire your Chinese.
    0:38:13 And so I ended up spending about a month in Taiwan. And it just blew my mind, right? Because
    0:38:19 without the cultural revolution in Taiwan, a lot of the older culture from China had been preserved.
    0:38:24 Also native, sort of indigenous Taiwanese culture and cultures had been preserved.
    0:38:33 very different from an interpersonal perspective. And just had the best time one could possibly imagine.
    0:38:38 And in fairness, I have been back to mainland China in other places more recently. And it’s a very
    0:38:44 different experience now. Although, once again, we’re back in tension city between the US and China.
    0:38:52 But what I would say is, if you have the chance to go to Taiwan, you should take the chance. And this
    0:38:59 might sound also, I don’t think it’s pessimistic. I think it’s inevitable that at some point, Taiwan
    0:39:05 will be reabsorbed by mainland China, and it’s going to change really dramatically. Culturally,
    0:39:11 linguistically, perhaps the ability to travel there will get more complicated. I don’t know how it’s
    0:39:17 going to change, but it will change a lot. And that I could see happening within the next
    0:39:23 few years. Very surprisingly to me, people on the ground, at least the Taiwanese locals I spent time
    0:39:28 with, and I was with locals the whole time I was there. I wasn’t with any expats. They’re completely
    0:39:35 unconcerned. They really don’t seem to be thinking much about this type of transition, either because
    0:39:41 they think it’s not going to happen or because they view it, as I just said, somewhat as an inevitability.
    0:39:45 So they’re like, yeah, it’ll change. Things will change, but so it goes. But there doesn’t seem to
    0:39:52 be a lot of hand wringing and fretting about it, which was super surprising to me. I will say though,
    0:39:57 if you want to visit a place that is really warm, where the people are really funny, where the food
    0:40:06 is outstanding, and it almost feels like there’s a blended courtesy that you might recognize also from
    0:40:10 Japan. And certainly Japan has a long history there. So there could be some of the influence.
    0:40:17 Really, I encourage people to check out Taiwan and do it soon. And I want to give a shout out to a
    0:40:25 restaurant there that two of the locals I know are involved with. And you’re going to love the name of
    0:40:32 this restaurant. It is customized, although I’m pretty sure it predates Google. The name of this
    0:40:36 restaurant is Really Good Seafood. That is the actual name.
    0:40:40 I mean, it’s very descriptive. You know where you’re going to get.
    0:40:47 Yeah, it’s very descriptive. Fantastic sculpture also, like bronze sculptures in this restaurant,
    0:40:52 strangely enough. But really good seafood. Highly recommend people check it out. And you just can’t
    0:41:00 go wrong in Taiwan. Try to get at least outside of Taipei for a short period of time. And there are
    0:41:01 amazing hikes in the mountains.
    0:41:06 Yeah, I was going to ask you, did you do any tea? Because obviously the oolongs out of Taiwan are just
    0:41:07 absolutely stunning.
    0:41:08 Yeah, they’re stunning.
    0:41:09 Did you do any tea tours?
    0:41:15 We drank a lot of tea. Did not do a tea tour. But actually, if you hold on for a second,
    0:41:19 let me go grab some tea. I haven’t even unpacked. I literally got back yesterday. So hold on one
    0:41:20 second. I’m going to go grab something.
    0:41:21 Yeah.
    0:41:28 All right. So I brought some tea back. And Taiwan has a lot of everything from a tea perspective.
    0:41:35 But certainly what gets the most airtime is oolong tea. You really hear about oolong.
    0:41:45 They have so many incredible teas. But this right here, cha cha te, which certainly is not Chinese,
    0:41:53 but they have these incredible teas. And this one in particular was recommended, which is called
    0:42:01 Oriental Beauty Oolong Tea. And there are a million different varieties. Certainly, if you spend time
    0:42:08 there, I would say, do not miss out on the tea. If you think tea is boring, if you think tea doesn’t
    0:42:17 really spark your interest, doesn’t capture you, I would suggest just going whole hog on as much tea
    0:42:23 as you can. And get out in the mountains. I mean, even an hour outside of Taipei, you can go on these
    0:42:32 walks in rainforests that are, to my eye, denser than the Amazon. I mean, it is so lush and so dense.
    0:42:39 Waterfalls, rivers, monkeys, you just get to see it all. It is really incredible from a biodiversity
    0:42:49 perspective. And I do think sadly, at least for ease of travel with Taiwan as it exists right now, the
    0:42:57 window could be quite narrow for a lot of tourism. So I would say maybe things will change. Maybe they
    0:43:03 won’t if and when the Big Red Dragon basically subsumes Taiwan. But I would say get there sooner rather
    0:43:11 than later. You will not be disappointed. And certainly check out really good seafood. I have to
    0:43:18 give a shout out to my friend’s restaurant. And then of course, going from Taiwan to Japan,
    0:43:24 pretty easy transition. It’s a very short flight. I guess somewhere between three and four hours.
    0:43:31 And instead of tea in Japan, just went on the rampage with coffee, actually, this time around.
    0:43:37 And one of the main reasons for the trip was to visit my host family, who I stayed with when I was
    0:43:43 15. I’m still very close to them. And so we were able to go out to this rambunctious local ramen joint
    0:43:50 and just act like old times and catch up as if no time had passed. It’s just so nice to have those
    0:43:56 deep relationships. And like everyone everywhere, they’re getting older, meaning my parents, my host
    0:44:05 brothers, their kids. And it was wild to see my oldest host brother’s older boy is now 16. He’s taller
    0:44:10 than I am. I remember seeing him when he was a baby, right? Because I went to my host brother’s wedding
    0:44:18 prior to that. And he is the age that I was when I was in Japan, which is just so wild.
    0:44:24 It’s so wild. And wanted to give a couple of recommendations for people if they want to try
    0:44:30 a bunch of coffee. There are a million options out there, but I don’t know how to explain it.
    0:44:37 And people are going to think this sounds really funny, but the latte at Glitch Coffee in Ginza,
    0:44:44 for whatever reason, a number of people had it. And we were all like, what did they do with this
    0:44:50 latte? I don’t know if it was how they blended it. Oh, dude, it’s Hokkaido milk, of course.
    0:44:55 Well, no, no, no. Well, that’s the thing though, because we had like 20 different lattes,
    0:45:01 but at Glitch in Ginza specifically, the way that they blended it and put the whole thing together
    0:45:07 was so obscenely good. It is very small. It’s a pain in the ass to wait outside, especially if it’s
    0:45:12 raining like it was when I was there. But I would highly recommend checking it out. But you’re right
    0:45:19 that Hokkaido milk is famous throughout the world, certainly without all of Asia. And it’s just a
    0:45:26 different thing. It just tastes so much better than the milk that I’ve had, at least here in the US.
    0:45:32 And I’ll give one more, which is Sendai, Sendai Coffee. And people can check that out as well.
    0:45:39 Very cute, different style. And there, I would suggest checking out, they have a few varieties of
    0:45:46 Colombian coffee, Colombian Kindio, wine yeast, peach-infused honey. Now there’s no sweetener in
    0:45:52 this, but all of these notes are super, super obvious. This stuff right here.
    0:45:55 They really know their coffee, man. They really do.
    0:45:57 Have you been to Coffee Mamea out there?
    0:46:03 I was going to go to Coffee Mamea, but we did not end up going. So I’ve not been.
    0:46:08 Okay. Mamea is by far my favorite in Tokyo. It is insanely legit. They have a couple of different
    0:46:13 locations, but there is one that they have. They serve the coffee in wine snifters.
    0:46:19 And, you know, it’s like $35 a cup. And they’re getting the world’s best geishas in there. And
    0:46:22 they’re just like making this fantastic varietal of coffee.
    0:46:25 Just for clarity, the geisha is the coffee, not the people.
    0:46:28 That’s right. Have you tried any of the aged coffees in Tokyo?
    0:46:33 I mean, I might have in the course of going to all these different places, but perhaps not.
    0:46:38 Mamea, I wanted to go to check that out. It’s a whole production, right? Like if you go to the
    0:46:44 one location where they give you the omakase, it’s like a whole three-hour trip. And I had just at
    0:46:49 that point in the trip with the amount of time we had, I was like, number one, because tourism has
    0:46:57 exploded. I mean, I have never seen even a quarter of the number of tourists in Japan that I saw this
    0:47:02 last trip because the yen is weaker and a lot of people are coming in from all over, not just China,
    0:47:09 but also Thailand and many other places. If you want to book a reservation, you need to do it far
    0:47:14 in advance. For instance, you want to go to like Ghibli Museum. I used to be able to do that a week or
    0:47:18 two in advance. Now you got to do it months in advance. Yeah. Last time I was out there, it was
    0:47:22 just insane how many tourists are coming over. And I saw Craig Mott out there, which is fantastic.
    0:47:27 He took me to a secret little coffee spot that I don’t want to blow up and ruin by mentioning on your
    0:47:37 podcast. But it was fantastic. Another one, just Google L-A-M-B-R-E, Aged Coffee Beans, Tokyo.
    0:47:42 And they have coffee beans that they’ve been sitting on for over 20 years. So they’ll serve you coffee
    0:47:47 beans that are 20 or 30 years old. It’s a different experience altogether. When you get these kind of
    0:47:53 like slightly fermented aged coffee beans, this little shop seats like eight people. It’s fantastic.
    0:48:00 Highly recommend. So that was my sort of deal with jet lag plus enjoy Japan this time around,
    0:48:03 which I hadn’t done. I’d done a lot of like we experienced it together, you know,
    0:48:09 sake tastings and things like that. Didn’t want to go the alcohol route. I was very tempted to go to
    0:48:11 Gen Yamamoto again, who’s incredible.
    0:48:12 Gen’s best. Yeah.
    0:48:17 But I didn’t want to do the booze. So I ended up doing the caffeine route and
    0:48:22 absolutely loved it. It’s also a great way to explore. There’s a place I want to say,
    0:48:29 look it up. I want to say it might be Nezu, Nezu Cafe, but it does not allow any photographs or
    0:48:33 social media or laptops. And I just thought that was so fantastic.
    0:48:36 There’s a handful of those out there. Did you go to Bear Pond Coffee out there at all?
    0:48:37 No.
    0:48:41 That’s a little bit further out. So Bear Pond’s amazing. There’s a guy there,
    0:48:47 he does the angel stain. There’s one cup of coffee he makes like this really highly processed
    0:48:54 over the top expresso, not processed, but like dense, dense, thick, rich expresso. And then they
    0:48:58 have Hokkaido milk there as well. I think it’s some of the best. Oh, it’s just unbelievable.
    0:49:00 But there’s no social media.
    0:49:04 I have to stage an intervention. If you’re going to be a coffee nerd, you can’t say expresso.
    0:49:05 So you got to say espresso.
    0:49:08 Okay. Espresso.
    0:49:11 Did I say ex-presso?
    0:49:13 You said it twice. Yeah.
    0:49:17 Okay. All right. Listen, cut that out, fucker.
    0:49:20 It’s too good. It’s too good.
    0:49:26 I have these sayings that like Daria always calls me out on where I say things where I think I pick
    0:49:31 them up from my parents and there’s like three or four things that are completely like not even close
    0:49:36 to the actual word. It was from my family and my upbringing. I think expresso was one of them.
    0:49:44 Well, my mom, her mom as a joke would say certain words totally incorrectly. Like instead of horizon,
    0:49:51 she would say the horizon. And then my uncle went into school to give a presentation when he was a little
    0:49:59 kid and he said horizon and just got like laughed at a class. And then his mom was like, oh yeah,
    0:50:02 no, I was totally wrong. I was just kidding. It’s like, oh, come on. Come on, mom.
    0:50:08 Oh, I got to tell you before we move on, people should know if they don’t get a chance to go out
    0:50:12 to Taiwan and something I desperately wanted to do. And I wholeheartedly agree. It seems that
    0:50:18 sadly tensions are rising. So there is a small window, but a friend that I met in San Francisco,
    0:50:22 have you ever been to that red blossom tea company in SF?
    0:50:23 Yeah, I have.
    0:50:29 So I think they are the best importer, domestic importer, at least in the United States of high
    0:50:34 quality oolong tea. So if you cannot make it out, and I have no affiliation with them at all,
    0:50:38 but if you can’t make it out to Taiwan, but you want to try some of these teas that Tim is talking
    0:50:46 about, red blossom tea company, just Google them. The website has fantastic oolongs and they’re
    0:50:48 reasonably priced. They’re pretty awesome.
    0:50:53 Yeah. And also just to be clear, guys, this doesn’t need to be expensive. These coffees,
    0:50:59 you might have to wait a little while or these teas, but they’re not going to cost necessarily. If you go
    0:51:04 to a super fancy place, sure. But 99% of what I had is going to cost less than what you had at Starbucks.
    0:51:06 Yeah. A hundred percent.
    0:51:12 It’s not expensive. It is not outside of reach. All right, man, where should we move next?
    0:51:16 Yeah. I mean, I definitely want to cover how you did on that meditation retreat. We can talk
    0:51:18 about that at some point, but I can also talk about some tech stuff as well.
    0:51:23 Why don’t we do a tech debrief? Then we can talk about the Zen retreat.
    0:51:28 Yeah. So the tech debrief, I would say for me, the latest and greatest is that the new Whoop
    0:51:33 finally came out, which is this little guy here on my wrist. It’s about, I think, 12% smaller.
    0:51:42 Now I’m Aura’d, Whoop’d, and Apple Watch’d up all at the same time. The Whoop band, the reason I like it,
    0:51:48 or I had historically liked it, is that it does not have a display on it. And so it’s not competing
    0:51:53 with your time in any way. You kind of check the stats in the morning or at night or whatever you
    0:51:59 may be. And they really maximized the hell out of this hardware because they had not updated the
    0:52:03 device in like four years. So it was the same hardware, but they kept doing firmware updates
    0:52:08 and the heart rate tracking got better. Everything was just continually getting better via these
    0:52:13 firmware updates. This is the first new device in like four years. This one is called the MG,
    0:52:19 which stands for medical grade. It does feel a lot smaller. And there’s some new features that I think
    0:52:24 are worth mentioning that are pretty awesome. Some stuff that the Apple Watch doesn’t do. So this one
    0:52:30 now has blood pressure monitoring as well. So you calibrate it with your cuff, which I did last night,
    0:52:35 and then it’s going to give me insights throughout the week. It will kind of give you a range or a score
    0:52:40 range. So it’s not going to give you exact cuff measurements, but it’ll generally let you know how
    0:52:45 you’re doing, whether or not you want to pay more attention or not. So it’s in beta right now,
    0:52:48 but it seems so far, it seems pretty good and pretty accurate. And granted, I’ve only had this
    0:52:54 for a few days now. The VO2 max tracking is awesome. The zone training is great. It’s gotten better.
    0:53:00 They have this feature called Whoop Age. The Whoop Age, I think is pretty cool because basically what it
    0:53:05 does is it takes a look at a bunch of different metrics across the board. So you can think of this as
    0:53:11 resting heart rate, sleep quality, heart rate variability, stress levels, which is getting through a
    0:53:15 a couple of different algorithms that they have, your VO2 max, a slew of different things. And it
    0:53:21 combines them all into this score. And it says, okay, how do we think you’re doing? Are you at an
    0:53:27 accelerated aging pace right now? Are you flat? Or do we think you’re actually below average and that
    0:53:33 you’re aging slower than most people, which is where you want to be. And so they give you this cool little
    0:53:40 Whoop Age Insight, which is fun. I would say out of all the devices that I’ve played with and own,
    0:53:44 the Whoop probably is the geekiest of them all. And then it gives you the most data points and the
    0:53:48 most insights. And now they have this little AI agent you can have a conversation with. You can say,
    0:53:53 hey, how did I do yesterday? Is there anything I should be paying attention to? And it’ll come back
    0:53:58 and pull from your real-time data that’s on your phone. So I like it. It’s a little bit pricey,
    0:54:05 but the one I have is $359 a year. And they do have some that are less expensive, but it’s early
    0:54:09 days. I’ve only had it for a few days, but it’s something to pay attention to in terms of the
    0:54:13 wearables out there, the track, everything as related to all the different metrics that you
    0:54:19 can pull from. I don’t know if you’ve had a chance to do this, but I’ve really been increasing the
    0:54:25 frequency of my zone two training. And the way that I’ve typically calibrated that is with the talk
    0:54:31 test sort of per Peter Atiyah, right? Keeping it simple, like you’re on a bike and you could hold
    0:54:37 a conversation on the phone or with someone in full sentences, but you wouldn’t really want to,
    0:54:42 right? That’s my understanding of the simple way to measure it. Now I’ve talked to other people
    0:54:47 who are involved with like professional cycling teams and they’re like, well, actually you really
    0:54:52 want to do A, B, C, D, and E to calibrate it, which sounds very complicated. And I’m probably not
    0:54:59 going to do it. Have you had a chance to compare what the whoop says about zone two and something
    0:55:05 like the talk test to see if they correspond? It’s a great question. And I think one that I’m
    0:55:09 with you in that I want to get more zone two. I’m trying to get like a half hour in per day,
    0:55:14 at least. And Atiyah really pushes for, you know, close to an hour or tries to get to an hour.
    0:55:19 There’s an equation for this as well, which is like age divided by plus, you know, there’s like,
    0:55:23 there’s a few of these out there that are like, how do you figure out what zone two is for you?
    0:55:29 For me, this one is they’re using their own model. So they have their own model that they kind of give
    0:55:33 you a range. But one of the things that I do like, cause I was messing around with this last night
    0:55:40 is if you go in and you do a real legit VO2 max test where they’re actually hooking up to the full
    0:55:44 gear, they’re putting it in the treadmill. You can plug that in and it will feed it into the model,
    0:55:49 or you can manually define the zones as you see them. So you can go in there and type in what you
    0:55:54 want your zones to be. And it will use that versus their own internal tool, which is quite nice. But
    0:55:57 yeah, they’re using some type of model. I’m not sure which one they’re using.
    0:56:03 Okay, cool. Yeah. Maybe I’ll compare them since I’m in Austin. So I have access to,
    0:56:09 you know, the 10 squared facility and I can go in and I did a VO2 max test not too long ago with the
    0:56:15 whole kit and caboodle, the Bain mask on and everything, which is very uncomfortable as a
    0:56:22 first timer. So I’m curious to see what type of acclimating or practice effect there is on my next
    0:56:29 VO2 max training. Even if my capacity hasn’t increased, do I get better results because I’m
    0:56:34 just more comfortable with the gear and the settings and the cycling and so on? We’ll see.
    0:56:37 We’ll find out. It’s going to be hard to tease that out.
    0:56:41 The one thing I will say is that there is a great YouTuber that I like called the Quantified
    0:56:48 Scientist. And what he does is he goes in and he takes every single wearable, at least mainstream
    0:56:55 wearable that’s out there. And he has the hardcore, you know, VO2 max devices at his house. He has all
    0:57:04 the ECG devices that measure sleep. And he’s basically a statistician and comes in and gives you the data
    0:57:10 and says, how does this actually compare to the gold standard for these different measurements?
    0:57:15 And so he has yet to do that on the new Whoop, but in the Oura Ring and the Apple Watch and the
    0:57:20 Garmins and everything out there, he’ll actually put on the full VO2 max mask, like you’re saying,
    0:57:24 and then compare them and say, this is the closest to the gold standard without having to wear the mask.
    0:57:27 So Quantified Scientist is awesome.
    0:57:31 For sleep, I guess it could be any number of things. It might be EEG if we’re talking about
    0:57:33 brainwaves. The ECG is what it is.
    0:57:34 Electrocardiogram.
    0:57:36 That’s right.
    0:57:36 Yeah.
    0:57:42 Yeah. Sorry. This one does the ECG. If you like hold onto the side of it, it’ll tell me if I have any
    0:57:45 AFib or anything like that as well on the new Whoop, which is great.
    0:57:52 Yeah. All right. I’m doing a, literally getting another bike. Well, I should say bike. It’s more
    0:57:59 of an ergometer this week because I love so much about this company, but the Peloton seat
    0:58:07 is just completely breaking my cock. It’s so bad. And to like retrofit it or to try to modify it is
    0:58:12 really, really challenging. So I think that in the interest of reproductive health, and I’m not
    0:58:18 kidding about that actually. Like you can do with the wrong seat, you can actually do a lot of damage.
    0:58:22 You’re like, I’m so massive. The seat is just absolutely just destroying my junk.
    0:58:27 Well, when my, yeah, my elephant trunk, I need to wrap it around this pole in the front
    0:58:29 to make sure.
    0:58:31 Just loop it over the front bars. You’ll be fine.
    0:58:38 Safety first. I’m serious that if people are doing a lot of cycling and they’re having any type
    0:58:44 of sexual dysfunction or reproductive issues, it’s worth taking a look at the seat. Like this is
    0:58:48 something that got flagged to me, fortunately in advance, because I was like, huh, as I was doing
    0:58:54 some of my workouts, I noticed it seemed like almost a tingling or lack of circulation in one of my legs.
    0:58:59 And I was like, that can’t be good. So as it stands, I’ll test the new device before I give it
    0:59:04 any kind of endorsement, but I’m moving to another ergometer just so I can do that and have the ability
    0:59:11 easily swap seats if need be. So I might have more on that. Should I hop in with some new
    0:59:13 experiments or at least observations?
    0:59:17 Yeah. Actually, let me give you one more quick one that I think is going to be fun for people
    0:59:23 that a physician turned me on to that I have been using now when I travel, which is amazing. So
    0:59:28 again, no affiliation with any of this stuff, but there, it was a Stanford scientist that came out
    0:59:36 with this nasal spray called Profi, P-R-O-F-I and I bought it on Amazon. And so it’s essentially
    0:59:41 this spray that it’s like this hydro gel that goes up into your nasal cavity and you spray one
    0:59:50 per each side is in your nose. And it is like a gel that basically, if you just breathe in through
    0:59:53 your nose, when you’re on a flight or you’re traveling or in, you’re in a big room of people,
    0:59:58 it will trap and it holds all of the different viruses and bacteria that you’re inhaling
    1:00:05 into this gel and destroys them at the gel level. And people are like getting less sick. They’re not
    1:00:12 picking up the average cold when they’re in big rooms. They did a small study in a hospital setting
    1:00:17 around COVID. I’ll find it. It wasn’t with this particular brand, but the same, it was, I think it
    1:00:22 was another generic brand of the same type of gel. And they just showed that the odds of you getting COVID
    1:00:27 or the flu were severely reduced for people that were using this gel inside of their nose.
    1:00:32 So I was like, you know, it’s like 15 bucks or something. I was like, hell yes. And so I picked
    1:00:36 it up and I’ve been using it when I travel and knock on wood, I’ve been doing a lot of travel like you
    1:00:41 over the last few weeks, haven’t got sick at all. It was only when I didn’t do it at home when my kids
    1:00:46 were sick that I ended up getting a cold. Anyway, it’s pretty awesome. It was developed over at Stanford
    1:00:52 and recommend checking it out. Okay. So we’ll get a link to that. And actually for years now,
    1:00:57 I don’t know if I ever told you this, for at least 10 years, when I’m about to go on any extended travel,
    1:01:04 I will get a saline mist spray from CVS or Walgreens and just simply moisturize or hydrate inside my nasal
    1:01:12 passages, which seems to make a big difference also for the purposes of just avoiding my nemesis,
    1:01:17 which is sinus infections. If my nasal passages and my sinuses get dry, I’ve had issues with sinus
    1:01:25 infections since I was a very, very little kid. And if I’m consistent with this type of nasal spray,
    1:01:34 it seems to help. So maybe the next step up is the profi. Makes me think it’s, that’s a hell of a brand
    1:01:45 name. Espresso. Espresso. I literally saw a sign in a coffee shop in Romania. This was in Brasov and
    1:01:53 it said, dear Americans, espresso does not have an X in it. That’s amazing.
    1:01:54 You’re not alone. I feel bad.
    1:01:58 No, you’re not alone. You’re not alone. You’re not alone. Kind of makes sense. Express. You want to
    1:02:05 be in the express land? Yeah, exactly. Thank you. I’ll share a couple of just rapid fire,
    1:02:10 like Scooby snacks for people. And then I’ll talk about a recent experiment. So this is another one
    1:02:18 from Japan and this is not very expensive, but if you can find it online, you might be able to find it
    1:02:24 at something like a Nijia market or a Japanese market of some type. This is a dashi and it’s got dried
    1:02:32 bonito and dried anchovies and dried flying fish and sweet kelp, all this stuff. It’s from a place
    1:02:38 called Okume, which was established in 1871. And you can see here, it’s a little hard to see,
    1:02:46 but the package basically looks like tea package. You have these individual sachets that are full of
    1:02:50 this dashi and you put it into hot water so you can have it like tea in the morning.
    1:02:56 Without making it a big production. And this is just their classic dashi. They have a million
    1:03:05 different options, but man, I feel like a dose of dashi and broth a couple of times a week does a lot
    1:03:10 to keep the doctor away. So this is going to be a very easy, I have tea so many times a day already
    1:03:16 just to swap in one of these as part of the routine. We’ll make it more interesting. And also I think
    1:03:22 could potentially do some really nice things for health. There’s a book that I read on my travels,
    1:03:29 have been reading. I’ve read it at least 10 times. And every time I read it, particularly if I’ve taken
    1:03:36 a break of two or three years where I say to myself, this is why I need to read the book more often. And
    1:03:39 it’s this one. This is Awareness by Anthony DeMello.
    1:03:44 Oh, I love that book. Fantastic book.
    1:03:49 It’s such a good book and different things hit you at different times. I started reading this and
    1:03:57 we’ll get to it in a second after our Zen retreat. It talks about a lot that overlaps, even though
    1:04:04 Anthony DeMello was largely based, maybe entirely based in India, but he was a Jesuit priest,
    1:04:14 also a psychotherapist. And the density, I would say, of insights per page on this is just incredible.
    1:04:23 It’s effectively a cleaned up, organized version of his greatest hits given as lectures. And it’s very
    1:04:30 easy to read. It’s very funny. It’s very short. It’s only about 170 pages. And once again, I’m reading
    1:04:34 it and different things are popping out at different points in life. And I actually have
    1:04:39 multiple hard copies that I’ve highlighted at different points. And the highlights are different
    1:04:44 things. They’re really different. The passages that resonate at different points in time.
    1:04:44 Oh, man.
    1:04:53 Yeah. To anybody out there who, and it’s not exclusive to this, but if you suffer from anxiety
    1:04:59 or depression, or if you just feel like you have a little too much edge, you’re running a little fast,
    1:05:07 you feel a little over-committed, clogged, stuck at points, whatever it might be, this book is fast-acting
    1:05:14 medicine. And it’s not a panacea, but it’s really complimentary for almost anything else that you would do
    1:05:19 to help with the types of symptoms that I just described, which are really symptoms of modern living,
    1:05:24 ultimately, especially for people in urban environments. And even if you’re not in an urban environment,
    1:05:32 if you’ve got one of these phones, you are plugged into the anxiosphere, right? It’s like the world of anxiety
    1:05:38 anxiety because that is how you keep clicking and that is how platforms continue to gather data they
    1:05:44 can sell in one form or another. So Anthony DeMello, Awareness. Always recommend it. Haven’t read it
    1:05:48 myself in a while and long overdue. So I did want to mention that.
    1:05:53 Oh, man. Tim, thank you for reminding me about that book. I don’t have to keep coming back to this,
    1:05:59 but when my house burned down, I lost all my books. And it’s funny, I forgot that that was one of my
    1:06:03 favorites that I had on my bookshelf there. And like you, I know you do this as well. There’s like
    1:06:07 three or four books I would buy like five copies of. And I just leave them at my house because when I have
    1:06:11 a friend stop by, I’m like, oh, I need to give you this book, right? Like there’s ones that you absolutely
    1:06:15 love so much that you just want to gift out because you just like feel like you should give as many people
    1:06:21 as possible this book, right? This was one of those books. And I just ordered on Amazon. It’s 10 bucks
    1:06:25 on Amazon in the US. It said you first bought this in 2019, probably via your recommendation.
    1:06:29 But yeah, fantastic, fantastic book. Thank you. I just bought mine.
    1:06:34 Yeah, for sure. And do you want to talk about, actually, let me give a couple of other
    1:06:42 quick recommendations for folks. One is an oldie but goodie, much like awareness that I had not seen
    1:06:48 in probably, I want to say 10 or 15 years. Now, who knows, maybe the brand was different back in the
    1:06:57 day. But as a quick status update on my increasingly eclectic laundry list of injuries. So my right elbow
    1:07:02 has been a problem for 20 plus years. It started with an accident in jujitsu. My arm got hyperextended,
    1:07:09 pop, pop. And then over time, I’ve developed these tears in my extensors. So people think of tennis
    1:07:15 elbow, right? So if you kind of pull your fingers up on your arm towards your face where you’re looking at
    1:07:20 your fingernails, let’s just say you’re admiring a nice new manicure that you have.
    1:07:25 Yeah, yeah, exactly. So if you’re just pulling your fingertips back towards your shoulder,
    1:07:31 you’re using your extensors. And I have tears in both of those. It’s gotten bad enough that I had
    1:07:36 to stop rock climbing. That was the first indication. When I started to get to, say,
    1:07:43 five 11s in the gym when you’re crimping and starting to pull the knuckles back, I think I
    1:07:49 basically grabbed the paper tear and ripped it further. So I had a point where I almost certainly
    1:07:51 need surgery. And this is your right hand?
    1:07:53 This is my dominant side, yeah.
    1:07:55 Oh man, that’s extra brutal for you.
    1:07:57 Yeah, it’s my dominant hand.
    1:08:01 Yeah, you’re going to lose that one. That’s not the one you want to lose.
    1:08:07 Yeah. So unfortunately, the surgery is pretty straightforward. I don’t know what you’re
    1:08:12 thinking about, but I am not left-handed either.
    1:08:14 The stranger.
    1:08:26 Don’t underestimate the stranger. Oh, hello. If you get it, you get it. All right, let’s
    1:08:32 move on. So I will probably need two to three months of rehab before I’m able to get back
    1:08:38 to full force. And even now, for instance, using barbells for any kind of weight training
    1:08:44 creates too much torque and tension at the elbow, and it really ends up being incredibly painful.
    1:08:49 So I’m using a lot more dumbbells. The reason this is relevant is because of the back injury
    1:08:53 and the back compression. I don’t really like putting barbells across my shoulders.
    1:08:57 I won’t get into all the details, but I’m holding dumbbells for extended periods of time.
    1:09:03 And normally that’s not a problem, but if you’re doing most of your leg workout by holding onto
    1:09:07 kettlebells or holding onto dumbbells, the first thing that’s going to go is your grip, especially
    1:09:13 because my right elbow is really compromised right now. And to use standard
    1:09:20 basic lifting straps for dumbbells is really challenging. If anyone’s used these, you know
    1:09:26 what I’m talking about, to sort of wrap the strap around multiple times and to get it into some
    1:09:31 type of symmetrical position with both hands. So this thing right here is another option.
    1:09:38 What I’m holding is called Versagrips, V-E-R-S-A grips, G-R-I-P-P-S. And it’s a lifting strap,
    1:09:43 but really all you’re doing is folding it over once and then putting your hand on top of it.
    1:09:50 So it’s a lifting strap that is much more amenable, much more straightforward to use pretty much for
    1:09:56 everything, but particularly for dumbbells, which I’m going to be using not just to train,
    1:10:01 to do prehab to get myself as strong as possible prior to surgery, but also post-surgery.
    1:10:07 So I would say, if that’s of interest, you can check that out. I’ll give one more
    1:10:13 rec and then we can move on. This is a book that people have almost certainly not seen before.
    1:10:21 It’s called Everything is Its Own Reward by Paul Madonna. And it is a book of beautiful architectural
    1:10:27 drawings. You might think to yourself, boring. Most of it is in the San Francisco area or San
    1:10:34 Francisco Bay Area, but it’s the philosophical musings and the writing that Paul has in this book
    1:10:42 that is so deeply fascinating and weird and thought-stirring to me. And I came across this
    1:10:48 the first time in a hotel in the Bay Area. I was just sitting on the coffee shop and I was killing
    1:10:51 time before doing something. I picked it up and I ended up sitting there and reading it for about
    1:10:59 two hours. Completely forgot to have dinner. And I’ve once again, much like the 32 sounds documentary,
    1:11:06 never quite come across a book like this. It is so strange. And I feel like the combination of 32
    1:11:14 sounds, awareness, and this very, very weird, often funny, often profound, Everything is Its Own Reward
    1:11:19 by Paul Madonna, which is definitely going to sell out on Amazon. So the race goes to the Swift,
    1:11:25 create almost an extended psychedelic experience in the sense that things that you’re accustomed to
    1:11:32 seeing, things that you think or do or hear on autopilot most of the time, because that’s the only
    1:11:39 way you can survive is to have most things on autopilot. You see afresh as if you’re encountering
    1:11:47 them for the first time after taking in a diet, it doesn’t have to be very long, even for a day or two
    1:11:56 with some of these different books and documentaries and so on. It’s really just seeing, I don’t use this
    1:12:03 word lightly, it’s more of a metaphor, but seeing the miracle in the everyday and makes me think of some
    1:12:08 people who are really creative, who seem to have one foot in that zone all the time. For instance, I was
    1:12:16 watching an NHK, which is like the BBC in Japan, mini series on the creative process of Hayao Miyazaki,
    1:12:22 who’s the founder of Studio Ghibli, which has made pretty much every Japanese animated film most people have
    1:12:29 heard of. So My Neighbor Totoro, Spirited Away, Ponyo, etc., etc. He’s sometimes called the Disney of Japan,
    1:12:34 which is a description he does not like because he says, Walt Disney was a businessman, I’m just a
    1:12:40 director, just a director, very Japanese. But in one of the episodes talking about his creative process,
    1:12:49 he takes a video camera, this is an older docuseries, and tapes it, affixes it to the headrest of his
    1:12:55 driver’s seat in his car because he says, I want to see what I’m seeing because effectively there’s
    1:13:01 magic hiding in the ordinary. He’s like, that’s what you want to find. And I feel like all of these
    1:13:11 tools help you to do that, which for me is deeply therapeutic, beautiful, stress-relieving in ways
    1:13:15 that are hard for me to put words to. But you don’t need drugs to get there. These are all things that
    1:13:21 can help recalibrate you just a few degrees to change your waking experience in that way.
    1:13:25 Tim, one other thing I’ll say is that you had mentioned a book that immediately sold out before
    1:13:33 called The Well of Being several episodes ago. And I’m actually rebuying it right now because it’s
    1:13:36 back in stock. I just want to let people, that is now back in stock because it was going for several
    1:13:42 hundred dollars a copy after you mentioned it and it sold out. So now it’s back for $35 again.
    1:13:48 But that’s still one of your favorites. Yeah. It’s a great book. It’s outstanding. Yeah. That’s the
    1:13:54 children’s book for adults. Yeah. Yeah. That is an outstanding book. I’m picking that up again as
    1:13:58 well. And the book you mentioned and the book that I just mentioned are books that you really want in
    1:14:04 hardcover if you can get them. That’s the intended medium for these two books, for sure.
    1:14:08 One thing I’ll mention as a quick throw out there, not everyone can travel to Japan. We get that.
    1:14:15 There are lots of artisanal Japanese goods that are absolutely phenomenal. A lot of websites that
    1:14:21 import do so with very limited supply. And then also they mark them up like crazy. So you’ll find
    1:14:24 some of these shops here, especially in LA, there’s some of these shops you go to and it’s just like,
    1:14:30 things are just outrageously priced. One place I found that I really like that, yes, it is a little
    1:14:38 premium, but is, I would say is one of the best curators of fine Japanese goods is a friend of mine
    1:14:45 turned me on to this. Uh, it’s called POJ studio.com POJ. Yeah. You got to check this out. I think
    1:14:51 you’ll really like it. So if you go to POJ studio and then click on shop at the top there and just go
    1:14:57 bestsellers kind of like shop all or whatever. And then look at some of these pieces is everything from
    1:15:04 like high end Japanese towels to incense to these beautiful tie dyed kind of door dividers,
    1:15:14 like the hanging things. What was the name of the URL again? It’s POJ studio.com studio.com. Yeah.
    1:15:19 In pursuit of perfection. Yeah. Okay. Yeah. They got all sorts of beautiful stuff.
    1:15:26 Absolutely stunning. Imported Japanese kind of small production artists and stuff from little tiny
    1:15:35 trays and containers to room dividers to throw pillows to you name it. If you like that vibe,
    1:15:41 Oh, they have these beautiful hand hammered little singing bowls that you can use for meditation.
    1:15:49 I got their Japanese Hinoki wood incense with smells amazing. Anyway, I think this is one of the best
    1:15:55 importers of small artists and Japanese goods that’s out there. So I highly recommend checking out.
    1:16:03 And also if you want to go low end or like mid tier, I mentioned Nijia market. They only have 12 stores
    1:16:08 across the U S mostly in California and Hawaii, but you can find Japanese markets and you can also find
    1:16:13 broadly speaking East Asian markets, right? If you find East Asian markets, whether that’s Chinese,
    1:16:18 Taiwanese, Korean, fill in the blank, chances are they’re going to have a lot of Japanese goods.
    1:16:25 And also they will have plenty of good stuff from their primary country in the sense that if it’s
    1:16:29 Chinese on, let’s just say China, if it’s Vietnamese on, although I would put them in the Southeast Asian,
    1:16:35 I guess, category, but Korean, et cetera, you can just find some amazing, amazing, amazing teas as an
    1:16:40 example, because culturally that is such a part of the lived experience of those places.
    1:16:45 Try it out. Walk through, pick up something you can’t read, make sure it doesn’t have any
    1:16:47 allergens that are going to kill you and then give it a shot.
    1:16:55 All right. So let’s talk about the Zen retreat in a second. I will tell you
    1:17:01 one interesting hypothesis that I have related to something we’ve discussed once before,
    1:17:09 which is accelerated TMS. So the compressed administration of basically a magnetic coil.
    1:17:15 Oh, you bastard. There’s a squirrel on my squirrel proof bird feeder, just trying to go to town right
    1:17:22 now. You rat bastard. I don’t think he’s going to succeed. He’s true. Oh, he is. Oh, you bastard.
    1:17:27 Squirrel proof. My ass pan over. I got to see this. Can you pan the camera? It’s not going to work.
    1:17:33 I’ll knock all my shit over. Yeah. Yeah. Oh, you bastard. I think he’s been. No, no, he’s,
    1:17:37 he’s really getting in there. All right. So I got distracted. Apparently accelerated TMS doesn’t help
    1:17:43 with, with that kind of distraction. I’ve just never actually seen my bird feeder getting pillaged so
    1:17:47 badly as it is right now by this squirrel. Nice work squirrel. I love this version of Tim. That’s
    1:17:53 like bird feeding, hummingbird feeders, little anti-squirrel devices. Oh, he just got sent for
    1:17:58 like a whirly gig spin though. So there’s, there’s something. You need to get a webcam out there.
    1:18:05 I do only squirrels. All right. Accelerated TMS. I feel like the dog in up squirrel. Yeah, exactly.
    1:18:10 Squirrel. So the accelerated TMS for people who are interested in learning more about this, I recommend
    1:18:16 listening to my podcast with Nolan Williams, who’s a scientist out of Stanford, who’s the head of their
    1:18:22 brain stimulation lab, but effectively different types of brain stimulation. In this case, transcranial
    1:18:30 magnetic stimulation, particularly when applied in this condensed format. In this case, it’s 50 sessions
    1:18:36 of brain stimulation. They’re about nine minutes long each. You’re doing 50 sessions in five days. So
    1:18:43 you’re doing 10 hours a day, every hour on the hour you were having this brain stimulation. And in my case,
    1:18:51 it’s for an anxio-somatic target. That just means it’s effectively to reduce symptoms of OCD
    1:18:57 compulsive rumination. I don’t wash my hands or flip the light switches and not to judge anyone who does,
    1:19:02 but it’s like my form of OCD, which I’ve been diagnosed with, and it’s not surprising at all,
    1:19:08 is this repetitive perseveration, a loop of thoughts that even though I’m aware it’s unproductive,
    1:19:14 even though I’m aware it’s unpleasant, I feel powerless to stop. That type of perseverating, which then of course
    1:19:21 engenders anxiety and sometimes insomnia, etc. Of all of the things I’ve tried, and you and I spoke about
    1:19:29 this, when I did my first five-day sequence of accelerated TMS, bizarrely, there was like a two-week
    1:19:34 delayed onset. Nothing really seemed to happen for about two weeks. And then boom, for three to four weeks,
    1:19:39 I had, let’s just call it complete remission of symptoms. Like all of that stuff just went away.
    1:19:47 And nothing has approached that in terms of amplitude and especially durability of effect.
    1:19:52 And that includes psychedelic therapies. But what’s interesting about this is after that five-day
    1:19:58 treatment, I went back and I did a single-day booster, which did nothing. And then I did a three-day
    1:20:03 booster, which also did nothing. Now, I’m not sure if I’ve talked about this publicly. Maybe I have,
    1:20:08 maybe I haven’t. Part of the reason I wanted to do lower dosing was after my first five-day
    1:20:15 sequence, I remember after a week or so, I was like, hey, doc, I can’t seem to ejaculate. Is that
    1:20:22 a known problem? And needless to say, that did not help my anxiety. I was incapable of-
    1:20:25 But you could still get the timber. You just couldn’t get the output.
    1:20:31 Yeah. Couldn’t get the output. Okay. And then the doc was like, oh, interesting. We haven’t seen that
    1:20:38 because this is still a very new treatment and particularly for anxiety and OCD. The depression
    1:20:42 has been much better studied. But he said, yeah, it kind of makes sense if we’re whacking down your
    1:20:49 sympathetic response. And he’s like, yeah, there’s this mnemonic in medical school, which is point and
    1:20:54 shoot, meaning parasympathetic to get the erection and then sympathetic to have the ejaculation,
    1:20:58 to have the orgasm. And he’s like, yeah, it makes sense. And I was like, okay,
    1:21:02 and is this fixable or am I totally screwed forever? And he’s like, no, it should just return
    1:21:09 to baseline. And it did. I have an addendum to that though. So I wanted to use lower dosing to avoid
    1:21:16 that. One day did nothing. Three days did nothing also. And then I was like, what the hell is going on?
    1:21:20 Okay, I guess I can do five days. You get nothing done for five days, right? Because you’re getting
    1:21:25 your brain zapped every hour. And it basically feels like you did an all-nighter for the LSATs
    1:21:28 10 times a day. I mean, you get very, very tired.
    1:21:29 When you say zapped, does it hurt?
    1:21:33 It doesn’t hurt at all. It feels like somebody lightly flicking the side of your head. It doesn’t
    1:21:38 hurt. So it’s basically for nine minutes, it’s like there’s nothing. And then it’s like,
    1:21:43 bop, bop, bop, bop, bop, bop, bop. And then there’s a pause for, I’m just making this up.
    1:21:49 Let’s just call it, I don’t know, 10 seconds, 15 seconds. And it’s a paddle that’s pushed against
    1:21:56 your head. That’s it. I don’t find it painful at all. This is with a MagVenture or MagVenture’s
    1:22:02 device. There are other devices that can have different types of effects, which have different
    1:22:07 types of helmets and caps that are used and so on. It doesn’t hurt in this particular case.
    1:22:12 So then I was chatting with the doctor before planning another round. And he was like, well,
    1:22:18 it is pretty strange that three days did nothing. And I was like, okay. And we’re trying to brainstorm
    1:22:25 strategy. And what I did is I went back in my calendar and looked at the preceding few weeks
    1:22:29 before every one of these treatments. And for the first treatment, the five-day treatment,
    1:22:36 I had had some psychedelic exposure. And I was like, interesting, because I’ve long assumed that there
    1:22:40 could be some type of synergistic effect with these two things. And there are people who are
    1:22:47 looking at this very closely right now. So this time around, the hypothesis is that actually the
    1:22:53 improved neuroplasticity and who knows, maybe it’s even anti-inflammatory effects could be a million
    1:22:58 different things from the psychedelic exposure worked synergistically with the five-day accelerated
    1:23:04 TMS to produce the effect that I then witnessed and experienced, which was incredible, right?
    1:23:10 If I could figure out how to replicate that, then I would do it, let’s just call it once a quarter,
    1:23:17 once every four months, something like that. Why wouldn’t I do it? And I will say that it took the
    1:23:24 edge off. And by that, I mean, I was less motivated to do a lot of types of work, maybe from tampening
    1:23:29 down the sympathetic nervous system. But what I found for myself was number one, at this point in my life,
    1:23:37 totally fine with it. And number two, I actually think it made me better at picking my targets and
    1:23:46 not doing work for the sake of movement. Because I didn’t have the underlying anxiety that perhaps I
    1:23:53 was subconsciously coping with by some type of frenetic activity or over committing to phone calls or work
    1:24:00 or creative projects or exercise or who knows what it was. So that extra space that was created by not
    1:24:10 having as much compulsive behavior across the board, I would say, is no discernible decrease over, say,
    1:24:16 three to four months in my sort of creative output. Like, totally happy with it. I’m very curious to see
    1:24:21 how accelerated TMS ends up being enabled or disabled, and I think it might depend on the dose,
    1:24:26 with different types of pharmaceuticals. And there’s one that’s been studied called Cetraline,
    1:24:32 with an S-E-T-R-A-L-I-N-E. People can find studies related to this. So that’s something I’m going to
    1:24:36 be watching very closely. Now, I have an update on the, because I know you’re, you want to know about
    1:24:37 my ejaculation, Kevin.
    1:24:40 No, it’s always, it’s my first thing I ask you whenever we talk. Yeah.
    1:24:49 Yeah, exactly. I don’t think it was the TMS. So I actually had a theory that I tested,
    1:24:55 and it’s NF1, so take it with a huge grain of salt. But I thought it might be the Trazodome,
    1:25:01 which some people use for sleep. And it’s interesting for sleep because it doesn’t seem
    1:25:09 to disrupt sleep architecture as much as other drugs. However, one of the less common but known
    1:25:15 side effects can be delayed ejaculation. And I was like, interesting. Well, let me take that
    1:25:20 off the table. And I did take it off the table. And lo and behold, no issues.
    1:25:22 So-
    1:25:22 Back to two minutes.
    1:25:25 Back to two minutes.
    1:25:26 Boom.
    1:25:28 Oh, God.
    1:25:28 Yeah.
    1:25:33 This never happens, I swear.
    1:25:36 I was like, you normally have Trazodome for this.
    1:25:45 But I thought that might be, if people are taking sleep medications, like you can end up
    1:25:49 treating the wrong thing very easily or pulling levers, forgetting about certain medications
    1:25:55 that you’re using where you haven’t taken a moment to look at side effects that are less
    1:26:01 commonly reported, but nonetheless statistically significant. So not saying that was definitively
    1:26:07 the cause because I couldn’t prove that. But so far, so good, I guess.
    1:26:11 So after these treatments are the ones that were successful. Was there anything else that was a
    1:26:14 positive? Like, were you sleeping better at night or no?
    1:26:20 Well, for the three to four months that I mentioned, for sure, my sleep was so much better.
    1:26:27 Now, is that because my rumination is less? Is it because I have maybe like someone taking a
    1:26:31 Munjaro or something? Less compulsive behavior across the board. So I’m not drinking as much
    1:26:39 caffeine as like a fixation? Maybe. I don’t know. But I did sleep much, much better. And I mean,
    1:26:46 the quality of life difference before and after was hard to overstate. I mean, it’s really, really
    1:26:54 incredible. I will say this time around, just like the first round of five days, if you were to ask me
    1:26:59 right now, what difference has it made, I would say it hasn’t made a fucking one iota of difference.
    1:27:05 I mean, I happen to be in the middle of a bunch of very stressful things related to family health
    1:27:12 emergencies and various other kind of time-sensitive situations that I think would contribute to almost
    1:27:20 anyone feeling quite anxious. But I am patient this time around because there was the delayed onset.
    1:27:27 If it takes two weeks, it takes two weeks. So I’m just going to cross my fingers, not drink. That’s a
    1:27:33 big part of the not drinking also was preparing for that. And then afterwards, wanting to ensure that
    1:27:39 I’m giving my brain the best chance possible to adapt in the way that I want it to adapt.
    1:27:47 So leaving out as many neurotoxins as possible seems like a good standard operating procedure,
    1:27:53 at least for the next little while. And we’ll see, man. Fingers crossed. But I remain very,
    1:27:59 very bullish on this technology. I really feel like for people who fit criteria that would exclude
    1:28:04 them from psychedelic-assisted therapies, let’s say people with a history of schizophrenia or family
    1:28:09 history of schizophrenia or bipolar disorder, this treatment could be very, very interesting in addition
    1:28:14 to especially combining it with some type of metabolic psychiatry, which I had Chris Palmer from
    1:28:19 Harvard on to talk about a while back, use of whether it’s a ketogenic diet, exogenous ketones,
    1:28:23 maybe some combination. I think there’s a lot of promise. I think there’s a lot of promise.
    1:28:24 That’s awesome.
    1:28:29 That’s where the foundation is going to be spending more time also in addition to the psychedelic stuff.
    1:28:35 I’m curious when you think about how these are obviously very expensive treatments and you can’t
    1:28:39 find them in every city. Are you seeing any application of this technology at the consumer level
    1:28:44 that you have tried or you’ve heard good things about? I know it’s not the same, but Matt Walker,
    1:28:50 you’ve had him on your podcast, sleep scientist that ran the Berkeley Sleep Lab. He had a device
    1:28:56 called Somni, which I haven’t tried, which does transcranial electric stimulation 15 minutes before
    1:29:00 you go to bed. It’s supposed to increase your deep sleep. So he’s involved in that product. So I’m
    1:29:06 seeing more of these consumer brain stimulation devices pop up in the market. Anything worth playing
    1:29:11 with here? Or is it just not that just like all kind of not proven out yet?
    1:29:16 Not ready for prime time. Yeah. I can’t speak to Somni. Definitely people, if they’re interested in
    1:29:21 unpacking sleep. I mean, why we sleep, I believe is the title of Matt’s book.
    1:29:22 It’ll scare the shit out of you.
    1:29:27 It’ll scare the shit out of you in, I think, a productive way. And then he and I spoke on the
    1:29:34 podcast about things he might add to that or modify, update, et cetera. The consumer grade,
    1:29:40 it’s timely that you should ask me that. So right before recording this podcast, I actually had an
    1:29:46 investor deck presentation with a company that is working on something. So you and I should talk about
    1:29:51 that separately. I think it’s very interesting. As a category, it is incredibly hard to make work,
    1:29:59 both as a technology, so just scientifically, to show compelling cause and effect, I think,
    1:30:06 is very difficult in this category. And from a business perspective, there are a number of
    1:30:11 different reasons that it can be very, very challenging. But I do think there might be
    1:30:17 some interesting tools on the horizon. What I will say is, as a general rule of thumb,
    1:30:23 I can’t speak to Somni and Matt Walker is a credible scientist, so let’s exclude Somni from what I’m
    1:30:32 going to say. But almost every at-home brain stimulation device, or let’s just for simplicity
    1:30:39 sake, call it brain stimulation device, I’ve seen is at best a scam and at worst could do a fair amount
    1:30:45 of damage. These tools, if they’re used incorrectly, TMS, let’s just say, transcranial magnetic stimulation,
    1:30:50 if used incorrectly, can actually worsen. So exacerbate the conditions that you’re trying
    1:30:56 to treat. You see people online, you see people on YouTube or on Reddit who are just going to-
    1:30:58 Oh, with burn marks and shit too. Like they get burns.
