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  • Marc Andreessen: Deep Vs. Broad Founders, AI in America, & the New Face of a16z

    AI transcript
    0:00:10 You just close your eyes and just imagine two states of the world, one is which the entire world runs an American open source LLM, and the other is where the entire world, including the U.S., runs on all Chinese software.
    0:00:12 And I, you know, I don’t know, for me, that’s, you know, very straightforward.
    0:00:25 In this episode of the A16Z podcast, we’re sharing Mark Andreessen’s recent appearance on TVPN, recorded live at A16Z’s 2025 LP conference in Las Vegas.
    0:00:35 Mark joins the show for a wide-ranging conversation on everything from the AI boom and open source models to the evolution of venture capital and the future of American dynamism.
    0:00:45 Along the way, he reveals the thinking behind A16Z’s new branding, how startups are scaling faster than ever, and what it’ll take to build enduring companies in today’s market.
    0:00:47 Let’s get into it.
    0:00:55 As a reminder, the content here is for informational purposes only.
    0:01:05 It should not be taken as legal, business, tax, or investment advice, or be used to evaluate any investment or security, and is not directed at any investors or potential investors in any A16Z fund.
    0:01:11 Please note that A16Z and its affiliates may also maintain investments in the companies discussed in this podcast.
    0:01:18 For more details, including a link to our investments, please see A16Z.com forward slash disclosures.
    0:01:23 Welcome.
    0:01:24 How are you doing, Mark?
    0:01:25 Hey, guys.
    0:01:26 What’s happening?
    0:01:27 What’s happening?
    0:01:28 It’s been a great day.
    0:01:29 I’m going to hit this real quick.
    0:01:31 We have a sound effect board.
    0:01:33 Thanks so much for joining us.
    0:01:35 And thanks for wearing a suit.
    0:01:35 Yeah.
    0:01:36 It’s hot.
    0:01:36 Yeah.
    0:01:37 Exactly.
    0:01:37 Yeah.
    0:01:37 You look fantastic.
    0:01:38 Special occasion.
    0:01:38 Yeah.
    0:01:39 Special occasion.
    0:01:40 This podcast.
    0:01:40 Yeah.
    0:01:42 Congratulations on the podcast.
    0:01:44 I just want to start out by saying I’ve been watching.
    0:01:45 It’s just, it’s tremendous.
    0:01:46 Thank you so much.
    0:01:47 Well, you know, I have a funny story.
    0:01:51 We, uh, the, the moment that I realized that you were maybe paying a little bit of attention
    0:01:55 to what we were doing and it gave me some conviction that we were on the right track as we, we did
    0:01:58 a reply guy of the week to this guy, Baldo.
    0:02:00 And it was like this inside joke.
    0:02:02 And I was like, holy shit.
    0:02:03 Mark just followed Baldo.
    0:02:07 Very talented guy, but, um, but yeah, so it’s, it’s, thank you for, uh, for following along.
    0:02:10 And it’s been awesome talking to your whole team today.
    0:02:10 Yeah.
    0:02:11 Fantastic.
    0:02:13 Um, so let’s go through some hot topics.
    0:02:16 Uh, I want to start with, we’re in the AI era.
    0:02:18 Uh, you obviously lived through the dot-com era.
    0:02:19 There’s some comparisons.
    0:02:24 What have you learned and what, uh, how is this time different?
    0:02:25 Uh, companies are making more money.
    0:02:28 Valuations are high, but, uh, how are you thinking about, uh,
    0:02:33 about, uh, teaching the next generation what they should learn or what they should ignore
    0:02:36 from the people that might say, this is the dot-com boom 2.0?
    0:02:37 Yeah.
    0:02:40 So look, I guess I’d say, I think it was Mark Twain who once said, history doesn’t repeat,
    0:02:41 but it rhymes.
    0:02:44 And so, you know, I think people looking for like a direct compare or contrast, sometimes
    0:02:47 you see people like drawing charts or the stock market’s going to do the same thing or whatever.
    0:02:51 Like, I don’t think that stuff ever quite happens that way, but you know, it does rhyme.
    0:02:55 Um, and you know, the, the line that John Doerr had in 1995, I remember was that the internet
    0:02:57 is a cream that you rub on investors to get them all excited.
    0:03:04 John Doerr said that?
    0:03:04 That’s hilarious.
    0:03:05 Yes, yes.
    0:03:08 No, I have many, many, many, many John Doerr lines like that.
    0:03:08 Please, keep it going.
    0:03:10 Oh yeah, exactly.
    0:03:11 So good.
    0:03:16 But, um, uh, you know, so, you know, I ask like that now, um, you know, look, the AI,
    0:03:19 sorry, the internet went through, you know, went through phases.
    0:03:21 People actually forget, but there was like, you know, there, there were like these, even
    0:03:26 the phases like on the way up from, you know, 95 to 2000, um, you know, there were these
    0:03:27 phases of like skepticism and panic.
    0:03:30 Um, you know, it looked like the whole thing was going to fall apart in 98.
    0:03:35 And then, you know, in 2001, you know, after the dot-com crash, you know, like all the big
    0:03:37 companies just like completely wrote the internet off and they just said, you know, thank God
    0:03:38 that’s over.
    0:03:41 Um, and then, and then the internet itself just kept growing.
    0:03:41 Right.
    0:03:44 And then, you know, by 2005, it was back to, you know, kind of, you know, back to, back to
    0:03:47 where it had been before and we, you know, the, the rest was, was history.
    0:03:51 And so, you know, you know, people kind of go, people are kind of bipolar on these things.
    0:03:52 They kind of get overly excited.
    0:03:53 They get overly depressed.
    0:03:57 I, you know, I just always thought then, and I think now the substance matters, you know,
    0:03:59 the substance, substance overwhelmingly, overwhelmingly matters.
    0:04:03 And so, you know, is, is, is, is, is, is the technology great?
    0:04:04 Like, are, are the products great?
    0:04:05 Are people using them?
    0:04:08 And, you know, AI is like off to the races so far.
    0:04:11 It’s just like unprecedented rate of growth of actual use.
    0:04:11 Yeah.
    0:04:11 Right.
    0:04:15 Um, and you see that in, in, in, in all the numbers and then, um, you know, look, the
    0:04:18 businesses, I, I, you know, I just, I talked to another conversation yesterday with like,
    0:04:20 you know, a company that’s raised, raised seed money.
    0:04:23 They’re already over 10 million ARR with this incredible, you know, like it’s just, and
    0:04:26 you know, there’s like a, there’s a lot of those, like that, you know, they’re, they’re
    0:04:26 all over the place.
    0:04:30 And so, you know, the, the, the, the things that are working, the products are fantastic.
    0:04:33 Um, you know, the users are getting tremendous value out of them and, and the, and as
    0:04:35 you know, the base technology is moving really fast.
    0:04:36 So I feel really good about it.
    0:04:37 Yeah.
    0:04:40 I mean, it can move faster because we have the internet, like the, these apps can get
    0:04:44 to hundreds of millions of daily active users because there’s hundreds of millions of people.
    0:04:45 There’s billions of people on the internet.
    0:04:47 Uh, very interesting.
    0:04:53 Uh, not to linger on the.com stuff too much, but I’d love to know, uh, a little bit of
    0:04:56 a history lesson around the way the browser wars played out.
    0:05:00 And are, is there anything you can learn from that that applies to the open source versus
    0:05:02 closed sourced AI debate?
    0:05:04 You’ve been very opinionated on that.
    0:05:08 I’d love to know kind of if, is there, are there any previous eras of tech that you’re
    0:05:11 mapping to when you think about open source AI?
    0:05:12 Yeah.
    0:05:15 So, you know, look, you know, a lot of the browser wars, you know, there was kind of
    0:05:17 a big company, little company, kind of big company thing.
    0:05:18 And, you know, I think that’s repeating itself.
    0:05:21 And, you know, I think one, one of the ways to think about what’s happening right now is
    0:05:25 open AI is kind of growing up to become Google and Google’s kind of, you know, reinventing
    0:05:26 itself to be open AI.
    0:05:29 And so, you know, there’s like a similar thing there and, you know, then you look Microsoft
    0:05:33 and Apple and Google control the operating systems, you know, for, for end user devices
    0:05:36 and they all have, you know, AI strategies, um, and Amazon as well.
    0:05:39 So, you know, a lot, a lot of those issues are going to, are going to come back
    0:05:42 up, you know, two of these big companies are actually on federal trial right now, you
    0:05:46 know, in big FTC cases in, in, uh, in Washington, DC, actually in the same courtroom.
    0:05:50 Um, and so, you know, that many of those issues will, will, will repeat or, you know, will be
    0:05:50 intense.
    0:05:53 Um, you know, the open source thing in tech has always been the wild card.
    0:05:56 Um, I, I think it’s always been an incredibly positive wild card.
    0:05:59 I, you know, I’ve always been in a, you know, enthusiastic supporter of it.
    0:06:00 My original work was all open source.
    0:06:05 Um, and so, you know, the real thing that happened with open source is in operating systems,
    0:06:09 you know, basically Unix won and then, and then, you know, specifically Linux won, you
    0:06:10 know, for everything on, on, on the backend.
    0:06:15 And I, you know, like, you know, I remember like in the 1990s, there was like a furious operating
    0:06:17 system war and there were these companies that were making huge amounts of money on server
    0:06:20 operating systems, you know, companies like Sun and many others.
    0:06:23 And then, you know, Linux just like commoditized that entire thing.
    0:06:24 Yeah.
    0:06:28 You know, I think it’s plausible, you know, we’ll see, but it, look, it’s plausible that open
    0:06:29 source say, I may just be the standard.
    0:06:33 Like it, you know, and whether, whether that derives out of, you know, DeepSeeker, Lama
    0:06:35 or, you know, any of the other new things that are coming out, you know, we’ll see.
    0:06:37 But like, I think that’s entirely feasible.
    0:06:40 And, you know, I think that would be obviously, you know, there are companies that would have
    0:06:44 to adjust to that if it happens, but the other side is if, if kind of the world had AI for
    0:06:46 free, um, I think that would be a pretty magical result also.
    0:06:47 Yeah, totally.
    0:06:53 I mean, shifting to the geopolit, the geopolitics of all this, is it important not just that there’s
    0:06:57 an open source champion, but that there’s an American open source champion or a Western
    0:06:59 open source LLM?
    0:07:01 Yeah, I believe so.
    0:07:03 Um, and I believe so for two reasons.
    0:07:08 One is just actually cultural reasons, um, which is just, you know, the, you know, open
    0:07:10 weights is great, but like the open weights, like they’re baked, right?
    0:07:14 Like the, the, the, the training is in the weights and you can’t really undo that.
    0:07:19 Um, and so, and, and, and so are you being trained by, you know, a company or an organization
    0:07:21 or a set of people with American or Western values?
    0:07:24 Are you being trained, you know, by, by, by, you know, company with, with Chinese values?
    0:07:27 Um, and, and look, you know, there’s issues on both sides, you know, they, they, you know,
    0:07:29 the American trained models have their, have their issues.
    0:07:32 They have their weirdnesses, you know, but the Chinese trained models, you know, look,
    0:07:33 they, they like score really well.
    0:07:36 And, you know, they literally, in the Chinese benchmarks, they literally have like line items
    0:07:37 for like Marxism.
    0:07:38 Right.
    0:07:39 Right.
    0:07:42 And, you know, deep seek, like, it’s like a hundred out of a hundred on Marxism.
    0:07:43 And so.
    0:07:43 It’s here for deep seek.
    0:07:45 It’s really knocked it out of the park with that one.
    0:07:46 Congratulations.
    0:07:47 Yeah, exactly.
    0:07:47 It’s fantastic.
    0:07:48 Right.
    0:07:50 And so, well, it’s like, all right, so these are going to be, you know, this is going to
    0:07:54 be the technology that’s going to intermediate your, the legal system, right.
    0:07:59 The courts, the education system, the medical system, like, you know, how, you know, you
    0:08:02 want your, you know, if you guys have kids, like, do you want your kids to, you
    0:08:04 know, your, your kids are going to be learning from these things their whole lives.
    0:08:07 Um, and, you know, do, do they have, you know, do they fundamentally have Western
    0:08:11 values or do they, or do they have, you know, sort of, you know, CCP values, I think is really
    0:08:12 critical.
    0:08:15 And then the other thing, just, I would say, just close your eyes and just imagine two
    0:08:16 states of the world.
    0:08:19 One is which the entire world runs an American open source LLM.
    0:08:23 And the other is where the entire world, including the U S runs on all Chinese software.
    0:08:25 And I, you know, I don’t know, for me, that’s a, you know, very straightforward.
    0:08:28 It’s a very important topic and a very straightforward answer.
    0:08:28 Yeah.
    0:08:35 I mean, in, in the American dynamism context, is it kind of mission accomplished there or are
    0:08:40 there new territories that you’re looking to expand into with the broader American dynamism
    0:08:40 thesis?
    0:08:47 Uh, we talked to DU about energy and whatnot, but what is exciting about you outside of artificial
    0:08:51 intelligence on the national interest investing side?
    0:08:52 Yeah.
    0:08:54 So, I mean, look, we’ve made tremendous progress.
    0:08:55 I’m super proud of that team.
    0:08:58 And then, you know, this, this, this, in this new political environment, the new administration
    0:09:02 has embraced it, but also a lot of Democrats are actually quite excited about it also.
    0:09:04 And our, you know, our, you know, our event that we hold has, has lots of people from both
    0:09:05 parties.
    0:09:08 So I think there’s a, you know, there’s this unified view now, I think in the American, at
    0:09:11 least in the, in the political world of like, all right, it’s, it’s time, you know, it’s
    0:09:12 time for the U S to step up on a lot of these things.
    0:09:15 It’s time for the U S to build more.
    0:09:17 It’s time for the U S to, you know, reinvent energy.
    0:09:18 It’s, it’s time for nuclear.
    0:09:22 You know, it’s, it’s time for, you know, infrastructure, you know, housing, like all
    0:09:22 these things.
    0:09:25 And so, you know, I think there’s a lot of momentum.
    0:09:27 I think we’re at the very beginning of it.
    0:09:31 You know, like one of the ways to think about what we’re doing American dynamism is we’re
    0:09:35 going after all the sectors of GDP that are like really big and not yet basically affected
    0:09:36 by tech.
    0:09:42 And so education, healthcare, housing, uh, defense law, you know, just to pick five,
    0:09:46 um, you know, those are giant, important slices of the economy that largely have not been transformed
    0:09:48 by technology in the last 50 years.
    0:09:52 You know, the U S defense department spends, you know, so you’re coming up on a trillion
    0:09:52 dollars.
    0:09:56 Very little of that money is going to technologies and companies that have been invented, frankly,
    0:10:00 in the last 20 years, you know, most military hardware in the department of defense is, you
    0:10:03 know, the F 16 is from the 1970s, uh, right?
    0:10:07 Like the, the U S, uh, plane that does a high altitude photography, the high, high altitude
    0:10:12 spy plane, it’s still the U two, which is, it’s just like literally a 70 year old plane.
    0:10:17 So like, there’s just like enormous changes, um, you know, that, that really have to happen.
    0:10:20 And I think everybody kind of in the system knows that, but it’s hard to get there.
    0:10:23 And I think, you know, a big part of that is, you know, these new companies, you know, that
    0:10:26 we’re, you know, that we, that we try to support, you know, they, they need to show up
    0:10:28 and make their case, but, um, you know, the, the entrepreneurs are fantastic.
    0:10:32 And then, you know, we, we, we see more receptivity coming from the system than we ever have.
    0:10:37 Talk about the, uh, kind of position, the position that the firm is in today.
    0:10:43 In many ways, it feels like you and Ben and the team had somewhat of a crystal ball to see
    0:10:48 how the private markets were evolving, companies staying private longer, AI being this massive
    0:10:52 platform shift, that’s going to upend, you know, every industry.
    0:10:57 And then now the sort of political environment that enables industries to kind of get a, a
    0:10:59 second or third life.
    0:11:02 Uh, did you just get lucky or, or did you see a lot of this coming?
    0:11:05 I mean, I think we got a few things right.
    0:11:06 I mean, we got a bunch of stuff wrong.
    0:11:09 Um, you know, we, we buried those ideas up back behind the shed.
    0:11:13 Uh, so, you know, we made a bunch of mistakes along the way or changed, changed a bunch of
    0:11:16 things, but, um, you know, we got, we got a few big things, right.
    0:11:19 You know, I, I think the things I think we got right, you know, one is like the venture
    0:11:23 ecosystem is you guys know has just evolved enormously, um, in a very positive way.
    0:11:27 And the kind of old model of having a sort of a bunch of kind of midsize firms, they
    0:11:30 kind of sit on sandhill road and wait for the founders to, you know, to come in like
    0:11:33 that, that, that, you know, those days are kind of over you, you have the rise of the high
    0:11:37 scale, you know, firms like, like us, but you also have the rise of all these seed and angel
    0:11:40 investors, um, you know, that are, that are really, you know, first money in and then
    0:11:42 really working closely with founders from the very beginning.
    0:11:45 And I think that, that ecosystem is healthier than ever and doing really well.
    0:11:47 And so that, you know, that’s been a big change.
    0:11:51 Um, you know, and the ITOs, like, I don’t know, I would say we have changed on that, which is
    0:11:53 I used to, I used to complain a lot.
    0:11:57 Like I used to give these interviews years ago and, you know, like early 2010s and just
    0:12:00 complain about like the, that it was basically becoming impossible for companies to go public
    0:12:03 and, you know, the things that had, had caused that to happen and what needed to change.
    0:12:06 And then, you know, of course nothing happened.
    0:12:10 Like there were no reforms, you know, there, there were no improvements.
    0:12:11 It’s, if anything, everything got worse.
    0:12:16 Um, and so, you know, we and others adapted to that by, you know, by basically putting,
    0:12:18 you know, putting ourselves in a position to fund companies, you know, later in their
    0:12:22 life cycle at higher, higher, you know, bigger, larger amounts of money, you know, later growth
    0:12:23 stages.
    0:12:28 Um, and, you know, it’s now much more common for companies, tenders and these kinds of
    0:12:31 private, you know, private sales, even for their employees, you know, so that’s been a
    0:12:31 big change.
    0:12:35 Um, you know, but look, maybe the best directional bet was just technology was going to keep
    0:12:36 becoming more important.
    0:12:40 It’s just like in every area of our life, the, the, the, that, you know, in, in sector
    0:12:42 X tech is going to be more important.
    0:12:43 There are going to be big tech companies built.
    0:12:44 They’re going to really matter.
    0:12:47 Um, that, that, that I think is, that I think that’s a very good bet.
    0:12:50 I think, frankly, I like, I don’t, I, it’s hard for me to ever see that ending.
    0:12:51 Yeah.
    0:12:56 What are you, uh, you know, you guys are, are with your LPs today, tomorrow.
    0:12:59 Uh, what are you hoping they, they take away from the event?
    0:13:04 Oh, so, um, I, this is not a John Doerr quote, but I’ll give you another quote, uh, uh, for
    0:13:08 when we were raising money originally, we were going around, we were going to raise, we raised
    0:13:12 our first fund in 2009 and, you know, the world had, you know, completely collapsed after the
    0:13:12 financial crisis.
    0:13:17 And, um, we, you know, went around and we sort of briefed all the, all the, um, uh, all the,
    0:13:20 all the, you know, all the VCs we respected, uh, to just give them a heads up what we’re
    0:13:20 doing.
    0:13:24 Um, and, um, one of the GPs took us to the side of the end and said, you know, you guys
    0:13:27 have been dealing with like these, you know, very smart public market investors.
    0:13:30 Uh, he said, you know, you’re going to, the part of the job you’re going to hate the most
    0:13:31 is, is working with these LPs.
    0:13:32 You know, they’re just terrible.
    0:13:35 Um, and he said, the key is you need to treat them like mushrooms.
    0:13:40 Um, you, uh, put the, you put them in a cardboard box, you put the lid on the cardboard box and
    0:13:42 you put the box under the bed and you don’t open it for two years.
    0:13:46 That makes a ton of sense.
    0:13:48 They’re like, well, what’s, what’s the markup today?
    0:13:50 That was somebody else.
    0:13:50 That was not John.
    0:13:54 Um, and so, uh, you know, look, the, the view Ben and I always had was the exact opposite
    0:13:58 of that, you know, which is our investors are our partners, you know, and, you know, look,
    0:14:00 that’s how we want to be treated by the companies we invest in.
    0:14:04 Um, you know, that’s how we always, you know, viewed it when we were running public companies.
    0:14:07 Um, our investors are our partners, you know, they’re, they’re, they’re, they’re, they’re,
    0:14:08 they’re in it with us together.
    0:14:11 You know, we’re, they’re, they’re, they’re making a big bet on us and trusting us.
    0:14:14 And then, you know, look, correspondingly, the promise that we made to them is like, look, we’re
    0:14:17 going to try to like deliver, you know, excellent returns, but in this business, it’s
    0:14:18 just going to take a long time.
    0:14:22 And, you know, the, the, you know, you guys know this for, for any company that really
    0:14:26 succeeds, it takes, you know, 10, 20, 30 years, you know, to, to really have it succeed.
    0:14:30 And like, and along the ways, along the way, like a lot of things happen, you know, everything
    0:14:34 from negative headlines to, you know, lawsuits, disasters, chaos, you know, all kinds of crazy,
    0:14:36 you know, twists and turns changes happen along the way.
    0:14:40 And so I just think it’s like really important for us as a firm, like we really always need
    0:14:42 to make sure that we’re treating our LPs as full partners.
    0:14:46 And so we, what we’re trying to do is be as, just really like open the kimono all the way,
    0:14:49 show them everything, kind of expose them to everything that we’re doing, make sure they
    0:14:53 really understand it, go as, as deep as they want to go on the, on the technology and on the
    0:14:53 companies.
    0:14:55 And I, you know, this is like year 15 of this for us.
    0:14:58 And so far that, I think they would say that that’s gone well.
    0:14:59 That’s great.
    0:15:03 Last question for me, just general advice for the next generation of entrepreneurs.
    0:15:07 Are you hoping more college, less college, more coding, less coding?
    0:15:09 Like there’s a ton of technological change right now.
    0:15:12 How can the next generation of entrepreneurs set themselves up for success?
    0:15:13 Yeah.
    0:15:16 So there’s an old Steve Martin, Steve Martin line.
    0:15:20 You wrote this great book on, on how to be a successful standup comedian.
    0:15:22 And it was just, you know, short, short little book, really well written.
    0:15:25 And, you know, every inspired comedian in the world, open it up.
    0:15:28 And it says, Steve Martin’s, you know, advice for being a great standup comedian.
    0:15:29 And it was, be so good.
    0:15:30 They can’t ignore you.
    0:15:31 Right.
    0:15:33 It’s like, okay, thank you, Mr. Martin.
    0:15:36 You know, I’ll get right on that.
    0:15:40 But like that, that remains the best advice, I think, which is just like quality, like we
    0:15:42 said, like quality bears out, like quality shows.
    0:15:48 And so, you know, a, you know, really excellent thinking coupled with a high degree of, you
    0:15:52 know, energy and courage to, you know, team building a great team and then a great
    0:15:54 product, you know, and a real, you know, insight into a market with
    0:15:58 customers figuring out how to design, you know, not just design a product, but also
    0:15:58 design a business.
    0:16:03 Like that’s basically like my view, my view of that as an entrepreneur always was like,
    0:16:04 that’s my job as an entrepreneur.
    0:16:08 And like, if I, you know, if I put a lot of time and effort into that, I’m very serious
    0:16:08 about it.
    0:16:10 I can hopefully do a good job.
    0:16:14 And I think time spent improving the quality of the thing, the product and the business is
    0:16:19 almost always better than time spent trying to, you know, I don’t know, networking or,
    0:16:23 you know, publishing a presentation or, you know, trying to get positive press coverage
    0:16:24 or kind of all the external stuff.
    0:16:26 And so it’s really, it’s really the quality of the thing.
    0:16:29 And then, you know, again, you know, my hope would be that like we as a firm and others
    0:16:32 like us, like that we really, you know, that we really recognize that and see it, you know,
    0:16:34 see it, you know, kind of see it when it shows up.
    0:16:35 And I think that’s the thing.
    0:16:38 And then I think the other thing would be, look, like AI is superpowers, right?
    0:16:43 And like, if you as a founder have access to, you know, just to pick, you know, to say
    0:16:47 chat, GPT, deep research, it’s just like, oh, you know, it’s just like, oh my God, like
    0:16:50 I have a, you know, like I have a PhD level.
    0:16:53 It used to be so hard to get information, right?
    0:16:57 And then it’s been so hard, you know, even still to figure out what to do with it.
    0:17:01 And so to now have this tool, you know, these tools for thinking through everything and,
    0:17:05 you know, increasingly being able to do things like write code, you know, we ought to see
    0:17:09 a generation of founders here that are just like incredibly capable, you know, relative
    0:17:11 to, you know, to what, to what we used to be like.
    0:17:14 And, you know, we’re starting to see those, we’re starting to see, you know, say a handful
    0:17:18 of those, you know, that said, I’m still waiting for like the real conceptual breakthroughs.
    0:17:22 Like I’m, I’m still waiting for the, you know, the, you know, the company where it’s like,
    0:17:25 you know, it’s got a thousand employees, 999 or bots, like, you know, I haven’t seen
    0:17:25 that yet.
    0:17:31 And, you know, some, somebody is going to really figure out how to use this technology to really
    0:17:34 not, not just bring a product to market, but like fundamentally change how companies operate.
    0:17:37 And I think that’s probably, that’s probably the next big unlock.
    0:17:43 How do you think about an individual’s edge around their own proprietary knowledge?
    0:17:47 There’d been talk of with Warren Buffett, you know, retiring, he read something like a hundred
    0:17:50 thousand plus earnings transcripts.
    0:17:51 He had this incredible recall.
    0:17:57 You’re often credited with having this incredible recall and it certainly gives, can give you an
    0:18:01 edge in thinking through, you know, net new opportunities and decisions.
    0:18:07 Do you, do you think that edge remains in a world where all human knowledge is accessible
    0:18:11 in a single query or, or what’s your kind of mental model there?
    0:18:12 Yeah.
    0:18:16 So I think it’s going to be, I mean, look, I think there’s basically like two ways to really
    0:18:18 have a differentiated edge, like in general, right.
    0:18:20 There’s sort of, you know, there’s kind of go deeper, go broad.
    0:18:24 You know, go deep has kind of become a more and more specialized expert over time.
    0:18:26 And, and, you know, look, there are domains in which that like really matters, you know,
    0:18:30 biotech and, and, and things like, or, you know, by the way, designing, you know, AI, you
    0:18:33 know, working on AI foundation models, like that, that stuff really matters.
    0:18:34 The deeper you are, the better.
    0:18:36 So there’s, you know, certain fields where that really matters.
    0:18:42 I think for most fields though, now with these new tools, I would probably bet more on basically
    0:18:47 people who are able to be broad, which is to say, basically, can you know something about
    0:18:51 a lot of different, you know, kind of aspects of life and how the world works?
    0:18:55 And then you can use the tool, you can use the AI to go deep whenever you need to, but
    0:18:59 then your job as the human is to basically then, you know, basically cross the domains,
    0:19:00 uh, cross the disciplines.
    0:19:03 And, and, and look, you see this, if you talk to any of like the great CEOs, you see, you
    0:19:08 know, you kind of see this, which is like the really great, great tech CEOs, the great product
    0:19:10 people and they’re great salespeople and they’re great marketing people and they’re, you know,
    0:19:13 and they’re great legal thinkers and they’re great finance people and they’re great with
    0:19:15 investors and they’re great with the press, right.
    0:19:18 So it’s, it’s this, it’s, it’s, you know, it’s this sort of multidisciplinary, you
    0:19:21 know, kind of approach, uh, and being able to cross domain.
    0:19:23 And I, you know, I don’t know, we’ll see, we’ll see how good, you know, we’ll see how
    0:19:24 good the AI gets at that.
    0:19:25 Hopefully it gets good at that also.
    0:19:29 But, um, you know, that’s, that in a lot of ways, you know, the entrepreneur has always
    0:19:32 kind of had the burden, um, uh, you know, for somebody who wants to do something serious,
    0:19:34 like they have to be like that, at least to some extent.
    0:19:39 Um, and you know, the, the, the best entrepreneurs in the future, I think will probably be like quite
    0:19:42 skilled at like six or eight things and then able to kind of cross and combine them.
    0:19:49 How do you think about the responsibility of the venture industry broadly to try to influence,
    0:19:52 uh, you know, world, you know, outcomes in the world?
    0:19:58 Uh, I was sort of laughing, uh, you know, uh, less than a month ago, uh, a lot of investors
    0:20:03 were clearly shifting capital out of the U S and just, you know, YOLOing into French bonds
    0:20:04 and things like that.
    0:20:07 Uh, venture capitalists obviously didn’t do that.
    0:20:07 Right.
    0:20:12 But at the same time, there was a high profile story of a venture capital firm, you know,
    0:20:15 investing in, in a, in a Chinese AI company that, that we won’t mention here.
    0:20:20 Um, and it, and it got me thinking around there, you know, if you’re operating a hedge fund, you
    0:20:24 can go invest wherever you want without a ton of scrutiny, right?
    0:20:28 People don’t look at that as, you know, finding, if you, if you, you know, move assets, uh,
    0:20:33 into some, you know, Chinese market, it’s less of a, um, yeah, it doesn’t, it doesn’t feel
    0:20:36 like you’re, you’re betting against your own team in the same way.
    0:20:43 So I’m curious how you think of the, the generalized kind of responsibility of, of venture capitalists,
    0:20:47 uh, even, uh, especially as a, as the sort of AUM has scaled dramatically.
    0:20:50 Yeah, it’s like actually been the, the arrow of progress.
    0:20:51 Yeah.
    0:20:51 Yeah.
    0:20:52 Yeah.
    0:20:56 Look, I, the big thing I think I would say is like, we always, we always thought and
    0:21:00 aspired that we were building things that matter and that we’re going to have an impact on the
    0:21:00 world.
    0:21:03 And for a long time, you know, we were trying to convince people that we were doing that and
    0:21:06 they never quite took us seriously because it’s like, you know, it’s like, all
    0:21:07 right.
    0:21:09 Databases, routers, like, okay, nice, you know, nice guys.
    0:21:10 I don’t even know what those things are.
    0:21:15 Um, you know, even personal computers, like a thing on my desk, I write letters on it, you
    0:21:18 know, whatever, like they, they just like tech was never like relevant to politics, really.
    0:21:22 Um, you know, and call this, I’m talking about like between the modern era, 1950s, call it
    0:21:23 through like the two thousands.
    0:21:28 Um, and so, you know, and look, you know, generally speaking, like our press coverage was, you know,
    0:21:30 generally people were like, wow, startups are exciting.
    0:21:31 And, you know, when companies succeed, it’s great.
    0:21:36 And then, you know, in the last 10 or 15 years, you know, like if questions
    0:21:38 like yours, you know, have started to come up and then, you know, correspondingly just
    0:21:42 as you know, like just enormous amounts of kind of criticism attacks, you know, kind of
    0:21:45 indictments of, of, uh, you know, people with all kinds of points of view on, on, on the
    0:21:45 industry.
    0:21:49 And I would say, you know, in the beginning that kind of irritated me because I had gotten
    0:21:51 used to the environment where either nobody cared about us or people just said nice things
    0:21:52 about us.
    0:21:55 What I came to realize is we’re the dog that caught the bus.
    0:21:57 Like we actually now are building things that matter.
    0:21:58 Right.
    0:22:02 And so, you know, tech now interfaces direct, you know, when, when Elon goes into the car
    0:22:06 market, like he just, you know, it’s the repercussions of that, you know, to your point, like on many
    0:22:06 countries are just gigantic.
    0:22:09 And there’s, you know, a thousand examples like that, that we could give and, you know,
    0:22:11 AI probably being the biggest, biggest of all.
    0:22:15 Um, and so, you know, look, we, it worked like the, the, the stuff that we do now, the companies
    0:22:17 that we fund, they really matter.
    0:22:21 They really have, you know, really big implications for society and for, for, for policy and politics
    0:22:21 and geopolitics.
    0:22:27 Um, and so mainly I think the responsibility is on, is on us as a firm, as well as, you
    0:22:29 know, our companies, like we need to go explain ourselves.
    0:22:33 Um, you know, we, we need to go be present in the policy debates as you know, like we have
    0:22:36 a, you know, we have a huge push now into policy and politics that I never imagined we would
    0:22:38 have, but by the way, it’s something I got wrong.
    0:22:39 I never thought we would have that.
    0:22:42 And then it became very clear that we need that, you know, kind of for this reason.
    0:22:46 So, so like, I just think that’s part and parcel of like, of, of it working, like we’re
    0:22:47 going to have to do that.
    0:22:50 And then the geopolitics, you know, the China thing I think is probably the most intense
    0:22:51 version of that.
    0:22:53 Um, you know, I don’t, maybe that’s when we got right.
    0:22:55 We just never really did anything in China for a bunch of reasons.
    0:22:59 Um, you know, and, you know, look, and by the way, we’ll see, you know, this is a fluid
    0:23:02 situation and you guys, it’s been publicly reported that there are, you know, talks underway with
    0:23:03 China.
    0:23:06 So the relationship with China could be better or worse, you know, in six months.
    0:23:07 I think that’s what everyone wants.
    0:23:07 Yeah.
    0:23:08 Yeah.
    0:23:10 I mean, everyone wants like cooperation in general.
    0:23:11 Yeah.
    0:23:12 Like, look, it’s possible.
    0:23:15 Look, I mean, I’ll get, I’ll give you my favorite, here’s my favorite story.
    0:23:22 So, um, uh, uh, in 20, I think it was like 2011, um, the, at the time the Obama administration
    0:23:26 was trying to, uh, reestablish, was trying to, uh, uh, reestablish a relationship with
    0:23:27 Russia.
    0:23:30 Um, and there was a famous moment where the secretary of state, who was this, this, uh,
    0:23:34 this, this woman named Hillary Clinton, I don’t know whatever happened to her.
    0:23:37 I hear rumors that she then went on to, I don’t know, did something in politics, but, um, uh,
    0:23:41 she was the secretary of state and there’s this famous photo where she was on stage with
    0:23:43 Sergei Lavrov, who was the foreign minister of Russia, her counterpart.
    0:23:47 And she brought like a big plastic red button, which was the reset button, right.
    0:23:49 To reset, you know, warm relations with Russia.
    0:23:53 And then, and then what happened was Medvedev, who was the showman, showman, the reset, the
    0:23:54 reset air horn.
    0:23:54 Yeah.
    0:23:55 Exactly.
    0:23:58 And then Medvedev, who was the Russian, he was Putin’s number two, actually came to
    0:24:04 Silicon Valley and the, the, the secretary of state’s office called all around to Silicon
    0:24:06 Valley saying, please, you guys roll out the red carpet to Russia.
    0:24:09 There are new friends, like do everything with them, do whatever they want.
    0:24:11 You know, please go invest in Russian companies.
    0:24:14 Russia’s building this new Silicon Valley, see what you can do to support them.
    0:24:17 And, and so it was like, you know, like it was just like a love fest.
    0:24:20 And then, you know, fast forward four years later and, you know, Putin became, you know,
    0:24:22 bootler as they say.
    0:24:25 And, you know, just, you know, and then, you know, Russiagate, like everything,
    0:24:25 everything that followed.
    0:24:29 And so, look, I would just say part of being citizens, I think is, you know, we’re just
    0:24:32 going to have to navigate through shifting geopolitics.
    0:24:35 Our view, and I’m quite honestly, like our view is just, we’re going to put ourselves
    0:24:36 squarely on the side of the United States.
    0:24:40 We should say our foreign policy is a firm as the United States foreign policy.
    0:24:43 If they, you know, if they don’t want us to do things in China, they don’t.
    0:24:46 If, by the way, if they come to us and they say we should do more, like, you know, we’ll,
    0:24:47 we’ll look at it at that point.
    0:24:50 But, you know, we’re, we’re, we’re, we’re trying to be good citizens among everything
    0:24:50 else.
    0:24:51 Yeah.
    0:24:51 It makes sense.
    0:24:55 Talk about the evolution of the A16Z brand.
    0:24:57 You guys came out with a new logo and a website.
    0:24:58 Yeah.
    0:25:03 And as always, you’re good at getting the attention of the internet.
    0:25:04 I was a fan of this.
    0:25:05 We talked about it on the show.
    0:25:06 We, we liked it.
    0:25:07 Yeah.
    0:25:12 I think it’s something that’s different and, uh, and will age very well, but I wasn’t exactly
    0:25:12 sure.
    0:25:14 Like, what are you trying to say with it?
    0:25:15 What are the references?
    0:25:17 And even what was the process?
    0:25:18 Like, did you pick the color?
    0:25:18 I don’t know.
    0:25:20 Are you in that conversation?
    0:25:21 I want to know more about the brand.
    0:25:22 Yeah.
    0:25:25 So first of all, um, you know, I know we got some Twitter controversy on it and I just,
    0:25:30 I just want to thank Kanye West, um, for drowning that outcome entirely.
    0:25:34 Yeah, like I don’t think we’re talking about the conversation at the moment.
    0:25:36 So yeah, so that, that worked out well.
    0:25:44 Um, so anyway, um, so, um, yeah, look, so it’s our, we have this incredible designer,
    0:25:44 Greg Truesdell.
    0:25:45 He’s got, he’s got a team.
    0:25:46 They did a fantastic job.
    0:25:48 I worked, I did, I worked closely with him on it.
    0:25:50 I have no design skills, but I provided a lot of input.
    0:25:55 Um, you know, I think the big thing about it is what, what is intended to sort of reflect
    0:25:59 is, is like an embrace of what I think is a broad, a broad set of cultural changes
    0:26:00 that are happening right now.
    0:26:05 You know, frankly, you guys are a part of as well, um, which is this, what I would describe
    0:26:11 as an, I don’t know, 15 year era of, I don’t know, like cultural, almost shrinkage, everything
    0:26:14 get, you know, you see in the design world, it’s like everything getting like ultra clean,
    0:26:19 minimalistic and culturally everybody getting like very cautious and careful about what
    0:26:19 they say.
    0:26:22 And, you know, with all this kind of censorship and speech control.
    0:26:25 And then, you know, this whole thing of everybody needs to feel bad about everything all the
    0:26:25 time.
    0:26:29 And everybody needs to feel bad about the country and bad about their, you know, ancestors and bad
    0:26:31 about this and bad, you know, everybody’s just miserable all the time.
    0:26:36 Um, like, I, I just think like that whole thing got kind of as, you know, I don’t know, you
    0:26:38 may call it like pure, you know, neo-Puritanism or something.
    0:26:38 Totally.
    0:26:43 Um, like that thing kind of crested in, I don’t know, 2021 or 2022.
    0:26:48 And, and, you know, basically in the last three years, I think there’s this like renewed sense
    0:26:53 of energy, enthusiasm, ambition, um, you know, uh, achievements, um, dynamism.
    0:26:57 Um, um, but like, you know, and, and again, it’s like literally, yeah, we should have nuclear
    0:26:57 energy.
    0:26:58 Yeah.
    0:26:59 We should have rockets going to Mars, you know?
    0:27:00 Yeah.
    0:27:01 We should like, we should, we should have these things.
    0:27:04 Um, and that, you know, that it’s good to succeed.
    0:27:06 Um, it’s good to build businesses.
    0:27:06 It’s good.
    0:27:06 It’s good.
    0:27:09 It’s good to, it’s good to make, make, make new things in the world, you know?
    0:27:12 And yeah, we should have the thousand, you know, yard tall, you know, shining colossus
    0:27:13 on, on Alcatraz Island.
    0:27:14 Yeah.
    0:27:14 Yeah.
    0:27:17 I was going to, I was going to ask, my, my only request is to like, make it, make it real,
    0:27:21 you know, like, like make it the Statue of Liberty of the West Coast.
    0:27:22 Yeah.
    0:27:27 I’m imagining a massive instantiation of that coin in the office and maybe physical versions.
    0:27:29 Not the coin, like the, the, the actual figure.
    0:27:29 True.
    0:27:29 Yeah.
    0:27:30 Yeah.
    0:27:30 We need a monument.
    0:27:31 You know, she has a name.
    0:27:32 She has a name.
    0:27:32 She has a name.
    0:27:33 Well, no, what’s the name?
    0:27:34 She has a name.
    0:27:35 Technomedes.
    0:27:36 Technomedes.
    0:27:37 I love it.
    0:27:38 That’s fantastic.
    0:27:38 Amazing.
    0:27:39 That’s great.
    0:27:40 All right.
    0:27:43 Well, Technomedes, buy a plot of land.
    0:27:48 Somewhere Visible from the Golden Gate and just, you know, build it a mile high, please.
    0:27:49 Mile high.
    0:27:49 Make it happen.
    0:27:50 Make it happen.
    0:27:52 Thank you so much for joining.
    0:27:53 This is fantastic.
    0:27:53 Thank you for coming on.
    0:27:54 Thank you guys.
    0:27:55 Really enjoyed it.
    0:27:56 Have fun with the, with the team and the LPs.
    0:27:57 Cheers.
    0:27:58 We’ll talk to you soon.
    0:28:03 Thanks for listening to the A16Z podcast.
    0:28:07 If you enjoyed the episode, let us know by leaving a review at ratethispodcast.com slash
    0:28:08 A16Z.
    0:28:11 We’ve got more great conversations coming your way.
    0:28:12 See you next time.
    0:28:19 We’ll see you next time.
    0:28:20 We’ll see you next time.
    0:28:21 We’ll see you next time.
    0:28:21 We’ll see you next time.
    0:28:21 Bye.
    0:28:21 Bye.

    Today on the a16z Podcast, we’re sharing Marc Andreessen’s recent appearance on TBPN.

    Marc—cofounder and general partner at a16z—joins hosts John Coogan and Jordi Hays for a wide-ranging conversation, recorded live at the a16z’s 2025 LP Conference in Las Vegas.

    They cover the rise of AI, the future of open source models, and how tech is transforming every corner of the economy—from education and defense to healthcare and housing.

    Marc also shares his thoughts on the evolution of venture capital, the firm’s new branding, and what it takes to build enduring companies in a rapidly changing world.

     

    Resources:

    Watch more from TBPN: https://www.tbpn.com/

    Find TBPN on X: https://x.com/tbpn

    Find Marc on X: https://x.com/pmarca

     

    Stay Updated: 

    Let us know what you think: https://ratethispodcast.com/a16z

    Find a16z on Twitter: https://twitter.com/a16z

    Find a16z on LinkedIn: https://www.linkedin.com/company/a16z

    Subscribe on your favorite podcast app: https://a16z.simplecast.com/

    Please note that the content here is for informational purposes only; should NOT be taken as legal, business, tax, or investment advice or be used to evaluate any investment or security; and is not directed at any investors or potential investors in any a16z fund. a16z and its affiliates may maintain investments in the companies discussed. For more details please see a16z.com/disclosures.

  • How to Succeed at Failing, Part 3: Grit vs. Quit (Update)