    1:31:05 Just DIYing this stuff. I would strongly advise against that. The brain is really, really,
    1:31:11 really sensitive. You don’t want to fuck with it without some real bona fide creds behind the device
    1:31:17 and instructions. So I would encourage people to, as a general rule, steer clear of anything that is
    1:31:23 being sold direct to consumer. I’m sure there are some exceptions, but I would say for the most part,
    1:31:30 this is not across the board, but for the most part, you’re dealing with fly-by-night operations,
    1:31:37 and you should not trust the integrity of your brain to these devices. I’m sure there are exceptions,
    1:31:41 but just as a general rule, I would say that. Separately, I would say that, for instance,
    1:31:47 the therapy that I just paid for is very expensive because insurance doesn’t currently cover accelerated
    1:31:53 TMS, or at least I’m not aware of insurance that will cover accelerated TMS. But I was texting with a
    1:32:01 friend of mine who is seeing very good results for her PTSD, and it gets sort of comorbid with
    1:32:06 depression and other things. So it’s hard to untangle all of that. But she is doing TMS conventionally,
    1:32:13 which is less frequent, and her insurance is covering it. So I would say I’m optimistic that
    1:32:18 there is a future where insurance, at least some insurance carriers, will cover accelerated TMS,
    1:32:27 particularly when the, hopefully, cost-benefit is really made incredibly clear through patient
    1:32:33 results because some of the stuff you see is incredible, right? Like 70% plus remission of
    1:32:41 treatment-resistant depression after a week of treatment. These are the types of results that
    1:32:46 rival or exceed some of these psychedelic-assisted therapies. And when we’re talking about these
    1:32:52 intractable or very difficult to treat psychiatric conditions, these outcomes are really, really
    1:32:59 notable. The data sets are super small for a lot of the applications of accelerated TMS, but I’m
    1:33:06 supporting that through the foundation scientifically because I do feel like a lot of the issues we’re
    1:33:16 facing, we’re facing because of effectively modern civilization. And I don’t foresee it getting any
    1:33:22 easier. So I do think it’s important to try to support these technologies and interventions
    1:33:30 so that hopefully they can reach some level of scale. And I’m skeptical that taking people for a six-hour
    1:33:37 ride on a mind-bending psychedelic that takes them to the 17th dimension is scalable. I’m not even
    1:33:44 convinced that it’s a good idea to do that with incredibly large numbers of patients. So that’s yet another
    1:33:48 layer of why I am really supporting some of these other technologies.
    1:33:58 It’s super exciting. I think we’re about to enter into a golden age of tech meets life sciences and see a whole slew of
    1:34:04 different compounds and therapeutics that are just going to change the way that we live over the next five years. I didn’t tell
    1:34:12 you this, but I did my whole genome sequencing. So not the 23andMe, but did the whole thing. You spend, you know, I think it’s about $700 now to get your full genome done.
    1:34:15 It’s incredible how cheap it’s become, huh? Isn’t that nuts?
    1:34:18 Yeah. Compared to back in the day.
    1:34:22 Yeah. Back in the day was insane, right? It was like $20,000 or more or something just a few years ago.
    1:34:23 Oh, I mean.
    1:34:29 That was even if it was available, if you could find it. Yeah. Right. Because it was like really hard to even get someone to do it.
    1:34:44 But anyway, long story short, I have had the most stubborn homocysteine, which is a biomarker that it’s not known to be causal, but it is oftentimes correlated with many different types of cancers and mainly heart disease.
    1:34:51 And I have not, even with multiple physicians helping me out, I’ve never been able to get it back to healthy levels.
    1:35:06 So I took my whole genome, dumped it into AI, and we worked out a playbook together on where we could find methyl doters to, and which methylated B vitamins I could give to help fix the broken cycle.
    1:35:13 Because I have the MTHFR genetic mutation. It’s a very fancy way of saying one biomarker completely jacked up.
    1:35:17 My dad died of heart disease. I don’t want to have heart disease. How can we fix this shit? Right?
    1:35:22 So we worked through a way for me to supplement and start adding on supplements.
    1:35:31 I’m eight weeks in, and for the first time, my homocysteine is at normal levels after many years of trying to figure this out.
    1:35:38 And I was working through this process in tandem with my AI, which was crazy.
    1:35:46 And it ended up being NAC was the thing that we had to add to the mix as a methyl donor to get it to work and hack around my MTHFR mutation.
    1:35:55 Do you think any of that change in homocysteine could be a response to the cessation of drinking in the last, whatever it is, 27 days?
    1:35:59 I’ve done drinking bouts of not drinking before and tested and still completely elevated.
    1:36:01 So it had nothing to do with drinking.
    1:36:15 I thought the same thing, but yeah, this is because the only thing I changed that I’ve added on now is we slowly started adding on B, methylated B vitamins, but it was the NAC that was the methyl donor that got me over the hurdle here and dropped it down dramatically.
    1:36:18 So I’m way in the healthy zone now, which is nuts.
    1:36:20 My physician is like, what the hell did you do?
    1:36:22 And I’m like, talking to AI.
    1:36:25 But I’m just saying this is one of many things.
    1:36:37 We’ll have an announcement next time we do a podcast together where I just put 15 million in to a protein, this novel protein coming out of UCSF that is doing wonders around dementia and Alzheimer’s.
    1:36:40 I did this via True Ventures where I’m a partner over there.
    1:36:45 So I joined the board of this company and we’ve got some really interesting data coming out of that.
    1:36:49 It’s just a very fun time to be alive at the intersection of AI and life sciences.
    1:36:51 Yeah, it is.
    1:37:02 And just for reference, so Craig Venter back in the day, I always fuck up that name because I want to throw an extra N in there, but he of Venter, Craig Venter.
    1:37:12 So his personal genome sequencing, that was in 2007, and people can do more homework on this, but that cost $10 million, estimated to have cost $10 million.
    1:37:13 Wow.
    1:37:21 And you just look at where we are now, and you can imagine moving forward.
    1:37:32 And actually, this ties into my visit to the UAE and to Abu Dhabi specifically, because what they can do and what they are doing with AI absolutely blew my mind.
    1:37:39 I mean, they have, number one, I think it’s 70% of government services are administered through an app on smartphones.
    1:37:43 And there are AI assistants that people interact with.
    1:37:51 So for instance, if you’re driving, you want to report a pothole, you just take a photograph of it, it geotags it, deals with it, gets it to the right agency, and then off you go.
    1:38:09 And I suppose looking kind of down the pike also with genomics, I think they’re going to be a global leader in genomics because of just how much data they have, not only from a full genome perspective, but from a behavioral perspective and centralized electronic medical record perspective.
    1:38:18 Actually, very, very interested to see what they do specifically with life sciences and AI, because this intersection is going to be so fertile.
    1:38:21 I mean, it’s just unreal.
    1:38:24 If you look at AlphaFold and what AlphaFold has done.
    1:38:24 Yes.
    1:38:26 The new AlphaFold is amazing.
    1:38:31 I mean, we’re looking at eclipsing decades of human work in incredibly short periods of time.
    1:38:34 Have you done your full genome yet, Tim?
    1:38:39 I did my full genome a million years ago with a startup that effectively went out of business.
    1:38:42 So I should probably do it again just to boot that back up.
    1:38:47 I did delete all my data on 23andMe because I was panicked that they would get bought by someone.
    1:38:48 Which they did.
    1:38:48 Just got announced.
    1:38:49 Yeah.
    1:38:52 So I was able to delete mine just in the nick of time.
    1:39:01 But I saw a demo, this was years ago, of a company taking genome data and with a sufficiently large data set,
    1:39:09 creating basically like a suspect sketch of the person’s face based on their genome data.
    1:39:15 Like if they have photographs from multiple angles of these people, because this is what one of these companies was doing,
    1:39:19 And they have the full genome sequenced.
    1:39:20 And who knows?
    1:39:22 Maybe this is science fiction.
    1:39:23 They were peddling something in the future.
    1:39:33 But I guess what I’m saying is, I don’t think you can anonymize your genetic data in the way that we would hope to be able to anonymize it.
    1:39:34 Do you care though?
    1:39:35 Do I care?
    1:39:37 Are they really going to clone me?
    1:39:38 Are they going to clone you?
    1:39:42 I mean, they might make your Peloton seat fit better, like if they have the full picture.
    1:39:46 But outside of that, you know, like what are they going to do with it?
    1:39:51 Well, I mean, I run more on the hypervigilant side than you do, right?
    1:39:52 Yeah, I know you do.
    1:39:57 I would say for me, it’s not a question of why do you care?
    1:40:02 It’s a question of like, what are the reasons to not have a tighter hold on it?
    1:40:05 And if there are secure ways to share it, I’m all for it.
    1:40:11 But for instance, I mean, the 23andMe thing, I’m not the only person who deleted their data for sure, right?
    1:40:15 And I suppose my feeling is we don’t know what we don’t know.
    1:40:17 I don’t know how this data might be used.
    1:40:18 I really have no idea.
    1:40:23 So I would prefer to have as much control of it as possible.
    1:40:31 And also way back in 2010, when I was writing the 4-Hour Body, I guess it came out in 2010.
    1:40:32 So I was writing it prior to that.
    1:40:44 And I’m not sure if this conversation happened shortly thereafter, but it was with a very credible scientist who is at NASA at the time, working on all sorts of advanced physics and chemistry and so on.
    1:40:55 And he was commenting on the fact that it was very foolish for a very well-known billionaire at the time to release their full genome data.
    1:41:07 And he said, because if you wanted to develop a customized biological weapon to, say, walk up to that person in a crowd and blow a powder into their face at TED or wherever, he’s like, you could do that very, very easily.
    1:41:11 He’s like, it’s actually not hard to design something like that.
    1:41:12 So I was like, well…
    1:41:13 Okay, now you’re freaking me out.
    1:41:15 That is…
    1:41:21 And I also don’t have the technical chops to call bullshit on something like that.
    1:41:22 But it didn’t seem…
    1:41:24 This guy didn’t have a tinfoil hat.
    1:41:24 He had a real job.
    1:41:26 He was producing really good work.
    1:41:27 He was published.
    1:41:31 And that conversation stuck with me.
    1:41:32 That was around 2010.
    1:41:34 Think about this.
    1:41:44 If I have the resources and the power to build a custom gene-killing Tim Ferriss powder agent, I’m pretty sure I can hire someone just to walk up and shoot you.
    1:41:46 You have the resources.
    1:41:51 Like, you really don’t need to go that far to take somebody out with a custom, like…
    1:41:52 Or, you know what?
    1:41:57 The phlebotomist that leaves your house, I can just, like, pay them for a little dip of your juice and, like, go get it tested, right?
    1:41:59 There are ways to do that.
    1:42:06 I mean, but I guess what I’m saying is within 12 months, I mean, we’re going to have LLMs that are capable…
    1:42:14 I mean, hopefully they have the safeguards in place of enabling your average Joe or Jane to create biological weapons from household items, right?
    1:42:22 So, I’m just saying I’d prefer not to tempt fate as a public figure by keeping the reins too loose on that stuff.
    1:42:24 Do you remember that LifeLock guy?
    1:42:28 Remember that company LifeLock that he put his social security number on, like, a thing?
    1:42:30 And he’s like, I’m totally secure.
    1:42:32 And then he got all hacked and everything.
    1:42:33 Yeah.
    1:42:35 Because I did and he’s stolen and all this shit, you know?
    1:42:36 Yeah.
    1:42:37 It was amazing.
    1:42:50 And I will also say that something happened to me a couple weeks ago that is, like, the flip side of the Cambrian explosion of discovery with the intersection of healthcare and AI.
    1:43:04 And I’m not sure how humans cope with this, but in a sort of post-fact world where what you don’t touch and see with your own eyes in person is going to be a huge question mark.
    1:43:12 And the reason I say that is, a few weeks ago, I started getting all of these DMs and texts and so on saying, hey, is this you?
    1:43:14 I was like, hey, is what me?
    1:43:24 And I clicked through and there was a video of me saying, sign up for X, Y, or Z and I’ll tell you the three stocks that are underpriced right now that’ll make you rich.
    1:43:25 Basically, something like that.
    1:43:27 And it was a video.
    1:43:28 Your side hustle.
    1:43:30 My side hustle, yeah.
    1:43:36 And the video, I will say, was like 90% indistinguishable from me.
    1:43:42 The background, clothing, facial hair, everything was dialed.
    1:43:48 There were just a couple of max headroom movements for people who get the reference, like a couple of little glitches that raised questions.
    1:43:50 But in 12 months, that’s not going to be there.
    1:44:01 And I’m not sure, for instance, from a societal perspective, or let’s just say from a personal perspective, like, how will people know what is real Kevin versus fake Kevin?
    1:44:06 Do you have to train your whole audience to use private, understand private and public keys?
    1:44:07 Like, what do you actually do?
    1:44:12 Dude, this is top of mind for me right now in a way that you would never believe.
    1:44:12 Yes.
    1:44:15 I mean, I’m working on this exact problem.
    1:44:25 So, Alexis, the co-founder of Reddit, and I, you know, we mentioned this, we bought Digback, and we’re going to build a social platform for people to converse about a variety of different topics.
    1:44:40 And top of mind is that in an agentic world where AI agents can be spun up for pennies because the cost is going to zero, and they can have conversations with you, they can convince you of things, they can do all these different, both good and bad things.
    1:44:42 How are you going to know what’s real?
    1:44:57 Just as a test, what I did recently is I took a model, I picked a pair of $6 headphones on Amazon, and I got all the details about the Amazon, and I said, sell this to me as if they will out-compete and outperform a $500 pair of headphones.
    1:45:08 And it wrote this really detailed report about the craftsmanship and, like, how they were able to get this in for only $5, and it was super compelling and convincing.
    1:45:11 And I was like, it’s game over.
    1:45:15 Anything we read online can no longer be trusted, right?
    1:45:28 And so there is a handful of people right now working on this exact problem, and we’re trying to figure out how we can know both who – guarantee that there’s a human on the other end of the keyboard, number one.
    1:45:40 And number two, when you go out and you talk about something with authority, how can we have and prove that you actually have wisdom or authority that passes through to what you’re talking about?
    1:45:50 So, for example, I don’t want to get too geeky, but for example, and to your point about this needs to be something average consumers can understand versus private and public keys and everything else.
    1:45:54 But, like, you know, I’ve owned an Oura Ring for, you know, let’s call it five years now.
    1:45:58 Now, I could go on any forum online and say, hey, I love my Oura Ring.
    1:45:59 I’ve owned it for five years.
    1:46:05 Now, that could be an LLM that’s providing you complete bullshit, or it can be actually someone that’s owned an Oura Ring for five years.
    1:46:08 There are technologies out there.
    1:46:09 They’re really geeky.
    1:46:27 They’re called ZK proofs that can go out and they can work with service providers and say, we can guarantee with an algorithm and create a proof that this person is doing and saying what they’re claiming to say, which is that I’ve actually had a paying subscription for the last five years, right?
    1:46:30 And we’re going to need to have these proofs.
    1:46:38 Like, kind of a cheap way of thinking this is, like, sometimes you see these, like, trust pilot scores or whatever, or the Better Business Bureau scores.
    1:46:41 Or there’s going to need to be that around everything that we talk about online.
    1:46:57 So, including a Tim Ferriss’ verifiable checkbox that when I click on it, it will say, this was produced, created, published, and proven that it came directly from Tim Ferriss’ lips and not some AI-generated world.
    1:46:58 That has to exist.
    1:47:00 Otherwise, everything is lost online.
    1:47:01 Yeah.
    1:47:05 Well, keep up the hard work, folks working on that problem.
    1:47:12 I literally was, I was spent a half day over at World, which is Sam Altman’s other startup around proving humanness.
    1:47:15 And the way they do it is they actually scan your eyeball.
    1:47:23 And I had my eyeball scanned, and, you know, now I have an ID, a world ID, that is proof that I am that human.
    1:47:24 They don’t own that.
    1:47:25 They don’t have a copy of that.
    1:47:27 It lives on my device.
    1:47:32 And it’s sharded and kept separate, so it only can be reconstructed by me.
    1:47:40 But we’re entering into this really weird time where there is a trade-off between privacy and proving that it’s me.
    1:47:43 And, ah, it’s going to be messy for a few years.
    1:47:45 For a few years, yeah.
    1:47:47 It’s going to be messy for a few hundred years.
    1:47:49 It’s bad.
    1:47:51 Sounds like Minority Report, the eye scans.
    1:47:52 Yeah.
    1:47:57 I’ve got a buddy right now that is a hardcore technologist that looks at these things and studies these things.
    1:48:09 And he claims right now he believes that 30% of the internet’s traffic, whether it be people writing back to you on Twitter or, you know, any of these social networks, he thinks it’s all bots at this point.
    1:48:17 And he has proof of some of them that will friend you up, create long-term relationships with you only to convince you of that one thing that they were trying to do.
    1:48:20 And they spent six months building up rapport with you.
    1:48:22 And it’s all BS, dude.
    1:48:23 It’s all for pennies.
    1:48:23 Oh, God.
    1:48:24 It’s crazy.
    1:48:27 Have you seen a great movie, Ex Machina?
    1:48:28 Oh, of course.
    1:48:29 Fantastic movie.
    1:48:29 Oh, my.
    1:48:30 So good.
    1:48:31 So scary.
    1:48:33 We got to go revisit that.
    1:48:34 We also need to watch her again.
    1:48:36 You know, I haven’t watched her.
    1:48:37 Like, that’d be another one to watch again.
    1:48:48 I mean, watching her, I remember watching that and feeling like it was further off than it actually is right now.
    1:48:51 I’m just realizing, like, it’s basically here.
    1:48:52 Right.
    1:48:53 It’s basically right now.
    1:48:54 Yeah.
    1:49:08 Did you see that lawsuit that basically there was a bunch of guys that got together and did this lawsuit against OnlyFans saying that they were, they sued the platform because they found out that they were just talking to bots and not the actual models themselves.
    1:49:09 Did you see this?
    1:49:09 No.
    1:49:13 So they’re suing these creators.
    1:49:15 How much are you going to make from that, Kevin?
    1:49:15 27 bucks?
    1:49:17 But yeah, exactly.
    1:49:19 Well, here’s the best part.
    1:49:22 The number one upvoted comment on that was like, you were talking to models.
    1:49:24 You were just talking to large language models.
    1:49:25 Like, it’s so true.
    1:49:29 Oh, man.
    1:49:30 Yeah.
    1:49:32 Well, here goes nothing, right?
    1:49:35 This is like the click, click, click going up on the roller coaster.
    1:49:37 And it’s like, here we go.
    1:49:51 And it’s, yeah, I came back from my travels realizing like, wow, I really think it will behoove me to just take a few weeks to a month and do a very deep dive on what I can do with these models.
    1:50:04 Because a lot of what I saw traveling and just how prescient and invested and advanced certain places are, like Abu Dhabi, as an example, I was like, holy shit.
    1:50:08 From a geopolitical perspective, this is going to be the haves and the have-nots, right?
    1:50:09 Yeah.
    1:50:13 And it’s like, okay, I guess I’ll keep brushing up on my archery skills.
    1:50:17 That’s why I need the elbow surgery sooner rather than later.
    1:50:26 Well, real quick before we wrap, dude, let’s touch on the meditation thing because that is like in the I need more of, which is getting off the computer and actually disconnecting.
    1:50:27 You want to talk about your experience?
    1:50:28 Let’s talk about it.
    1:50:34 Let me give a quick update before we do that, like a quick commercial break, which is this guy.
    1:50:37 So you remember this guy, Coyote, the game we talked about?
    1:50:41 It hadn’t launched last time we were talking, or maybe it had just launched.
    1:50:49 Now, so this game, Coyote, which is kind of like rock, paper, scissors on steroids in a group dynamic where you can help or sabotage other players.
    1:50:56 The game has become one of the top-selling games at Walmart, where it is exclusively for a couple months.
    1:50:59 It’s been one of the absolute top sellers.
    1:51:10 It has produced two or three of the videos of gameplay, have become the most popular videos of all time from Exploding Kittens, which is the company I partnered with.
    1:51:11 Oh my God, that’s amazing.
    1:51:14 I mean, tens of millions of views of gameplay.
    1:51:18 So it’s all to say, like, it’s going super, super well.
    1:51:22 And there’s a lot more that I’m going to explore with this over the next couple months.
    1:51:33 But so far, including people with younger kids, they’ve modified the rules a little bit, but you can, I have friends who played, I mean, Hutchins, our friend, Chris Hutchins played with his like four or five-year-old, I want to say.
    1:51:37 He sent me a testimonial video from her, not for public use, but she is a big fan.
    1:51:39 So you can play with younger kids.
    1:51:43 And I would just say, couldn’t be happier with how it’s turned out.
    1:51:51 So many thanks to Alon Lee and the whole Exploding Kittens team for going on this two-year journey of working on this thing together.
    1:51:57 So if people want to check that out, tim.blog.com slash coyote, and you can find the game at pretty much any Walmart or order it online.
    1:51:58 Easy to find.
    1:51:59 That’s awesome.
    1:52:03 Dude, and thanks for giving it out to everyone that came out to the live Dignation at South by.
    1:52:04 That was awesome for you to do.
    1:52:07 Yeah, those are the first people to ever get their hands on one.
    1:52:08 My pleasure.
    1:52:11 Okay, Zen, getting offline.
    1:52:12 Yes.
    1:52:13 You want to kick us off?
    1:52:14 Tell us what it looked like.
    1:52:15 What was the format?
    1:52:25 If you do a classic Zen retreat, at least in this lineage of Zen called Sambo Zen, which is the lineage that Henry Schuchman teaches, you’re in for it.
    1:52:37 You’re in for a little bit of an ass kicking in that you get up at the crack of dawn, and you sit, and then you sit some more, and you do a tiny little walk, and then you sit some more, and then you have some mush in a bowl, and then you sit some more.
    1:52:39 And you do that until about 8 p.m.
    1:52:43 And then you do it all over again, completely silent for five to seven days.
    1:52:46 I’ve done a couple of these five and seven dayers.
    1:52:47 They’re no joke.
    1:52:52 They’re meant to be kind of slightly demoralizing slash brutal.
    1:52:57 They’re truly designed to break you down in a good way.
    1:53:00 Break down the ego, break down your willingness to live.
    1:53:03 They’re pretty hardcore.
    1:53:06 But you’re working on Zen koans.
    1:53:07 So you’re trying to crack a koan.
    1:53:12 Tim has a great interview with Henry Schuchman on his podcast to check out all about koans.
    1:53:14 But anyway, long story short, this was not that.
    1:53:30 We said, hey, if we get together a small group of people, we can talk at night, have some dinners, really intimate, call it like seven, eight people, small, and get Henry and Valerie, which are both Zen masters, to come in and kind of instruct us during the day.
    1:53:32 No early call times.
    1:53:33 I think we got there around nine-ish.
    1:53:35 That’s perfect.
    1:53:36 Which is perfect.
    1:53:44 You know, I got that morning coffee and ahead of time and had, you know, a great lunch and then afternoon sit and then we all went to a dinner at night.
    1:53:47 So did that for what was three days and it was fantastic.
    1:53:49 I loved it, but I’d love to hear what you got out of it.
    1:53:51 I got a lot out of it.
    1:54:01 And I think one upfront benefit was it was like a very warm bath re-entry to meditation retreat.
    1:54:03 You had a tough go at your first one, right?
    1:54:17 For people who want to deep dive into what happened in my first extended Vipassana silent retreat, which I made a lot harder by fasting for a very extended period of time and then also adding microdosing, neither of which I recommend if it’s your maiden voyage.
    1:54:30 They can listen to my interview with Willoughby B. Britton, B-R-I-T-T-O-N, on some of the occasional adverse events with meditation, which are very, very similar to those of psychedelics, actually.
    1:54:32 So if you want to check that out, you can check that out.
    1:54:37 I also did a conversation with Dan Harris of 10% Happier where we got into this in some length.
    1:54:51 Getting back on the horse and doing it in this way was very much a form of recovery for me, right?
    1:55:06 Getting back to a point where I feel like there are forms of meditation I can engage with, specifically extended meditation, that don’t necessarily run the risk of the types of issues that I ran into in my first salad retreat.
    1:55:18 Which, by the way, I’ve spent, let’s just say, a week in various jungles or mountains fasting before by myself, and the same types of issues crop up.
    1:55:19 Your mind really gets going.
    1:55:27 I think the fasting actually is the main culprit with increasing the intensity as much as it did, not the microdosing, but I’m sure they acted together.
    1:55:43 This particular format, and I think the type of meditation with a mixture of silence and intermittent guidance from Henry, was not only just a less strained, less risky way to go about it.
    1:55:56 I actually felt like it was very, very productive, and I know Henry and Valerie both commented on how it seemed that people made a lot of progress in a very short period of time in this smaller group.
    1:56:01 It could have been a function of the smaller group, because if you have 40 people, there’s always going to be somebody coughing or farting or fidgeting or whatever.
    1:56:08 In a smaller group, everyone’s on best behavior, and we’re also in a small group that was taking it very seriously.
    1:56:13 But much like with anything else, density of practice matters.
    1:56:22 And when you are sitting once a day, like I meditated earlier this morning, using the Way app, which we’re both involved with, that involves Henry.
    1:56:25 I sat this morning, I’ll sit again later today.
    1:56:33 But when you’re doing a few hours a day, you’re able to say to yourself, okay, in the next sit, I want to focus on this particular aspect.
    1:56:46 And then if you have a very uncomfortable meditation session, or you’re just thinking about popcorn and cats the whole time, or something stupid, and you’re like, ah, fuck, I kind of failed that meditation.
    1:56:50 You have another at-bat five minutes later, right?
    1:57:01 And psychologically, you can develop a certain level of not just confidence, but also momentum that you can take back into your daily less intense practice.
    1:57:05 So I found it really, really beneficial.
    1:57:09 So thank you for putting so much time and energy into helping organize that.
    1:57:11 And, you know, the group makes the difference.
    1:57:14 This was just an outstanding group, very different perspectives.
    1:57:19 Some people had never really meditated before, certainly never done meditation retreats.
    1:57:23 For others like me, sort of intrepid people dipping their toe back in.
    1:57:28 And I found it incredibly rewarding, and I would do it again, for sure.
    1:57:30 That’s awesome.
    1:57:43 Yeah, I had never done something with Henry that involved actually talking during the meditation, because it was always like, you get to sit with him in private interview once a day when you’re doing a silent retreat.
    1:57:51 So you go back into a room, and then you get, you know, five minutes to talk about, were there any hurdles or obstacles that came up, and how might we address these?
    1:57:53 That’s typically how you do it in Zen style.
    1:57:58 So to address those at length in real time was awesome.
    1:58:02 So, yeah, I mean, highly recommend trying to pick up a practice.
    1:58:05 It is challenging for monkey minds like myself.
    1:58:11 And, you know, after a few years, I’m just now starting to find my way.
    1:58:17 I mean, ever since then, Tim, I’ve been doing close to pretty much 50 minutes a day since we got back from now, which has been fantastic.
    1:58:19 It’s still a challenge.
    1:58:25 You know, there’ll be days where your mind just goes off the rails, and you say, hey, that was today, so it goes.
    1:58:27 You know, you can’t beat yourself up, I think, at the end of the day.
    1:58:30 Yeah, I was busy with really good seafood.
    1:58:32 Didn’t do as much meditating as I would like.
    1:58:32 Yeah, really good seafood.
    1:58:47 But I will give a shameless plug because the reason I got involved with The Way with Henry, this app that he has, is because most people are not going to have access to Henry directly in person.
    1:58:47 Right?
    1:58:49 That’s just not going to be feasible.
    1:58:52 But, I mean, look, I can call Henry.
    1:58:53 I can text Henry.
    1:58:58 And 99% of the time, I just use the app, which should tell you something.
    1:59:03 So, if you go to thewayapp.com slash Tim, you can get 30 free sessions.
    1:59:07 And I’m pretty sure you don’t need to, at least in the beginning, you didn’t need to use your credit card.
    1:59:14 So, you’re not in this, it’s not exactly a bait and switch, but this like boiling frog scenario is my understanding.
    1:59:16 Last time I checked, still didn’t require a credit card.
    1:59:19 So, 30 free sessions, you can try it out, thewayapp.com slash Tim.
    1:59:22 And I will literally be doing that in another, like, two hours.
    1:59:23 I’ll be doing another session.
    1:59:26 Kev Kev, anything else you’d like to add?
    1:59:28 No, I think that was great.
    1:59:34 People should know we did not plan to have that be a sponsor or anything like that for The Way.
    1:59:38 I know you have to say all that stuff, but also it’s just a fucking awesome app.
    1:59:44 So, it’s like, that’s the nice thing about being able to pick your sponsors and pick people that you work with, you know?
    1:59:46 I love that about podcasting.
    1:59:50 You know, we started that Dignation podcast again with me and Alex, and I do that every three weeks now.
    1:59:52 And we have all these sponsors coming.
    1:59:55 And it is so nice to be able to say no.
    1:59:58 You know, you’re like, no, I don’t want to do that because I don’t believe it.
    2:00:01 So, it’s like awesome that you’re in that spot.
    2:00:03 But I will leave you with one last bit.
    2:00:04 Are we wrapping up?
    2:00:06 Because I have one last quote of the day.
    2:00:11 So, my quote for you all would be one that a friend of mine that gave up alcohol said to me.
    2:00:14 And I don’t believe this originated with him, but I thought it was a great one.
    2:00:21 Which is, I had my first drink for the same reason that I had my last.
    2:00:23 And that is to be a grown-up.
    2:00:24 It’s a good one.
    2:00:25 It’s a good one.
    2:00:27 It’s a good one.
    2:00:27 Yeah.
    2:00:28 Well, keep it up, KevKev.
    2:00:29 I’m impressed.
    2:00:31 I say that very sincerely.
    2:00:33 That’s a very long stretch.
    2:00:36 And it sounds like you’ve cleared a couple of hurdles.
    2:00:37 You have the phone a friend option.
    2:00:40 And I’m rooting for you, man.
    2:00:41 I’m definitely rooting for you.
    2:00:48 And having this conversation also reinforces that I think I’ll just continue with my current cadence.
    2:00:50 Which is like, okay, maybe once or twice a month.
    2:00:52 Special occasion only.
    2:00:58 And outside of that, just really don’t feel the need to do it.
    2:01:01 And also with everything else I’ve got going on, I recognize that.
    2:01:03 I’ll give you another quote for booze.
    2:01:08 And this was actually something that a dear friend said to me at one point.
    2:01:09 And he likes to drink.
    2:01:13 He said, drinking is borrowing happiness from tomorrow.
    2:01:19 If you’re coping at night in some respect with alcohol, it’s not a free lunch.
    2:01:20 You’re going to pay for it tomorrow.
    2:01:22 And that’s also true with recreational ketamine use.
    2:01:24 Don’t think that’s a get-out-of-jail-free card.
    2:01:26 So don’t fuck around with that.
    2:01:28 Kevin and I have talked about that ad nauseum before.
    2:01:30 So we can leave that alone.
    2:01:37 But for me, very inspiring to hear you talk about this stretch and everything that has improved.
    2:01:38 So I’m going to keep going.
    2:01:44 I got to say, the main thing for me, man, that was unexpected, without a doubt, is the mood boost.
    2:01:51 In the last week, I’ve noticed that I’m just – I never considered myself depressed or anything like that.
    2:01:53 I was a happy person, pretty good.
    2:01:58 But I don’t take things as personally, which is weird.
    2:02:03 For some reason, I’m just getting a little 10% lift in mood, which I’m loving.
    2:02:04 I’ll take it all day long.
    2:02:05 It’s great.
    2:02:07 So last quote, last quote.
    2:02:08 I got one more good one, too.
    2:02:09 I love good quotes.
    2:02:13 Discipline is the strongest form of self-love.
    2:02:19 It’s ignoring what you want right now for a promise of a better future.
    2:02:22 That’s along the same lines as your quote there.
    2:02:23 Yeah, I dig it.
    2:02:26 Was that from your last fortune cookie, or do you have a source for that?
    2:02:27 I don’t know where I found that one.
    2:02:29 Also, this one’s good, too.
    2:02:31 Courage isn’t the absence of fear.
    2:02:33 It’s the ability to take action despite it.
    2:02:36 Yeah, I’ve got some difficult conversations coming up this week.
    2:02:39 So that’s a good one to end on.
    2:02:40 Yeah, yeah.
    2:02:42 Talk for another time.
    2:02:43 Yeah, I know.
    2:02:44 Where is this going?
    2:02:44 All right, brother.
    2:02:45 Good seeing you as always.
    2:02:46 All right, man.
    2:02:47 Yeah.
    2:02:48 Yeah, same to you, brother.
    2:02:49 Also great to see you.
    2:02:50 And actually, no, it’s not what you think it is.
    2:02:53 It’s something else, but we’ll catch up offline.
    2:02:57 Not the premature ejaculation stuff.
    2:02:58 Okay, that’s good.
    2:03:00 I need to up my level of Trazodone.
    2:03:02 Yeah, no, it’s not that.
    2:03:05 And that’s an amazing place to end an episode.
    2:03:09 And for people who want links to everything we’ve discussed, we’ll link to the Accelerate
    2:03:13 TMAS, to Nolan Williams, to the books, to 3D2 Sounds, to all the stuff that Kevin mentioned,
    2:03:16 the Profi spray for your nasal gel needs.
    2:03:17 Espresso.
    2:03:20 My favorite Espresso machine.
    2:03:23 Yeah, we’ll link to Kevin’s favorite Espresso machine.
    2:03:26 You’ll be able to find that all at tim.blog slash podcast.
    2:03:32 And until next time, be a little kinder than is necessary, not only to others, but to yourself.
    2:03:33 Thanks for tuning in.
    2:03:35 Hey guys, this is Tim again.
    2:03:37 Just one more thing before you take off.
    2:03:39 And that is Five Bullet Friday.
    2:03:44 Would you enjoy getting a short email from me every Friday that provides a little fun before
    2:03:45 the weekend?
    2:03:50 Between one and a half and two million people subscribe to my free newsletter, my super short
    2:03:51 newsletter called Five Bullet Friday.
    2:03:53 Easy to sign up.
    2:03:53 Easy to cancel.
    2:03:59 It is basically a half page that I send out every Friday to share the coolest things I’ve
    2:04:02 found or discovered or have started exploring over that week.
    2:04:04 It’s kind of like my diary of cool things.
    2:04:10 It often includes articles I’m reading, books I’m reading, albums perhaps, gadgets, gizmos,
    2:04:15 all sorts of tech tricks and so on that get sent to me by my friends, including a lot of
    2:04:21 podcasts, guests and these strange esoteric things end up in my field and then I test
    2:04:23 them and then I share them with you.
    2:04:29 So if that sounds fun, again, it’s very short, a little tiny bite of goodness before you head
    2:04:31 off for the weekend, something to think about.
    2:04:36 If you’d like to try it out, just go to Tim.blog slash Friday, type that into your browser,
    2:04:41 Tim.blog slash Friday, drop in your email and you’ll get the very next one.
    2:04:42 Thanks for listening.
    2:04:49 If you ever use public Wi-Fi, say at a hotel or a coffee shop, which is where I often work,
    2:04:53 I’m doing it right now and as many of you, my listeners do, you’re likely sending data
    2:04:56 over an open network, meaning there’s no encryption at all.
    2:05:01 A great way to ensure that all of your data are encrypted and can’t be easily read by hackers
    2:05:05 or captured by websites is to use this episode’s sponsor, ExpressVPN.
    2:05:07 It is so simple.
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    2:05:41 By the way, this is true even if you’re at home, your ISP can snoop on all sorts of stuff.
    2:05:42 And I’ve seen that personally.
    2:05:44 It’s very, very spooky.
    2:05:44 Don’t like it.
    2:05:46 So, ExpressVPN.
    2:05:52 ExpressVPN is the number one rated VPN by CNET, The Verge, and tons of other tech reviewers.
    2:05:56 I’ve been using ExpressVPN for years and I love that it gives me that extra peace of mind.
    2:06:02 Knowing that no one else is looking over my shoulder or even if they’re trying to, it’s going to be very, very, very hard.
    2:06:07 And as a bonus, I’ve also used it many times to unblock content from around the world.
    2:06:15 If you’re traveling and there’s a particular media website, there’s a particular, say, version of Amazon or whatever that’s blocked or Netflix, whatever.
    2:06:21 With ExpressVPN, I can connect to servers outside the U.S. or inside the U.S., depending on what you want to do,
    2:06:25 easily gaining access to thousands of shows and movies I wouldn’t be able to see otherwise.
    2:06:27 That’s been true for stuff I’ve wanted to watch in Japan.
    2:06:33 It’s been true for stuff I’ve wanted to watch in the U.K., for instance, from the U.S. that I haven’t been able to access.
    2:06:35 It’s super, super, super powerful as a tool.
    2:06:40 So check it out. Go to expressvpn.com slash Tim.
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    2:06:53 That’s expressvpn, E-X-P-R-E-S-S-V-P-N dot com slash Tim for an extra four months for free.
    2:06:58 I don’t know about you guys, but I have seen a lot of crazy stuff in the last few weeks.
    2:07:04 I saw an AI-generated video, looks like a video, of an otter on a flight,
    2:07:09 tapping away on a keyboard, having a stewardess ask him if you would like a drink,
    2:07:10 and it goes on from there.
    2:07:16 And this was generated with AI, and it looks photorealistic, basically.
    2:07:20 I mean, it would have cost hundreds of thousands, millions of dollars to do in the past,
    2:07:23 taken forever, and now it’s, boom, snap of the fingers.
    2:07:24 It’s crazy.
    2:07:26 So AI is changing everything.
    2:07:26 We know that.
    2:07:30 It is also changing the way startups and small businesses operate.
    2:07:32 Things are going to get crazier.
    2:07:34 The rate of change is only going to get faster.
    2:07:39 And while a lot of good is going to come of that, it also means security and compliance.
    2:07:40 Headaches, for one thing.
    2:07:43 And that is where today’s sponsor, Vanta, comes in.
    2:07:47 I’d already heard a lot about them before they ever became a sponsor.
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    2:08:00 company, use Vanta to handle security compliance.
    2:08:01 Why would they do that?
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    Welcome to another wide-ranging “Random Show” episode I recorded with my close friend Kevin Rose (digg.com)! We cover dozens of topics: from the cutting edge of health tech to pro-tips for colonoscopies; AI; adventures in Japan and Taiwan seeking out perfect coffee and tea; tips for drinking less alcohol; powerful documentaries like 32 Sounds and books such as Awareness; the unexpected joys and therapeutic benefits of adult Lego; and much, much more.

    Sponsors:

    Vanta trusted compliance and security platform: https://vanta.com/tim ($1000 off)

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  • #811: 2x Olympic Archery Medalist Jake Kaminski — Behind-the-Scenes Stories of Coaching Tim, What Archery Teaches About High Performance, and Excellence Under Pressure

    AI transcript
    0:00:04 Hello, boys and girls, ladies and germs. This is Tim Ferriss. Welcome to another episode of
    0:00:08 The Tim Ferriss Show, where it is my job to deconstruct world-class performers, to tease
    0:00:14 out how they do what they do, the routines, the belief structures, the training programs that you
    0:00:17 can apply to your own life. And I say training programs because my guest today is one of the
    0:00:25 best teachers and trainers I have found in the last several years in any discipline whatsoever.
    0:00:31 His name is Jake Kaminsky. Jake Kaminsky is a two-time Olympic silver medalist in archery and a
    0:00:35 longtime member of the U.S. archery team with more than a decade of international competition
    0:00:44 experience. He is very well known for his technical precision. He is meticulous with gear and tuning,
    0:00:49 also with biomechanics, his deep knowledge of the sport. And with all of that, Jake helped lead the
    0:00:57 U.S. to team silver medals at both the 2012 London and 2016 Rio Olympic Games. Since retiring from
    0:01:01 Olympic competition, Jake has become a leading voice in the archery world through content creation,
    0:01:07 product innovation, and educational events. He runs a successful YouTube channel, which is kind of the
    0:01:13 de facto archery technical channel. People from all over the world have seen this over and over again. He is
    0:01:21 like the Taylor Swift meets, you name it, Brad Pitt of the archery world when I’ve gone to events with him
    0:01:27 because he was my coach and is my coach in archery. I had my first competition end of January. We’ll talk
    0:01:33 about that. So he, in addition to that, writes training guides and develops high-performance gear,
    0:01:40 which he manufactures in Austria. It is as precise as you expect Jake Kaminsky to be
    0:01:48 under the Kaminsky Archery brand. You can find him on YouTube, Jake Kaminsky at Jake Kaminsky Archery.
    0:01:56 Kaminsky is K-A-M-I-N-S-K-I. Website, jakekaminsky.com. And on Instagram and Facebook,
    0:02:01 Jake underscore Kaminsky on Instagram. Facebook, Kaminsky Jake. We’ll link to all that stuff,
    0:02:06 but really the big two are the YouTube channel, Jake Kaminsky Archery, and then the website,
    0:02:14 jakekaminsky.com. And we go all over the place in this conversation is really a close examination
    0:02:21 of real world learning because he and I had to work around and towards all sorts of things together.
    0:02:29 I’ll explain how I chose him, how I found him and much more in just a second after a few words from
    0:02:34 the people who make this podcast possible. Not to be a salty old dog, but then again,
    0:02:40 that’s what I am. But in the early 2000s, back in the day when I was running my own e-commerce business,
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    0:04:26 As many of you know, for the last few years, I’ve been sleeping on a midnight luxe mattress from today’s
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    0:04:37 been fantastic. Kind of over the top, to be honest. I mean, they frequently say it’s the best night
    0:04:41 of sleep they’ve had in ages. What kind of mattresses and what do you do? What’s the magic juju? It’s
    0:04:46 something they comment on without any prompting from me whatsoever. I also recently had a chance
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    0:06:06 Optimal, minimal.
    0:06:11 At this altitude, I can run flat out for a half mile before my hands start shaking.
    0:06:13 Can I ask you a personal question?
    0:06:15 Now would it seem like a perfect time?
    0:06:17 What if I did the opposite?
    0:06:20 I’m a cybernetic organism living tissue over a metal endoskeleton.
    0:06:24 Me, Tim, Ferris, so.
    0:06:30 Jake Kaminsky.
    0:06:32 Nice to see you, man.
    0:06:33 Yeah, nice to see you, too.
    0:06:38 So glad to be doing this. We’ve had, I was joking before we recorded, that we could just
    0:06:42 treat this like conversation 678, something like that. We’ve had a lot of conversations.
    0:06:43 Might be double that.
    0:06:46 It might be double that. It’s probably double that. If we count texts and the many, many
    0:06:51 thousands and then videos, it just goes on and on. So let’s give people some context.
    0:06:57 We’re going to do a deep dive into the world of archery. We’re going to do a deep dive into
    0:07:02 the world of high performance, which transcends archery. So if you think to yourself,
    0:07:06 archery, man, I’m not interested in flinging arrows, still listen, there’s going to be a lot
    0:07:13 here. And we’re also going to talk about your coaching and our experience, coach and student,
    0:07:20 and what we did with that, which I think is pretty special and fun to unpack. So we’re going to go in a
    0:07:26 lot of different rabbit holes, but let’s start for people who are not familiar with Olympic
    0:07:31 recurve. What does that mean? What is the sport?
    0:07:38 Sure. So the sport of Olympic archery, as I grew up, it was just called recurve because that was the
    0:07:42 discipline, but now it’s known as Olympic archery because there’s many different disciplines that have
    0:07:49 spun off from that kind of bow. But essentially what it is, is a sport of hyper precision. It’s just how
    0:07:54 good can you work with a machine, your bow to produce the exact same result every single time
    0:08:00 at an extreme distance. So when I grew up, we shot up to a hundred yards, which is easy to see. It’s
    0:08:05 end zone to end zone on a football field. But now the Olympic distance is 70 meters or 77 yards
    0:08:10 or 237 feet. So that’s, you know, about three quarters of the way down the football field.
    0:08:17 So we’re shooting an arrow that distance, the arrow reaches 12 to 13 feet in the air in an arcing
    0:08:23 trajectory to the target. No magnification, zero magnification, no rear sight, in fact. So you don’t
    0:08:28 even have something to align up in the back other than a string. You’re using a blurry string that is
    0:08:34 very imprecise in your reference. And for people who are trying to get an idea of what it means to
    0:08:43 perform at a very high level, the center of the target. How large is that? And what does that mean
    0:08:51 for the amount of motion that is permissible at the arrow point? The 10 ring, the maximum scoring
    0:08:57 ring is a 12.2 centimeters or about the size of a CD. You have to not only take into consideration
    0:09:03 your alignment with that arrow and that bow, but also you have wind. So there’s a lot of factors.
    0:09:09 Or precipitation or yeah, anything, anything but lightning. And to hit that 10 ring, that 12.2
    0:09:17 centimeter diameter ring, it is the margin of error to hit that repeatedly is the diameter of a extra
    0:09:22 fine ball in an extra fine ballpoint pen. So just to put this in perspective, if you’re not watching the
    0:09:28 video, you’ll still get it. But if you’re watching the video, all right. So you’re trying to hit a CD.
    0:09:36 For those of you remember CDs, it would be like the type of dish you might have under a cup of coffee,
    0:09:43 maybe something like that. It’s small. And then the amount of variance at the arrow tip
    0:09:52 that will allow you to hit that consistently is smaller than the point of this pen, not the pen,
    0:09:58 the diameter of the pen, the actual rolling point in a ballpoint. Correct. It’s insane. Correct. And now
    0:10:03 how often or how many arrows do you have to do that for it? It’s because it’s not just one. It’s more
    0:10:09 than that. We shoot for a ranking round to seat us in our brackets for the Olympic games. We shoot 72
    0:10:16 arrows. Your average, like really high score, you’re hitting that 10 ring probably 40 plus times out of 72
    0:10:22 times. Yeah. So it’s insane. That’s the level. I’ll give one more bit of trivia that I did not know
    0:10:29 until we were literally just walking down this hallway, which is that you have also hit the 10
    0:10:36 ring from three quarters of a football field away while standing on an indo board. Yeah. For people
    0:10:41 who don’t know what that is, it’s like a balance board. Imagine a skateboard deck that you could stand
    0:10:47 on and there’s basically a huge rolling pin underneath it and you place it on the pin and
    0:10:51 then you have to balance as you wobble. And if you see someone try this for the first time,
    0:10:57 it’s disastrous and comical. And so to be able to stand on that and hit the 10 ring, you guys can put
    0:11:06 the math together. It’s just, it is just an extra planetary accomplishment. It’s wild. So let’s back up
    0:11:15 and share some context on how we first connected. So the world of archery is, I’m not going to say
    0:11:22 it’s opaque because it’s not opaque, but it can be difficult to navigate. And when I was first trying
    0:11:29 to find potential coaches, and I can come back to why I was doing that, I went where? I went online,
    0:11:36 I went to YouTube. But one of the challenges, as most people recognize, is that let’s just say for
    0:11:41 trick shooters, and there’s some amazing trick shooters, which is not to discount that as a
    0:11:48 discipline, but people can take a thousand attempts and then show their best outcome.
    0:11:53 And we were talking about this earlier, but when they actually go to retrieve their arrow,
    0:11:54 look at the rest of the target face.
    0:12:00 Not only retrieve their arrow, just look at the target in frame behind them. Oftentimes it’s like
    0:12:03 there’s a burlap wrap over the target because people use bag targets. That’s what they’re
    0:12:09 called. And you know how worn out they can get. Yours are nowhere near as worn out as 90 plus
    0:12:14 percent of those trick shooters. And yeah, they show you that one impact, but look at the target
    0:12:14 behind them.
    0:12:19 And what I think what you’re alluding to is that if you’re hitting the center of the target
    0:12:23 consistently, you’re basically going to carve out a sweet spot and then you have to replace
    0:12:30 that portion of the target face if it’s replaceable. There’s a lot of, I suppose, selection and
    0:12:35 highlights online and it can make it very, very difficult, particularly if you’re coming
    0:12:39 in as a novice, you don’t know how to sort or separate fact from fiction. You don’t know
    0:12:44 where to go. And so what I ended up doing was asking myself a question I ask a lot. And for
    0:12:48 people who’ve read The 4-Hour Chef, which is actually about accelerated learning, this approach
    0:12:54 will sound familiar, but this is a chance to see it unfold in recent history and sort of
    0:13:01 in real time because we’re still training. How can I find an objective measure for this
    0:13:08 sport, for this discipline? And there are almost always options. For instance, I’ve had Susan
    0:13:16 Garrett on this podcast. She is a multiple-time agility champion. So dog agility champion. She’s
    0:13:25 a multiple national-time champion. And that is an objective competition with set scoring, with set
    0:13:33 penalties under time, and there’s nowhere to hide. So that is how I ended up having Susan Garrett on the
    0:13:40 podcast versus a million celebrity dog coaches where it’s impossible to actually know what you’re
    0:13:45 buying because you don’t have any of the outtakes. You don’t have a lot of objective measurement.
    0:13:50 And in this case, I was like, all right, well, I think Archery’s in the Olympics. Let me look this
    0:13:54 up. Oh, it’s in the Olympics. Great. Let me try to use that as a sorting mechanism. And that is how I
    0:13:58 found your amazing YouTube channel. You want to give it a plug?
    0:13:59 Yeah, it’s just Jake Kaminsky.
    0:14:06 I mean, when we’ve gone anywhere related to archery, it’s like trying to move around with
    0:14:14 The Rock or Lady Gaga or some combination of the two. You just get mobbed because in a world where
    0:14:21 it can be very difficult to decipher what is legitimate, you offer the bona fides and a lot
    0:14:25 of really good technical instructions. So that’s how I found you. Then reached out, and then lo and
    0:14:30 behold, here we are. And it’s really worked out incredibly well. And my background, just
    0:14:34 quickly, it’s not that extensive, but I’ve been bow hunting for at least 10 years, a bit more than
    0:14:40 that. Did rifle prior to that. First hunt ever was with Steven Rinella during the writing of The
    0:14:46 Four Hour Chef. So thanks to Steve Rinella. People can check him out. Everything Meat Eater. Also an
    0:14:54 amazing writer. And I’ll give people a bit of a flash forward, and then we can talk about all sorts of
    0:15:01 stuff, including your kind of training regimen for yourself and development and so on. But began taking
    0:15:07 barebow archery. We can talk about what that is, but it’s effectively, for the purposes of this
    0:15:13 conversation, it’s a competition classification. And it dictates that you basically strip off
    0:15:19 all the stabilizers, the clicker, don’t worry about these things, the sight, et cetera, from an
    0:15:20 Olympic bow.
    0:15:21 Essentially, all the aids.
    0:15:21 Yeah, all the aids.
    0:15:22 Everything that makes it.
    0:15:29 Yeah, you take off all of the performance aids, and then you shoot with that particular bow.
    0:15:36 And I became interested in barebow for a few reasons. I saw it online on YouTube while I was
    0:15:41 tooling around trying to find something, and there is something called Lancaster Classic.
    0:15:43 Happens in Lancaster, Pennsylvania.
    0:15:44 Or Lancaster.
    0:15:54 Lancaster, yes, exactly. And Lancaster Archery Supply is a huge distributor of archery products,
    0:16:02 and they hold this competition once a year. And it is, for the barebow discipline, I suppose it’s the
    0:16:03 largest in the world.
    0:16:04 I think so. Yeah.
    0:16:10 I mean, it’s at least the most prestigious, I suppose, has the biggest reach, so it gets the
    0:16:16 most exposure, and I think actually the most participation now, at least as of this last
    0:16:21 year. And a couple of years leading up to this, it’s taken off, and it is, I believe it’s almost
    0:16:24 the biggest, if not the biggest class, as far as the amount of participation.
    0:16:29 Yeah. So you’ve got barebow. They also have compound. They also have Olympic archeries,
    0:16:30 Olympic recurve.
    0:16:31 They have hunting.
    0:16:33 They have longbow now.
    0:16:33 Yep.
    0:16:38 They’ve got all sorts of stuff. So many different classes. And barebow is interesting to me for a few
    0:16:46 reasons. I have not done any real physical competition. Well, now I have, but in 20 years,
    0:16:52 probably. Last thing was Tango in Argentina in 2004, I suppose it was, a long time ago.
    0:16:58 And I wanted to compete. I love competing. But I thought to myself, all right, I want to take a bit
    0:17:03 of an oblique approach here, which I think is a misunderstanding about what I do sometimes, or what
    0:17:08 I often focus on, even as early as the four-hour workweek. The goal is not to find the cheap shortcut.