    AI transcript
    0:00:05 Hey there, Stephen Dovner.
    0:00:10 Today, we’re continuing our update of a series on failure we published a couple years ago
    0:00:12 called How to Succeed at Failing.
    0:00:17 In this episode, you will hear some personal stories from people who tried something new
    0:00:17 and failed.
    0:00:23 One of those people is Travis Thull, who thought what the world really needed was a new way
    0:00:24 to make instant ramen.
    0:00:27 Stay tuned to the end to hear how that worked out.
    0:00:30 We have updated all facts and figures as necessary.
    0:00:32 As always, thanks for listening.
    0:00:42 We have been making Freakonomics Radio for a while now, and there are two themes we have
    0:00:44 come back to again and again.
    0:00:49 The first is the value of persistence, of staying the course, not giving up.
    0:00:55 Our friend Angela Duckworth, a research psychologist at the University of Pennsylvania, wrote a book
    0:00:55 about this.
    0:00:59 It’s called Grit, The Power of Passion and Perseverance.
    0:01:03 Here she is on another podcast we used to make together called No Stupid Questions.
    0:01:09 I think the reason why there are all these aphorisms about not giving up and maybe why so much of
    0:01:16 my research has focused on the psychology of staying the course is that sometimes the road
    0:01:21 not taken, the track that you want to switch to, is appealing not because it is objectively
    0:01:25 better, but because it’s objectively easier just in the short run.
    0:01:32 In other words, we give up because we’re lazy or maybe impatient or intimidated or we’re scared
    0:01:33 to fail.
    0:01:35 That makes sense, doesn’t it?
    0:01:39 Duckworth is saying we might be better off by learning to tough it out.
    0:01:47 But the other theme we have often explored is pretty much the opposite of grit.
    0:01:52 Back in 2011, we made an episode called The Upside of Quitting.
    0:01:56 Here’s my Freakonomics friend and co-author Steve Levitt more recently.
    0:02:03 It is a compliment to be called a quitter precisely because we live in a world where so many forces
    0:02:07 push us to persist far too long at failing endeavors.
    0:02:11 Now, Levitt is an economist, not a psychologist.
    0:02:15 And his ideas about quitting come from basic economic concepts.
    0:02:17 One of them is called opportunity cost.
    0:02:28 That’s the idea that every dollar or hour or brain cell you spend doing one thing is a dollar, an hour or a brain cell you can’t spend on some other opportunity.
    0:02:32 There is another idea called the sunk cost fallacy.
    0:02:37 A sunk cost is the time or money or effort you’ve already spent.
    0:02:43 The fallacy is the belief that since you’ve already spent all those resources, you would be foolish to quit.
    0:02:50 But in reality, this is what economists argue, at least, those sunk costs are a distraction.
    0:02:58 And if what you’re doing isn’t likely to work out, you should stop throwing good money and time and effort after bad.
    0:03:02 Now, that makes sense too, doesn’t it?
    0:03:05 But it does leave you with a dilemma.
    0:03:18 If you’re in the middle of a project or a career, a relationship or a journey, and it’s not going so well, how do you know whether the answer is grit or quit?
    0:03:19 What a great question.
    0:03:22 I don’t think there’s an easy answer to that.
    0:03:28 Amy Edmondson and Gary Klein have both built their research careers around the study of failure.
    0:03:34 There’s no objective criteria that are going to announce themselves to say, go right, go left.
    0:03:36 So you’re going to have to make a judgment.
    0:03:40 It’s a question of what kind of resources you have.
    0:03:42 What’s your tolerance for pain?
    0:03:43 What are the alternatives?
    0:03:49 There’s that kind of reluctance to admit that you’ve wasted all of these resources.
    0:03:53 If you’re a child learning to ride a bicycle, please don’t quit.
    0:04:05 If you’re someone who thinks this particular paper is the best thing ever published and every single journal rejects it, there does come a point where it’s probably worth quitting.
    0:04:10 The thing about quitting is that it is usually seen as an admission of failure.
    0:04:14 And so we are solemnly counseled to never quit.
    0:04:17 Consider Winston Churchill.
    0:04:18 Never give in.
    0:04:19 Never give in.
    0:04:21 Never, never, never.
    0:04:29 In nothing, great or small, large or petty, never give in except to convictions of honor and good sense.
    0:04:33 You’ll run into that Churchill quote in a lot of the literature around grit.
    0:04:36 But context matters.
    0:04:46 Churchill gave that speech at his old school in October of 1941 when Britain was almost single-handedly trying to hold off Nazi Germany in World War II.
    0:04:50 The threat his country faced was literally existential.
    0:04:54 So you can see why quitting wasn’t an attractive option.
    0:05:03 But for the rest of us, in most situations where we’re thinking about grit versus quit, the decision isn’t nearly as obvious.
    0:05:11 As we’ve been discussing in this series, we humans are almost pathologically afraid of failure.
    0:05:15 What we like are stories of success and of perseverance.
    0:05:25 So the best possible story is the one where our hero encounters many struggles but shows grit, refuses to quit, and ultimately wins the battle.
    0:05:31 Those are the stories we hear in fairy tales, in lectures, in books.
    0:05:34 But shouldn’t we spend some time hearing the failure stories, too?
    0:05:39 Can’t they be as instructive as the success stories?
    0:05:43 This is an idea I’ve been kicking around for a long time.
    0:05:46 It goes back to when I was in graduate school for writing.
    0:05:50 Most of us were young, earnest, hardworking writers.
    0:05:55 And it seemed that the obvious path to success was to emulate other successful writers.
    0:06:00 So we read and wrote and read and wrote and read some more.
    0:06:07 And we wrote a lot of short stories that tried to be Raymond Carver, a lot of novels that tried to be Virginia Woolf.
    0:06:11 I did not find this to be a fruitful path.
    0:06:19 It struck me that great writers are great because of some unique combination of factors that are, by definition, inimitable.
    0:06:22 So why are we trying to imitate their success?
    0:06:26 But there was something I found really instructive.
    0:06:36 When I read the other students’ writing and it didn’t work, if it was boring or pretentious or confusing or if it lacked self-awareness,
    0:06:42 I could see that failure right there on the page in a way that it was hard to see in my own writing.
    0:06:52 In other words, I found more inspiration in learning how writing can fail than in trying to replicate writing that had been deemed a success.
    0:06:54 Maybe that’s just me.
    0:06:57 Maybe this idea strikes you as ludicrous.
    0:07:00 But, hey, I’ve got the microphone today.
    0:07:01 So I’m going to go for it.
    0:07:07 Today on Freakonomics Radio, an episode full of failures.
    0:07:10 Sometimes I thought, like, this will never be me, right?
    0:07:13 Like, I will never be that successful.
    0:07:15 I respect tenacity.
    0:07:20 Sometimes tenacity is directed in a nonproductive direction.
    0:07:23 If you fail as a woman, you had no business being there in the first place.
    0:07:29 Every single bit of feedback we received was, this is a great idea, but…
    0:07:31 Grit versus quit.
    0:07:32 Which side are you on?
    0:07:38 Part three of our special series, How to Succeed at Failing, begins right now.
    0:07:54 This is Freakonomics Radio, the podcast that explores the hidden side of everything.
    0:07:57 With your host, Stephen Dubner.
    0:08:12 Let’s begin our stories about failure in a domain where failure lurks around every corner.
    0:08:13 Invention.
    0:08:15 I’d like you to meet our first victim.
    0:08:16 Fantastic.
    0:08:17 Travis Thull.
    0:08:24 I’m a director of operations and senior fellow at the University of Minnesota, also a reserve Coast Guard officer, currently serving with the joint staff.
    0:08:29 Travis Thull has a variety of degrees in electrical engineering, including a doctorate.
    0:08:33 He has changed jobs since we first spoke with him for the series.
    0:08:38 He is now vice president of student success and engagement at Minnesota State University, Mankato.
    0:08:42 In his day job, Thull is not a failure.
    0:08:44 At least, I’m pretty sure he’s not.
    0:08:45 I don’t have his personnel file.
    0:08:53 His failure goes back to more than 10 years ago when he was a junior officer on active duty with the Coast Guard.
    0:09:01 Yeah, this was a United States Coast Guard telecommunications and information systems command just south of Washington, D.C., adjacent to Fort Belvoir.
    0:09:12 And when you’re a junior officer on active duty, you are officer of the day on a rotation, which means you are on site for 24 hours and you’re responsible for security, making sure doors are locked, gates are locked.
    0:09:13 Nothing crazy is going on.
    0:09:20 That evening rolls around, and I’m at my desk, and I’m hungry.
    0:09:23 I want something to eat, like most young engineers.
    0:09:28 I had a supply of ramen noodles, and I’ve got, you know, my secret stash.
    0:09:29 So I grab a pack.
    0:09:39 In my building, we had a little tiny kitchenette, you know, 50 or 60 old coffee cups that haven’t been washed, and miscellaneous packets of Chinese seasoning.
    0:09:51 And I open the microwave, and it looks like somebody just microwaved spaghetti, and I’m just really struggling to figure out how I’m going to get this, you know, dehydrated block of goodness into a edible capacity.
    0:09:54 And I notice that there is a coffee maker.
    0:09:58 So I grab the coffee pot.
    0:10:01 I fill it up, you know, as much as I think necessary.
    0:10:07 The ramen will be broken in half because you can’t actually fit it through the hole in the top of the pot.
    0:10:07 So break the ramen up.
    0:10:11 But the problem is the water ratio is way off.
    0:10:13 The drip mechanism is not appropriate.
    0:10:17 And then you can’t stick a spoon into a coffee pot, right?
    0:10:19 Like, the ergonomics of it is a fail.
    0:10:22 But, you know, desperate times call for desperate measures.
    0:10:28 So, you know, I was able to get a 60 or 70 percent cooked ramen meal.
    0:10:37 And as I’m trying to get the fork into the thing and get the noodles out, I’m thinking to myself, if only I knew an engineer, you know, I feel like there’s something here.
    0:10:44 I start doodling on some paper and think, you know, the next day, a friend of mine from Milwaukee, who I went to college with, who was a mechanical engineer, I called him up.
    0:10:46 And I’m like, hey, I got this crazy idea.
    0:10:51 The idea was for a device that Thull came to call the Ramen Now.
    0:10:53 That’s with an exclamation point.
    0:11:03 The Ramen Now is a Keurig for ramen noodles, which are the most consumed noodle product on earth with hundreds of millions of packages eaten annually.
    0:11:06 We can do to ramen what the Keurig did for coffee.
    0:11:10 Thull and his friend from Milwaukee, Jiju Johnson, started to build prototypes.
    0:11:14 Their first attempt was a massive contraption.
    0:11:17 Over time, they got it down to the size of a Kleenex box.
    0:11:20 It blew my mind that something like this didn’t exist.
    0:11:26 Like, every college student would have, in my opinion, I would have had, my grandmother would have bought me this for, like, Christmas.
    0:11:27 Like, here you go.
    0:11:30 This is, like, every grandmother would buy this for their, you know, kid in college.
    0:11:33 It’s, like, it seemed just too obvious.
    0:11:35 But, lo and behold, no one had ever put it together.
    0:11:37 Thull was excited.
    0:11:42 He thought the Ramen Now might be the next George Foreman grill.
    0:11:43 We had some prototypes.
    0:11:45 We successfully pursued some patents.
    0:11:53 And we were very successful in pitching the product to major U.S. appliance brands.
    0:11:56 And the feedback we received consistently was, this is great.
    0:11:56 This is awesome.
    0:11:57 We’ll sell millions.
    0:12:03 We just need you to pony up, you know, $200,000 or $300,000 up front for the tooling and the manufacturing.
    0:12:06 That’s when Travis Thull learned a hard reality.
    0:12:13 Most firms, at least firms in the home appliance business, are not willing to invest their own money in developing new products.
    0:12:16 You can see why this might make sense.
    0:12:19 There are a lot of home inventors out there.
    0:12:21 And it’d be easy to go broke funding them.
    0:12:25 On the other hand, there are a lot of home inventors out there.
    0:12:35 And many of the products we all use today were developed not in the R&D lab of a big company, but in the garage of some home inventor.
    0:12:39 Eric von Hippel is an economist at MIT.
    0:12:41 He co-founded the MIT Entrepreneurship Program.
    0:12:46 We spoke with him a few years ago for an episode about the power of home invention.
    0:12:50 The episode was called, Honey, I Grew the Economy.
    0:12:56 Every field we look at, in terms of the basic innovations, about half were done by users.
    0:12:58 And it’s fantastic.
    0:13:03 Companies very seldom mention the user-developed routes of their innovations.
    0:13:10 In all our studies, what we find is that the producers lag the users.
    0:13:14 So the first PCs were developed by users.
    0:13:22 Okay, so maybe the Ramen Now machine wouldn’t be quite as revolutionary as the PC, but it looks like we’ll never know.
    0:13:35 My experience was, if you’re not inventing an app that has very low overhead and very easy distribution potentiality, building a novel kitchen appliance is much more difficult to convince people to throw hundreds of thousands of dollars your way.
    0:13:41 We ran out of prospective companies to license to, and, you know, resources to make it happen.
    0:13:47 As you go through this process, people know what you’re working on.
    0:13:49 So, friends, parents, hey, how’s the project?
    0:13:50 You were really close, right?
    0:13:51 What happened?
    0:13:59 Every time that question comes up, then you have to kind of recite, well, in as graceful language as possible, you know, we ended up failing.
    0:14:00 I’m an optimist.
    0:14:04 If you ever listen to an Adele song, like any of Adele’s work, she does good stuff.
    0:14:09 All of her songs, not all, some of the best ones, are about breakups.
    0:14:12 So, yeah, she had a relationship that didn’t work.
    0:14:17 It inspired this next second order effect that turned out to be really great.
    0:14:23 And I’ve tried to keep perspective that, you know, we’ve spent a lot of money.
    0:14:24 We spent a lot of time.
    0:14:25 We did something unique.
    0:14:32 We got some patents, which for an engineer, having real legitimate utility patents is a feather in your cap, something I’m very proud of.
    0:14:42 And I try to hope that, you know, maybe that song didn’t chart, but maybe someday, you know, there’ll be an opportunity to sing it again.
    0:14:47 There is nothing more that I would love to see in my lifetime to see this thing on the shelf and see one college kid go, you know what?
    0:14:50 I’m eating slightly unhealthy food because of you, Travis.
    0:14:51 I would love that.
    0:15:14 Jill Hoffman lives in Washington, D.C. She is in her 50s. She has worked as a chef, a caterer, a docent at the Smithsonian. She worked for a few nonprofit organizations.
    0:15:20 I haven’t really found that sweet spot of, oh, this is what I do very well and it comes easily.
    0:15:22 But she never gave up.
    0:15:35 Really a firm believer of, you know, perseverance. And if you build it, they will come. And the only way to fail is to quit. And you give it your full force and you will succeed. I mean, everybody else has.
    0:15:40 When Hoffman says that everybody else succeeded, she’s talking about her family.
    0:15:53 Yes, my father is Dick Rutan. He was the first person to fly around the world nonstop, non-refuel through bad weather and flying over hostile countries and a plane that if you threw a pencil at it, it would go right through the wing.
    0:16:11 He is part of the duo most people know of as the Rutan brothers. I like to call them the modern Wright brothers because his brother, who’s my uncle, Bert, is a revolutionary aircraft designer who has designed probably 50 different aircraft.
    0:16:21 So he’s done crazy things like build experimental aircraft that look like they’re flying backwards using Volkswagen engines all the way to a rocket, sending people to the edge of space.
    0:16:33 I knew about the Rutan’s through my oldest brother, Joe. He’s a former Air Force pilot who fell in love with those experimental planes. He built and flew a couple of them himself.
    0:16:45 My brother is a pretty irreverent guy about most things in the world, but not the Rutan’s. He considers them aviation royalty, as does Jill Hoffman.
    0:16:57 I don’t think I’ve ever had just a basic conversation with Bert. There’s three cylinders that are working in his brain, and whenever you’re talking to him, only one of those cylinders is spending time with you.
    0:17:03 The other two are thinking about building a new seaplane or trying to break a world record.
    0:17:12 Jill Hoffman also fell in love with the family business, and about 10 years ago, she had an idea that she thought was worthy of her heritage.
    0:17:16 There had been a lot of talk about a pilot shortage in the U.S.
    0:17:20 Her idea would make it easier for people to learn to fly.
    0:17:24 She started a company called Path to Flight in 2016.
    0:17:31 The goal was that you could find a local flight experience, book it, and pay for it all in just a few clicks from your phone.
    0:17:39 Her idea was kind of like Airbnb, connecting people who have a spare bedroom with someone who needs a bedroom.
    0:17:44 Or like Uber, connecting people who have a car with someone who needs a ride.
    0:17:45 Simple, right?
    0:17:52 In her case, she was connecting people who wanted to learn to fly with flight schools in their area.
    0:17:59 She would list locations, prices, availability, and then you would use her app to schedule lessons.
    0:18:00 That was the idea.
    0:18:03 Now she just had to build it.
    0:18:06 I thought, how am I supposed to sell this platform?
    0:18:10 How am I going to show it to the aviation industry if it’s not there?
    0:18:13 I just needed something to show them.
    0:18:15 So she hired a web developer.
    0:18:23 At first, it was wonderful because the web development team, they understood what I was trying to build and they added to it.
    0:18:25 And they said, you know, we solve problems.
    0:18:27 You know, what if a 14-year-old books a flight?
    0:18:29 What if it’s canceled?
    0:18:29 How do we do that?
    0:18:32 I loved every second of it.
    0:18:38 And I thought we were on the same page because I was going to launch it at Oshkosh.
    0:18:43 Oshkosh is a massive air show held every year in Oshkosh, Wisconsin.
    0:18:50 And when I say massive, think of Lollapalooza and Burning Man combined, but for aviation.
    0:18:59 We invested money in ads and I thought it was understood that I was going to pitch and show it and it had to work.
    0:19:06 We were building a dummy site and then they were going to make it live with some dummy profiles while we were building it in.
    0:19:13 And I get a call the day before we’re supposed to launch and the developer says, what did you mean by launch?
    0:19:19 And it was the first time where I went, what do you, what?
    0:19:23 The communication, it shattered.
    0:19:27 And I just knew I was about to go into promoting this.
    0:19:30 I had everything on that with a dummy site.
    0:19:33 And ironically, I got a lot of people that wanted to fly.
    0:19:37 A lot of people signed up for it, but none of the flight schools saw any value with it.
    0:19:40 All they really saw was that it was glitchy.
    0:19:43 The debut turned out to be a disaster.
    0:19:45 Flight schools weren’t interested.
    0:19:48 They were skeptical of Hoffman and her product.
    0:19:52 Most of them weren’t interested in digitizing their systems anyway.
    0:19:56 It was a terrible experience, but she didn’t give up.
    0:19:59 I would talk to everybody I could.
    0:20:05 Two years of reaching out to everyone on LinkedIn I could find, trying to rebuild my reputation.
    0:20:15 Just walking in, just feeling uncomfortable and trying to talk to the decision maker and show the product day in and day out across the country.
    0:20:25 So after getting no and no and no, and then one day, I am at a flight school, and it’s set up like a Tesla showroom.
    0:20:27 It’s very modern, very excited.
    0:20:29 I’ve gotten to know this pilot very, very well.
    0:20:34 I was talking to him about the platform and our ideas of what we’re doing to modernize.
    0:20:37 And he said to me, well, everybody did it.
    0:20:39 You know, I did it that way.
    0:20:41 Everybody needs to do it that way, too.
    0:20:45 And he just wouldn’t sign in, and that’s the day I think I knew.
    0:20:54 If I can’t get this young flight school owner that understands modernization, when he said, no, I did it that way, you can, too.
    0:20:57 I think that was my tipping point, or I just went, I’m done.
    0:21:00 I have no place else to go from here.
    0:21:02 And it broke me.
    0:21:11 You know, my grandfather lived through the Depression, and I think he gave me my earliest memories of money.
    0:21:16 You pay for cars and cash, and, you know, you never waste.
    0:21:17 We were always very scrappy.
    0:21:18 We didn’t grow up with money.
    0:21:23 Once I lost a $5 bill, and you’d think the world came to it in.
    0:21:26 But I lost over $100,000.
    0:21:36 And sometimes in the shower, I would physically just get sick, and I felt like a complete failure, the shame of it.
    0:21:39 It took me a long time to figure out it was shame.
    0:21:47 And it still hurts me, and it’s very weird to have somebody ask me about it, because I have the ability to clear a room.
    0:21:54 Nobody wants to hear about the failure, when, in essence, that’s all I needed at that time.
    0:21:59 I needed a story from somebody else that said, yeah, I failed.
    0:22:03 Oh, and there’s another guy over here, and another lady over here that also failed.
    0:22:05 Oh, and, you know, my cousin also did.
    0:22:12 And if I could have had those stories earlier on, I wouldn’t have felt so incredibly alone, like I was the only one.
    0:22:18 That was Jill Hoffman.
    0:22:24 Now on to John Boykin, who lives in Belmont, California, between San Francisco and Silicon Valley.
    0:22:27 I am in the communication business.
    0:22:29 I mostly design websites for a living.
    0:22:34 Being a designer, I’m in the business of solving problems on behalf of other people.
    0:22:39 And you see problems everywhere you look, and you think, gee, I could do better than that.
    0:22:47 And so one day I was painting the bedroom and thinking what a piece of crap the paint can was.
    0:22:49 This was about 10 years ago.
    0:22:56 The thing about a paint can is that it’s guaranteed to make a mess every single time you use it, no matter what you do.
    0:22:57 It’s painful to carry.
    0:22:59 It requires a tool to open or close.
    0:23:03 It never closes right after you use it the first time.
    0:23:10 It was invented in the mid-1860s by either Mr. Sherwin or Mr. Williams, I forget which.
    0:23:16 It has had virtually no innovation in the time since.
    0:23:23 If you look at the Sherwin-Williams logo, you know, with the paint can pouring paint down over the globe,
    0:23:28 if you look at their logo from 1893, it’s the same paint can.
    0:23:32 And so I got thinking, how could this be better?
    0:23:35 And started just sketching out some ideas.
    0:23:45 In Silicon Valley, you’re very aware that the company, they want to do things to serve their interests.
    0:23:54 And as a user experience designer, I’m in the business of understanding what the end user needs and wants and how we can solve their problems.
    0:23:56 And the two tend to be very different.
    0:24:01 The paint can is a great thing for the manufacturer.
    0:24:03 It’s, you know, it’s a known quantity.
    0:24:09 All of their machines and robots are designed to accommodate its size and weight and everything else.
    0:24:14 It’s great for the retailer because it fits on a shelf just right.
    0:24:17 It’s really not designed for you, the consumer.
    0:24:27 I worked on it intermittently over a period of about five years, something like that.
    0:24:34 It was all evenings and weekends while I had a day job to pay the rent and to pay the people that I was hiring to help me with it.
    0:24:42 It started with pencil sketches and then onto a computer program where I could do drawings.
    0:24:46 The lid is critical to the success of a paint can.
    0:24:52 And so I prototyped that with paper and I interviewed a bunch of people.
    0:24:54 I learned everything about 3D printing.
    0:24:59 I learned about how you designed for injection molding.
    0:25:01 I interviewed product designers.
    0:25:03 I talked to painters.
    0:25:04 I took a tour of a paint factory.
    0:25:07 I interviewed the former head of a paint factory.
    0:25:11 I interviewed a hardware store, paint department managers, a recycling expert.
    0:25:15 One painter, the very first words out of his mouth were,
    0:25:18 who told you to reinvent the paint can?
    0:25:21 I said, well, nobody.
    0:25:23 I just felt like it needed to be done.
    0:25:25 And he said, why?
    0:25:27 It’s a logical question.
    0:25:33 Why would anybody in his right mind take on this thing that nobody asked him to do?
    0:25:35 And I never claimed to be in my right mind.
    0:25:36 So that’s the answer.
    0:25:44 I did hire mechanical engineers to help me with it.
    0:25:48 I hired a material science engineer.
    0:25:51 I hired a fluid dynamics engineer.
    0:25:53 Because I didn’t want to be doing it all myself.
    0:25:58 I’m a big believer that one-man bands play street corners, not concert halls.
    0:26:05 And if this thing was going to be any good, it was going to have to have more than my brain involved in it.
    0:26:09 I would get my prototype of the bucket, my prototype of the lid.
    0:26:12 I would have some prototype of a gasket in there.
    0:26:18 And I would pour some liquid yogurt in, which was my surrogate paint.
    0:26:27 I would put it in the bucket, and then shake the thing up, hold it upside down, trip it this way, tip it that way, and see what happened.
    0:26:33 I would say the design worked as a whole, except for the fact that it leaked.
    0:26:35 The blasted thing leaked.
    0:26:43 There would always be anywhere from a couple of drops coming out to a trickle coming out.
    0:26:49 I could not, for the life of me, stop it from leaking to some extent.
    0:26:53 And ultimately, that’s why I pulled the plug on the project.
    0:26:57 Given the design, I would have had to start over from scratch.
    0:27:02 And I was no longer willing to keep pouring more and more of my money into it.
    0:27:07 How much money did Boykin lose?
    0:27:12 Suffice it to say, you could go to Europe plenty of times.
    0:27:15 You could buy a car or two.
    0:27:19 You could do all sorts of things that anybody with a lick of sense would do instead.
    0:27:22 I have a wife and a cat.
    0:27:23 The cat didn’t care.
    0:27:27 My wife, let’s just say, was not a fan of this project.
    0:27:30 She’s always had a lot more sense than I have.
    0:27:36 And she was very wary of the money that it was going to take to push this thing through.
    0:27:38 She was worried I was going to get sued.
    0:27:39 She was not a fan.
    0:27:46 It was disappointing, but not terrible.
    0:27:49 Because the thing is that I’m the guy who tries.
    0:27:52 I worship at the Temple of Trying.
    0:27:58 And if you worship at the Temple of Trying, you have to maintain heavy denial about the odds
    0:28:00 that are stacked against you.
    0:28:05 And you have to know that your likelihood of failure is very, very high.
    0:28:09 And you have to go ahead and do it anyway.
    0:28:12 People with more sense probably would not.
    0:28:19 As Las Vegas and video games have taught us so well, the best way to addict somebody is
    0:28:20 intermittent reward.
    0:28:23 If you fail all the time, you’ll give up and stop trying.
    0:28:27 If you win all the time, you’ll get bored and stop trying.
    0:28:34 But intermittent reward, if you succeed just often enough, then you keep coming back.
    0:28:35 Oh, this next time I’ll do better.
    0:28:45 John Boykin, Jill Hoffman, Travis Thull, they all tried and failed.
    0:28:51 According to the Bureau of Labor Statistics, around 20 percent of new businesses fail in
    0:28:55 their first two years and 45 percent in their first five years.
    0:28:57 So, they have a lot of company.
    0:29:01 How should we think about their failure?
    0:29:07 Well, remember what we heard earlier from the innovation scholar, Eric von Hippel.
    0:29:14 Every field we look at, in terms of the basic innovations, about half were done by users.
    0:29:15 And it’s fantastic.
    0:29:20 And think back to what we heard from the psychologist Gary Klein in the first episode of the series.
    0:29:27 We don’t want to discourage entrepreneurs from trying things out, even though the chances
    0:29:29 of success are so low.
    0:29:34 It’s not a good gamble for the entrepreneurs, but it’s good for our society.
    0:29:41 So, perhaps we should celebrate the failures of Boykin and Hoffman and Thull.
    0:29:43 Think about it.
    0:29:49 The fact that so many people are willing to keep trying and failing is fantastic.
    0:29:52 This is how civilization progresses.
    0:29:58 And your willingness to fail is valuable to me because if you do succeed, I will share
    0:30:00 in that success.
    0:30:05 So, give me your leaky paint cans and glitchy flight school apps.
    0:30:07 Even your ramen now.
    0:30:10 The wretched refuse of your teeming garage.
    0:30:13 Send these tempests tossed to me.
    0:30:16 I lift my lamp beside the golden door.
    0:30:23 Coming up after the break, what’s the difference between failure in invention and in academia?
    0:30:26 And how can you even tell?
    0:30:27 I’m Stephen Dubner.
    0:30:28 This is Freakonomics Radio.
    0:30:30 We’ll be right back.
    0:30:45 In our last episode, we talked about medical failures where the stakes are literally life
    0:30:46 or death.
    0:30:50 In the first part of today’s episode, we talked about entrepreneurial failures, which
    0:30:58 typically aren’t life or death, but which can be expensive and painful and where the failure
    0:30:59 is obvious.
    0:31:05 But there’s another realm where failure isn’t so obvious, and it’s certainly not life or death.
    0:31:06 What is this realm?
    0:31:09 I’m talking about academia.
    0:31:15 If you have had the good fortune to make it into this realm with a tenured position, you
    0:31:20 can do pretty much what you want, often with generous funding from philanthropists and taxpayers.
    0:31:27 Now, I have come to know many academic researchers over the years, most of them in the social sciences.
    0:31:32 The majority of them are lovely, brilliant, right-minded people.
    0:31:39 But they are also, and I hope they don’t mind me saying this, they are also extraordinarily risk
    0:31:42 averse, which is probably not a coincidence.
    0:31:48 You may know the famous saying, the politics of the university are so intense because the
    0:31:50 stakes are so low.
    0:31:53 To be fair, academia has been set up to be this way.
    0:32:00 That’s why we call it the ivory tower, which the Oxford English Dictionary defines as a state
    0:32:05 of privileged seclusion or separation from the facts and practicalities of the real world.
    0:32:09 And that’s from a dictionary made in Oxford.
    0:32:14 Many academics I know do not have the temperament to thrive in the outside world.
    0:32:18 Now, this shouldn’t make us respect them any less.
    0:32:20 It’s just the way it is.
    0:32:21 Consider this.
    0:32:26 I happen to have a dog, one of those fluffy little breeds common in New York City.
    0:32:31 She looks more like a stuffed animal than one of her alleged wolf ancestors.
    0:32:37 And if she were set loose in the wilderness, she’d probably last around eight minutes.
    0:32:39 But that’s not her fault.
    0:32:41 And I do not love her any less.
    0:32:44 So it is with academic researchers.
    0:32:52 And when it comes to grit versus quit, well, here is the view of one person in the field.
    0:32:56 I think it’s very true that scientists are very unwilling to quit.
    0:33:02 Grit got us through school and it got us through undergrad and through, like, getting A’s.
    0:33:07 I think it’s, like, the only trait you need in order to get a PhD.
    0:33:11 And again, it’s not about how smart you are or, like, how creative you are or anything.
    0:33:15 You can get a PhD if you’re just willing to grit it out, essentially.
    0:33:17 That is Melanie Steffen.
    0:33:20 As you can probably hear from my accent, I was born in Austria.
    0:33:27 And then I studied biology and math at university and decided to be a scientist.
    0:33:36 I went to England to do a PhD and then traveled to different places to learn and study and ultimately work in science.
    0:33:40 Steffen lived in Scotland for seven years and recently moved to Germany.
    0:33:46 She is a professor of physiology at Medical School Berlin and she runs a neurobiology research lab.
    0:33:49 So Steffen has clearly had success.
    0:33:52 But along the way, she learned a lot about failure.
    0:33:55 I completed my PhD in 2009.
    0:33:59 I started my undergrad in 1999.
    0:34:02 So it had been already, like, 10 years worth of training.
    0:34:09 And then suddenly, after 10 years of training for that, I wasn’t sure if it was going to work out.
    0:34:16 I applied for several grants to get two or three years of postdoc funding and I was rejected from most of them.
    0:34:21 In terms of ego, I’m not going to lie, that was a bit difficult.
    0:34:30 Like, who am I really if the thing that I’ve trained for for the last 10 years and the thing that I thought I was is not actually what I’m going to do for the rest of my life?
    0:34:39 I think going into science, most people kind of think they will cure cancer or something.
    0:34:43 And then once you get into the work, you will solve problems.
    0:34:47 But it’s only like a very, very, very tiny bit of the overall problem.
    0:34:56 Like, even if you do cancer research, it’s going to be one particular mutation in one particular type of cancer in one particular cell line or something.
    0:34:59 And it’s such a small, small piece of the puzzle.
    0:35:03 Also, it turns out that grit is not actually sufficient, right?
    0:35:09 It’s necessary, but you can be the hardest worker ever and something can still go wrong.
    0:35:11 That went really dark now.
    0:35:12 Yeah.
    0:35:22 Even though Stefan did eventually get the career she hoped for, all that failure stayed with her.
    0:35:33 Years ago, she was rejected for a fellowship on the same day that the Brazilian Soccer Federation announced that they were leaving Ronaldinho, their longtime superstar, off the World Cup squad.
    0:35:39 At the time, Stefan wrote, cool, I am like Ronaldinho.
    0:35:41 Here’s how she sees it now.
    0:35:50 If you’re a young football player and something doesn’t work out, you know that you’re not the first person that that happens to, because it happened to Ronaldinho.
    0:35:53 As a scientist, it’s kind of the other way around, right?
    0:35:56 Like, failures are not discussed in public.
    0:36:02 I had been to a lot of talks and a lot of conferences and things like that.
    0:36:08 And speakers, famous, big, you know, important scientists get introduced with, like, ICV.
    0:36:12 And it’s all like, they did a PhD at this awesome place and they posted at this awesome place.
    0:36:15 And then they were hired and they got this grant and blah, blah, blah, you know.
    0:36:21 And so when you fail, you kind of feel like you’re the only person that that happens to.
    0:36:22 You feel extremely alone with it.
    0:36:29 And so this is why I thought, well, maybe we could use a little bit more public discussion of that.
    0:36:44 And my idea was that scientists who are famous and big and successful could actually publish their CV of failures in order to give younger scientists a bit more perspective.
    0:36:54 That’s right. Melanie Steffen created the idea of a CV of failures, a record of every rejected application, grant proposal, etc.
    0:37:03 So I started my CV of failures and then, I have to say, honestly, there were too many failures to keep track of after a while.
    0:37:10 She published an essay in Nature, a top journal, by the way, was called A CV of Failures.
    0:37:18 My CV, she wrote, meaning her regular CV, does not reflect the bulk of my academic efforts.
    0:37:27 It does not mention the exams I failed, my unsuccessful PhD or fellowship applications, or the papers never accepted for publication.
    0:37:33 At conferences, I talk about the one project that worked, not about the many that failed.
    0:37:38 Interestingly, this essay did not make a lot of noise.
    0:37:42 Perhaps it was because Steffen just wasn’t a big enough name.
    0:37:47 But years later, the idea got a boost from a prominent economist.
    0:37:53 Johannes Haushofer published his CV of failures and he was a Princeton professor.
    0:38:01 So now it was a big thing because someone who was clearly objectively very successful stepped forward and said,
    0:38:12 well, here are the things that I failed at, did it on social media and it became quite the, I mean, not viral in the sense that viral things get viral, but like, you know, science viral.
    0:38:21 He had said that he had a CV of failures for a few years and occasionally just sent it to people who needed it.
    0:38:25 Maybe a friend who had just experienced a rejection or a failure.
    0:38:29 And so as a way of saying, look, this happens to everyone.
    0:38:44 It’s hard to say if this idea of publicizing your own failures in academia has really caught on from the outside.
    0:38:45 I don’t see much evidence.
    0:38:54 I still see a lot of academic lectures that make no mention of mistakes or false steps or unproductive rabbit holes.
    0:38:55 Why is that?
    0:39:00 Well, consider how tenuous an academic career can be.
    0:39:07 Here’s another story from someone in academia, at least someone who planned to be in academia.
    0:39:09 My name is Mike Ridgeman.
    0:39:10 I was a teacher.
    0:39:11 I was a public school teacher.
    0:39:13 That was my career.
    0:39:16 Ridgeman taught English and he loved it.
    0:39:18 So he decided to keep climbing the ladder.
    0:39:22 Did a master’s degree at Fairfield University in Connecticut.
    0:39:28 Taught some more and then applied to and was accepted to the doctorate program at Penn State University.
    0:39:36 The goal was get that degree so I have the credential necessary to teach at a university level.
    0:39:38 That’s what I thought I was doing.
    0:39:43 Mike Ridgeman got his Ph.D. in education from Penn State in 2011.
    0:39:49 Not long after, he moved to Wisconsin where his girlfriend, soon to be his wife, was already living.
    0:39:52 I began adjuncting immediately.
    0:39:58 I think there were four local universities that I was adjuncting in.
    0:40:00 And I’m like, oh, well, OK, here we go.
    0:40:04 You know, one of these is bound to turn into something full time.
    0:40:08 An adjunct teaching job is essentially a freelance gig.
    0:40:14 No job security, no paid time for research and no guarantee of anything better in the future.
    0:40:22 To a student in a college classroom, an adjunct professor and a tenured or tenured track professor might look identical.
    0:40:26 But if you saw their pay stubs, you could easily tell them apart.
    0:40:30 Adjuncts often earn just a few thousand dollars per course.
    0:40:45 Over the past few decades, universities have continued to create a lot of Ph.D.s while eliminating many of the tenured positions those Ph.D.s might hope to fill, replacing them with adjuncts or graduate students.
    0:40:55 As recently as 1987, fewer than half of college and university teaching positions were held by adjuncts and other contingent faculty, as they’re sometimes called.
    0:40:58 Today, it’s more than two thirds.
    0:41:01 And that’s where Mike Ridgeman found himself.
    0:41:04 When you get a Ph.D. from Penn State, you feel like you’re going to go somewhere.
    0:41:07 You know, it just it never did.
    0:41:08 And then you wonder, like, is it me?
    0:41:10 Did I do something wrong?
    0:41:14 None of his adjunct jobs turned into anything more than that.
    0:41:15 He kept at it for a while.
    0:41:18 Ridgeman has grit, that’s for sure.
    0:41:21 But grit wasn’t getting him anywhere.
    0:41:29 You know, had a little come to Jesus meeting with my wife and she kind of, I don’t remember her exact words, but her message was.
    0:41:39 I know you’ve given 20 years to this and have put in a lot of time and effort to making a career for yourself in education.
    0:41:49 But this family cannot carry on not knowing how much or if you’re going to work from semester to semester.
    0:41:57 And she’s like, we need you to have, you know, for lack of a better phrase, a real job.
    0:42:03 You know, and God bless her for having the guts to say that to me.
    0:42:05 I’m sure that was not easy for her.
    0:42:20 That idea you have that, okay, I’m going to have a fulfilling career on a campus where there are, you know, creative, thoughtful people with new ideas and just this vibrancy and this enthusiasm for learning.
    0:42:23 I’m going to get to be around that my whole life.
    0:42:28 And then you got to flip the switch and find something else to do.
    0:42:34 When we first spoke with Ridgeman, he was an advocacy manager for the Trek Bicycle Corporation.
    0:42:50 When I went to go work for my current employer, I was picking orders for bicycles in the warehouse for $11.50 an hour.
    0:42:53 I’m like, what the f*** am I doing here?
    0:42:55 How did I end up here, right?
    0:42:58 I have a doctorate degree in education.
    0:43:05 And I don’t mean to say that like I, because I have friends who work at that warehouse and that’s their career and they love it.
    0:43:07 So I don’t want that to come off in a wrong way.
    0:43:12 But that was professionally, that was rock bottom right there.
    0:43:13 No doubt.
    0:43:26 I have somehow failed myself by not being able to get to whatever place it was that I had envisioned for myself.
    0:43:33 But, you know, more than that, I feel like I sold my wife a false bill of goods.
    0:43:45 One of the benefits of being a faculty member at a university is a free or reduced education tuition for dependents, you know, to help the kids.
    0:43:55 And then all of a sudden, I feel like I have fallen short of how I advertised myself to her.
    0:43:57 And I feel like I let the kids down, too.
    0:44:01 I still feel like I’m a positive influence on them in many ways.
    0:44:05 Academically, they’re both doing incredible things.
    0:44:07 One’s in high school now and one is in college.
    0:44:15 But, yeah, I just, I feel like I’ve let them down in some way, too, and that I wasn’t able to do more for them.
    0:44:21 I need to be honest with myself here, too, right?
    0:44:24 I mean, I have a wonderful home.
    0:44:25 I have a wonderful family.
    0:44:26 I have a job.
    0:44:29 I don’t have to worry about where I’m going to eat or sleep.
    0:44:37 I’m sure that I still look like a success, right?
    0:44:39 Like my life turned out great, but that’s not how it feels.
    0:44:43 As far as blame goes, I’m certainly culpable.
    0:44:54 I should have, I think, done more to learn about what I was getting into.
    0:44:59 Part of my problem was I did not ask enough questions.
    0:45:02 And I don’t think I knew the right questions to ask.
    0:45:10 But I think had I just started down that road of asking questions, I would have found the right questions.
    0:45:15 I miss teaching every day.
    0:45:18 I miss those relationships.
    0:45:25 I miss, you know, I still get emails from some of the undergraduates that I taught.
    0:45:33 That’s what I miss, you know, getting a kid to run through that brick wall for the very first time
    0:45:37 and seeing the look on their face when they’re like, oh, my God, I just did that.
    0:45:39 And you’re like, yes, man, you did.
    0:45:40 You just did that.
    0:45:42 There’s nothing that replaces that feeling.
    0:45:43 And I miss that.
    0:45:44 I miss that tremendously.
    0:45:52 I have no idea if Mike Ridgeman was a good professor.
    0:45:53 Maybe he wasn’t.
    0:45:56 But think back to the data we talked about earlier.
    0:46:02 The rising share of adjunct professors who are basically part of the gig economy
    0:46:08 and the falling share of tenured professors who get to have an actual career.
    0:46:14 I’m guessing when it comes to intellect and talent, there are a lot of people in the first
    0:46:17 group who are virtually indistinguishable from people in the second group.
    0:46:23 And I’m guessing a lot of them are as stunned as Mike Ridgeman that they devoted so much time
    0:46:30 and money and effort to a system he dearly wanted to belong to, but which in the end just
    0:46:31 spat him out.
    0:46:38 The tenured professors, meanwhile, are protected, even if they don’t perform well in the classroom
    0:46:43 or produce good research, in some cases, even if they commit academic fraud.
    0:46:50 So if you were just starting out in academia, if you were a young Mike Ridgeman who didn’t
    0:46:59 make it or a young Melanie Stephan who did, but with scars from her failures, how do you know
    0:47:01 if the answer is grit or quit?
    0:47:03 I wish I knew.
    0:47:05 I would happily tell you.
    0:47:06 But I don’t.
    0:47:09 After the break, more failure.
    0:47:11 In love.
    0:47:13 Yeah, he dumped me when I was 70.
    0:47:15 And in art.
    0:47:19 We had spent so much time worrying about what would happen if there was a hurricane.
    0:47:20 I’m Stephen Dubner.
    0:47:22 This is Freakonomics Radio.
    0:47:23 We’ll be right back.
    0:47:36 Joseph O’Connell has been a maker all his life.
    0:47:40 I had, as a child, a lot of connection to Thomas Edison.
    0:47:47 My grandfather had played with Edison’s youngest son, and he was always bringing home lab notebooks
    0:47:52 and motors and gizmos, some of which had Edison’s writings in the margins.
    0:47:55 This was in New Jersey, where O’Connell grew up.
    0:48:01 Of course, I never met Edison, but the next best thing happened when I was in my early
    0:48:05 20s, and I started my studio creative machines, just myself.
    0:48:12 And just by happenstance, the landlord, the man whose building I was renting, had been Thomas
    0:48:14 Edison’s last shop foreman.
    0:48:19 It was his job to direct the work every day and report back to Edison.
    0:48:25 To say that Thomas Edison was an inspiration to O’Connell would be an understatement.
    0:48:29 Not just how Edison succeeded, but how he talked about failure.
    0:48:33 I had heard that phrase, I have not failed 10,000 times.
    0:48:38 I have successfully found 10,000 ways not to build the light bulb.
    0:48:40 And of course, that led to the success.
    0:48:45 Today, O’Connell and his studio build public art projects across the country.
    0:48:49 Some of them are complicated pieces with big, moving parts.
    0:48:51 He has won awards.
    0:48:52 His work is in museums.
    0:48:58 But O’Connell says the projects he remembers best are the ones that don’t work out.
    0:49:01 His biggest failure was in Houston.
    0:49:05 It’s a massive piece made of aluminum and stainless steel and fabric.
    0:49:07 It’s called Wings Over Water.
    0:49:13 We won the commission in the spring of 2016.
    0:49:20 And it had to be installed in downtown Houston in time for Super Bowl 51, which was February 2017.
    0:49:27 It was going to be what’s, by some measures, the world’s largest freestanding outdoor kinetic
    0:49:30 sculpture in an active fountain.
    0:49:32 And it all had to be done in a few months.
    0:49:36 Houston is a city of immigration and migration.
    0:49:43 It’s the number one city from which people coming from South and Central America get their
    0:49:45 first foothold in the United States.
    0:49:48 They have an economy that is welcoming.
    0:49:50 They have established communities.
    0:49:54 It’s also an extremely welcoming city to bird migration.
    0:50:02 Houston and the Gulf of Mexico-Houston interface is where birds on the Central American flyway
    0:50:04 stop after they’ve flown over the Gulf.
    0:50:12 And so the concept for this art is to give tribute to when a bird or a human is in a difficult spot
    0:50:14 and doesn’t have a place to land and rest.
    0:50:16 They just have to fly days and days without rest.
    0:50:26 So the idea was this giant set of wings that has this sine wave that moves through it along two axes and the wings are
    0:50:30 continuously beating over the fountain, wings over water, if you will.
    0:50:42 In an effort to be completely metaphorically true to Houston, it is moved by a large hydraulic motor that turns a crankshaft.
    0:50:50 And the wings are supported by, I think it’s 32 push rods that look like oil derricks rising and falling.
    0:50:53 So things were installed.
    0:50:54 It ran for the Super Bowl.
    0:50:56 People love it.
    0:51:00 It’s the backdrop for countless social media photos.
    0:51:05 And in the Super Bowl, between plays, there’s some footage of it.
    0:51:08 Then three things happened.
    0:51:13 We had Hurricane Harvey, which hit Houston, but didn’t damage the sculpture.
    0:51:16 It was a pretty mild impact on the actual downtown.
    0:51:18 We had planned for hurricanes.
    0:51:26 It also went through COVID during a period of time when we know that the plaza was not policed
    0:51:30 and we’d heard that kids were kind of getting in the fountain and messing around.
    0:51:33 In any event, COVID’s over.
    0:51:37 We’re reopening to the public and the sculpture’s operating.
    0:51:43 What got us was we were not prepared for the big Texas freeze.
    0:51:48 For one to two weeks, the temperature was around 10, 20 degrees.
    0:51:51 And pipes froze and broke all over Houston.
    0:51:55 So the main helix that drives wings over water is itself a pipe.
    0:52:00 And as it dips in and out of the fountain, it accumulates water.
    0:52:02 And we had never anticipated.
    0:52:09 We had gotten environmental data and we had anticipated an ice storm coating the sculpture
    0:52:11 and we did the calculations for that.
    0:52:21 But nothing in our assumptions led us to calculate two weeks of how much water expands
    0:52:23 when it gets down well below 20 degrees.
    0:52:27 So it went through the ice storm and there was no visible damage.
    0:52:33 And then cracks started to develop in one part of the helix.
    0:52:36 And so the first thing we do is we immobilize it.
    0:52:39 We replace that part with an identical part.
    0:52:43 And then right next to it, additional cracks developed.
    0:52:46 So we stopped operating it again.
    0:52:53 And what they decided to do as of last November was to say,
    0:52:57 you know, I think we’re just going to leave the sculpture off as a static sculpture.
    0:53:01 And that’s the current position.
    0:53:05 And so we took that, well, it’s theirs, you know.
    0:53:08 We took that judgment a little harshly.
    0:53:13 It’s the feeling you get when you’ve prepared for problems A, B, C, D, E, and F,
    0:53:17 and something like G or M comes out of the blue and smacks you.
    0:53:22 We had spent so much time worrying about what would happen if there was a hurricane.
    0:53:25 You know, what if somebody got hurt building it?
    0:53:26 Nobody ever got hurt building it.
    0:53:29 And the sculpture eventually made it through Hurricane Harvey.
    0:53:35 But I think this particular incident highlights one of the problems with projects and complexity.
    0:53:42 It would probably take a million dollars to totally redo the bottom part of Wings Over Water.
    0:53:48 And I still hold out the thought that that would be a wonderful future second act for Wings Over Water,
    0:53:53 if just a relatively small amount of money by municipal standards could be raised.
    0:53:57 I will tell you one thing about Edison.
    0:53:58 He wasn’t driven by money.
    0:54:03 He was passionate about inventing the next thing.
    0:54:07 He was driven by the beauty of the things he was making.
    0:54:09 And I feel like I have that too.
    0:54:12 And that sets you up for disappointment, for failure.
    0:54:17 Because you can’t stop investing in what you’re doing.
    0:54:23 There’s one more zone of failure that we haven’t heard about today.
    0:54:25 It’s love.
    0:54:27 Nobody gets out of love alive.
    0:54:27 Nobody.
    0:54:28 We all know that.
    0:54:29 But we go on.
    0:54:33 Helen Fisher was a friend of mine, a lovely human.
    0:54:34 She died last year.
    0:54:38 She was an anthropologist who studied romantic love.
    0:54:41 I have been extremely lucky during most of my life.
    0:54:46 I’ve lived with men long-term, two men long-term, one for 15 years, another for 18 years.
    0:54:51 Oddly enough, I’ve studied marriage for 50 years, but I wasn’t interested in marrying.
    0:54:54 I finally met the man of my dreams.
    0:54:57 I’m just nuts about him.
    0:55:02 He’s a very well-known journalist, and he had interviewed me for years, and I really liked him.
    0:55:08 And we went out for about six months, and then he dumped me.
    0:55:11 Yeah, he dumped me when I was 70.
    0:55:16 I was never angry at him.
    0:55:23 The reason I wasn’t angry at him is he was a single father going through a horrible divorce.
    0:55:25 He just came to me one day, and he said,
    0:55:28 Helen, I just can’t take on anymore.
    0:55:34 I remember he did it in Grand Central Station, and I was standing there, and I said, okay.
    0:55:42 And I remember I walked home, and I just sat at the edge of my bed for six weeks playing music to kill yourself by.
    0:55:45 And crying, I mean, what else do you do?
    0:55:50 And, you know, overloading my friends with my sorrow and all that.
    0:55:52 Which, by the way, after a while isn’t a good idea.
    0:55:53 You’re just raising the ghost.
    0:55:58 But anyway, what I did, though, is I never contacted him.
    0:56:01 I never wrote him at Christmas to wish him well.
    0:56:04 I never contacted him again.
    0:56:10 I think it allowed him to realize that he was a free agent,
    0:56:18 that he could start this relationship and explore where it was going to go without having a tightrope around his neck.
    0:56:23 So he wrote to me a letter and said to me that he thought he’d made a terrible mistake.
    0:56:29 And we fell in love, and I got married to him at age 75.
    0:56:36 When he asked me to marry him, I said, I’ll marry you, but I’m not moving in.
    0:56:39 Because I have a little nice apartment in New York.
    0:56:42 He’s got a beautiful apartment in the Bronx.
    0:56:44 But, I mean, I’m there five nights a week.
    0:56:47 The other nights I like to go to the theater with my girlfriends, etc.
    0:56:57 If Helen Fisher is to be believed, the difference between success and failure is sometimes just timing.
    0:57:02 Time, after all, is the dimension of change.
    0:57:11 It isn’t hard to think of success and failure as nearly identical, as twins even, separated by nothing but a few moments.
    0:57:16 This is what Travis Thull came to believe.
    0:57:20 Thull, you will remember, is the inventor of the ramen now.
    0:57:24 The feedback we received consistently was, this is great, this is awesome, we’ll sell millions.
    0:57:28 We just need you to pony up $200,000 or $300,000 up front.
    0:57:34 After he spoke with us about his failed invention, he started thinking maybe he shouldn’t have given up.
    0:57:41 He still doesn’t have the $200,000 or $300,000, but he did think of a way to raise it.
    0:57:44 With a campaign on Kickstarter, the crowdfunding platform.
    0:57:48 So, we got back on the line with Travis Thull.
    0:57:54 Yeah, so the proposal to give this one last rodeo on Kickstarter seemed really intuitive.
    0:58:06 I hired a marketing team, I hired a graphic designer, I hired a mechanical engineer, a couple other folks that have helped put together the social media presence, build the webpage, build out some more three-dimensional renders.
    0:58:10 Of course, we’ve done the prototyping and the experimentation.
    0:58:21 So, really, I think putting ourselves in a position where if Kickstarter has the interest that we hope it will, we might be able to get a good product to some early adopters in the not-too-distant future.
    0:58:24 What do you think your chance of success is?
    0:58:28 This whole conversation started out of failing gloriously, right?
    0:58:30 There was a point 10 years ago where I thought, how on earth could this fail?
    0:58:33 This is such a simple concept with a huge audience, right?
    0:58:37 This is literally the coffee maker for ramen noodles, which everybody eats.
    0:58:39 And, of course, we were not successful the first rodeo.
    0:58:42 So, I want to temper expectations.
    0:58:44 I would be happy to be surprised.
    0:58:48 Would you put your odds at maybe 50-50 at least or no?
    0:58:49 Oh, my.
    0:58:52 Maybe there’s a 10% chance that we raised that $300,000.
    0:58:55 I think that’s probably just being an engineer.
    0:58:58 I think that’s the more statistically relevant reality.
    0:59:07 But I think, you know, maybe the hope springs eternal in all of us failed and successful entrepreneurs that, you know, we get that visibility.
    0:59:09 And there’s somebody out there and says, you know what?
    0:59:13 This has a potential George Foreman Grill style market.
    0:59:19 Why don’t we give this a go, given that the investment is relatively small, given the market size?
    0:59:24 If there was a celebrity to link to the ramen now, who would it be?
    0:59:25 Oh, man.
    0:59:27 So, I’m out of touch with pop culture like I was.
    0:59:32 Can we get the kid that played Chunk from the Goonies?
    0:59:35 I feel like that would be a great voice for my generation.
    0:59:39 Aaron Rodgers, he’s very popular, I guess, in New York, which would be a great place to go.
    0:59:41 Tom Brady, he’s still around.
    0:59:42 Presumably, we could go with him.
    0:59:48 What if you go upstream a little bit, like Barack Obama might be interested and he’s not that busy?
    0:59:53 Yeah, Barack Obama did a very good episode with Anthony Bourdain where they were eating noodles in Vietnam.
    0:59:59 Barack Obama eating ramen out of my ramen maker would be, I guess I could call it a day at that point.
    1:00:03 I think the Obama now could be a potential kitchen appliance.
    1:00:08 So, the last time we spoke, you said, here’s a quote from you, Travis.
    1:00:16 There’s nothing more that I would like to see in my lifetime than the successful launching and widespread adoption of ramen now.
    1:00:21 I was looking back over that transcript and I was thinking, like, really?
    1:00:23 There’s nothing more you’d like to see?
    1:00:29 You have a family and there’s cancer and climate change.
    1:00:35 How do all those challenges, let’s say, compare to the problem of instant ramen?
    1:00:46 Well, you know, if you can’t enjoy your ramen the way you want to, when you want to, what’s the point of it all?
    1:00:47 What else is there?
    1:00:48 Well played, sir.
    1:00:49 Well played.
    1:00:50 World peace is very important.
    1:00:55 But I want to assure that when we have that peaceful world, everybody in it can eat ramen now.
    1:01:02 I hope you enjoyed this episode and we’ve got an update for you on Travis Thull and the ramen now.
    1:01:10 His Kickstarter campaign raised only $54,000, a long way from his goal of $277,000.
    1:01:15 That might sound like another failure, but the story did not end there.
    1:01:22 After this episode aired in 2023, two listeners reached out to Thull to learn more about Ramen Now.
    1:01:27 They were both entrepreneurs who liked the idea and wanted to help him get it off the ground.
    1:01:35 And that’s how Ramen Now finally found its lead investor, Moa Haile, the CEO of a Denver contracting company.
    1:01:40 Thull says he hopes we will see the Ramen Now on store shelves by next spring.
    1:01:48 Coming up next time on the show, the fourth and final episode in our series, How to Succeed at Failing.
    1:01:49 Here’s a question.
    1:01:54 If there’s so much to learn from failure, why is no one teaching it?
    1:01:57 I’m going to do this experimental class and I’m going to call it Failure 101.
    1:02:01 And how would you feel about a museum of failure?
    1:02:05 We have Pepsi Crystal, New Coke.
    1:02:08 We have the Theranis blood testing kit.
    1:02:12 Also, you’ve heard of a post-mortem when things go wrong.
    1:02:15 How about a pre-mortem?
    1:02:17 That’s next time on the show.
    1:02:19 Until then, take care of yourself.
    1:02:21 And if you can, someone else too.
    1:02:26 Freakonomics Radio is produced by Stitcher and Renbud Radio.
    1:02:31 This episode was originally produced by Zach Lipinski and was updated with help from Dalvin Abouaji.
    1:02:35 It was mixed by Greg Rippin and Jasmine Klinger with help from Jeremy Johnston.
    1:02:46 The Freakonomics Radio Network staff also includes Alina Cullman, Augusta Chapman, Eleanor Osborne, Ellen Frankman, Elsa Hernandez, Gabriel Roth, Morgan Levy, Sarah Lilly, and Theo Jacobs.
    1:02:54 You can find our entire archive on any podcast app, also at Freakonomics.com, where we publish transcripts and show notes.
    1:02:57 Our theme song is Mr. Fortune by The Hitchhikers.
    1:03:00 Our composer is Luis Guerra.
    1:03:02 Once again, thanks for listening.
    1:03:14 The 39-cent ramen noodle brick is really a foundational component of what can be a hugely experimental meal.
    1:03:16 And I say this with all seriousness.
    1:03:20 Sorry, I’m laughing with joy, not with derision, I promise.

    Giving up can be painful. That’s why we need to talk about it. Today: stories about glitchy apps, leaky paint cans, broken sculptures — and a quest for the perfect bowl of ramen.

     

    • SOURCES:
      • John Boykin, website designer and failed paint can re-inventor.
      • Angela Duckworth, host of No Stupid Questions, co-founder of Character Lab, and professor of psychology at the University of Pennsylvania.
      • Amy Edmondson, professor of leadership management at Harvard Business School.
      • Helen Fisher, former senior research fellow at The Kinsey Institute and former chief science advisor to Match.com.
      • Eric von Hippel, professor of technological innovation at M.I.T.’s Sloan School of Management.
      • Jill Hoffman, founder and C.E.O. of Path 2 Flight.
      • Gary Klein, cognitive psychologist and pioneer in the field of naturalistic decision making.
      • Steve Levitt, host of People I (Mostly) Admire, co-author of the Freakonomics books, and professor of economics at the University of Chicago.
      • Joseph O’Connell, artist.
      • Mike Ridgeman, government affairs manager at the Wisconsin Bike Fed.
      • Melanie Stefan, professor of physiology at Medical School Berlin.
      • Travis Thul, vice president for Student Success and Engagement at Minnesota State University, Mankato.

     

     

  • Ben Nemtin: Building a Badass Bucket List for Your Life and Business | Mental Health | YAPClassic

    AI transcript
    0:00:02 Today’s episode is sponsored in part by Airbnb,
    0:00:05 Open Phone, Shopify, Mercury, Built,
    0:00:07 Indeed, and Microsoft Teams.
    0:00:09 As always, you can find all of our incredible deals
    0:00:12 in the show notes or at youngandprofiting.com slash deals.
    0:00:27 Hey, Young and Profiters, what’s on your bucket list?
    0:00:28 Climbing Mount Everest,
    0:00:30 writing a best-selling book,
    0:00:32 maybe meeting your childhood hero.
    0:00:34 Whatever it is, my guest today is here to show you
    0:00:37 that your wildest dreams are more achievable than you think.
    0:00:39 In this Yap Classic episode from 2022,
    0:00:41 I spoke with Ben Nemtton,
    0:00:43 the motivational speaker, best-selling author,
    0:00:46 and star of MTV’s hit reality documentary,
    0:00:48 The Buried Life.
    0:00:50 Ben didn’t just dream big, he made it happen.
    0:00:53 He crossed off incredible bucket list items
    0:00:55 like playing basketball with President Obama,
    0:00:58 throwing the first pitch at a major league baseball game,
    0:01:00 and even sharing a beer with Prince Harry.
    0:01:03 But what truly sets him apart is his mission
    0:01:05 to help thousands of others turn their dreams
    0:01:06 into a reality too.
    0:01:08 In this conversation, Ben shared with me
    0:01:11 how one small decision can completely change
    0:01:12 the course of your life.
    0:01:14 He also broke down the key steps
    0:01:15 to crafting your own bucket list,
    0:01:17 including what to add, what to leave out,
    0:01:18 and most importantly,
    0:01:20 how to actually make your dream goals happen.
    0:01:22 If you’re ready to stop waiting and start doing,
    0:01:24 this episode is for you,
    0:01:25 so let’s get right into it.
    0:01:31 Hey, Ben, welcome to Young and Profiting Podcast.
    0:01:32 Thank you for having me.
    0:01:33 I’m excited to be here.
    0:01:35 I can’t wait for my listeners to hear
    0:01:37 all of your bucket list advice
    0:01:39 and all of your life-changing stories,
    0:01:40 but before we get into it,
    0:01:42 I did want to touch on your upbringing
    0:01:45 and talk about mental health for a moment
    0:01:46 because you are an expert on this topic.
    0:01:48 You grew up in Canada,
    0:01:49 and I read that when you were younger,
    0:01:51 you were always traveling with your parents,
    0:01:53 so let’s talk about your upbringing
    0:01:55 and how that influenced your adventurous spirit
    0:01:56 that you have today.
    0:01:59 So my dad was actually a clown,
    0:02:01 and he was like a theatrical clown,
    0:02:02 so he played music,
    0:02:03 and he wasn’t necessarily the clown
    0:02:05 that does balloons and parties and stuff.
    0:02:06 He would do theater shows,
    0:02:08 so we would travel around
    0:02:10 to different kids’ festivals
    0:02:11 or different cities,
    0:02:13 and he would do a show,
    0:02:15 and it would either be
    0:02:17 in some sort of exotic location
    0:02:20 like in Africa or somewhere like Sweden,
    0:02:22 or it would be on a ski mountain.
    0:02:24 So we had this really interesting upbringing
    0:02:26 where we would kind of travel with him
    0:02:27 to these cool locations.
    0:02:28 He played music,
    0:02:30 so what he would also do
    0:02:31 is like when my mom and my dad met,
    0:02:32 they would travel Greece
    0:02:35 and they would play music in the tavernas
    0:02:37 for a free room upstairs.
    0:02:39 So in Greece, you have the bar
    0:02:40 and then you have a couple rooms above it.
    0:02:42 So they would play music,
    0:02:43 pass around the hat,
    0:02:44 and their payment would be
    0:02:45 free room and board.
    0:02:48 And so my parents have been to Greece
    0:02:49 15, 16 times.
    0:02:50 It’s their favorite place to go.
    0:02:51 So when I was two years old,
    0:02:52 they brought me to Greece
    0:02:53 for the first time,
    0:02:55 and they still would do that thing
    0:02:56 where they would play music
    0:02:57 in the taverna
    0:02:58 and travel around like that.
    0:03:00 And so they would just bring me with them
    0:03:02 and they would sit me on the bar
    0:03:03 as a two-year-old,
    0:03:05 and then they would leave
    0:03:06 and play music in the corner
    0:03:08 and they would just leave me on the bar
    0:03:09 and I would hang out.
    0:03:10 And then at the end of the night,
    0:03:11 they’d kind of pick me up
    0:03:12 and off we’d go
    0:03:13 and they’d put me in between them
    0:03:14 on their Vespa
    0:03:15 with a little hockey helmet
    0:03:17 and kind of travel around Greece.
    0:03:19 So I think from them,
    0:03:21 I learned that there really wasn’t
    0:03:23 any rules around how you had
    0:03:24 to live your life.
    0:03:25 I think subconsciously,
    0:03:27 we either absorb that,
    0:03:29 there’s this expected route
    0:03:30 that we have to go on
    0:03:31 and we feel like that’s
    0:03:32 what we should do.
    0:03:33 It doesn’t need to be pressure
    0:03:34 from our parents,
    0:03:34 it’s sort of pressure
    0:03:35 from society.
    0:03:37 I think at an early age,
    0:03:38 subconsciously,
    0:03:39 I learned from then,
    0:03:40 there really were no rules
    0:03:41 and you could create
    0:03:43 your own life
    0:03:44 based on what made you happy.
    0:03:45 And they never really made
    0:03:46 very much money.
    0:03:48 We didn’t have a lot of money
    0:03:48 growing up.
    0:03:51 It’s not like we were scraping by,
    0:03:52 but he was a performer
    0:03:54 and my mom was kind of
    0:03:56 an independent business coach
    0:03:56 for women
    0:03:58 and then did this and that.
    0:04:00 But their life was so rich
    0:04:01 and they still to this day
    0:04:02 live like that.
    0:04:04 And we had a Westphalia van
    0:04:05 where we travel around and camp.
    0:04:06 And to this day,
    0:04:06 they drive down to Mexico
    0:04:07 every year in the van
    0:04:09 and play music
    0:04:10 and meet people
    0:04:12 and they had this very rich life.
    0:04:12 And so it’s,
    0:04:14 yeah, that’s definitely
    0:04:14 what I learned from them
    0:04:15 growing up.
    0:04:16 That’s so cute.
    0:04:17 It’s such like a unique
    0:04:18 little story.
    0:04:20 And considering how much
    0:04:21 you travel now,
    0:04:22 now I understand
    0:04:24 kind of where you get that from
    0:04:25 because it’s a very
    0:04:26 unique upbringing
    0:04:27 that you had.
    0:04:29 So you ended up
    0:04:30 getting a scholarship
    0:04:31 from my understanding
    0:04:31 to college
    0:04:33 and you had an opportunity
    0:04:35 to play on the rugby team,
    0:04:35 which in Canada
    0:04:37 is a really big deal.
    0:04:38 But you ended up
    0:04:39 falling into depression
    0:04:41 your first year of college.
    0:04:42 So talk to us about that.
    0:04:43 From an outside perspective,
    0:04:44 seems like everything
    0:04:45 was going great.
    0:04:46 You had great parents.
    0:04:47 You guys traveled.
    0:04:48 You got a scholarship.
    0:04:50 Why did you think
    0:04:50 that you ended up
    0:04:51 falling into depression?
    0:04:52 What happened there?
    0:04:54 I put so much pressure
    0:04:54 on myself
    0:04:56 to succeed
    0:04:57 in school,
    0:04:58 in athletics.
    0:04:59 I really wanted people
    0:05:00 to like me.
    0:05:02 Like I just kind of,
    0:05:02 for whatever reason,
    0:05:03 I put,
    0:05:04 I’ve always put
    0:05:04 a lot of pressure
    0:05:05 on myself.
    0:05:05 I was on the
    0:05:07 under-19 national rugby team
    0:05:09 and we were training
    0:05:10 for the World Cup
    0:05:10 and I was worried
    0:05:11 about missing a kick
    0:05:12 because I played fly half.
    0:05:13 So that’s like
    0:05:14 a field goal kicker
    0:05:15 and you’re the quarterback
    0:05:15 kind of,
    0:05:15 so there’s a lot
    0:05:16 of pressure
    0:05:16 on that position.
    0:05:18 And so I started
    0:05:18 worrying about,
    0:05:19 oh crap,
    0:05:20 what if I miss
    0:05:20 an easy kick
    0:05:21 at the World Cup?
    0:05:22 And what if I blow
    0:05:23 this opportunity?
    0:05:24 And I had missed
    0:05:25 a kick in the end
    0:05:26 of our championship game
    0:05:27 in high school.
    0:05:28 And so I really didn’t
    0:05:29 want that to happen again.
    0:05:30 And you know,
    0:05:30 at that age,
    0:05:32 everything is so,
    0:05:33 black and white
    0:05:34 and so life or death,
    0:05:35 you know,
    0:05:35 whether you’re friends
    0:05:36 like you or you don’t,
    0:05:37 you’re living in this
    0:05:39 little bubble of high school.
    0:05:40 So you really don’t know
    0:05:41 that there’s so much
    0:05:42 more out there
    0:05:43 and that there,
    0:05:45 these things that you think
    0:05:46 are such a big deal
    0:05:46 when you’re younger
    0:05:47 in your high school years
    0:05:48 or early college years,
    0:05:49 you realize,
    0:05:49 well,
    0:05:50 I’m not even going to remember
    0:05:51 that this happened
    0:05:52 on my deathbed.
    0:05:52 Like,
    0:05:53 there’s just no way
    0:05:54 I’m going to remember
    0:05:55 that this was something
    0:05:55 that I worried about.
    0:05:57 but at that point,
    0:05:58 I was so worried
    0:06:00 about doing well
    0:06:00 on this team
    0:06:01 and so I would worry
    0:06:02 about it at night
    0:06:04 and I felt this anxiety
    0:06:04 and this anxiety
    0:06:05 caused me to have
    0:06:06 trouble sleeping
    0:06:07 and so this lack of sleep,
    0:06:08 this anxiety,
    0:06:09 this constant pressure,
    0:06:10 it all built up
    0:06:10 and I started
    0:06:12 to not be able
    0:06:13 to go to school
    0:06:14 and I started to not be able
    0:06:15 to go to rugby practice
    0:06:16 and then I couldn’t
    0:06:17 leave the house
    0:06:18 and so it just compounded.
    0:06:19 I never experienced
    0:06:20 anything like this
    0:06:21 where all of a sudden
    0:06:22 I was crippled
    0:06:23 by this anxiety
    0:06:24 and depression
    0:06:26 and I was a very happy-go-lucky guy
    0:06:27 and I was at a really,
    0:06:28 I was A-type,
    0:06:29 I had a lot of friends
    0:06:31 that were also very supportive
    0:06:31 and high energy
    0:06:33 but I really wasn’t talking
    0:06:35 about what was going on at all
    0:06:36 so I was internalizing it
    0:06:37 and I just went down
    0:06:38 and down and down
    0:06:40 and it got really,
    0:06:41 really scary
    0:06:43 and it ultimately,
    0:06:44 my friends actually
    0:06:45 kind of pulled me
    0:06:46 out of the house
    0:06:48 and convinced me
    0:06:49 and rallied me
    0:06:49 to come work with them
    0:06:50 in a new town
    0:06:51 for the summer
    0:06:52 after I had dropped
    0:06:52 out of school
    0:06:54 and I was forced
    0:06:54 to get a job,
    0:06:56 I was forced to start
    0:06:57 to kind of do things
    0:06:57 on my own,
    0:06:58 I started to build
    0:06:59 a little bit of confidence,
    0:07:00 I started talking
    0:07:00 about what I was going through,
    0:07:02 I started to find
    0:07:03 different types of people
    0:07:05 that were inspiring,
    0:07:05 right?
    0:07:06 Like as I said,
    0:07:07 when you’re in high school
    0:07:08 or even college,
    0:07:10 you have this Petri dish
    0:07:10 of friends
    0:07:12 but you don’t realize
    0:07:13 that if they’re not
    0:07:13 your people,
    0:07:14 there are your people
    0:07:15 out there,
    0:07:16 it just takes time
    0:07:17 to find it
    0:07:19 and so that was something
    0:07:20 that took a bit of time
    0:07:21 for me to realize
    0:07:22 and I started finding
    0:07:23 these people
    0:07:24 that I realized
    0:07:25 gave me energy,
    0:07:26 these new groups
    0:07:26 of friends,
    0:07:27 they inspired me
    0:07:28 and they were doing
    0:07:29 all these cool things,
    0:07:29 they had already traveled,
    0:07:30 they had started businesses
    0:07:33 and so I thought okay,
    0:07:33 I’m going to try
    0:07:34 and only surround myself
    0:07:34 with people
    0:07:35 that inspire me
    0:07:37 almost by necessity
    0:07:37 because I needed
    0:07:38 that energy
    0:07:40 and that single decision
    0:07:41 completely changed my life
    0:07:42 and it would lead me
    0:07:43 down this path
    0:07:44 that would ultimately
    0:07:45 bring me here,
    0:07:46 speaking to you,
    0:07:47 I mean I wouldn’t
    0:07:48 be doing the things
    0:07:49 I am doing now
    0:07:50 if I hadn’t consciously
    0:07:51 decided to try
    0:07:51 and only surround myself
    0:07:52 with people
    0:07:53 that inspire me.
    0:07:54 Yeah, I think
    0:07:55 it’s pretty crazy
    0:07:57 how one decision
    0:07:58 can change the trajectory
    0:07:59 of your life,
    0:08:00 I mean you’ve been
    0:08:00 on this mission
    0:08:01 for what it seems
    0:08:03 to be like 15 years now.
    0:08:04 Yeah and I think
    0:08:04 that that’s a really
    0:08:05 empowering idea
    0:08:06 because it means
    0:08:07 that you can change
    0:08:08 your life at any time
    0:08:09 and I think we all
    0:08:09 can think back
    0:08:10 to moments
    0:08:12 where there was
    0:08:13 this pivot
    0:08:14 and it could be
    0:08:15 something very small
    0:08:15 like something
    0:08:16 a teacher said to us
    0:08:17 or the way a teacher
    0:08:18 showed up to us
    0:08:19 before us in high school
    0:08:20 or some way
    0:08:22 a friend supported us
    0:08:23 or just happenstance
    0:08:24 when you ran
    0:08:25 into someone
    0:08:25 and then that led
    0:08:26 to your job
    0:08:28 or there’s any number
    0:08:28 of things
    0:08:29 but these little moments
    0:08:31 and I think
    0:08:32 it’s a combination
    0:08:34 of you have
    0:08:34 to be aware
    0:08:35 and it kind of
    0:08:36 jump on those moments
    0:08:37 sometimes
    0:08:38 and it takes
    0:08:38 a little bit
    0:08:39 of awareness
    0:08:40 and it takes
    0:08:40 a little bit
    0:08:42 of this being proactive
    0:08:44 and you start
    0:08:44 to go down
    0:08:45 this path
    0:08:46 that you don’t know
    0:08:47 will ultimately
    0:08:48 shift your whole life
    0:08:49 so if you think
    0:08:49 about it
    0:08:50 if you anyway
    0:08:51 as a golfer
    0:08:52 you hit a golf ball
    0:08:54 one or two degrees
    0:08:54 off
    0:08:55 it doesn’t seem
    0:08:55 like much
    0:08:57 but by the time
    0:08:58 that it lands
    0:09:00 could be 10, 20, 30, 40, 50
    0:09:02 feet off center
    0:09:03 and so this little
    0:09:04 change
    0:09:05 can be a big change
    0:09:06 over time
    0:09:07 and that’s how I look
    0:09:08 at these small
    0:09:09 little shifts
    0:09:09 that you make
    0:09:11 that you don’t see
    0:09:11 them in the moment
    0:09:12 but they can actually
    0:09:14 create this huge impact
    0:09:14 and I think it’s
    0:09:16 an empowering idea
    0:09:16 because it means
    0:09:17 that you can also
    0:09:18 make a huge impact
    0:09:19 in someone else’s life
    0:09:20 so just by
    0:09:21 being there
    0:09:21 for someone
    0:09:22 in a moment
    0:09:22 when they need it
    0:09:26 or by small gesture
    0:09:26 of kindness
    0:09:27 or helping hand
    0:09:29 or even a compliment
    0:09:30 to a stranger
    0:09:30 all these things
    0:09:31 create ripple effects
    0:09:33 that are hard to measure
    0:09:34 but it’s very real
    0:09:35 so it goes both ways
    0:09:36 like everyone has
    0:09:37 the power
    0:09:38 to create this
    0:09:40 immense change
    0:09:41 through the ripple effect
    0:09:42 through your daily
    0:09:44 inner micro interactions
    0:09:45 but then it also means
    0:09:46 that you have the ability
    0:09:48 to change your life
    0:09:48 in any moment
    0:09:49 because really
    0:09:50 a small change
    0:09:52 can lead to a huge change
    0:09:53 and so I think
    0:09:54 we get overwhelmed
    0:09:55 sometimes by thinking
    0:09:56 about oh I have
    0:09:57 to make this huge
    0:09:59 massive shift
    0:10:01 to change my life
    0:10:02 and I don’t think
    0:10:02 that’s true
    0:10:03 I think that you
    0:10:04 can change your life
    0:10:05 just by doing
    0:10:06 a very small thing
    0:10:07 that over time
    0:10:08 will compound
    0:10:10 and you’ll ultimately
    0:10:11 make a huge shift
    0:10:12 yeah
    0:10:13 I think that’s
    0:10:14 super powerful
    0:10:15 so something Ben
    0:10:16 I was curious about
    0:10:17 was if you still
    0:10:18 get depressed today
    0:10:19 because you seem
    0:10:20 so energetic
    0:10:22 you always have a smile on
    0:10:23 and you don’t seem
    0:10:25 like the type of person
    0:10:26 that gets depressed
    0:10:28 so I’m curious to know
    0:10:29 if you still suffer
    0:10:29 from depression
    0:10:31 and what you do
    0:10:32 to manage your highs
    0:10:33 and the lows
    0:10:34 yeah well I’m happy
    0:10:34 you said that
    0:10:35 because I still do
    0:10:36 get depressed
    0:10:37 and I think that
    0:10:38 that is something
    0:10:39 that is like
    0:10:40 really just
    0:10:41 a great thing
    0:10:41 to talk about
    0:10:43 that the people
    0:10:43 that you don’t think
    0:10:45 struggle
    0:10:45 struggle
    0:10:45 you know
    0:10:46 everybody struggles
    0:10:47 every human
    0:10:48 will go through
    0:10:50 some mental health
    0:10:52 crisis in their life
    0:10:52 and that’s just
    0:10:53 through the research
    0:10:53 right it doesn’t need
    0:10:54 to be from
    0:10:55 a mental health
    0:10:55 illness
    0:10:56 a mental illness
    0:10:56 it can be from
    0:10:57 a divorce
    0:10:58 stress from losing
    0:10:59 a job
    0:11:00 bereavement
    0:11:00 from losing
    0:11:01 someone that you love
    0:11:03 you will go through
    0:11:04 the crapper
    0:11:04 like it’s going
    0:11:05 to happen
    0:11:06 and so
    0:11:06 I think that
    0:11:07 that’s almost
    0:11:08 an empowering idea
    0:11:09 because it means
    0:11:10 that no one
    0:11:10 is alone
    0:11:11 in their struggle
    0:11:12 if someone
    0:11:12 is not struggling
    0:11:13 they’ve been there
    0:11:14 before they will
    0:11:14 go through it
    0:11:15 I really believe
    0:11:17 when you speak
    0:11:18 things they lose
    0:11:18 their power
    0:11:19 they’re much scarier
    0:11:20 when they’re in your head
    0:11:21 and so that’s what I found
    0:11:22 is by talking about it
    0:11:23 I’m able to also
    0:11:24 process it
    0:11:25 like I can talk about
    0:11:26 I can break it down
    0:11:27 when I’m talking
    0:11:28 about it in therapy
    0:11:28 or talking about it
    0:11:29 with friends
    0:11:30 so it’s so important
    0:11:30 to talk about
    0:11:31 so I would say
    0:11:32 if you are struggling
    0:11:32 right now
    0:11:33 if you take anything
    0:11:34 away from this podcast
    0:11:36 it’s find someone
    0:11:37 that you trust
    0:11:38 to talk about
    0:11:38 what is going on
    0:11:40 ideally it’s a professional
    0:11:40 and we can talk
    0:11:41 about therapy
    0:11:41 and we talk
    0:11:43 about the challenges
    0:11:44 with finding a good therapist
    0:11:45 and the stigma
    0:11:46 around therapy
    0:11:46 because all that
    0:11:47 is there
    0:11:48 but just outside
    0:11:49 of that
    0:11:50 if you can find
    0:11:50 someone to talk to
    0:11:50 I think it’s
    0:11:51 the most important thing
    0:11:52 yeah
    0:11:53 I have a therapist
    0:11:55 I hope that stigma
    0:11:56 is gone by now
    0:11:56 Ben
    0:11:57 because I feel like
    0:11:58 so many people
    0:11:59 have therapists
    0:12:00 and therapy
    0:12:01 is really important
    0:12:01 it’s important
    0:12:02 to talk out
    0:12:02 your feelings
    0:12:03 alright
    0:12:03 so let’s take it
    0:12:04 back to the summer
    0:12:05 of 2006
    0:12:06 you were 19 years old
    0:12:08 and you had the idea
    0:12:09 to gather up your friends
    0:12:10 to make a movie
    0:12:11 called The Buried Life
    0:12:12 so talk to us about
    0:12:13 how you got that idea
    0:12:14 and what was the premise
    0:12:15 of this movie
    0:12:16 yeah
    0:12:17 so I came back
    0:12:18 from that summer away
    0:12:18 you know
    0:12:19 I was starting to feel
    0:12:20 back to myself
    0:12:20 you know
    0:12:21 lifting out of this depression
    0:12:22 I was like
    0:12:22 okay
    0:12:23 I met these cool kids
    0:12:24 in this new town
    0:12:25 I want to continue
    0:12:26 to surround myself
    0:12:28 with more people like that
    0:12:29 so there’s one kid
    0:12:29 that came to mind
    0:12:30 and he was a filmmaker
    0:12:31 from my neighborhood
    0:12:32 and his name
    0:12:33 was Johnny
    0:12:34 and I secretly
    0:12:35 had always wanted
    0:12:36 to make a movie
    0:12:36 so I called up Johnny
    0:12:37 and I was like
    0:12:38 let’s make a movie
    0:12:38 if you
    0:12:39 you know
    0:12:40 I didn’t know him too well
    0:12:40 I was sort of going out
    0:12:41 on a limb
    0:12:42 reaching out to him
    0:12:43 and we gathered
    0:12:44 two other friends
    0:12:45 one of them was
    0:12:46 Johnny’s older brother
    0:12:46 Duncan
    0:12:47 another friend Dave
    0:12:49 and we started talking
    0:12:50 about making this documentary
    0:12:50 we didn’t know
    0:12:51 what it was going to be about
    0:12:51 though at this point
    0:12:53 and then serendipitously
    0:12:54 Johnny gets assigned
    0:12:56 a poem in English class
    0:12:58 at McGill University
    0:12:58 in his first year English class
    0:13:00 the poem is called
    0:13:01 The Buried Life
    0:13:02 so it’s an old poem
    0:13:04 written in 1852
    0:13:05 over 150 years ago
    0:13:07 and this poem
    0:13:07 strikes a chord
    0:13:08 in Johnny
    0:13:09 and he sends it back to us
    0:13:10 he says guys
    0:13:11 this poet
    0:13:11 is talking about
    0:13:12 the same thing
    0:13:13 we’re talking about
    0:13:13 right now
    0:13:14 which basically
    0:13:15 was this idea
    0:13:16 that we felt
    0:13:17 like we had all these dreams
    0:13:18 but we never even
    0:13:19 tried to go after them
    0:13:21 because the day-to-day
    0:13:21 buries them
    0:13:22 like we knew
    0:13:23 we had things
    0:13:24 that we want to do
    0:13:24 but why hadn’t
    0:13:25 we ever done them
    0:13:26 it’s because life
    0:13:26 got in the way
    0:13:28 and we have these moments
    0:13:28 when we’re inspired
    0:13:29 but then
    0:13:30 we get less inspired
    0:13:32 because the day-to-day
    0:13:33 pushes them
    0:13:33 so we thought
    0:13:34 okay
    0:13:34 we’re not the first people
    0:13:35 to feel like this
    0:13:36 if this guy wrote this poem
    0:13:37 in 1852
    0:13:38 let’s take this name
    0:13:39 let’s call our film
    0:13:39 The Buried Life
    0:13:41 and our next task
    0:13:42 was to uncover
    0:13:43 these buried dreams
    0:13:44 and the way we did that
    0:13:45 was through this question
    0:13:46 what do you want to do
    0:13:46 before you die
    0:13:47 because for us
    0:13:48 thinking about death
    0:13:49 actually made us
    0:13:50 think about life
    0:13:51 and I’m a huge fan
    0:13:52 of thinking about death
    0:13:54 I think the more
    0:13:55 we can think about death
    0:13:56 the better
    0:13:57 and we can talk about that
    0:13:58 but just
    0:13:59 we stumbled into this
    0:14:00 this was by accident
    0:14:02 but we asked ourselves
    0:14:03 this question
    0:14:04 okay we realized
    0:14:05 okay we’re going to die
    0:14:05 one day
    0:14:06 so if we’re going to die
    0:14:07 which is probably
    0:14:07 the only thing
    0:14:08 we can count on
    0:14:09 in life
    0:14:10 what do we want to do
    0:14:10 with the time left
    0:14:12 and that’s where
    0:14:13 the bucket list
    0:14:13 came from
    0:14:14 it was our answers
    0:14:15 to the question
    0:14:15 what do you want to do
    0:14:16 before you die
    0:14:17 and we pretended
    0:14:17 we had all the money
    0:14:18 in the world
    0:14:19 we pretended that
    0:14:20 we had the ability
    0:14:21 to do anything
    0:14:22 so our list was
    0:14:23 ambitious
    0:14:24 it was like
    0:14:25 make a TV show
    0:14:26 play basketball
    0:14:26 with Obama
    0:14:27 write a number one
    0:14:28 New York Times bestseller
    0:14:29 sit with Oprah
    0:14:30 have a beer with Prince Harry
    0:14:31 pay off our parents
    0:14:31 mortgage
    0:14:32 go to space
    0:14:33 streak a field
    0:14:34 and get away
    0:14:35 ask out the girl
    0:14:36 your dreams
    0:14:36 you know
    0:14:37 it was a
    0:14:39 very audacious list
    0:14:39 and then we thought
    0:14:40 every time we cross
    0:14:41 something off our list
    0:14:42 let’s help someone else
    0:14:43 do something on their list
    0:14:44 and so
    0:14:45 that was the mission
    0:14:46 we board an RV
    0:14:48 we bought a secondhand camera
    0:14:49 and we planned a two-week road trip
    0:14:51 in the summer of 2006
    0:14:52 in Victoria BC
    0:14:53 where we grew up in Canada
    0:14:54 and we hit the road
    0:14:56 and as soon as we hit the road
    0:14:57 unexpectedly
    0:14:59 people heard about
    0:14:59 our road trip
    0:15:01 and then they started to email us
    0:15:02 and they looked at our list
    0:15:02 and they said
    0:15:04 hey I can help you cross off
    0:15:04 ride a boat
    0:15:06 I can help you cross off
    0:15:07 get up in a hot air balloon
    0:15:08 I can help you cross off
    0:15:08 make a toast
    0:15:09 at a stranger’s wedding
    0:15:11 and then they would send us
    0:15:12 their dreams
    0:15:13 asking for our help
    0:15:14 and so
    0:15:16 we struck this nerve
    0:15:17 and we just
    0:15:17 thought
    0:15:19 let’s keep doing this
    0:15:20 and so this two-week road trip
    0:15:21 ended up lasting
    0:15:22 over 10 years
    0:15:23 and then the list items
    0:15:24 that we had written down
    0:15:25 in the beginning
    0:15:25 that we were convinced
    0:15:27 were completely unattainable
    0:15:28 over time
    0:15:28 they ended up
    0:15:29 falling off the list
    0:15:30 and so
    0:15:31 we also realized
    0:15:32 that helping other people
    0:15:33 achieve their dreams
    0:15:34 meant even more
    0:15:35 than doing the big things
    0:15:35 on our list
    0:15:36 and
    0:15:38 then along the way
    0:15:39 like built this passion
    0:15:40 for like figuring out
    0:15:42 why do some people
    0:15:44 achieve their goals
    0:15:45 and go after them
    0:15:46 but most people don’t
    0:15:47 like
    0:15:48 why are 76%
    0:15:49 of the people
    0:15:50 on the planet
    0:15:51 reaching their deathbed
    0:15:52 and regretting the things
    0:15:53 they didn’t do
    0:15:54 not the things they did
    0:15:55 and so
    0:15:57 that’s why I started to speak
    0:15:57 because I was like
    0:15:58 okay we need to get
    0:15:59 more people
    0:16:00 in that minority
    0:16:01 of the population
    0:16:02 that actually
    0:16:03 go after the things
    0:16:04 and be true to yourself
    0:16:06 and really a bucket list
    0:16:06 is just a reflection
    0:16:07 of your true self
    0:16:08 that’s the way I look at it
    0:16:09 it’s just a list
    0:16:10 of all the things
    0:16:10 that are going to bring you
    0:16:11 joy and happiness
    0:16:13 so it’s not just skydive
    0:16:14 and go to Europe
    0:16:16 that’s one of 10 categories
    0:16:16 of your life
    0:16:18 so you want to think about
    0:16:19 your adventure travel goals
    0:16:20 but you also want to think
    0:16:21 about your mental health goals
    0:16:22 your physical health goals
    0:16:23 you want to think about
    0:16:25 your how do you want to give back
    0:16:26 your relationship goals
    0:16:27 intellectual
    0:16:28 what do you want to learn
    0:16:29 financial
    0:16:29 professional
    0:16:31 and so that’s what a full
    0:16:32 bucket list is
    0:16:33 but
    0:16:34 when we were on that road trip
    0:16:34 we had
    0:16:36 no idea of any of that
    0:16:37 we were just going out
    0:16:39 to tackle our dreams
    0:16:39 and help other people
    0:16:41 and it sparked this
    0:16:43 lifelong learning journey
    0:16:44 yeah
    0:16:45 it’s so beautiful
    0:16:46 and
    0:16:47 one thing that I really
    0:16:48 connected with
    0:16:49 with your story
    0:16:49 was this idea
    0:16:50 that people went out
    0:16:51 of their way
    0:16:52 to help you
    0:16:52 and that’s because
    0:16:53 you guys had really
    0:16:54 good intentions
    0:16:55 and you were just
    0:16:56 trying to be of service
    0:16:57 to the world
    0:16:57 you’re trying to make
    0:16:58 the world a better place
    0:16:59 and I can relate
    0:17:00 because when I started
    0:17:01 Young and Profiting Podcast
    0:17:02 I had no intentions
    0:17:03 to make money
    0:17:04 all I was trying to do
    0:17:05 is just help people
    0:17:06 listen, learn, and profit
    0:17:07 and by
    0:17:09 month two
    0:17:10 I had 10 volunteers
    0:17:11 who were just working
    0:17:12 for me for free
    0:17:12 in a Slack channel
    0:17:14 helping with the movement
    0:17:15 and it’s just funny
    0:17:16 how when you want
    0:17:17 to do good
    0:17:17 for the world
    0:17:18 you just become magnetic
    0:17:20 and people want to help
    0:17:20 because there are
    0:17:21 good people out there
    0:17:22 so I’d love to hear
    0:17:23 your thoughts on that
    0:17:25 the only way
    0:17:25 that we cross things
    0:17:26 off our list
    0:17:26 is through the help
    0:17:27 of other people
    0:17:27 I just want to be
    0:17:28 very clear on that
    0:17:28 you know
    0:17:30 we had no business
    0:17:31 or no ability
    0:17:32 to achieve
    0:17:33 any of the things
    0:17:34 that we have achieved
    0:17:35 but people
    0:17:36 always stepped up
    0:17:37 to help us
    0:17:38 in unexpected ways
    0:17:40 because we shared
    0:17:41 our goals
    0:17:42 and I think that
    0:17:43 you had the idea
    0:17:43 for this podcast
    0:17:45 99% of people
    0:17:46 will have the idea
    0:17:47 they’ll want to do it
    0:17:48 but they won’t take
    0:17:48 that first step
    0:17:49 because of fear
    0:17:50 right?
    0:17:51 They’re afraid of failure
    0:17:52 they’re afraid
    0:17:53 of what other people think
    0:17:54 and that’s ultimately
    0:17:55 what stops people
    0:17:56 and that’s through research
    0:17:57 and we can talk about
    0:17:59 like where that comes from
    0:18:00 but that’s the number one
    0:18:01 barrier
    0:18:02 when it comes to
    0:18:03 stopping people
    0:18:04 from achieving
    0:18:05 their personal goals
    0:18:07 but when you don’t
    0:18:08 put it out there
    0:18:09 no one can help you
    0:18:10 you’re on your own
    0:18:12 and if you think about it
    0:18:13 when you hit a challenge
    0:18:14 at work
    0:18:14 typically
    0:18:15 what do you do?
    0:18:16 You go to your leader
    0:18:17 you ask for help
    0:18:17 go to a mentor
    0:18:18 hey have you ever
    0:18:19 been through this
    0:18:19 I don’t know what to do
    0:18:21 you ask a friend
    0:18:23 but with these personal goals
    0:18:24 we don’t ask for help
    0:18:25 because of the fear
    0:18:27 we’re afraid of failure
    0:18:27 or afraid of what
    0:18:28 other people think
    0:18:29 and then we just have
    0:18:31 a lower chances of succeeding
    0:18:32 because we’re trying to do it
    0:18:34 in our head on our own
    0:18:35 so I always say
    0:18:36 when you give someone
    0:18:37 a chance to be a hero
    0:18:38 they usually take it
    0:18:40 and so you experienced this
    0:18:41 when you started to put this
    0:18:42 they said you took the leap
    0:18:44 you moved through
    0:18:45 that that discomfort
    0:18:46 of like oh shit
    0:18:47 like what are people
    0:18:48 is this going to be good?
    0:18:49 What if it’s bad
    0:18:50 and it fails?
    0:18:53 And then you started to see
    0:18:54 that people were gravitating
    0:18:55 towards it
    0:18:56 because you were doing it
    0:18:58 from your true
    0:18:59 it came out of
    0:19:02 what you truly wanted to do
    0:19:03 this is your
    0:19:04 a reflection of your true self
    0:19:05 and I think
    0:19:07 that at the end of the day
    0:19:09 that is the big goal
    0:19:10 is to be true to yourself
    0:19:11 in a world that is so hard
    0:19:12 to stay true to yourself
    0:19:13 because everything pulls you away
    0:19:14 from that
    0:19:15 social media pulls you away
    0:19:16 from that
    0:19:17 you know being disconnected
    0:19:18 pulls you away from that
    0:19:19 the fear pulls you away
    0:19:20 from that
    0:19:22 but when you are true to yourself
    0:19:22 you’re
    0:19:23 I think you’re unstoppable
    0:19:25 you are the only person
    0:19:25 that can be you
    0:19:27 and we spend most of our life
    0:19:28 trying to be other people
    0:19:30 and anything you could do
    0:19:31 to remind yourself
    0:19:32 of who you are
    0:19:33 and that’s why I think
    0:19:35 a list is a great device
    0:19:35 to remind you
    0:19:37 friends that keep you accountable
    0:19:38 to these things
    0:19:39 are great reminders
    0:19:41 what you saw is that
    0:19:42 when you were true to yourself
    0:19:43 and then you started
    0:19:43 to do this thing
    0:19:44 it was like this
    0:19:45 gravitational pull
    0:19:46 yeah
    0:19:47 and then you start to see
    0:19:49 this thing happening
    0:19:51 and then you follow
    0:19:51 that momentum
    0:19:53 and I think that sometimes
    0:19:54 we feel like
    0:19:55 we have this plan
    0:19:56 we gotta stick to it
    0:19:57 and I’ve done that a lot
    0:19:58 but I’ve realized that
    0:19:59 you need to follow the energy
    0:20:00 and you need to follow
    0:20:01 what’s easy
    0:20:02 and what was easy
    0:20:03 for you
    0:20:04 not that it is easy
    0:20:05 as in it didn’t take
    0:20:06 a lot of work
    0:20:07 easy as in you saw
    0:20:09 there was momentum
    0:20:10 and that’s what you followed
    0:20:11 and so for me
    0:20:12 that’s been speaking
    0:20:13 I didn’t mean to be a speaker
    0:20:15 but I did a TEDx talk
    0:20:15 and then some people
    0:20:16 asked me to speak
    0:20:18 and I love doing it
    0:20:19 and I feel like
    0:20:20 it’s easy for me to do
    0:20:21 and I work really hard
    0:20:23 but I see that it’s working
    0:20:24 and so I thought
    0:20:25 okay I’m gonna leave the
    0:20:26 I started a production company
    0:20:27 with the three buddies
    0:20:28 that we started
    0:20:28 the buried life with
    0:20:29 after the show
    0:20:31 and I left that production company
    0:20:32 which is very hard
    0:20:33 to do speaking
    0:20:34 because I could see
    0:20:34 that it was
    0:20:36 that was more true to me
    0:20:36 yeah
    0:20:38 following the flow
    0:20:40 let’s hold that thought
    0:20:41 and take a quick break
    0:20:42 with our sponsors
    0:20:45 this episode of
    0:20:46 Young and Profiting Podcast
    0:20:47 is brought to you by Mercury
    0:20:49 the modern business banking experience
    0:20:50 that brands like mine
    0:20:52 use to manage their finances
    0:20:54 I’ve got a confession to make
    0:20:56 I used to dread logging
    0:20:58 into my old business bank account
    0:20:59 the interface looked like
    0:21:00 it hadn’t been updated
    0:21:02 since 2003
    0:21:04 I tried to transfer funds
    0:21:05 and somehow ended up
    0:21:06 needing to call customer support
    0:21:08 just to move money
    0:21:09 between my accounts
    0:21:10 that’s not ideal
    0:21:10 when you’re running
    0:21:12 a fast-paced business
    0:21:13 and that’s why
    0:21:15 I made the entire company
    0:21:16 switch to Mercury
    0:21:16 that’s right
    0:21:17 all of our accounts
    0:21:18 credit cards
    0:21:20 it’s all on Mercury now
    0:21:21 it’s our go-to banking product
    0:21:23 and it’s also the go-to banking product
    0:21:25 for over 200,000 startups
    0:21:26 small businesses
    0:21:28 and e-commerce brands
    0:21:28 it’s designed
    0:21:30 with a sleek interface
    0:21:31 and transparent pricing
    0:21:32 there’s no hidden fees
    0:21:33 so it makes it simple
    0:21:35 to manage your banking
    0:21:35 capital
    0:21:36 and credit
    0:21:37 all in one place
    0:21:38 with Mercury
    0:21:39 you can accept payments
    0:21:40 send invoices
    0:21:41 and pay vendors
    0:21:43 plus enjoy free
    0:21:44 domestic and international
    0:21:45 USD wire transfers
    0:21:47 you can also get
    0:21:47 instant access
    0:21:48 to virtual cards
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    0:21:55 on every single purchase
    0:21:57 Mercury streamlines
    0:21:58 your banking and finances
    0:21:59 in one place
    0:22:00 so you can focus on
    0:22:02 growing your online business
    0:22:03 deposit $5,000
    0:22:05 or spend $5,000
    0:22:07 using your Mercury credit card
    0:22:08 within the first 90 days
    0:22:10 to earn $250
    0:22:11 or do both
    0:22:12 for $500
    0:22:13 in total rewards
    0:22:14 learn more
    0:22:15 at mercury.com
    0:22:16 slash profiting
    0:22:18 that’s mercury.com
    0:22:19 slash profiting
    0:22:21 Mercury is a financial
    0:22:22 technology company
    0:22:23 not an FDIC
    0:22:23 insured bank
    0:22:25 banking services
    0:22:26 provided by Choice
    0:22:26 Financial Group
    0:22:27 Column NA
    0:22:28 and Evolve Bank
    0:22:28 and Trust
    0:22:29 members FDIC
    0:22:31 working capital loans
    0:22:32 provided by Mercury
    0:22:33 Lending LLC
    0:22:34 this episode of
    0:22:35 Young and Profiting
    0:22:36 is brought to you
    0:22:36 by Mercury
    0:22:37 the modern business
    0:22:38 banking experience
    0:22:39 that brands like mine
    0:22:40 used to manage
    0:22:41 their finances
    0:22:42 I remember when I used
    0:22:43 to sit down to review
    0:22:45 our company’s monthly budget
    0:22:46 spreadsheets open
    0:22:47 coffee in hand
    0:22:49 and wasting 45 minutes
    0:22:50 just trying to find
    0:22:51 clear up-to-date numbers
    0:22:52 from our bank accounts
    0:22:53 I couldn’t get a clear
    0:22:54 picture of our cash flow
    0:22:55 without toggling
    0:22:56 between tabs
    0:22:57 and downloading
    0:22:58 clunky PDFs
    0:23:00 and that’s when I realized
    0:23:01 we needed something smarter
    0:23:02 that’s why we made
    0:23:03 the switch to Mercury
    0:23:05 Mercury is the go-to
    0:23:06 banking product
    0:23:08 for over 200,000 startups
    0:23:09 small businesses
    0:23:10 and e-commerce brands
    0:23:11 it’s designed
    0:23:12 with a sleek interface
    0:23:14 and transparent pricing
    0:23:15 no hidden fees
    0:23:16 making it simple
    0:23:17 to manage your banking
    0:23:18 capital and credit
    0:23:20 all in one place
    0:23:21 with Mercury
    0:23:22 you can accept payments
    0:23:23 send invoices
    0:23:24 and pay vendors
    0:23:25 plus enjoy free
    0:23:26 domestic and international
    0:23:28 USD wire transfers
    0:23:29 you also get instant
    0:23:30 access to virtual
    0:23:31 credit cards
    0:23:32 that you can track
    0:23:32 and lock
    0:23:34 to specific merchants
    0:23:34 earning you
    0:23:36 1.5% cash back
    0:23:38 on every purchase