    0:17:16 The goal is to look for oblique, maybe uncommon approaches to various problems or goals.
    0:17:22 That’s it. And in this case, I looked at the number of people competing in barebow. And I was
    0:17:29 like, all right, it’s a smaller population at the higher levels. And it is sometimes nicknamed
    0:17:37 the struggle stick for folks. And part of the reason it has so much viewership online compared to some of
    0:17:42 these other disciplines is, as they would say, like in barebow, anything can happen.
    0:17:43 Literally at any moment.
    0:17:49 At any moment. And if somebody lets their nerves take control, if there’s any number of issues,
    0:17:57 they could really fire on the target, but out of the bullseye, let’s just say, by a substantial margin,
    0:18:03 which opens up the possibility for comebacks, surprise turns, reversals of fortune, and it makes
    0:18:11 it fun to watch. And I thought, okay, well, that seems like a fun place to bookmark as a possible
    0:18:19 competition and ended up competing end of January. We will come back to that and had, I suppose,
    0:18:26 about six months of real training, real focus training. And so we’ll come back to what that
    0:18:34 looked like. But let’s talk about Jake. So how did the archery thing start? And why don’t you just
    0:18:37 take that and run with it? And then I might pepper in questions along the way.
    0:18:44 So I grew up in a very small town in Elman, New York, kind of south of Buffalo, New York. And my dad was a
    0:18:50 volunteer fireman at the local fire department. And they have a spring and a fall gun raffle every year.
    0:18:57 And, you know, they raffle off guns in a canoe full of beer or whatever else. Right. And one of them was
    0:19:03 a bow and he won the bow gun raffle. And this was, I was five years old. And of course this was a, you
    0:19:08 know, hunting bow for an adult. So there’s no way a five-year-old is going to use that. So we found,
    0:19:14 I think we went to Kmart and bought a bear hunting compound for a kid, just fiberglass, super cheap,
    0:19:19 very basic. My parents bought me that for my sixth birthday. So on my sixth birthday,
    0:19:26 after we got hay bales from a local farmer or whatever, threw up a target. And I shot my first
    0:19:32 arrow at 20 yards and 20 yards is more than double the distance that you would really want to have any
    0:19:38 person, not just a kid shoot their first arrow. I vividly remember my very first arrow I ever shot
    0:19:44 because I literally shot an inside out X on my very first arrow. You should explain what that is.
    0:19:50 So inside out X, meaning if you have your 10 ring, like the maximum scoring ring inside,
    0:19:55 the 10 ring is a X ring. It’s about the size. It’s like a, between a diamond and nickel about that
    0:20:01 size and inside out, meaning I put the arrow in the dead center of the target where it did not touch
    0:20:07 the ring of the X. So it was inside of a dime, roughly my very first arrow. We won’t talk about
    0:20:11 the next several hundred arrows. I mean, thank God for that first arrow, right?
    0:20:16 Yeah. I mean, I was hooked. I mean, it’s kind of crazy. I’ve heard this story to think
    0:20:21 like if your first 20 arrows had been all over the place, would it have been a different story? Like
    0:20:26 maybe, you know, maybe it’s crazy. Yeah. Who knows? Yeah. Really no way to know. And, uh,
    0:20:30 I was with my brother, Matt, he was out there shooting with me. Yeah. I don’t know if he shot before
    0:20:37 me, but after I shot the X, he’s like, give me that thing. And of course, yeah. And then it just
    0:20:42 kind of started from there. We found that local club that was down the street. It’s a Joe ad club,
    0:20:46 a junior Olympic archery development club. There’s many of those around the country and the U S they’re
    0:20:52 at local hunting shops. Basically, if they have a junior development program, we found that club
    0:20:55 because that’s where the bow was bought for the gun raffle. And luckily it was about a five minute
    0:21:01 drive from our house. And so every Saturday mornings they had a junior development program.
    0:21:06 And so I’d go there and start shooting with them. And so every Saturday morning I’d be there
    0:21:12 no matter what, because I enjoyed it so much. The progression, it went from shooting compound.
    0:21:17 So I shot compound for about six years. Let’s pause for a second. Just for people who have no
    0:21:22 archery context. And by the way, my not too secret agenda for this is I want everybody to go out and
    0:21:30 try archery. It has been such a godsend for me to have that constant for a million reasons turns into
    0:21:35 a form of meditation. It can also be just as frustrating, if not more frustrating than golf,
    0:21:42 but let’s put that aside for now. It has been such a gift to my life to have archery and to be able to
    0:21:49 train with you. It’s really been tremendous. So I have this not so secret agenda of getting as many
    0:21:55 people as possible who are listening to try archery, which by the way, is very much within reach for
    0:21:59 basically everybody listening. If you have a smartphone and you’re listening to this, you can
    0:22:04 try archery. You do not need to buy anything, but let me explain a term. So longbow is about the
    0:22:09 simplest thing you can imagine. It’s a, let’s call it a stick. It’s bent. And then you have a string
    0:22:16 attached to it. And you’ll see this in many different indigenous hunting cultures. You’ll see it all over
    0:22:20 the world recurve. You will also see all over the world because they figured out, well, you can make
    0:22:28 the bow a lot shorter and have the ends of the bow recurve out. That’s kind of towards the target
    0:22:34 to apply more tension. It’s like a advanced longbow using laminations of wood instead of just a stick.
    0:22:39 Right, exactly. So now you have this laminated bow and you see that all over the world,
    0:22:45 all over the world. And there are different iterations of that. You’ve got the slightly
    0:22:50 different idea, but horse bow, which I’m, of course I’m, I’m in love with. That’s a whole separate
    0:22:57 podcast and so on and so forth. So if you imagine like a Robin hood bow in your mind, I think it was
    0:23:05 a recurve in maybe the cartoon, at least made out of fancier materials, whether it’s carbon or aluminum
    0:23:10 or something else. Then you have the idea of what I’m shooting when I’m doing say a bare bow.
    0:23:18 And then a compound has various cams. You can think of them almost like cams on a weightlifting
    0:23:18 machine.
    0:23:19 Or like pulleys.
    0:23:25 Yeah, pulleys, pulleys and cams. So it’s like when you are in a gym using a machine, pushing or pulling,
    0:23:32 there’s a strength curve. So the amount of exertion required changes over the course of that full range.
    0:23:37 And in the case of a compound bow, very similar. And what makes it such an efficient, amazing hunting
    0:23:43 tool, there are a few factors. One is in the beginning, it’s hard, it’s hard, it’s hard. And then
    0:23:50 there’s a let off. So you might have, I’m making up these numbers, but 60 pound draw weight. And then
    0:23:51 you’re holding, what would you say?
    0:23:53 Maybe between eight and 12 pounds.
    0:23:54 Eight and 12 pounds.
    0:23:56 Depending on if it’s a hunting or a competition.
    0:24:02 Yeah, right. So eight or 12 pounds when you’re at anchor. And to define that, that’s when you have your
    0:24:07 very simple terms. Your hand that is attached to the string, whether you’re using fingers or
    0:24:13 a mechanical release, when your hand is kind of glued to your face and you always glue it to the
    0:24:20 same place to set up the rifle barrel, so to speak. And that’s one element of what makes compounds so
    0:24:26 interesting. The second is when you have these additional mechanical aids, let’s just say,
    0:24:31 the speed of the arrow is just dramatically, dramatically, dramatically more.
    0:24:37 The main difference in the compound versus everything else is there’s one string on every
    0:24:42 other bow called a single string bow, whether that be a trad bow, a stick bow, a traditional bow,
    0:24:48 a recurve, a bare bow, whatever that is. Whereas compound has three strings, essentially. When you
    0:24:53 look at it, you can see multiple strings because the string tension, as you pull it back, it builds,
    0:24:57 but then it transfers that tension into the cables, which are the other two strings that
    0:25:01 the arrow is not attached to. And so that then catapults the arrow at an incredible rate of speed
    0:25:02 when you let it go.
    0:25:08 Yeah. And when you go to your local range, which we’ll get to, and I recommend, you can try all of
    0:25:12 these different options in a lot of places. And if you can only start with compound, great.
    0:25:13 Absolutely. That’s where I started.
    0:25:14 Maybe you stay with compound.
    0:25:14 Yeah.
    0:25:19 And at the highest levels, they do some absurd, absurd things.
    0:25:19 Yeah.
    0:25:24 Actually, I just have to give credit where credit is due. So also have had some fantastic conversations
    0:25:31 with Joel Turner, shot IQ, his son, Bodie. Do you want to just explain what he’s capable of doing?
    0:25:37 Sure. So, you know, that X that I shot the inside out on my first arrow. So he will shoot that X.
    0:25:47 So that same hitting that dime for about 120 arrows in a row, essentially under pressure when there’s
    0:25:53 $100,000 plus on the line. And you would not know just looking at the kid, he is just stone cold,
    0:25:58 ice in his veins. You’d have no idea that he even had a heartbeat just watching him shoot because
    0:26:05 he’s incredible to be able to hit that thing repeatedly with so much precision and repeatability
    0:26:10 under pressure. Most importantly, it’s just, it’s ridiculous. We’ll get to talking about a little bit
    0:26:15 about compound and how there’s a, I guess, a less deep learning curve. You get really good,
    0:26:20 really fast as far as precision, but still to win with a compound in a competition,
    0:26:24 it still requires immense amounts of effort and energy and training.
    0:26:29 So we’re going to come back to your trajectory in a second, pun intended, but let’s mention that
    0:26:36 briefly because I didn’t really fill in the gaps. The compound bow that I used for hunting
    0:26:41 was fantastic. I thought it was a great transition for me because I was more familiar with rifle and
    0:26:47 so on. It was actually a fantastic transition and I would hunt once a year. Let’s just call it something
    0:26:56 like that. Use everything, eat everything for those people wondering. And the hop from rifle
    0:27:04 and so on to compound was actually quite easy. I needed to brush up on a few things, obviously learn
    0:27:10 some technical details, think about back tension a bit, etc. But for someone with a sports background,
    0:27:17 it was pretty straightforward. And if you’re thinking about the target size, right, the kind
    0:27:24 of kill zone on whether it’s a deer or an elk, I mean, certainly a lot larger on an elk, but you can get
    0:27:31 to a point if you have some kinesthetic awareness very quickly, I would say within a week for a lot
    0:27:37 of folks, maybe. Yeah. So to be like ethical as a hunter to, you know, know that when you take the
    0:27:43 shot, you’re not going to do the animal any suffering. It will be a very, very painless and fast end.
    0:27:45 Yeah. It takes more time to get to that point.
    0:27:50 Well, depends. It depends on the distance that you’re shooting. So say, we’ll say 20 yards.
    0:27:53 So what I was going to say is 20 yards, just as people can imagine.
    0:27:58 So 20 yards, your average person, I could get them to hit that pie plate. It depends on the coach,
    0:28:03 of course, and depends on explanations and the individual person as well. But I would say
    0:28:08 easily within a week, you’re going to hit that thing nine to 10 times out of 10 every time within
    0:28:14 a day, you’ll hit it probably six to eight times out of 10 because it’s just easy, relatively speaking,
    0:28:18 to get to that level. Yeah. And there are a lot of reasons for that, right? I mean,
    0:28:23 you have the let off, you have the peep, which is a rear sight, which is basically a rear sight.
    0:28:28 It’s a tiny circle affixed to the string itself. You have a level on the bow.
    0:28:32 You have a level. There are many things that allow you to do that quickly, but then to
    0:28:35 get to the highest levels, we were talking about this at lunch. It’s kind of like, okay,
    0:28:42 let’s get you down the hill on a snowboard. Yeah. Within a week, we can probably get you
    0:28:46 down some easy terrain on a snowboard. Okay. Now you want to compete in the X games. Yeah.
    0:28:50 All right. Well, good luck. That’s going to take about 10 years, right? I mean, that’s a rule for
    0:28:54 a reason. Yeah. I mean, that’s, that’s, that’s Bodhi and anyone who performs at that level.
    0:28:59 Absolutely. So not to take it away from them, like their proficiency level is insane. And to be able
    0:29:04 to do it all the time under pressure is even more insane. You know, it’s one thing to do it in your
    0:29:10 backyard, right. And be that backyard world champion that so many people claim to be right. But to do it
    0:29:15 in front of other people on a stage with crazy lighting, cheering crowds, money on the line,
    0:29:20 potentially putting food on your table or not at the end of the day too, that’s just a whole lot
    0:29:24 of added pressure. And so it’s different. We’ll probably end up talking about Korea later. And
    0:29:28 maybe we can just give a sneak peek. I know we’re going all over the place, but I remember you said
    0:29:33 to me at one point, and please correct me if I’m getting this wrong. If each country could field as
    0:29:38 many athletes as they wanted for a given sport, that Korea would probably place one to a hundred.
    0:29:41 At minimum, bare minimum.
    0:29:47 Yeah. It’s basically their, let’s just call it basketball, football, baseball, all wrapped into
    0:29:47 one.
    0:29:49 Yeah. It is their national sport.
    0:29:57 I mean, they are obscenely, obscenely good. And you said to me before, if you or I were scouted and
    0:30:01 assessed early on, we wouldn’t have made the early cuts.
    0:30:03 No, you would have immediately.
    0:30:03 Because I’m cross-eyed.
    0:30:05 Because of your eye dominance.
    0:30:09 Yeah, I’m right-handed, but my left eye is my aiming eye. So I would have been gone.
    0:30:11 And I get a little bit too excited.
    0:30:11 Yeah.
    0:30:12 So I would have also been-
    0:30:13 You’d have been cut.
    0:30:13 A hundred percent.
    0:30:22 So what are some maybe good decisions or habits that you made early on, let’s just say before
    0:30:28 you ended up in San Diego, that you think helped you to perform the way you performed in those
    0:30:33 early stages? I think I can think of one example, but I’ll hold it for now, which is where you’re
    0:30:36 placing yourself in the gym and how you’re training.
    0:30:44 I would say for me, one of the biggest advantages as a human, not just as an archer, but as a human
    0:30:49 was the same kind of thing that you saw was a meditative escape, right? Because when you’re
    0:30:53 shooting archery, that’s the only thing you can focus on. Because if you’re thinking about anything
    0:30:55 else, your scores go down, your groups open up.
    0:30:58 Yeah. You know if you’re meditating poorly, very quickly.
    0:31:05 A hundred percent. So I think for me, that gave me a place to kind of go to. Like I escaped to
    0:31:12 archery. So I feel like that was definitely a big factor as to what led to that. Just it naturally
    0:31:18 worked for me. It wasn’t difficult for me. It is hard. It’s hard to stay focused on something so
    0:31:25 simple and repetitive over and over again, but it was very enjoyable because it’s just me,
    0:31:31 the bow and the arrow. I love competing as well. I used to play baseball when I was a kid and that
    0:31:37 competed with my archery time because I was trying out for the state team in baseball or about to and
    0:31:41 winning nationals shooting archery. So it’s like kind of had an easy decision there to make because
    0:31:48 I was already winning nationals in archery. So I went with that, but the overall just enjoyment of
    0:31:53 shooting archery and enjoying that me and the bow and no one else is going to prevent me from beating
    0:31:58 someone else. It’s not like they’re interfering with me or trying to prevent me from shooting my
    0:32:04 arrow. It’s very nice. And it’s also a hundred percent objective. There is no subjectivity. There’s
    0:32:11 no way for anyone to influence the outcome other than maybe at some weird position, a judge to make a
    0:32:16 bad call, but it’s almost never happening. It just doesn’t happen because it’s such a small community
    0:32:21 and everybody holds each other accountable, which is also another amazing thing about the community of
    0:32:26 archery. So I think that was a big factor there as far as, you know, what you’re alluding to and
    0:32:31 bringing up and saying is I choose to make things as difficult as possible when I’m practicing.
    0:32:37 Like say if I’m out at a range, I’ll choose the lane nearest the wall. So I have the least amount of
    0:32:43 space. And we’ll probably get into why we do that in a little bit here, but I would suggest you to do
    0:32:47 the same thing as we were working together. And you at first were like, why, why would I do that?
    0:32:52 It’s much better to just stand by myself out in the open and have no influence. Well, it’s because when
    0:32:57 you’re shooting on a line in a tournament, you have 24 inches of space roughly for yourself. And you’re,
    0:33:02 the next guy’s 24 inches, then the next guy. And so you’re stacked in there like a can of sardines.
    0:33:06 Yeah. We get a photo of me at Lancaster for people who want to see what it looks like.
    0:33:11 Yeah. It’s like, it’s like a Tokyo subway car. Oh, you just happen to all be holding bows with
    0:33:17 arrows. Yes. It’s very crowded. It is. It is. It is. So anything you can do to make things more
    0:33:24 difficult to shoot in the rain, to shoot in the wind, to shoot in the heat, I would do because I
    0:33:28 don’t know, maybe I just enjoy torturing myself. I don’t know, but I found it to be really important.
    0:33:33 And once I got to the training center, listening to some of the other successful athletes,
    0:33:38 giving talks at the training center about their success and how things went and what made them
    0:33:44 successful, a lot of them was leaning into the same kind of thing, training hard to make competition
    0:33:50 easy. Yeah. Well, it’s very much an echo of the more you sweat in training, less you bleed in combat.
    0:33:51 Sure. Absolutely.
    0:33:57 Like you, you want to try to make your training harder if possible than your competition. There’s
    0:34:00 there are limits to what you can do sometimes. Sure. We’ll talk about that.
    0:34:05 But even still like the range I grew up on, I would go there more than just Saturdays and I’d shoot there
    0:34:11 by myself because no one else is there and I’m just shooting. And my coach slash mentor at the time,
    0:34:17 Harry Stabell would come downstairs because it was down in like a secondary level below and he’d have a
    0:34:22 metal ashtray back then everybody smoked and he would just throw it randomly on the concrete ground.
    0:34:28 When I’m at full draw and I have to regain composure and shoot a shot. Right. So there’s all sorts of
    0:34:32 weird stuff that happened all the time. Mr. Yagi. Yeah. Action going on.
    0:34:38 There’s a lot of stuff that happened that definitely would not fly in today’s day and age. So it’s like,
    0:34:42 oh, you’re dropping your bow arm. That’s like a thing that when you shoot the shot, you have to
    0:34:47 maintain the bow up. You don’t want to drop the arm. So he’d take his pocket knife out, flip it open,
    0:34:53 turn it upside and say, don’t drop your arm. Put it under your arm. Under my arm. Or you’re grabbing
    0:34:58 your bow. Something else you don’t want to do is hold on to it. There’s a grip on a bow, but you don’t
    0:35:03 want to grip it. You just saddle it. Right. And you’re kind of pushing into it. Correct. And so you’re
    0:35:07 grabbing your bow. Guess what? Thumbtacks were double-sided taped on the front of my bow. Didn’t
    0:35:13 grab it anymore. That’s so intense. Yeah. And it worked. I mean, look, I’m not recommending people
    0:35:19 do that with their kids, but the also supplement to our conversation, we’re going to put a number of
    0:35:26 videos up on my YouTube page and we’ll link to Jake’s YouTube page with Archery 101, both Archery
    0:35:32 Gear 101, just laying out the anatomy of a bow and then Technical 101. So you have a couple of
    0:35:38 pointers, which you may not get at some ranges so that when you have your first, second and
    0:35:43 subsequent lessons, you’ll have some really good solid fundamentals at least to use.
    0:35:51 Just a quick thanks to one of our sponsors and we’ll be right back to the show.
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    0:37:04 All right. So you mentioned Thumbtack Billy. I forgot his name, Harry, right?
    0:37:14 And if I’m skipping any important chapters, let me know. But I want to know when KSL entered your life
    0:37:20 and who or what is KSL. Sure. So quickly, before we get into KSL, I started shooting compound.
    0:37:21 Yep.
    0:37:28 Easier sport to get into. Shot that for six years. And then some other of the friends that I developed at
    0:37:32 the archery range that I was going to were going to the Empire State Games. It’s like a mini Olympics,
    0:37:37 and it’s for all of the regions of within New York State. And they compete against each other,
    0:37:41 different events. You go to a place, there’s opening ceremonies, closing ceremonies.
    0:37:42 They have this for a bunch of sports.
    0:37:48 It’s amazing. I wanted to do the archery thing, but compound wasn’t in it. Only recurve. And I had
    0:37:53 really debilitating target panic, basically dealing with aiming in the middle and the irrational fear
    0:37:56 to aim in the middle with the intention of shooting the shot.
    0:37:57 Which is quite common.
    0:38:02 It’s a common thing. So I wanted to shoot recurve because it’s a change, something different. Archery
    0:38:06 was starting to become unfun for the compound side of things because of that target panic.
    0:38:11 So I picked up the recurve and it has a device called a clicker, which is essentially a psycho
    0:38:17 trigger that is both a draw check to make sure your draw length, the distance you pull the bow back
    0:38:21 is the same every single time, but it also gives you a cue to tell you when to let go. So it allowed
    0:38:27 me to aim in the middle with more comfort to disassociate from that fear of letting go.
    0:38:32 Yeah. So let me give people a visual that might help you imagine what a clicker is. It’s a flat
    0:38:38 piece of metal that goes on the outside of the arrow. I actually used one for the first time today and
    0:38:43 holy God, is it challenging to figure out. But if you were to imagine, let’s say you’re using a
    0:38:47 slingshot. Most people know a slingshot, but let’s say instead of shooting a ball bearing, you’re
    0:38:56 shooting an arrow out of this slingshot. And there’s a piece of metal that is leaning against
    0:39:03 the arrow as you pull it back in the slingshot. Once it flips past the very front of that arrow
    0:39:07 point, this is not the perfect analogy, but it works and clicks onto another piece of metal.
    0:39:12 That’s when you let go, whether you think you’re ready or not. And what that’s going to do is
    0:39:18 standardize how much you pull it back. And it also takes away the decision to let go.
    0:39:19 Yes, exactly.
    0:39:22 It’s just a Pavlovian response that you train in yourself.
    0:39:24 Yes and no.
    0:39:25 I mean, it’s more complicated.
    0:39:29 Yes, yes. But that is a brief look at it. So I switched to recurve specifically because of target
    0:39:35 panic and to go to the Empire State Games. So I literally took a bow off the wall. I still have
    0:39:42 the bow that was a club bow and took my stuff from my compound, my arrows and all sorts of other things
    0:39:46 and threw it on the bow and started shooting it for a few months before Empire State Games made the
    0:39:50 team. I think I won some medals there. I don’t remember exactly, but it was a lot of fun. Good
    0:39:55 time, very good experience and ultimately fell in love with archery again because it was enjoyable
    0:40:01 again. So there was no target panic involved and just continued to do that. Shot up through the
    0:40:07 ranks, started winning nationals as a junior. And then at a tournament called the, well,
    0:40:14 actually it was junior world championships at US target nationals. I was shooting against some other
    0:40:18 people that had just moved to the training center to work with KSL, who we’ll get to in a second.
    0:40:25 And I was the only person to beat the person who was working with KSL. And he came up to me after the
    0:40:31 match and said, Hey, you’re pretty good. And I’d like you to come out to the training center and work
    0:40:35 with the junior dream team. It was a squad at the time that would go out there maybe once a quarter.
    0:40:40 And I said, actually, I just applied to become an RA, a resident athlete. I’d like to move out there
    0:40:45 full-time in a couple months. And he said, great, I’ll keep an eye out for your application and keep
    0:40:54 it up. And he disappeared. And so KSL is Kisik Lee, my coach, and he is the godfather of archery in Korea.
    0:40:58 He essentially left Korea and went to Australia for a few years.
    0:40:59 What did he do in Korea?
    0:41:04 Oh, he was the national head coach of the Korean archery team and formulated the entire
    0:41:11 program that is the current Korean archery training regiment to develop archers.
    0:41:17 And to put it as a quick example as to the type of celebrity level that he is,
    0:41:23 anytime we would fly to Korea, a limo would show up. He didn’t order it, but the limo would show up.
    0:41:27 We flew there for a tournament and a limo showed up and he said, can’t fit the team in the limo.
    0:41:33 No, thanks. And I’m at a tournament in Puerto Rico. We’re in a sauna, me and another archer with some
    0:41:39 other random Korean. He looked Korean and he ended up being from Korea. And he said, oh, why are you guys
    0:41:44 here? We’re here shooting archery. Oh, did you know archery is a national sport in Korea? Yeah,
    0:41:50 we do actually. And our coach is actually Korean is Kisik Lee. Kisik Lee. Oh my God. Do you have any
    0:41:57 idea like the level of celebrity and how important he is to the country? Like culturally, just random
    0:42:03 sauna in Puerto Rico, you know, I don’t know. So that kind of level. And so he left Korea,
    0:42:10 went to Australia, worked with them to develop a national program. I think before he was working with
    0:42:18 them officially, he went to biomechanics school to try to apply more efficient movements to his method.
    0:42:24 And he also, prior to that, to jump backwards, part of the development of the Korean national program
    0:42:29 was looking at the US program back in the eighties. We were dominant worldwide and hadn’t lost a world
    0:42:35 championship for decades and were just powerhouses on the international scale. And so he mimicked the
    0:42:39 program that we were doing, or at least the movements, positions, that kind of thing, and
    0:42:43 implemented that in Korea as a national system that would start from grassroots from day one,
    0:42:47 no matter what. And then that’s why we would be thrown out because we didn’t fit the mold.
    0:42:55 That’s how strict they are. So he went to Australia, made a better program, and then ultimately ended up
    0:43:02 coming to the States. And so he just got hired in 2006 in like January. So just before junior world
    0:43:06 championships, I moved out to the training center and started training under Coach Lee in 2006.
    0:43:12 Okay. So we’re going to pick up there in a minute, but I want to just pause because you’re already doing
    0:43:18 very, very well. So you mentioned a few things that influenced that, right? You found it appealing,
    0:43:28 easy to use archery as maybe an escape, right? A meditation. You made training as difficult as possible.
    0:43:35 Do any other things come to mind that were decisions you made or things you did differently
    0:43:39 that you think contributed to those successes prior to moving out to the training center?
    0:43:45 One of those things, honestly, was I did not really mesh well socially with other kids.
    0:43:52 And so I didn’t really have a ton of friends. It was a very odd situation. Definitely a lot of it is
    0:43:56 I’m an intense person as it is. And so I take things very seriously.
    0:44:00 His wife is laughing from around the concrete pillar.
    0:44:07 Yes. So, yeah. So I take things, yeah, very seriously. And as a kid that can make things
    0:44:14 difficult, even though talented in sports, baseball, just any throwing sport really,
    0:44:19 and archery and just didn’t fit in in school. So I basically built a shell around myself,
    0:44:23 didn’t talk to anyone in school. I didn’t because I got made fun of and got a, you know,
    0:44:30 just overall not attacked because it wasn’t physical really. It just wasn’t something I was interested.
    0:44:35 I wasn’t wanting to participate in social life. So I just made a shell around myself and stayed inside
    0:44:41 of that in school. And at archery, I didn’t have that identity, right? I was a kid.
    0:44:44 Everybody’s like kind of shooting and doing their own thing.
    0:44:49 Yeah. Everybody’s doing their own thing. Everybody’s as interesting and different and awkward and normal
    0:44:57 and talented and just human, right? And so I didn’t have that aura of that negative experience of school
    0:45:03 following me around. So it supercharged my desire to want to do it more because it was just,
    0:45:09 I was normal. People treated me like a normal human, a normal kid with respect. It was great, right?
    0:45:17 So that was ultimately my life. I think that really is what supercharged my desire to want to do it more
    0:45:20 because it was something that I felt happy doing.
    0:45:28 Yeah, totally. And I want to, this is as good a point as any, to say that part of what got me excited
    0:45:36 about archery was realizing how welcoming the communities are. And there are different personalities,
    0:45:40 right? It’s like compound crew is different from the Olympic crew, which is different from the bear
    0:45:46 boat crew, which is very different from the horse boat crew. They’re all like different burning man camps
    0:45:52 with super different personalities, but broadly speaking, incredibly welcoming. People are happy to give you
    0:45:59 advice, give you pointers, help you out. And I mean this in the best way possible. It’s also kind of
    0:46:05 like weirdo palooza. I mean, it’s like, and it doesn’t matter, right? It’s like, okay, like there’s
    0:46:09 some dude in a kilt. Okay, whatever. And then there’s like some normal emo chick with a mohawk. Yeah. Okay.
    0:46:14 Whatever. And everybody’s just doing their thing, shooting. And it’s, of course, that’s not every
    0:46:20 archery range. No. But in Brooklyn, Gotham Archery, great spot. You see everything. And those people
    0:46:26 will be right next to a dyed in the wool hunter who was born and raised in Montana who’s getting ready
    0:46:32 for hunting season. Yeah. And everybody’s cool. Yeah. So that’s, that’s part of what I really have
    0:46:44 enjoyed about it. All right. So Austin Powers fade back to KSL. So you get to the training center
    0:46:51 and technically you’re perfect. And he’s just like, let her rip son. Just move forth, be bold and
    0:46:58 prosper. Or was there more to it? Well, yeah. So perspective is I moved out there, I believe in the
    0:47:04 end of August of 2016, world championships, junior world championships, the trials that I met him at.
    0:47:11 It’s the first and only junior worlds I’d ever go to. And when we first moved there, we being other
    0:47:15 people, because I also had another buddy of mine, Dan Shuler, who moved out there with me and my number
    0:47:20 one competitor head to head since like 14 years old. And we just kind of pushed each other and kept
    0:47:25 competing and moving up the ladder as we got older and older. So we both moved out to there at the
    0:47:29 training center at the same time. And coach Lee said, I won’t change your form at all. Don’t worry,
    0:47:35 train and compete through the world championships. And then we’ll work on your form. Because part of
    0:47:40 the reason of going to the training center was to learn from coach Lee, to really learn how to be a
    0:47:47 real archer. Because up until that point, my shot cycle, which is a thing that you do for archery,
    0:47:51 it’s the same method over and over again. It’s like a, like a mantra, but physically,
    0:47:56 it’s like a physical recipe, right? In a sense, just like someone who’s, let’s just say an Olympic
    0:48:00 diver, right? They’re like, they’re going to have their routine never deviates. They’re probably
    0:48:04 toweling off in the same way. They’re putting things in the same place, probably fold it the same and put
    0:48:08 it in the same place on the railing. Yeah, exactly. Yeah. Because all that genuinely matters at a high
    0:48:15 level, at least to the routine for sure. And so for archery, my routine prior to that was pull back the
    0:48:20 bow, anchor, look at the middle and wait for the clicker to click. There was no activation. There
    0:48:24 was no mental talk. There was nothing. It was genuinely pull it back, look at the middle and
    0:48:31 wait. That’s it. And so when I was there, there was about that two month time period before junior
    0:48:38 worlds. And I started shooting phenomenal, like to the level of I could be easily competitive top two,
    0:48:45 top three and the senior division really starting to shoot high level scores and frankly, to be a
    0:48:52 threat to actually metal at junior worlds. So it’s very exciting. Yeah. And then about two weeks or so
    0:48:59 before the actual event, before we went down to Mexico, everything changed. Coach Lee just decided
    0:49:05 it’s time to change your form and not just change my form, change my equipment, which is another part of
    0:49:13 it. And so to not exaggerate in the least, the only thing that was the same on my entire setup and in my
    0:49:19 entire shot process was my riser, the center part of the bow that’s made of aluminum that the limbs,
    0:49:26 the piece that Ben snap into and the riser and my sight bar, which is the thing that moves the sight.
    0:49:34 So my sight pin, my finger tab, my arrows, my fletchings, my string, my stabilizers, my entire shot
    0:49:41 process, how I stood, how I thought, what I told myself, everything had changed. And my scores went from
    0:49:50 nationally competitive as a senior, a threat on the world scale as a junior to genuinely not shooting that
    0:49:55 terrible ever, ever. Okay. It was the worst you’ve been shooting. Literally the worst I had ever shot
    0:50:02 even before I picked up my recurve that for the very first time before going to the Empire State
    0:50:08 Games. So if I took my scores at Empire State Games, I probably outshot my scores at junior worlds in
    0:50:14 Mexico. Okay. Why would coach Lee do that two weeks before the competition? He’s an interesting guy.
    0:50:19 And his reason was, I can’t take an archer that looks like that to world championships.
    0:50:27 In his defense, my technique was atrocious. A completely arched back and just what we would
    0:50:33 call a hollow back. So standing very upright, you know, I’m a young kid at the time, just turned 18,
    0:50:37 barely strength trained ever. You know, I did some planks. That was my strength training, right?
    0:50:43 And yeah, just couldn’t control my body and just didn’t look the part. You know,
    0:50:49 he is known for having very specific looks in his archers, a very specific biomechanically efficient
    0:50:56 movement with very precise loading of the structure of the body itself to maintain the weight of the
    0:51:01 bow. And I was not doing that in the least. I asked him afterwards and he said, I was embarrassed to
    0:51:07 bring those archers to a junior world championships. And he was not afraid to say it. Ultimately, I was
    0:51:11 there for the Olympic games, not for junior world championships. So how could I ever say no?
    0:51:16 My ultimate goal is to make the games, not to do anything at junior worlds, but it definitely had
    0:51:22 quite an effect on my overall mental perspective of how things were going.
    0:51:28 How long did it take you to build back up to the same scores or superior scores?
    0:51:33 I would say probably three to four years.
    0:51:38 Oh my God. So what are you saying to yourself mentally over that period of time? Because I would
    0:51:42 imagine that would, could be incredibly demoralizing.
    0:51:43 Yes.
    0:51:53 And you would have, I would think moments of doubt. And I’m curious what kept you going and
    0:51:58 how you kept yourself going during that period of time. Because I mean, look, I think I’m a glutton for
    0:52:05 punishment and have pretty good pain tolerance, physical and mental, but I don’t know if I could
    0:52:05 do that.
    0:52:12 To put it in a context. So it took me three to four years to get back to zero square one. Whereas my
    0:52:14 buddy, Dan Shuler, three months.
    0:52:15 Oh, wow.
    0:52:23 Maybe, maybe less. Yeah. So I don’t know why, but maybe three months or so for him. So I see
    0:52:28 somebody who went out to the training center with me at the same time. I was at the same level, if not
    0:52:35 potentially a little bit better, at least the way I saw it than him. And then extend my timeline times
    0:52:41 15 times. That’s how long it took me much longer to take me to get back to zero. And so, yeah, it was
    0:52:47 definitely very difficult mentally and emotionally for sure, because it was more than challenging to
    0:52:52 say the least. And not only that, adding in physical challenges too, because prior to moving to the
    0:52:57 training center, I was maybe shooting maybe a hundred, 120 arrows at the most I could ever shoot in a
    0:53:02 single day. And I would maybe shoot that once a month. I would shoot often, don’t get me wrong,
    0:53:05 but maybe it would be 50 to 60 arrows a session at the most.
    0:53:10 Yep. And I thought I was doing a lot and never strength training. I went to the gym at school
    0:53:16 and did planks and I don’t even know what some very basics, maybe wall sits or something like that.
    0:53:20 Like really just not strength training. So move out of the training center, started shooting upwards of
    0:53:25 four to 500 arrows every single day, strength training three days a week on the track, doing
    0:53:30 morning workouts, six days a week and shooting overall six days a week. So super crazy amounts of
    0:53:36 load, develop tendonitis, tendinosis and shoulders and dealing with all sorts of inflammation issues.
    0:53:41 Still deal with a little bit of that today. And I have learned a lot of things to deal with that.
    0:53:49 But at that time, I’m going to the sports medicine for hours a day. So I do prehab rehab exercises
    0:53:55 every single day. And I’m the only one complaining of the pain in my shoulders and all sorts of other
    0:53:58 things. Whereas all my other teammates are shooting just as much, if not more arrows than me with
    0:54:03 just as much, if not more draw weight, going to the gym, doing all the same things. And none of them
    0:54:08 had to go to sports medicine. Very few of them were even sore enough to feel like they needed to ice
    0:54:14 or do anything. And I’m there having to do all sorts of different things. It was a big, big struggle
    0:54:20 and a challenge. And I don’t know really what pushed me through exactly. I can’t really put my finger on
    0:54:27 the pulse of that. But I think a lot of it actually have to attribute to my sister, Liz. She was
    0:54:33 approaching things with a different mindset than pretty much that I have ever heard of in the past,
    0:54:39 trying to manifest things instead of just going through the motions, instead of just doing it and
    0:54:44 hoping the outcome changes, but to try to just overall bring what you want into fruition and to
    0:54:49 not just hope that it’s going to happen. And so a big part of that was actually using affirmations.
    0:54:55 And I had no idea what they were at the time, but she started bringing me into that mindset of using
    0:55:00 positive affirmations to kind of change everything. I was dealing with being on depression medication and
    0:55:06 all sorts of other things because if I had to pick one word to describe to you how I felt during that
    0:55:14 timeframe, it was apathy. Just a lack of anything. And so fast forward to the positive affirmations
    0:55:30 he has I am tattooed on basically, let’s just say the back of the hand, the webbing between the index finger
    0:55:34 and the thumb on the left hand, which you’re going to check every time. Correct. Because that’s my bow
    0:55:39 hand. I want to make sure my bow hand placement is precise in the grip. And so it’s not just I am,
    0:55:45 it’s I am, period. It’s a statement, right? And so what is I am? I am is whatever you want to be.
    0:55:53 So for me, it was I am an archer. I’m an Olympian, period. So changing my overall habits and mindset
    0:56:00 started with just self-talk. And would you do that at basically that point in your shot cycle?
    0:56:06 Yeah, it’s like trying to when you’re shooting an arrow, there’s a difference between trying to hit
    0:56:12 the 10 ring and trying to not miss the 10 ring. There’s also a difference between fighting for
    0:56:20 position and owning a position. And so ultimately, how is your approach? And so if you approach from
    0:56:27 the stance of it has happened and you are, you are that person, then your habits just change.
    0:56:34 And so genuinely, it was like, I am an Olympian, period. Okay. I’m not yet. I’m not using the
    0:56:38 standard thing when I ask people, so what do you want to be? I want to be an Olympian. Okay, great.
    0:56:43 You’re going to always want to be one. Let’s change that thought to be, I am an Olympian because then
    0:56:49 your habits change. And so my habits change to be more of a, an approach of looking at myself
    0:56:54 from an honest perspective of, am I doing the right thing? Am I getting enough sleep? Am I strength
    0:57:00 training enough? Am I putting in enough effort? Am I being honest with myself? All of those things,
    0:57:05 because if a champion would do whatever it was and I wasn’t doing it, I changed that. I made a decision
    0:57:12 to make that change. I think a lot of it that took me out of that spiral, that negative spiral was just
    0:57:17 believing. And using the present tense affirmations, positive affirmations.
    0:57:22 Never a future tense. Because the future tense is just, you’re just setting yourself up to continue
    0:57:27 to want that. It’s not done. If it’s done and you shoot from that position of,
    0:57:35 I have arrived, I am that, I am what I want to be, then everything else can click.
    0:57:39 And for people listening, this is not the first time that affirmations have come up on this podcast
    0:57:44 with people who are top performers. It can be a really powerful tool. And to this day, I mean,
    0:57:50 I’m still kind of like chasing the dream here, but my best ever day of shooting was a day early on when
    0:57:58 I started using affirmations. And for me, it was, I am a top Lancaster competitor. And it was every
    0:58:08 single shot. And we’ll talk about practice scores versus competition scores at some point, but it is
    0:58:14 remarkable what that can contribute to, like what it can do. All right. So you’re rebuilding,
    0:58:19 rebuilding three to four years. Good God. I mean, it’s an entire college experience, basically.
    0:58:25 Talk about brutal, but you’ve made all of these decisions. You’ve had all this training. You’ve
    0:58:33 got Coach Lee’s input. You have the positive affirmations. You’ve developed, maybe fine-tuned
    0:58:38 your shot sequence, right? You’re no longer just staring at the middle of the target and waiting
    0:58:44 until the clicker clicks. When does it all come together? Ultimately, it really came together in
    0:58:50 2012 at the Olympic Games in London. So put it in perspective, as we talked about Korea already,
    0:58:56 Korea is a powerhouse now. What the US was in the 80s, Korea is today. Just dominant for decades at this
    0:59:01 point. Yeah. So just to put that in perspective, like if we take, could be the women’s team or the
    0:59:08 men’s team, like how dominant? If you look at their medal record over time, what does it look like?
    0:59:14 With the exception of the Korean men, the Korean women haven’t lost a gold medal individual or team
    0:59:22 round. And I think like 28 years or something crazy. It’s, I don’t know exactly. It’s an absurd statistic.
    0:59:25 I mean, it is as impeccable a record as a country can possibly have.
    0:59:30 Correct. The only reason that I say with the Korean men as an exception is because they didn’t have an
    0:59:35 individual male Olympic gold medal for quite some time. They just recently got one, finally.
    0:59:36 Why is that?
    0:59:37 I don’t know.
    0:59:37 Yeah.
    0:59:39 Maybe the pressure.
    0:59:39 Yeah.
    0:59:44 I don’t know. There’s a lot riding on it. There’s also a lot of benefit for them to perform well,
    0:59:45 but there’s a lot of pressure.
    0:59:49 Well, I would also, for sure, I didn’t really think about this because I guess on one hand,
    0:59:53 you could say, well, wait a second. They’ve been shooting 700 hours a day since they were a fetus.
    0:59:58 Why can’t they handle the pressure? But at the same time, you told me, I can’t remember who it
    1:00:04 was. You don’t need to mention them. But what did someone say to you to calm you down before one
    1:00:07 competition? I can cue you. Do you remember what I’m talking about?
    1:00:07 Yeah.
    1:00:08 What is it?
    1:00:10 Yeah. No one gives a shit.
    1:00:10 Yeah.
    1:00:13 Meaning in the US about.
    1:00:14 Meaning I’m not LeBron.
    1:00:15 Yeah.
    1:00:17 I’m not Kobe. I’m not Michael.
    1:00:17 Right.
    1:00:19 Right. No one’s watching. No one cares.
    1:00:21 Right. So relax. Take some pressure off yourself.
    1:00:23 I believe he actually said no one cares.
    1:00:31 So in contrast, right, if you’re a top Olympic competitor in Korea, you are LeBron. You are
    1:00:35 Kobe. Everyone cares and everyone is watching.
    1:00:35 Yes.
    1:00:37 So it’s a tremendous amount of pressure.
    1:00:38 Oh, for sure. Yeah.
    1:00:38 Yeah.
    1:00:39 It’s a lot of pressure no matter what. Okay.
    1:00:40 So 2012.
    1:00:45 So 2012, the Korean men then because of the team. So we’re leading into the team rounds
    1:00:47 because that’s, that’s where we’re heading here.
    1:00:53 And how does that work? Is it like the cumulative points of three people who go round robin?
    1:00:58 So we do round robins head to head, single elimination for elimination. We do that individually.
    1:01:03 We also do that as a team. So you, you seed yourself in the ranking round. There’s 64 men
    1:01:08 competing one through 64, one verse 64, two verse 63, and so on. And that’s how you decide
    1:01:11 the individual. Correct. That’s how you decide the individual champion.
    1:01:17 Team round. It’s your three archers combined score that ranks you as a team amongst the
    1:01:23 other teams. And then it’s, there was 12 teams at the time. And so you then same thing, just
    1:01:29 like the, uh, March madness style bracket, it’s single elimination and head to head. And so
    1:01:33 you shoot three archers together as a team, you shoot in rotation. So you step on and off
    1:01:37 the line and you have a very limited amount of time to shoot your arrows. So there’s no time
    1:01:42 to second guess, no time to let down and you have to be a well-oiled machine to execute
    1:01:47 properly. Yeah. Let me just say, so let down for people who may not get that. If you pull
    1:01:54 back and you make a mistake or you didn’t set up properly, doesn’t feel right. You can choose
    1:02:00 if you’re practicing, let’s just say to let down, which means slowly bring the string back
    1:02:03 to the bow and start over. You essentially abort the shot. Yeah. You pull back. You’re
    1:02:07 like, eh, something doesn’t feel right. Right. The wind’s blowing harder. I had a negative
    1:02:13 thought, which is what I had to do over and over again today because I overdrew and click the
    1:02:18 clicker when I was not prepared to release the shot. Yep. So not having any wiggle room,
    1:02:23 no wiggle room. There’s just really no time to second guess and you just have to go for
    1:02:31 it. So after the ranking round, Korea was ranked first and the United States was ranked either
    1:02:37 third or fourth. So that means that we would meet in the semifinals. And so that meant whoever won the
    1:02:43 semifinals would go for gold. And then the loser of that match would have silver. And then the loser
    1:02:48 of the semifinal match would have the chance to win bronze in the next match. And so we were seated
    1:02:54 to meet Korea in the semifinals. And so the first question that we got asked as a team and the coach
    1:02:59 included coach Lee was, so how does it feel to be shooting for bronze tomorrow? Because that’s
    1:03:04 that’s just the assumption. That is the assumption. That’s such a dick question.
    1:03:11 God. Yeah. So like, I don’t even know who, who the actual media outlet was, but it’s like,
    1:03:15 so how does it feel to be shooting for bronze? It’s like, have you been watching at all? We are
    1:03:19 at the U S men at that time, we’re ranked number one in the world as team, as a team round, because
    1:03:24 we were winning world cup events, which are world ranking events leading up to that and doing quite
    1:03:30 well. The Koreans were ranked second in the world and we had beat them several times on the world cup
    1:03:35 scale. But of course, everybody’s just assuming that they’re going to be dominant because they had one
    1:03:42 for the last decade straight or more. And so it was a interesting wake up call all of a sudden to be
    1:03:48 like, what can you ask that question again? So it was just a shock to say the least, but
    1:03:56 the power of positive affirmations. By that time I started changing my thought process and talking,
    1:04:03 not just, I am an Olympian period. It became much more powerful and actionable and timely. So tying
    1:04:12 smart goals into positive affirmations of I am an Olympian or I am 2012 Olympic champion because I run my
    1:04:17 mental program more than any other archer period. So it’s not just, I am not just, I am an Olympian.
    1:04:24 I am an Olympian at this specific time, at this specific event for this specific reason. And that
    1:04:30 specific reason is something that I’ve identified as a absolute crucial thing to do every single shot
    1:04:35 in order to succeed. That’s how I ended up talking to myself at that timeframe, to that level of detail.
    1:04:41 So of course, whatever our response to the media was at that time, I’m not exactly sure.
    1:04:42 What did Coach Lee say?
    1:04:46 Well, we had a lot of opportunity to talk to a lot of media leading up to the event.
    1:04:54 So we get to London 15 days before the start of the competition where they’re training and media’s
    1:04:58 there asking us questions during sessions that we book. And so the Korean media was coming in asking
    1:05:03 Coach Lee questions about basically the same kind of thing. How does it feel to win silver before we
    1:05:08 haven’t even shot an arrow yet, essentially. And he started saying things in Korean, responding to them
    1:05:14 as their questions were in Korean as well. And you could just see the shock of this reporter’s face,
    1:05:20 right? And even the cameraman’s like, just this response. And so after the media left, we asked
    1:05:24 Coach Lee, so what did you say to them? And he said, let’s just put it this way. I don’t think I’m
    1:05:30 going to be welcome back in Korea. So I don’t know what he said. He didn’t really fill in the details
    1:05:40 there. But the idea was essentially that the power that we had as a team of the confidence, not just
    1:05:47 the archers individually, the archers as a team, because we were really the first and only team to
    1:05:53 compete as a team in that tournament. So normally it’s individual. It’s an individual sport. That’s what
    1:05:58 it is. That’s what the prestige is. And you happen to have three individuals that come together to compete
    1:06:03 as a team, but they’re just still shooting as individuals. If somebody shoots say worse than
    1:06:07 the others, it’s easy to kind of point fingers and be like, that’s the reason why we didn’t win because
    1:06:12 it’s an individual sport. It’s like, we’re a team. We win as a team, we lose as a team. And so we had
    1:06:18 that genuine change. Our main focus was team rounds. It was not individual, the three of us, because
    1:06:24 there’s 12 other teams and there’s 64 other individuals. You only have to win three matches to be in the
    1:06:29 medals and team rounds. Whereas you have to win five or six matches to be in an individual medal.
    1:06:35 And so statistically much easier to medal as a team than as an individual. So we genuinely trained
    1:06:41 every day. Once we selected the team leading up to that event as a team, encouraging each other,
    1:06:48 learning each other’s shot, not just learning each other’s shot, but during this head-to-head match play,
    1:06:53 there’s no time for equipment failures. So if your equipment breaks, you can’t go fix it.
    1:06:59 So usually you have a backup bow and the backup bow is just there and it’s kind of working. You do
    1:07:04 your best to make it as good as your primary bow, but it’s your backup bow for a reason. It’s just
    1:07:10 doesn’t shoot as well for whatever reason. And coach Lee basically said, backup bows are pointless because
    1:07:15 if your main bow breaks, you’re mentally just going to be shot. So what’s the point? Don’t even bother
    1:07:22 setting up a backup bow. And so we actually shot each other’s primary bows as our backup. So I shot Brady’s
    1:07:24 bow and I shot Jacob Wookiee’s bow.
    1:07:29 Well, hold on a second. Hold on. So how similar are your draw lengths and like your ape index,
    1:07:30 right? In terms of like…
    1:07:32 Not at all. But the thing is I’m using…
    1:07:37 Ape index is… Anyway, you guys can look it up, but it’s just like your physical proportions
    1:07:39 are not the same.
    1:07:39 Correct.
    1:07:41 And at that level, certainly everything is…
    1:07:42 Everything matters.
    1:07:46 For sure. Not just that, the balance of the bow, the feel of the grip, the sight pin, all of
    1:07:52 those things. And so the thing that is constant is our arrows. So we use our same arrow. And
    1:07:58 our clickers, the device that’s a draw check, was roughly in the same place. I think the only
    1:08:02 exception was one of us and Brady chose to not even bother with a clicker when he was shooting
    1:08:06 one of our bows as a backup. He would just pull back, control the shot and execute good shots
    1:08:13 and deal with that. Whereas I used their clickers. And essentially, I learned that… I think Brady’s
    1:08:19 bow, maybe I hit low eight. So about eight, 10 inches low at 70 meters. So I would just aim high
    1:08:24 eight with his bow. And Jacob Wookiee’s, I’d have to aim like low right blue or something crazy to
    1:08:25 actually have the arrow land in the middle.
    1:08:34 So we just played this game, right? And so it was just this level of intimacy per se as a team that
    1:08:38 no one else had in the world because they all trained as individuals, not as a team.
    1:08:43 So a quick couple of questions then, because I guess to even me listening, I’m like, well,
    1:08:48 it’s still kind of an individual thing. I used to wrestle way back in the day. And it’s like,
    1:08:53 okay, yeah, you’re a team and you want to be supportive. The backup bow using someone else’s
    1:08:56 primary as your backup is super interesting. This is the first time I’m hearing of it.
    1:09:02 Are there any other strategies where let’s just say, I’m making this up, but okay, it’s like the wind
    1:09:06 disgusting. And the first person up is going to have to deal with the brunt of it, you think. So
    1:09:12 you pick the person who seems to be best in high winds. I’m making that up. I have no idea. But
    1:09:18 are, is there any other strategy that you can build around the team?
    1:09:23 Yes. I mean, so for us, the wind is actually was part of it. We’ll get to that in a second. But
    1:09:27 if you approach team rounds as an individual, you’re working on your own shot and that’s it.
    1:09:32 So you, you either shoot a 10 or you don’t. And your teammate who’s also your opponent
    1:09:38 and individuals either shoots a 10 or he doesn’t. And that’s just how it normally works. But what we
    1:09:44 did was we worked with each other to understand a little bit more about each other’s shot cycle,
    1:09:50 each other’s mental approach, what makes someone better than doesn’t. Like, do you want to hear
    1:09:54 your name when you’re at full draw? Like, come on, Tim, shoot a 10. Or do you want just,
    1:09:59 all right, strong shot, something that’s general, but not specific to you. And so there’s little
    1:10:05 things that you learn, but then also there’s a supreme trust in each other. And so in team rounds,
    1:10:11 you have to communicate with each other how the shot went. And then ultimately, where did the arrow go
    1:10:17 compared to how the shot went? And then the next shooter makes adjustments based on that because the
    1:10:23 wind is always changing. I see. Right. So each person is a feedback mechanism for everyone else.