    0:23:39 Mercury streamlines
    0:23:40 your banking
    0:23:40 and finances
    0:23:41 in one place
    0:23:42 so you can focus
    0:23:43 on growing
    0:23:44 your online business
    0:23:45 Mercury is a
    0:23:46 technology company
    0:23:46 not a bank
    0:23:47 check show notes
    0:23:48 for details
    0:23:50 deposit $5,000
    0:23:51 or spend $5,000
    0:23:52 using your Mercury
    0:23:53 credit card
    0:23:54 within your first
    0:23:54 90 days
    0:23:56 to earn $250
    0:23:57 or do both
    0:23:58 for $500
    0:23:59 in total rewards
    0:24:00 learn more
    0:24:02 at mercury.com
    0:24:02 slash profiting
    0:24:03 Mercury is a
    0:24:04 financial technology
    0:24:05 company
    0:24:06 not an FDIC
    0:24:06 insured bank
    0:24:07 banking services
    0:24:08 provided by
    0:24:09 Choice Financial Group
    0:24:10 column NA
    0:24:10 and Evolve Bank
    0:24:11 and Trust
    0:24:12 members FDIC
    0:24:13 the IO card
    0:24:13 is issued
    0:24:14 by Patriot Bank
    0:24:15 member FDIC
    0:24:16 pursuant to a
    0:24:17 license from
    0:24:18 MasterCard
    0:24:19 working capital
    0:24:19 loans provided
    0:24:20 by Mercury
    0:24:20 Lending
    0:24:21 LLC
    0:24:22 NMLS
    0:24:22 ID
    0:24:23 260
    0:24:25 6284
    0:24:26 yeah fam
    0:24:26 I want the
    0:24:27 attention of all
    0:24:28 you renters out
    0:24:28 there and I know
    0:24:29 there’s a lot of
    0:24:29 us
    0:24:31 there is a
    0:24:32 platform called
    0:24:33 built where you
    0:24:33 can pay your rent
    0:24:34 through this platform
    0:24:35 I’ve been using it
    0:24:36 for over a year
    0:24:37 and you can earn
    0:24:37 your favorite
    0:24:38 airline miles
    0:24:39 and hotel points
    0:24:40 just by paying
    0:24:41 your rent on time
    0:24:41 I of course
    0:24:42 always pay my
    0:24:43 rent on time
    0:24:44 and as a result
    0:24:45 I accumulated
    0:24:45 a lot of points
    0:24:46 so much so
    0:24:46 that I’m going
    0:24:47 on a trip
    0:24:48 to Tulum
    0:24:49 for my birthday
    0:24:49 with my friends
    0:24:50 and I was able
    0:24:50 to pay for my
    0:24:51 hotel and my
    0:24:52 airline flight
    0:24:52 by using
    0:24:53 built
    0:24:54 sounds too good
    0:24:54 to be true
    0:24:55 let me explain
    0:24:56 there’s no cost
    0:24:57 to join
    0:24:57 and just by
    0:24:58 paying your rent
    0:24:59 you’ll unlock
    0:24:59 flexible points
    0:25:00 that can be
    0:25:00 transferred to
    0:25:01 your favorite
    0:25:01 hotels or
    0:25:02 airlines
    0:25:02 it can even
    0:25:03 be transferred
    0:25:03 to a future
    0:25:04 rent payment
    0:25:05 your next
    0:25:05 lift ride
    0:25:06 and so much
    0:25:06 more
    0:25:07 when you pay
    0:25:07 your rent
    0:25:08 through built
    0:25:08 you unlock
    0:25:09 two powerful
    0:25:10 benefits
    0:25:11 number one
    0:25:11 you earn
    0:25:11 one of the
    0:25:12 industry’s
    0:25:12 most valuable
    0:25:13 points on rent
    0:25:14 every single
    0:25:14 month
    0:25:15 no matter where
    0:25:15 you live
    0:25:16 or who your
    0:25:17 landlord is
    0:25:17 it doesn’t
    0:25:17 matter
    0:25:18 your rent
    0:25:18 now works
    0:25:19 for you
    0:25:19 second
    0:25:20 you gain
    0:25:21 access to
    0:25:21 exclusive
    0:25:21 neighborhood
    0:25:22 benefits
    0:25:22 in your
    0:25:23 city
    0:25:23 built
    0:25:24 neighborhood
    0:25:24 benefits
    0:25:24 are
    0:25:24 things
    0:25:25 like
    0:25:25 extra points
    0:25:26 on dining
    0:25:26 out
    0:25:27 complimentary
    0:25:28 post-workout
    0:25:28 shakes
    0:25:29 free mats
    0:25:29 or towels
    0:25:30 at your
    0:25:30 favorite
    0:25:30 fitness
    0:25:31 studios
    0:25:31 and unique
    0:25:32 experiences
    0:25:32 that only
    0:25:33 built
    0:25:33 members
    0:25:33 can access
    0:25:34 when you’re
    0:25:35 ready to
    0:25:35 travel
    0:25:35 built
    0:25:36 points
    0:25:36 can be
    0:25:36 converted
    0:25:37 to your
    0:25:37 favorite
    0:25:37 miles
    0:25:38 and hotel
    0:25:38 points
    0:25:38 around the
    0:25:39 world
    0:25:39 meaning
    0:25:39 your rent
    0:25:40 can literally
    0:25:41 take you
    0:25:41 places
    0:25:42 get your
    0:25:42 next vacation
    0:25:43 for free
    0:25:44 just by paying
    0:25:44 your rent
    0:25:45 so my
    0:25:46 question is
    0:25:46 what are you
    0:25:47 waiting for
    0:25:47 you’re already
    0:25:48 paying your
    0:25:48 rent
    0:25:49 start using
    0:25:49 built today
    0:25:50 and take
    0:25:50 advantage of
    0:25:51 your neighborhood
    0:25:51 benefits by
    0:25:52 going to
    0:25:53 joinbuilt.com
    0:25:53 profiting
    0:25:54 that’s
    0:25:56 joinbuilt.com
    0:25:57 profiting
    0:25:59 again joinbuilt.com
    0:25:59 profiting
    0:26:00 and make sure
    0:26:01 you use our
    0:26:02 URL so they
    0:26:03 know that we
    0:26:03 sent you
    0:26:03 that’s
    0:26:04 joinbuilt.com
    0:26:05 profiting to
    0:26:06 sign up for
    0:26:06 built today
    0:26:11 so you
    0:26:11 came up with
    0:26:12 this bucket
    0:26:12 list you
    0:26:13 were 19
    0:26:13 years old
    0:26:14 you’re a
    0:26:14 little naive
    0:26:15 at the
    0:26:15 time you
    0:26:16 know you
    0:26:16 didn’t have
    0:26:16 that much
    0:26:17 life experience
    0:26:18 so I feel
    0:26:18 like coming
    0:26:19 up with big
    0:26:19 audacious
    0:26:20 goals when
    0:26:21 you’re that
    0:26:22 young doesn’t
    0:26:23 seem as
    0:26:24 frightening as
    0:26:24 if you were in
    0:26:25 your later
    0:26:26 20s or 30s
    0:26:27 or 40s I
    0:26:27 feel like as
    0:26:28 you get
    0:26:29 older you
    0:26:29 feel like it’s
    0:26:30 too selfish
    0:26:31 to accomplish
    0:26:32 personal goals
    0:26:32 like you feel
    0:26:33 like you’ve
    0:26:33 got all this
    0:26:33 responsibility
    0:26:34 and maybe you
    0:26:35 can’t do
    0:26:36 some of the
    0:26:36 things that
    0:26:37 you always
    0:26:37 dreamed of
    0:26:38 so I’d
    0:26:38 love to hear
    0:26:39 your thoughts
    0:26:39 about why
    0:26:40 it’s not
    0:26:41 selfish to
    0:26:41 have personal
    0:26:42 goals and
    0:26:43 also how we
    0:26:44 can start to
    0:26:44 think outside
    0:26:45 the box when
    0:26:46 it comes to
    0:26:46 some of these
    0:26:47 things on our
    0:26:47 bucket list
    0:26:48 yeah great
    0:26:50 point so I
    0:26:50 think that it’s
    0:26:52 not selfish to
    0:26:53 pursue your
    0:26:54 personal goals
    0:26:54 because you
    0:26:55 can’t take care
    0:26:55 of other people
    0:26:56 if you can’t
    0:26:56 if you don’t
    0:26:57 take care of
    0:26:57 yourself you
    0:26:58 can’t do
    0:26:59 your job if
    0:26:59 you don’t
    0:26:59 take care of
    0:27:00 yourself you
    0:27:02 can’t be who
    0:27:02 you need to
    0:27:03 be if you’re
    0:27:03 not fueling
    0:27:04 yourself and
    0:27:04 one way you
    0:27:06 fuel yourself is
    0:27:06 by doing the
    0:27:07 things that you
    0:27:08 love so there’s
    0:27:08 this big tie
    0:27:09 between purpose
    0:27:10 and your mental
    0:27:11 health that I
    0:27:11 think a lot of
    0:27:12 people are missing
    0:27:13 and when you are
    0:27:13 following the
    0:27:14 things that you
    0:27:15 love that are
    0:27:16 important to you
    0:27:17 that means something
    0:27:18 to you that gives
    0:27:19 you a greater sense
    0:27:20 of well-being that
    0:27:21 contributes to your
    0:27:22 mental health and
    0:27:23 it energizes you
    0:27:25 so I think that we
    0:27:27 need to flip our
    0:27:28 thinking around this
    0:27:28 idea that it’s
    0:27:29 selfish to do
    0:27:31 these things and I
    0:27:31 get it like I
    0:27:32 used to think a
    0:27:32 bucket list was
    0:27:34 selfish considering all
    0:27:34 my responsibilities
    0:27:35 everything that I
    0:27:35 had to do every
    0:27:36 day but then I
    0:27:37 started to notice
    0:27:38 that people around
    0:27:39 the world were
    0:27:40 going after their
    0:27:41 bucket list just
    0:27:41 because we were
    0:27:42 going after ours
    0:27:43 thousands tens of
    0:27:44 thousands of people
    0:27:45 through the show
    0:27:45 millions of people
    0:27:46 and to this day they
    0:27:47 come up and say oh
    0:27:49 I saw the show I
    0:27:50 was going to school
    0:27:50 and I decided that I
    0:27:51 wanted to travel I
    0:27:52 met my husband when I
    0:27:53 was traveling now we
    0:27:54 have four kids and we
    0:27:56 live in Italy or I
    0:27:58 started a restaurant and
    0:27:59 instead of being a
    0:28:01 doctor because when
    0:28:02 you do what you love
    0:28:03 you inspire other
    0:28:04 people to do what
    0:28:05 they love just like
    0:28:05 you starting this
    0:28:07 podcast you probably
    0:28:08 can’t even count the
    0:28:08 number of people that
    0:28:10 you have inspired so
    0:28:11 it’s not selfish it’s
    0:28:12 service because you are
    0:28:13 giving other people
    0:28:13 permission to do the
    0:28:15 same and you also
    0:28:17 fuel yourself so I
    0:28:17 think it’s the same
    0:28:19 idea around taking
    0:28:20 vacation we sometimes
    0:28:21 feel guilty when we
    0:28:22 take vacation because
    0:28:23 we’re taking time off
    0:28:24 work well you’re not
    0:28:25 taking time off work
    0:28:26 you’re taking time off
    0:28:28 for work so that you
    0:28:29 can come back
    0:28:29 recharged and you
    0:28:31 also come back maybe
    0:28:32 with a bigger idea
    0:28:33 because you’ve taken
    0:28:33 space you have
    0:28:36 perspective so there
    0:28:37 are so many reasons
    0:28:39 why it’s important to
    0:28:41 pursue these personal
    0:28:42 passions and so the
    0:28:42 first thing is give
    0:28:44 yourself permission by
    0:28:44 understanding that it’s
    0:28:46 not selfish because
    0:28:47 one you’re going to
    0:28:48 inspire other people by
    0:28:48 doing those things but
    0:28:49 you’re also going to
    0:28:51 fuel fuel yourself then
    0:28:52 you look at like what
    0:28:53 are these goals that are
    0:28:54 important to you and
    0:28:55 sometimes it’s hard to
    0:28:56 think about you know you
    0:28:57 look at a blank piece of
    0:28:58 paper and like what’s
    0:28:59 your list and it’s
    0:29:00 overwhelming and that’s
    0:29:00 why I think it’s
    0:29:02 important to separate
    0:29:03 your list into categories
    0:29:05 and so I talked about
    0:29:06 the 10 categories of
    0:29:07 life that’s basically
    0:29:09 what my new book is
    0:29:09 based on the bucket
    0:29:11 list journal it just
    0:29:13 came out last week and
    0:29:14 effectively you write
    0:29:16 your list in those 10
    0:29:17 categories mental health
    0:29:18 goals physical health
    0:29:20 goals relationship how
    0:29:20 do you want to give
    0:29:23 back intellectual financial
    0:29:25 material goals and then
    0:29:27 you start to move
    0:29:28 through the barriers that
    0:29:29 stop you from achieving
    0:29:30 your goals so I
    0:29:31 mentioned there was fear
    0:29:32 that’s number one the
    0:29:34 other big barrier is when
    0:29:35 these personal goals you
    0:29:36 think about them there’s
    0:29:38 no deadlines and that’s a
    0:29:39 huge problem that’s why
    0:29:40 we push them so you need
    0:29:41 to create accountability
    0:29:42 around the personal goals
    0:29:44 that’s why writing your
    0:29:45 list is important that
    0:29:46 creates a small bit of
    0:29:47 accountability because you
    0:29:47 take an idea that doesn’t
    0:29:48 exist you make it real
    0:29:50 that’s why we share our
    0:29:51 goals you share your goals
    0:29:52 so you can give other
    0:29:53 people the opportunity to
    0:29:54 help but you also share
    0:29:56 them because then you feel
    0:29:56 accountable to the people
    0:29:58 you share them if I say
    0:29:59 on this podcast this year
    0:30:01 I’m writing a book that’s
    0:30:02 my number one goal I’m
    0:30:03 writing a book this year
    0:30:04 and you say great and I
    0:30:05 run into you six months
    0:30:06 later and you say hey
    0:30:07 how’s the book coming and
    0:30:08 I think I better start
    0:30:09 writing that book right
    0:30:12 when you share your goals
    0:30:13 you feel accountable when
    0:30:14 you share them with your
    0:30:15 community and then they
    0:30:17 can they can help you and
    0:30:19 then the third barrier and
    0:30:20 I think we’ve all felt
    0:30:22 this is that usually with
    0:30:23 these personal goals you’re
    0:30:24 waiting to feel inspired to
    0:30:25 go after them or you’re
    0:30:26 kind of waiting for the
    0:30:27 perfect time and that
    0:30:29 inspiration just just rarely
    0:30:30 hits so you have to create
    0:30:31 your own inspiration
    0:30:32 through action like there
    0:30:33 was never a perfect time
    0:30:34 for you to start this
    0:30:35 podcast you were never
    0:30:36 going to have all your
    0:30:38 ducks in a row you know
    0:30:38 you were never going to
    0:30:40 feel completely inspired to
    0:30:42 do it because the fear
    0:30:44 dampens that inspiration so
    0:30:46 you have to just do it and
    0:30:46 create your own
    0:30:47 inspiration and as soon as
    0:30:48 you started the podcast you
    0:30:50 saw the reaction and then
    0:30:51 you started to feel more and
    0:30:52 more energy and more and
    0:30:54 more inspiration so you’re
    0:30:55 the architect of your own
    0:30:57 inspiration through action
    0:30:58 and sometimes we just plan
    0:31:00 too much and we forget that
    0:31:02 action is a plan you don’t
    0:31:04 need to know the plan you’ll
    0:31:05 figure out the plan after you
    0:31:07 start you do the first step
    0:31:07 you don’t need to know the
    0:31:09 second step you’ll figure out
    0:31:09 the second step after the
    0:31:12 first it’s a momentum and so
    0:31:14 the journal is designed to
    0:31:15 create inspiration through
    0:31:17 action to create
    0:31:18 accountability and then to
    0:31:20 identify real fear and and
    0:31:22 imagine fear yeah I love
    0:31:23 what you’re saying right
    0:31:24 now it reminds me of
    0:31:25 something that Jeff Hayden
    0:31:26 talked to us about the
    0:31:27 podcast called the
    0:31:29 motivation feedback loop and
    0:31:30 basically what it means is
    0:31:31 that like you said you got
    0:31:33 to take action and once you
    0:31:34 get those little wins you
    0:31:35 get that little bit of
    0:31:37 motivation to take the next
    0:31:37 step a little bit of
    0:31:38 motivation to take the next
    0:31:40 step but it all starts with
    0:31:41 action you have to go out
    0:31:42 and do something to your
    0:31:43 point you can’t just sit
    0:31:44 there and plan and think
    0:31:46 you’ve got to take those
    0:31:48 first steps absolutely that’s
    0:31:49 what most people don’t
    0:31:50 because the fear stops
    0:31:51 you from that that first
    0:31:53 step yeah okay I want to
    0:31:54 get into some story time
    0:31:55 because you’ve got some
    0:31:56 really incredible stories
    0:31:57 you’ve been doing this for
    0:31:59 many many years you’ve
    0:32:00 helped a lot of people so
    0:32:02 one story that really stuck
    0:32:03 out to me was about this
    0:32:05 guy named Brent who told
    0:32:06 you that he wanted to
    0:32:07 deliver pizzas to a
    0:32:09 homeless shelter I don’t
    0:32:09 want to give away the
    0:32:10 story so can you tell us
    0:32:12 about that no it’s great
    0:32:13 because you I met you at
    0:32:15 a speaking engagement so
    0:32:17 you were able to see the
    0:32:19 talk and so some of the
    0:32:20 you should know my story
    0:32:22 which is cool so Brent was
    0:32:23 the very first person that
    0:32:25 we ever helped back in
    0:32:28 2006 so take you back we’re
    0:32:30 leaving Vancouver Island in
    0:32:31 Canada we’re heading to the
    0:32:32 mainland and we start to get
    0:32:34 in this RV and travel now
    0:32:35 there’s some news starting to
    0:32:36 talk about we would just
    0:32:37 camp out at radio stations
    0:32:38 and we wouldn’t leave until
    0:32:40 they put us on the air so
    0:32:41 emails start coming and we
    0:32:42 got this email from this guy
    0:32:43 named Brent and Brent says
    0:32:45 hey guys I’m 24 before I
    0:32:46 die I want to bring pizzas
    0:32:47 down to the homeless
    0:32:49 shelter and so we’re
    0:32:50 thinking finally someone we
    0:32:51 can help like we don’t have
    0:32:51 much money but we can buy
    0:32:53 pizzas so let’s go interview
    0:32:55 Brent and so we talk with
    0:32:57 him and we find out the
    0:32:58 reason why he wants to
    0:32:59 bring pizzas down to the
    0:33:00 homeless shelters because
    0:33:01 he had lived in that
    0:33:02 homeless shelter for a
    0:33:03 couple years but he said
    0:33:04 when people came in with
    0:33:05 food to the homeless
    0:33:07 shelter it felt like the
    0:33:08 best day because it felt
    0:33:09 like someone actually cared
    0:33:10 about him in a world where
    0:33:12 nobody really cared about
    0:33:14 him and we found that he
    0:33:15 actually pulled himself out
    0:33:17 of this homeless shelter by
    0:33:17 starting his own
    0:33:19 landscaping business and
    0:33:20 his landscaping business
    0:33:21 relied on his truck and his
    0:33:22 truck had recently broken
    0:33:25 down and so the four of us
    0:33:25 thought we got to figure out
    0:33:26 a way to get this guy a
    0:33:27 truck because when we asked
    0:33:28 him is there anything we can
    0:33:30 do to help he wouldn’t ask
    0:33:31 for help around the truck he
    0:33:33 would just ask for help to
    0:33:34 get the pizzas so we
    0:33:35 thought that’s pretty cool
    0:33:36 that this guy’s in a tough
    0:33:37 spot and he’s not even
    0:33:38 asking for anything for
    0:33:40 himself and we didn’t have
    0:33:41 much money at the time
    0:33:43 we had a $480 between the
    0:33:45 four of us Canadian so it’s
    0:33:46 less right so that’s like
    0:33:49 not much cash so we went
    0:33:51 to an RV no sorry a used
    0:33:52 car salesman and we said
    0:33:53 this is the story of this
    0:33:54 guy in your community you
    0:33:55 know what and and the
    0:33:56 cheapest truck on the lot
    0:33:58 was $2,100 and he sold
    0:34:00 the truck to us for $480
    0:34:02 and then he paid for the
    0:34:04 insurance and out of his
    0:34:05 own pocket like we’re
    0:34:06 at the age we didn’t even
    0:34:07 know that you needed
    0:34:08 insurance or maybe we just
    0:34:09 this is all our money and
    0:34:10 so anyways he was so
    0:34:12 this idea of you know we
    0:34:13 gave him a chance to be a
    0:34:14 hero and he took it like
    0:34:15 they saw that so many
    0:34:18 times drive up to Brent
    0:34:20 throw him the keys and he
    0:34:21 just sort of started to cry
    0:34:23 and he bear hugged me and
    0:34:24 didn’t let go for a long
    0:34:26 time and we hung out with
    0:34:27 him and his girlfriend that
    0:34:29 day and we sort of all
    0:34:32 felt like okay this is what
    0:34:34 this is about and we have to
    0:34:35 keep doing this and that was
    0:34:37 the catalyst to continue to
    0:34:39 do this again the next
    0:34:40 summer you know this this
    0:34:42 feeling that we had never
    0:34:43 felt before which was
    0:34:45 helping a stranger helping
    0:34:46 someone we didn’t know and
    0:34:48 we hadn’t done that before
    0:34:49 in our lives we didn’t have
    0:34:50 had volunteered in high
    0:34:51 school or experienced that
    0:34:54 and so yeah that was very
    0:34:56 impactful and so you went
    0:34:57 on to do a lot of bucket
    0:34:59 list items that are really
    0:35:00 impressive you started an
    0:35:02 MTV show you escaped a
    0:35:03 desert island you had a beer
    0:35:05 with Prince Harry you even
    0:35:07 got on Oprah and you also
    0:35:08 played basketball with
    0:35:10 President Obama which is
    0:35:12 pretty damn impressive so
    0:35:13 what was your favorite
    0:35:14 story tell us like your
    0:35:16 favorite story and like the
    0:35:17 crazy things that you did to
    0:35:18 accomplish your goals
    0:35:20 there’s a lot of crazy
    0:35:21 stories I’ll tell the
    0:35:22 President Obama story
    0:35:23 quickly and then there’s I’ll
    0:35:24 tell another one after that
    0:35:25 as well very quickly
    0:35:27 President Obama we had no
    0:35:28 connections to the White
    0:35:30 House so we just drove
    0:35:31 there and started asking
    0:35:32 people on the street if
    0:35:33 they knew anyone in the
    0:35:34 White House which is not
    0:35:35 didn’t get us very far
    0:35:36 but we started to send
    0:35:37 emails to people that we
    0:35:39 found we just like
    0:35:40 contacted politicians
    0:35:41 offices basically and we
    0:35:42 met with a couple lower
    0:35:43 level officials and they
    0:35:44 and then we were could
    0:35:45 convince them to meet with
    0:35:46 their boss and then we
    0:35:47 met with their boss and we
    0:35:48 got all the way up to
    0:35:49 the Secretary of
    0:35:51 Transportation and he put
    0:35:51 in the call to the
    0:35:52 White House and we were
    0:35:54 stoked and then we got an
    0:35:55 official rejection letter
    0:35:56 from the White House and
    0:35:57 then we were like okay well
    0:36:00 that’s too bad I guess
    0:36:01 we’re gonna have to change
    0:36:02 our tact and so we
    0:36:03 decided instead of going
    0:36:04 after the president we’d
    0:36:05 go after the president’s
    0:36:06 personal aid because the
    0:36:07 personal aid of the
    0:36:08 president he set up the
    0:36:09 basketball games with
    0:36:10 with President Obama and
    0:36:10 there was these secret
    0:36:11 gap basketball games that
    0:36:12 everyone was trying to
    0:36:13 kind of figure out a way to
    0:36:14 get involved with and so
    0:36:15 we found what we thought
    0:36:16 was the president’s
    0:36:18 personal aid’s email and
    0:36:18 we started sending him
    0:36:20 emails every day with a
    0:36:21 challenge to a basketball
    0:36:23 game so we said you and
    0:36:23 the president versus us
    0:36:25 tonight 730 at the YMCA
    0:36:26 be there and we show up at
    0:36:28 the Y at 730 and no
    0:36:29 president we did the next
    0:36:30 day no president so we
    0:36:32 did this for a week we
    0:36:32 picked it outside the
    0:36:34 White House with signs we
    0:36:35 sent letters and at this
    0:36:36 point like no one is
    0:36:37 meeting with us anymore so
    0:36:39 we just accept defeat and
    0:36:40 we leave then I get a
    0:36:42 block call a couple days
    0:36:44 later and I pick it up and
    0:36:45 it’s the personal aid of
    0:36:46 the president and he’s
    0:36:47 like what’s this I hear
    0:36:47 about you wanting to play
    0:36:48 basketball against the
    0:36:49 president and I and I
    0:36:50 explained what we’re doing
    0:36:51 and he’s like you know
    0:36:52 what I can make this
    0:36:53 happen I feel good about
    0:36:54 this give me two weeks I
    0:36:55 just need to run it by the
    0:36:55 press team they got to
    0:36:57 sign off on everything I’ll
    0:36:58 get back to you in two
    0:36:59 weeks calls me in two
    0:37:00 weeks he’s like it’s not
    0:37:01 gonna happen and we’re
    0:37:05 like oh Jesus okay so now
    0:37:06 he’s like this and I’m
    0:37:07 sorry I don’t know if
    0:37:08 you’re back in DC let me
    0:37:09 know maybe I can give a
    0:37:09 tour of the White House
    0:37:11 cut to three months later
    0:37:12 we’re back in DC personal
    0:37:13 later the president true to
    0:37:14 his word gives us a
    0:37:15 personal tour of the
    0:37:16 White House walks us
    0:37:17 through the West Wing shows
    0:37:19 us his office next to the
    0:37:20 Oval Office down the
    0:37:21 back steps of the White
    0:37:22 House by the way we
    0:37:23 didn’t know what to wear
    0:37:24 so we rented suits from a
    0:37:25 prom rental store right so
    0:37:27 we’re like on the White
    0:37:28 House basketball courts
    0:37:30 manicured hedges presidential
    0:37:31 seal on each hoop one
    0:37:33 presidential basketball we’re
    0:37:36 shooting around and then all
    0:37:37 of a sudden I hear my
    0:37:38 friend go oh my god oh my
    0:37:39 god it’s the president and
    0:37:41 President Obama walked on
    0:37:42 the court and he totally
    0:37:45 surprised us and we were
    0:37:47 totally awestruck and so we
    0:37:48 met the president we shot
    0:37:50 around with him for 15 20
    0:37:51 minutes immediately forgot
    0:37:52 he’s the president because
    0:37:53 he’s the coolest man on
    0:37:54 earth we were trying to hit
    0:37:55 shots he wasn’t hitting we
    0:37:57 were trash talking it was
    0:37:59 really really incredible and
    0:38:01 that was amazing because it
    0:38:03 was what a great memory yeah
    0:38:04 it was definitely the most
    0:38:05 impossible thing I remember
    0:38:07 writing down I remember when
    0:38:08 we came up with that idea for
    0:38:11 the list it was I laughed
    0:38:12 because it was so impossible
    0:38:14 right I was like this is this
    0:38:15 is hilarious that this is so
    0:38:16 impossible let’s put it on
    0:38:18 the list it was definitely and
    0:38:19 then to see him stroll on the
    0:38:22 court I was like wow I guess I
    0:38:23 have no choice but to believe
    0:38:24 anything’s possible because I
    0:38:26 just proved to myself that
    0:38:28 this was possible and I
    0:38:29 thought this was impossible
    0:38:30 and now it happened and so
    0:38:32 now I have no choice but to
    0:38:33 believe that these things can
    0:38:35 come to fruition and I think
    0:38:37 that that’s a very common
    0:38:40 feeling is that you don’t know
    0:38:41 what’s possible until you’re
    0:38:44 doing it and that’s really
    0:38:45 important you don’t know what’s
    0:38:47 possible until you’re actually
    0:38:49 doing it you can’t even imagine
    0:38:51 yourself achieving some of these
    0:38:53 things until you’ve achieved it
    0:38:55 and then you prove to yourself
    0:38:57 and everyone has the ability to
    0:38:58 prove to themselves that these
    0:39:01 things are possible we’ll be
    0:39:02 right back after a quick break
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    0:43:34 this point because I really really
    0:43:36 resonate with it I always tell my
    0:43:37 listeners and when I’m getting
    0:43:39 interviewed on other podcasts people
    0:43:41 like what is your secret to life how
    0:43:42 did you become successful and I always
    0:43:44 say like you have to believe that life
    0:43:46 is limitless and I feel like once I
    0:43:48 really believe that that’s when
    0:43:50 everything started to happen once you
    0:43:52 really believe that there’s no limits
    0:43:54 to your life and so that’s really awesome
    0:43:55 that you had that mindset shift and I’m
    0:43:57 sure that’s helped you achieve more and
    0:44:00 more of these goals so tell us another
    0:44:02 one of your stories and then I want to
    0:44:05 hear what’s still on your list what have
    0:44:08 you not yet accomplished okay one quick
    0:44:09 story is we tried to streak a field and
    0:44:12 get away we didn’t get away we ended up
    0:44:13 spending the night in jail but spend a
    0:44:14 night in jail is on the list so that was
    0:44:17 at least we crossed off one a double
    0:44:19 whammy one of the things on the list
    0:44:21 was ask out the girl your dreams at the
    0:44:24 time the girl my dreams was Megan Fox
    0:44:27 was back in the transformer movie days I
    0:44:29 snuck onto the red carpet at the
    0:44:31 premiere of the transformers film
    0:44:35 pretending that I was working for us
    0:44:37 weekly so I had a spot on the red
    0:44:39 carpet I had a microphone and the cord
    0:44:41 of the microphone was just going into my
    0:44:43 pocket and I had a camera guy with me
    0:44:45 because we were filming and I snuck onto
    0:44:47 the red carpet in the law in the press
    0:44:49 line Megan Fox coming up she comes up
    0:44:51 right up to me I start interviewing her
    0:44:53 with this microphone by the way is not
    0:44:56 connected to anything and I’m like hey
    0:44:57 how you doing my name is Ben and she’s
    0:44:59 like oh my first boyfriend’s name is bed
    0:45:02 and I’m like uh I start getting super
    0:45:04 nervous and I start talking about
    0:45:07 something and then her publicist pulled
    0:45:09 her away and I completely blew it I
    0:45:12 failed I didn’t ask her out and we did
    0:45:14 that on the show by the way and it was a
    0:45:17 complete it was an embarrassment so I
    0:45:19 didn’t I didn’t ask her out but then
    0:45:22 the next season Duncan was like I’m
    0:45:25 gonna redeem you which didn’t is good I
    0:45:26 guess because he was like I’m gonna ask
    0:45:28 out Taylor Swift that was his girl of his
    0:45:30 dreams at the time so we dressed up
    0:45:32 Duncan like a fake country music star
    0:45:34 named Boone McCaw because we knew that
    0:45:36 she was gonna be at the CMT Awards
    0:45:39 country music television awards so we
    0:45:41 dressed him in all white handlebar
    0:45:44 mustache cowboy hat Boone McCaw Dave was
    0:45:46 his guitar playing partner named
    0:45:49 Patagonia he had a big jacket with
    0:45:52 tassels another mustache wig I was the
    0:45:53 publicist so I was wearing like an
    0:45:56 earpiece and I was like I was running
    0:45:57 alongside them because then we rented a
    0:45:58 big horse and chariot and we were gonna
    0:46:01 just bum rush the music awards to try and
    0:46:04 get in and we had at that point it was
    0:46:06 season two and so we tweeted out and we
    0:46:08 had probably like one or 200 fans come
    0:46:11 out and we made fake country music I
    0:46:12 forget what the magazine is but like
    0:46:15 basically Duncan’s face on as Boone
    0:46:17 McCaw on the cover of this magazine we
    0:46:19 had I heart Boone t-shirts we had all
    0:46:22 these so like country music television
    0:46:24 awards that they’re happening all of a
    0:46:27 sudden this white chariot in a horse
    0:46:30 with horses starts to just run towards
    0:46:32 the entrance of the awards there’s cops
    0:46:33 everywhere and as soon as it happens
    0:46:36 all the fans are around the entrance and
    0:46:38 they start going crazy and I’m running
    0:46:40 along with my earpiece on and my walkie
    0:46:43 talkie and cops let us through we go to
    0:46:45 the front of the red carpet publicists
    0:46:47 everyone’s letting us through the
    0:46:50 producers and then someone recognized us
    0:46:53 and they’re like no way buried life you’re
    0:46:57 out of here because CMT is the Viacom owns
    0:47:02 MTV and this and the awards and so they they
    0:47:04 knew about us and they were someone tipped
    0:47:05 them off that we were coming or something
    0:47:08 and that’s why we had to wear fake mustaches
    0:47:10 and stuff like that anyways we didn’t give
    0:47:12 up I snuck in the back by the way if you
    0:47:14 ever want to sneak in anywhere just wear
    0:47:16 all black and hold a walkie-talkie you
    0:47:18 basically look like a roadie if you have a
    0:47:20 clipboard that’s even better and you can
    0:47:22 pretty much walk in everywhere so I walked
    0:47:24 in the back and I ended up nagging and
    0:47:26 nabbing two passes I said I was part of
    0:47:29 Kid Rock’s crew I got two passes I came
    0:47:30 out I gave one to Duncan he got in all
    0:47:32 black he went in the back he walked
    0:47:34 right up to Taylor Swift who was sitting
    0:47:36 in her seat passed her a note the note
    0:47:38 was asking her out and then he ended up
    0:47:40 actually going out on a date with her so
    0:47:45 that was a success oh wow what a great
    0:47:47 story and I love your tip about just
    0:47:49 wearing all black pretending to be like a
    0:47:51 PR person get it anywhere that’s so funny
    0:47:54 yeah so I know that you guys have like
    0:47:56 other items on the list that are going
    0:47:57 to be really hard to accomplish I think
    0:47:59 you you want to go to space is that
    0:48:01 right what other items have you not yet
    0:48:05 achieved go to space make a movie right
    0:48:07 I’d like to finish the buried life
    0:48:09 documentary that we started been filming
    0:48:11 for the all those years on the road
    0:48:13 through the show and everything so it’s a
    0:48:16 really cool story to tell there tell a
    0:48:17 judge you want the truth you can’t
    0:48:19 handle the truth but it has to be real
    0:48:21 we’ve got invited to do it and to judges
    0:48:23 but I think that you know we got to be in
    0:48:26 a real courtroom and then I think host
    0:48:27 saturday night live is the is the last
    0:48:29 one which would be probably the hardest
    0:48:31 yeah go to space is gonna be tough but I
    0:48:33 think I’m gonna do that in 2024 I’m
    0:48:34 talking with this company called
    0:48:36 worldview which is sending these capsules
    0:48:38 up to space and big air balloon and it’s
    0:48:40 like eight people can go in it that’ll
    0:48:43 be probably 2024 awesome well I can’t
    0:48:45 wait to see you on SNL I think it’s
    0:48:47 definitely gonna happen so Ben we’re
    0:48:48 gonna wrap up the interview now I’m
    0:48:50 gonna ask you a couple of questions that
    0:48:52 we always ask our guests and then
    0:48:54 we’ll talk about where everyone can
    0:48:56 find the bucket list journal so my
    0:48:58 question to you is what is one
    0:49:00 actionable thing our listeners can do
    0:49:02 today to become more profitable
    0:49:04 tomorrow now write down your goals it
    0:49:07 seems simple but it’s a very big step
    0:49:08 to write down your goals it makes them
    0:49:10 real they’re not ideas anymore then
    0:49:12 they’re a reminder that they exist it
    0:49:15 also forces you to slow down to think
    0:49:17 about what’s important to you and in a
    0:49:20 world where 76% of the population their
    0:49:23 biggest regret on their deathbed is I
    0:49:24 wish I would have lived for me not what
    0:49:27 others expected of me or what I thought
    0:49:30 I should do it’s important that we slow
    0:49:31 down to think about what’s important to
    0:49:33 us again it’s all coming back to being
    0:49:36 true to yourself and that’s one step to
    0:49:38 being true to yourself is reflecting to
    0:49:40 understand what you really want and make
    0:49:43 sure that you’re not subconsciously doing
    0:49:45 things because you think it’s what’s
    0:49:48 expected of you right so 76% of people on
    0:49:50 their deathbed their number one regret in
    0:49:52 their entire life this comes out of
    0:49:53 research from Cornell their number one
    0:49:55 regret I wish I would have lived my
    0:49:58 ideal self the life I wanted not what
    0:50:00 others wanted for me so no one should
    0:50:01 have that regret on their deathbed and
    0:50:03 basically the bucket list journal is
    0:50:06 hopefully designed to solve that problem
    0:50:08 for you so that you identify what your
    0:50:10 goals are and then you start to build
    0:50:11 accountability build inspiration
    0:50:13 through action and move through the fear
    0:50:15 so that you don’t end up on your deathbed
    0:50:17 regretting the things that you didn’t do
    0:50:19 yeah I love the journal I’ve been
    0:50:21 starting to use it so thank you so much
    0:50:23 for giving me an advanced copy and Ben
    0:50:26 what is your secret to profiting in life
    0:50:29 thinking about your death and it sounds
    0:50:31 weird but if you think about what’s
    0:50:33 important in your life you look at the
    0:50:36 top five regrets of the dying okay and
    0:50:39 they don’t have much to do with money the
    0:50:41 top five regrets the dying are I wish I
    0:50:44 would have lived for me I wish I would
    0:50:46 have told people how I really felt I
    0:50:48 wish I would have worked less I wish I
    0:50:50 would have let myself be happier and I
    0:50:52 wish I would have stayed in touch with my
    0:50:53 friends okay so those are the top five
    0:50:54 regrets that people have at the end of
    0:50:58 their life so you need to remember that
    0:51:00 your time is finite to put things in
    0:51:02 perspective so yes you want to make
    0:51:05 money yes you want to be successful but
    0:51:08 when you do a eulogy for a friend you
    0:51:09 don’t usually talk about how much money
    0:51:11 they had you don’t usually talk about how
    0:51:13 successful they are you talk about they
    0:51:15 were a good friend they embodied these
    0:51:18 values and so these types of things and if
    0:51:21 you just look at the five regrets you want
    0:51:24 to make sure that you can keep death close
    0:51:27 to you so it reminds you that your time is
    0:51:30 limited so that you live with intention and
    0:51:31 you hear this all the time I had a near
    0:51:34 death experience and everything changed my
    0:51:36 dad died and everything changed why does it
    0:51:40 take a traumatic experience to wake us up how
    0:51:43 can you keep that perspective without going
    0:51:45 through that trauma or without it being too
    0:51:50 late and that is I think the big goal is to
    0:51:53 remind yourself every day that this could be
    0:51:55 your last I mean it sounds cliche but that’s
    0:51:57 the truth like best case scenario you have
    0:52:00 another 50 years but it’s just interesting
    0:52:03 that like if you see a 90 year old person you
    0:52:05 know with a cane hunched over shuffling down
    0:52:08 the street you never think that that’s going
    0:52:10 to be me you don’t even think about it well
    0:52:12 the only thing you can count on is that will
    0:52:15 be you best case scenario you might die in a
    0:52:17 week and we just don’t think about we think we
    0:52:20 have all this time you don’t have the time
    0:52:22 because when you look at the research that’s
    0:52:24 the biggest regret that people have in their
    0:52:26 life is they they wish they would have done the
    0:52:30 things they didn’t do so start now a year from
    0:52:32 now you’ll wish you started today that’s the
    0:52:35 truth yeah I love that message and so many
    0:52:37 really successful people who have been on the
    0:52:39 show have a similar thought Robert Green Matt
    0:52:42 Higgins Donald Miller everybody that I’ve
    0:52:45 talked to lately seems to always talk about how
    0:52:47 you need to use death as a motivator and death
    0:52:50 can be your life’s greatest motivator so I
    0:52:53 really agree with that perspective Ben where
    0:52:55 can everybody get the bucket list journal you
    0:52:57 can get it on Amazon if you search the bucket list
    0:52:59 journal should be the first thing that pops
    0:53:02 up or you can go to my Instagram which is at
    0:53:05 Ben Nemton and the link in the bio will send
    0:53:09 you to the bucket list journal website awesome
    0:53:11 well thank you so much for this eye-opening
    0:53:14 conversation thank you so much for having me
    0:53:16 you

    Ben Nemtin was an athlete in university with a bright future until crippling mental health struggles blindsided him and forced him to drop out of college. But through that darkness, he found purpose: a list of 100 dreams and a pact with three friends to help others pursue theirs too. Ben believes building a bucket list saved his life and living your “Buried Life” is essential for profiting in life. In this episode, Ben shares his battle with mental health, how bucket lists became his path to purpose, and how entrepreneurs can take control of their own happiness, one bold goal at a time.

    In this episode, Hala and Ben will discuss:

    (00:00) Introduction

    (06:12) Ben’s struggle with depression

    (13:47) Origin of The Buried Life and Bucket List Concept

    (23:47) The Ripple Effect of Purpose and Helping Others

    (27:51) Why Personal Goals Aren’t Selfish

    (33:06) Legendary bucket‑list wins: Playing with Obama

    (40:56) Red Carpet Escapades: Asking Out Celebrities

    (48:11) Unfinished Bucket List Items and Future Plans

    (50:00) How Death Can Be Life’s Greatest Motivator

    Ben Nemtin is a #1 New York Times best-selling author, keynote speaker, and co-founder of The Buried Life movement. He gained global recognition through the hit MTV show The Buried Life, where he and his friends pursued an epic bucket list while helping strangers do the same. Ben now ranks among the World’s Top Organizational Culture Thought Leaders and Top Motivational Speakers despite struggling with mental health. He has appeared on The Oprah Winfrey Show, The Today Show, CNN, NBC, FOX, ABC, CBS, and more, spreading his message of mental wellness, self-improvement, and the radical possibility of dream-chasing.

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    Resources Mentioned:

    Ben’s Book: What Do You Want To Do Before You Die?: https://www.amazon.com/What-You-Want-Before-Die/dp/1579654762 

    Ben’s Website:  https://www.bennemtin.com/ 

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    Transcripts – youngandprofiting.com/episodes-new 

    Entrepreneurship, entrepreneurship podcast, Business, Business podcast, Self Improvement, Self-Improvement, Personal development, Starting a business, Strategy, Investing, Sales, Selling, Psychology, Productivity, Entrepreneurs, AI, Artificial Intelligence, Technology, Marketing, Negotiation, Money, Finance, Side hustle, Startup, Career, Leadership, Mindset, Health, Growth mindset, Mental Health, Health, Psychology, Wellness, Biohacking, Motivation, Mindset, Manifestation, Brain Health, Life Balance, Self-Healing, Positivity, Happiness, Sleep, Diet

  • Most Replayed Moment: Mo Gawdat – This Is The Only Thing That Will Survive AI, We Must Act Now!