    1:10:28 Exactly. Yeah. And also the coaches too, because he has this third person view. He’s not shooting,
    1:10:34 but he’s able to look at stuff, the wind blowing in different areas. And actually the very specific
    1:10:39 thing that coach Lee did with the wind that we couldn’t as archers because of a piece of clothing
    1:10:45 choice that he made different than us at that day. The day being when we shot for medals. If we just
    1:10:52 fast forward to the actual medal rounds, we are in the semifinal match against Korea. We almost lose our
    1:10:56 first match. We’re very close to actually losing and just barely squeaked by by a point or two.
    1:11:02 And, um, but there was no doubt that we were ever going to lose, at least in my head. I had no fear
    1:11:08 of that. I was so supremely confident because of this affirmation, the power of it, that there was
    1:11:12 never a doubt. Even when we were behind in the match, it just was like, it’s supposed to happen
    1:11:19 this way. Apparently, you know, and once we got to the semifinal against Korea, everybody said that
    1:11:24 was the gold medal match of the games actually, because everybody wanted to see that Korea was
    1:11:28 powerhouse. U S is ranked number one. It’s the Olympic games. What’s going to happen. Everybody’s
    1:11:34 watching. We actually had, I think the highest viewership of any Olympic sport at the 2012 Olympics
    1:11:39 during that match. That’s why they put us on TV because we were the first metal of the U S our
    1:11:44 first chance to get a metal. And, you know, back then it was Twitter and I had comments saying, I
    1:11:50 love my sports team, whatever it is, the Sabres or the Buffalo bills or whatever, you know, people from
    1:11:55 my hometown. And they’re like, I have never stood on my couch and screamed at the TV, but I did when I
    1:12:02 saw archery at the Olympics. That’s incredible. Yeah. So cool stuff. So the wind, we usually we
    1:12:07 have a wind sock. The wind sock is not a calibrated wind sock. So meaning if it’s at a certain angle,
    1:12:14 it’s a certain speed. We don’t do that in archery for whatever reason, but it’s always at 50 meters.
    1:12:20 So the distance we shoot is 70. The flag is, you know, three fifths of the way down range or so. And
    1:12:25 it’s always on a specific pole at a specific height. And you have, you know, every so often they’re
    1:12:29 placed. And so you have a general consistent reference as to what the wind sock’s doing and
    1:12:33 how you can guess where to aim. And that’s ultimately as best as you can do as guests.
    1:12:40 And so we were shooting at Lord’s cricket ground and on the pitch where they bowl the ball back and
    1:12:47 forth to each other, the people who stand on that, the lawn care people are anointed by the queen to be
    1:12:53 allowed to stand on the hollowed ground. The lawnmower is anointed by the queen to be allowed to mow her
    1:12:58 grass. But because our wind sock and the stand that held that wind sock was not anointed by the queen
    1:13:04 or whatever they call it, it was not allowed to be there. So they put it in a different location
    1:13:10 that it ever had been at any other event. We’re also shooting in a stadium within the stadium is
    1:13:15 another stadium inside of that stadium where the archery fans are sitting and the stands go down
    1:13:21 probably 50 meters. There’s several thousands of people in the stand and it kind of fans out
    1:13:29 towards the target. And so we’re guessing, we’re genuinely guessing where to aim ultimately before
    1:13:36 that match. Coach Lee was like, trust me, I know where you need to aim. Okay. You’re not shooting.
    1:13:43 How do you know? I’m the lead off. Jacob Boogie shoots second. Brady Ellison shoots third. And I have
    1:13:48 to do my job when I lead off to shoot a supremely confident shot.
    1:13:52 Clean shots that you can depend on so that you can use that to calibrate for everybody else.
    1:14:00 Correct. Or be so in tune with my shot when I make an error, I know or can essentially estimate where that
    1:14:07 arrow should land and then compare where it actually lands to where it should land and then suggest to
    1:14:11 Jacob Boogie where to aim. So to give you an idea as a quick sidetrack, when I let go of the string at
    1:14:15 70 meters, I can tell you within the size of about a baseball where that arrow is going on the target
    1:14:20 the moment I let it go. Because I’ve shot so many arrows, I verified where it went on the target looking
    1:14:25 through a spotting scope and attributed my feeling of how the shot went to where it landed. And so I can just
    1:14:31 tell you exactly where it’s going to go. And so that’s my job as lead off. Coach Lee is wearing shorts. We’re wearing
    1:14:38 pants. He can feel the wind blowing on his leg hairs. And he’s like, aim left nine. Okay.
    1:14:41 That’s wild.
    1:14:47 Yeah. So good luck finding any other team that has ever worked that closely together. We ultimately ended up winning
    1:14:54 and then went on to lose the gold medal match by a fraction of an inch at 70 meters away. But I mean,
    1:14:59 ultimately, everyone came up to us afterwards and said that was the gold medal match, regardless of how the actual
    1:15:05 medals end. So supreme confidence in that positive statements, those positive affirmations of just
    1:15:14 supreme faith and belief in the process as it’s happening, even if it’s not going well, like our first match when
    1:15:19 we were losing, we were behind the first several ends of the match. And the matches are only four ends.
    1:15:23 So an end is somebody getting up and shooting a group of arrows.
    1:15:28 Correct. So as a team, that would be each archer shoots two arrows. So that’s a total of six arrows.
    1:15:34 That’s an end. And then a cumulative score at that time was shot. So whoever had the highest score of
    1:15:40 24 arrows after four ends, because that’s the total amount shot that team won in advanced in the match.
    1:15:43 It’s an incredible story. That’s crazy. I’ve never heard a bunch of these. This is wild.
    1:15:49 Like in all the time we spent together. It’s nuts. Just for comedic relief, because you mentioned the
    1:15:56 Korean media interviews and them looking shocked talking to Coach Lee. So I’ll just share a sidebar
    1:16:02 on Coach Lee. So I’ve had a little bit of interaction. So flew to San Diego because we did a little bit
    1:16:06 of training together and I wanted to meet this famous coach Lee. Why not? And so I made the introduction
    1:16:14 and said, Hey, Coach Lee, Tim would like to work with you. Yeah. And so I landed in San Diego and a few
    1:16:21 things that are, I think, fun to share. So the first is we meet at this outdoor range and I’m going to be
    1:16:29 shooting mostly at 20 yards to 60 feet. Let’s just call it roughly. And we hang out for 45 minutes.
    1:16:34 I’m taking copious notes. He’s giving me some pointers. And then we stop and he’s like, okay,
    1:16:41 I think you have plenty to work with. And I don’t think you need my help anymore. And I was like,
    1:16:47 uh, cause I’d flown down planning to be there for a week or something, five days, something along those
    1:16:50 lines. Not just to be there for five days, but to be there explicitly to train with him.
    1:16:59 And so at some point I’m like a bit crestfallen. I’m like, Oh man, letting my head hang like Eeyore.
    1:17:09 I’m like, Oh fuck. I do feel like I need more help. And we start talking about somehow we get talking
    1:17:16 about firearms and guns. And he is very interested in marksmanship and all things, firearms. And so he
    1:17:20 gets more excited and we’re chatting, we’re talking about this, that, and the other thing.
    1:17:25 And then he asks me, so what brings you to San Diego? And I was like, well,
    1:17:35 maybe this sounds strange, but I flew here to train with you. And he’s like, Oh, okay. Tonight’s Korean
    1:17:42 barbecue. So we go out to dinner and end up having an amazing time training with him. And he’s really
    1:17:50 one-of-a-kind. And also the reason I was mentioning the shocked look on the faces of the Korean media is
    1:17:53 you do not worry about Coach Lee speaking his mind.
    1:17:55 Oh no. He’s so direct.
    1:18:00 You do not have to worry about him sugarcoating things. And to give you an example, later I ended
    1:18:07 up driving to his house behind which he has all these targets set up. And basically I was the only
    1:18:11 non-Asian there. Absolutely. A hundred percent of the only non-Asian, which is fine. It was just
    1:18:17 Korean army and tons of Korean kids. Also some like Taiwanese kids and Chinese kids, but they’re all
    1:18:24 12 years old and shooting by my standards, especially at that point, incredibly well.
    1:18:29 And I’m off in the corner, like getting some pointers from Coach Lee and just looking like
    1:18:35 a total remedial case, which is fine. And then at one point he wants to give like pep talk to the
    1:18:40 kids. And he’s like, Tim, Tim, come over here. Okay. And so we all stand in a circle and he’s giving this
    1:18:50 very Coach Lee motivational talk, which is like 60% inspiration, 40% you need to shape up or ship out,
    1:18:55 cuffing up kids. And at one point, cause I’m wondering why I’m in this circle. And he points
    1:19:02 to me and he’s like, he’s like, look, this is Tim. And he is an old man, a very old man. And he’s here
    1:19:10 training seriously. And I was like, Oh, I see if I can be a inspirational slash like warning tale for
    1:19:14 these, these amazing young children with so much promise. I’m in, I’m in for it. I’m in for it,
    1:19:20 but it’s just so endearing. And the guy’s genius. He’s really one of a kind. Okay. So those are my
    1:19:28 Coach Lee stories. Thank you, Coach Lee. Let’s talk about your coaching and what we ended up doing
    1:19:34 and all the experiments along the way, because you mentioned, for instance, you know, Coach Lee’s
    1:19:39 feeling the leg hair and the movement and you’re providing feedback. You’re getting familiar with
    1:19:49 one another’s shot cycles. The little things matter. It is hard for me to explain verbally,
    1:19:58 just how many tiny, tiny, tiny details make a huge difference with archery. And just the way you hook
    1:20:05 your fingers on the string, the exact placement, how far it is from the fold of one joint, the amount of
    1:20:13 curl of the fingers, how much you use your, you’re using in this case, index, middle and ring finger,
    1:20:22 the degree to which you can see or not see as a coach, my nail on my ring finger and the difference
    1:20:29 that makes the angle of the back of the hand and the difference that makes the level of detail is
    1:20:35 really unbelievable when you want to start training and performing with precision.
    1:20:42 Okay. So I find you, we meet up and then ultimately about six months out from Lancaster,
    1:20:49 decide to take it seriously. Now there are a few constraints, right? One is you live in Florida.
    1:20:55 I do not live in Florida. So we have limited in-person training. Although I think we did a good job with
    1:21:02 that, what would you say maybe on average, was it like a few days a month or like a week every six
    1:21:03 weeks, something like that?
    1:21:10 Probably somewhere in that timeframe. I think I was maybe there for three to four days once every six
    1:21:11 weeks. Yeah.
    1:21:19 Yeah. And we’re doing a lot of virtual training. I travel a lot. So if there are awards for most
    1:21:23 varied training environments, I think I would win that one hands down.
    1:21:24 For sure in the barebow division.
    1:21:25 In the barebow.
    1:21:29 Absolutely. The only exception would be like your professional archer who is traveling the world
    1:21:34 competing. Yeah. But that’s the only exception. And then there’s no one doing that in barebow.
    1:21:35 Yeah. I mean, I was not even remotely.
    1:21:42 So I ended up bringing my roller bag, which looks like it’s carrying an assault rifle. Customs do not
    1:21:46 love this bag. Like, sir, what’s in the bag?
    1:21:48 Sporting a gear.
    1:21:56 Sporting gear is the answer. That’s how you get your bow and arrow through customs. But I traveled all over
    1:22:04 the place, all over the country in the US, certainly. And I would check my targets. And often it’s just a
    1:22:08 big cube of foam. And they’d be like, sir, what’s in the box? And I’m like, there’s nothing in the box.
    1:22:13 And they’d be like, sir, need you to be serious right now. What’s in the cube? I’m like, it’s solid
    1:22:17 foam. And they’re like, yeah, but what’s inside it? I’m like, foam. And this would go on and on and on.
    1:22:26 And, you know, going to Hawaii, going to Canada, going to the UK, where I ended up going on this
    1:22:34 pilgrimage trail, Cotswalt’s Way. And at every tiny inn, I would have to negotiate, try to pitch
    1:22:42 my little heart out to shoot in the backyard or anywhere. I ended up shooting from inside a hotel
    1:22:46 to outside the hotel. I ended up shooting from outside a hotel, through the living room, through
    1:22:49 the kitchen, into a laundry room where I hit a target.
    1:22:50 Pickleball courts.
    1:22:50 Pickleball courts.
    1:22:51 Tennis courts.
    1:22:52 Tennis courts.
    1:22:53 Batting cages.
    1:23:00 Batting cages, right, where you have like kids whacking balls with aluminum bats and screeching and
    1:23:01 hooting and hollering.
    1:23:02 Eight feet from you.
    1:23:02 Eight feet from you.
    1:23:05 So if you want distraction training, that’s a great way to do it.
    1:23:12 So we had some things to work around, but the forcing function was for me, and this is always
    1:23:19 the case, the magic of a deadline. And having a competition on the books, which I wasn’t 100%
    1:23:23 committed to, but I was like, let me behave as if, let me train as if I’m going to compete.
    1:23:29 It’s like, I don’t want to embarrass myself. I don’t want to embarrass you. Let’s see how it goes.
    1:23:33 But I remember probably a few months out, like paying the registration fee and I’m like, okay,
    1:23:39 now my name is online for everybody to see. That probably means I should go.
    1:23:43 And then the question is, all right, what do you do if you have six months to train?
    1:23:50 And a few things come to mind immediately. Number one is you’re always going to have things to work
    1:23:55 around. So it could be logistics, could be in my case, my left shoulder, which was reconstructed
    1:24:04 in 2004 and it was a real limiter, had many different physiological limiters. Right now I have a
    1:24:08 probably going to require surgery, my right elbow, yada, yada, yada, yada, yada. It’s like, okay,
    1:24:15 well, we will have to just work around it. And lo and behold, you can work around. You might have to
    1:24:22 make some compromises. Okay, fine. But it’s like, if, for instance, as we experienced, if shooting with
    1:24:28 a particular stance causes my back to seize up and it’s producing a lot of incredible pain, okay,
    1:24:35 we’ll make a few compromises on that in order to minimize that. And then that’s going to trigger a
    1:24:43 whole chain of other adaptations that we need to make. And like you, I guess, as a kid, I very quickly
    1:24:50 found it meditative. Archery was almost like taking a break from my monkey mind. And particularly when you
    1:24:56 start to focus on, and this is something we focused on pretty early. I want to give Joel Turner again,
    1:25:01 credit shot IQ in terms of like the boot up sequence and blueprinting your best shots,
    1:25:08 really having a script for your checklist, like your pre-flight checklist as you’re going through
    1:25:16 your entire shooting motion and having, for instance, positive affirmation. Where do you put that? You want
    1:25:25 to put it in the same place every single time. And then I would say also recognizing that given some of
    1:25:30 the physical limitations is like, okay, I can’t do 500 hours a day. Forget it.
    1:25:36 We started at 60 something arrows a limited day, I think. Oh, max. Yeah. Yeah. That was the absolute
    1:25:41 max. Yep. And a lot of that had to do with, you know, very typical Tim Ferriss fashion, as I know
    1:25:49 now to overdo everything to 11 out of four. Yeah. I was basically doing like a Mr. Olympia pose down
    1:25:55 every time I was trying to shoot the arrow. So there was a lot more tension in the system than was
    1:26:02 necessary. Yeah. Which is, I just, in fairness, in my own defense, really common. Go to a range and watch,
    1:26:07 especially guys who have a little bit of muscle shooting these things. And it’s like, whoa, okay,
    1:26:10 this guy’s like trying to hulk his own shirt off.
    1:26:16 But for you, the challenge was you had actual injuries, actual limitations. So how much were those
    1:26:23 affecting the system versus the excessive tension? And it was this back and forth juggling to figure out
    1:26:28 what was what? What was the cause? Yeah. So there’s a lot of detective work. And for instance, in the left
    1:26:34 shoulder, you have two titanium screws, had the whole arm ripped out doing some combat sports stuff
    1:26:39 a million years ago. And my arm ended up sticking out of my chest, basically. And I won’t get into all the
    1:26:45 gory details, but suffice to say, when you tack down the shoulder with these screws, you create some
    1:26:51 limitations. And as a consequence of that, I had a lot of tendinosis in rotator cuff muscles,
    1:26:57 super spinatus. They’re a mess, really, really tangled up. So what that means is like, okay,
    1:27:02 how do we work around this rather than do I need to stop? I mean, look, there are times when you need
    1:27:06 to stop. Like right now with this elbow that requires surgery, I’m probably going to have to take a break
    1:27:11 from the hard stuff for a little while, two to three months. But outside of that, it’s like, okay,
    1:27:17 how do we work around this? And that took a bunch of different forms, including like rather than trying
    1:27:21 whack out. I mean, we ultimately got to the point when we were training in person, at least that we
    1:27:28 were doing what, 200 plus arrows on some days. And there were many aspects to that. And then we can
    1:27:34 talk about some of the technical stuff, but just from the physical workaround perspective, when I
    1:27:40 started practicing, there were a few things that I would do. And all of this we talked about, and I was
    1:27:45 building off of your advice. So rather than doing one session, break it into two sessions
    1:27:52 and also start and end your sessions with blank bill practice. Do you want to explain what blank bill
    1:28:00 is? Because this avoids the target panic that you mentioned earlier. And I think is an incredible tool
    1:28:03 that I found very, very helpful. What is blank bill practice?
    1:28:09 The blank bail is, so the bail, the target bail is blank. There’s no target face on it, nothing to
    1:28:17 aim at, not even a spot, a shadow, a hole or whatever. You can do small amounts of aiming per
    1:28:23 se, but it is not for the sake of precision. It’s not trying to hit the 10 ring or anything like that.
    1:28:29 What it does is it removes the aiming requirement or the aiming distraction from the process.
    1:28:36 And when you were at the high level using blank bill practice, how far away from the target do
    1:28:36 you stand?
    1:28:43 Generally speaking for blank bail, I would be eight feet or so from the target. So you’re
    1:28:48 never going to miss. And so you’re just simply going through repetition. It’s like a palate cleanser
    1:28:52 almost. So you go through your motions, you go through your shot process, but you’re not aiming at
    1:28:58 anything. So you can confidently move through the movements without being careful or over analytical
    1:29:03 or get yourself in a bind that can happen when you’re aiming at a target. So it allows you to
    1:29:09 ingrain your technique to a level that really trains the subconscious brain to try to take over
    1:29:16 when you’re in pressure situations. And it also allows you to put in a lot more repetition without
    1:29:22 so much time spent walking the distance to go down to the target. So for me, going down to 70 meters
    1:29:26 takes a bit of time to walk that distance. So instead I can just walk eight feet, pull my arrows and
    1:29:30 pick up my bow and immediately start shooting again. So that’s what it meant to me. And the
    1:29:35 amount of training at blank bail really depends on what you’re working on at that time. But generally
    1:29:42 speaking, more is better because it really allows you to focus on the process and ingrain your steps.
    1:29:47 You know, you talked about the level of detail with just the hook alone to be able to ingrain that,
    1:29:50 to be automated to where you grab the string and you don’t even have to think about it.
    1:29:55 You have to put in the reps. And so if you’re putting in the reps and you’re distracted by aiming,
    1:30:00 it can take away your focus on that grip on that hook or whatever it may be.
    1:30:05 Exactly. So I could use it for warming up in the beginning of a session, let’s say the beginning
    1:30:11 of the first session. And then towards the end, I’d be like, okay, look, I got as anyone competitive is
    1:30:20 likely to do. Overly fixated on the scoring and the aiming, the performance. Let me end on a good rep.
    1:30:29 And so ending the training practices with blank bail just allowed me to settle the snow globe a bit,
    1:30:34 focus on the biomechanics, particularly something, I mean, at least I took this approach in the training
    1:30:41 session if I noticed, oh, you know what? I am collapsing a little bit, meaning losing back tension
    1:30:48 in the following way. A, B, or C is happening. Or maybe I’m not pulling my bowhand pinky back enough
    1:30:55 and therefore I’m landing right or whatever. I’m just going to focus on that for my blank bail.
    1:31:00 That’s going to be my most important cue, particularly in the beginning, because if you try to incorporate
    1:31:06 too much too quickly, you’re going to get the Mac ball of death beach ball, right? You’re not going
    1:31:15 to be able to divide your attention and maintain any type of performance in the beginning. So a lot of
    1:31:20 what I found so valuable with your coaching was the layering. When do you choose to introduce certain
    1:31:28 things? And I also really liked the focus on biomechanics. So the blank bail you could think of in
    1:31:32 a way as if, let’s just say you’re, I don’t even know if they do this, but I’m making it up. Let’s just say
    1:31:38 you’re a major league pitcher and it’s like, all right, you’re trying to focus on some aspect of your
    1:31:47 throw without the distraction of trying to put it right into the sweet spot of a catcher’s mitt. Then let’s
    1:31:53 just say you had a very, very large net hanging. It’s like 20 feet just hanging down and you were just throwing
    1:31:56 the ball into this net and working on the biomechanics.
    1:31:59 It would be similar to like dry fire training with a pistol.
    1:32:04 Yeah. Yeah, exactly. Yeah. Very similar. Yeah. Similar to dry firing, which you should never do
    1:32:12 with a bow. We talk about that in our video. Unless you want your bow to explode, literally don’t do
    1:32:20 that. And I’m trying to think in the early stages, what, because it was a detective process. And you know,
    1:32:25 my mind is a little unusual at times and I process things a little differently. So do you recall like
    1:32:30 what some of the early most important things were that we focused on in training?
    1:32:38 A lot of them were conceptual things, not necessarily technical, physical, but thought process. How does the
    1:32:45 shot go? What should you be trying to achieve kind of things? So a lot of those are really setting up
    1:32:50 kind of the process of how to shoot a bow, not necessarily how to shoot tens with a bow.
    1:32:50 Yeah.
    1:32:54 So how to shoot tens with a bow comes later, I think. I’m not sure about that, but.
    1:32:59 Yeah. And tens for just if people are getting distracted, just think about shooting both sides.
    1:33:03 Yeah, exactly. So not how to put it in the middle, how to shoot a good shot. Right.
    1:33:09 And so there are some really key factors that are super important to actually shooting a good shot.
    1:33:16 One of those is follow through. It’s a very simple thing to explain. If you think of somebody,
    1:33:21 say, throwing a ball or kicking a ball, the moment of contact of the foot hitting the ball,
    1:33:26 when you kick the ball is when you let go of the string for shooting archery, or when you let go of
    1:33:29 the baseball, when you’re throwing it, that’s the moment you let go of the string and shooting
    1:33:35 archery. And so follow through is what happens after that motion. No one ever in any other sport,
    1:33:42 including baseball and soccer, stop their motion of their foot or their arm the moment they let go of
    1:33:46 the object or make contact with it. Just doesn’t happen. Same thing with golf, right? So stuff happens
    1:33:52 afterwards. That’s a follow through motion. That is a maintaining of your, in archery, we call it
    1:33:57 tension and direction. You maintain that through follow through. So tension and direction being
    1:34:03 pull back the bow, it’s wanting to collapse you. So you have to build tension against the bow, the system
    1:34:09 and whatever direction that is going back with the string hand and forward with the bow hand,
    1:34:16 that tension and direction has to maintain exactly how it is when you’re at full draw through the release
    1:34:22 until the follow through finishes. So that would be the principle of like tension and direction and just
    1:34:27 follow through in general. It’s a very simple concept to imagine, but it’s quite difficult to kind of
    1:34:34 implement. So we worked a lot on the technical aspects of how to apply that physically throughout
    1:34:41 the months or years. We’ve been working together for a couple of years now, but really that last six
    1:34:47 months leading up to Lancaster, trying to hone that in to be fluid, one motion, not fake, not two points.
    1:34:52 So not letting go of the string, losing all that tension of the string hand, and then faking a follow
    1:34:58 through motion. So it’s like, for those that are watching the motion would look something similar as,
    1:35:03 so the hand touching the face at anchor, the fingers opening the arm, not moving and then moving back in
    1:35:09 a second motion. So a good follow through would be the same fluid backward motion of the elbow, the same
    1:35:14 exact time that the fingers are pushed out of the way of the string. And then that tension just continues
    1:35:17 until you run out of range of motion with the shoulder.
    1:35:24 Yeah. I mean, imagine just for a visual for folks, if you had like a theraband or a giant rubber band
    1:35:31 and you got into an archery position and you’re holding that rubber band at max tension, the way that
    1:35:37 it would simulate holding the string of a bow. And then you closed your eyes and somebody walked up
    1:35:38 and just cut the rubber band.
    1:35:40 Correct. What would happen?
    1:35:46 And the arms kept going, obviously you didn’t expect it. And that would be what you then have
    1:35:50 to do consciously on some level. It should take care of itself. If you’re using
    1:35:56 the proper thought process, proper thought process and proper tension in the back and not in the arm.
    1:36:01 But even if the tension is improper in the back or the arm, the follow through will happen if you
    1:36:05 have that concept of maintaining whatever tension it is right or wrong when you’re at full draw,
    1:36:07 but you continue through through release.
    1:36:11 Well, and this also relates to the inner monologue.
    1:36:12 Exactly.
    1:36:17 Right. So when you’re at anchor, okay, so you’ve got your strings fully pulled back again for people
    1:36:21 listening or not familiar with archery, your hand is glued to your face or under the jaw in the
    1:36:26 case of Olympic archery. Okay. Now at this point, what are you saying to yourself?
    1:36:28 Or what do you sometimes say to yourself?
    1:36:28 For me?
    1:36:28 Yeah.
    1:36:32 There’s a lot of different options, but basically just continued motion.
    1:36:37 Yeah. Continue the back shoulder moving around and behind me and the bow moving forward.
    1:36:38 Yeah. Or like finish the shot.
    1:36:39 Correct. Or finish the shot.
    1:36:44 So one of the things that I talked to Coach Lee about somewhat recently when I had dinner with
    1:36:50 him about a year and a half ago or so was, so anything new to share? And well, he chuckled first.
    1:36:55 And then his response was, you’re not going to like this or others won’t like this actually.
    1:37:01 And he said, release is not a step anymore. We do not release the string. And I said,
    1:37:05 tell me more. He said, well, if you follow through and your main primary focus when you are
    1:37:10 at full draw before you let go of the string is to follow through correctly, the release will take
    1:37:16 care of itself. If you maintain and execute a good proper follow through your release is good. But if
    1:37:21 you’re focused on the release, you cannot then switch your brain fast enough to the follow through
    1:37:26 motion because the follow through is it’s frankly a reaction, not an action. So it tells you everything
    1:37:30 about the tension that you’ve built up in the system when you’re at full draw. So it’s my job to
    1:37:35 watch you and see the motion that the elbow moves and the hand moves and the bow hand moves and all sorts of
    1:37:40 different spots of the body, even your head movement. The moment the string comes off your
    1:37:45 fingers, what direction does a particular body part move? And that the motion of that body part
    1:37:49 tells me the tension that you have at full draw because I’ve shot enough arrows and I’ve watched
    1:37:57 enough people with enough intention and attention to look at their form, analyze it, and just overall,
    1:38:03 just watch. I can see where the tension is built. And then a lot of the stuff that we did working
    1:38:10 together was when you’re at full draw, I’m behind you and I’m like, I’m making motions and doing things
    1:38:16 to feel what you’re feeling. So I can assume that if the hands coming out, there’s a change of tension
    1:38:21 going outward of the release hand coming away from your face when you let go, instead of maintaining that
    1:38:26 line along your neck as it comes back off your face. So if I mimic what you’re doing, I get a
    1:38:31 bit of an insight as to what you’re feeling. And then I can communicate with you nearly at the same
    1:38:37 language, hopefully, maybe not using the same words, but at least trying to meet you where you’re at.
    1:38:42 Tap the muscle I should be feeling as a primary mover when I’m supposed to feel it.
    1:38:47 Correct. Yes. And I only get that based on looking at what you’re doing and just overall trying to
    1:38:52 really just tear down the shot and see what’s happening on the inside.
    1:38:55 Yeah. So flashing back then thinking about
    1:39:01 say the six months leading up to Lancaster, a couple of things. So one is
    1:39:06 I, for a very long time, people are going to find this pretty funny.
    1:39:10 number one, I didn’t care about hitting the bullseye. I did care about grouping.
    1:39:17 Right. So I wanted arrows to land very close to one another. Right. But if they were bottom left,
    1:39:22 top right, my assumption was, and I’m sure this is based off of conversations we had,
    1:39:30 if you’re shooting consistently, if you’re getting good groups consistently, it’s not just a one-off kind
    1:39:39 of lucky bunch of arrows. Then moving that on the target face is not going to say necessarily simple,
    1:39:44 but it ended up being pretty straightforward as we got further down. Yeah.
    1:39:49 But doing the blank bail, got to the point with the blank bail where, granted, it’s like for me,
    1:39:54 10 feet away, 12 feet away, whatever, that these arrows were just getting clumped, like right on top
    1:39:59 of one another. Even if I shot, I know this is maybe not your favorite thing, but I did this too. Like
    1:40:06 like sometimes releasing with my eyes closed. Sure. And then how long before Lancaster did I start
    1:40:10 aiming with the crest of the arrow to? Yeah. So about two weeks.
    1:40:18 So, so what Tim was doing was, was, uh, having blind faith that the arrow would land in the middle
    1:40:24 by using instinctive aiming per se. Well, I was also doing a few things that you recommended because
    1:40:34 in fairness, we tried to have me aim earlier and I had for the first time target panic with the
    1:40:39 understanding that the tip is always going to move. But I had, I started to develop this anxiety around
    1:40:43 shooting because you didn’t want to let it go when the point wasn’t right on the middle.
    1:40:50 Exactly. It wasn’t right on the bullseye, so to speak. And I also didn’t have the biomechanical control
    1:40:57 and the conditioning, which had to compensate for all sorts of things to do it effectively. Right.
    1:41:03 So, and we also hadn’t adjusted your bow either because we did make compromises within your equipment
    1:41:08 to help work with the shoulder. We did a bunch of stuff with that. We won’t necessarily get into
    1:41:12 because it gets really technical, but a lot of things that would confuse even
    1:41:18 certain experienced folks, like the upper and lower limbs, right? Where you would attach the string,
    1:41:26 switching those and making all sorts of tweaks to the equipment to compensate or to allow this
    1:41:31 compromised shoulder to function, to work with you. Yeah. Not against you. Yeah, exactly. I mean,
    1:41:36 because for instance, like the more weight, there’s a point of diminishing returns, but since you can’t
    1:41:42 put stabilizers on a bare bow, people add weight. They just have to keep the weight very close to the
    1:41:46 bow because this ring has to be able to pass over the whole thing for you to use it in competition.
    1:41:54 But people had quite a bit of weight and it helps to stabilize things, but I could not tried,
    1:42:01 but I couldn’t do it. My shoulder would develop all sorts of pain and tendon issues and just couldn’t do it.
    1:42:06 And ultimately you could only shoot 60 arrows in a session. You couldn’t put in the amount of
    1:42:11 arrows that was actually required to be proficient. Yeah, exactly. So I was like, okay, we’re going to
    1:42:16 make yet another trade-off, which is I’m going to sacrifice some of the stability
    1:42:28 in order to be able to add more volume. But the point was to allow you to work with the system.
    1:42:35 And because when we first started aiming, you started aiming early on that distraction because
    1:42:39 you weren’t yet there physically pulled you out of the process.
    1:42:44 if we were to lay out step-by-step every single checkpoint that I go through or you go through,
    1:42:46 I mean, I’d be here for three hours.
    1:42:49 Yeah, we’d be here for three hours. It’s like 25 steps. I mean, I’m exaggerating a little bit,
    1:42:49 but yeah.
    1:42:52 25 steps for my hook.
    1:42:57 Yeah. I mean, actually, you’re right. If I were to go through like every single checkpoint,
    1:42:59 it’s like hundreds of hundreds.
    1:43:06 Yeah, like a hundred checklist points for every shot. And until you have a critical mass of those
    1:43:16 steps on autopilot, you cannot add more steps. And therefore, given the compressed timeline we were
    1:43:21 dealing with, it was also like waiting for my nervous system to adapt. And for that reason,
    1:43:25 like sometimes if you’re trying to grease the groove with a particular motor pattern, it’s like,
    1:43:34 okay, lighter limbs are fine. Dial it down. And then, so in terms of my instinctive approach,
    1:43:40 found a compromise was, all right, you’re not going to try to put the arrow tip or the crest of the arrow
    1:43:46 on the bullseye. Again, for simplicity, just saying that. However, there are a few things you are going
    1:43:52 to do. You’re going to burn a hole into the very center of the target with your eyes. And you’re going
    1:43:59 to people think of shooting an arrow if they haven’t had a lot of experiences, like pulling back and
    1:44:06 letting go. But you have this equal and opposite action in pushing forward with the bow hand. And
    1:44:14 there’s a lot of technical detail that goes into how you do that. But basically pushing a portion of your
    1:44:22 your palm, kind of the right next to your lifeline in the meaty pad of the thumb, let’s just say, roughly.
    1:44:24 Kind of where your wrist meets your palm.
    1:44:30 Yeah, exactly. And pushing that also, so you’re burning a hole into the target in a very dead center,
    1:44:37 and you’re pushing that point on your palm also towards the exact center of the target.
    1:44:42 despite whatever you’re seeing as far as your sight and your sight picture.
    1:44:48 Right. So where you don’t worry about where the tip of the arrow is. And maybe I said it,
    1:44:52 maybe you said, I can’t remember. I ended up calling this the Jesus takes the wheel approach,
    1:44:59 you know, Jesus take the wheel. And it was shocking to see what happened because more often than not,
    1:45:04 I would shoot better with that type of approach.
    1:45:08 Yeah. And it worked surprisingly well.
    1:45:09 It worked surprisingly well.
    1:45:09 Until.
    1:45:15 Yeah, it worked surprisingly well until. I guess we just decided, I mean, there were just,
    1:45:20 it wasn’t reliable. I mean, to give you an idea, and this will mean more to people who have shot some
    1:45:26 arrows, but when I was hitting, I had some pretty good scores. I mean, in practice, like, I don’t know.
    1:45:28 Into the 270s, I believe.
    1:45:30 Yeah, 270. So like 540.
    1:45:37 270 out of 330. So decent. And the goal for where you were wanting to be was 252 plus.
    1:45:38 Yeah.
    1:45:41 So you were in excess of your score goal for Lancaster.
    1:45:47 Yeah. I wanted to qualify for the top 64 shooters at Lancaster. We trained using my
    1:45:53 Jesus take the wheel approach for up until a few weeks before Lancaster, because I was a little gun
    1:45:58 shy after having so much trouble with trying to hold the point in one place.
    1:46:02 And Jesus taking the wheel was working so well.
    1:46:08 It was working really well until we started having really variable lighting conditions,
    1:46:13 and we started dialing in the technique and the biomechanics for more precision.
    1:46:20 And when we went to some test events, essentially. Not a test event per se, but like a local club
    1:46:21 shoot to see how things are going.
    1:46:27 Exactly. Yeah, that’s a great point. So, I mean, I don’t recommend this, guys. So if you can do a ton of
    1:46:32 warm-up tournaments before the big tournament, I highly recommend doing that. Just didn’t really
    1:46:38 work out that way. But we went to a number of league nights and it won two small events at
    1:46:42 the Easton range in Salt Lake City, which is awesome.
    1:46:47 I think you shot like Utah state shoots or something.
    1:46:52 Yeah, I went in and basically just like audited the thing, right, to try to get competition
    1:46:59 condition experience. And there are a few things that we noticed. So one is in that environment,
    1:47:08 the bale, the canvas upon which you put the target, right, the backstop is black. And all of a sudden,
    1:47:13 my eyes started doing funny things. And I couldn’t see the arrow tip as well. Now, the reason that’s
    1:47:18 relevant is that I wasn’t trying to place the tip of the arrow in the center of the target, but I would
    1:47:24 try to see it so that I could tell if I was roughly in the center of the target, right? So I would pay
    1:47:25 attention to the left, right.
    1:47:30 And just really quick for those that don’t know, with bare bow, you use the tip of your arrow as
    1:47:36 your aiming reference. Part of the game is there is no sight. So you’re using the tip of the arrow
    1:47:40 as your aiming reference. And then you’re placing that in a particular place every single time to
    1:47:46 shoot a group in the middle. Exactly. So all of a sudden, and thank God we did these test events,
    1:47:50 which I always have done in any other sport. Also, you just do not know what’s going to happen
    1:47:55 and how you’re going to respond in competition conditions until you do it.
    1:47:59 So there are a few things I think we did right. There are a lot of things we did right,
    1:48:05 but doing those warmup tournaments, thank God, those were there. And with the black
    1:48:07 bale, the black background that ended up…
    1:48:12 It wasn’t just a black bale. It was also a black stand and the wall behind it was also black. It was
    1:48:14 just all out, just dark.
    1:48:21 It was dark. And so I could not reliably track because my arrow tip, people who have
    1:48:26 done bare bow are going to find this funny. It was like three feet below the center of the target. I
    1:48:27 mean, it was really, really low.
    1:48:32 But you could still see it. I could still see it. Yeah. But it was hard to discern with that
    1:48:39 particular black bale and everything around it. So what ended up happening in competition is I was
    1:48:43 all over the place. Yeah. It wasn’t even just the black background that was different. It was also
    1:48:48 the lighting condition too, because the light was very different compared to other places you shot in.
    1:48:54 So the way you actually perceived objects in space was slightly different and you could not adjust.
    1:48:56 It was all over the place, as you said. Yeah.
    1:49:01 But the main thing was your first few shots were so low. Yep.
    1:49:05 And with bare bow, we do what’s called string walking for those that don’t know.
    1:49:09 String walking is essentially, you’re not pulling the string back right next to the arrow. You’re
    1:49:15 actually going down the string, walking down the string, and that affects the trajectory of the
    1:49:20 arrow. So you can essentially use the arrow point as your site. So you site in by walking up and down
    1:49:26 the string. So to put it another way, if you had a site on your bow or on your gun or whatever,
    1:49:29 you take some shots, assuming your technique is decent. And then based on where it, okay,
    1:49:35 it landed bottom left. And then you adjust the site to move that point of impact. Correct.
    1:49:39 Can’t do that in bare bow. Yeah. There’s no actual aiming reference.
    1:49:44 Yeah. You’re not allowed to use a site. So what do you do? Well, the first thing is for left,
    1:49:49 right, you do have something called the plunger and think of it just as kind of a screw that it’s much
    1:49:55 more than that, but it pushes the arrow left or allows it to be more flush, right? So you can use
    1:50:00 that to adjust your left, right. But how do you adjust your up down? Got a problem. Okay. Well,
    1:50:07 the way you do that, and there are a lot of different approaches to this, but you’re crawling. So that means
    1:50:13 means you’re using your thumb to basically move your fingers down from the back of the arrow
    1:50:19 to, let’s just say, the further down you go, the further down on the target, it’s going to land and
    1:50:26 so on. And it needs to be very precise. This is part of what makes bare bows so frustrating and so
    1:50:32 difficult. Like if you’re, I mean, one millimeter, right? Like above or below a line.
    1:50:37 So you have laser etched marks on your finger tab, the thing that protects your fingers from the
    1:50:43 string, and it’s a flat piece of metal. And you were trying to be as precise enough to crawl to
    1:50:47 the top of the laser etched line versus the bottom of the laser etched line. And it’s less than a
    1:50:55 millimeter wide. Yeah. And that makes a difference in terms of point of impact. Yeah. Okay. So keeping all
    1:51:02 this in mind, when I got into those lighting conditions with everything at play in competition,
    1:51:06 it was a disaster. I mean, it was all over the place.
    1:51:09 It was the worst score you had shot by a long shot.
    1:51:14 Yeah. And I was like, oh, fuck me. This is three weeks, two weeks before Lancaster.
    1:51:20 Yes. Maybe three, maybe three weeks out. Yeah. And I was like, well, keep this up. I’m definitely
    1:51:25 not going to Lancaster because I will just, it’ll just be a complete clown car disaster.
    1:51:28 Heather and I were looking at, my wife and I, we were looking at each other after that day
    1:51:31 and we’re like, I really hope Tim still wants to go to Lancaster.
    1:51:37 Yeah. That was the most frustrated. I think you guys have ever seen me. It was probably after that.
    1:51:43 There was a lot of, uh, statements you were making in regards to never being on such an emotionally,
    1:51:48 an emotional roller coaster from day to day. Yeah.
    1:51:51 Because that timeframe was, was really challenging for you.
    1:51:56 Oh, it was wild because I would go from one setting and we ended up shooting at a CrossFit gym from
    1:52:03 seven 30 to like 10 30 at night. That was the only time and the only location that we could find.
    1:52:09 And thank you to those guys. What a lifesaver. Chris Spieler. I think it was park city fit.
    1:52:14 Amazing gym. The cleanest gym I’ve ever seen. It was like, yeah, you could eat off.
    1:52:18 You could eat off the floor. It was incredible. So thank you to those guys. So we were training late
    1:52:23 at night, very different lighting conditions, but I would have a day where I’m like, man,
    1:52:30 I can’t miss. I can’t miss. I am so far above. I have so many more points than necessary that I need
    1:52:37 to qualify for the top 64. Like it was your goal. Yeah. Even if I’m 10% off of this, I’m good. And then
    1:52:43 went to this tournament or mock tournament on the, in the case of the league nights and it was unmitigated
    1:52:48 disaster. Like a hundred points under what you wanted. Yeah. Yeah. And I was just like, what the hell is
    1:52:53 going on? So the reason that I sometimes compare it to golf, even though I’ve only played golf a few
    1:52:57 times, it’s like, you’re looking at this, you’re like, okay, there are a hundred different checkpoints.
    1:53:03 Which one is it? If it’s even one of those hundred. Yeah. And that’s the detective work.
    1:53:08 And so I’m looking at you and everything going down the list, try this, try this, try this, try this,
    1:53:13 try this, try this. And then it’s like, maybe you should start aiming, I think. Yeah.
    1:53:16 Because that’s really the only thing that we haven’t done up until this point.
    1:53:20 Yeah, exactly. So we went through the list. It was like, nope, fail, fail, fail, fail, fail. All right.
    1:53:24 So two weeks out and we start aiming and it started working.
    1:53:30 Because you had developed your technique enough that you didn’t have that aiming distracting you
    1:53:36 from the process, from what you needed to do. And a lot of that work that we did beforehand,
    1:53:41 when you were instinctive aiming, I don’t think we really quite covered that, but instinctive aiming
    1:53:44 is, you know, the tension and direction of the bow arm and just staring and burning a hole with
    1:53:50 your eyes, but your subconscious brain like takes over and just makes the arrow land in the middle.
    1:53:54 It’s like throwing a ball. You don’t have a sight to aim with when you throw something or throw an
    1:53:59 object at something through repeated motion. You, you make adjustments and you don’t even do that
    1:54:03 consciously. Same thing with archery when you’re shooting instinctive per se.
    1:54:10 And there’s some amazing instinctive shooters. They don’t tend to go to competition for reasons we can
    1:54:16 get into. But for instance, I don’t want to name him. I don’t want to dox him, but this amazing guy from
    1:54:24 Albania at one range I went to, and this guy all day long with his hunting bow, like a trad hunting bow made
    1:54:31 out of wood, just drilling the center of this target for two hours straight, every time I saw,
    1:54:36 and he would kind of pull back. And then as soon as he got his finger to the corner of his mouth,
    1:54:42 he would release. And that was it. And the guy’s just a beast. I mean, incredibly good.
    1:54:47 So we finally started aiming and I want to mention a couple of other things that I think were key to
    1:54:53 ultimately being very happy with performance at Lancaster, even though, of course, I always wanted to do
    1:55:04 better. But the first I would say is standardizing a handful of things. So obviously the shot sequence
    1:55:14 and anchor and aiming system and all of that. The second was experimenting in mock tournament conditions,
    1:55:20 because we also discovered, for instance, that when we went from, we upgraded from a very, very narrow
    1:55:26 arrow. So the shaft of the arrow, and therefore the head of the arrow as well, in this particular case,
    1:55:32 because they’re not broadheads or anything, going from a very, very thin arrow to a maximum allowable
    1:55:37 javelin sized arrow. And what’s the reason for that?
    1:55:43 So basically in archery, when you touch the higher scoring ring where your arrow lands, you get the
    1:55:48 higher value. So all you have to do is touch that ring. You don’t have to break the line. You don’t
    1:55:52 even have to be inside out. You just have to touch it. And that’s enough to get you the higher score.
    1:55:59 And statistically speaking, somebody did a study and analysis of scores across the board at indoor
    1:56:04 archery tournaments. And if you’re in that range of score, where you were actually targeting to be,
    1:56:10 to be at Lancaster, there’s a very statistically significant impact on your score going up by a
    1:56:16 tremendous amount. I think it’s somewhere in the neighborhood of eight plus points every 30 shots,
    1:56:24 which is a massive jump at that 280, 270 range. Somewhere in there, the bigger arrows make statistically
    1:56:28 speaking a huge difference at the highest level. The guys that win the tournaments when they’re
    1:56:35 shooting say one or two points down from perfect, they do not make any difference at all. Like
    1:56:41 statistically it’s, it’s a zero sum. There’s no, no additional benefit to shooting the fat arrows,
    1:56:44 but for me, but for you statistically it made sense.
    1:56:48 Yeah. It made a lot of sense. What that meant though, is we had to adjust a bunch of the gear.
    1:56:58 When you put the arrow on your bow, I’ll just keep it simple. You have an arrow rest. And we had an
    1:57:05 arrow rest that had been working great. Fantastic. It had been working so well with the little tiny darts
    1:57:13 that I had been using once we put the much heavier arrows on. And I mean, I guess, uh,
    1:57:17 what is the model of those arrows? So the arrows you were using was the Easton RX seven. And before
    1:57:24 that you were using a Easton advance, I don’t know how to say it. Basically you went from an arrow that
    1:57:32 was smaller than the diameter of your average pen or pencil to a something that was three pens combined,
    1:57:36 almost. Oh yeah. As far as the diameter is concerned. So big, big difference there.
    1:57:39 Yeah. And, uh, and much heavier. Yes. Right. Not just a heavier arrow,
    1:57:46 but also a heavier point because there’s a lot of technical stuff here, but as an archer, you want
    1:57:51 your arrow to fly perfect and you can adjust parameters of the arrow, the stiffness of the arrow,
    1:57:57 how resistant it is to bending the point weight, the knock weight, the fletching size, the arrow length,
    1:58:02 all sorts of things to make the arrow work with the bow. So they fly perfectly straight because
    1:58:07 ultimately you don’t want it to have a tendency to go one direction. You want it to have like a
    1:58:10 forgiveness. So if you make a mistake, it’s not going to deviate far from the middle.
    1:58:17 And what we discovered when I did my, I guess it was probably the first time I did the tournament
    1:58:23 conditions, a few things. Number one, my instinctive shooting was not going to work. Right. It was all
    1:58:27 over the place. On top of that, with the much thicker arrows, which are much heavier,
    1:58:34 the arrow rest, which in this case is a fall away, it was a fall away rest. What was the model on this?
    1:58:41 So for those bare bow listeners out there, it is the sniper arrow rest, Z-N-I-P-E-R. So it is a
    1:58:48 magnetically controlled drop away arrow rest. So for those that don’t know archery, a drop away arrow
    1:58:54 rest is a rest that holds the arrow and supports it when you’re at full draw. But the moment you let go,
    1:58:59 it snaps down out of the way to give the arrow, the maximum amount of clearance as it’s going by the
    1:59:05 bow for bare bow. You use it because of the awful flight of the arrow that happens due to string
    1:59:09 walking. When you go down the string and you don’t pull it straight back. So what was happening was,
    1:59:15 and this is not a design flaw of that rest. It’s just, we literally hit the absolute limitations of
    1:59:20 the system because you have to make it stiff enough, hard enough to drop, to hold the arrow up. So you
    1:59:26 don’t accidentally bump it when you’re moving around, but you want it to be soft enough. So it drops when
    1:59:31 you let go of the string. And because the arrow was heavy and more importantly, the point weight was
    1:59:38 so heavy, it was not dropping. Yeah. So also bare bow shooters that are listening, we were using the 2315
    1:59:45 size RX seven. So the stiff 420 versions, the 420 spine versions, and we had to run heavy point weights
    1:59:52 to break the spine down. Ideally we should have run the 21 size arrows. I believe that I forget the exact
    1:59:57 spine. I think it’s 570 or somewhere in there, much weaker. And we should have shot those light
    2:00:03 point weights, but I don’t know if they are even available yet. They are or were on back order at
    2:00:07 the time. So I couldn’t get you the arrow for the lighter point weight. So we literally just hit a
    2:00:13 roadblock of the arrow rest, not working with that arrow setup. And how much can it change your impact
    2:00:19 the 20 yards if the arrow rest does not fall? Six inches. Yeah. So if, if not more. Yeah. Game
    2:00:23 over. Yeah. That’s it. You’re done. Yeah. You’re 10 ring again. So that’s part of the reason. Yeah.
    2:00:31 In addition to my instinctive aiming, completely shitting the bed and not working given all the factors
    2:00:38 we’ve already talked about, I’d say one out of every four shots maybe was, was not falling.
    2:00:43 And so mentally you’re struggling with the aiming. Yeah. Then all of a sudden the equipment’s not
    2:00:50 working. So it’s just adding insult to injury and it’s just making this mental struggle so much worse.
    2:00:57 Yeah. So I should highlight that it, there are so many reasons in any sport to mimic or rehearse
    2:01:02 competition conditions. But in the case of archery, one is you want to get used to being crowded,
    2:01:07 right? If you’re training by yourself, it’s not the way it works at any of these larger tournaments.
    2:01:11 Like you’re going to be on a line and literally could have somebody, I don’t know how far away
    2:01:17 were folks for with me? Uh, less than a foot, less than a foot probably in front of me and behind me.
    2:01:21 Correct. And I mean, you just want to hope if you’re right-handed, you don’t have a left-handed
    2:01:26 person right next to you on your right side. Cause you’re going to basically be eye gazing them the
    2:01:31 whole time. It’s really distracting. Although I encouraged you during your training at Gotham,
    2:01:35 find a left-handed guy and stand right in front of them. Yeah. Yeah, totally. So I did that.
    2:01:42 Yeah. So I had the practice. That is one reason. Another is to see what happens to your mental state
    2:01:46 if and when, I guess it’s not really if, I mean, at my level, when you make mistakes.
    2:01:52 At my level too. Yeah. It’s like, what happens? Yeah. Right. And those play poker. Like,
    2:01:59 do you go tilt, monkey tilt? Like how bad does it get? And can you recover if and when that happens?
    2:02:07 And I was just like, the wheels came off. Yeah. Yeah, it did. The wheels came off. I was like,
    2:02:12 aren’t you stupid? Fuck this game. I didn’t say that, but I think you did inside, inside. I was
    2:02:20 definitely, I was not happy. And then it was really, I think a combination of, I mentioned a few things.
    2:02:27 We talked about the tournament conditions and with each mock tournament or league night that I did,
    2:02:32 the scores went up. So everything was trending in the right direction. And I was trying to, I mean, I
    2:02:39 used AI and all these tools to find every possible shop within an hour and a half driving distance.
    2:02:44 And what kind of targets are they using? Can I bring my own target? Which we ended up doing,
    2:02:49 right? Yeah. You went and shot a blue and white face league night, an NFA league night and shot a
    2:02:53 colored face. So instead of shooting the five arrows that everyone else shot, you were shooting three
    2:02:59 arrows. I was running a timer manually behind you, keeping tabs on, you know, your actual pacing,
    2:03:04 because within tournaments, like a simple little added change is just a time limitation. And even though
    2:03:08 you may never even remotely come close to running out of time, just knowing that there’s a time
    2:03:12 limitation is enough to make you panic. Well, that’s another thing that happened to me,
    2:03:18 right? Yeah. So given, let’s just say, you know, six months of serious practice. Now it’s like two
    2:03:26 weeks out starting to aim. And I still have a lot that is manual. It’s not yet automatic. So I am a
    2:03:31 pretty slow shooter. Well, because you have to think through everything. Yeah. Yeah. And so how much time
    2:03:35 do you have for how many shots? You have two minutes to shoot three arrows. Yeah. Which sounds like a lot.