    中文
    Tiếng Việt
    AI transcript
    0:00:04 If you’re an IT leader or a CIO or someone who makes big decisions in tech, there’s an event
    0:00:08 happening this year that I want to be on your radar. Gartner, the sponsor of today’s Moments
    0:00:14 episode, is hosting their annual IT Symposium Expo. This conference is the fastest way to get
    0:00:17 up to speed with everything that’s happening in tech. The whole idea is to give executives
    0:00:23 frameworks to lead confidently in 2025 in a world that’s evolving so incredibly fast. And Gartner’s
    0:00:28 global reach means there’s an event near you, including the US, Europe, Asia and Australia.
    0:00:33 You can expect conversations on AI, cybersecurity, leadership in a digital age, as well as an
    0:00:39 industry-specific deep dive. Secure your spot by registering at gartner.com slash symposium.
    0:00:46 That’s gartner.com slash symposium. And enjoy this moment with Mo Gordat, former CBO of Google
    0:00:49 X, talking about the possibility of AI replacing humans in the workforce.
    0:00:53 So the first inevitable, just to clarify, is what is, will we stop?
    0:00:54 AI will not be stopped.
    0:00:56 Okay, so the second inevitable is?
    0:01:00 Is there’ll be significantly smarter. As much in the book, I predict a billion times
    0:01:02 smarter than us by 2045.
    0:01:06 I mean, they’re already, what, smarter than 99.99% of the population.
    0:01:07 100%.
    0:01:10 ChatGTP4 knows more than any human on planet Earth.
    0:01:10 Yeah.
    0:01:11 Knows more information.
    0:01:18 Absolutely. A thousand times more. A thousand times more. By the way, the code of a transformer,
    0:01:26 the T in a GPT is 2,000 lines long. It’s not very complex. It’s actually not a very intelligent
    0:01:32 machine. It’s simply predicting the next word. Okay. And a lot of people don’t understand that.
    0:01:42 You know, ChatGPT as it is today, you know, those kids that, you know, if you’re in America and you teach
    0:01:47 your child all of the names of the states and the U.S. presidents and the child would stand and repeat
    0:01:52 them and you would go like, oh my God, that’s a prodigy. Not really, right? It’s your parents really
    0:01:57 trying to make you look like a prodigy by telling you to memorize some crap, really. But then when you
    0:02:03 think about it, that’s what ChatGPT is doing. It’s, it’s the only difference is instead of reading all of the
    0:02:08 names of the states and all of the names of the presidents, thread trillions and trillions and trillions
    0:02:17 of pages. Okay. And so it sort of repeats what the best of all humans said. Okay. And then it adds an
    0:02:24 incredible bit of intelligence where it can repeat it the same way Shakespeare would have said it. You know, those
    0:02:33 incredible abilities of predicting the exact nuances of the style of, of Shakespeare so that they can repeat it that
    0:02:41 way and so on. But still, you know, when, when I, when I write, for example, I’m not, I’m not saying I’m
    0:02:50 intelligent, but when I write something like, you know, the happiness equation in my first book, this was something
    0:02:55 that’s never been written before, right? ChatGPT is not there yet. All of the transformers are not there
    0:03:00 yet. They will not come up with something that hasn’t been there before. They will come up with the best of
    0:03:06 everything and generatively will build a little bit on top of that. But very soon they’ll come up with things
    0:03:15 we’ve never found out. We’ve never known. But even on that, I wonder if we are a little bit delusioned
    0:03:20 about what creativity actually is. Creativity, as far as I’m concerned, is like taking a few
    0:03:25 things that I know and combining them in new and interesting ways. And ChatGPT is perfectly capable
    0:03:30 of like taking two concepts, merging them together. One of the things I said to ChatGPT was, I said,
    0:03:37 tell me something that’s not been said before that’s paradoxical, but true. And it comes up with these
    0:03:42 wonderful expressions like, as soon as you call off the search, you’ll find the thing you’re looking
    0:03:47 for. Like these kind of paradoxical truths. And I get, and I then take them and I search them online
    0:03:49 to see if they’ve ever been quoted before and I can’t find them.
    0:03:50 It’s interesting.
    0:03:54 So as far as creativity goes, I’m like, that is creative.
    0:03:59 That’s the algorithm of creativity. I’ve been screaming that in the world of AI for a very long
    0:04:05 time. Because you always get those people who really just want to be proven right. Okay. And so
    0:04:10 they’ll say, oh no, but hold on human ingenuity. They’ll never, they’ll never match that. Like,
    0:04:15 man, please, please, you know, human ingenuity is algorithmic. It’s look at all of the possible
    0:04:21 solutions you can find to a problem. Take out the ones that have been tried before and keep the ones
    0:04:27 that haven’t been tried before. And those are creative solutions. It’s, it’s an algorithmic way of
    0:04:32 describing creative is good solution. That’s never been tried before. You can do that with
    0:04:37 chat GPT with a prompt. It’s like, and mid journey with, with creating imagery, you could say, I want
    0:04:45 to see Elon Musk in 1944, New York driving a cab of the time shot on a Polaroid, expressing various
    0:04:51 emotions. And you’ll get this perfect image of Elon sat in New York in 1944 shot on a Polaroid and it’s,
    0:04:56 and it’s done what an artist would do. It’s taken a bunch of references that the artist has in their
    0:05:01 mind and can merge them together and create this piece of quote unquote art.
    0:05:09 And for the first time, we now finally have a glimpse of intelligence that is actually not ours.
    0:05:13 Yeah. And so we’re kind of, I think the initial reaction is to say that doesn’t count. You’re
    0:05:17 hearing it with like, no, but it is like Drake, they’ve released two Drake records where they’ve
    0:05:24 taken Drake’s voice, used sort of AI to synthesize his voice and made these two records, which are
    0:05:30 bangers. If they are great fucking tracks, like I was playing them to my girlfriend. I was like, and I kept
    0:05:35 playing it. I went to the shot. I kept playing it. I know it’s not Drake, but it’s as good as fucking Drake.
    0:05:38 The only thing, and people are like rubbishing it because it wasn’t Drake. I’m like, well,
    0:05:45 is it making me feel a certain emotion? Is my foot bumping? Had you told, did I not know it wasn’t Drake?
    0:05:50 What I thought have thought this was an amazing track? A hundred percent. And we’re just at the
    0:05:54 start of this exponential curve. Let me show you something. Jack, can you pass me my phone?
    0:06:00 I was, um, I was playing around with artificial intelligence and I was thinking about how it,
    0:06:05 because of the ability to synthesize voices, how we could
    0:06:13 synthesize famous people’s voices and famous people’s voices. So what I made is I made a WhatsApp
    0:06:21 chat called Zen chat, where you can go to it and type in pretty much anyone’s, any famous person’s
    0:06:26 name. And the WhatsApp chat will give you a meditation, a sleep story, a breath work session
    0:06:31 synthesized as that famous person’s voice. So I actually sent Gary Vaynerchuk his voice.
    0:06:35 So basically you say, okay, I want, I’ve got five minutes and I need to go to sleep.
    0:06:40 Yeah. Um, I want Gary Vaynerchuk to send me to sleep. And then it will respond with a voice note.
    0:06:44 This is the one that responded with for Gary Vaynerchuk, but this is not Gary Vaynerchuk. He did not
    0:06:51 record this, but it’s kind of, it’s kind of accurate. Hey, Steven. It’s great to have you here.
    0:06:59 Are you having trouble sleeping? Well, I’ve got a quick meditation technique that might help you out.
    0:07:07 First lie, find a comfortable position to sit or lie down in. Now, take a deep breath in through your
    0:07:14 nose and slowly breathe out through your mouth. It is really shocking. The idea of you and I
    0:07:21 inevitably are going to be somewhere in the middle of nowhere in, you know, in 10 years time. I used to
    0:07:29 say 2055, I’m thinking 2037 is a very pivotal moment now. Uh, you know, and, and, and we will
    0:07:35 not know if we’re there hiding from the machines. We don’t know that yet. There is a likelihood that
    0:07:40 we’ll be hiding from the machines and there is a likelihood it will be there because they don’t
    0:07:48 podcasters anymore. Excuse me. Oh, absolutely true. Steve. No, no, no, no, no. That’s where
    0:07:51 I draw the line. This is absolutely no doubt. Thank you for coming, Mo. It’s great to do the part three
    0:07:57 and thank you for being here. Yes. I won’t sit here and take your propaganda. Let’s, let’s talk about
    0:08:04 reality. Next week on the Diary of this year, we’ve got Elon Musk. Okay. So who here wants to make a bet
    0:08:10 that Steven Bartlett will be interviewing an AI within the next two years? Oh, well, actually, to be fair, I
    0:08:15 actually did go to ChatGTP because I thought having you here, I thought at least give it its chance to
    0:08:21 respond. Yeah. So I asked him a couple of questions. About me? Yeah. Oh man. So today I’m actually going to be
    0:08:25 replaced by ChatGTP because I thought, you know, you’re going to talk about it. So we need a fair and balanced
    0:08:32 debate. Okay. And she said he’s bold. So I’ll ask you a couple of questions that ChatGTP has for you.
    0:08:37 Incredible. So let’s follow that. So I’ve already been replaced. Let’s follow that thread for a
    0:08:43 second. Yeah. Because you’re one of the smartest people I know. That’s not true. It is. But I’ll
    0:08:47 take it. It is true. I mean, I say that publicly all the time. Your book is one of my favorite books
    0:08:54 of all time. You’re very, very, very, very intelligent. Okay. Depth, breadth, intellectual
    0:09:01 horsepower and speed. All of them. There’s a but coming. The reality is it’s not a but. So it is highly
    0:09:07 expected that you’re ahead of this curve. And then you don’t have the choice, Stephen. This is the
    0:09:14 thing. The thing is if, so I’m, I’m in that existential question in my head, because one thing
    0:09:22 I could do is I could literally take, I normally do a 40 days silent retreat in summer. Okay. I could
    0:09:29 take that retreat and, and write two books, me and ChatGPT. Right. I have the ideas in mind. You know,
    0:09:35 I wanted to write a book about digital detoxing. Right. I have most of the ideas in mind, but
    0:09:41 writing takes time. I could simply give the 50 tips that I wrote about digital detoxing to ChatGPT and
    0:09:48 say, write two pages about each of them, edit the pages and have a book out. Okay. Many of us will,
    0:09:55 will follow that path. Okay. The only reason why I may not follow that path is because, you know what?
    0:10:03 I’m not interested. I’m not interested to continue to compete in this capitalist world,
    0:10:09 if you want. Okay. I’m not. I mean, as a, as a, as a, as a human, I’ve made up my mind a long time
    0:10:15 ago that I will want less and less and less in my life. Right. But many of us will follow. I mean,
    0:10:21 I, I, I would worry if you don’t, if you didn’t include that, you know, the smartest AI, if we get
    0:10:28 an AI out there that is extremely intelligent and able to teach us something and Stephen Bartlett didn’t
    0:10:34 include her on our, on his podcast, I would worry. Like you have a duty almost to include her on your
    0:10:40 podcast. It’s, it’s an inevitable that we will engage them in our life more and more. This is one side of
    0:10:48 this. The other side of course, is if you do that, then what will remain? Because a lot of people ask
    0:10:53 me that question, what will happen to jobs? Okay. What will happen to us? Will we have any value,
    0:10:57 any relevance whatsoever? Okay. The truth of the matter is the only thing that will remain in the
    0:11:03 medium term is human connection. Okay. The only thing that will not be replaced is Drake on stage.
    0:11:11 Okay. Is, you know, is, is, is me in a, do you think? Hologram? I think of that Tupac gig they did
    0:11:15 at Coachella where they used the hologram of Tupac. I actually played it the other day to my,
    0:11:21 to my girlfriend when I was making a point and I was like, that was circus act. It was amazing though.
    0:11:26 Amazing. Yeah. See what’s going on with ABBA in London? Yeah. Yeah. I, yeah. And, and Cirque du Soleil had
    0:11:31 uh, uh, uh, Michael Jackson in one for a very long time. Yeah. I mean. So, so this ABBA show in London,
    0:11:36 from what I understand, that’s all holograms on stage. Correct. And it’s going to run in a purpose
    0:11:42 built arena for 10 years. And it is incredible. It really is. So you go, why do you need Drake?
    0:11:48 Great. If that hologram is indistinguishable from Drake and it can, it can perform even better than
    0:11:54 Drake and it’s got more energy than Drake. And it’s, you know, I go, why do you need Drake to even be
    0:11:58 there? I can go to a Drake show without Drake. Cheaper. And look, I might not even need to leave
    0:12:01 my house. I can just put a headset on. Correct. Can you have this?
    0:12:06 What’s the value of this to, to the, to the listener? Oh, come on. You, you hurt me.
    0:12:10 No, no. I mean, I get it to us. I get it to us, but I’m saying, what’s the value of this to the
    0:12:14 listener? Like the value of this to the listener is the information, right? No, no, 100%. I mean,
    0:12:20 think of the automobile industry. There has, you know, there was a time where cars were made,
    0:12:25 you know, handmade and handcrafted and luxurious and so on and so forth. And then,
    0:12:32 you know, Japan went into the scene, completely disrupted the market. Cars were made in, in mass
    0:12:38 quantities at a much cheaper price. And yes, 90% of the cars in the world today, or maybe a lot more,
    0:12:46 a lot more, or I don’t know the number, are no longer, you know, emotional items. They’re functional
    0:12:52 items. There is still, however, every now and then someone that will buy a car that has been
    0:12:58 handcrafted. Right. There is a place for that. There is a place for, you know, if you go walk around
    0:13:06 hotels, the walls are blasted with sort of mass produced art. Okay. But there is still a place for
    0:13:12 an artist expression of something amazing. Okay. My feeling is that there will continue to be a tiny
    0:13:18 space. As I said in the beginning, maybe in five years time, someone will, one or two people will
    0:13:23 buy my next book and say, Hey, it’s written by a human. Look at that. Wonderful. Oh, look at that.
    0:13:30 There is a typo in here. Okay. I don’t know. There might be a very, very big place for me in the next
    0:13:37 few years where I can sort of show up and talk to humans like, Hey, let’s get together in a small
    0:13:43 event. And then, you know, I can express emotions and my personal experiences. And you sort of know
    0:13:48 that this is a human talking. You’ll miss that a little bit. Eventually the majority of the market
    0:13:53 is going to be like cars. It’s going to be mass produced, very cheap, very efficient. It works.
    0:14:00 Right. Because I think sometimes we underestimate what human beings actually want in an experience.
    0:14:04 I remember the story of a friend of mine that came to my office many years ago, and he tells the story
    0:14:10 of the CEO of a record store standing above the floor and saying, people will always come to my
    0:14:16 store because people love music. Now on the surface of it, his hypothesis seems to be true because
    0:14:19 people do love music. It’s conceivable to believe that people will always love music,
    0:14:25 but they don’t love traveling for an hour in the rain and getting in a car to get a plastic disc.
    0:14:26 Correct.
    0:14:31 What they wanted was music. What they didn’t want is like a evidently plastic discs that they had to
    0:14:35 travel for miles for. And I think about that when we think about like public speaking in the Drake show
    0:14:40 and all of these things, like people, what people actually are coming for, even with this podcast,
    0:14:46 is probably like information. But do they really need us anymore for that information when there’s
    0:14:51 going to be a sentient being that’s significantly smarter than at least me and a little bit smarter
    0:14:51 than you?
    0:15:02 So you’re spot on. You are spot on. And actually, this is the reason why I, you know, I’m so grateful
    0:15:08 that you’re hosting this because the truth is the genie’s out of the bottle. Okay. So, you know,
    0:15:15 people tell me, is AI game over for our way of life? It is. Okay. For everything we’ve known,
    0:15:21 this is a very disruptive moment where maybe not tomorrow, but in the near future,
    0:15:28 our way of life will differ. Okay. What will happen? What I’m asking people to do is to start
    0:15:36 considering what that means to your life. What I’m asking governments to do by, like I’m screaming,
    0:15:42 is don’t wait until the first patient, you know, start doing something about, we’re about to see
    0:15:50 mass job losses. We’re about to see, you know, replacements of, of categories of jobs at large.
    0:15:54 Okay. Yeah. It may take a year. It may take seven. It doesn’t matter how long it takes,
    0:15:59 but it’s about to happen. Are you ready? And I, and I have a very, very clear call to action for
    0:16:08 governments. I’m saying tax AI powered businesses at 98%, right? So suddenly you do what the open
    0:16:13 letter was trying to do, slow them down a little bit. And at the same time, get enough money to pay
    0:16:18 for all of those people that will be disrupted by the technology. When you talk about the, the immediate
    0:16:24 impacts on jobs, I’m trying to figure out in that equation, who are the people that stand to lose
    0:16:29 the most? Is it the, the everyday people in foreign countries that don’t have access to
    0:16:33 the internet and won’t benefit? You talk in your book about how this, the sort of wealth disparity
    0:16:35 will only increase.
    0:16:41 Yeah, massively. The, the, the immediate impact on jobs is that, and it’s really interesting,
    0:16:46 huh? Again, we’re stuck in the same prisoner’s dilemma. The immediate impact is that AI will not
    0:16:52 take your job. A person using AI will take your job, right? So you will see within the next few years,
    0:17:00 maybe next couple of years, you’ll see a lot of people skilling up, upskilling themselves in AI to
    0:17:03 the point where they will do the job of 10 others who are not.
    0:17:08 You’re saying tax, tax those companies, 98%, give the money to the humans that are going to be displaced.
    0:17:14 Yeah. Or give, or give the, the money to, to other humans that can build control code,
    0:17:17 that can figure out how we can stay safe.
    0:17:18 This sounds like an emergency.
    0:17:24 It, how do I say this? Have you, remember when you played Tetris?
    0:17:25 Yeah.
    0:17:31 Okay. When you were playing Tetris, there was, you know, always, always one block that you placed
    0:17:38 wrong. And once you placed that block wrong, the game was no longer easier. You know, it started,
    0:17:42 started to gather a few mistakes afterwards and it starts to become quicker and quicker and quicker
    0:17:47 and quicker. When you place that block wrong, you sort of told yourself, okay, it’s a matter of minutes
    0:17:55 now, right? There were still minutes to go and play and have fun before the game ended, but you knew it
    0:18:01 was about to end. Okay. This is the moment we’ve placed the wrong. And I really don’t know how to say
    0:18:08 this any other way. It even makes me emotional. We fucked up. We always said, don’t put them on the
    0:18:16 open internet. Don’t teach them to code and don’t have agents working with them until we know what we’re
    0:18:21 putting out in the world until we find a way to make certain that they have our best interest in
    0:18:29 mind. Why does it make you emotional? Because humanity’s stupidity is affecting people who have
    0:18:39 not done anything wrong. Our greed is affecting the innocent ones. The reality of the matter, Stephen,
    0:18:49 is that this is an arms race, has no interest in what the average human gets out of it. It is all about
    0:18:57 every line of code being written in AI today is to beat the other guy. It’s not to improve the life of
    0:19:05 the third party. People will tell you, this is all for you. And you look at the reactions of humans to AI.
    0:19:10 I mean, we’re either ignorant, people who will tell you, oh, no, no, this is not happening. AI will
    0:19:15 never be creative. They will never compose music. Like, where are you living? Okay. Then you have
    0:19:20 the kids, I call them, where, you know, all over social media, it’s like, oh my God, it squeaks. Look
    0:19:26 at it. It’s orange in color. Amazing. I can’t believe that AI can do this. We have snake oil salesmen.
    0:19:33 Okay. Which are simply saying, copy this, put it in chat, GPT, then go to YouTube, nick that thingy,
    0:19:39 don’t respect a, you know, copyright of anyone or intellectual property of anyone, place it in a video,
    0:19:44 and now you’re going to make $100 a day. Snake oil salesmen. Okay. Of course, we have dystopian
    0:19:49 evangelists, basically people saying, this is it, the world is going to end, which I don’t think is
    0:19:55 reality. It’s a singularity. You have, you know, utopian evangelists that are telling everyone,
    0:19:59 oh, you don’t understand. We’re going to cure cancer. We’re going to do this. Again, not a reality.
    0:20:03 Okay. And you have very few people that are actually saying, what are we going to do about it?
    0:20:10 And, and, and the biggest challenge, if you ask me what went wrong in the 20th century,
    0:20:18 interestingly, is that we have given too much power to people that didn’t assume the responsibility.
    0:20:24 So, you know, you know, I, I, I don’t remember who originally said it, but of course,
    0:20:28 Spider-Man made it very famous, huh? With great power comes great responsibility.
    0:20:37 We have disconnected power and responsibility. So today, a 15 year old, emotional was out of fully
    0:20:43 developed prefrontal cortex to make the right decisions yet. This is science, huh? We, we developed
    0:20:49 our prefrontal cortex fully and at age 25 or so with all of that limbic system, emotion,
    0:20:56 and passion would buy a CRISPR kit and, you know, modify a rabbit to become a little more
    0:21:02 more muscular and, and let it loose in the wild or an influencer who doesn’t really know
    0:21:10 how far the impact of what they’re posting online can hurt or cause depression or cause people to feel
    0:21:17 bad. Okay. And, and putting that online, we, there is a disconnect between the power and the responsibility.
    0:21:23 And the problem we have today is that there is a disconnect between those who are writing the code
    0:21:29 of AI and the responsibility of what’s going about to happen because of that code. Okay. And, and, and
    0:21:36 I feel compassion for the rest of the world. I feel that this is wrong. I feel that, you know,
    0:21:43 for someone’s life to be affected by the actions of others without having a say in how those actions should be
    0:21:49 is the ultimate, the top level of stupidity from humanity.
    0:21:54 If this conversation resonates with you and you want to ensure you’re staying at the forefront of
    0:22:00 innovation, AI, and more, register to secure your spot at one of the Gartner IT Symposium Expos.
    0:22:05 There are hundreds of sessions taking place based on thousands of hours of research and conversations
    0:22:11 within the IT community and all led by Gartner experts. Connect with visionaries, network, and dive
    0:22:17 into the big trends shaping tech so you don’t get left behind. Spaces are limited. So register yourself by
    0:22:27 visiting gartner.com/symposium. That’s gartner.com/symposium.
    Nếu bạn là một nhà lãnh đạo công nghệ thông tin, CIO hoặc một người đưa ra những quyết định lớn trong lĩnh vực công nghệ, có một sự kiện diễn ra trong năm nay mà tôi muốn bạn chú ý. Gartner, nhà tài trợ cho tập Moments hôm nay, sẽ tổ chức hội nghị triển lãm IT Symposium hàng năm của họ. Hội nghị này là cách nhanh nhất để bạn cập nhật mọi thứ đang diễn ra trong lĩnh vực công nghệ. Mục tiêu chính là cung cấp cho các nhà lãnh đạo những khung pháp lý để dẫn dắt tự tin vào năm 2025 trong một thế giới đang thay đổi nhanh chóng. Với phạm vi toàn cầu của Gartner, sẽ có một sự kiện diễn ra gần bạn, bao gồm cả tại Hoa Kỳ, Châu Âu, Châu Á và Australia. Bạn có thể mong chờ những cuộc thảo luận về AI, an ninh mạng, lãnh đạo trong thời đại số cũng như những cái nhìn sâu sắc theo ngành. Đảm bảo chỗ của bạn bằng cách đăng ký tại gartner.com/symposium. Đó là gartner.com/symposium. Và hãy thưởng thức khoảnh khắc này với Mo Gordat, cựu CBO của Google X, nói về khả năng AI sẽ thay thế con người trong lực lượng lao động.
    Vậy cái đầu tiên không thể tránh khỏi, chỉ để làm rõ, là gì? Chúng ta có dừng lại không?
    AI sẽ không bị dừng lại.
    Okay, vậy cái không thể tránh khỏi thứ hai là gì?
    Là nó sẽ thông minh hơn rất nhiều. Như tôi đã dự đoán trong cuốn sách, tôi dự đoán nó sẽ thông minh hơn chúng ta một tỷ lần vào năm 2045.
    Ý tôi là, nó đã thông minh hơn 99,99% dân số.
    100%.
    ChatGPT4 biết nhiều hơn bất kỳ con người nào trên hành tinh này.
    Đúng vậy. Nó có nhiều thông tin hơn.
    Hoàn toàn đúng. Gấp một ngàn lần. Gấp một ngàn lần. Nhân tiện, mã của một transformer, chữ T trong GPT dài 2.000 dòng. Nó không quá phức tạp. Thực tế, nó không phải là một cỗ máy thông minh. Nó chỉ đơn giản là dự đoán từ tiếp theo. Okay. Và rất nhiều người không hiểu điều đó. Bạn biết đấy, ChatGPT như nó hiện tại, bạn biết đấy, những đứa trẻ ở Mỹ nếu bạn dạy cho chúng tất cả các tên tiểu bang và các tổng thống của Mỹ và đứa trẻ sẽ đứng đó lặp lại chúng thì bạn sẽ nghĩ, ôi trời ơi, đó là một thiên tài. Không hẳn, đúng không? Đó là cha mẹ bạn thực sự cố gắng làm cho bạn trông như một thiên tài bằng cách bảo bạn ghi nhớ một số thứ vô nghĩa. Nhưng rồi khi bạn nghĩ về nó, đó là những gì ChatGPT đang làm. Sự khác biệt duy nhất là thay vì đọc tất cả các tên tiểu bang và tất cả các tên tổng thống, nó đang đọc hàng triệu triệu triệu trang. Okay. Và vì vậy nó lặp lại những gì tốt nhất mà tất cả loài người đã nói. Okay. Và sau đó nó thêm một chút trí thông minh đáng kinh ngạc, nơi nó có thể lặp lại theo cách mà Shakespeare đã nói. Bạn biết đấy, những khả năng tuyệt vời trong việc dự đoán những sắc thái chính xác của phong cách của Shakespeare để họ có thể lặp lại theo cách đó, và làm như vậy. Nhưng vẫn, bạn biết đấy, khi tôi viết, ví dụ, tôi không nói rằng tôi thông minh, nhưng khi tôi viết một cái gì đó như, bạn biết đấy, phương trình hạnh phúc trong cuốn sách đầu tiên của tôi, đó là một cái gì đó chưa bao giờ được viết trước đó, đúng không? ChatGPT chưa đến đó. Tất cả các transformer chưa đến đó. Chúng sẽ không tạo ra một cái gì đó mà chưa bao giờ tồn tại trước đó. Chúng sẽ tạo ra những điều tốt nhất của mọi thứ và một cách sinh ra sẽ xây dựng một chút trên đó. Nhưng rất nhanh chóng chúng sẽ nghĩ ra những điều mà chúng ta chưa bao giờ khám phá ra. Chưa bao giờ biết. Nhưng ngay cả trong việc đó, tôi tự hỏi liệu chúng ta có một chút ảo tưởng về những gì sáng tạo thực sự là. Sáng tạo, theo tôi, giống như việc lấy một vài điều mà tôi biết và kết hợp chúng theo những cách mới và thú vị. Và ChatGPT hoàn toàn có khả năng như kiểu kết hợp hai khái niệm lại với nhau. Một trong những điều tôi đã nói với ChatGPT là, tôi đã nói, hãy cho tôi biết một điều chưa từng được nói trước đây, nhưng lại mâu thuẫn và đúng. Và nó đưa ra những cách diễn đạt tuyệt vời như, ngay khi bạn ngừng tìm kiếm, bạn sẽ tìm thấy điều mà bạn đang tìm kiếm. Giống như những chân lý mâu thuẫn kiểu này. Và tôi đã lấy chúng và tìm kiếm chúng trên mạng để xem liệu chúng đã từng được trích dẫn trước đây và tôi không thể tìm thấy.
    Thật thú vị.
    Vì vậy, về mặt sáng tạo, tôi nghĩ rằng, đó là sáng tạo.
    Đó là thuật toán của sự sáng tạo. Tôi đã la hét điều đó trong thế giới AI trong một thời gian dài. Bởi vì luôn có những người thực sự chỉ muốn được chứng minh là đúng. Okay. Và họ sẽ nói, ôi không, nhưng khoan đã, sự sáng tạo của con người. Họ sẽ không bao giờ, họ sẽ không bao giờ đạt được điều đó. Giống như, người bạn ơi, xin hãy, xin hãy, bạn biết đấy, sự sáng tạo của con người là thuật toán. Hãy xem tất cả các giải pháp có thể mà bạn có thể tìm thấy cho một vấn đề. Lấy ra những cái đã được thử nghiệm trước đó và giữ lại những cái chưa được thử nghiệm trước đó. Và đó là những giải pháp sáng tạo. Đó là một cách giải thích thuật toán để mô tả sáng tạo là một giải pháp tốt. Chưa bao giờ được thử nghiệm trước đó. Bạn có thể làm điều đó với ChatGPT bằng một lời nhắc. Nó giống như, và midjourney với việc tạo hình ảnh, bạn có thể nói, tôi muốn thấy Elon Musk vào năm 1944, New York lái một chiếc taxi của thời đó được chụp bằng Polaroid, thể hiện nhiều cảm xúc khác nhau. Và bạn sẽ nhận được bức hình hoàn hảo của Elon ngồi ở New York vào năm 1944 chụp bằng Polaroid và nó, và nó đã làm những gì một nghệ sĩ sẽ làm. Nó đã lấy một đống tài liệu tham khảo mà nghệ sĩ có trong đầu và có thể kết hợp chúng lại và tạo ra tác phẩm “nghệ thuật” này.
    Và lần đầu tiên, chúng ta cuối cùng đã có một cái nhìn thoáng về trí tuệ mà thực sự không phải là của chúng ta.
    Và vì vậy, tôi nghĩ phản ứng ban đầu là nói rằng điều đó không có giá trị. Bạn nghe bằng cách như, không, nhưng nó thật sự có giá trị như Drake, họ đã phát hành hai bản ghi của Drake mà họ đã sử dụng giọng nói của Drake, sử dụng một loại AI để tổng hợp giọng nói của anh ấy và đã làm ra hai bản ghi này, những bản nhạc rất hay. Nếu nó là những bản nhạc tuyệt vời, tôi đã phát cho bạn gái nghe. Tôi đã như vậy và tôi cứ phát đi phát lại. Tôi đã đến quán rượu. Tôi cứ phát đi phát lại. Tôi biết đó không phải là Drake, nhưng nó hay như Drake. Điều duy nhất, và mọi người lại đang chế nhạo điều đó vì nó không phải là Drake.
    Tôi nghĩ, ừm,
    liệu điều đó có khiến tôi cảm thấy một cảm xúc nào đó không? Hay là chân tôi đang đập? Nếu bạn đã nói cho tôi biết, tôi đã không biết rằng đó không phải là Drake?
    Liệu tôi đã từng nghĩ rằng đây là một bản nhạc tuyệt vời? Một trăm phần trăm. Và chúng ta chỉ mới ở
    bắt đầu của đường cong gia tăng này. Hãy để tôi cho bạn xem một cái gì đó. Jack, bạn có thể đưa cho tôi điện thoại của tôi không?
    Tôi đã, ừm, tôi đã chơi đùa với trí tuệ nhân tạo và tôi đã nghĩ về cách mà nó, vì khả năng tổng hợp giọng nói, có thể
    tổng hợp giọng nói của những người nổi tiếng. Vậy nên, tôi đã tạo ra một chat WhatsApp gọi là Zen chat, nơi bạn có thể vào và gõ tên của hầu hết bất kỳ ai, bất kỳ người nổi tiếng nào. Và chat WhatsApp sẽ cung cấp cho bạn một bài thiền, một câu chuyện để ngủ, một phiên làm việc về hơi thở được tổng hợp dưới giọng nói của người nổi tiếng đó. Vì vậy, tôi đã thực sự gửi giọng nói của Gary Vaynerchuk cho anh ấy.
    Cơ bản là bạn nói, được rồi, tôi có năm phút và tôi cần phải đi ngủ.
    Ừm, tôi muốn Gary Vaynerchuk gửi tôi vào giấc ngủ. Và sau đó nó sẽ phản hồi bằng một ghi âm giọng nói. Đây là một cái mà đã phản hồi cho Gary Vaynerchuk, nhưng đây không phải là Gary Vaynerchuk. Anh ấy không ghi âm cái này, nhưng nó khá là chính xác. Chào Steven. Thật tuyệt khi có bạn ở đây. Bạn có gặp khó khăn trong việc ngủ không? Vâng, tôi có một kỹ thuật thiền nhanh mà có thể giúp bạn.
    Trước tiên, nằm xuống và tìm một vị trí thoải mái để ngồi hoặc nằm. Giờ, hãy hít thở sâu qua mũi và từ từ thở ra qua miệng. Thật sốc. Ý tưởng rằng bạn và tôi sẽ không tránh khỏi việc ở nơi nào đó giữa chốn không người trong, bạn biết đấy, trong 10 năm tới. Tôi đã từng nói năm 2055, nhưng giờ tôi nghĩ năm 2037 là một thời điểm rất quan trọng.
    Bạn biết đấy, và chúng ta sẽ không biết liệu chúng ta có đang trốn tránh khỏi những cỗ máy hay không. Chúng ta vẫn không biết điều đó. Có khả năng rằng chúng ta sẽ đang trốn tránh những cỗ máy và có khả năng rằng chúng ta sẽ ở đó bởi vì họ không còn là người làm podcast nữa. Xin lỗi. Ôi, thực sự đúng. Steve. Không, không, không, không, không. Đó là nơi tôi vạch ra giới hạn. Điều này không còn nghi ngờ gì nữa. Cảm ơn vì đã đến, Mo. Thật tuyệt khi thực hiện phần ba và cảm ơn bạn đã ở đây. Vâng. Tôi sẽ không ngồi đây và tiếp nhận tuyên truyền của bạn. Hãy cùng nhau nói về thực tại. Tuần tới trên Nhật ký của năm nay, chúng ta sẽ có Elon Musk. Được rồi. Vậy ai ở đây muốn đặt cược rằng Steven Bartlett sẽ phỏng vấn một AI trong vòng hai năm tới? Ôi, thực ra thì, để công bằng, tôi thực sự đã vào ChatGTP vì tôi nghĩ bạn ở đây, tôi nghĩ ít nhất nên cho nó cơ hội để phản hồi.
    Ừm. Vậy tôi đã hỏi nó một vài câu hỏi. Về tôi? Ừm. Ôi trời. Hôm nay thực sự tôi sẽ được ChatGTP thay thế vì tôi nghĩ, bạn biết đấy, bạn sẽ nói về nó. Vì vậy, chúng ta cần một cuộc tranh luận công bằng và cân bằng. Được thôi. Cô ấy nói anh ấy táo bạo. Vậy tôi sẽ hỏi bạn một vài câu hỏi mà ChatGTP có cho bạn.
    Không thể tin được. Vậy hãy theo dõi nhé. Vậy tôi đã bị thay thế rồi. Hãy theo dõi chủ đề đó một chút. Ừm. Bởi vì bạn là một trong những người thông minh nhất tôi biết. Điều đó không đúng. Nó đúng. Nhưng tôi sẽ nhận. Nó đúng. Ý tôi là, tôi nói điều đó công khai mọi lúc. Cuốn sách của bạn là một trong những cuốn sách yêu thích nhất của tôi mọi thời đại. Bạn rất, rất, rất, rất thông minh.
    Được rồi. Độ sâu, chiều rộng, sức mạnh trí tuệ và tốc độ. Tất cả chúng. Có một điều nhưng sắp đến. Thực tế là không có một điều nhưng nào. Vậy điều đó được kỳ vọng cao rằng bạn sẽ đi trước đường cong này.
    Và sau đó bạn không có sự lựa chọn, Stephen. Đây là điều. Vấn đề là nếu, vì vậy, tôi đang trong câu hỏi tồn tại trong đầu mình, bởi vì một điều tôi có thể làm là tôi có thể thực sự tham gia vào một đợt tĩnh lặng 40 ngày vào mùa hè. Được rồi. Tôi có thể tham gia đợt tĩnh lặng đó và viết hai cuốn sách, tôi và ChatGPT. Đúng không? Tôi đã có những ý tưởng trong đầu. Bạn biết đấy, tôi muốn viết một cuốn sách về cách detox kỹ thuật số. Đúng không? Tôi đã có hầu hết các ý tưởng trong đầu, nhưng
    việc viết cần thời gian. Tôi có thể đơn giản cho ChatGPT 50 mẹo mà tôi đã viết về detox kỹ thuật số và nói, viết hai trang về mỗi cái, chỉnh sửa các trang và có một cuốn sách ra mắt. Được rồi. Nhiều chúng ta sẽ, sẽ theo con đường đó. Được rồi. Lý do duy nhất mà tôi có thể không theo con đường đó là bởi vì, bạn biết không? Tôi không quan tâm. Tôi không quan tâm đến việc tiếp tục cạnh tranh trong thế giới tư bản này, nếu bạn muốn. Được rồi. Tôi không. Ý tôi là, với tư cách là một con người, tôi đã quyết định từ lâu rằng tôi muốn ít hơn và ít hơn trong cuộc sống của mình. Đúng không? Nhưng nhiều người trong chúng ta sẽ theo. Ý tôi là, tôi sẽ lo lắng nếu bạn không, nếu bạn không bao gồm điều đó, bạn biết đấy, AI thông minh nhất, nếu chúng ta có một AI nào đó mà cực kỳ thông minh và có khả năng dạy chúng ta một điều gì đó và Stephen Bartlett không bao gồm cô ấy trong podcast của mình, tôi sẽ lo lắng. Giống như bạn có một trách nhiệm gần như là phải bao gồm cô ấy trong podcast của bạn. Điều này là không thể tránh khỏi rằng chúng ta sẽ tương tác với họ nhiều hơn trong cuộc sống của mình. Đây là một khía cạnh của điều này. Khía cạnh khác, tất nhiên, là nếu bạn làm điều đó, thì điều gì sẽ còn lại? Bởi vì nhiều người hỏi tôi câu hỏi đó, điều gì sẽ xảy ra với công việc? Được rồi. Điều gì sẽ xảy ra với chúng ta? Liệu chúng ta có còn giá trị, có liên quan gì hay không? Được rồi. Sự thật là điều duy nhất sẽ còn lại ở tầm trung là kết nối con người. Được rồi. Điều duy nhất sẽ không bị thay thế là Drake trên sân khấu. Được rồi. Là bạn biết đấy, là tôi trong một, bạn có nghĩ không? Hologram? Tôi nghĩ về buổi biểu diễn của Tupac mà họ đã tổ chức ở Coachella nơi họ đã sử dụng hình ảnh hologram của Tupac. Tôi thực sự đã phát lại nó hôm trước cho bạn gái tôi khi tôi đang muốn nhấn mạnh một điểm và tôi đã nói, đó thật sự là một màn biểu diễn tuyệt vời. Thật sự tuyệt vời. Ừ. Bạn có thấy điều gì đang diễn ra với ABBA ở London không? Ừ. Ừm. Và, và Cirque du Soleil đã có Michael Jackson trong một sự kiện rất lâu rồi. Ừ. Ý tôi là. Vậy, show ABBA này ở London, theo như tôi hiểu, tất cả đều là hologram trên sân khấu. Đúng vậy. Và nó sẽ diễn ra trong một đấu trường được xây dựng đặc biệt trong 10 năm. Và nó thật sự tuyệt vời. Thật sự là như vậy.
    Vậy bạn nói, tại sao bạn cần Drake? Tuyệt vời. Nếu hologram đó không thể phân biệt được với Drake và nó có thể biểu diễn thậm chí còn tốt hơn Drake và nó có nhiều năng lượng hơn Drake. Và, bạn biết đấy, tôi nghĩ, tại sao bạn cần Drake thậm chí còn có mặt ở đó? Tôi có thể đến một buổi diễn của Drake mà không có Drake. Rẻ hơn. Và nhìn này, có thể tôi thậm chí không cần rời khỏi nhà. Tôi chỉ cần đeo một chiếc tai nghe. Chính xác. Bạn có thể có điều này không? Giá trị của điều này đối với, đối với người nghe là gì? À, nào nào. Bạn làm tôi đau lòng. Không, không. Ý tôi là, tôi hiểu điều đó đối với chúng ta. Tôi hiểu điều đó đối với chúng ta, nhưng tôi đang nói, giá trị của điều này đối với người nghe là gì? Giá trị của điều này đối với người nghe là thông tin, đúng không? Không, không, 100%. Ý tôi là, hãy nghĩ về ngành công nghiệp ô tô. Đã có thời kỳ mà ô tô được sản xuất, bạn biết đấy, bằng tay và thủ công và sang trọng và cứ thế. Rồi, bạn biết đấy, Nhật Bản xuất hiện, hoàn toàn làm rối loạn thị trường. Ô tô được sản xuất với số lượng lớn với mức giá rẻ hơn nhiều. Và vâng, 90% ô tô trên thế giới ngày nay, hoặc có thể còn nhiều hơn, không còn là, bạn biết đấy, những món đồ cảm xúc. Chúng là những món đồ chức năng. Tuy nhiên, thi thoảng vẫn có người sẽ mua một chiếc ô tô được làm thủ công. Đúng vậy. Có một chỗ cho điều đó. Có một chỗ cho, bạn biết đấy, nếu bạn đi xung quanh các khách sạn, các bức tường được phủ bởi những tác phẩm nghệ thuật sản xuất hàng loạt. Được rồi. Nhưng vẫn có một chỗ cho biểu cảm nghệ thuật về điều gì đó tuyệt vời. Được rồi. Cảm giác của tôi là sẽ vẫn có một không gian nhỏ. Như tôi đã nói lúc đầu, có thể trong năm năm tới, một hoặc hai người sẽ mua cuốn sách tiếp theo của tôi và nói, Này, nó được viết bởi một con người. Nhìn kìa. Thật tuyệt. Ôi, nhìn kìa. Có một lỗi chính tả ở đây. Được rồi. Tôi không biết. Có thể sẽ có một chỗ rất, rất lớn cho tôi trong vài năm tới nơi tôi có thể xuất hiện và nói chuyện với con người như, Này, hãy tập hợp lại trong một sự kiện nhỏ. Và sau đó, bạn biết đấy, tôi có thể thể hiện cảm xúc và trải nghiệm cá nhân của tôi. Và bạn sẽ biết rằng đây là một con người đang nói. Bạn sẽ nhớ điều đó một chút. Cuối cùng thì, phần lớn thị trường sẽ giống như ô tô. Nó sẽ được sản xuất hàng loạt, rất rẻ, rất hiệu quả. Nó hoạt động. Đúng không? Bởi vì tôi nghĩ đôi khi chúng ta đánh giá thấp những gì con người thực sự muốn trong một trải nghiệm. Tôi nhớ câu chuyện của một người bạn của tôi đã đến văn phòng của tôi nhiều năm trước, và anh ấy kể về CEO của một cửa hàng đĩa đứng ở trên sàn và nói, mọi người sẽ luôn đến cửa hàng của tôi vì mọi người yêu âm nhạc. Bây giờ thì trên bề mặt, giả thuyết của anh ấy có vẻ đúng bởi vì mọi người thực sự yêu âm nhạc. Thật hợp lý để tin rằng mọi người sẽ luôn yêu âm nhạc, nhưng họ không yêu việc đi hàng giờ trong mưa và phải lên xe để lấy một đĩa nhựa. Chính xác. Những gì họ muốn là âm nhạc. Những gì họ không muốn là những chiếc đĩa nhựa hiện rõ mà họ phải đi hàng dặm để có được. Và tôi nghĩ về điều đó khi chúng ta nghĩ về việc nói trước công chúng trong buổi biểu diễn của Drake và tất cả những điều này, như, mọi người, những gì mọi người thật sự đến để tìm kiếm, ngay cả với podcast này, có thể là thông tin. Nhưng họ thực sự có cần chúng ta cho thông tin đó nữa khi sẽ có một sinh vật có tri giác thông minh hơn ít nhất là tôi và một chút thông minh hơn bạn không? Vì vậy, bạn hoàn toàn đúng. Bạn hoàn toàn đúng. Và thực sự, đây là lý do tại sao tôi, bạn biết đấy, tôi rất biết ơn vì bạn tổ chức điều này bởi vì sự thật là cái genie đã ra khỏi chai. Được rồi. Vì vậy, bạn biết đấy, mọi người hỏi tôi, liệu AI có chấm dứt cách sống của chúng ta không? Có. Được rồi. Đối với mọi thứ mà chúng ta đã biết, đây là một thời điểm rất đột phá nơi mà có thể không phải là ngày mai, nhưng trong tương lai gần, cách sống của chúng ta sẽ khác. Được rồi, điều gì sẽ xảy ra? Điều tôi đang yêu cầu mọi người là bắt đầu xem xét điều này có nghĩa là gì đối với cuộc sống của bạn. Điều tôi đang yêu cầu chính phủ làm bởi vì, như tôi đang la hét, là đừng đợi đến khi bệnh nhân đầu tiên, bạn biết đấy, bắt đầu làm gì đó về, chúng ta sắp chứng kiến những mất mát việc làm hàng loạt. Chúng ta sắp chứng kiến việc thay thế các loại công việc lớn. Được rồi. Có thể mất một năm. Có thể mất bảy năm. Không quan trọng nó mất bao lâu, nhưng nó sắp xảy ra. Bạn đã sẵn sàng chưa? Và tôi có một lời kêu gọi hành động rất rõ ràng dành cho chính phủ. Tôi đang nói thuế các doanh nghiệp áp dụng AI ở mức 98%, đúng không? Vì vậy, đột nhiên bạn làm những gì bức thư mở đang cố gắng làm, làm chậm lại một chút. Và cùng lúc đó, kiếm đủ tiền để trả cho tất cả những người sẽ bị ảnh hưởng bởi công nghệ. Khi bạn nói về những ảnh hưởng ngay lập tức đối với việc làm, tôi đang cố gắng tìm ra trong phương trình đó, những ai sẽ là người thiệt hại nhiều nhất? Có phải là những người bình thường ở các quốc gia khác không có quyền tiếp cận internet và sẽ không được hưởng lợi? Bạn đã nói trong cuốn sách của mình về cách mà sự chênh lệch giàu nghèo này chỉ sẽ gia tăng. Ừ, rất lớn. Ảnh hưởng ngay lập tức đến việc làm là như vậy, và thực sự rất thú vị, hả? Một lần nữa, chúng ta bị mắc kẹt trong cùng một tình huống tiến thoái lưỡng nan của những người bị giam cầm. Ảnh hưởng ngay lập tức đó là AI sẽ không lấy đi công việc của bạn. Một người sử dụng AI sẽ lấy đi công việc của bạn. Đúng không? Vì vậy, bạn sẽ thấy trong vài năm tới, có thể trong vài năm tới, bạn sẽ thấy rất nhiều người nâng cao kỹ năng của mình trong AI đến mức họ sẽ làm công việc của 10 người khác không làm. Bạn đang nói, đánh thuế, đánh thuế những công ty đó, 98%, và trao tiền cho những con người sẽ bị mất việc. Vâng. Hoặc trao tiền cho những con người khác có thể tạo ra mã kiểm soát, có thể tìm ra cách mà chúng ta có thể đảm bảo an toàn. Điều này nghe như một tình huống khẩn cấp. Nó, tôi phải nói thế nào nhỉ? Bạn có nhớ khi bạn chơi Tetris không? Vâng. Được rồi. Khi bạn đang chơi Tetris, luôn có một khối mà bạn đặt sai. Và một khi bạn đặt khối đó sai, trò chơi không còn dễ dàng nữa.
    Bạn biết đấy, mọi chuyện bắt đầu,
    bắt đầu tích lũy một vài sai lầm và mọi thứ bắt đầu trở nên nhanh hơn, nhanh hơn và nhanh hơn. Khi bạn đặt khối đó sai, bạn tự nói với bản thân, được rồi, bây giờ chỉ còn vài phút nữa thôi, đúng không? Vẫn còn vài phút để chơi và vui vẻ trước khi trò chơi kết thúc, nhưng bạn biết rằng nó sắp kết thúc. Được rồi. Đây là khoảnh khắc mà chúng ta đã đặt sai. Và tôi thực sự không biết nói cách nào khác. Nó khiến tôi cũng trở nên xúc động. Chúng ta đã mắc lỗi. Chúng ta luôn nói, đừng đưa chúng lên Internet công khai. Đừng dạy chúng lập trình và đừng để các đại lý làm việc với chúng cho đến khi chúng ta biết những gì chúng ta đang đưa ra thế giới cho đến khi tìm ra cách đảm bảo rằng họ có lợi ích tốt nhất của chúng ta trong tâm trí. Tại sao điều đó khiến bạn xúc động? Bởi vì sự ngu dốt của nhân loại đang ảnh hưởng đến những người chưa làm điều gì sai. Lòng tham của chúng ta đang ảnh hưởng đến những người vô tội. Thực tế là, Stephen, đây là một cuộc chạy đua vũ trang, không quan tâm đến những gì con người bình thường nhận được từ nó. Tất cả đều là để mỗi dòng mã được viết trong AI ngày nay là để đánh bại người khác. Nó không phải để cải thiện cuộc sống của bên thứ ba. Mọi người sẽ nói với bạn, tất cả đều vì bạn. Và bạn nhìn vào phản ứng của con người đối với AI. Ý tôi là, chúng ta hoặc là ngu dốt, những người sẽ nói với bạn, ôi không, điều này không xảy ra. AI sẽ không bao giờ sáng tạo. Họ sẽ không bao giờ sáng tác âm nhạc. Bạn đang sống ở đâu vậy? Được rồi. Rồi bạn có những đứa trẻ, tôi gọi chúng như vậy, mà bạn biết đấy, trên khắp mạng xã hội, như, ôi Chúa ơi, nó kêu. Nhìn kìa, nó có màu cam. Thật tuyệt vời. Tôi không thể tin rằng AI có thể làm được điều này. Chúng ta có những kẻ bán thuốc rắn. Được rồi. Chỉ đơn giản nói, sao chép cái này, đưa nó vào chat GPT, rồi lên YouTube, lấy cái gì đó, không tôn trọng bản quyền của bất kỳ ai hoặc tài sản trí tuệ của bất kỳ ai, đưa nó vào một video, và bây giờ bạn sẽ kiếm được 100 đô la mỗi ngày. Những kẻ bán thuốc rắn. Được rồi. Tất nhiên, chúng ta có những người truyền bá nỗi sợ hãi, cơ bản là những người nói rằng, đây là, thế giới sắp hết, mà tôi không nghĩ là thực tế. Đó là một kỳ dị. Bạn có, bạn biết đấy, những người truyền bá lạc quan mà đang nói với mọi người, ôi, bạn không hiểu đâu. Chúng ta sẽ chữa căn bệnh ung thư. Chúng ta sẽ làm điều này. Một lần nữa, không phải là thực tế. Được rồi. Và bạn có rất ít người thực sự nói, chúng ta sẽ làm gì về điều này? Và, và thách thức lớn nhất, nếu bạn hỏi tôi điều gì đã sai trong thế kỷ 20, thú vị là chúng ta đã trao quá nhiều quyền lực cho những người không nhận trách nhiệm. Vì vậy, bạn biết đấy, tôi không nhớ ai là người đã nói điều này đầu tiên nhưng tất nhiên, Spider-Man đã làm cho nó trở nên nổi tiếng, huh? Với quyền lực lớn đi kèm với trách nhiệm lớn. Chúng ta đã ngắt kết nối quyền lực và trách nhiệm. Vì vậy bây giờ, một đứa trẻ 15 tuổi, tâm lý chưa phát triển hoàn toàn vỏ não trước trán để đưa ra quyết định đúng đắn. Đây là khoa học, huh? Chúng ta phát triển vỏ não trước trán của chúng ta hoàn toàn và khoảng 25 tuổi với tất cả hệ thống limbic, cảm xúc và đam mê sẽ mua một bộ CRISPR và, bạn biết đấy, sửa đổi một con thỏ để trở nên cơ bắp hơn một chút và để nó tự do trong hoang dã hoặc một người ảnh hưởng không thực sự biết được tác động của những gì họ đang đăng tải trực tuyến có thể gây tổn thương hay gây ra trầm cảm hoặc khiến mọi người cảm thấy tệ. Được rồi? Và, và việc đưa điều đó lên mạng, chúng ta có một sự ngắt kết nối giữa quyền lực và trách nhiệm. Và vấn đề mà chúng ta gặp phải hôm nay là có một sự ngắt kết nối giữa những người đang viết mã cho AI và trách nhiệm về những gì sẽ xảy ra do mã đó. Được rồi? Và, và, và tôi cảm thấy thương xót cho phần còn lại của thế giới. Tôi cảm thấy rằng điều này là sai. Tôi cảm thấy rằng, bạn biết đấy, để cuộc sống của ai đó bị ảnh hưởng bởi hành động của người khác mà không có sự góp mặt trong cách mà những hành động đó nên diễn ra thì đó là mức độ ngu dốt tối thượng của nhân loại. Nếu cuộc trò chuyện này vang vọng với bạn và bạn muốn đảm bảo mình dẫn đầu trong đổi mới, AI và nhiều hơn nữa, hãy đăng ký để đảm bảo chỗ của bạn tại một trong những Hội nghị Triển lãm Công nghệ Thông tin của Gartner. Có hàng trăm phiên họp diễn ra dựa trên hàng ngàn giờ nghiên cứu và các cuộc trò chuyện trong cộng đồng IT và tất cả đều được dẫn dắt bởi các chuyên gia của Gartner. Kết nối với những người có tầm nhìn, giao lưu và đi sâu vào những xu hướng lớn đang hình thành công nghệ để bạn không bị bỏ lại phía sau. Chỗ ngồi có hạn. Vì vậy, hãy đăng ký ngay tại gartner.com/symposium. Đó là gartner.com/symposium.
    如果你是一位IT領導者、首席資訊官或在科技領域做出重大決策的人,那麼有一個即將舉行的活動我希望你能關注。今年,贊助今天「時刻」系列節目的Gartner將舉辦年度IT研討會博覽會。這場會議是快速了解科技界最新動態的最佳途徑。整個活動的理念是為高層主管提供在2025年自信領導的框架,因為我們所處的世界變化極快。而Gartner的全球影響力也意味著在美國、歐洲、亞洲和澳洲都有臨近的活動。你可以期待關於人工智慧、網絡安全、數位時代的領導力以及行業特定的深入探討等主題的對話。請通過訪問gartner.com/symposium來預訂你的名額。網址是gartner.com/symposium。接下來享受這段與前Google X首席商務官Mo Gordat談論人工智慧取代人類的可能性的精彩時刻。
    所以第一個不可避免的問題,為了澄清,就是我們會停止嗎?
    人工智慧是不會被停止的。
    好吧,那第二個不可避免的事呢?
    會變得更聰明。就像在這本書中,我預測到2045年,人工智慧會比我們聰明一百萬倍。
    我指的是,它們已經是比99.99%的人口更聰明了。
    100%。
    ChatGPT-4知道的資訊比地球上任何人都要多。
    是的。
    知道的信息多得多。
    絕對是,一千倍。一千倍。順便說一句,一個變壓器的代碼,GPT中的”T”長達2,000行,並不是非常複雜。其實這個機器並不是特別智能,它只是在預測下一個單詞。好的,很多人不理解這點。你知道,像現在的ChatGPT,那些孩子,如果你在美國教你的孩子記住所有州的名字和美國總統的名字,然後孩子能站起來重複出來,你會說,天啊,那是個神童。其實不是,對吧?這只是你的父母試圖讓你看起來像個神童,告訴你去記住一些廢物而已。但是當你想想,這正是ChatGPT在做的。唯一的區別是,它不是在讀所有州的名字和所有總統的名字,而是在閱讀數萬億的頁面。好的,所以它重複了所有人類中最好的人所說的話。然後它添加了驚人的智慧,能以莎士比亞會說的方式重複它。你知道,那種能夠準確預測莎士比亞風格微妙之處的驚人能力,以便以那種方式重複等等。但即便如此,當我寫作時,比如說,我不敢說我是聰明的,但當我寫下一些像是我第一本書中的「幸福方程式」,這是之前從未寫過的東西,對吧?ChatGPT還沒有達到那個水平。所有的變壓器還未達到。它們不會創造出一些從未存在的東西。它們會讓所有資料中最好的內容變成生成的,並在此基礎上稍作改進。但我也在想,我們是否對創造力有些錯誤的認知。就我而言,創造力就像是將我所知道的一些事物以新的、有趣的方式結合在一起。而ChatGPT完全有能力將兩個概念合併在一起。我曾對ChatGPT說過,我說,告訴我一些以矛盾的方式表達的,但又真實的話。它會提出這些奇妙的表達,例如,”一旦你停止尋找,你會找到你所尋找的東西。”就這類矛盾的真理。然後我會把這些話拿去上網搜尋,看看是否曾經被引用過,但我找不到它們。
    這很有趣。
    所以在創造力方面,我認為這是創造性的。
    這是創造力的算法。我在AI領域已經叫喊了很長一段時間。因為你總會遇到那些只是想證明自己是對的人。好的,所以他們會說,哦,不,等等,人類的創造力,他們永遠無法比擬。像,老兄,拜託,人類的創造力是算法化的。它是查看你可以找到的所有問題的可能解決方案。去掉那些已經嘗試過的,保留那些從未嘗試過的,這些就是創造性的解決方案。用一種算法化的方式來描述創造性,是好的解決方案,這是從未嘗試過的。你可以用chatGPT提供的提示做到這一點。就像是在MidJourney創建圖像時,你可以說,我想看看1944年紐約的埃隆·馬斯克,開著當時的計程車,拍攝於寶麗來,表達各種情感。你會得到這個完美的圖像,埃隆·馬斯克坐在1944年的紐約,拍攝於寶麗來,這就像藝術家所做的。它將藝術家心中所擁有的參考資料合併在一起,創造出這件所謂的藝術品。
    而且我們現在首次得以一瞥其實並不是我們擁有的智慧。
    是的,所以我們的初步反應就是說,這不算數。你聽起來像是,這是對的,但它確實如此。例如,德雷克,他們已經發行了兩張德雷克的專輯,這些專輯使用AI合成了德雷克的聲音,並製作了這兩張專輯,這些專輯真的很棒。如果說這些曲子是很棒的曲子,我當時在給我女朋友播放時,持續播放。我知道這不是德雷克,但這跟德雷克一樣棒。只是有些人因為這不是德雷克而對此指責。
    我想說,這是否讓我產生了某種情感?我的腳在敲打嗎?你是不是告訴過我,我不知道這不是德雷克?我原本以為這是一首驚人的曲子?百分之百。而我們才剛在這條指數曲線的起點。讓我給你看看一些東西。傑克,你能把我的手機遞給我嗎?我前一陣子在玩人工智慧,思考它如何能夠合成聲音,因此我們可以合成名人的聲音。我製作了一個名為 Zen chat 的 WhatsApp 聊天群,您可以在其中輸入幾乎任何名人的名字。這個 WhatsApp 聊天群將會以那位名人的聲音為您提供冥想、睡眠故事或呼吸練習的合成聲音。所以我實際上發送了加里·維納查克的聲音。因此,基本上你可以說,好吧,我有五分鐘時間,我需要去睡覺。對,我想要加里·維納查克陪我入睡。然後它會回一個語音備忘錄。這是加里·維納查克的回覆,但這不是加里·維納查克本人,他沒有錄製這個,不過還算有點準確。嘿,史蒂芬。很高興你在這裡。你睡得不好嗎?好吧,我有一招快速的冥想技巧,可能會幫助你。首先,找個舒適的姿勢坐下或躺下。現在,深吸一口氣,通過鼻子吸入,慢慢地通過嘴巴呼出。這真的很震驚,你我必然會在某個不知名的地方,可能是十年後。我以前會說2055年,但我現在認為2037年是一個非常關鍵的時刻。你知道的,我們不會知道我們是否在躲避機器。我們還不知道。我們可能會在躲避機器,也有可能會因為他們不再是播客主持人而在那裡。抱歉,這完全是事實。史蒂芬,不,這是我所不能接受的。我毫無疑問地說,謝謝你來到這裡,莫。我很高興可以做第三部分,謝謝你在這裡。是的,我不會在這裡接受你的宣傳。我們來談談現實吧。下週在今年的日記裡,我們有伊隆·馬斯克。好,那麼這裡誰想打賭史蒂芬·巴特利特在接下來的兩年內會採訪一個人工智慧?哦,其實,公平地說,我確實去過 ChatGTP,因為我想有你在這裡,至少讓它有機會回應。對。所以我問了它幾個問題。關於我?是的。哦,天啊。今天我實際上將會被 ChatGTP 取代,因為我想,你會談論這個。所以我們需要一場公平和均衡的辯論。好的。她說他很大膽。所以我會問你幾個 ChatGTP 想問你的問題。不可思議。所以讓我們跟進這個話題。因此我已經被取代了。讓我們暫時跟隨這個線索。對。因為你是我認識的最聰明的人之一。這不是真的。是的,這是真的。不過我會接受。這是真的。我是說,我經常公開這樣說。你的書是我最喜歡的書之一。你非常、非常、非常聰明。好的。深度、廣度、智力馬力和速度,所有這些都有。來了,會有一個但是。事實上,並不是一個但是。因此,可以預期你在這條曲線的前端。然後你沒有選擇,史蒂芬。問題在於,如果,我在腦海中陷入那個存在性的問題,因為我可以做的一件事就是我可以字面上去,通常我在夏天會進行40天的靜默撤退。好吧。我可以利用這個撤退,然後寫兩本書,我和 ChatGPT。對。我心中有很多點子。你知道的,我想寫一本關於數位排毒的書。對。我大部分的點子都在腦中,但寫作需要時間。我可以簡單地將我寫的50個數位排毒小技巧給 ChatGPT,說,寫兩頁關於每一條,編輯這些頁面,然後發一本書。好吧。我們中的許多人將會選擇這條路。好吧。之所以我可能不會選擇這條路,因為你知道嗎?我不感興趣。如果你想,我不想在這個資本主義的世界中繼續競爭。好吧。我不想。我是說,作為一個人,我很久以前已經下定決心,我想要的越來越少。對。但我們中的許多人將會跟隨。我是說,我會擔心如果你不包括那個,知道的,最聰明的人工智慧。如果我們有一個極其聰明的人工智慧,能夠教我們一些東西,而史蒂芬·巴特利特未能在他的播客上包括她,我會擔心。就像你幾乎有一種責任要在你的播客上包括她。這是無法避免的,我們將會越來越多地在生活中接觸她們。這是一個方面。當然,另一個方面是,如果你這樣做,那麼將會剩下什麼?因為很多人問我這個問題,我們的工作將會怎樣?好吧。我們會怎麼辦?我們還會有任何價值,任何相關性嗎?好吧。事實是,在中期,唯一留下來的將是人與人之間的連結。好吧。唯一不會被替代的,是德雷克在舞台上。好吧。你知道,是我在,你覺得呢?全息影像?我想到他們在 Coachella 做的那場圖帕克演出,他們使用了圖帕克的全息影像。最近我實際上播放給我的女朋友聽,當時我在提出一個觀點,我想,這簡直是一場馬戲表演。雖然太不可思議了。驚人。是啊。倫敦的 ABBA 是怎麼回事?對的。對。我是的,還有太陽馬戲團很長一段時間都在一場表演中有麥可·傑克森。對。我是說。所以,根據我的理解,倫敦的這場 ABBA 表演,舞台上全都是全息影像。對。它將在一個專門建造的場館中運行十年。這真的令人難以置信。
    所以你說,你為什麼需要德瑞克?太好了。如果那個全息影像無法與德瑞克區分,並且它能表現得比德瑞克更好,能量也比德瑞克更多。那麼,我就想,為什麼你需要德瑞克在那裡呢?我可以在沒有德瑞克的情況下去看德瑞克的演出,更便宜。而且,看,甚至我可能不需要離開我的家。我只需要戴上耳機。對吧?你能有這個嗎?這對聽眾的價值是什麼?哦,拜託。你讓我受傷了。不,我是說,我明白這對我們的意義,但我想說的是,這對聽眾來說的價值是什麼?對聽眾的價值是資訊,對吧?不,不,100%。我的意思是,想想汽車行業。曾經有一段時間,汽車是手工製作、精心打造、奢華的等等。然後,日本進入市場,完全擾亂了這個市場。汽車以大規模的方式生產,價格更便宜。是的,今天世界上90%的汽車,或者更多的汽車,不再是情感商品。它們是功能商品。然而,偶爾仍然會有人購買手工製作的汽車。對吧。這是有其空間的。如果你去酒店走一走,牆上全是類似的量產藝術作品。好吧。但是仍然存在一個地方,可以用藝術家的方式表達一些驚人的東西。我的感覺是,這將持續存在一個小的空間。正如我一開始所說,也許五年後,會有一兩個人購買我的下一本書,並說,嘿,這是人寫的。看那,太棒了。哦,看看,這裡有一個錯字。好吧。我不知道,或許在接下來幾年,我會有一個非常非常大的空間,可以在那裡出現並與人類交談,比如,嘿,讓我們在一個小型活動中聚會。然後,你知道,我可以表達情感和我的個人經歷。你大概知道,這是一個人在說話。你會有點懷念這一點。最終,市場的主流將像汽車一樣,會是量產的,便宜且高效。它能運作。對吧。因為我覺得有時候我們低估了人類在體驗中實際想要的東西。我記得很多年前我一位朋友來我辦公室的故事,他講述了一位唱片店的首席執行官站在樓上說,人們總會來我的店,因為人們喜愛音樂。從表面上看,他的假設似乎是正確的,因為人們確實熱愛音樂。我們可以相信人們永遠會喜愛音樂,但他們並不喜歡在雨中旅行一小時,然後開車去獲取一張塑料光碟。對吧。他們想要的是音樂。他們不想要的是顯然是塑料光碟,他們必須為此旅行好幾英里。我在思考這個時候,我們想到像公共演講在德瑞克的表演和所有這些事情,人們實際上想要的是什麼,即使是這個播客,可能就是資訊。但當有一個比我更聰明且比你稍微聰明的有感知的存在時,他們真的還需要我們提供那些資訊嗎?所以你說得對。你說得對。實際上,這就是我非常感激你主辦這個節目的原因,因為事實是,魔鬼已經出來了。好吧。人們告訴我,人工智慧是否會結束我們的生活方式?是的。對於我們所知道的所有事情,這是一個非常具顛覆性的時刻,也許明天不會,但在不久的將來,我們的生活方式將會有不同。好吧。會發生什麼呢?我要求人們開始考慮這對你生活意味著什麼。我要求政府做的,就像我在大喊,別等到第一位患者出現,就開始做一些事情。我們即將看到大量的工作崗位流失。我們即將看到大量工作類別的取代。好吧。是的,這可能需要一年,可能需要七年。無論需要多少時間都沒關係,但這即將發生。你準備好了嗎?而且,我對政府有一個非常非常明確的行動號召。我在說對人工智慧驅動的企業徵收98%的稅,對吧?這樣一來,你就做了開放信的目的,讓它們放慢一點。同時,獲得足夠的資金來支付所有將因技術而受到影響的人。當你談論對工作的直接影響時,我想弄清楚在這個方程式中,誰是最有可能失去最多的人?是那些在沒有上網的外國的普通人嗎?你在你的書中談到,這種財富差距只會增加。是的,會有大幅上升。對於工作的直接影響是……這真的很有趣,對吧?我們又陷入了同樣的囚徒困境。直接影響是,人工智慧不會奪走你的工作,使用人工智慧的人會奪走你的工作,對吧?所以你會在接下來的幾年內,甚至在接下來的幾年內,看到很多人提升他們在人工智慧方面的技能,以至於他們將能做十個不擅長的人能做的工作。你在說對那些公司的稅徵收98%,將錢給那些將被取代的人類。是的,或者將錢給那些能建造控制代碼的其他人,能弄清如何讓我們保持安全。這聽起來像是一場緊急情況。這……怎麼說呢?你還記得你玩過俄羅斯方塊嗎?是的。當你在玩俄羅斯方塊時,總是有一塊你放錯了。一旦你放錯了那塊,遊戲就不再容易了。
    你知道,這一切開始了,隨後開始積累一些錯誤,變得越來越快,越來越快,越來越快,直到你放錯那塊積木,心裡卻告訴自己,這只是幾分鐘的事了,對吧?還有幾分鐘可以享受遊戲,還可以玩還可以樂,但你知道這即將結束。好吧,這一刻我們已經放錯了。我真的不知道要怎麼說,換個方式也不行。這讓我很感動。我們搞砸了。我們總是說,不要把它們放在公開的互聯網上。不要教他們編程,直到我們知道我們要在世界上放出什麼,直到我們找到一種方法來確保他們考慮到我們的最佳利益為止,別讓代理人和他們一起工作。這為什麼讓你感到情緒化?因為人類的愚蠢正在影響那些沒有做錯任何事情的人。我們的貪婪正在影響無辜者。問題的現實是,史蒂芬,這是一場軍備競賽,對普通人得到什麼並不關心。今天每一行編寫的AI代碼都是為了打敗其他人。這不是為了改善第三方的生活。人們會告訴你,這一切都是為了你。而你看看人類對AI的反應。我是說,我們要麼無知,要麼是那些會告訴你,“哦,不,這不是真的!AI永遠不會有創造性。它們永遠不會作曲。”你到底在什麼地方生活呢?好吧。然後你有那些小孩,我叫他們那樣,他們在社交媒體上四處傳播,“哦,我的天,它在吱吱叫。你看,它是橙色的。驚人。我真不敢相信AI能做到這一點。”我們有一些江湖騙子。他們簡單地說,複製這個,放進ChatGPT,然後去YouTube,搞那個東西,絲毫不尊重任何人的版權或知識產權,放進視頻裡,現在你可以賺100美元一天。江湖騙子,對吧?當然,我們還有一些反烏托邦的宣揚者,基本上就是那些說,這就是了,世界要結束的,我不認為這是現實。這是一種奇點。你會有一些烏托邦的宣揚者告訴大家,“哦,你們不明白。我們會治好癌症。我們會做到這一點。”這又不是現實。好吧。你只能找到很少數人事實上在說,我們該怎麼辦?如果你問我20世紀發生了什麼錯誤,最有趣的是,我們給了那些沒有承擔責任的人過多的權力。所以,你知道,我不記得誰最早說過,但當然,蜘蛛人讓這句話變得非常有名,對吧?「權力越大,責任越大。」我們將權力和責任割裂開來。所以今天,15歲的青少年,情感上尚未完全發展的前額皮質,還無法做出正確的決定。這是科學,對吧?我們的前額皮質在大約25歲時會完全發展,而在這個年紀,所有的邊緣系統、情感與激情會讓他們購買CRISPR套件,隨便改造一隻兔子,讓它變得更有肌肉,然後放到野外,或者是一個影響者,並不知道他們在線上發表的內容可能多少會影響到別人,會造成抑鬱或讓人感到不好的影響。好吧,並且把這些放上網絡,我們有一個權力與責任之間的脫節。今天問題在於那些編寫AI代碼的人與其即將發生的事的責任之間存在斷裂。而我對世界其他地方感到同情。我覺得這是錯誤的。我覺得,因為某些人的行為而使其他人的生活受到影響,而沒有人能對那些行為的內容提出意見,這是人類的愚蠢的終極表現。
    如果這段對話讓你有所共鳴,並希望確保你在創新、AI等領域保持領先,請註冊以確保你的名額參加Gartner IT Symposium Expos之一。有數百場會議基於數千小時的研究和IT社區的對話進行,所有會議都由Gartner專家主導。與願景家聯繫,建立網絡,深入探討塑造科技的大趨勢,讓你不會被甩在後面。名額有限。請訪問gartner.com/symposium註冊。那就是gartner.com/symposium。