    2:03:40 There was often times you were had three to five seconds left, which is not a good feeling to see
    2:03:46 the timer. And it’s like, what happens when it goes from green to yellow? Yeah. And so 30 seconds
    2:03:51 less a yellow light comes on. That’s way brighter than the green light. Green is meaning you’re just
    2:03:55 standard time left. And what happens to a lot of people, what happened to me initially is I would
    2:04:00 rush through that shot and let it rip. And I would still have 15 seconds left, but I rushed it and it
    2:04:05 would not be a good shot. It was a change to your process. Yeah. All right. So other things,
    2:04:11 mentioned standardizing as much as possible. So one was, and look, guys, I’m not proud of this,
    2:04:19 but I’ll admit it. Figuring out expedient fuel that you can get or bring with you everywhere,
    2:04:23 right? Especially with the amount of travel I was doing, that was actually very good practice. And it’s
    2:04:30 like, okay, let me know how much caffeine I can tolerate. What am I going to use? Does it help at
    2:04:35 all? Because oodles and oodles of liquid anxiety does not help you shoot better, which is why also
    2:04:40 I beta blockers are not allowed in competition unless you get deliberately fat enough that you have a
    2:04:44 prescription for them. That’s a whole separate story. There are actually people who do that,
    2:04:49 just like the sprinters in the Olympics who, oh my God, happened to all be narcoleptics so they can take
    2:04:55 modafinil. What a coincidence. All right. Putting all that aside. So what does that mean? That means that I
    2:05:01 wanted to be able to fuel myself from things I could get at any convenience store, almost any gas
    2:05:09 station. So it would be some form of basic protein. Don’t judge me, but maybe it’s like muscle milk or
    2:05:17 whatever. And then having almonds. I had tolerated Maui Nui venison sticks really well. We knew that I
    2:05:23 could digest that reasonably quickly. So always traveling with that. Then figured out a couple of other
    2:05:27 things. So I’ll give a couple of shout outs because these products end up being really, really helpful.
    2:05:34 So Peak Tea, P-I-Q-U-E, which are basically, if you think about matcha as whole leaf, these are
    2:05:39 pu-erh, oolong, they’re all whole leaf. They’re powdered, so you can mix them instantly.
    2:05:40 Even in cold water.
    2:05:41 Even in cold water.
    2:05:41 Yeah.
    2:05:48 Even if you’re combining it with other things. So I figured out the timing for using that, using
    2:05:55 glutamine, which is incredibly cheap. And I use momentous glutamine, also the next one I’ll talk
    2:06:03 about. And for muscle recovery and soreness, it is incredibly effective. I wrote about this in The
    2:06:07 4-Hour Body. I know you were pretty skeptical at first of the glutamine.
    2:06:10 I mean, the amount you were taking was insane.
    2:06:10 Yeah, it was a lot.
    2:06:16 After doing a little bit of research on my own with the help of Heather, we saw that it was good
    2:06:21 for people with leaky gut syndrome at very high doses. So if it’s okay for that, then it’s got to
    2:06:26 be all right for the overall GI system, right? So it’s like, let’s give it a try. And we started trying
    2:06:32 it as well after seeing you pretty much take an entire bottle of it in a day. Well, it actually
    2:06:34 makes a massive difference for muscle soreness.
    2:06:35 And it’s amazing.
    2:06:41 Yeah, it’s wild. So I would say when we were doing hard training and look, talk to your medical
    2:06:46 professional, I’m not giving medical advice here, but I was using a scoop, which is say five grams of
    2:06:55 creatine three or four times over the course of a full training session, I would say. And then what
    2:07:01 we figured out reasonably late, this was a lucky discovery, ended up playing around because I had used
    2:07:08 this actually on very, very long hikes, which is something called fuel also by Momentus. And that is
    2:07:20 a combination of electrolytes and let’s just call them more slowly digested carbohydrate and a handful of
    2:07:28 other things. But it’s basically like Bugatti Kool-Aid for mental and physical performance. And it was visibly
    2:07:35 noticeable when I was on this cocktail and when I was not. I’d start getting shaky. And then if I had,
    2:07:40 and I timed this, I had everything on a schedule and I knew how long it took me to digest. Because
    2:07:44 the last thing you want to do is have like three protein bars and then get up to shoot and you have
    2:07:45 all this blood in your stomach.
    2:07:52 Or even worse, a crash. And then you’re like, oh, emergency fuel. How long does it take to come back
    2:07:58 Yeah. Yeah, exactly. So figuring all that out was key. And I would just travel. Like I would have the
    2:08:03 fuel, the glutamine, the peak. I would have bottles of water so I could mix all of that on my own with
    2:08:13 a shaker bottle. And these ended up being, I think, really key to also reducing the decision fatigue and
    2:08:16 possibility for logistics challenges. For sure.
    2:08:24 And that’s why with Lancaster, like most high-level competitors, how early, like how far
    2:08:28 before their first shooting do they arrive at Lancaster?
    2:08:30 Most pro shooters?
    2:08:30 Yeah.
    2:08:34 45 minutes, half hour, an hour.
    2:08:37 Right, but when would their plane land?
    2:08:39 Oh, sorry. A few days.
    2:08:40 Yeah.
    2:08:44 You know, well, it depends. Depends on the season. Because if the season’s really crammed in,
    2:08:49 you may land the night before the competition starts because one just ended somewhere across the world.
    2:08:50 Yep.
    2:08:54 But ideally, you’d try to get there a couple days early. So that way you shake off the jet lag,
    2:08:58 you get used to the bed, you just get used to where everything’s laid out. And you know,
    2:09:01 you kind of just see how things are going.
    2:09:02 But if you’ve been to the event before.
    2:09:03 How early did we get there?
    2:09:06 10 days, 12 days early, I think. Something like that.
    2:09:12 Yeah. And so again, this is just, if it’s helpful for folks, I do this whenever I’m
    2:09:16 competing in anything new, right? So figure out where you are, figure out your food options,
    2:09:22 figure out your bed. For instance, I slept really poorly on the hotel mattress. So ordered a pillow
    2:09:26 topper, got that all figured out. Where are we going to practice?
    2:09:29 How long does it take to drive from your hotel to the venue?
    2:09:31 Right. How does that differ with different times of day?
    2:09:34 Yep. And what does it look like, the venue?
    2:09:39 So we did a lot of different things too. We went to the venue early and checked it out after hours
    2:09:43 when no one was there. We’re the only ones walking around except for the Zamboni cleaning the floor.
    2:09:44 Yeah.
    2:09:48 Right. And so we’re checking it out. And so you get an idea of what the field looks like,
    2:09:49 what the lighting looks like, where the bathroom’s located.
    2:09:51 Figuring out where the bathrooms are.
    2:09:56 This is not a small thing, right? Because when you’re shooting at this particular tournament,
    2:10:02 on each bail, you have four targets, A, B, C, D. So you’re shooting with three other people,
    2:10:09 you all score one another, and I’m simplifying things a little bit, but basically you’re switching back
    2:10:13 and forth. Two people shoot, and then the next two people shoot, and then the next people shoot,
    2:10:19 you alternate back and forth. So you may not have a whole lot of time to get to the bathroom. How
    2:10:24 crowded is the bathroom, right? Where is the least crowded bathroom? Where’s the secret bathroom?
    2:10:25 Yep.
    2:10:29 I’m figuring all this out ahead of time, because I recognize, look, I don’t have a lot of time under
    2:10:34 my belt. I’ve trained my ass off to the extent that my body would handle it. I pushed my body,
    2:10:42 and I do need to give a huge thank you to Heather, who is a top-tier manual therapist,
    2:10:48 magician with soft tissue, and no way that I could have made it to Lancaster without her help.
    2:10:50 Yeah, you were on the ragged edge.
    2:10:57 I was run pretty ragged. Yeah. I mean, I had kinesiology tape all over me. A couple of other
    2:11:01 recovery tools that were really helpful. One, I really didn’t anticipate because I had no exposure
    2:11:07 to it, but this is, I guess, full-spectrum cannabis oil. Was it Rick Simpson?
    2:11:13 Yeah, R-S-O. Rick Simpson oil, I believe, is the name of the guy that came up with this.
    2:11:19 And what was fascinating for me, you do not feel any psychoactive effects whatsoever. Topical,
    2:11:21 to be clear. Topical, yes. It does not cross the blood-brain barrier.
    2:11:23 Not suppositories. Yeah, no.
    2:11:25 Don’t fall for the marketing campaigns for the archery.
    2:11:26 No.
    2:11:30 THC suppositories. And you don’t feel any psychoactive effect. Obviously,
    2:11:36 do not break the law where you live, so pay attention. But in terms of reducing or eliminating
    2:11:43 muscle spasms, incredible, incredibly effective. And also, if you’re going to get, let’s just say,
    2:11:49 massage therapy, do not get, necessarily, Heather would be able to speak more intelligently to this,
    2:11:54 but incredibly deep, hardcore work right before you’re going to train. I mean, there are different
    2:11:56 types of massage for flushing.
    2:11:56 Sure.
    2:12:01 Yeah. You don’t want to overly lengthen the muscle, because then you can lead that
    2:12:07 joint that it’s supporting or around to become potentially unstable, which results in a potential,
    2:12:10 serious potential for an injury to the joint, like an actual injury.
    2:12:13 Yeah. You can also get really sore, as I was saying.
    2:12:15 Increase your inflammation.
    2:12:21 Which does not help with anything, right? My main issue was, like, my shoulder or my wrist or
    2:12:27 my forearms would just be on fire. They’d be all swollen like a puffer fish.
    2:12:27 Sure.
    2:12:28 And it’s like, okay, sure.
    2:12:29 This is our first day of four days of training.
    2:12:30 Sure.
    2:12:31 We need to fix this.
    2:12:32 How do we fix this?
    2:12:40 From an outsider’s perspective, it was fascinating to see with unlimited ability to just make things
    2:12:47 happen, what you can do to maximize your potential to perform. So what can you control? Can you get
    2:12:54 that bed topper? Can you get there 10 days early? Can you see the venue? Can you have the Bugatti of
    2:13:00 electrolytes? Can you get the things that actually make a difference and have you experimented enough
    2:13:06 leading up to the event to know how you respond? And if you take enough detailed notes, you know
    2:13:10 exactly how you’re going to respond. What is the lag time? What is the delay? How many days
    2:13:15 days after I shoot this 300-arrow day, am I going to be sore and unable to shoot properly?
    2:13:15 Exactly.
    2:13:17 So many different things.
    2:13:24 And actually, this is as good a point as any to mention the glue that holds us all together,
    2:13:28 which is note-taking and training logs.
    2:13:29 Yes, entirely.
    2:13:29 Right?
    2:13:36 This is such a pivotal thing to consistently performing under pressure. You might get hot once
    2:13:40 and shoot great and win a tournament, but if you didn’t know what you did that led up to that,
    2:13:46 how are you going to repeat it? And so you have to blueprint, as Joel says in his system,
    2:13:53 the shot IQ, how do you blueprint an ideal shot or an ideal tournament? And leading up to that,
    2:13:57 a training session, whatever it may be, what can you do to replicate that every time?
    2:14:02 Yep. And a few things that were surprising to me, for instance, if I felt like I’d just been put
    2:14:09 through a meat grinder, I would maybe, left to my own devices, look back one training session,
    2:14:16 maybe two training sessions, but often it’s five days ago, five training sessions ago. You have to
    2:14:20 look back further than I would have expected. That is going to be beyond your memory.
    2:14:25 For sure. How many arrows did you shoot? Yeah. What did you do that day? Did you strength train
    2:14:30 as well? How about massage therapy? What did you eat? Whatever it is, you’ve got to know. If you
    2:14:35 don’t know, you’re guessing. Yeah, exactly. And also, we’re mentioning a lot of these different things.
    2:14:39 Most of these are not expensive in the grand scheme of things. Correct.
    2:14:45 I mean, the only one that might be out of range that I used quite a bit is the low intensity continuous
    2:14:52 ultrasound. Sure. There are these devices that basically put a very light ultrasound stimulus
    2:14:57 through these electrodes. And there’s a SAM device. There are a number of other ones that is
    2:15:03 Lycus, L-I-C-U-S, low intensity continuous ultrasound. People can look it up. That one’s a
    2:15:09 little pricey, but there’s a whole lot you can do that is not expensive. Almost everything I’ve mentioned
    2:15:14 is well within reach. I mean, you’re doing it right now. You got a pen and a paper.
    2:15:19 Yeah. That’s like the weapon right there. You know, that is so important. I’ve encouraged so
    2:15:25 many people I work with that come to me for coaching to take detailed notes. And I can’t
    2:15:30 tell you how few do. And you’re the only one that I’ve ever seen take a sufficient level of detail of
    2:15:36 notes on how the training session went, what you did, and how you ultimately felt. And then just being
    2:15:40 able to look back and see. I can’t tell you how many times you pulled it out and said, “Let me look back to
    2:15:45 San Diego when I went and visited Coach Lee and he told me to go away after 45 minutes. Oh yeah,
    2:15:48 this is what we worked on. Interesting. Okay. Let’s make sure I’m doing that today.”
    2:15:49 Yeah, totally.
    2:15:50 That’s a few months later or more than that.
    2:15:57 Yeah. Yeah. That ended up being such an important key to everything. And I would log the workout,
    2:16:01 give you just a couple of tips. I mean, this is going to seem really rudimentary and it’s like,
    2:16:06 yeah, duh, but very few people do it. When did you work out? When did you do your training?
    2:16:11 Time of day. Yeah. When was your last meal prior to that? Write this stuff down. You are not going
    2:16:18 to remember. And then going through training, it’s like, well, if you had a period of shooting really
    2:16:24 poorly and then you tested a number of things to fix it, what happened? So for instance, that pulling back
    2:16:32 on the pinky of the bowhand ended up being something. When I got fatigued, I would start to lose that
    2:16:37 tension and it would have a whole cascade of negative effects. And I was like, okay, interesting.
    2:16:44 For whatever reason, that cue seems to fix a lot. And there were a handful of things that you’re only
    2:16:50 going to discover if you are taking those types of notes. And I think this applies to way more than
    2:16:57 archery. If you’re not really paying attention to what you’re doing and maximizing your chances for
    2:17:02 success and ultimately maintaining what you’re doing and training or leading up to an event,
    2:17:07 whatever it may be, if you change everything at the event, because I’m at the event, I should
    2:17:12 probably clean up my diet. Why would you do that? It’s too late. It’s too late. If you’re eating Cheetos
    2:17:16 at home, as much as you shouldn’t be eating Cheetos at home, you should probably just do it at the
    2:17:21 tournament. If you drink seven up or you have a beer the night before or whatever it is, you should
    2:17:25 probably continue to do that. You don’t want to all of a sudden sober up at the event and deal with
    2:17:29 withdrawal syndromes from not having enough sugar because you used to have cap and crunch for
    2:17:35 breakfast. I don’t know, whatever it may be, you might want to just maintain the same thing. And so
    2:17:41 this applies to so many things, not just archery. Yeah. Oh, absolutely. And also if it’s helpful to
    2:17:46 people, when I would take notes, I mean, you can even kind of, I won’t show off all this because
    2:17:53 some of these are top secret in this one, but I also basically draw a little square. You’ve seen
    2:17:57 these in the bottom right of each page in this training log. And my training log is actually
    2:18:02 like this big, it’s larger paper. It’s like bigger than an eight and a half by 11. Yeah.
    2:18:10 It’s, it’s a large notebook. And in that bottom right corner, I, so I’m not only taking notes,
    2:18:17 I’m also reviewing all of those notes after the session. And in the bottom right, I am putting my
    2:18:25 next actions or key takeaways to focus on for the next workout. And so when I land at the gym,
    2:18:31 or in this case, the range, the next day or two days later, I know exactly where I’m picking up.
    2:18:35 I do not have to spend any time on that. All right. So we’re doing all this stuff,
    2:18:42 chugging muscle milks and fuel and glutamine and peak tea and learning to aim.
    2:18:42 Yes.
    2:18:43 Like a big boy.
    2:18:44 Yes.
    2:18:51 Then what happens at Lancaster? What’s the goal? Were the expectations, hopes, like from your
    2:18:52 perspective, I’d be curious to hear.
    2:18:57 I would say my number one hope was just that you’d be happy with how it went, no matter what,
    2:19:02 because ultimately there’s no way to know how it’s going to go. Would it be great if you made the cut?
    2:19:09 Would it be great if you won the event? Sure. That’d be cool. But how is it going to go? No one knows.
    2:19:14 Competition is very interesting. It really is. It’s just unknown until you do it.
    2:19:20 Just a quick side note. So I remember, I don’t want to mention his name, but I was training somewhere
    2:19:28 and I saw my first barebow shooter who was, in my eyes, really good. And in practice, just incredible.
    2:19:31 And do you remember what you said to me after that?
    2:19:32 I can tell you.
    2:19:34 Go for it.
    2:19:35 Practice scores don’t matter.
    2:19:35 Oh, yeah.
    2:19:44 Now, on some level, consistent practice scores are one indicator, but competition is just a different…
    2:19:44 It’s a totally different animal.
    2:19:45 Different animal.
    2:19:52 And so you can expect to falter. You hope to do well. But ultimately, it’s looking at where you were,
    2:19:56 you really hit rock bottom three weeks before the event, right?
    2:20:02 So from there, there was an upward trajectory and you were heading in the right direction.
    2:20:06 So that’s a lot of stuff that I remember I was reminding you about. You’re headed in the right
    2:20:10 direction. You just have to maintain your focus on these things. Do not get distracted by anything
    2:20:15 else. Each arrow is its own. You give it the care that it deserves. The arrow that you just shot does
    2:20:20 not affect the next. And the arrow that you’re about to shoot doesn’t affect anything. It’s just its own
    2:20:26 individual thing. Treat it with care. It’s a 60 arrow round, not a one arrow round. So it’s really
    2:20:30 unimportant what happens on each individual arrow. Ultimately, it’s how you control the whole event,
    2:20:37 how you maintain focus, whatever it may be. Just composure ultimately is what’s required to succeed.
    2:20:41 It’s not about being perfect. It’s just about maintaining what you do in practice better than
    2:20:46 the next guy. That’s who wins. And so that was just the main focus that I was trying to hammer home
    2:20:50 to really say, this is what you need to lean into and avoid any of this other distracting
    2:20:55 thoughts. It’s not Lancaster. It’s nothing. It’s just another venue. You’re just shooting arrows.
    2:21:00 Nobody’s interfering with you. It’s you and the bow and no one else. So ultimately nobody’s going to
    2:21:06 prevent you from succeeding or failing except for yourself. So you just got to get out of your own
    2:21:10 way and let it happen. You’ve already put in the time you put in the effort. Just go have fun.
    2:21:12 Just shoot some arrows and maintain composure.
    2:21:21 Of course I was nervous, but I also came into it feeling like I cannot imagine with the limitations
    2:21:28 that I have having taken this more seriously. Like I’ve done the prep I was humanly capable of doing.
    2:21:35 So ultimately it was just, there was no expectations. I don’t like to have expectations when it comes to
    2:21:40 competition because it’s just, it adds a level of pressure, distraction.
    2:21:47 Yeah. Well, I can also say for myself, I hadn’t done a proper large competition in a super long time, right?
    2:21:48 You said 20 years.
    2:21:58 20 years, 20 plus years. And for me, I was so curious. I’m like, is that gear going to click?
    2:22:02 Is there going to be another gear? And ultimately there was, and I was very happy to see it because
    2:22:04 I had not seen it in the mock tournaments.
    2:22:07 No, me neither for the record.
    2:22:15 Yeah. And part of that though, for me was, okay, now this is a real competition, right? This is what
    2:22:21 we’ve been training for. Adding extra pressure to myself now, much like changing your diet last minute
    2:22:28 is not going to help. The training has been done. And so coming into it, I don’t even know if I’ve told
    2:22:35 you guys this, maybe I did, but I basically just told myself, this is just treat this like training
    2:22:40 with distraction. That’s it. This is just another training session with a lot of distractions.
    2:22:40 It’s healthy.
    2:22:48 And I have had my best competition performances, whether it was, you know, going to the worlds
    2:22:56 in tango or the national championships in Sancho Chinese kickboxing when I’ve done that and having
    2:23:06 high hopes certainly, but the mental prep that I did for that was my pass fail here is not the score.
    2:23:11 It’s how well I can recover and keep my calm.
    2:23:11 Exactly.
    2:23:16 That was it. And I was like, okay, I have a lot of room for improvement because I remember
    2:23:22 throwing a tantrum of epic proportions when everything went sideways at Easton.
    2:23:22 Yeah.
    2:23:23 In fairness, that was pretty rough.
    2:23:24 It was rough.
    2:23:25 That was rough.
    2:23:25 Yeah.
    2:23:27 Yeah. I felt bad too.
    2:23:28 Yeah. It was bad.
    2:23:29 Yeah.
    2:23:34 It was really bad. And I was like, okay, so this is it. This is like a meditation practice.
    2:23:44 And success is viewing it as training with distraction and just keeping calm. And if I
    2:23:46 get excited, that’s okay. Just like reeling it back in.
    2:23:47 Everyone’s going to get it.
    2:23:53 So Heather was sitting there with a mutual friend and what Heather was saying is she was looking
    2:23:57 at me and she’s like, wow, Tim is overstimulated. And it’s very easy to be overstimulated there.
    2:23:58 I mean, it’s-
    2:23:59 So loud.
    2:24:03 It’s so loud. It is a cavernous space. There are how many shooters?
    2:24:07 I mean, there was close to 600 shooters on the line at one time.
    2:24:12 Yeah. And what Heather was saying is that when I crossed the line to straddle the line to
    2:24:16 shoot, there was just this like calm that washed over me. And she was saying that-
    2:24:19 I mean, you were just high-eyed walking around.
    2:24:20 Yeah. My eyes were-
    2:24:21 Beforehand.
    2:24:22 Saucers beforehand.
    2:24:26 And the moment, yeah, the moment you crossed, it was just like, this is what I do.
    2:24:26 Yeah.
    2:24:27 This is how it’s going to go.
    2:24:33 And it was just, it was the first time, genuinely the first time where it was just like you held
    2:24:34 your shit together.
    2:24:36 Yeah. So that was an experience.
    2:24:36 Yeah.
    2:24:41 And I was like, oh, oh yeah, I’ve done this before. Because I guess, and we’ll get to
    2:24:47 this, but it’s like historically, like I know I don’t have a technical advantage over everyone
    2:24:48 there. Some of these guys have been shooting forever.
    2:24:49 Yeah.
    2:24:55 Right. And I was like, okay, well, how can I try to stack the deck? And we already talked
    2:25:03 about a lot, right? Nutrition, sleep, taking away handicaps that I can easily remove. Then
    2:25:09 I was like, okay, well, being consistent for 60 arrows, which means trying to contain the
    2:25:17 fluctuations in energy and also contain the fluctuations in emotional reaction. And I remember
    2:25:22 taking the first few shots and I’m standing on the line and there’s a person 12 inches
    2:25:27 in front of me and sweet, sweet people, but her arrows are sticking out and literally jabbing
    2:25:34 me in the stomach like the, you know, the knocks, the back of the arrow. And I’m like, well, that’s
    2:25:39 distracting. And then there’s a guy right behind me who has a huge longbow. He’s in the longbow
    2:25:44 division and he’s holding it sideways right in front of me. So I can’t even lift my bow.
    2:25:51 Meanwhile, the timer’s going, right? And I’m like, oh man. Okay. But then I was able to,
    2:25:58 I think in part from visiting the venue, in part from doing the Easton comp prep and having the
    2:26:06 black bales, which they also had at Lancaster, walking in that late night when the Zamboni was
    2:26:11 there because it’s indoor lighting to see what the lighting is like, let my eyes kind of adjust and
    2:26:18 feel it out. Not worrying about the bathroom, not worrying about nutrition. And it took a little bit
    2:26:26 of shooting to, to get comfortable with the process and the turnaround speed from one pair to the next
    2:26:33 pair shooting on the same bail. But ultimately ended up with a, I think it was exactly 500 points,
    2:26:38 right? I think so. Yeah. I think it was exactly, look, somebody could find it online. It’s easy
    2:26:44 enough to find, but ended up with 500 points. That’s not anywhere close to my practice high
    2:26:49 scores, but that’s fine. But it was my best tournament scoring. And you’re most importantly,
    2:26:54 in my opinion, the best performance you’ve had. It’s not about the outcome. It’s about the performance.
    2:27:00 Yeah. If I shoot beautifully in my opinion and someone else out shoot me, I have to be happy
    2:27:04 with that. I did the best I can. What does that mean? I think I’d have to go back and look. I don’t
    2:27:10 know what number. I think you were 80th something. 80 something. 80s in there. Yeah. So you’re, you know,
    2:27:16 not quite at 64 where you wanted to be, but. It was really fun. And just the fact that I didn’t
    2:27:24 lose it, right? Irrecoverably was a huge highlight. And also we ended up, because I’m a glutton for
    2:27:29 punishment, you know, doing, I guess it was the next day, maybe, maybe it was a day later, but doing a
    2:27:34 bunch of practice. Yeah. And figuring some stuff out where it’s like, oh, okay. Yep. I feel like
    2:27:41 automatically some of these tweaks. Yep. Would lead to a higher score. Sure. And if I can basically just
    2:27:46 get my practice scores closer to my competition scores, or maybe you frame it the other way,
    2:27:53 then if I’m able to maintain my composure, it’s like, okay. Like I think certainly like a 540 or
    2:27:59 something like that is, should be enough to get into the top 64 for sure. You would think so. You would
    2:28:03 think so. Yeah. So great experience. Thanks so much for the amazing coaching. Heather, thank you for
    2:28:10 keeping my body in one piece. And I’m just trying to think of what else we could mention just in terms of
    2:28:19 approach or anything else that’s worth adding. I think, you know, one approach maybe, and this
    2:28:25 particularly given some of my orthopedic issues and just like tendinosis limitations and so on,
    2:28:30 this isn’t totally right. And I’ll explain the modification, but this actually comes from a very
    2:28:38 famous track coach with many, many world records to his athletes credit. Hank Kreigenhoff or something
    2:28:42 like that. I believe he’s Dutch. I’m sure I’m messing up that, but it’s in the four-hour body if people are
    2:28:49 looking for the actual name. And he said, effectively, my goal is to do the least necessary, not the most
    2:28:59 possible. And the way that ties into the training is I found if I really, really overdid it, then I might
    2:29:04 need four or five days off. If my shoulder’s really inflamed and problematic. So it’s like, okay,
    2:29:10 how can we use smaller doses with higher frequency to make this work?
    2:29:16 Ultimately, that’s super beneficial in archery. So if I were to wave a magic wand and try to make
    2:29:22 things better the next time, it would be doing archery more often. So it’s not about how many
    2:29:28 arrows you do in one session. It’s how many sessions in a week can you do and how many days in between each
    2:29:34 session are there? Anything more than one is too many, in my opinion. So if you could standardize
    2:29:41 your schedule better, better for the sake of archery performance, that of course requires sacrifice
    2:29:47 elsewhere. Time hanging out, time working, whatever it may be. It’s a challenge.
    2:29:52 I mean, for the competition, I mean, that was a commitment, right? Because it was like, unless my
    2:30:00 body failed for a period of time, which happened with alarming regularity, but I mean, certainly when
    2:30:07 we’re looking at the training in Utah and a lot of other places, I mean, certainly in person, I mean,
    2:30:10 it was kind of like two and a half to three hour sessions.
    2:30:15 It was intense sessions. And in Tim’s famous last words, one more end.
    2:30:20 One more end. Yeah. One more end. It’s like, well, one more bunch of arrows. And I’d be like,
    2:30:20 one more end.
    2:30:20 Okay.
    2:30:21 Three hours later.
    2:30:25 All right. One more end. Three hours later. Okay. One more end. Yeah. One more end. Which by
    2:30:30 the way, that ended up for solo training being important to me because you gave me the advice
    2:30:36 of, and this might sound a little counterintuitive, but not setting a minimum number of arrows you need
    2:30:40 to shoot, but a maximum number of arrows. And it’s like, when you hit that, you’re done.
    2:30:45 Yes. No matter what, no matter if it’s your best day ever and you cannot miss, and you’re just
    2:30:49 enjoying archery more than you’ve ever enjoyed in your entire life, you have to stop.
    2:30:55 But also if you’re struggling, you’ve got to push towards that upper end of that limit
    2:30:57 because of you need to put in the reps.
    2:31:03 Where I got into trouble was, let’s just say I wanted to shoot a hundred arrows as a minimum.
    2:31:10 And I would go, if I were shooting poorly and I got to a hundred, I’d be like, I’m not ending
    2:31:16 on that. It’s terrible. Yeah, exactly. Whip my back. I’m not ending on that terrible shitty
    2:31:19 end. There’s no way I want to end on a good rep.
    2:31:23 And so I’d push and push and push. And more often than not, it would just continue to deteriorate.
    2:31:29 Yeah. And then I would end up with some type of inflamed shoulder, inflamed X, Y, or Z that now
    2:31:30 keeps me out of training for three or four days.
    2:31:34 Or potentially hit you real hard five days later as you started.
    2:31:37 Exactly. Yeah, exactly. So not worth it.
    2:31:37 Yeah.
    2:31:43 But that takes a lot. And to beat a dead horse, it comes back to also the journal, the notes,
    2:31:45 the training logs.
    2:31:49 But something that was interesting that you kind of discovered watching people on the practice range
    2:31:55 the day after you competed or whenever that was, and you learned some things. You were watching a
    2:31:59 couple of different shooters out there. There was a, I think the number one ranked barebow shooter that
    2:32:05 won the ranking round that year and set the new Lancaster record for the ranking round. You were watching him
    2:32:09 shoot. You first pointed him out to me and said, Hey, keep an eye on him. See if there’s anything
    2:32:15 that he’s doing that maybe I should start to work on as, you know, just maybe there’s something I’m
    2:32:20 missing. And, you know, I watched him for two arrows and I think I just walked right over to him. I said,
    2:32:26 Hey, how’s it going? What’s your name? How long you been shooting? Oh, I was successful recurve
    2:32:33 archer. Cause his form looked recurve. Like there’s a very distinct look to that. And he shot as a junior
    2:32:39 competitively nationally, I believe for Canada, if I remember correctly. And then he shot all through
    2:32:46 college shooting recurve competitively. And then he started shooting compound for a while and kind of
    2:32:50 set down the bow, came back to it like four or five years later and started shooting barebow.
    2:32:56 And so he already had a decade plus of archery experience doing essentially the same thing,
    2:33:02 the same kind of form. And then you pointed out some 13, 14 year old Korean kids or something like
    2:33:08 that. Korean American kids that were just pounding. Like they’re, they’re just stacking the arrows in at
    2:33:13 the center. Yeah. I mean, and when you say stacking, it’s shooting six arrow ends in the size of the okay
    2:33:17 symbol that you can make with your fingers basically. Like, and that’s impressive, especially at that age.
    2:33:23 And so same kind of thing, you know, you’re like, I pointed them out. Look at these guys,
    2:33:29 you know, I bet you they’re shooting X amount of arrows a day for, you know, 300 plus arrow. I’m just
    2:33:34 guessing they shoot a lot. I can tell. So I went over to their coach who didn’t really want to respond
    2:33:39 to me. So then I went to the kids directly. I was just like, how much you shoot, how long you’ve been
    2:33:43 shooting. Which is possible because we have to go pull our arrows at the same time. Yes. Right. So you can
    2:33:47 have a conversation. Yeah. And even if not, it’s the practice range. And again, we talked about the
    2:33:51 community. They’re very welcoming. People are willing to discuss and communicate because it’s
    2:33:56 just, everybody is in the same game. They’re all struggling quote unquote with the same thing that
    2:34:00 you’re struggling with. And so they’re just in a different stage. And so you can learn from their
    2:34:04 experience if you ask them the right questions and hopefully they’re willing to share. Yeah. The kids
    2:34:08 are super friendly, super friendly. And so you’re, Hey, how long you’ve been shooting? Five years.
    2:34:13 How many days a week do you shoot? Six days a week. How many arrows a day do you shoot? Two to three
    2:34:16 hundred arrows every single day. That’s why they’re good, Tim.
    2:34:24 Well now, okay. Now I’m going to get back on the, on the witness stand, defend myself. Not defend
    2:34:28 myself. Not that you weren’t good. It’s just, there’s a stage, right? Yeah. I’m good. I mean,
    2:34:33 they’re doing a lot of volume. Yeah. But that was despite having technique that was not great.
    2:34:37 Sure. I also was like. Now to my untrained eye, I’m like, I can’t tell. Yeah. But I said this,
    2:34:41 this, and that. They should do these things. You know, they, despite these issues, they’re still
    2:34:46 able to do well because they’ve put in sustained reps for a very long period of time. So they’re able
    2:34:52 to just default to what they do. Yeah. And you had six months. Yeah. They had five years. Yeah.
    2:34:56 There’s a huge difference. It’s a different thing. Yeah. And it’s just, you get looking,
    2:35:03 you look experienced from experience. You don’t just get it. You’ve got to make that groove,
    2:35:07 as you said, in the brain and really make that neuromotor connection strong enough to where it
    2:35:12 just fluidly happens. That’s why an expert is an expert. They’ve done the same thing thousands
    2:35:19 and thousands and thousands of times. I can’t tell you how many, I’m well over a million shots the same
    2:35:27 way, same technique, same thought process, same thought at full draw. So it’s yeah. An immense amount
    2:35:32 of effort and work over time. Sustained effort is what really makes you good. Yeah.
    2:35:37 Yeah. But that’s true for everything. Yeah. Well, it’s been a hell of a journey. It’s not
    2:35:45 over. It’s not over. But we might bounce around, might ask some more questions. But do you want to
    2:35:50 talk about the backyard championship? Yeah. So what the hell is the backyard championship?
    2:35:56 So everybody loves to be a backyard world champion per se, because everybody, like I said, practice
    2:36:01 scores don’t matter, right? Everybody can shoot well in their backyard. Everybody’s happy to tell you
    2:36:05 how they’ve shot so well in their backyard and post their pictures of their targets all over social
    2:36:11 media or potentially not just their backyard, but the range they shoot at or their club. And that’s
    2:36:15 great. Like I’m, I’m all for it. I love that people are proud and passionate about what they’re doing.
    2:36:21 And so we’re, we’re forming this thing that we’re calling the backyard championships, which is
    2:36:26 essentially a digital tournament. We’re going to have two events this year, an indoor event and an
    2:36:32 outdoor event. And essentially you will with a honor code and a buddy system, hopefully submit your scores
    2:36:38 after you sign up for the actual event. And after you submit your scores, we’ll have a digital leaderboard
    2:36:43 that people can essentially rank themselves amongst other people throughout the world. And it’ll be bracketed male,
    2:36:49 female, adult kid, different disciplines, compound recurve, bare bow, you name it, just stick bow,
    2:36:56 horse bow. I don’t, whatever it may be. As we identify important disciplines, we will make sure to have
    2:37:01 that available so you can compete against other people shooting a similar bow. So this kind of ties
    2:37:07 into encouraging others to pick up a bow and shoot archery. And as Joel Turner told me, it’s archery,
    2:37:15 try it. Meaning it doesn’t matter what style of bow you shoot. You can shoot horse bow with your thumb.
    2:37:20 You could shoot a trad bow. You can shoot a compound with a scope and a level and a release aid and huge
    2:37:25 stabilizers. It’s archery and it’s really, really fun. And this is hopefully going to make it more
    2:37:31 accessible to more people to show up at their local range, rent a bow, go shoot some arrows, get a score,
    2:37:36 get it posted on the internet and just see how it goes. Cause it’s really fun to build a community.
    2:37:41 And then within that, we’re going to have a, a discord server that is exclusive for people who
    2:37:45 are competing at the event. So we’ll be able to have people discussing back and forth, maybe bragging
    2:37:51 rights, things like that. And ultimately it’s nothing really being awarded other than bragging rights of
    2:37:52 being a backyard champion.
    2:37:58 All right. So I’m excited about this. I want to recommend everybody archery. Try it. I’ll echo
    2:38:05 Joel, who by the way, is an amazing, we don’t have time for this, but an amazing thumb shooter. He’s got
    2:38:11 a gnarled Franken thumb because he does it so often, but you can check that out. In fact, the oldest way
    2:38:17 of shooting probably I would say is a thumb release. So you can check out Joel and his monster thumb and
    2:38:23 his, and his system as well shot IQ, but coming back to this, the backyard championship, a few
    2:38:27 things I want to say. Number one, this is an opportunity to have an end goal, right? It doesn’t
    2:38:34 have to be a Lancaster as it was in my case, which also it’s not where I started out, right? I just
    2:38:43 wanted the meditative practice. And quite frankly, this sort of blast from the past of using a tool
    2:38:48 granted with some modern materials that humans have used for thousands of years upon thousands
    2:38:56 upon thousands. And I think it is really therapeutic for a lot of people who try it and it’s just fun.
    2:39:05 It’s really fun. So now you have the chance to have some type of goal related to giving archery a
    2:39:10 shot. And if, if you don’t have your backyard championship set up and you don’t have your own
    2:39:16 gear, that’s no problem whatsoever. I didn’t buy my own gear for a long time and you can go to a local
    2:39:23 range and the folks are almost always incredibly welcoming, ready to help. Try a bunch of different
    2:39:29 stuff. Yeah. Try a compound. Yeah. Try a recurve. Yeah. Try a horsebow. Yeah. Try them all out. And
    2:39:34 it will give you a regular, at the very least, I mean, this is going to sound like an oversell,
    2:39:37 but it will give you a regular meditation practice. Maybe you have trouble sitting on a cushion,
    2:39:43 closing your eyes and doing it that way. A lot of people do try this. It for me was such an unlock
    2:39:53 for tabling my monkey mind for an hour or two. It’s really remarkable. So I encourage people to try it
    2:39:59 out. And this, uh, the backyard championship allows you to shoot multiple different disciplines and
    2:40:04 submit multiple different scores. So if you have a compound or recurve, a bear bow, a long bow, a horse
    2:40:09 bow, whatever you got, you can submit a score for each discipline for indoor and outdoor.
    2:40:15 And once you submit your score, we have these really awesome quiver pins that we’ll send to you
    2:40:19 as well. So you can show that you actually participated in the, the backyard championship.
    2:40:21 So. All right. Where should people go?
    2:40:26 Just head to my website, jakekaminski.com. Everything will be available there. As far as,
    2:40:29 uh, the info, the leaderboard, all that info will just be all right there.
    2:40:34 All right. Perfect. All right. Everybody check it out. The very least go to range, pick up a bow.
    2:40:35 Yeah. Have a good time.
    2:40:40 Take some intro classes. They do fun stuff. Some places they’ll blow up balloons or throw on the
    2:40:45 black lights. There’s a lot of fun to be had. Yeah. Uh, also if you have kids, this is an awesome
    2:40:46 activity to do with your kids.
    2:40:52 Absolutely. I mean, and, uh, your YouTube channel, we recorded a video that’ll be coming out soon or
    2:40:57 will be already. Yeah. And that, and that will show gear one-on-one from Jake and then also
    2:41:03 technique one-on-one. Yeah. So if you’re really not sure and there’s nobody nearby or they’re not sure
    2:41:08 how to help you, you’ll at least have a basic understanding of the equipment to be safe and to
    2:41:14 also, uh, have a lot of fun too. So it’ll be great. So check that out. jakekaminski.com folks,
    2:41:17 YouTube channel. I guess people can find it through the website. Is that the best way to do it?
    2:41:22 On the, on the website, you can just search Jake Kaminski as well. It’ll pop up on YouTube direct.
    2:41:28 It’ll pop up on any internet search as well. Very prevalent as far as the search engine results.
    2:41:33 Easy to find. Jake Kaminski, K-A-M-I-N-S-K-I. Correct.
    2:41:39 Kaminski.com. Once again, thanks so much to you and Heather. Yeah. It’s been a hell of a
    2:41:45 quite a journey. Awesome adventure and trip and has reinvigorated me on in so many different ways.
    2:41:54 And also I will say it’s, it’s given me so much energy in a sense. It’s been such a recharging
    2:42:00 activity that it’s, it’s given me a lot that I can then apply to other places. Yeah. Yeah. I cannot
    2:42:08 tell you, like I’ve had some, you know, challenging family issues, meaning medical issues over the last,
    2:42:15 let’s call it six months in particular year. And having this as a way again, to just take a break
    2:42:19 from that for a period of time to have a constant, right? I don’t need to rely on an entire team of
    2:42:27 people to gather for a rec soccer game. It’s like, no, I can just book time off in these lanes, meaning
    2:42:31 where you would stand and practice at a range. I mean, sometimes it’s like 10 bucks an hour. I mean,
    2:42:34 it’s like, it’s not, it’s not going to break the bank. Yeah.
    2:42:41 And rentals are generally very, very affordable and I can just take a break. I can go in two hours,
    2:42:48 just quiet my mind. And it’s been such an incredible tool. So I want to thank both of you guys again.
    2:42:53 Yeah. Anything else you’d like to add? Any closing comments before we wind to a close?
    2:42:59 Yeah. Archery is difficult. It’s single-sided, rotational and static. So it’s not exactly good
    2:43:04 for you. I mean, it’s great because it clears your mind. It’s activity. You got something to focus on,
    2:43:08 but it can be a bit much for the body. So taking care of yourself, super important.
    2:43:15 And part of that, I’ll give it another plug, jakecomincy.com. Watch Jake’s videos on technique
    2:43:19 because if you are doing the same thing over and over and over again, you know, just imagine you
    2:43:24 had a pebble in your shoe and you refuse to take it out and you take 10 steps. Okay. You’re fine.
    2:43:29 Maybe you walk to Starbucks and back. You’re fine. You walk a thousand miles with that. You’re going to
    2:43:35 have a big problem with your foot. Absolutely. And that is true with really any repetitive motion.
    2:43:38 There are a lot of sports with repetitive motions. Yeah. Also applies to archery.
    2:43:47 Yeah. And the problems I think are very easy to avoid. Yeah. With a few basic pointers that you
    2:43:53 follow religiously. Yeah. And I’ve got an academy of sorts coming out. It’s like a Jake Kaminsky
    2:43:59 academy that’ll teach you the technique. It is currently available as far as like form advice
    2:44:05 that I give on my YouTube channel. But this academy is an ultra premium, high production quality that
    2:44:09 once you buy into the system, you have lifetime access. So as you develop as an archery, you can
    2:44:13 come back and check it out as often as you’d like. So that’s something that is in the works and
    2:44:19 we’re, we’re getting very close to launching that that’ll also be available on jakekaminski.com as well.
    2:44:24 And, uh, you know, as Joel Turner said, either way, it’s archery. You should try it.
    2:44:32 Oh, man. Well, thanks again, Jake. So nice to see you and train with you. Heather. A lot of fun.
    2:44:39 Thank you again. And folks listening, show notes. We’re going to have links to everything
    2:44:45 as per usual, tim.blog slash podcast. I can pretty much guarantee you there will not be another Kaminsky
    2:44:51 on the podcast as of yet. So you can check that out or just search Jake. I don’t think there are
    2:44:58 many Jakes in the podcast library. And until next time, be just a bit kinder than is necessary
    2:45:04 to others. Also to yourself. If you’re on the line and shoot a terrible shot, don’t go full monkey
    2:45:12 tilt and punch yourself in the groin. Not worth it. Be kind. And I appreciate the other hidden chuckle
    2:45:20 from behind the pillar. And until next time, thanks for tuning in. Hey guys, this is Tim again. Just one
    2:45:26 more thing before you take off. And that is five bullet Friday. Would you enjoy getting a short email
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    Jake Kaminski is a two-time Olympic silver medalist in archery and a longtime member of the US Archery Team. He runs a successful YouTube channel, writes training guides, and develops high-performance gear under the Kaminski Archery brand. Sign up for the Kaminski Archery Backyard Championship here.

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  • #810: Terry Real — The Therapist Who Breaks All The Rules

    AI transcript
    0:00:04 Hello, boys and girls, ladies and germs. This is Tim Ferriss. Welcome to another episode of
    0:00:10 The Tim Ferriss Show. My guest today teaches people how to save themselves and their relationships
    0:00:15 when they are on the brink. He is known as a turnaround expert. And what he teaches,
    0:00:20 tactics and strategies are incredibly practical. I’ve used them in my own life. His fans include
    0:00:26 Dr. Peter Atiyah, Kevin Rose, and many others. And he breaks all the rules of therapy, which is
    0:00:31 part of what makes him very, very interesting to me because the results are undeniable. Terry Reel
    0:00:36 is a nationally recognized family therapist, author, and teacher. He’s known for his groundbreaking work
    0:00:42 on men and male psychology, as well as his work on gender and couples. His book, I Don’t Want to
    0:00:47 Talk About It, Overcoming the Secret Legacy of Male Depression, the first mainstream book ever written
    0:00:52 on the topic of male depression, is a national bestseller. That really put him on the map in a
    0:00:57 big way. His new book, Us, Getting Past You and Me to Build a More Loving Relationship,
    0:01:02 is a New York Times bestseller. And I’ve also featured snippets of one of his audiobooks,
    0:01:07 Fierce Intimacy, on this podcast before as a guest episode because what he teaches can be applied
    0:01:13 immediately in all of your relationships, I would go so far to say. Terry’s Relational Life Institute
    0:01:19 offers training for therapists and workshops for couples and individuals. And I will tell you in advance,
    0:01:25 chances are you are going to disagree with some of what he says in this episode. So don’t throw the
    0:01:30 baby out with the bathwater. If something gets your hackles up, just breathe and continue listening
    0:01:37 and you will find something of value that you can apply in your life today or this week, sometime soon,
    0:01:44 I promise you. You can find all things Terry at TerryReal.com. That’s T-E-R-R-Y-R-E-A-L.com.
    0:01:50 We’re going to get right to a very wide-ranging and tactical conversation right after a few words
    0:01:52 from the people who make this podcast possible.
    0:01:59 Listeners have heard me talk about making before you manage for years. All that means to me is that
    0:02:03 when I wake up, I block out three to four hours to do the most important things that are generative,
    0:02:10 creative, podcasting, writing, etc. Before I get to the email and the admin stuff and the reactive
    0:02:16 stuff and everyone else’s agenda for my time. For me, let’s just say I’m a writer and entrepreneur,
    0:02:23 I need to focus on the making to be happy. If I get sucked into all the little bits and pieces
    0:02:29 that are constantly churning, I end up feeling stressed out. And that is why today’s sponsor
    0:02:34 is so interesting. It’s been one of the greatest energetic unlocks in the last few years.
    0:02:39 So here we go. I need to find people who are great at managing. And that is where Cresset
    0:02:45 Family Office comes in. You spell it C-R-E-S-S-E-T. Cresset Family Office. I was introduced to them
    0:02:51 by one of the top CPG investors in the world. Cresset is a prestigious family office for CEOs,
    0:02:57 founders, and entrepreneurs. They handle the complex financial planning, uncertain tax strategies,
    0:03:04 timely exit planning, bill pay, wires, all the dozens of other parts of wealth management,
    0:03:09 just financial management that would otherwise pull me away from doing what I love most, making
    0:03:14 things, mastering skills, spending time with the people I care about. And over many years,
    0:03:18 I was getting pulled away from that stuff at least a few days a week, and I’ve completely
    0:03:24 eliminated that. So experience the freedom of focusing on what matters to you with the support
    0:03:29 of a top wealth management team. You can schedule a call today at CressetCapital.com slash Tim.
    0:03:36 That’s spelled C-R-E-S-S-E-T. CressetCapital.com slash Tim to see how Cresset can help streamline
    0:03:43 your financial plans and grow your wealth. That’s CressetCapital.com slash Tim. And disclosure,
    0:03:47 I am a client of Cresset. There are no material conflicts other than this paid testimonial. And
    0:03:52 of course, all investing involves risk, including loss of principle. So do your due diligence.
    0:03:58 My first book, The 4-Hour Workweek, which made everything else possible, is built around the
    0:04:05 acronym and framework DEAL, D-E-A-L, Define, Eliminate, Automate, and Liberate. Now, of course,
    0:04:10 after you define all the things you want, your metrics, 80-20, blah, blah, blah, then you want
    0:04:15 to get rid of as much as possible, eliminate. But sometimes there are things that are a huge
    0:04:19 hassle, like expense management for a lot of companies, which you can’t get rid of. They are
    0:04:25 essential to your business. But today, thank God, you can automate it. And there is no better
    0:04:31 way to do that than with today’s sponsor, Ramp. Ramp is a free corporate card that automates away
    0:04:37 your entire expense process. They are incredibly fast-growing and incredibly well-reviewed for
    0:04:42 good reasons. The moment your team makes a purchase, Ramp handles everything. Receipt matching,
    0:04:48 categorization, approval, the whole works. Switching to Ramp is like hiring a full-time employee
    0:04:54 just for expense management. And Ramp makes it easy to migrate from your current corporate card
    0:05:00 with their complimentary white glove onboarding service for new members. More than 25,000 businesses
    0:05:05 trust Ramp, including my good friends at Shopify and the Boys and Girls Club of America, which is why
    0:05:11 they were just named number one in spend management by G2. And now, for a limited time, you guys,
    0:05:17 listeners of The Tim Ferriss Show, can get $250 when you join Ramp. Just go to ramp.com
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    0:05:33 Optimal, minimal. At this altitude, I can run flat out for a half mile before my hands start to shake.
    0:05:35 Can I ask you a personal question?
    0:05:37 Now would have seen an appropriate time.
    0:05:38 What if I did the opposite?
    0:05:42 I’m a cybernetic organism, living tissue over a metal endoskeleton.
    0:05:54 Terry, so nice to see you. Thanks for making the time for the show.
    0:05:57 Oh, it’s wonderful to be here, Tim. I’m a big fan.
    0:06:04 And I am a big fan. And it all started with two people. I would say Peter Atiyah first on the topic
    0:06:13 of male depression and then Kevin Rose on couples therapy specifically. So we’ve had, I suppose,
    0:06:21 indirectly and directly a few years, or I’ve had a few years of Terry Reel. And I thought that I would
    0:06:29 share more of Terry live and in person with my audience for a number of reasons. And as we
    0:06:34 discussed before recording, I thought we would start with some stories. Story time with Terry. And I will
    0:06:37 cue it with bread.
    0:06:40 Pumpernickel.
    0:06:46 Pumpernickel. Exactly. As all good stories begin. Pumpernickel. So could you fill in the blanks with
    0:06:47 that particular story, please?
    0:06:55 So as you know, Tim, my specialty, a couple on the brink that no one else has been able to help.
    0:06:59 That’s what I’ve been doing for 20 years. And that’s what I teach. So here’s a couple on the
    0:07:07 brink. The issue was that he was a chronic liar. I teach my therapist, you pay attention to what people
    0:07:11 report, you pay attention to what they do in front of you, and you pay attention to how you feel.
    0:07:17 And he’s one of these guys, I walk in and I go, the sky’s blue. And he goes, well, not really blue.
    0:07:25 It’s really, the guy is a champion evader. So I get that. He’s an evader. Then I ask a relational
    0:07:31 question. A standard therapist would think, oh, where’d you get that? No. There’s somebody else on
    0:07:38 the other side of that habit. He learned it. So I say to him, who controlled you growing up?
    0:07:46 He’s an evader. Who is he evading? Sure enough, dad, military man, how he sat, how he ate,
    0:07:52 his friends. I said, well, what did that little boy do with that controlling father? And Timmy smiles.
    0:07:59 And that’s the smile of resistance. I like that smile. Very mischievous smile. And he says to me,
    0:08:05 ready? I lied. Dad said, don’t play with Henry. I played with Henry and told him I was playing with Tom.
    0:08:15 Boy, I always teach my students, be respectful of the exquisite intelligence of that adaptive little
    0:08:22 boy or girl that you were. You did just what you needed to do to get by. But guess what? You’re not
    0:08:30 that little boy. Your wife is not your father. Maybe you’re on death’s door here, but maybe it’s time to
    0:08:36 change this up. That’s it. One session. Of course, I don’t tell you the one sessions that don’t work.
    0:08:40 I have to tell you the ones that work. Anyway, one session. They come back two weeks. That’s
    0:08:46 absolutely true. Hand in hand. We’re done. And they were. They were done. Okay, there’s a story here.
    0:08:52 Tell me this story. Guy says to me, over the weekend, his wife sent him to the grocery store to get,
    0:08:59 say, 12 thanks. And true to form, he comes back with 11. The wife says, where’s the pumpernickel?
    0:09:08 I want folks to feel this. He says, every muscle and nerve in his body was screaming to say they were
    0:09:15 out of it. This is a moment my wife, wonderful family therapist, Belinda Berman, calls relational
    0:09:23 heroism. Every muscle was screaming to do the same old, same old. And I took a breath. I thought of you.
    0:09:30 He was borrowing my prefrontal cortex. I thought of you, Terry. I looked at my wife and I said,
    0:09:38 I forgot the goddamn pumpernickel. And she looked at me, true story, and she burst into tears. And she
    0:09:46 said, I’ve been waiting for this moment for 25 years. That’s the story. So in relational life therapy,
    0:09:54 the work I’ve created, we talk about three parts of the human psyche. The wise adult, the part I’m
    0:10:00 talking to right now, prefrontal cortex, the most evolved part of the brain, that’s the part that
    0:10:05 evolved last in the human species. That’s the part that evolves last. Hey, you parents out there with
    0:10:14 ADHD kids, 26 years old, chill. You got 26 years before they start to calm down. Anyway, prefrontal cortex,
    0:10:22 stop and think and choose. But what makes life interesting and dicey is there are two, we call
    0:10:29 them subcortical parts of the brain, automatic, you know, knee jerk response. The mature, wise adult,
    0:10:38 all the way amygdala in the back is the completely flooded, wounded child part, first moments of life
    0:10:44 to four or five, just flooded, just wants to crawl in someone’s lap and cry. Between these two is what
    0:10:49 we call the adaptive child part. And Tim, that’s the part most of the people I see have lived most of their
    0:10:57 lives in thinking that that’s an adult. And it’s not. It’s a kid’s version of an adult. And the
    0:11:03 hallmark of the adaptive child part of us is that it’s automatic. Fight, flight, fawn. I got to get
    0:11:08 out of here or the world’s gone. I got to stand up for myself. What is fawn? Could you explain that
    0:11:12 co-dependence? Oh my God, Tim’s feeling bad. I got to make him feel good because if he doesn’t feel
    0:11:19 good, I don’t feel good. Big for a lot of women, but not only women. And it’s not an adult, let me see
    0:11:24 what I can do to make this relationship work. It’s an anxious, compulsive, oh my God, I got to fix this
    0:11:34 guy. Okay. What we teach is shifting out of that, we call it relational mindfulness. This is the core
    0:11:41 skill from which all other skills depend. The adaptive child part of us, you know, you played
    0:11:47 the losing strategies from fierce intimacy in a podcast. It doesn’t want to use skills. It doesn’t
    0:11:54 want to be intimate. Intimacy is scary. It wants self-protection. So, I’m going to control you. I’m
    0:12:01 going to scream at you. I’m going to withdraw from you. I will never get what I want in the relationship
    0:12:07 when my adaptive child is taken over. And almost all of the people I see, that’s what happens.
    0:12:12 You know, skills are great, but when you’re flooded, they go right out the window. So, the first skill,
    0:12:17 I call it remembering love. Remember the person you’re speaking to as someone you care about.
    0:12:23 And you live with them, dummy. It’s in your interest. So, get centered in that, you know,
    0:12:28 somebody wrote, wait, why am I talking? And be honest with you. Are you talking to nail your
    0:12:33 partner into the ground or prove you’re right? Then take a break. I’m a big fan of break. Wait until
    0:12:39 you remember you’re talking to someone you care about, and the reason why you’re opening up your
    0:12:47 mouth is to make things better. Now, what makes life even more dicey is that that adaptation,
    0:12:56 like the guy in the story lying, was born in a relationship. And what happens is when people
    0:13:02 shift out of, I call, I speak about miserable, comfortable, happy, uncomfortable. And when you
    0:13:11 move out of that into new territory, vulnerability, risk-taking, courage, standing up for yourself for
    0:13:19 some, coming down and yielding for others, when you move into intimacy, you lose that old relationship.
    0:13:30 And there’s a lot of, not always, but there’s a lot of unconscious guilt and loyalty. So, part of the
    0:13:35 reason why we don’t change is we’re loyal to the relationships that we learn how to be screwed up in.
    0:13:44 And it feels odd. I say we’re immigrants. We leave the old country and the old people behind. So,
    0:13:50 a story. Here’s a story. True story. The guy comes to me. He says, you’re my ninth therapist.
    0:13:55 There’s a challenge. Gauntlets down, right? Another notch in the belt.
    0:14:00 I mean, my ninth therapist. Eight therapists have tried to help me. And he was screwed up. The guy
    0:14:07 was an award-winning artist, a celebrated artist. You know, he’s got a bad back. He doesn’t go to the
    0:14:14 doctor. He’s got rotten teeth. He smokes too much. He’s just a mess. Going to die early at this rate.
    0:14:23 What’s his story? Here’s his story. It was raised by a single mom. She died of alcoholism. Didn’t know
    0:14:30 his dad. Her story was, when she was a little girl, her father beat everybody up in the whole house. Mother
    0:14:37 and all four sisters in her. And the little nine-year-old girl, this feisty chick, walks over
    0:14:42 to her father and says, you lay a hand on my mother or my sisters and I’m going to call the police and
    0:14:48 have you sent to jail. True story. Father looks at this little nine-year-old and says, okay,
    0:14:55 you win. I’m not going to lay a hand on your mother or sisters ever again. I’m just going to beat you.
    0:15:00 And he beat her every day of her life until she finally escaped at 60.
    0:15:00 Jesus.
    0:15:02 Then she became an alcoholic.
    0:15:03 Wow.
    0:15:04 Catholic family.
    0:15:12 So here’s what I say. I say, well, I know why a therapist have failed. And he cued me. He said,
    0:15:16 I said, what happens with your therapist? He said, well, sooner or later, they all care more about me
    0:15:23 than I do. And then I ditch them. Okay, got it. I said, okay, I know why that happened.
    0:15:34 I say, your mother, who he adored, your mother was a sainted martyr. What she did to save her family
    0:15:41 as a nine-year-old girl was crawl up on that cross and get crucified. And guess what? You’re up on that
    0:15:49 cross with her. And if you take care of yourself and live a life and get happy and successful and
    0:15:54 intimate, you will leave her on the cross. She’s dead, by the way, but it doesn’t matter.
    0:16:01 You’ll leave her. And you ain’t going to do that. So you know what? I’m not going to try and make you
    0:16:06 better. I’m going to celebrate your sacrifice. And this is a true story, Tim. He looked at me and he
    0:16:13 goes, my back is killing me. Do you know a good doctor in New York? And there we were.
    0:16:14 So what do you do with that?
    0:16:18 I got him a good doctor in New York. I mean, once there’s progress,
    0:16:20 move it.
    0:16:23 I got it. So at that point, he was ready to actually make change.
    0:16:33 Yeah. I say, look, this is what you’re doing. I admire it. I always side with the adaptation.
    0:16:40 I admire it. By the way, you’re going to die. Your mother’s already dead. She doesn’t care anymore.
    0:16:47 But what a loyal guy you are. Congratulations. You really want to live like this? And he says, no.
    0:16:51 Everybody else argued with him. You got to live. You got to live. No, I don’t. No, I don’t.
    0:16:57 Why don’t you crawl up on that cross and die with your mother? You go, I don’t think so.
    0:17:07 One of the differentiating characteristics that I appreciate about you, and I can only speak to my
    0:17:12 experience with you, but I’m sure it applies to therapists you’ve trained, is taking a position.
    0:17:21 You’re not playing the neutral mirror with all of your clients, which gets old very quickly, for me at
    0:17:25 least, when I’ve worked with other therapists. When I ask them what they think, and they’re like, well,
    0:17:33 what do you think? And it just becomes this game of echo. Why do you think it is so uncommon to take
    0:17:36 positions, and how can it be effective?
    0:17:43 Oh, my God. We’re taught not to, as therapists. We’re actively taught not to. God forbid you should,
    0:17:49 you know, thou shalt not take sides. If you take a side, particularly if you side with a woman against
    0:17:55 a man, then you have to go to your supervisor and talk about your mother for a while, and then you can
    0:18:02 go back into the therapy. No, no, no, no, no. The idea is that all problems are 50-50, and common sense
    0:18:11 knows that’s just bullshit. Literally, I treated a couple, the guy was an untreated, bipolar, manic
    0:18:18 depressive, alcoholic wager. What was the woman’s quote-unquote contribution? She was there. That
    0:18:23 was her contribution. And this was the feminist critique of family therapy. You don’t say to an
    0:18:30 abused spouse, what’s your 50% of this? I mean, that’s grotesque. So, in RLT, we call it like we see it.
    0:18:38 Tim, you’re a nut. And Mrs. Tim, you’re an even bigger nut, and here’s why. And here’s what I think
    0:18:45 you need to do about it. So, some problems are 40-60. Some problems are 99-1. We call it like we see it.
    0:18:53 So, I want to bring up some other, perhaps, concepts or ways of looking at common problems that I think
    0:18:59 could help people. Could you discuss objectivity battles? Maybe paint a picture of what that looks
    0:19:04 like? And this is something I found personally very helpful, by the way, not just in intimate
    0:19:08 relationships, but in all relationships. So, could you speak to this, please?
    0:19:14 Yeah. I’m glad you said that, because relationships are relationships. We’re doing a corporate piece.
    0:19:21 We’re doing a big thing for the general public. And the same skills in work, with your kids, with your dog.
    0:19:26 Although, most people treat their dogs better than they treat their spouses. But anyway.
    0:19:36 okay. What were we talking about? We’re talking about objectivity battles. So, what does it look like
    0:19:44 to do that the wrong way? Actually, let me go big picture for 30 seconds. The essence of my work,
    0:19:51 the new book, Us, is about correcting what Gregory Bates and the father of family therapy, husband of
    0:19:59 Margaret Mead, called humankind’s epistemological error, philosophical error. And here it is. We stand apart
    0:20:06 from nature, and we control it. We stand apart from nature, that’s individualism. We control it, that’s
    0:20:13 patriarchy. And by the way, control can be one up, that’s male, do what I say, or regulating up,
    0:20:20 one down, that’s traditionally the female, enabling, don’t get daddy off. Both forms of control, all
    0:20:27 bullshit. Nobody controls anything. Instead, we offer a map, and then tools to live it. But here’s the new map.
    0:20:36 You’re not outside of nature, idiot. You’re inside nature, and you depend upon it. Our relationships
    0:20:43 are our biospheres. We breathe them. You’re an ecosystem. You can pollute your biosphere with a
    0:20:49 temper tantrum over here, but your partner will retaliate with cold distance over here. There’s no
    0:20:55 escape. You’re linked. And the idea that you’re not linked is diluted. So, once you wake up
    0:21:04 to the fact that I’m in it, I’m not above it, then all the rules change. Who’s right, who’s wrong,
    0:21:12 who cares? So, objectivity battle. Here’s the bitter pill. Objectivity has no place in personal
    0:21:20 relations. I’m sorry. The relational answer, or ecological answer, there are two ways of saying the
    0:21:24 same thing. The relational answer to who’s right and who’s wrong is who gives a shit.
    0:21:29 What matters is, how are you and I going to work this thing in a way that’s going to work for us?
    0:21:35 And proving who’s right and who’s wrong is not the way to do that. Look, I’ve been married 40 years.
    0:21:43 When my wife and I have a disagreement over accuracy, who remembered it correctly, whose feelings are more
    0:21:49 valid, you know, she’s a very difficult person, Belinda. And she has this nasty way of thinking
    0:21:55 she’s right and I’m wrong. I don’t know why she does that. It doesn’t work. So, let me give you an
    0:22:03 example of the new world. This is a true story. Okay? Totally heteronormative. Her to him, you’re a
    0:22:08 reckless driver. Him to her, you’re overly nervous. How many of us have been through this one?
    0:22:15 And then everybody starts marshalling their evidence and arguing their case. No, you’re nervous. You’re
    0:22:19 nervous about this. You’re nervous. No, no, you’re reckless. You tailgate. Okay, that’s an objectivity.
    0:22:28 Who’s right? Who’s wrong? After one session with me, true story. Her to him, honey, start with that.
    0:22:36 Change the energy. Honey, I know you love me. Right or wrong? Maybe I’m overly nervous or whatever. See,
    0:22:43 she just takes the whole battle off the table by talking subjectively. Maybe I’m overly nervous.
    0:22:49 Nevertheless, when you tailgate and you go switch lanes and you speed up, I get crazy. I get scared.
    0:22:55 Now, when you’re driving on your own, I worry, but it’s your life. When I’m next to you,
    0:23:02 you don’t really want me sitting here being terrified the whole time we’re driving. As a favor to me,
    0:23:11 could you please slow down and drive more conservatively? And him to her, be, be, be. Okay. And he does.
    0:23:19 What might have been a fight that lasted 40 years is done in 15 minutes because it moves out of
    0:23:25 objective. Who’s the authority? Who’s right? Who’s wrong? What’s fair? What’s unfair? And it becomes
    0:23:36 relational. We’re a team. You love me as a favor to me. Could you? Sure. New world. New world and new tools.
    0:23:42 And just to underscore that, I remember hearing you give an example and suppose the overarching point
    0:23:48 that I was going to underscore is there isn’t a threshold past which your objective data wins
    0:23:55 typically, right? So, so if you think, if you think your wife is yelling at a server at a restaurant,
    0:24:00 it doesn’t matter if you have an audiologist sitting right next to you with various types of
    0:24:02 measurement equipment, it’s still not going to work.
    0:24:05 It’s not going to work. It’s not going to work. Yeah.
    0:24:10 I call this applying a scientific method to your relationship, but good luck.
    0:24:17 Yeah. So I’m probably going to do a poor job of prompting this, but I found it so fascinating when
    0:24:23 when I heard you present it once. And that was in effect, the same way that people sometimes
    0:24:28 escalate problems where they say, dah, dah, dah, dah, then you always do this. And it’s reflective
    0:24:32 of this character flaw, blah, blah, blah, blah, blah, blah. And you could lay it out much more eloquently
    0:24:38 than I could is the same way that you can deescalate something. If you apologize for it,
    0:24:42 if you’re out yourself. Yeah. Could you speak to that? Because I just thought that was such a
    0:24:46 brilliant turnaround technique when I heard it, that it’s stuck with me ever since.
    0:24:54 Yeah. This is a step in the critical process of repair. And either in this one or you invite me
    0:25:00 back, I would love to lay out some skills. You know, we did the losing strategy. I want to do some
    0:25:09 of the winning. And here’s a skill that’s part of repair. First of all, look, all of us, when someone
    0:25:16 we care about confronts us with something difficult, we move into two orientations.
    0:25:21 The first is objective reality. Well, that’s true. That’s not true. That’s accurate. That’s not. Well,
    0:25:26 you got to understand that. And then we argue. In our heads, it’s not out of our mouths. We don’t
    0:25:33 listen. We rebut. And then the second orientation we all go to is ourselves. I can’t believe I have to
    0:25:39 put up with this crap. Belinda, I was just on the road telling thousands of people how to love each
    0:25:47 other. And I come home and you, this is, okay. Let go of objective reality. Let go of you and take a
    0:25:56 breath. And I want everybody to write this one down. Enter into compassionate curiosity about your
    0:26:02 partner’s subjective experience. Let me say it again. Compassionate curiosity about your partner’s
    0:26:09 subjective experience. They’re nuts. Okay. But find out what kind of nut they are. That feels bad,
    0:26:16 honey. Help me understand. Who sounds like that? But that makes peace. And then when they tell you,
    0:26:23 you did this, you did this, you did this, acknowledge it. Don’t deny it. Don’t minimize it. Don’t
    0:26:29 rational. Yeah, but that’s not an apology. Yeah, but I did it. Land on it. And if you really want to
    0:26:34 get slick, here’s the deal. Ready? This is the advanced course. You went right to the PhD, Tim.
    0:26:44 Here’s what I want you to notice. Generally speaking, functional moves in a relationship are moves that
    0:26:52 empower your partner to come through for you. Nobody gets this. Functional moves in a car make the car go.
    0:26:58 Dysfunctional moves stop it. Functional moves in a relationship empower the other guy to give you
    0:27:04 what you want. Dysfunctional moves render them helpless. So what we do, because we’re trying to
    0:27:10 get heard, is we go, you did this, and last week you did that, and 10 years ago you did that, and you
    0:27:18 always, and you never. The normal escalation is from this moment to trend to character. And I teach
    0:27:24 people to stay particular and not do that. Because every move up that ladder renders the person you’re
    0:27:29 speaking to are more helpless. And they’re either just going to get mad or leave. You did it, you
    0:27:36 always, you never, you are a, you’re a slob. Okay. All right. So stay particular if you’re the disgruntled
    0:27:45 one. But if you’ve been confronted, B is, yes, I did it. Here’s an A. You walk up the same ladder I’m
    0:27:50 telling you not to do as the disgruntled one. I did it. It’s not the first time I’ve done it.
    0:27:56 Tay, the kids and I were waiting for you. You knew dinner was at 7. You come waltzing in at 7.45. You
    0:28:05 don’t call. You don’t text. It was really rude. You’re right. I did that. And I can be late. It’s
    0:28:10 an issue. We know that. And when I do that, I’m being thoughtless. I get caught up in the moment,
    0:28:18 and I stop thinking about the impact I’m having. And that’s really kind of selfish of me. I do have
    0:28:26 some selfish tendencies. I’m working on it. Holy shit. Now that’s an apology. So if your partner
    0:28:34 outs you, you did it before, you often do it, you never, you always, it’s terrible. But if you out you,
    0:28:40 oh my God, your partner’s going, wow, there’s hope. This is great. It’s a funny thing.
    0:28:46 Yeah. It makes me think of, I think it was Hurt Locker and the bomb defusing. It’s just like,
    0:28:52 you know, it’s like, wow, nice job. Nice job with the defusing. And then of course,
    0:28:56 ultimately you should be working on this issue that you say you’re going to work on or pay attention
    0:29:04 to. Tell me if this is geotechnical bullshit. I’m sorry, but I have another story. One of my clients
    0:29:10 told me this is true story. He said, on his wedding day, and I say this, no offense, but particularly
    0:29:16 for men, on his wedding day, his father-in-law said, let’s go for a walk. Okay. He said, son,
    0:29:22 I got two things for you to master. You master just these two things. Your marriage is going to be
    0:29:28 great. He said, okay, pops, I’ll buy it. What you got? He goes, you’re really sorry, and you’re going to
    0:29:42 work on it. Yeah. I imagine that that’ll give you a lot of payoff over a lot of miles. What is another
    0:29:49 term that I’d never heard before being exposed to your work? Normal marital hatred. I got this from
    0:29:55 Ed Tronick, infant observational researcher. Ed, along with Barry Braslington, was the first generation,
    0:30:03 you know, since Freud, what we said about child development all came from listening to adults.
    0:30:08 We didn’t watch any kids, and he was one of the first people to actually plunk a video camera in
    0:30:12 front of mothers and infants, and then fathers and infants, and actually look at what happens.
    0:30:19 And what he came up with, I borrowed, and it’s central to RLT, which is, the essential rhythm of all
    0:30:27 relationships is harmony, disharmony, and repair. Closeness, disruption, and a return to closeness.
    0:30:33 That’s where the skills come in, how to move from disruption to repair. Our culture doesn’t teach
    0:30:39 it. Our culture doesn’t even acknowledge a good relationship is all harmony, just like a good
    0:30:46 body is yours. A good body is like a 20-year-old’s body. A good sex life is like, you know, what you
    0:30:53 had when you were two weeks into the relationship. No, all harmony is bullshit. Bullshit. One of the
    0:30:58 things I like about you, Tim, is you tell the truth. You know what? You go to a cocktail party,
    0:31:05 and you go, oh, there’s Harry and Shirley. They’re in their 80s. They still have sex. They love each
    0:31:10 other. One of these days, I like to go to a cocktail party in here. There’s Harry and Shirley.
    0:31:17 They actually split up for a year. He fell in love with another woman. He couldn’t take it because she
    0:31:22 was such a drunk, but then she got into AA and got sober, and the two of them are really doing reasonably
    0:31:30 well. Aren’t they cute? Just once I’d like to hear that. So we don’t deal with reality. You know,
    0:31:39 the father of couples therapy back in the 50s said the day you turned to the person who was next to you,
    0:31:47 it was assumed it was your marriage, and you’d say, this is a mistake. I’ve been had. This is not the
    0:31:53 person I fell in love with. That said, Framo, is the first day of your real marriage. So here’s what
    0:32:02 I want to say about disharmony. You ready? It hurts. It’s dark. You can really, really feel like,
    0:32:09 what the hell did I get myself into? This is such a disappointment. And guess what? Your partner’s
    0:32:16 probably feeling that about you, too. So I talk about normal marital hatred when you’re in that dark
    0:32:24 face. You hate your partner. That’s okay. Don’t kill yourself or her. That’s okay. I’ll teach you
    0:32:30 how to get through it, but it’s part of the deal for many of us. And here’s what I like to say.
    0:32:35 I’ve been going around the world talking about normal marital hatred for, oh my God, what, 30 years.
    0:32:40 This is true. Not one person has ever come backstage and said, Terry, what do you mean by that?
    0:32:49 It’s okay, kids. Don’t sweat it. You can get through it. It’s normal. Relax.
    0:32:56 Just a quick thanks to one of our sponsors, and we’ll be right back to the show.
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    0:33:07 And of course, one thing that tends to be top of mind is setting financial goals, getting your
    0:33:14 finances in order. And it’s a mess out there. The hyper complexities of the US economy, global economy
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    0:34:24 What are some of the first steps or tools that you would recommend to someone listening
    0:34:32 who agrees with what you’re saying, but has had no models for repair, has never learned how to
    0:34:38 use any type of approach for repair? And this is something that your direct help and then also your
    0:34:42 books have really helped me with because I did not grow up in a household with repair, right? It was
    0:34:47 basically one person screams, then the other person goes to fix, which they don’t really want to do,
    0:34:55 but it’s their attempt to basically quell the disaster and fury. And that’s it. Then everybody’s
    0:35:00 kind of upset and it never gets addressed. That was the model growing up. What do you suggest to people
    0:35:02 who want to start with repair?
    0:35:08 You know, of course, I’m tempted to say, so are you a screamer or a fixer? But I won’t. I’ll leave
    0:35:08 that alone.
    0:35:11 I’m a fixer. I’m not a screamer.
    0:35:18 Oh, okay. Lucky for your partner. But the problem is the resentment that builds up.
    0:35:19 Yeah, exactly.
    0:35:19 Yeah.
    0:35:26 Yeah. Okay. So repair. First of all, here’s, I like to say I have a number of bitter pills to swallow,
    0:35:32 but if you swallow them, things will be a lot better in your life. And here’s one of them.
    0:35:41 Repair is a one-way street. Everybody gets that wrong. It’s not a dialogue. It’s not, well, these are your
    0:35:48 issues with me. Well, these are my issues with you. No. You have your turn, but not then. Take turns.
    0:35:55 So if you have a disgruntled partner, you are at their service. That’s the first thing to master.
    0:36:01 You know, I like to say, Tim, you’re at the customer service window. Somebody comes to customer service
    0:36:05 window and says, my microwave doesn’t work. They don’t want to hear you say, well, my toaster doesn’t
    0:36:11 work. They don’t want your excuses. Fix the goddamn microwave. Tend to your partner and bring them back
    0:36:17 into repair with you. Tend to them. Put yourself aside and tend to them. What does that look like?
    0:36:28 Two things. First, do I get it? Listen. Don’t argue. Don’t rebut. Empty the well. I’m sorry you
    0:36:33 feel bad. That’s beautiful. Compassion. I’m sorry you feel bad. I love you. I don’t want you to feel
    0:36:39 bad. Help me understand. What feels bad? What’s it like for you? Okay. And then you reflect. This is what
    0:36:48 I hear you say. Did I get it? Yeah. Good enough. Good. Two, is there something I could say or do
    0:36:56 right now that would be helpful? What would you like? Who says that? And then if it’s anything
    0:37:02 short of jumping off the Brooklyn Bridge, give it to them. Be generous. Those are the basics. I could be
    0:37:10 more specific. Let me ask you a follow-up which is related to this. When someone is attempting to do
    0:37:18 this but they’re having trouble biting their tongue because you ask what’s upsetting someone or you ask
    0:37:24 them to describe their feelings and they say, well, when you did this, this, and this, and you disagree
    0:37:29 with their assessment of reality. We already talked about where objective reality doesn’t exist. But
    0:37:36 nonetheless, it could trigger visceral response. What is your advice to people who struggle with
    0:37:40 that? Where it’s like, that isn’t a reflection of reality. Come on. And they want to rebut, but
    0:37:45 they’re not supposed to. How would you suggest they table it? What should they say to themselves? Or do
    0:37:51 you have any other pieces of advice? Well, we both know you’re a nut. Let’s investigate exactly what
    0:37:57 kind of nut you are. Let’s get curious. And actually, let’s get compassion. One of the things I say is
    0:38:04 no one’s a nut to themselves. You know, the paranoid who’s crouched under the desk because the Russians
    0:38:12 have put germs in the ventilating system knows that we’re all going to die. And if you knew that there
    0:38:18 were germs, you’d be under there with them. No one doesn’t make sense to themselves. They don’t make sense
    0:38:26 sense to you. So let go of you and see if you can enter into the world of the person. When you show up
    0:38:32 to our interview with a t-shirt, these are the rules of speaking. I make up. We teach people to say what I
    0:38:39 make up is. No objective reality. What I make up is, you have a very casual feeling about this interview.
    0:38:44 Don’t you know that you’re talking to the great Terry Reel? I’ve had a little formality. And I feel
    0:38:50 really insulted. All right, you’re sitting there going, fuck you. Give me a break. If we were partners,
    0:38:57 you would take a breath and you would go, okay, help me understand. What is it about the t-shirt that
    0:39:03 was so upsetting to you? And then, okay, so you think it was disrespectful. Did I get that right?
    0:39:08 It’s like, I don’t, you’re a nut. I know that Russians didn’t put germs in the ventilating
    0:39:13 system, but I want to understand you. Look, I’m sorry that hurt your feelings. I didn’t mean to be
    0:39:21 overly informal. And then if you really want an A plus, this is really parking your ego at the door.
    0:39:28 I can understand how you might feel like that. And really what it is, is I can understand
    0:39:34 praying, thinking the nutty things you think, if you think that way, that you would feel like that.
    0:39:39 So give it to them. Be generous. I can understand how you might feel like that. Is there something
    0:39:41 I could say or do that would help you feel better?
    0:39:48 Got it. All right. Very helpful. I wanted to shift gears just a little bit. And we can go
    0:39:53 in a lot of different directions. We can also come back to repair because, as you said already,
    0:40:01 I mean, this is practically universally neglected in terms of any type of education that people tend
    0:40:08 to receive, but we’ll park that for a second. I wanted to know what types of deal breakers exist
    0:40:16 when you work with clients. And that could include addictions, psychiatric conditions, et cetera. But I
    0:40:21 wanted you to maybe run us through what that list looks like, because I might want to double click on a
    0:40:27 few of them. So if you go to my website, and I’m supposed to put in a plug for social media,
    0:40:30 you can follow me. May I say how?
    0:40:30 Of course.
    0:40:42 Let me get it right. You can follow me at all socials at capital R real, capital T Terry, capital R real.
    0:40:51 So at real Terry real, or you can go to my website, Terry real.com. Anyway, so I have an article about
    0:40:59 this. Should I stay or should I go? And the tool I use is what I call a relational reckoning. And it’s
    0:41:06 a question you ask yourself. Here’s the question. Am I getting enough in this relationship to make
    0:41:15 grieving what I’m not getting worth my while? Let me say that again. Am I getting enough in this
    0:41:24 relationship to make the pain of what’s missing? Okay with me? And if the answer is yes, it is okay,
    0:41:31 then stop whining and embrace what’s good. You know, work the change to get more, but embrace what’s good
    0:41:37 and stop walking around like a big angry victim. If the answer is no, it’s not enough, then do something
    0:41:44 about it. Lean in and fight. And if it doesn’t work, drag your partner to hopefully an RLT therapist,
    0:41:50 they’re the ones I believe in, and get an ally and get some help. And if that doesn’t work, you’re done.
    0:41:57 So, okay. So in answering the question, what’s a deal breaker? Let me be clear. Deal breakers come
    0:42:04 only after you’ve dragged your partner to a couple’s therapist and one that actually helps. And you know,
    0:42:10 you’ve heard me say, I don’t think most do, but get one that will side with you and be an ally and take
    0:42:18 that person on. Okay. Deal breakers. Basically, do they want to work or not? If you want to work and they
    0:42:27 don’t, you could be done. And that could be an addiction, could be sexual acting out, could be anger, could be
    0:42:34 lying, could be withholding and passive aggression. But if you’re not getting what you want, and the truth of the
    0:42:41 matter is, your partner isn’t going to do the work of giving you more of what you want, you’re done.
    0:42:48 And there are a lot of variations on that. Obviously, if somebody’s got an active addiction and they don’t
    0:42:55 want to work on it, I would not. And people do. People go to Al-Anon and manage, but I’d prefer you
    0:43:03 break up. If somebody’s a rager or mistreating you, if they violate contracts, particularly monogamy,
    0:43:11 if they’re chronic liars, and if they have an untreated psychiatric condition, anxiety, depression.
    0:43:17 And then, this is interesting, and I would really not trust yourself. I would only trust a professional.
    0:43:28 If there’s a massive difference in the maturity level of the two people, the evolution of the two people,
    0:43:38 the immaturity of the unevolved one will start to feel too painful to the more mature one, and they
    0:43:40 should leave and find a different partner.
    0:43:46 So, when you… I guess a few questions related to everything you just said. The first is,
    0:43:54 I have to imagine that in many instances, it’s one partner who not necessarily drags the other person,
    0:43:59 but convinces them to do therapy. They’re not equally enthusiastic about perhaps being in front
    0:44:07 of the therapist. So, I would imagine there’s a grace period of sorts to enlist the other person.
    0:44:18 So, how do you do that if one person is more resistant or stoic, and the other person is
    0:44:22 the one who’s more enthused, who sort of initiated that first session?
    0:44:29 It’s sort of carrot and stick. I talk about leverage, negative and positive leverage.
    0:44:35 Tim, your partner is saying to you this, this, and this. She’s pretty fed up. Are you fed up,
    0:44:43 partner of Tim? Yeah, I’m fed up. How fed up are you exactly? Do you believe her? Why should he
    0:44:49 believe you? And what I’m doing is I’m amplifying the negative consequences. They’re there, but you’re
    0:44:55 not looking at them. So, my first move is to empower your partner to be firm and speak up to you,
    0:45:01 and I use that as leverage to get your interest. So, this is the negative thing that I can help you
    0:45:08 avoid. And here’s the positive thing I can deliver. Would you like a happier, warmer, sexier partner?
    0:45:15 Okay. And if you have kids, this is a big one. Hey, Tim, what kind of father did you have?
    0:45:24 What kind of father do you want to be? I got bad and good news. If you don’t do this work,
    0:45:32 you’re going to do some version of what got done to you to them. You want to do that? Would you like
    0:45:38 to be a better father than the one you grew up with? Okay, well, you got to let me help you. And a lot
    0:45:44 of particularly men who won’t do, it’s hard work, this work. They won’t do it for themselves. They won’t
    0:45:52 do it for their witty wives. They will do it to spare their children. So, I get buy-in. And it’s a
    0:45:57 combination of, this is what’s going to happen to you if you don’t change. And this is what could
    0:46:02 happen for you if you do. Here’s the consequence. Here’s the reward.
    0:46:08 And when you’re talking about deal breakers, could you just clarify in what sense they are deal
    0:46:13 breakers? Does it mean that you will not work with them as clients until they address one of those
    0:46:19 deal breakers? For instance, they have addiction to alcohol or gambling or whatever it might be.
    0:46:23 I found it interesting that you mentioned the anxiety and depression because one of the topics
    0:46:31 I wanted to talk to you about is male depression. And I guess I’m curious if you work with some of
    0:46:37 those in tandem or if people are kind of left to their own devices to figure it out.
    0:46:44 never, never do that. I never confront somebody and then let them swing in the wind. I’m always right
    0:46:50 next to you telling you, okay, this is what you’re doing that ain’t working. Let me take your hand and
    0:46:55 teach you what does work. And that’s different than a lot of other therapies. We get, roll up our sleeves
    0:47:03 and get granular. Tim, this isn’t you. I’m just, Tim, do you notice that your face is kind of frozen when
    0:47:08 you talk and you’re speaking a monotone and your wife is out of her mind right now because nobody’s
    0:47:13 ever said this to you, but she, she’s bored as hell next to you. Look, this is what I want you to do as
    0:47:18 we learn to, we learn for you to start speaking about your feelings. I want you to go like this with your
    0:47:26 face. Animate it. I want, yeah. Let me see a little oomph here. I mean, that’s what I call micro-coaching.
    0:47:32 And we roll up our sleeves and get right next to you and teach you how to do it better. We call them
    0:47:42 preconditions. Addiction, acting out, psychiatric conditions. Acting out either violence or sexual acting out.
    0:47:49 We will not take couples if there’s domestic violence. You go off to a safety program. You go
    0:47:54 off to a perpetrator program. I don’t ask people to tell the truth to power if it’s dangerous.
    0:48:02 You know, safety for, about the others, sexual acting out, addictions, psychiatric disorders.
    0:48:09 RLT therapists will meet with the couple, but only to talk about the issues. What are you going to do
    0:48:15 about your depression? What are you going to do about your womanizing? How are we going to settle
    0:48:23 this? The idea is it would be bullshit for me to pretend that I can help you and your partner get
    0:48:30 closer while you’re still engaged in this stuff. So sobriety first. I will meet with the couple,
    0:48:36 but to deal with what you’re not dealing with. Then we can work on your relationship.
    0:48:43 So let’s double click on your first book. I don’t want to talk about it because I know
    0:48:50 Peter Atiyah, who’s an old friend of mine, of course, very well-known doc these days is a huge
    0:48:57 fan of this book. I have not yet read it. I apologize for that, but I would love for you to perhaps
    0:49:04 describe what people get wrong about male depression, or we could dive directly into covert depression,
    0:49:10 because I’m wondering how many of these preconditions might be explained by depression as
    0:49:13 opposed to being separate problems.
    0:49:18 First of all, for those who haven’t, please read Peter’s book, Outlive. It’s great. In the last
    0:49:25 chapter, it was about his work with me and Esther Perel, about his own psychological work. And also,
    0:49:29 if I may, Peter had a podcast that we did together, and he talked about his work with me. It was very
    0:49:37 moving. So look those two things up. Male depression. When I wrote that book, it’s 30 years old. It’s
    0:49:43 selling as well as my new books, by the way. It’s really been a keeper. Depression was seen as a
    0:49:51 woman’s disease, and I argued against that. And what I said is that a lot of men have the same kind of
    0:49:58 depression that we normally think of. I call it overt depression. But a lot of men, unlike women,
    0:50:06 have what I call covert depression. You don’t see the depression. You see what the man is doing to
    0:50:13 defend against the depression. And many of the problems we think of as typically male may be fueled
    0:50:23 by depression. So self-medication, rage, philandering, radical withdrawal, all of these may be symptom of
    0:50:29 an underlying depression. A lucky guy gets what we call a dual diagnosis. You’re, you know,
    0:50:34 forgive me, I can’t be, you know the joke. You’re terminal, I want a second opinion. Okay,
    0:50:43 you’re ugly. It’s like, it’s like, okay, the bad news is you’re addicted. And the worst news is
    0:50:48 underneath the addiction, you’ve got a depression. Lucky guy gets a dual diagnosis. Unlucky guy gets
    0:50:54 one or the other. If you stumble into an addictions person, they’ll clean up your addiction, but they
    0:50:57 won’t deal with them. If you go to a psychiatrist, they’ll give you a mass period of depression,
    0:51:01 but you’re drinking like a fish. First, you have to deal with the defenses.
    0:51:09 When they settle down and move into some level of sobriety, then the underlying depression comes
    0:51:15 to, you don’t even have to go after it. It comes up. I say the cure for a covert depression is an
    0:51:22 overt depression. And once the pain comes up, you deal with it. But I think part of the reason why
    0:51:29 that book has lasted for 30 years is there’s a third piece, which is not only do men express depression
    0:51:37 differently, but the ideology is different. Girls and women get depressed because they famously lose their voices
    0:51:48 and blame themselves and turn inward. Boys and men get depressed because of what I call normal boyhood trauma
    0:51:59 under patriarchy. We are taught at 3, 4, or 5 years old to deny our vulnerability, to disconnect from our feelings,
    0:52:08 to disconnect from others, all in the name of autonomy. We cut off half of our humanity.
    0:52:15 The feelings, the vulnerability connection, really in some ways the most rich, nourishing parts of what
    0:52:22 it means to be a human. And that cut off, which is imposed on boys, I have story after story,
    0:52:35 that cut off is traumatic. And it also renders you isolated and lonely. So there’s a lot of trauma.
    0:52:42 That trauma becomes depression. That depression becomes acting out of self-medication. And if you
    0:52:50 really want to heal someone, you hit all three layers. First, the defenses, then the depression,
    0:52:59 then the childhood trauma. How do you think about teasing out when, for instance, addiction is
    0:53:07 paired with underlying depression, maybe downstream of it versus independent? Because I suppose there’s
    0:53:13 a risk of asking a barber if you need a haircut in the sense you go to the surgeon, they tell you you
    0:53:18 need surgery. You go to the fill in the blank, right? They tell you that you need whatever their
    0:53:23 specialty happens to be. Just like you mentioned with getting the single diagnosis versus the dual
    0:53:30 diagnosis. So how do you determine if something is actually paired with underlying depression, since
    0:53:34 that’s the sort of example we’re talking about in men, versus independent?
    0:53:39 It’s really simple. When the person starts to get sober, do they get depressed?
    0:53:44 And the depression that they get looks just like psychiatric depression.
    0:53:48 I see what you’re saying. So if they’re a workaholic and they pair that down, does the
    0:53:52 depression then have room to breathe and express itself, basically, when the coping mechanism is
    0:53:55 removed in some capacity?
    0:54:00 Yeah. As opposed to you remove the coping mechanism and, oh my God, I’m so much better.
    0:54:16 But 99 out of 100, you go from sobriety to trauma. You have to deal with the underlying trauma. My great
    0:54:24 mentor, Pia Melody, a great legend in the 12-step community, ran the meadows for 70 years. First,
    0:54:31 the addiction, then the personality issues, and then underlying childhood trauma. If you don’t deal
    0:54:35 with the underlying trauma, it’s going to be hard for that person to stay sober.
    0:54:45 What type of approaches or modalities do you favor for working with trauma when you get to that layer?
    0:54:51 We like to do trauma work with your partner sitting next to you, and we’re unique in that.
    0:54:56 And I’ve got to tell you, I’ve argued against what I call toxic individualism in this culture,
    0:55:04 and psychotherapy is up to its eyeballs in supporting individualism and supporting patriarchy.
    0:55:09 I want to ask you about this word, patriarchy, because you have so many messages that I think
    0:55:17 I want to convey to not just a male audience, but I have a very large male audience, and I feel like
    0:55:24 patriarchy can be a very loaded term, and that there are matriarchal or matrilineal,
    0:55:29 there are patrilineal societies, both of which function pretty well. And I’m just wondering how
    0:55:36 you think about using versus not using that term, because I feel like there’s a risk that you might
    0:55:41 turn off men who actually need to hear a lot of what you have to say. How do you think about that?
    0:55:48 It is what it is. So let me talk about what I mean, and then we can talk about the marketing of it.
    0:55:53 I make a decision between what I call political patriarchy and psychological patriarchy.
    0:56:00 And political patriarchy is the oppression of women by men. It’s all over the globe, and
    0:56:09 you know, it’s deadly in some cultures. It’s a very real thing. Psychological patriarchy is basically
    0:56:17 traditional masculinity writ large. Oh, double back. But psychological patriarchy, traditional
    0:56:29 masculinity, guys, listen up, is a system that does damage to everybody. Everybody. And does deep,
    0:56:36 deep, deep damage to our relationships. What do I mean by that? Let me just take traditional
    0:56:43 masculinity. The essence of traditional masculinity under patriarchy, the overarching system, is
    0:56:50 invulnerability. The more invulnerable you are, the more manly you are, the more vulnerable you are,
    0:56:56 the more girly you are, and that is not a good thing. And of course, we both know there’s been a huge
    0:57:03 resurgence. You know, a backlash. Don’t tell us we’re bad people. I’m not talking about not being
    0:57:10 powerful. I’m talking about not being dominant. There’s a difference. Rhianne Eisler talks about
    0:57:17 power over versus power with. I want men to be powerful. I also want women to be powerful. I want
    0:57:24 all of us to be whole. And what patriarchy does is what Carol Gilligan calls the binary. These human
    0:57:33 qualities are feminine. A good man has none of them. These human qualities are masculine. A good woman has
    0:57:38 none of them. And it’s what Olga Silverstein called the halving process. You take a whole human being,
    0:57:47 you draw a line down the middle, half of humanity say goodbye to. That is not healthy. That’s not good
    0:57:54 for anybody. So vulnerability, for example, what we do, the way we quote-unquote turn boys into men
    0:58:00 under patriarchy is through disconnection. We teach them to disconnect from their feelings.
    0:58:05 There’s hard research. Three, four, five. Little boys have more feelings than little girls,
    0:58:10 actually. They’re more sensitive. But by three, four, five, they know better than to open their
    0:58:18 mouths and say anything. They’ve read the code. So no vulnerability, no emotion, not too connected to
    0:58:24 others. You’re independent. Great. Here’s what I say. I would say it to you if you showed up in my office.
    0:58:31 Tim, the things you learned as a boy about what makes a good man are the very qualities that will
    0:58:34 ensure that by today’s standards, you’ll be seen as a lousy husband.
    0:58:44 Across the board, I’ll just deal with heterosexuals for a moment. Women want men’s hearts. They want
    0:58:51 connection. Tell me what the fuck you’re feeling. Open your mouth and share with me. When I come to
    0:58:59 you with a feeling, be compassionate and not dismissive. Well, guess what? All of that goes against what was
    0:59:06 imposed on you as a boy about how to handle yourself as a man. But one of the things I say is moving men,
    0:59:14 women, non-binary folk into true intimacy is synonymous with moving them beyond traditional gender roles,
    0:59:21 beyond patriarchy. Men have to move into vulnerability and open their hearts. Women have to move into
    0:59:30 assertion with love, not with harshness, but with love. And doing that on both sides moves beyond
    0:59:34 anything that this culture teaches us. It’s pioneer work.
    0:59:39 All right. Thank you for unpacking that. We might come back to it. I’m happy to talk about that more.
    0:59:42 I have follow-up questions, but I don’t want to take us off track with the trauma question,
    0:59:49 because you were talking about one of the defining and unusual characteristics by conventional therapy
    0:59:57 standards is that RLT does trauma work with the partner present. That’s where I then took us on a
    1:00:02 side quest with the question about patriarchy. You know, as a relational therapist who argues against
    1:00:09 exaggerated individualism, look, here’s the thing. We’ve never wanted more from our relationships than we do
    1:00:14 right now. It’s historically new. We don’t think historically, so we don’t get this. But
    1:00:22 our parents, grandparents, a companionable marriage was plenty good enough. But we want more. We want
    1:00:27 real intimacy and sustaining. We want to hold hands, walk on the beach, have heart-to-hearts, have great
    1:00:35 sex in our 60s and 70s. I mean, we want to be lifelong lovers. This is new. Marriage was never built for that.
    1:00:41 Go into Western literature and find me a passion at marriage. All passion is adulterous.
    1:00:42 It’s new.
    1:00:49 Yeah, it’s new. But we live in an anti-relational culture. That’s patriarchy. We live in a culture
    1:00:59 that’s about up, down, wind, lose, right, wrong, no. We have to wake up to ecological wisdom. We’re a team.
    1:01:06 We’re in this together. What do you need, honey? It’s in my interest to keep you happy. That’s the
    1:01:12 new world order. And, you know, not to disarm man, but I do get these big burly guys, and they say,
    1:01:18 why should I have to work so hard to please my wife? And I go, knock, knock. You live with her.
    1:01:27 It’s in your interest. That’s what I teach people. It’s in your interest to learn how to do this stuff.
    1:01:33 And also, I would just say, for clarification, that you mean to keep someone happy, but in a
    1:01:38 interdependent, not codependent way, right? Because it’s easy to go into that fixing mode,
    1:01:41 and people think they’re making someone happy.
    1:01:45 You’re right. And I didn’t say, it’s in your interest to make them happy.
    1:01:48 What I really say is, it’s in your interest to take care of your biosphere.
    1:01:55 If you ride in the one-up, at some point we should talk about this. If you’re more in the one-up,
    1:02:03 and you’re more entitled, demanding, dominant, you don’t listen, you got to come down off your high
    1:02:09 horse. If you ride in the one-down, like a fixer, oh my God, oh my God, my partner’s upset,
    1:02:15 codependent. You need to take a breath. What your biosphere needs is for you to be assertive
    1:02:24 and be more conflictual and fight a little more. Stand up for yourself. So you have to correct what’s
    1:02:31 off. It’s not one-size-fits-all. It’s what’s off for you. If you’re one-up, come down. If you’re one-down,
    1:02:38 like a fixer, then assert yourself and take some risks. But both are vulnerability. When we think of
    1:02:43 vulnerability, we think of sensitivity. But for a fixer like you, standing up for yourself, and oh my
    1:02:51 God, they may get mad at me, that’s vulnerability for you. So what does my biosphere need? You know,
    1:02:58 Carol Gilligan says, there can be no voice without relationship. So come down off your high horse if
    1:03:05 you’re dominant. There can be no relationship without voice. So I would work with someone like you, and I
    1:03:12 would have you, okay, I want you to identify what you’re feeling. I want you to identify what you want
    1:03:18 and need right now. Don’t worry about pleasing them. What does Tim want? And I want to teach you how to
    1:03:25 articulate that in a way that might get listened to. May I hypothesize about you?
    1:03:26 Sure. Go for it.
    1:03:31 This could be wrong, but here we go. What I make up, as we say. So you have this dominant,
    1:03:33 I’m assuming, father.
    1:03:33 Yeah, his father.
    1:03:40 And this codependent, unhappy mother. This is what I call the unholy triad of patriarchy.
    1:03:46 You wonder why so many men are love avoidant or avoiders. Well, here’s why. You have an
    1:03:52 irresponsible or shut down father. You have an unhappy mother. You have, and I guarantee this
    1:04:01 was you, a sweet, sensitive, big-hearted young boy. The mother doesn’t have to do a thing to
    1:04:07 enmesh him, to use him. That boy looks at his unhappy mother and says, what can I do to make
    1:04:13 her happy? And he lets go of what he wants and needs and becomes her caretaker emotionally.
    1:04:20 Grows up, and his template for relationship is, I’m a caretaker. I’m a fixer. I got to take care
    1:04:27 of them. My needs, nobody gives a shit. So what that breeds, maybe you, maybe not, is what we call
    1:04:33 love avoidant. You live behind walls. Because relationships mean I surrender my, you know,
    1:04:39 my needs and caretake them. I’m a human, so I need relationships. I pull them in. But once they’re in,
    1:04:45 I got to keep them at arm’s length or they’ll eat me alive. So you live behind walls to protect
    1:04:48 yourself. That’s that adaptive child. How am I doing?
    1:04:56 I mean, you’re 100% spot on. I think at the very end, I had a question in my mind as to
    1:05:01 whether I have those types of walls, because I don’t know what they might look like.
    1:05:05 So perhaps, could you give me an example of what those might look like? And then I could tell you.
    1:05:11 How good are you at identifying what you want in a relationship and assertively going after it?
    1:05:17 I’d say pretty good at identifying. Could be a lot better at proactively going after it
    1:05:21 and requesting it. Tend to be very indirect. That would be accurate to say for sure.
    1:05:27 Yeah. And the cost of that indirectness is you don’t get your needs met, and then resentment grows,
    1:05:31 and then whatever. So I have eight million sayings in my mind.
    1:05:34 Make him progress. Make him progress. I’ve improved a lot.
    1:05:44 I can feel that, by the way. I can feel that. I would teach you, the cure for love avoidance is
    1:05:51 negotiation. I would teach you to identify what you want and lean in and have the daring break the rules
    1:05:57 and say, hey, you know what? I don’t want to eat Indian tonight. I want to eat Japanese.
    1:06:03 And the last two nights, we ate what you wanted, and tonight we’re doing Japanese.
    1:06:06 Well, I don’t like that, Tim. Well, okay.
    1:06:11 And, you know, for you fixers, I say, let the bad thing happen.
    1:06:18 You know, that adaptive child part of you is petrified of conflict. You don’t want to make dad
    1:06:23 angry, and you don’t want to make mom unhappy. You’re a fixer. You’re a good boy, and you want
    1:06:30 to bring peace. Well, this is where trauma enters into our relationship. That adaptive child part of
    1:06:37 you has no model for healthy conflict. It’s either yelling and screaming or giving in.
    1:06:43 And, you know, we children, we look at mom and dad, we go, I’ll be that one. You looked at mom,
    1:06:49 I’ll be that one. I don’t want to be dad. I don’t want to be that aggressive. So you don’t have a
    1:06:55 healthy template for healthy aggression. Didn’t have that model. Yeah. Yeah, me too. I had a violent
    1:07:02 father. I would teach you how to have healthy conflict and feel good about that, but it would be
    1:07:11 very scary initially. So you nailed a couple of things that I want to revisit. So the first,
    1:07:16 and this will come back into the patriarchy thing too, because what you do, Terry, is so powerful and
    1:07:21 so important. I want as many men to listen to it as possible, which is why I’m talking about the
    1:07:26 patriarchy piece. It’s not because I disagree with a lot of what you’re saying, although I do have some
    1:07:32 clarifying questions. So one thing you said is, you hypothesized, right? The story you make up is
    1:07:38 that I was very, very sensitive, or I was a very sensitive young kid, which is true. I was very
    1:07:44 sensitive, much more so than my schoolmates. And then for a host of reasons, really also including
    1:07:51 some pretty terrible childhood abuse, not from my family, ended up trying to, yeah, I’ve written about
    1:07:58 it extensively, but yeah, maybe another time. But the upshot of it is that I turned that off, right?
    1:08:04 Emotions, insensitivity, or reliability. So I completely compartmentalized that, locked it, put it
    1:08:11 away. And that continued to be the case. And I paid a lot for that. There was some upside. There’s some
    1:08:15 upside. I had a very high pain tolerance. I could handle certain things. I could be very aggressive and
    1:08:22 take a lot of shots in the course of doing various things, competitive sports, business, whatever. So
    1:08:27 I had some quote-unquote success from that, but there was a lot of collateral damage. And then around
    1:08:35 2013, for a number of reasons, including a relationship I thought was going to end in marriage and kids
    1:08:45 coming to a halt, decided to reopen the doors and sort of reactivate that sensitivity.
    1:08:49 So that’s been a project for the last 12 years or so.
    1:08:52 Brilliant and courageous, both. Congratulations.
    1:08:59 Thank you. Thank you. And so that’s been an incredibly rewarding and challenging path thus far,
    1:09:05 and it continues. I don’t regret having done that. My question, I suppose, and this might seem a little
    1:09:11 out of left field, is that when you’re talking about men being available to their partners and
    1:09:19 emotionally attuned, and I know I’m using different vocabulary. I agree with all of that. But I suppose
    1:09:27 some people listening might feel like men and women might be positioned as equivalents in a lot of ways,
    1:09:33 sort of emotional doppelgangers. And I’m just wondering if you feel like there are any patterns in terms of
    1:09:38 male and female differences that you spot again and again that don’t need to be fixed, that they’re
    1:09:43 actually just, whether intrinsic or otherwise, sort of differences to embrace. And I’m just curious
    1:09:49 what your thoughts are there. I tend to think there are, but I’m curious what your position is on that.
    1:10:00 I don’t know. Who are we beyond our socialization? I don’t know. What I do know is that the bifurcation
    1:10:06 of men and women under patriarchal culture, which is virtually ubiquitous in the world,
    1:10:17 is so strong. You gave up your sensitivity because your sensitivity was punished. And the playground is the
    1:10:24 greatest enforcer of traditional roles. You learn. Three, four, five-year-old boys learn to keep their
    1:10:31 mouths shut or they’re going to get punished. And for the guys out there, I got to say, for a girl to
    1:10:39 cross into boy land is like, no, she’ll get some shit. For a boy to cross into girl land evokes violence,
    1:10:47 emotional, and I’m sorry, at times, even physical violence. It’s dangerous to break the rules.
    1:10:55 It’s dangerous to stand up for being whole in this culture. And I talked to parents about having their
    1:10:59 boys be literate, gender literate. Can I tell you a story?
    1:11:01 Of course. I love your stories.
    1:11:10 So when my kids were little, I’ve got two kids. One’s a massive jock, Justin, and one is a gay doctor,
    1:11:16 ballet dancer, danced professionally, and he’s got five. Anyway, they were both amazing and very,
    1:11:23 very different kids. And we went off to vacation, like the Dominican Republic, and they had cornrows
    1:11:31 put in their hair. The kids did that. My little one, Alexander, who turned out to grow up to be gay,
    1:11:37 did his whole head in cornrows. And they were like green, no, pink and gold, his favorite color.
    1:11:43 His older brother, Justin, the jock, had a couple of like Keith Richards, cool rock and roll, you know.
    1:11:47 All right, it’s time to go to school. We’re back from vacation.
    1:11:53 Belinda and I sit him down and go, here’s the deal. If you go to school with that in your hair,
    1:11:58 you may get crap from the other kids. If you don’t go to school with that in your hair,
    1:12:03 you may feel like you’ve missed out on expressing yourself. And it could be the kids are going to love
    1:12:09 that stuff in your hair. I don’t know. What do you guys want to do? It’s not my decision, it’s yours.
    1:12:14 And we talked to boys about, do you want to express yourself and deal with the crap you’re
    1:12:21 going to get? Or do you want to comply and deal with the inauthenticity of that? It’s your choice,
    1:12:27 not ours. I don’t make those choices for my boys, but it’s an on-the-table conversation.
    1:12:34 So they’ve all said, sure. And as the older one, Dustin, the Keith Richards, puts his foot in the car,
    1:12:41 goes, I can’t do it. And we wind up cutting his hair. His brother, Mr. Pink and Gold,
    1:12:48 looks like the toast of the town, but it could have gone another way. So I would teach young Tim
    1:12:57 how to negotiate his sensitivities so that when they were welcome, they were overt. And when they were
    1:13:04 unwelcome, you put up a shield of toughness to protect yourself and having some sense of which
    1:13:05 moment is which.
    1:13:11 How did you navigate that with your boys? Like, how did you raise your boys? I’d be so curious to hear
    1:13:20 more about it because there is a time to, it’s not limited to men, of course, or boys, but I think
    1:13:25 there’s a lot of value placed. And I don’t think this is necessarily a bad thing on competition and
    1:13:30 winning and so on and so forth. And I’m just so curious, since you mentioned the jock in particular,
    1:13:34 how did you think about raising those two boys? And did you raise them any differently?
    1:13:41 I did. No, they were both raised similarly to one another, but they’re very different from the
    1:13:47 culture at large. It’s funny, we just had our first relational life therapy annual conference,
    1:13:53 and my sons got on stage with me. And the older one, Justin, the jock, was very funny. He looked at the
    1:14:00 crowd and he said, you know, being the son of two therapists, the way I grew up, you want to talk to
    1:14:07 me about how your nanny had sex with you when you were five or your deepest anxiety, I’m there,
    1:14:13 no problem. It took me into my 20s to learn how to sit on a bar stool, have a beer and talk to guys
    1:14:24 about a game. Nobody’s perfect. You know, the thing is, I want whole people. And going back to people
    1:14:31 may be turned off by what I’m saying, it absolutely kills me when people describe my work as Terry’s
    1:14:41 I’m trying to feminize men. No, I want whole human beings. I want smart, sexy, competent women. I want
    1:14:51 powerful, big-hearted, compassionate men. We don’t need to have ourselves in compliance to the world order.
    1:15:01 We can be whole. And the issue is, whole and adaptable. What is this moment calling for? And
    1:15:03 I got to tell this story. This is one of my favorite stories.
    1:15:04 Please.
    1:15:11 So I had the privilege of going to Maasai land in Tanzania with another family who knew this
    1:15:19 particular compound, these guys, very well. It took 10 hours of driving to get to them. They were
    1:15:25 remote. And this is the real deal. I mean, you know, we’re talking, you know, earlobes down here and
    1:15:29 everybody had, and they have spears and they kill lions. And these are real warriors.
    1:15:37 So I had a men’s group with the elders for four nights running, and we talked about everything.
    1:15:43 So I go like this to them. In the United States, there’s a debate about what makes a good man,
    1:15:49 Marani, warrior, all one word. What makes a good Marani? Some people say a good Marani is sensitive
    1:15:56 and thoughtful and kind. Some people say a good Marani is fierce and tough and no bullshit.
    1:15:59 What do you guys think? Which is it? True story, Tim.
    1:16:05 So this little guy has got to be 4’3 and 1,000 years old, crooks his finger, and he sounds like
    1:16:12 he’s totally pissed at me. And it goes from Maasai to Swahili to English to Swahili. And this is what
    1:16:19 he says. I have no interest in talking to you about what makes a good Marani. I could care less. But I
    1:16:25 will talk to you about what makes a great Marani. He said, when the moment calls for fierceness,
    1:16:31 a good Marani will kill you. Don’t mess with him. I mean, he’ll kill you. When the moment
    1:16:36 calls for a good man calls for tenderness, a good Marani will lay down his sword and shield and be
    1:16:43 sweet like a baby. A great Marani is a man who knows which moment is when.
    1:16:45 That’s good. Yeah, that’s very good.
    1:16:52 I want whole people who can adapt to what’s in front of them. That’s health.
    1:17:04 How did you and your wife think about changing how you would raise your kids from how you were raised?
    1:17:10 How do you think about that? And just be curious to hear you approach that from whatever angle makes
    1:17:10 sense.
    1:17:17 Well, as you probably know, both my wife and I came from terrible trauma, terribly violent families.
    1:17:25 I wouldn’t wish it on anybody. Four books, 40 years. Here’s probably my single most famous quote.
    1:17:29 You know, they say it’s the height of pretension to quote yourself, but I’ll do it.
    1:17:39 Family pathology rolls from generation to generation like a fire in the woods, taking down everything in
    1:17:46 its path until one person in one generation has the courage to turn and face the flames.
    1:17:53 That person brings peace to their ancestors and spares the children that follow.
    1:18:02 Belinda and I made a rock solid commitment that we were not going to leak the kind of reactivity
    1:18:10 and violence that we grew up with on our kids. And we didn’t. We did it on each other. We had a real
    1:18:19 rock’em sock’em marriage for years. We were both fighters, but we spared the children. And they know that.
    1:18:27 And they’re really robust, radiantly healthy boys. I am the son of an angry, depressed father.
    1:18:35 He was the son of an angry, depressed father. I have two boys. Neither of them say that,
    1:18:41 and neither were their children. And that is the greatest achievement of my life.
    1:18:48 I mean, it’s an amazing achievement. And I’d love to get a little more, not microscopic,
    1:18:54 but granular in the sense that a lot of people say they want to change. A lot of people have
    1:18:58 New Year’s resolutions and they say, you know what? I’m not going to be the diabetic my parent
    1:19:03 was because I can fix it. I can change it. And they don’t change. So I’m wondering how,
    1:19:09 especially since you had the rock’em sock’em experience in your marriage, what were the actions
    1:19:18 you took or the strategies you had to check yourselves and ensure that you weren’t letting
    1:19:22 those older inherited behaviors bleed into your parenting?
    1:19:28 Well, first of all, get help. Men don’t get help. In the book one, I said,
    1:19:32 a man is about as likely to get help for depression as he is to ask for directions.
    1:19:39 You know, if you come from a tough background, I say this to the people I work with all the time.
    1:19:48 You can’t come from what you came from and have the happy, healthy family you want without doing
    1:19:53 a shitload of therapy, a shitload of work. Men’s groups, women’s groups, 12-step groups,
    1:19:59 therapy, but therapy that works. But the first thing I want to say is, thank God you don’t have
    1:20:04 to do this on your own because you won’t know what to do. Get help. And get help that helps.
    1:20:12 Years and years of spiritual work. I’ve been meditating over 50 years and all stripe of
    1:20:17 therapy work. There’s a saying, therapists are people who need to be in therapy 40 hours a week.
    1:20:24 I became a professional therapist to heal myself. And then I became a family therapist to learn how to
    1:20:31 have a relationship. I mean, I was so far behind the starting gate. In 12-step, one of these folks say
    1:20:41 is the last phase is gratitude. I was so on the ropes. Unlike a lot of people, if I did my defaults,
    1:20:46 I’d be dead now. That’s true. A lot of my friends that I grew up with are dead. If I did what I learned,
    1:20:57 I’d be dead. I had no choice but to go under or reconfigure myself. And that’s a gift. The same
    1:21:02 with Belinda. And we are. We’re reconstructed human beings. Belinda calls us retreads, you know,
    1:21:09 like a tire. And I love reconstructed human beings. We have a lot of depth. And if I can do it, you can
    1:21:14 do it. There’s a way to do it, no matter where you come from. But you’ve got to be willing to do the
    1:21:16 work. And it’s hard goddamn work.
    1:21:23 What do your group therapy experiences look like? I remember, I don’t think you would mind
    1:21:28 me saying this. I’ll double check with them after we finish recording. But Kevin went through a group,
    1:21:33 I want to say, for lack of a better way to describe it, sort of therapy experience with seven or eight
    1:21:38 people. He didn’t tell me anything. Men. Men. And he didn’t tell me anything about the content,
    1:21:43 of course. But it had a really big impact on him. And I’m curious what the format was,
    1:21:47 what the rules looked like for a men’s group like that.
    1:21:52 We start off with check-ins. How’s everybody doing? What’s on your mind?
    1:22:02 And then either we move into a theme that emerges. So my practice is 10 full-pay people and four pro
    1:22:09 bono at any given time. And the 10 who pay, they tend to be high rollers. So here’s a group of some of
    1:22:17 the bigger mover and shaker guys in the world right now. We had a hilarious time talking for two hours
    1:22:24 about how we were all petrified of our wives. So sometimes a theme will emerge. Fathers, anger,
    1:22:33 self-medication, being afraid of our wife. And or as the check-in evolves, one person will like pop.
    1:22:44 And I’ll go, Dave, do trauma work with you. We’re not going to do it. Just go around anyway. But if
    1:22:50 you were in the group, at some point, I would say, I want to go back to that little boy who learned how
    1:22:58 to be a fixer. How old were you when you first adopted that? Four or five is whatever it was. Close your
    1:23:06 eyes, go into your body. Find that four-year-old boy. Ask him to come out and sit in a chair facing
    1:23:12 you. What’s he look like? How do you feel toward him? What do you want to say to him? What does he need to
    1:23:17 hear from you? What’s it like for him? How does he respond to what you just said? And I get into a dialogue
    1:23:26 between you and this little boy. Of course, it’s very emotional. And it ends always with you saying to that
    1:23:36 little part of you, I’m here now. I can take care of you. Your angry partner may not be available,
    1:23:45 and that’s frightening to you. But I’m available. We don’t need her. You turn to me. And that’s
    1:23:52 transformative. So I do deep trauma work in the men’s group, or we do a theme, or we just all hang out and
    1:23:56 talk about what’s going on in our lives. Any or all of the boat.
    1:24:02 Are there any guidelines for how people can respond to what someone else says or discloses?
    1:24:07 Or I’m just thinking there are sometimes rules in organizations like the Entrepreneur’s Organization
    1:24:14 and in forums and things like this, in these smaller sized groups. If somebody was thinking about
    1:24:18 creating something like this for themselves, and I know it’d be good to have a professional involved,
    1:24:23 of course. But are there any other rules or guidelines that you think are helpful in these
    1:24:23 types of groups?
    1:24:28 As you know, I have 8 million sayings, and here’s one of them. Generally speaking, unsolicited advice
    1:24:29 doesn’t go very well.
    1:24:31 Yeah.
    1:24:38 So we all learn to have good boundaries in these groups, which we can double back and
    1:24:45 talk about. A core principle of RLT is what we call full respect living. I may disagree with
    1:24:52 how you think, but I hold you in respect. It’s a part of the culture of the group that we speak
    1:24:59 to one another with humility. This is what I’m making up, Tim. And with respect. No one in these
    1:25:04 groups that, well, a fucking asshole. How can you do this? We just don’t talk to each other that way.
    1:25:07 And I never had to make that explicit. It just happens.
    1:25:13 When you were talking about identifying the age of the little boy and having him sit in the chair,
    1:25:20 for some people listening, they might hear echoes of, say, internal family systems, IFS. Does your
    1:25:25 approach, is it similar to that? Does it differ from it? How do you think about that?
    1:25:30 Let’s do this briefly, because this could be a whole. There are some similarities. For example,
    1:25:38 there’s a three-part part of the psyche. What I call the wise adult has some correlation to what
    1:25:43 Dick calls self. What he calls protectors and managers has some correlation to what I call the
    1:25:48 adaptive child. And his exile is my wounded child. So there’s some similarities, but there are also some
    1:25:55 very distinct differences. I don’t believe that the adaptations that you learned as a kid are all
    1:26:04 defensive, are all about protecting the wound. And I believe there are bad parts. Dick is almost a
    1:26:10 religious fervor that there’s no such thing as a bad part. No, there are grandiose, retaliatory parts
    1:26:17 of you that you really need to corral. And there’s also entitlement and privilege. And it’s not all
    1:26:24 grouped around protecting a vulnerability. We think that in psychiatry, too. We think all grandiose
    1:26:30 behavior is a defense against shame. No, some grandiose behavior is just entitlement and hatred.
    1:26:36 That’s part of our humanity. You know, I don’t think Hitler killed millions of Jews because he was
    1:26:43 protecting a vulnerable part of himself. There’s more to it than that. So we take on some of the
    1:26:52 issues of grandiosity and entitlement and some of the less savory parts of our humanity in a way that
    1:27:00 I don’t think IFS quite does. Broadly speaking, do you think there are any new or particular challenges
    1:27:07 with modern relationships, whether it be dating or marriage? Anything that is relatively kind of new
    1:27:14 on the scene, in your opinion? Well, polyamory is interesting. Yeah, let’s talk about it. Fire away.
    1:27:21 Belinda and I spent three months in Costa Rica and amongst the young expats who can’t find a monogamous
    1:27:30 couple anywhere. And polyamory is a real challenge. Monogamy is the challenge, too. I used to say,
    1:27:38 monogamy is unnatural and open marriage is like, wow, hold on. So people trying to, you know,
    1:27:46 there are people experimenting with different models of intimacy. And okay, open the doors and
    1:27:53 there are challenges. Yeah. I remember I was chatting with someone who had experimented with
    1:28:04 every variant of polyamory and she referred to it as polyagony. That was her label for it. But I would
    1:28:09 love to know, are there challenges for monogamy now that didn’t seem to exist 20 or 30 years ago
    1:28:16 or that are just much more exaggerated now? Yeah, a number of things. First of all,
    1:28:23 we men are trying to figure out what the hell we are. And, you know, someone wants to describe my work
    1:28:29 as women have had a revolution and now men have to deal with it and no one knows what to do. Women have
    1:28:38 had a revolution and they are speaking up and they are insisting on intimacy from us guys in ways that are
    1:28:46 exactly in conflict with our traditional role as men. You know, Eric Erickson said,
    1:28:54 it’s a sign of a healthy culture that socialization practices in childhood equip you to succeed in your
    1:29:01 adult roles. And it’s the sign of a culture in transition when there’s a disjuncture between the
    1:29:08 two. And for men, this is this juncture. What traditional masculinity teaches you as a boy,
    1:29:16 whether you want it or not, often through punishment, by today’s standards, will give you problems in your
    1:29:21 relationship. You got to be vulnerable. You got to open your heart. Literally, you have to reconfigure
    1:29:28 masculinity in order to be a good partner these days. And people need help with that. The cultural
    1:29:36 response to feminism and women’s empowerment has been a big backlash. You know, the manosphere and
    1:29:46 that sobering movie, Adolescence, there’s a big resurgence of, I’m a man and I’m tired of being told
    1:29:52 I’m bad and go screw yourself. It ain’t going to work. The toothpaste ain’t going back in the tube.
    1:29:59 So what I say is, I don’t want women to stand down. I want men to stand up and meet these new demands.
    1:30:03 Look, I’ve been saying this for 40 years and research has finally caught up with me.
    1:30:11 personality, intimacy, open-hearted connection. The ace that we RLT therapists have in our back
    1:30:17 packet is that’s what we human beings are designed for. We’re designed to be intimate. Not being
    1:30:25 intimate, I know you do a lot of great work with health on your podcast. Not being intimate is as bad
    1:30:30 for your body as smoking a pack and a half of cigarettes a day. This is a hard black and white
    1:30:38 research. We are born to be intimate. Moving beyond traditional gender roles is the only way to get
    1:30:48 there. So stop whining, stand up, and learn a few relational skills. It’s good for you. It’s good for
    1:30:54 your body. You’ll live longer. It’s good for your marriage, and it’s good for your children. And let me
    1:30:59 help you learn how to do this better. That’s revolutionary. You’ve got a lot of people out
    1:31:05 there. I’m so happy to be on this podcast with you, truly. You’ve got a lot of people out there.
    1:31:14 I’m mad as hell, and I’m not putting up with it. We men need to reclaim our power. No. We need to open
    1:31:19 our hearts and listen. And listen, here’s a simple way. You don’t like patriarchy. Here’s what I said.
    1:31:27 I teach the men I work with to learn to become family men. Here’s how you’re a family man. You
    1:31:33 decentralize yourself. I wrote this, and I don’t want to talk about it. A boy’s question of the world
    1:31:40 is what he got for me. A man’s question of the world is what’s needed here. And I teach men to show up as
    1:31:46 men and not boys. What’s needed here? You know, research on happiness is, I like black and white
    1:31:54 research. If you get a gift, you’re happy. You get happier for a bit. If you give a gift, you’re even
    1:32:05 happier and longer than if you get it. What men need to understand is it’s good for us to be empowered,
    1:32:14 be assertive, and also to be connected and show up and ask ourselves, what’s needed here? How do I need
    1:32:16 to show up here? That’s a man.
    1:32:23 I like that framing, the questions and how they differ for boys and men. It does, I think, perhaps to some
    1:32:29 listeners sound like men have a lot of heavy lifting to do, and women have had this revolution, and all is
    1:32:37 well in woman land. Is there such a thing as toxic femininity? Is there collateral damage to all these societal
    1:32:44 shifts? Yes. I’m glad you brought this up. Because in family therapy, we talk about first and second
    1:32:51 order change. First order change is just a rearrangement. You know, Tommy’s truant. You get
    1:32:56 Tommy and I be truant, and then Sally starts pooping her pants. It’s like, okay, well, rearranging the
    1:33:03 furniture. Second order change is a revolution. No kid has to be symptomatic. In our culture,
    1:33:11 there’s a lot of what I call individual empowerment. I was weak. Now I’m strong. Go screw
    1:33:19 yourself. I am woman. I have found my voice. Hear me roar. No. And you get a lot of, I’m going to get
    1:33:24 into trouble, but too bad. You get a lot of people in that traditional feminine side of the equation.
    1:33:31 It doesn’t matter what body you’re in. You’re, as a fixer, on that feminine side. You get a lot of,
    1:33:37 the people on the feminine side move from disempowerment to individual empowerment. I call
    1:33:45 it, I was weak. Now I’m strong. Go screw yourself. And everybody will cheer. Mom, dad, therapists,
    1:33:54 12-step sponsors, your men’s group. No. Relational empowerment is the next step. I was weak. Now I’m
    1:34:00 strong. I’m going to go toe to toe with you. I’m going to tell you just what I want and need. Now
    1:34:06 listen to this. What could I give you to help you to do that for me? Who sounds like that? We’re a team.
    1:34:13 I love you. What do you need? Let’s work together. That’s the next step. And a lot of women,
    1:34:20 early stage feminism, move from disempowerment to individual empowerment. You know, as a couple
    1:34:26 therapists, often the bane of my existence is an individual therapist who’s individually empowered
    1:34:34 their client right out of a workable relationship. No, I was weak. Now I’m strong. I love you. We’re a
    1:34:39 team. Let’s roll up our sleeves and work on this together. That’s the new world order.
    1:34:44 So we’ve covered a lot of ground. I’m looking at all my notes. There’s a lot that we, I’m sure,
    1:34:49 could cover, but are there any other tools that you would like to cover?
    1:34:55 Yes. I want to go back and talk about relational empowerment versus individual empowerment.
    1:34:56 Right.
    1:35:03 Because here’s how I say it. Under patriarchy, you can either be connected,
    1:35:10 that’s you, the fixer, accommodating, self-sacrificing, peacemaking,
    1:35:15 or you can be assertive. That’s more traditionally, quote-unquote, masculine,
    1:35:21 independent, competent, aggressive. But you can’t be both at the same time
    1:35:27 because power is power over. When you move into power, you break connection. That’s individual
    1:35:34 empowerment. I was weak. Now I’m strong. I don’t care how I sound. Just listen. No, you do care how
    1:35:40 you sound or you’re not going to get listened to. I teach people, and particularly women in this one,
    1:35:45 or whoever’s coming up from the one down, what I call loving power.
    1:35:50 And could you just, for the sake of revisiting, just describe one up, one down, one more time?
    1:35:52 Because people may not have gotten that.
    1:35:59 It’s what Pia called my great mentor coming out from under the great lie that a human being could
    1:36:07 be inherently superior or inferior to another human being. Healthy self-esteem, which I have to teach
    1:36:14 people in this culture, comes from the inside out. You’re here. You’re worthy. You’re lovable.
    1:36:21 You’re a good human being because you’re breathing, period. And your essential worth can’t be added to,
    1:36:28 can’t be subtracted from. This is democracy. This is one person, one vote. We’re all equal under the law
    1:36:35 until recently. Anyway. This is democracy. But we don’t live like this. We live in the world of patriarchy,
    1:36:44 which is one up, one down, superior, inferior, better than, less than, all day long. And the one down,
    1:36:53 shame, inferiority, helplessness, defectiveness, unlovability. For 50 years, my field has focused on
    1:37:00 helping people come up from that one down. Good. But we’ve almost totally ignored helping people come
    1:37:08 down from the one up. Entitlement, anger, judgment, contempt, self-righteous indignation,
    1:37:14 all forms of grandiosity. There’s a lot of ink now being spilled on the so-called narcissistic
    1:37:20 partner, which is almost always a man. And the idea is they can’t be treated, leave them. Bullshit.
    1:37:26 That’s more individual empowerment. We treat grandiose man, breakfast, lunch, and dinner in
    1:37:34 RLT. Come down from that entitlement. Come down from that contempt. It’s poison for you. Let me teach
    1:37:41 you how to do it. You’ll be happier. And we do. We effectively help people come down from the one up.
    1:37:47 How do you do that? Just because people probably view this as very unfamiliar territory, as you mentioned,
    1:37:54 50 years of bringing people up from one down. But how do you bring someone down a step back to
    1:38:01 baseline from grandiosity? You have to wake them up. There are three phases to RLT. The first we call
    1:38:09 waking up the client, which is loving confrontation, which most therapy doesn’t do. Once we get what you’re
    1:38:15 doing, that will never work. And if you’re riding the one up, your grandiosity, then we move into trauma
    1:38:23 work. What set you up to do that? And then we teach you skills. It’s all three. IFS doesn’t teach skills,
    1:38:29 by the way. A lot of trauma people think you remove the trauma. You don’t need to teach skills and wishful
    1:38:35 thinking. Anyway, so first we confront what you’re doing. Then we go back to your childhood roots and where
    1:38:42 it came from and help you with that. Then we teach you new skills to replace it with. Why should you come
    1:38:52 down from your rage and dominance and control? Why? Well, how’s it working for you? I talk about poison
    1:38:59 privilege. And let me say this, and this is particularly true for men. You know, God in her wisdom has given me
    1:39:08 access to the dream. The real American dream is that if you have money and fame,
    1:39:15 it will transmute you. You’ll become a demigod and you’ll be happy. I treat those people. They’re not
    1:39:21 happy. They’ve done well in the world, but they’re not happy between their ears and they’re miserable to
    1:39:29 live with. Some so-called expert got on television and talked about aspirational masculinity and Elon Musk,
    1:39:35 go to the moon. Great. Be the richest man in the world. Great. You want to be married to that guy?
    1:39:43 You want to be that guy’s kid? Good luck. All of the people I treat are incredible successes in the
    1:39:51 world and a mess inside. Why? The first thing I teach is the difference between gratification and what I
    1:39:58 call relational joy. Gratification is pleasure, short-term pleasure. You make a million bucks,
    1:40:05 great. Pretty girl flirts with you, great. I like pleasure in its place. Relational joy, which many
    1:40:12 of the people I, the grandiose people in particular, I have no idea what I’m talking about. Relational joy
    1:40:19 is the deeper down pleasure of just being there and being connected. And many of the grandiose people I work
    1:40:24 with simply don’t know what relational joy is. They’ve lived their whole life for gratification
    1:40:30 and it’s empty and they feel the emptiness and the people they live with are fed up with them and
    1:40:38 they certainly feel that. So what I have to offer is relational joy. That’s the ace in my pocket because
    1:40:44 that’s what we’re born for. That’s the only thing that will make you happy. Let me teach you to come down
    1:40:51 off your perch and enter into being a human being like the rest of us. And let me teach you to really
    1:40:58 look at what you’ve been doing. Can I tell you a story? Yes, always. A guy came in and he was quote
    1:41:03 unquote depressed. Another one of these guys with five therapists under his belt. Nobody’s been able to
    1:41:10 help him. And he’s on the break of divorce. And I listened to him and I go, I can’t help you with
    1:41:17 your depression, but I can save your marriage. Okay. But you know, you have a very, this is a guy,
    1:41:23 he literally go to work, come home, flop on the couch. His wife would be running around. They’d all have
    1:41:28 dinner. She’d do the homework with the kids. She’d put them to bed and then he’d slump off the bed and go to
    1:41:35 sleep, get up the next day and go to work. She’d be ready to divorce him. So you have a very mysterious
    1:41:45 depression. It goes into remission at 845 and it comes roaring back at 515. When you’re at work, you manage
    1:41:52 the function. When you’re at home, you’re on the couch. A million people have tried to help you with your
    1:41:57 depression. I can’t, I’m not going to try. You’re depressed. Sorry. Been there. Here’s what I want
    1:42:05 to tell you. True. Here’s what I want to tell you. Says what? Get off the couch. Go do homework with
    1:42:11 your kids. Go help your wife with your dishes. You manage to pull yourself out of yourself from nine to
    1:42:19 five. You give yourself a pass when you get home. You’re going to wind up divorced and you’re going to do
    1:42:29 great damage to your children. And he looks at his wife and he says, I realize I’ve really abandoned you
    1:42:36 in this family. And I made excuses for myself all these years. And he starts to cry. That’s remorse.
    1:42:44 That’s open heartedness. I say he’s come out of the coldness of outer space into the warmth of connection
    1:42:54 through remorse. Oh my God, I see what I’ve been doing to you. I’m so sorry. And I looked at him
    1:43:00 and I said, as I say to so many people in that moment, I say to him, welcome to the planet earth.
    1:43:05 Welcome to the human race. It’s been really lonely up there, hasn’t it?
    1:43:11 Well, Terry, you have a lot of resources and a lot of books. Who should start where? In other words,
    1:43:16 do you suggest people start with any particular book or resource? If they have a particular
    1:43:23 challenge or issue, where would you point them? How can we provide a roadmap for people who want to
    1:43:33 explore more of Terry real? Do the social media thing at real Terry real that covers all the social
    1:43:41 media at real Terry real. Go to my website, Terry real.com. I’m pleased to say we have a lot of
    1:43:47 offerings now online for the general public, of course, on self-esteem, of course, on healthy boundaries,
    1:43:53 courses on relationship skills. We have little mini courses, how to come back from infidelity.
    1:44:00 We have particular topic courses now that are followed up by online groups that you can join.
    1:44:06 So if you’re coming back from infidelity, here’s a three-hour workshop and here’s an ongoing group you
    1:44:15 can be part of. We’re doing more and more of that. In terms of books, I like Us, the new book. I like,
    1:44:20 I don’t want to talk about it, the old book. And I like Fierce Intimacy. I like all three of those.
    1:44:25 Yeah. Fierce Intimacy. It is quite funny because I loved Fierce Intimacy and I wanted to find a
    1:44:32 Kindle edition to highlight. And could you explain why there isn’t one, at least as it stands right
    1:44:39 now? It’s audio. Sounds to ask me to, you know, it’s one of those things, God was with me. I sat in
    1:44:46 a booth, no notes, and I just talked for three days. And that’s Fierce Intimacy. It’s insane for
    1:44:50 people who want to listen to it. You know, there’s certain people, maybe at that point,
    1:44:56 the spirit was at your back. And similarly, I remember at one point I was using a meditation
    1:45:00 app designed by Sam Harris, and he had this interlude, which was this commentary, and it was
    1:45:04 five or 10 minutes long. And I said, could you please send me the text? Could you send me the
    1:45:09 Google doc? And he said, what text? I said, what do you mean, what text? He goes, I just got in the
    1:45:13 booth and riffed for 10 minutes. And I was like, okay, there are levels and then there are levels.
    1:45:18 So nicely done on Fierce Intimacy. Thank you. Yeah, just a few more questions. And everybody
    1:45:23 should go to TerryReal.com. I’m sure that the socials are also available from TerryReal.com.
    1:45:27 And we’ll link to everything we’ve discussed in the show notes. Outside of your own books,
    1:45:33 are there any books that you have gifted frequently to other people or re-read
    1:45:37 more than once yourself that come to mind?
    1:45:42 I’m a big fan of Jim Gilligan’s book, Violence. It’s not an easy read.
    1:45:44 What was the name of the book again?
    1:45:45 Violence.
    1:45:46 Oh, violence.
    1:45:52 Yeah. Jim was the medical director of the Bridgewater Hospital for the Criminally Insane.
    1:45:56 And he worked with serial killers. He worked with Hannibal the Cannibal.
    1:46:04 And he starts off as a young man taking this over. And he says to himself, if I can figure
    1:46:09 out the dynamics of these guys, I can figure out what violence is. And he does in the book.
    1:46:12 So that’s been a great inspiration to me.
    1:46:15 Why has that been an inspiration to you?
    1:46:24 I deal with male violence. I deal with violence. And both Jim and I agree that violence is the shunting
    1:46:32 from the one down to the one up. From shame to grandiosity. From helplessness to attack.
    1:46:37 And so it’s really, it took him 25 years to write that book and it shows.
    1:46:46 You know, not to drift, but when 9-11 happened, I wrote an op-ed piece that nobody published.
    1:46:53 In the piece I said, this is the first time we’ve been hit on American soil. This is a national trauma.
    1:47:00 And like anything we’ve faced before. And as a trauma expert, I know that you have two choices.
    1:47:07 You can tolerate the discomfort of sitting with the vulnerability and pain of that trauma.
    1:47:15 And maybe asking some tough questions about why and what needs to happen. Or you can escape that
    1:47:22 discomfort by a flight into one up, grandiosity, judgment, contempt, and attack.
    1:47:30 And my hope for this country is we join together in the vulnerability rather than escape into attack.
    1:47:33 Nobody published that. Two weeks later, we were in Iraq.
    1:47:49 So I like the book. I like the book. I want people to resist the temptation of flying from discomfort into one up, superiority, contempt, judgment, and attack.
    1:47:58 On all sides, the left and the right. The left is not shy about moving into self-righteous indignation and contempt either.
    1:48:10 I’ll put my body on the line and be on the streets protesting your agenda and still hold you in regard as a human being.
    1:48:22 I don’t have to dehumanize you in order to fight you. Gandhi knew that. Martin Luther King knows that. That wisdom is being lost all over the globe right now. It needs to be rekindled.
    1:48:26 Any other books that come to mind besides violence?
    1:48:28 I like Raymond Chandler.
    1:48:31 Yeah, Raymond Chandler is amazing.
    1:48:35 Where would you have to go start? Or do you have a favorite?
    1:48:45 You know, I love lines. Belinda made my day by giving me a book called The Great One-Liners from Noir. I like noir. It’s a big sleep, I guess.
    1:48:52 There’s a great line. When Humphrey Brogard meets Lauren Bacall playing Sam Spade, she says,
    1:48:55 Oh, I see you met my little sister. He says,
    1:48:59 Yeah. She tried to sit on my lap. I was sitting up at the time.
    1:49:06 Now that’s writing.
    1:49:25 All right. So speaking of one-liners, just a few more questions and then we’ll wind to a close. If you had a billboard, metaphorically speaking, just to get a message, a line, a quote, a question, anything like that to many, many millions of people, what might you put on that billboard?
    1:49:32 Have the courage to move beyond the defaults you were handed and do it with help.
    1:49:42 Terry, thank you for taking the time today. It’s so nice to see you again. I really appreciate you carving out the time, being flexible on Start Time and covering so much ground as well.
    1:49:56 You’re a wonderful interviewer, Tim. And I’m sure you’re going to edit this out, but if I dare say it, even the little I know you, I’ve grown fond of you. I’m rooting for you. So what a service you’re offering. And thank you for having me on.
    1:50:19 Yeah, absolutely. Thank you, Terry. And to everybody listening, we will have links to everything in the show notes as per usual at Tim.blog slash podcast. Just search Terry or Terry real and it’ll pop right up. And until next time, as always, be a bit kinder than is necessary to others, but also to yourself. Don’t forget the last piece. And thanks for tuning in.
    1:50:31 Hey, guys, this is Tim again. Just one more thing before you take off, and that is Five Bullet Friday. Would you enjoy getting a short email from me every Friday that provides a little fun before the weekend?
    1:50:40 Between one and a half and two million people subscribe to my free newsletter, my super short newsletter called Five Bullet Friday. Easy to sign up, easy to cancel.
    1:51:03 It is basically a half page that I send out every Friday to share the coolest things I’ve found or discovered or have started exploring over that week. It’s kind of like my diary of cool things. It often includes articles I’m reading, books I’m reading, albums, perhaps, gadgets, gizmos, all sorts of tech tricks and so on that get sent to me by my friends, including a lot of podcast guests.
    1:51:18 And these strange esoteric things end up in my field. And then I test them and then I share them with you. So if that sounds fun, again, it’s very short, a little tiny bite of goodness before you head off for the weekend, something to think about.
    1:51:28 If you’d like to try it out, just go to Tim dot blog slash Friday, type that into your browser, Tim dot blog slash Friday, drop in your email and you’ll get the very next one. Thanks for listening.
    1:51:40 My first book, The 4-Hour Workweek, which made everything else possible, is built around the acronym and framework DEAL, D-E-A-L, Define, Eliminate, Automate, and Liberate.
    1:51:48 Now, of course, after you define all the things you want, your metrics, 80, 20, blah, blah, blah, then you want to get rid of as much as possible, eliminate.
    1:51:55 But sometimes there are things that are a huge hassle, like expense management for a lot of companies, which you can’t get rid of.
    1:51:57 They are essential to your business.
    1:52:00 But today, thank God, you can automate it.
    1:52:04 And there is no better way to do that than with today’s sponsor, Ramp.
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    1:53:23 All that means to me is that when I wake up, I block out three to four hours to do the most important things that are generative, creative, podcasting, writing, et cetera, before I get to the email and the admin stuff and the reactive stuff and everyone else’s agenda for my time.
    1:53:29 For me, let’s just say I’m a writer and entrepreneur, I need to focus on the making to be happy.
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    1:54:14 They handle the complex financial planning, uncertain tax strategies, timely exit planning, bill pay, wires, all the dozens of other parts of wealth management and just financial management.
    1:54:21 That would otherwise pull me away from doing what I love most, making things, mastering skills, spending time with the people I care about.
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    Terry Real is a nationally recognized family therapist, author, and teacher. His book I Don’t Want To Talk About It: Overcoming the Secret Legacy of Male Depression, the first book ever written on the topic of male depression, is a national bestseller. His new book, Us: Getting Past You & Me to Build a More Loving Relationship is a New York Times bestseller.

    Sponsors:

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  • #809: The 4-Hour Workweek Tools That Still Work — The Art of Refusal and The Low-Information Diet

    AI transcript
    0:00:04 Hello, boys and girls, ladies and germs. This is Tim Ferriss. Welcome to another episode of
    0:00:11 The Tim Ferriss Show. Ohayou gozaimasu. I am recording this from my hotel room in Tokyo,
    0:00:19 Japan, where I am in Jinkumai and headed on the road yet again for some more adventures
    0:00:25 and then back to the US. And when I’m doing this, aside from keeping in mind things like
    0:00:31 the mini retirement and setting up systems that persist beyond your return to your home,
    0:00:37 there are many tools that I still use to this day from the book that started it all,
    0:00:45 The 4-Hour Workweek. It came out in 2007, was revised in 2009, and yet it was one of Amazon’s
    0:00:51 top 10 most highlighted books of all time. Last time I checked in 2017. And what that means is
    0:00:58 many of the principles, many of the philosophies, many of the templates still work. There are certain
    0:01:04 tech tools and so on, of course, that have changed over time. Those things change nonstop. The rate
    0:01:10 of improvement, Moore’s Law, blah, blah, blah, blah, blah. All those things have changed, but there are
    0:01:17 certain through lines and tactics and strategies that still work. So readers and listeners alike often ask
    0:01:22 me, what would you change? What would you update? But an equally interesting question is what wouldn’t
    0:01:27 I change? What would I keep? What stands the test of time? What has already stood the test of time for
    0:01:34 nearly 20 years and hasn’t lost any potency whatsoever? So I’m going to share two chapters from
    0:01:42 the audiobook this week that highlight a lot that you can still use. These chapters push you to defend
    0:01:48 your scarcest resource attention as opposed to just time. One by saying no to people, the other by saying
    0:01:55 no to excess information, which has never had more relevance than today. So there’s a lot in here that
    0:02:00 you can copy and paste. They feature some of my favorite tools and frameworks, including polite but firm
    0:02:07 word-for-word scripts that I still use to this day. As I already mentioned with the tech, some examples may feel
    0:02:14 dated. A handful might seem prehistoric, but just ignore those or treat them as historic artifacts.
    0:02:22 Archaeological dig into 2007, 2009. There’s plenty that you can still borrow that’s effective and feel
    0:02:28 free to remix the rest with modern tools of your choosing, of course. The chapters are narrated by the
    0:02:33 great voice actor Ray Porter. If you are interested in checking out the rest of the audiobook, which is
    0:02:38 produced and copyrighted by Blackstone Publishing, you can find it on Audible, Apple, Google, Spotify,
    0:02:44 Downpour.com, or wherever you find your favorite audiobooks. We’re going to get right to it, but first,
    0:02:50 just a few words from the people who make this podcast possible. In the last handful of years, I’ve become
    0:02:58 very interested in environmental toxins, avoiding microplastics, and many other commonly found compounds
    0:03:04 all over the place. One place I looked is in the kitchen. Many people don’t realize just how toxic
    0:03:10 their cookware is or can be. A lot of nonstick pans, practically all of them, can release harmful
    0:03:16 forever chemicals, PFAS, in other words, spelled P-F-A-S, into your food, your home, and then ultimately
    0:03:22 that ends up in your body. Teflon is a prime example of this. It is still the forever chemical that most
    0:03:29 companies are using. So our place reached out to me as a potential sponsor, and the first thing I did
    0:03:36 was look at the reviews of their products and said, send me one, and that is the Titanium Always Pan
    0:03:42 Pro. And the claim is that it’s the first nonstick pan with zero coating. So that means zero forever
    0:03:48 chemicals and durability that’ll last forever. I was very skeptical. I was very busy. So I said,
    0:03:52 you know what? I want to test this thing quickly. It’s supposed to be nonstick. It’s supposed to be
    0:03:56 durable. I’m going to test it with two things. I’m going to test it with scrambled eggs in the morning
    0:04:03 because eggs are always a disaster in anything that isn’t nonstick with the toxic coating. And then I’m
    0:04:09 going to test it with a steak sear because I want to see how much it retains heat. And it worked
    0:04:18 perfectly in both cases, and I was frankly astonished how well it worked. The Titanium Always Pan Pro,
    0:04:22 has become my go-to pan in the kitchen. It replaces a lot of other things for searing,
    0:04:29 for eggs, for anything you can imagine. And the design is really clever. It does combine the best
    0:04:34 qualities of stainless steel, cast iron, and nonstick into one product. And now our place is
    0:04:40 expanding this first-of-its-kind technology to their Titanium Pro cookware sets, which are made in
    0:04:45 limited quantities. So if you’re looking for non-toxic, long-lasting pots and pans that outperform
    0:04:52 everything else in your kitchen, just head to fromourplace.com slash Tim and use code Tim for
    0:04:58 10% off of your order. You can enjoy a 100-day risk-free trial, free shipping, and free returns.
    0:05:01 Check it out, fromourplace.com slash Tim.
    0:05:08 I am always on the hunt for protein sources that don’t require sacrifices in taste or nutrition. I
    0:05:13 don’t want to eat sawdust. I also don’t want a candy bar that’s disguised as a protein bar.
    0:05:19 And that’s why I love the protein bars from today’s sponsor, David. They are my go-to protein source
    0:05:24 on the run. I throw them in my bag whenever I am in doubt that I might be able to get a good source
    0:05:29 protein. And with David protein bars, you get the fewest calories for the most protein ever. David
    0:05:35 has 28 grams of protein, 150 calories, and zero grams of sugar. I was actually first introduced to
    0:05:41 them by my friend, Peter Atiyah, MD, who is their chief science officer. Many of you know of Peter,
    0:05:47 and he really does his due diligence on everything. And on top of that, David tastes great. Their bars
    0:05:53 come in six delicious flavors. They’re all worth trying. And as I mentioned before, I will grab a few of
    0:05:58 those from running out the door if I think I might end up in a situation where I can’t get sufficient
    0:06:03 protein. And why is that important? Well, adequate protein intake is critical for building and preserving
    0:06:10 muscle mass, especially as we age. And one of the biggest things that you want to pay attention to
    0:06:15 is counteracting sarcopenia, age-related muscle loss. And for that, you need enough protein. When in
    0:06:21 doubt, up your protein. Protein is also the most satiating macronutrient. What does that mean? It means
    0:06:27 that protein out of carbohydrates, fat, and protein inhibits your appetite while also feeding all the
    0:06:30 things you want to feed, which helps you consume fewer calories throughout the day. You’re less
    0:06:36 inclined to eat garbage. All of that contributes to fat loss and reducing the risk of various diseases.
    0:06:42 And now, you guys, listeners of The Tim Ferriss Show, who buy four boxes, get a fifth box for free.
    0:06:48 You can check it out. You can also buy one box at a time. Try them for yourself at davidprotein.com
    0:06:53 slash tim. Learn all about it. That’s davidprotein.com slash tim to get a free box
    0:06:58 with a four-box purchase or simply learn more. Check it out. Davidprotein.com slash tim.
    0:07:05 Optimal minimal. At this altitude, I can run flat out for a half mile before my hands start shaking.
    0:07:09 Can I ask you a personal question? Now would it seem an appropriate time?
    0:07:14 What if I did the opposite? I’m a cybernetic organism living tissue over metal endoskeleton.
    0:07:31 6. The Low Information Diet. Cultivating Selective Ignorance.
    0:07:39 What information consumes is rather obvious. It consumes the attention of its recipients.
    0:07:46 Hence, a wealth of information creates a poverty of attention and a need to allocate that attention
    0:07:52 efficiently among the overabundance of information sources that might consume it.
    0:07:58 Herbert Simon, recipient of Nobel Memorial Prize in Economics and the A.M. Turing Award,
    0:08:07 the Nobel Prize of Computer Science. Simon received the Nobel Prize in 1978 for his contribution to
    0:08:13 organizational decision-making. It is impossible to have perfect and complete information at any
    0:08:21 given time to make a decision. Reading, after a certain age, diverts the mind too much from its
    0:08:28 creative pursuits. Any man who reads too much and uses his own brain too little falls into lazy habits
    0:08:36 of thinking. Albert Einstein. I hope you’re sitting down. Take that sandwich out of your mouth so you
    0:08:42 don’t choke. Cover the baby’s ears. I’m going to tell you something that upsets a lot of people.
    0:08:51 I never watch the news and have bought one single newspaper in the last five years in Stansted Airport
    0:08:58 in London and only because it gave me a discount on a Diet Pepsi. I would claim to be Amish, but last time
    0:09:07 I checked, Pepsi wasn’t on the menu. How obscene! I call myself an informed and responsible citizen?
    0:09:13 How do I stay up to date with current affairs? I’ll answer all of that, but wait, it gets better.
    0:09:20 I usually check business email for about an hour each Monday, and I never check voicemail when abroad.
    0:09:22 Never. Ever.
    0:09:26 But what if someone has an emergency? It doesn’t happen.
    0:09:33 My contacts now know that I don’t respond to emergencies, so the emergencies somehow don’t exist
    0:09:39 or don’t come to me. Problems, as a rule, solve themselves or disappear
    0:09:44 if you remove yourself as an information bottleneck and empower others.
    0:09:48 Cultivating Selective Ignorance
    0:09:53 There are many things of which a wise man might wish to be ignorant.
    0:09:57 Ralph Waldo Emerson, 1803-1882
    0:10:04 From this point forward, I’m going to propose that you develop an uncanny ability
    0:10:10 to be selectively ignorant. Ignorance may be bliss, but it is also practical.
    0:10:17 It is imperative that you learn to ignore or redirect all information and interruptions
    0:10:24 that are irrelevant, unimportant, or unactionable. Most are all three.
    0:10:29 The first step is to develop and maintain a low-information diet.
    0:10:36 Just as modern man consumes both too many calories and calories of no nutritional value,
    0:10:41 information workers eat data both in excess and from the wrong sources.
    0:10:46 Lifestyle design is based on massive action output.
    0:10:54 Increased output necessitates decreased input. Most information is time-consuming, negative,
    0:11:00 irrelevant to your goals, and outside of your influence. I challenge you to look at whatever
    0:11:05 you read or watched today and tell me that it wasn’t at least two of the four.
    0:11:11 I read the front-page headlines through the newspaper machines as I walk to lunch each day and nothing
    0:11:17 more. In five years, I haven’t had a single problem due to this selective ignorance. It gives you
    0:11:23 something new to ask the rest of the population in lieu of small talk. Tell me what’s new in the world.
    0:11:30 And if it’s that important, you’ll hear people talking about it. Using my crib notes approach to world
    0:11:37 affairs, I also retain more than someone who loses the forest for the trees in a sea of extraneous details.
    0:11:45 From an actionable information standpoint, I consume a maximum of one-third of one industry magazine,
    0:11:54 response magazine, and one business magazine, ink, per month, for a grand total of approximately four hours.
    0:12:00 That’s it for results-oriented reading. I read an hour of fiction prior to bed for relaxation.
    0:12:08 How on earth do I act responsibly? Let me give an example of how I and other NR both consider and
    0:12:16 obtain information. I voted in the last presidential election, 2004 at the time this was written,
    0:12:23 despite having been in Berlin. I made my decision in a matter of hours. First, I sent emails to educated
    0:12:28 friends in the U.S. who share my values and asked them who they were voting for and why.
    0:12:35 Second, I judge people based on actions and not words. Thus, I asked friends in Berlin,
    0:12:41 who had more perspective outside of U.S. media propaganda, how they judged the candidates based
    0:12:48 on their historical behavior. Last, I watched the presidential debates. That was it. I let other
    0:12:55 dependable people synthesize hundreds of hours and thousands of pages of media for me. It was like
    0:13:00 having dozens of personal information assistants, and I didn’t have to pay them a single cent.
    0:13:06 That’s a simple example, you say. But what if you needed to learn to do something your friends haven’t
    0:13:13 done, like, say, sell a book to the world’s largest publisher as a first-time author? Funny you should
    0:13:21 ask. There are two approaches I used. One, I picked one book out of dozens based on reader reviews and the
    0:13:27 fact that the authors had actually done what I wanted to do. If the task is how-to in nature,
    0:13:34 I only read accounts that are how I did it and autobiographical. No speculators or wannabes are
    0:13:41 worth the time. Two, using the book to generate intelligent and specific questions, I contacted
    0:13:48 10 of the top authors and agents in the world via email and phone, with a response rate of 80%.
    0:13:56 I only read the sections of the book that were relevant to immediate next steps, which took less
    0:14:03 than two hours. To develop a template email and call script took approximately four hours, and the actual
    0:14:09 emails and phone calls took less than an hour. This personal contact approach is not only more effective
    0:14:15 and more efficient than all-you-can-eat info buffets, it also provided me with the major league
    0:14:23 alliances and mentors necessary to sell this book. Rediscover the power of the forgotten skill called
    0:14:30 talking. It works. Once again, less is more.
    0:14:43 How to read 200% faster in 10 minutes. There will be times when, it’s true, you will have to read. Here are four
    0:14:49 simple tips that will lessen the damage and increase your speed at least 200% in 10 minutes with no
    0:14:50 comprehension loss.
    0:14:59 1. Two minutes. Use a pen or finger to trace under each line as you read as fast as possible.
    0:15:07 Reading is a series of jumping snapshots called saccades, and using a visual guide prevents regression.
    0:15:16 2. Three minutes. Begin each line focusing on the third word in from the first word and end each line
    0:15:23 focusing on the third word in from the last word. This makes use of peripheral vision that is otherwise
    0:15:29 wasted on margins. For example, even when the highlighted words in the next line are your
    0:15:35 beginning and ending focal points, the entire sentence is red, just with less eye movement.
    0:15:39 Once upon a time, an information addict decided to detox.
    0:15:44 Move in from both sides further and further as it gets easier.
    0:15:50 3. Two minutes. Once comfortable indenting three or four words from both sides,
    0:15:58 attempt to take only two snapshots, also known as fixations, per line on the first and last indented
    0:16:06 words. 4. Three minutes. Practice reading too fast for comprehension but with good technique,
    0:16:10 the above three techniques, for five pages prior to reading at a comfortable speed.
    0:16:17 This will heighten perception and reset your speed limit, much like how 50 miles per hour
    0:16:23 normally feels fast but seems like slow motion if you drop down from 70 miles per hour on the freeway.
    0:16:30 To calculate reading speed in words per minute, WPM, and thus progress in a given book,
    0:16:39 add up the number of words in 10 lines and divide by 10 to get the average words per line. Multiply this
    0:16:46 by the number of lines per page and you have the average words per page. Now it’s simple. If you
    0:16:56 initially read 1.25 pages in one minute at 330 average words per page, that’s 412.5 words per minute.
    0:17:06 If you then read 3.5 pages after training, it’s 1,155 words per minute and you’re in the top 1% of the
    0:17:17 world’s fastest readers. Q&A. Questions and actions. Learning to ignore things is one of the great paths to
    0:17:32 go on an immediate one-week media fast. The world doesn’t even hiccup, much less end when you cut the
    0:17:38 information umbilical cord. To realize this, it’s best to use the band-aid approach and do it quickly.
    0:17:46 A one-week media fast. Information is too much like ice cream to do otherwise. “Oh, I’ll just
    0:17:53 have half a spoonful” is about as realistic as “I just want to jump online for a minute.” Go cold turkey.
    0:18:01 If you want to go back to the 15,000 calorie potato chip information diet afterward, fine. But beginning
    0:18:09 tomorrow and for at least five full days, here are the rules: No newspapers, magazines, audio books,
    0:18:18 except for this audio book, or non-music radio. Music is permitted at all times. No news websites
    0:18:29 whatsoever. CNN.com, DrudgeReport.com, MSN.com, LOL, etc. No television at all, except for one hour of
    0:18:37 pleasure viewing each evening. No reading books, except for this book, and one hour of fiction pleasure
    0:18:44 reading prior to bed. As someone who read exclusively non-fiction for nearly 15 years, I can tell you two
    0:18:51 things. It’s not productive to read two fact-based books at the same time. This is one. And fiction
    0:18:58 is better than sleeping pills for putting the happenings of the day behind you. No web surfing
    0:19:05 at the desk unless it is necessary to complete a work task for that day. Necessary means necessary,
    0:19:13 not nice to have. Unnecessary reading is public enemy number one during this one-week fast.
    0:19:19 What do you do with all the extra time? Replace the newspaper at breakfast with speaking to your
    0:19:26 spouse, bonding with your children, or learning the principles in this audio book. Between nine
    0:19:32 to five, complete your top priorities as per the last chapter. If you complete them with time to spare,
    0:19:39 do the exercises in this audio book. Recommending this audio book might seem hypocritical,
    0:19:45 but it’s not. The information in this audio book is both important and to be applied now,
    0:19:52 not tomorrow or the day after. Each day at lunch break, and no earlier, get your five-minute news
    0:19:57 fix. Ask a well-informed colleague or a restaurant waiter, “Anything important happening in the world
    0:20:03 today? I couldn’t get the paper today.” Stop this as soon as you realize that the answer doesn’t affect your
    0:20:09 actions at all. Most people won’t even remember what they spent one to two hours absorbing that morning.
    0:20:14 Be strict with yourself. I can prescribe the medicine, but you need to take it.
    0:20:23 Download the Firefox web browser, firefox.com, and use LeechBlock to block certain sites entirely for set
    0:20:37 periods. From their site, www.progonosco.com/leechblock.html. You can specify up to six sets of sites to block,
    0:20:42 with different times and days for each set. You can block sites within fixed time periods,
    0:20:51 e.g. between 9 a.m. and 5 p.m., after a time limit, e.g. 10 minutes in every hour, or with a combination
    0:20:59 of time periods and time limit, e.g. 10 minutes in every hour between 9 a.m. and 5 p.m. You can also set
    0:21:04 a password for access to the extension options, just to slow you down in moments of weakness.
    0:21:12 2. Develop the habit of asking yourself, “Will I definitely use this information for something
    0:21:19 immediate and important?” It’s not enough to use information for something. It needs to be immediate
    0:21:27 and important. If no on either count, don’t consume it. Information is useless if it is not applied to
    0:21:33 something important, or if you will forget it before you have a chance to apply it. I used to have the
    0:21:40 habit of reading a book or site to prepare for an event weeks or months in the future, and I would then
    0:21:47 need to re-read the same material when the deadline for action was closer. This is stupid and redundant.
    0:21:55 Follow your to-do shortlist and fill in the information gaps as you go. Focus on what Digerati
    0:22:01 Cathy Sierra calls “just-in-time” information instead of “just-in-case” information.
    0:22:11 3. Practice the art of non-finishing. This is another one that took me a long time to learn.
    0:22:18 Starting something doesn’t automatically justify finishing it. If you are reading an article that
    0:22:25 sucks, put it down and don’t pick it back up. If you go to a movie and it’s worse than Matrix 3,
    0:22:31 get the hell out of there before more neurons die. And if you’re full, after half a plate of ribs,
    0:22:38 put the damn fork down and don’t order dessert. More is not better, and stopping something is often ten
    0:22:45 times better than finishing it. Develop the habit of non-finishing that which is boring or unproductive,
    0:22:50 if a boss isn’t demanding it. Comfort Challenge
    0:22:59 Get phone numbers. Two days. Being sure to maintain eye contact. Ask for the phone numbers of at least
    0:23:05 two, the more you attempt, the less stressful it will be, attractive members of the opposite sex
    0:23:12 on each day. Girls, this means you’re in the game as well, and it doesn’t matter if you’re 50 plus.
    0:23:18 Remember that the real goal is not to get numbers, but to get over the fear of asking,
    0:23:24 so the outcome is unimportant. If you’re in a relationship, sign up to or pretend to gather
    0:23:31 information for Greenpeace. Just toss the numbers if you get them. Go to a mall if you want to get
    0:23:37 some rapid-fire practice, my preference for getting over the discomfort quickly, and aim to ask three
    0:23:42 people in a row within five minutes. Feel free to use some variation of the following script.
    0:23:46 Excuse me. I know this is going to sound strange, but if I don’t ask you now,
    0:23:53 I’ll be kicking myself for the rest of the day. I’m running to meet a friend, i.e. I have friends,
    0:24:00 and I’m not a stalker. But I think you’re really extremely drop-dead, cute, gorgeous, hot. Could I
    0:24:05 have your phone number? I’m not a psycho, I promise. You can give me a fake one if you’re not interested.
    0:24:13 Just a quick thanks to one of our sponsors, and we’ll be right back to the show.
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    0:25:19 7. Interrupting Interruption and the Art of Refusal
    0:25:27 Do your own thinking independently. Be the chess player, not the chess piece. Ralph Shirell
    0:25:35 Meetings are an addictive, highly self-indulgent activity that corporations and other organizations
    0:25:42 habitually engage in only because they cannot actually masturbate. Dave Berry, Pulitzer Prize-winning
    0:25:51 American humorist. Spring 2000, Princeton, New Jersey. 1:35 p.m.
    0:26:01 I think I understand. Moving on. In the next paragraph, it explains that I had detailed notes and didn’t
    0:26:11 want to miss a single point. 3:45 p.m. OK, that makes sense. But if we look at the following example…
    0:26:18 I paused for a moment, mid-sentence. The teaching assistant had both hands on his face.
    0:26:27 Tim, let’s end here for now. I’ll be sure to keep these points in mind. He had had enough. Me too.
    0:26:35 But I knew I’d only have to do it once. For all four years of school, I had a policy. If I received
    0:26:42 anything less than an A on the first paper or non-multiple-choice test in a given class, I would
    0:26:48 bring two to three hours of questions to the graders’ office hours and not leave until the other had answered
    0:26:57 them all or stopped out of exhaustion. This served two important purposes. One, I learned exactly how
    0:27:04 the grader evaluated work, including his or her prejudices and pet peeves. Two, the grader would
    0:27:11 think long and hard about ever giving me less than an A. He or she would never consider giving me a bad
    0:27:18 grade without exceptional reasons for doing so, as he or she knew I’d come a-knocking for another three-hour
    0:27:25 visit. Learn to be difficult when it counts. In school, as in life, having a reputation for
    0:27:31 being assertive will help you receive preferential treatment without having to beg or fight for it
    0:27:38 every time. Think back to your days on the playground. There was always a big bully and countless victims,
    0:27:45 But there was also that one small kid who fought like hell, thrashing and swinging for the fences. He or she
    0:27:52 might not have won, but after one or two exhausting exchanges, the bully chose not to bother him or her.
    0:28:00 It was easier to find someone else. Be that kid. Doing the important and ignoring the trivial is hard,
    0:28:08 Because so much of the world seems to conspire to force crap upon you. Fortunately, a few simple routine changes
    0:28:15 make bothering you much more painful than leaving you in peace. It’s time to stop taking information abuse.
    0:28:20 Not all evils are created equal.
    0:28:27 For our purposes, an interruption is anything that prevents the start to finish completion of a critical task,
    0:28:29 and there are three principal offenders:
    0:28:34 1. Time wasters – those things that can be ignored with little or no consequence.
    0:28:42 Common time wasters include meetings, discussions, phone calls, web, surfing, and email that are unimportant.
    0:28:52 2. Time consumers – repetitive tasks or requests that need to be completed, but often interrupt high-level work.
    0:28:59 Here are a few you might know intimately: reading and responding to email, making and returning
    0:29:07 phone calls, customer service, order status, product assistance, etc., financial or sales reporting,
    0:29:12 personal errands – all necessary repeated actions and tasks.
    0:29:20 3. Empowerment failures – instances where someone needs approval to make something small happen.
    0:29:24 Here are just a few: fixing customer problems, lost shipments,
    0:29:31 damaged shipments, malfunctions, etc., customer contact, cash expenditures of all types.
    0:29:35 Let’s look at the prescriptions for all three in turn.
    0:29:43 1. Time wasters – become an ignoramus – the best defense is a good offense.
    0:29:49 2. Dan Gable, Olympic gold medalist in wrestling and the most successful coach in history.
    0:29:58 2. Personal record: 299 wins, 6 losses, 3 draws, with 182 pins.
    0:30:02 2. Time wasters are the easiest to eliminate and deflect.
    0:30:08 2. It is a matter of limiting access and funneling all communication toward immediate action.
    0:30:16 1. Limit email consumption and production. This is the greatest single interruption in the modern world.
    0:30:24 1. Turn off the audible alert if you have one on Outlook or a similar program and turn off automatic
    0:30:29 3. Send/Receive, which delivers email to your inbox as soon as someone sends them.
    0:30:37 2. Check email twice per day, once at 12 noon or just prior to lunch and again at 4 o’clock pm.
    0:30:46 12 o’clock pm and 4 o’clock pm are times that ensure you will have the most responses from previously sent email.
    0:30:54 Never check email first thing in the morning. This habit alone can change your life. It seems small, but has an enormous effect.
    0:31:03 Instead, complete your most important task before 11 o’clock am to avoid using lunch or reading email as a postponement excuse.
    0:31:11 Before implementing the twice-daily routine, you must create an email auto-response that will train your boss,
    0:31:19 co-workers, suppliers and clients to be more effective. I would recommend that you do not ask to implement this.
    0:31:24 Remember one of our Ten Commandments. Beg for forgiveness. Don’t ask for permission.
    0:31:33 If this gives you heart palpitations, speak with your immediate supervisor and propose to trial the approach for 1 to 3 days.
    0:31:43 Sight pending projects and frustration with constant interruptions as the reason. Feel free to blame it on spam or someone outside of the office.
    0:31:46 Here is a simple email template that can be used.
    0:32:01 Greetings, friends or esteemed colleagues. Due to high workload, I am currently checking and responding to email twice daily at 12 o’clock pm Eastern Time, or your time zone, and 4 o’clock pm Eastern Time.
    0:32:15 If you require urgent assistance, please ensure it’s urgent, that cannot wait until either 12 o’clock pm or 4 o’clock pm, please contact me via phone at 555-555-5555.
    0:32:25 Thank you for understanding this move to more efficiency and effectiveness. It helps me accomplish more to serve you better. Sincerely, Tim Ferriss.
    0:32:37 Move to once per day as quickly as possible. Emergencies are seldom that. People are poor judges of importance and inflate minutiae to fill time and feel important.
    0:32:50 This auto-response is a tool that, far from decreasing collective effectiveness, forces people to re-evaluate their reason for interrupting you and helps them decrease meaningless and time-consuming contact.
    0:32:58 I was initially terrified of missing important requests and inviting disaster, just as you might be upon reading this recommendation.
    0:33:04 Nothing happened. Give it a shot and work out the small bumps as you progress.
    0:33:10 The second step is to screen incoming and limit outgoing phone calls.
    0:33:18 1. Use two telephone numbers if possible. One office line, non-urgent, and one cellular. Urgent.
    0:33:28 This could also be two cell phones, or the non-urgent line could be an internet phone number that routes calls to online voicemail, skype.com, for example.
    0:33:38 Use the cell number in the email auto-response and answer it at all times, unless it is an unknown caller or it is a call you don’t want to answer.
    0:33:45 If in doubt, allow the call to go to voicemail and listen to the voicemail immediately afterward to gauge importance.
    0:33:52 If it can wait, let it wait. The offending parties have to learn to wait.
    0:33:58 The office phone should be put on silent mode and allowed to go to voicemail at all times.
    0:34:00 The voicemail recording should sound familiar.
    0:34:02 You’ve reached the desk of Tim Ferriss.
    0:34:11 I am currently checking and responding to voicemail twice daily at 12:00 PM Eastern Standard Time, or your time zone, and 4:00 PM Eastern Time.
    0:34:24 If you require assistance with a truly urgent matter that cannot wait until either 12:00 PM or 4:00 PM, please contact me on my cell at 555-555-5555.
    0:34:29 Otherwise, please leave a message, and I will return it at the next of those two times.
    0:34:34 Be sure to leave your email address, as I am often able to respond faster that way.
    0:34:39 Thank you for understanding this move to more efficiency and effectiveness.
    0:34:42 It helps me accomplish more to serve you better.
    0:34:44 Have a wonderful day.
    0:34:46 2.
    0:34:52 If someone does call your cell phone, it is presumably urgent and should be treated as such.
    0:34:54 Do not allow them to consume time otherwise.
    0:34:56 It’s all in the greeting.
    0:34:57 Compare the following:
    0:34:59 Jane, Receiver.
    0:35:00 Hello?
    0:35:02 John, Caller.
    0:35:03 Hi.
    0:35:05 Is this Jane?
    0:35:06 Jane.
    0:35:07 This is Jane.
    0:35:08 John.
    0:35:09 Hi, Jane.
    0:35:10 It’s John.
    0:35:11 Jane.
    0:35:12 Oh, hi, John.
    0:35:13 How are you?
    0:35:14 Or, oh, hi, John.
    0:35:16 What’s going on?
    0:35:21 John will now digress and lead you into a conversation about nothing, from which you will
    0:35:25 have to recover and then fish out the ultimate purpose of the call.
    0:35:27 There is a better approach.
    0:35:28 Jane.
    0:35:29 This is Jane speaking.
    0:35:30 John.
    0:35:31 Hi, it’s John.
    0:35:32 Jane.
    0:35:33 Hi, John.
    0:35:34 I’m right in the middle of something.
    0:35:35 How can I help you out?
    0:35:37 Potential continuation.
    0:35:38 John.
    0:35:39 Oh, I can call back.
    0:35:40 Jane.
    0:35:41 No, I have a minute.
    0:35:42 What can I do for you?
    0:35:46 Don’t encourage people to chit-chat and don’t let them chit-chat.
    0:35:48 Get them to the point immediately.
    0:35:53 If they meander or try to postpone for a later, undefined call, reel them in and get them
    0:35:54 to come to the point.
    0:35:59 If they go into a long description of a problem cut in with, name, sorry to interrupt, but I
    0:36:01 have a call in five minutes.
    0:36:02 What can I do to help you out?
    0:36:07 You might instead say, name, sorry to interrupt, but I have a call in five minutes.
    0:36:09 Can you send me an email?
    0:36:14 The third step is to master the art of refusal and avoiding meetings.
    0:36:22 The first day our new sales VP arrived at TruSan in 2001, he came into the all-company meeting
    0:36:25 and made an announcement in just about this many words.
    0:36:27 I am not here to make friends.
    0:36:32 I have been hired to build a sales team and sell product, and that’s what I intend to do.
    0:36:33 Thanks.
    0:36:36 So much for small talk.
    0:36:39 He proceeded to deliver on his promise.
    0:36:44 The office socializers disliked him for his no-nonsense approach to communication, but
    0:36:46 everyone respected his time.
    0:36:51 He wasn’t rude without reason, but he was direct and kept the people around him focused.
    0:36:58 Some didn’t consider him charismatic, but no one considered him anything less than spectacularly
    0:36:59 effective.
    0:37:04 I remember sitting down in his office for our first one-on-one meeting.
    0:37:10 Fresh off four years of rigorous academic training, I immediately jumped into explaining the prospect
    0:37:16 profiles, elaborate planning I’d developed, responses to date, and so forth and so on.
    0:37:21 I had spent at least two hours preparing to make this first impression a good one.
    0:37:26 He listened with a smile on his face for no more than two minutes and then held up a hand.
    0:37:27 I stopped.
    0:37:31 He laughed in a kind-hearted manner and said, “Tim, I don’t want the story.
    0:37:34 Just tell me what we need to do.”
    0:37:40 Over the following weeks, he trained me to recognize when I was unfocused or focused on the wrong things, which
    0:37:46 meant anything that didn’t move the top two or three clients one step closer to signing a purchase order.
    0:37:49 Our meetings were now no more than five minutes long.
    0:38:01 From this moment forward, resolve to keep those around you focused and avoid all meetings, whether in person or remote, that do not have clear objectives.
    0:38:10 It is possible to do this tactfully, but expect that some time wasters will be offended the first few times their advances are rejected.
    0:38:18 Once it is clear that remaining on task is your policy and not subject to change, they will accept it and move on with life.
    0:38:19 Hard feelings pass.
    0:38:22 Don’t suffer fools or you’ll become one.
    0:38:28 It is your job to train those around you to be effective and efficient.
    0:38:30 No one else will do it for you.
    0:38:33 Here are a few recommendations:
    0:38:34 1.
    0:38:44 Decide that, given the non-urgent nature of most issues, you will steer people toward the following means of communication, in order of preference:
    0:38:47 Email, phone, and in-person meetings.
    0:38:54 If someone proposes a meeting, request an email instead and then use the phone as your fallback offer if need be.
    0:38:58 Cite other immediately pending work tasks as the reason.
    0:38:59 2.
    0:39:03 Respond to voicemail via email whenever possible.
    0:39:05 This trains people to be concise.
    0:39:08 Help them develop the habit.
    0:39:15 Similar to our opening greeting on the phone, email communication should be streamlined to prevent needless back and forth.
    0:39:23 Thus, an email with “Can you meet at 4:00 PM?” would become “Can you meet at 4:00 PM? If so?”
    0:39:27 If not, please advise three other times that work for you.
    0:39:34 This “if/then” structure becomes more important as you check email less often.
    0:39:44 Since I only check email once a week, it is critical that no one needs a “what if” answered or other information within seven days of a given email I send.
    0:39:54 If I suspect that a manufacturing order hasn’t arrived at the shipping facility, for example, I’ll send an email to my shipping facility manager along these lines.
    0:40:00 “Dear Susan, has the new manufacturing shipment arrived? If so, please advise me on…”
    0:40:09 If not, please contact John Doe at 555-5555 or via email at john@doe.com.
    0:40:13 He is also CC’d, and advise on delivery date and tracking.
    0:40:25 John, if there are any issues with the shipment, please coordinate with Susan, reachable at 555-4444, who has the authority to make decisions up to $500 on my behalf.
    0:40:32 “In case of emergency, call me on my cell phone, but I trust you to. Thanks.”
    0:40:40 This prevents most follow-up questions, avoids two separate dialogues, and takes me out of the problem-solving equation.
    0:40:48 “Get into the habit of considering what ‘if/then’ actions can be proposed in any email where you ask a question.”
    0:40:57 “Three. Meetings should only be held to make decisions about a predefined situation, not to define the problem.
    0:41:07 If someone proposes that you meet with them, or set a time to talk on the phone, ask that person to send you an email with an agenda to define the purpose.”
    0:41:16 “That sounds doable. So I can best prepare, can you please send me an email with an agenda, that is, the topics and questions we’ll need to address?
    0:41:19 That would be great. Thanks in advance.”
    0:41:26 “Don’t give them a chance to bail out. The ‘thanks in advance’ before a retort increases your chances of getting the email.”
    0:41:39 “The email medium forces people to define the desired outcome of a meeting or call. Nine times out of ten, a meeting is unnecessary and you can answer the questions, once defined, via email.”
    0:41:52 “Impose this habit on others. I haven’t had an in-person meeting for my business in more than five years, and have had fewer than a dozen conference calls, all lasting less than 30 minutes.”
    0:42:03 4. Speaking of 30 minutes, if you absolutely cannot stop a meeting or call from happening, define the end time.
    0:42:12 Do not leave these discussions open-ended and keep them short. If things are well defined, decisions should not take more than 30 minutes.
    0:42:26 Cite other commitments at odd times to make them more believable, e.g. 320 vs. 330, and force people to focus instead of socializing, commiserating, and digressing.
    0:42:39 If you must join a meeting that is scheduled to last a long time, or that is open-ended, inform the organizer that you would like permission to cover your portion first, as you have a commitment in 15 minutes.
    0:42:45 If you have to, feign an urgent phone call. Get the hell out of there and have someone else update you later.”
    0:42:59 The other option is to be completely transparent and voice your opinion of how unnecessary the meeting is. If you choose this route, be prepared to face fire and offer alternatives.
    0:43:05 5. The cubicle is your temple. Don’t permit casual visitors.
    0:43:13 Some suggest using a clear “do not disturb” sign of some type, but I have found that this is ignored unless you have an office.
    0:43:18 My approach was to put headphones on, even if I wasn’t listening to anything.
    0:43:23 If someone approached me, despite this discouragement, I would pretend to be on the phone.
    0:43:29 I’d put a finger to my lips, say something like, “I hear you,” and then say into the mic, “Can you hold on a second?”
    0:43:33 Next, I’d turn to the invader and say, “Hi, what can I do for you?”
    0:43:42 I wouldn’t let them “get back to me,” but rather force the person to give me a five-second summary and then send me an email if necessary.
    0:43:49 If headphone games aren’t your thing, the reflexive response to an invader should be the same as when answering the cell phone.
    0:43:53 “Hi, invader. I’m right in the middle of something. How can I be of help?”
    0:44:01 If it’s not clear within 30 seconds, ask the person to send you an email about the chosen issue. Do not offer to send them an email first.
    0:44:07 I’ll be happy to help, but I have to finish this first. Can you send me a quick email to remind me?
    0:44:16 If you still cannot deflect an invader, give the person a time limit on your availability, which can also be used for phone conversations.
    0:44:22 Okay, I only have two minutes before a call, but what’s the situation and what can I do to help?
    0:44:30 6. Use the puppy dog clothes to help your superiors and others develop the no-meeting habit.
    0:44:36 The puppy dog clothes in sales is so named because it is based on the pet store sales approach.
    0:44:46 If someone likes a puppy but is hesitant to make the life-altering purchase, just offer to let them take the pup home and bring it back if they change their minds.
    0:44:50 Of course, the return seldom happens.
    0:44:56 The puppy dog clothes is invaluable whenever you face resistance to permanent changes.
    0:45:01 Get your foot in the door with a “let’s just try it once” reversible trial.
    0:45:03 Compare the following:
    0:45:05 “I think you’d love this puppy.
    0:45:10 It will forever add to your responsibilities until he dies ten years from now.
    0:45:16 No more carefree vacations, and you’ll finally get to pick up poop all over the city.
    0:45:17 What do you think?”
    0:45:18 Versus,
    0:45:20 “I think you’d love this puppy.
    0:45:22 Why don’t you just take him home and see what you think?
    0:45:25 You can just bring him back if you change your mind.”
    0:45:30 Now, imagine walking up to your boss in the hallway and clapping a hand on her shoulder.
    0:45:33 “I’d like to go to the meeting, but I have a better idea.
    0:45:39 Let’s never have another one since all we do is waste time and not decide anything useful.”
    0:45:40 Versus,
    0:45:45 “I’d really like to go to the meeting, but I’m totally overwhelmed and really need to get a few important things done.
    0:45:48 Can I sit out just for today?
    0:45:50 I’d be distracted in the meeting otherwise.
    0:45:55 I promise I’ll catch up afterward by reviewing the meeting with colleague X.
    0:45:56 Is that okay?”
    0:46:01 The second set of alternatives seem less permanent, and they’re intended to appear so.
    0:46:08 Repeat this routine and ensure that you achieve more outside of the meeting than the attendees do within it.
    0:46:17 Repeat the disappearing act as often as possible and cite improved productivity to convert this slowly into a permanent routine change.
    0:46:21 “Learn to imitate any good child.
    0:46:23 Just this once.
    0:46:24 Please.
    0:46:26 I promise I’ll do X.”
    0:46:30 Parents fall for it because kids help adults to fool themselves.
    0:46:35 It works with bosses, suppliers, customers, and the rest of the world, too.
    0:46:38 Use it, but don’t fall for it.
    0:46:45 If a boss asks for overtime just this once, he or she will expect it in the future.
    0:46:49 Time consumers.
    0:46:52 Batch and do not falter.
    0:46:56 A schedule defends from chaos and whim.
    0:47:01 Annie Dillard, winner of Pulitzer Prize in Nonfiction, 1975.
    0:47:09 If you have never used a commercial printer before, the pricing and lead times could surprise you.
    0:47:18 Let’s assume it costs $310 and takes one week to print 20 customized t-shirts with four color logos.
    0:47:23 How much and how long does it take to print three of the same t-shirt?
    0:47:25 $110 in one week.
    0:47:27 How is that possible?
    0:47:29 Simple.
    0:47:30 The setup charges don’t change.
    0:47:40 It costs the printer the same amount in materials for plate preparation, $150, and the same in labor to man the press itself, $100.
    0:47:51 The setup is the real-time consumer, and thus the job, despite its small size, needs to be scheduled just like the other, resulting in the same one-week delivery date.
    0:47:54 The lower economy of scale picks up the rest.
    0:48:03 The cost for three shirts is $20 per shirt times three shirts instead of $3 per shirt times 20 shirts.
    0:48:11 The cost and time-effective solution, therefore, is to wait until you have a larger order, an approach called batching.
    0:48:21 Batching is also the solution to our distracting but necessary time consumers, those repetitive tasks that interrupt the most important.
    0:48:31 If you check mail and make bill payments five times a week, it might take 30 minutes per instance and you respond to a total of 20 letters in two and a half hours.
    0:48:39 If you do this once per week instead, it might take 60 minutes total and you still respond to a total of 20 letters.
    0:48:42 People do the former out of fear of emergencies.
    0:48:46 First, there are seldom real emergencies.
    0:48:55 Second, of the urgent communication you will receive, missing a deadline is usually reversible and otherwise costs a minimum to correct.
    0:49:02 There is an inescapable set-up time for all tasks, large or minuscule in scale.
    0:49:06 It is often the same for one as it is for a hundred.
    0:49:14 There is a psychological switching of gears that can require up to 45 minutes to resume a major task that has been interrupted.
    0:49:21 More than a quarter of each 9 to 5 period, 28%, is consumed by such interruptions.
    0:49:25 Jonathan B. Spira and Joshua B. Feintuch
    0:49:33 The Cost of Not Paying Attention: How Interruptions Impact Knowledge Worker Productivity
    0:49:46 This is true of all recurring tasks and is precisely why we have already decided to check email and phone calls twice per day at specific predetermined times, between which we let them accumulate.
    0:49:55 From mid-2004 to 2007, I checked mail no more than once a week, often not for up to four weeks at a time.
    0:50:00 Nothing was irreparable, and nothing cost more than $300 to fix.
    0:50:04 This batching has saved me hundreds of hours of redundant work.
    0:50:06 How much is your time worth?
    0:50:09 Let’s use a hypothetical example.
    0:50:15 1. $20 per hour is how much you are paid or value your time.
    0:50:22 This would be the case, for example, if you are paid $40,000 per year and get two weeks of vacation per year.
    0:50:30 $40,000 divided by 40 hours per week times 50 equals $2,000 equals $20 per hour.
    0:50:44 Estimate your hourly income by cutting the last three zeros off of your annual income and halving the remaining number, e.g., $50,000 a year becomes $25 an hour.
    0:50:59 2. Estimate the amount of time you will save by grouping similar tasks together and batching them, and calculate how much you have earned by multiplying this hour number by your per-hour rate, $20 here.
    0:51:03 One time per week, 10 hours equals $200.
    0:51:08 One time per two weeks, 20 hours equals $400.
    0:51:13 One time per month, 40 hours equals $800.
    0:51:21 3. Test each of the above batching frequencies and determine how much problems cost to fix in each period.
    0:51:26 If the cost is less than the above dollar amounts, batch even further apart.
    0:51:53 For example, using our above math, if I check email once per week and that results in an average loss of two sales per week, totaling $80 in lost profit, I will continue checking once per week because $200, 10 hours of time, minus $80 is still a $120 net gain, not to mention the enormous benefits of completing other main tasks in those 10 hours.
    0:52:07 If you calculate the financial and emotional benefits of completing just one main tasks, such as landing a major client or completing a life-changing trip, the value of batching is much more than the per-hour savings.
    0:52:15 If the problems cost more than hours saved, scale back to the next less frequent batch schedule.
    0:52:25 In this case, I would drop from once per week to twice per week, not daily, and attempt to fix the system so that I can return to once per week.
    0:52:29 Do not work harder when the solution is working smarter.
    0:52:37 I have batched both personal and business tasks further and further apart as I’ve realized just how few real problems come up.
    0:53:01 Some of my scheduled batches in 2007 were email, Mondays 10:00 AM, phone completely eliminated, laundry every other Sunday at 10:00 PM, credit cards and bills, most are on automatic payment, but I check balances every second Monday after email, strength training every fourth day for 30 minutes, etc.
    0:53:15 The vision is really about empowering workers, giving them all the information about what’s going on so they can do a lot more than they’ve done in the past.
    0:53:22 Bill Gates, co-founder of Microsoft, richest man in the world.
    0:53:31 Empowerment failure refers to being unable to accomplish a task without first obtaining permission or information.
    0:53:39 It is often a case of being micromanaged or micromanaging someone else, both of which consume your time.
    0:53:49 For the employee, the goal is to have full access to necessary information and as much independent decision-making ability as possible.
    0:54:00 For the entrepreneur, the goal is to grant as much information and independent decision-making ability to employees or contractors as possible.
    0:54:13 Customer service is often the epitome of empowerment failure, and a personal example from BrainQuicken illustrates just how serious, but easily solved, the problem can be.
    0:54:22 In 2002, I had outsourced customer service for order tracking and returns, but still handled product-related questions myself.
    0:54:23 The result?
    0:54:35 I received more than 200 emails per day, spending all hours between 9 to 5 responding to them, and the volume was growing at a rate of more than 10% per week.
    0:54:43 I had to cancel advertising and limit shipments, as additional customer service would have been the final nail in the coffin.
    0:54:45 It wasn’t a scalable model.
    0:54:48 Remember this word, as it will be important later.
    0:54:54 It wasn’t scalable, because there was an information and decision bottleneck.
    0:54:55 Me.
    0:54:56 The clincher?
    0:55:08 The bulk of the email that landed in my inbox was not product-related at all, but requests from the outsourced customer service reps seeking permission for different actions.
    0:55:12 The customer claims he didn’t receive the shipment.
    0:55:13 What should we do?
    0:55:16 The customer had a bottle held at customs.
    0:55:19 Can we reship to a U.S. address?
    0:55:23 The customer needs the product for a competition in two days.
    0:55:27 Can we ship overnight, and if so, how much should we charge?
    0:55:28 It was endless.
    0:55:38 Hundreds upon hundreds of different situations made it impractical to write a manual, and I didn’t have the time or experience to do so regardless.
    0:55:41 Fortunately, someone did have the experience.
    0:55:44 The outsourced reps themselves.
    0:55:54 I sent one single email to all the supervisors that immediately turned 200 emails per day into fewer than 20 emails per week.
    0:55:55 Hi, all.
    0:56:00 I would like to establish a new policy for my account that overrides all others.
    0:56:02 Keep the customer happy.
    0:56:09 If it is a problem that takes less than $100 to fix, use your judgment and fix it yourself.
    0:56:18 This is official written permission and a request to fix all problems that cost under $100 without contacting me.
    0:56:20 I am no longer your customer.
    0:56:23 My customers are your customer.
    0:56:25 Don’t ask me for permission.
    0:56:29 Do what you think is right, and we’ll make adjustments as we go along.
    0:56:30 Thank you.
    0:56:31 Tim
    0:56:41 Upon close analysis, it became clear that more than 90% of the issues that prompted email could be resolved for less than $20.
    0:56:52 I reviewed the financial results of their independent decision-making on a weekly basis for four weeks, then a monthly basis, and then on a quarterly basis.
    0:57:02 It’s amazing how someone’s IQ seems to double as soon as you give them responsibility and indicate that you trust them.
    0:57:07 The first month cost perhaps $200 more than if I had been micromanaging.
    0:57:32 In the meantime, I saved more than 100 hours of my own time per month, customers received faster service, returns dropped to less than 3%, the industry average is 10-15%, and outsourcers spent less time on my account, all of which resulted in rapid growth, higher profit margins, and happier people on all sides.
    0:57:34 People are smarter than you think.
    0:57:37 Give them a chance to prove themselves.
    0:57:46 If you are a micromanaged employee, have a heart-to-heart with your boss and explain that you want to be more productive and interrupt him or her less.
    0:57:53 I hate that I have to interrupt you so much and pull you away from more important things I know you have on your plate.
    0:57:58 I was doing some reading and had some thoughts on how I might be more productive.
    0:58:00 Do you have a second?
    0:58:10 Before this conversation, develop a number of “rules” like the previous example that would allow you to work more autonomously with less approval-seeking.
    0:58:16 The boss can review the outcome of your decisions on a daily or weekly basis in the initial stages.
    0:58:23 Suggest a one-week trial and end with, “I’d like to try it. Does that sound like something we could try for a week?”
    0:58:26 Or my personal favorite, “Is that reasonable?”
    0:58:30 It’s hard for people to label things unreasonable.
    0:58:35 Realize that bosses are supervisors, not slave masters.
    0:58:48 Establish yourself as a consistent challenger of the status quo and most people will learn to avoid challenging you, particularly if it is in the interest of higher per-hour productivity.
    0:59:00 If you are a micromanaging entrepreneur, realize that even if you can do something better than the rest of the world, it doesn’t mean that’s what you should be doing if it’s part of the minutia.
    0:59:04 “Empower others to act without interrupting you.”
    0:59:07 Set the rules in your favor.
    0:59:09 Limit access to your time.
    0:59:13 Force people to define the requests before spending time with them.
    0:59:19 And batch routine menial tasks to prevent postponement of more important projects.
    0:59:21 Do not let people interrupt you.
    0:59:25 Find your focus and you’ll find your lifestyle.
    0:59:30 The bottom line is that you have only the rights you fight for.
    0:59:42 In the next section, Automation, we’ll see how the new rich create management-free money and eliminate the largest remaining obstacle of all: themselves.
    0:59:44 Q&A.
    0:59:46 Questions and actions.
    0:59:53 People think it must be fun to be a super genius, but they don’t realize how hard it is to put up with all the idiots in the world.
    0:59:56 Calvin from Calvin and Hobbes.
    1:00:03 Blaming idiots for interruptions is like blaming clowns for scaring children.
    1:00:04 They can’t help it.
    1:00:06 It’s their nature.
    1:00:13 Then again, I had, who am I kidding, and have, on occasion, been known to create interruptions out of thin air.
    1:00:18 If you’re anything like me, that makes us both occasional idiots.
    1:00:21 Learn to recognize and fight the interruption impulse.
    1:00:27 This is infinitely easier when you have a set of rules, responses, and routines to follow.
    1:00:37 It is your job to prevent yourself and others from letting the unnecessary and unimportant prevent the start-to-finish completion of the important.
    1:00:49 This chapter differs from the previous in that the necessary actions, due to the inclusion of examples and templates, have been presented throughout from start to finish.
    1:00:53 This Q&A will thus be a summary rather than a repetition.
    1:00:59 The devil is in the details, so be sure to re-listen to this chapter for the specifics.
    1:01:04 The 50,000-foot review is as follows:
    1:01:12 1. Create systems to limit your availability via email and phone and deflect inappropriate contact.
    1:01:19 2. Get the auto-response and voicemail script in place now and master the various methods of evasion.
    1:01:23 3. Replace the habit of “How are you?” with “How can I help you?”
    1:01:27 4. Get specific and remember “No stories.”
    1:01:29 5. Focus on immediate actions.
    1:01:32 6. Set and practice interruption-killing policies.
    1:01:35 7. Avoid meetings whenever possible.
    1:01:39 8. Use email instead of face-to-face meetings to solve problems.
    1:01:41 8. Beg off going.
    1:01:44 9. This can be accomplished through the puppy-dog close.
    1:01:48 9. If meetings are unavoidable, keep the following in mind:
    1:01:50 10. Go in with a clear set of objectives.
    1:01:53 10. Set and end time or leave early.
    1:02:01 2. Batch activities to limit setup cost and provide more time for dream-line milestones.
    1:02:05 What can I routinize by batching?
    1:02:12 That is, what tasks, whether laundry, groceries, mail, payments, or sales reporting, for example,
    1:02:18 can I allot to a specific time each day, week, month, quarter, or year,
    1:02:24 so that I don’t squander time repeating them more often than is absolutely necessary?
    1:02:32 3. Set or request autonomous rules and guidelines with occasional review of results.
    1:02:38 4. Eliminate the decision bottleneck for all things that are non-fatal if misperformed.
    1:02:44 5. If an employee, believe in yourself enough to ask for more independence on a trial basis,
    1:02:52 have practical rules prepared, and ask the boss for the sale after surprising him or her with an impromptu presentation.
    1:02:57 6. Remember the puppy-dog close. Make it a one-time trial and reversible.
    1:03:02 7. For the entrepreneur or manager, give others the chance to prove themselves.
    1:03:08 The likelihood of irreversible or expensive problems is minimal, and the time savings are guaranteed.
    1:03:14 7. Remember, profit is only profitable to the extent that you can use it.
    1:03:16 For that, you need time.
    1:03:25 8. Tools and tricks. Eliminating paper distractions. Capturing everything.
    1:03:28 8. Evernote. Evernote. Evernote.com
    1:03:37 This is perhaps the most impressive tool I’ve found in the last year, introduced to me by some of the most productive technologists in the world.
    1:03:50 Evernote has eliminated more than 90% of the paper in my life and eliminated nearly all of the multiple tabs I used to leave open in web browsers, both of which distracted me to no end.
    1:03:54 9. It can clear out your entire office clutter in one to three hours.
    1:04:05 10. Evernote allows you to easily capture information from anywhere using whatever device is at hand, and everything is then searchable, read findable, from anywhere.
    1:04:16 10. I use it to take photographs of everything I might want to remember or find later: business cards, handwritten notes, wine labels, receipts, whiteboard sessions, and more.
    1:04:25 11. Evernote identifies the text in all of these pictures automatically, so it’s all searchable, whether from an iPhone, your laptop, or the web.
    1:04:36 Just as one example, I can store and find the contact information from any business card in seconds, often using the built-in iSight camera on Mac to capture it,
    1:04:43 rather than spending hours inputting it all into contacts or searching through email for that lost phone number.
    1:04:48 It’s mind-numbing how much time this saves.
    1:04:55 Scan all agreements, paper articles, etc. that would otherwise sit in file folders or on my desk.
    1:05:12 The best I’ve found, which scans all of it directly to Evernote in seconds with one button.
    1:05:21 Take snapshots of websites, capturing all text and links, so that I can read them offline when traveling or doing later research.
    1:05:27 Get rid of all those scattered bookmarks, favorites, and open tabs.
    1:05:31 Screening and Avoiding Unwanted Calls
    1:05:35 Grand Central
    1:05:37 Grand Central
    1:05:49 In a world where your physical address will change more often than your cell phone number and email, it can be disastrous if your number becomes public or gets in the wrong hands.
    1:05:58 Enter Grand Central, which will give you a number with the area code of your choosing that then forwards to your own phone.
    1:06:03 I now give a Grand Central number to anyone besides family and close friends.
    1:06:05 Some of the benefits:
    1:06:12 Identify any incoming number as unwanted and that caller will then hear a “number not in service” message when attempting to call you.
    1:06:26 Customize your voicemail message to individual callers – spouse, boss, colleague, client, etc. – and listen in on messages as they’re being left so you can “pick up” if the message is worth the interruption.
    1:06:29 Call recording is also an option.
    1:06:38 Use an area code outside of your hometown to prevent people and companies from finding and misusing addresses you’d prefer to keep private.
    1:06:45 Establish “do not disturb” hours when calls are routed directly to voicemail with no ring.
    1:06:51 Have voicemails sent to your cell phone as SMS – text messages.
    1:06:59 U-mail – another option – can also transcribe voicemails and send them to your phone as text messages.
    1:07:03 Getting calls while stuck in a time-wasting meeting? No problem.
    1:07:09 Respond to voicemails via SMS during the meeting so you’re not stuck returning calls afterward.
    1:07:15 One shot, one kill scheduling without e-mail back and forth.
    1:07:20 Few things are as time-consuming as scheduling via e-mail.
    1:07:23 Person A – how about Tuesday at 3 p.m.?
    1:07:25 Person B – I can make it.
    1:07:28 Person C – I have a meeting. How about Thursday?
    1:07:32 Person D – I’m on a con call. How about 10 a.m. on Friday?
    1:07:38 Use these tools to make scheduling simple and fast instead of another part-time job.
    1:07:49 Doodle – doodle.com – the best free tool I’ve found for herding cats, multiple people, for scheduling without excessive e-mail.
    1:07:55 Create and poll in 30 seconds with the proposed options and forward a link to everyone invited.
    1:07:59 Check back a few hours later and you’ll have the best time for the most people.
    1:08:03 Time Driver – timedriver.com
    1:08:12 Let colleagues and clients self-schedule with you based on your availability, which is determined by integration with Outlook or Google Calendar.
    1:08:19 Embed a “Schedule Now” button in e-mail messages and you’ll never have to tell people when you can make a call or meeting.
    1:08:22 Let them see what’s open and choose.
    1:08:26 Choosing the best e-mail batching times.
    1:08:31 Zobni – zobni.com/special
    1:08:38 Zobni – inbox spelled backwards – is a free program for putting Outlook on steroids.
    1:08:45 It offers many features, but the most relevant to this chapter is its ability to identify hotspots,
    1:08:50 or periods of time when you receive the bulk of e-mail from your most important contacts.
    1:08:58 These “hotspots” are batching times that will enable you to keep critical contacts – clients, bosses, etc. – smiling,
    1:09:03 even while you reduce checking e-mail to one to three times per day.
    1:09:12 It will also populate your contacts automatically by pulling phone numbers, addresses, etc. from separate e-mail buried in the inbox.
    1:09:17 Emailing without entering the black hole of the inbox
    1:09:22 Don’t enter the black hole of the inbox off-hours because you’re afraid you’ll forget something.
    1:09:30 Use these services instead to keep focused, whether on completing a critical project or simply enjoying the weekend.
    1:09:40 Jot, J-O-T-T dot com. Capture thoughts, create to-dos, and set reminders with a simple, toll-free phone call.
    1:09:50 The service transcribes your message – 15 to 30 seconds – and e-mails it to whomever you want, including yourself, or to your Google Calendar for automatic scheduling.
    1:10:03 Jot also enables you to post voice message links to Twitter – twitter.com, Facebook – facebook.com, and other services that tend to consume hours if you visit the sites themselves.
    1:10:13 CopyTalk, copytalk, copytalk.com, Dictate any message up to four minutes and have the transcription e-mailed to you within hours.
    1:10:17 Excellent for brainstorming, and the accuracy is astounding.
    1:10:22 Preventing web browsing completely.
    1:10:24 Freedom.
    1:10:31 iBiblio.org/fred/freedom/
    1:10:42 Freedom is a free application that disables networking on an Apple computer for 1 to 480 minutes, up to 8 hours, at a time.
    1:10:49 Freedom will free you from the distractions of the Internet, allowing you the focus to get real work done.
    1:10:51 Freedom enforces freedom.
    1:10:57 A reboot is the only method for turning freedom off before the time limit you’ve set for yourself.
    1:11:02 The hassle of rebooting means you’re less likely to cheat, and you’ll be more productive.
    1:11:08 Experiment with the software for short periods of time at first – 30 to 60 minutes.
    1:11:11 Comfort Challenge.
    1:11:14 Revisit the terrible twos.
    1:11:15 Two days.
    1:11:22 For the next two days, do as all good two-year-olds do and say no to all requests.
    1:11:24 Don’t be selective.
    1:11:28 Refuse to do all things that won’t get you immediately fired.
    1:11:29 Be selfish.
    1:11:38 As with the last exercise, the objective isn’t an outcome – in this case, eliminating just those things that waste time – but the process.
    1:11:41 Getting comfortable with saying no.
    1:11:44 Potential questions to decline include the following:
    1:11:46 Do you have a minute?
    1:11:49 Do you want to see a movie tonight or tomorrow?
    1:11:51 Can you help me with “X”?
    1:11:55 No should be your default answer to all requests.
    1:11:58 Don’t make up elaborate lies, or you’ll get called on them.
    1:12:05 A simple “I really can’t, sorry, I’ve got too much on my plate right now” will do as a catch-all response.
    1:12:09 Lifestyle design in action.
    1:12:12 Batching Tool: P.O. Box
    1:12:21 This might be stating the obvious, but one easy way to encourage batching of your mail is to use a P.O. Box versus getting mail delivered to your house.
    1:12:32 We got our P.O. Box to limit access to our physical address online, but it also encourages you to get the mail less and deal with it in batch.
    1:12:39 Our post office has recycling bins, so at least 60% of the mail doesn’t even come home with us.
    1:12:53 For a while I was only getting and managing the mail once a week, and I found not only did it take less time overall, I did a better job managing it and getting it out of the way, versus looking at it and setting it aside for future follow-up.
    1:12:55 Laura Turner
    1:13:03 For families, the four-hour work week doesn’t have to mean four months on a sailboat in the Caribbean unless that’s their dream.
    1:13:13 But even the simple ideal of having time to take a walk in the park every evening, or spending weekends together, makes taking actions to implement this program worthwhile.
    1:13:16 There are many different approaches for making this work.
    1:13:22 Kids have to promise they won’t bother mommy in the evening while she works on the computer.
    1:13:25 My husband watches the kids in the evening.
    1:13:29 Both parents make plans once a week to have someone take care of the kids, etc.
    1:13:35 Then close with the huge payoff for the family of having more time to spend with each other.
    1:13:37 Adrienne Jenkins
    1:13:46 Why not combine a mini-retirement with dentistry or medical geo-arbitrage and finance your trip with the savings?
    1:13:54 I lived in Thailand for four months and got root canal treatment and a crown for one-third of the price that it costs in Australia.
    1:14:05 There are many upmarket clinics set up for expats and health travelers in Thailand, Philippines, Vietnam, Goa, etc., with English-speaking dentists.
    1:14:09 And in Europe, many people go to Poland or Hungary.
    1:14:17 To research, just Google “dentists” and the country and you will come across practices advertising to foreigners.
    1:14:23 Talk to expats when you’re in the country or on online chat forums for recommendations.
    1:14:31 Now I’m in Australia, I still combine my travels with annual dentist check-ups, and the savings often finance my airfare.
    1:14:36 Even between developed countries, there are significant cost differences.
    1:14:42 For example, France is far cheaper than the UK, and Australia is cheaper than the U.S.
    1:14:57 Note from Tim, learn more about the incredible world of medical tourism and geo-arbitrage at en.wikipedia.org/wiki/medical_tourism.
    1:15:03 Even large insurers like Aetna often cover overseas treatments and surgeries.
    1:15:05 Anonymous.
    1:15:12 Hey guys, this is Tim again, just one more thing before you take off, and that is Five Bullet Friday.
    1:15:17 Would you enjoy getting a short email from me every Friday that provides a little fun before the weekend?
    1:15:24 Between one and a half and two million people subscribe to my free newsletter, my super short newsletter, called Five Bullet Friday.
    1:15:26 And easy to cancel.
    1:15:34 It is basically a half page that I send out every Friday to share the coolest things I’ve found or discovered or have started exploring over that week.
    1:15:36 It’s kind of like my diary of cool things.
    1:15:48 It often includes articles I’m reading, books I’m reading, albums perhaps, gadgets, gizmos, all sorts of tech tricks and so on that get sent to me by my friends, including a lot of podcast guests.
    1:15:55 And these strange esoteric things end up in my field, and then I test them, and then I share them with you.
    1:16:03 So if that sounds fun, again, it’s very short, a little tiny bite of goodness before you head off for the weekend, something to think about.
    1:16:13 If you’d like to try it out, just go to tim.blog/friday, type that into your browser, tim.blog/friday, drop in your email, and you’ll get the very next one.
    1:16:15 Thanks for listening.
    1:16:21 I am always on the hunt for protein sources that don’t require sacrifices in taste or nutrition.
    1:16:22 I don’t want to eat sawdust.
    1:16:26 I also don’t want a candy bar that’s disguised as a protein bar.
    1:16:29 And that’s why I love the protein bars from today’s sponsor, David.
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    1:16:37 I throw them in my bag whenever I am in doubt that I might be able to get a good source of protein.
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    1:16:53 I was actually first introduced to them by my friend Peter Atiyah, MD, who is their chief science officer.
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    1:17:00 And on top of that, David tastes great.
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    1:17:03 They’re all worth trying.
    1:17:11 And as I mentioned before, I will grab a few of those from running out the door if I think I might end up in a situation where I can’t get sufficient protein.
    1:17:12 And why is that important?
    1:17:19 Well, adequate protein intake is critical for building and preserving muscle mass, especially as we age.
    1:17:26 And one of the biggest things that you want to pay attention to is counteracting sarcopenia, age-related muscle loss.
    1:17:28 And for that, you need enough protein.
    1:17:30 When in doubt, up your protein.
    1:17:32 Protein is also the most satiating macronutrient.
    1:17:33 What does that mean?
    1:17:40 It means that protein, carbohydrates, fat, and protein, inhibits your appetite while also feeding all the things you want to feed,
    1:17:43 which helps you consume fewer calories throughout the day.
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    1:18:23 In the last handful of years, I’ve become very interested in environmental toxins, avoiding microplastics, and many other commonly found compounds all over the place.
    1:18:25 One place I looked is in the kitchen.
    1:18:29 Many people don’t realize just how toxic their cookware is or can be.
    1:18:42 A lot of nonstick pans, practically all of them, can release harmful forever chemicals, PFAS, in other words, spelled P-F-A-S, into your food, your home, and then ultimately, that ends up in your body.
    1:18:43 Teflon is a prime example of this.
    1:18:47 It is still the forever chemical that most companies are using.
    1:18:51 So our place reached out to me as a potential sponsor.
    1:18:57 And the first thing I did was look at the reviews of their products and said, send me one.
    1:19:00 And that is the Titanium Always Pan Pro.
    1:19:04 And the claim is that it’s the first nonstick pan with zero coating.
    1:19:08 So that means zero forever chemicals and durability that’ll last forever.
    1:19:10 I was very skeptical.
    1:19:11 I was very busy.
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    1:19:13 I want to test this thing quickly.
    1:19:15 It’s supposed to be nonstick.
    1:19:16 It’s supposed to be durable.
    1:19:17 I’m going to test it with two things.
    1:19:26 I’m going to test it with scrambled eggs in the morning, because eggs are always a disaster in anything that isn’t nonstick with the toxic coating.
    1:19:31 And then I’m going to test it with a steak sear, because I want to see how much it retains heat.
    1:19:36 And it worked perfectly in both cases.
    1:19:40 And I was frankly astonished how well it worked.
    1:19:44 The Titanium Always Pan Pro has become my go to pan in the kitchen.
    1:19:49 It replaces a lot of other things for searing, for eggs, for anything you can imagine.
    1:19:51 And the design is really clever.
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    1:20:57 Transcription by CastingWords

    This time around, we have a bit of a different format, featuring the book that started it all for me, The 4-Hour Workweek. Readers and listeners often ask me what I would change or update, but an equally interesting question is: what wouldn’t I change? What stands the test of time and hasn’t lost any potency? This episode features two of the most important chapters from the audiobook of The 4-Hour Workweek. The chapters push you to defend your scarce attention—one by saying no to people, the other by saying no to excess information.

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    *

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