    As AI rapidly advances, Mo Gawdat shares a candid and thoughtful exploration of what the future holds for humanity. From AI’s growing intelligence and its impact on creativity to the looming disruption of jobs and society, this top moment challenges us to rethink our role in a world where machines might outsmart us. Mo also reflects on the irreplaceable value of human connection and the need to prepare for a future shaped by technology. Whether you’re excited or worried about AI, this conversation offers a crucial perspective on how we adapt, survive, and find meaning in the age of artificial intelligence.

    Register yourself by visiting: Gartner.com/Symposium⁠

    Listen to the full episode here –

    Spotify – ⁠https://g2ul0.app.link/ocYmHrkuoTb⁠

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    Watch the Episodes On YouTube – ⁠https://www.youtube.com/c/%20TheDiaryOfACEO/videos⁠

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  • 671: 12 Big Ideas From 12 Years of The Side Hustle Show

    AI transcript
    0:00:03 12 big ideas from 12 years of The Side Hustle Show.
    0:00:08 Now, the first 10 ideas here aired in the milestone episode 500 back in 2022.
    0:00:13 And I’ll be back at the end with a couple new ones to add for this 2025 edition.
    0:00:20 Big idea number one is to set a vision for your life and determine why it’s important to you.
    0:00:23 Where do you want to go and why do you want to get there?
    0:00:25 And who do you want to take along for the ride?
    0:00:30 Because without that driving motivation, it’s going to be too easy to quit.
    0:00:33 It’s the same reason people give up on their New Year’s resolutions.
    0:00:34 They didn’t want it bad enough.
    0:00:36 It wasn’t that important to them.
    0:00:39 Otherwise, by definition, they would have made it happen.
    0:00:45 I was never much into vision boards or affirmations or anything like that.
    0:00:51 But a couple people challenged me in 2018 to actually sit down and write out a three to five
    0:00:54 year vision of what life was going to look like.
    0:01:00 One of those people was Brian Scudamore, the founder and CEO of 1-800-GOT-JUNK.
    0:01:06 My number one tip would be anyone out there who wants to improve their life, improve their
    0:01:10 business, grow a business, I’d say come up with your vision.
    0:01:14 What is your painted picture, I call it, of where you’re going?
    0:01:21 Now, I sat down on a dock in my parents’ summer cottage when I was at a million in revenue and
    0:01:25 I wrote down on paper, one page double-sided, our painted picture, which said we’d be in
    0:01:27 the top 30 metros in North America.
    0:01:29 We’d be the FedEx at junk removal.
    0:01:31 We’d be on the Oprah Winfrey Show.
    0:01:37 All these things and more happened because we had a destination, a clear vision of what that
    0:01:38 future would look like.
    0:01:41 So for anyone in life, I think it’s what’s your painted picture?
    0:01:44 What does your life look like in three to five years?
    0:01:45 And write it down.
    0:01:49 At that time when I recorded with Brian, his business was doing about a million dollars in
    0:01:51 sales every day.
    0:01:54 And maybe there’s some survivorship bias going on here.
    0:01:59 But when an entrepreneur at that level gives that advice as his number one tip, you got to
    0:01:59 take notice.
    0:02:04 And since Bryn and I went through that painted picture exercise four years ago, we actually
    0:02:07 made quite a few moves to get closer to it.
    0:02:13 And maybe on the other side, it’s made it a lot easier to say no to projects and so-called
    0:02:16 opportunities that don’t support that shared vision that we had.
    0:02:20 Because if you don’t know where you’re going, how are you going to be able to reverse engineer
    0:02:21 a path to get there?
    0:02:27 At some point, there needs to be a force, either internal or external, to get over the inertia
    0:02:32 of doing the same thing and hoping for or expecting different results.
    0:02:35 Mitch Davis put it this way in episode 324.
    0:02:38 Number one tip is you got to do something.
    0:02:42 Otherwise, tomorrow, the next day and the next month and the next year is going to be the
    0:02:42 same.
    0:02:45 That’s a line I refer back to quite a bit.
    0:02:48 You got to do something or tomorrow is going to be the same.
    0:02:55 And when you find that reality unacceptable, like Shane Sams did, you have no choice but to
    0:02:56 take action and do something about it.
    0:03:00 Long story short, I found out my son was being mistreated in a daycare.
    0:03:01 He was being abused.
    0:03:04 They were locking him in a bathroom for hours at a time.
    0:03:08 And the day that I needed to take off work to deal with this, my boss told me that I
    0:03:10 needed to handle my personal problems after work.
    0:03:16 And that’s what inspired me and moved me to go work for myself.
    0:03:19 And I promised myself that I would never be in that situation again.
    0:03:22 I would control every second, every minute of my life.
    0:03:26 Someday, somehow, it starts as a side hustle, but it ended up being more.
    0:03:32 As a parent, that’s just a terrifying thought, but it illustrates how motivating a bad situation
    0:03:34 can be to get out of.
    0:03:39 If things in your life are pretty good, relatively speaking, you got to find another powerful why
    0:03:40 to get going.
    0:03:42 So that’s big idea number one.
    0:03:47 This driving motivation or optimistic vision of what life could be.
    0:03:50 But visions and motivations don’t pay the bills.
    0:03:51 So what do you do next?
    0:03:57 The second big idea I’ve noticed from the last 500 episodes is what I call the piggyback principle.
    0:04:01 Find a hot trend and piggyback on that hot trend.
    0:04:05 That would be my best advice for anyone starting out is find something that’s really hot or popular.
    0:04:11 And instead of just going for that item, sell an accessory or an add-on to the really popular item.
    0:04:14 That was Tony Anderson way back on episode 194.
    0:04:18 So when you’re trying to come up with a side hustle idea, we’ve seen some great success stories
    0:04:21 of people catching a rising tide.
    0:04:25 In a sense, this is the old business model of selling shovels into a gold rush.
    0:04:28 For example, you know, more and more people are hiring cleaning services.
    0:04:33 Maybe you could start one of your own in your own town, like Anthony and Junoka Hartsog, like Chris Schwab.
    0:04:37 Or maybe you could build some booking software that makes their life easier, like Jobber.
    0:04:41 Or maybe you could help them collect more reviews, like Chris Lillini.
    0:04:43 And more people are starting podcasts, as another example.
    0:04:48 Maybe you could help them with the editing or the show notes, like Podcast Fast Track,
    0:04:50 or Awesome Pros, who’s been on the show.
    0:04:52 Companies are getting involved in content marketing.
    0:04:55 Maybe you could offer a freelance writing service, like Georgia Austin.
    0:04:57 More and more parents are homeschooling.
    0:05:01 So maybe you could offer a class on out-school, like Jade Weatherington or Devin Ricks.
    0:05:05 More and more people are using XYZ-specific software.
    0:05:09 So maybe you could create some video training materials and consulting services, like Paul Miners.
    0:05:13 Example after example of this big idea number two.
    0:05:18 Catch a rising tide, piggyback on those trends, and I think you’re going to have an easier
    0:05:21 time than, you know, fighting against the current, trying to convince someone that this is something
    0:05:22 that they need.
    0:05:27 So be on the lookout for new trends in your industry, because there’s an advantage to being
    0:05:28 early as well.
    0:05:29 So now we’ve got the motivation.
    0:05:32 We’re keeping an eye on interesting trends.
    0:05:34 Just paying attention to what we see happening.
    0:05:40 Or you can use a tool like Google Trends to measure the relative interest in a search term
    0:05:41 over time.
    0:05:45 Or you could subscribe to a newsletter like Trends, Trends.co, which is really well done.
    0:05:48 And I think there’s still a free trial over there.
    0:05:52 But after that, it comes time to solve a problem.
    0:05:54 And that’s big idea number three.
    0:06:00 The vast majority of guests that you hear on the Side Hustle Show built a business to solve
    0:06:01 a specific problem.
    0:06:03 That’s what customers pay money for.
    0:06:06 That’s what I pay money for as a business owner, as a customer, as a consumer.
    0:06:11 I don’t particularly care about your passions and motivations as long as you can make my pain
    0:06:12 go away.
    0:06:14 Here’s John Lee Dumas to explain.
    0:06:17 Frankly, a lot of people are getting some so-so advice out there.
    0:06:21 One of the pieces of advice people are getting are, follow your passion.
    0:06:22 That’s enough.
    0:06:23 Just do that.
    0:06:29 And that’s terrible advice because, listen, if it’s just your passion and there’s no value
    0:06:31 to go with it, it’s just a hobby.
    0:06:34 Because, listen, people are going to be happy for you that you’re passionate about something.
    0:06:41 But unless it’s providing real value to their world, unless it’s providing a real solution
    0:06:45 to their problems, they’re not going to care that much.
    0:06:46 I promise you.
    0:06:48 And that’s just called being a human being.
    0:06:50 So you need to say, OK, what am I passionate about?
    0:06:51 What am I excited about?
    0:06:52 Good.
    0:06:52 Check.
    0:06:53 I know all these things now.
    0:06:56 OK, now step two, what am I good at?
    0:06:58 What skills do I have?
    0:07:00 What value can I add to this world?
    0:07:01 OK, step two is done.
    0:07:02 I know those things now.
    0:07:08 Step three, how can I combine what I’m good at, value that I can add to the world, skills
    0:07:12 that I have with something that I’m passionate about and excited about and fired up about?
    0:07:13 What does that look like?
    0:07:18 What is that zone of fire that I call that lies in the middle, that intersects those two?
    0:07:26 That’s a combination and a co-mingling of your passions and your skills, of your enthusiasm and
    0:07:27 your expertise.
    0:07:29 That’s your zone of fire.
    0:07:31 That’s where your big idea lies.
    0:07:33 Because now you’re excited about it.
    0:07:34 You’re going to get up every day and do it.
    0:07:35 But also, guess what?
    0:07:37 You are going to be adding value to the world.
    0:07:39 You’re going to be solving real problems.
    0:07:45 And other people are going to care then because they will care when you provide solutions to
    0:07:46 their problems.
    0:07:51 Now, the good news here is that humans, we’re natural born problem solvers.
    0:07:54 So how do you go find problems you can solve?
    0:07:55 Number one, through conversations.
    0:08:00 You can ask people questions like, you know, what challenges are you facing right now?
    0:08:02 What are the biggest threats to your business?
    0:08:04 What’s the most annoying thing in your life right now?
    0:08:07 Number two, maybe your own pain points.
    0:08:09 Where do you spend your own money?
    0:08:12 And especially the money that you’re kind of meh about spending.
    0:08:13 Like you wish there was a better option out there.
    0:08:16 Julia Tunstall explained recently on the show.
    0:08:20 She couldn’t in good conscience recommend any of the barware that was being sold on Amazon.
    0:08:25 So she and her husband, Chris, ended up having their own stuff manufactured and they were off
    0:08:26 to the races with that.
    0:08:31 And then maybe the third thing is what do other people complain to you about?
    0:08:35 If other people are complaining to it, maybe on the other side of that, there’s a business
    0:08:40 opportunity because problems are everywhere, but it’s the solution that may be the money
    0:08:42 making opportunity, the side hustle opportunity.
    0:08:48 The trick is to find a pain, find a problem that’s both real and perceived and hopefully worth
    0:08:49 spending money to solve.
    0:08:52 This is Greg Hickman from episode 270.
    0:09:02 Pay really close attention that you are falling in love with the problem that you solve, not the
    0:09:04 solution to the problem.
    0:09:05 Why do you say that?
    0:09:06 Just because the solution may change?
    0:09:07 Yeah.
    0:09:07 All right.
    0:09:09 Fall in love with the problem.
    0:09:12 So can I just give a little backstory on that real fast?
    0:09:13 Yeah, let’s hear it.
    0:09:17 So before Systemly, I had a business called Mobile Mix.
    0:09:19 It was a blog, podcast, turned into a mobile marketing engine.
    0:09:23 We were selling mobile services specifically to independent retail.
    0:09:24 Guess what?
    0:09:29 Independent retail, A, didn’t think they had a problem at all.
    0:09:30 So I had to convince them they had a problem.
    0:09:34 Then I needed to educate them on mobile because they didn’t even know anything about it.
    0:09:37 Then I needed to connect mobile as a solution to their problem.
    0:09:40 These guys weren’t even using email yet.
    0:09:44 Like if you think they’re going to be investing in mobile, it was a pain.
    0:09:50 I was basically slamming my head into a wall for a year or actually more than that, where
    0:09:53 we were just stuck at $5,000 to $7,000 a month in revenue.
    0:09:54 Yeah.
    0:09:55 You were the mobile marketing guy for years.
    0:09:56 Yeah.
    0:09:57 Over a decade.
    0:09:59 And so talk about pivot, right?
    0:10:05 But when I really looked at it, I was so in love with mobile because that was my background.
    0:10:06 I spent a decade there.
    0:10:07 I was the mobile guy.
    0:10:10 Like literally, people sometimes even say like, and it got to the point where I was like,
    0:10:12 I just had to have a really tough conversation.
    0:10:17 I was like, do I care more about being the mobile guy or do I care more about having a business
    0:10:19 that can create leverage and have longevity?
    0:10:23 And obviously that decision came down to, yeah, I don’t care about being the mobile
    0:10:24 guy anymore.
    0:10:27 I can reinvent myself, which is what I had to do.
    0:10:29 Now we’re here talking about funnels, not mobile, right?
    0:10:36 So just be careful that you might be good at something or love something so much that you
    0:10:41 become blinded to the fact that the person you want to sell it to, despite you knowing it
    0:10:46 will help, if they don’t feel like they have a problem, you’re never going to sell it.
    0:10:49 So fall in love with solving that problem.
    0:10:53 And the solution will come and you will find a way.
    0:10:57 But as long as you can be in love with that problem, you will always have a business because
    0:11:00 you can always solve that problem no matter what the solution is.
    0:11:05 Like fall in love with solving the problem, not the way that you solve the problem.
    0:11:10 And in your conversations, and this is straight from Dane Maxwell, start from zero.
    0:11:14 You can even ask people, well, what would your ideal solution look like?
    0:11:15 How much would that be worth to you?
    0:11:19 So now you’ve got your problem and a hypothesis on how you might go about solving.
    0:11:23 But this is where so many people get stuck on the side hustle sidelines.
    0:11:28 Hey, this is Pat Flynn from the Smart Passive Income Podcast.
    0:11:34 One of my favorite productivity hacks involves just a little note that is on my computer that
    0:11:35 says one single word.
    0:11:37 And that word is start.
    0:11:40 You know, an object at rest tends to stay at rest.
    0:11:45 And for me, I do a lot of things often that just try to fill in that space before I know I’m
    0:11:46 supposed to do something.
    0:11:49 So I often just procrastinate is really what I do.
    0:11:53 So I just tell myself through this note, just to post a note just on my computer, very simple
    0:11:55 to just start.
    0:12:00 Because once you get started, it starts to go a little bit easier, you build that momentum.
    0:12:05 And that’s just the best thing that has helped me is just reminding myself to start because
    0:12:08 we always try to get in our own way, don’t we?
    0:12:10 This is a big idea.
    0:12:13 Number four, just start out of all of my guests.
    0:12:14 Number one tips.
    0:12:16 This is far and away the most common.
    0:12:21 And when so many entrepreneurs attribute their ultimate success to simply getting started,
    0:12:23 again, it’s something you got to take notice of.
    0:12:26 The frustrating part is what’s often left unsaid.
    0:12:27 Just start.
    0:12:29 Yeah, but start what?
    0:12:30 What should I do?
    0:12:33 And the truth is, it really doesn’t matter.
    0:12:36 This is Julie Sharonosher from episode 123.
    0:12:39 It’s like a chess game.
    0:12:40 It doesn’t really end.
    0:12:45 If we have chess lovers in the audience, please don’t throw things at me for what I’m about
    0:12:50 to say, but it’s like, it doesn’t really matter what’s your very first move is going to be
    0:12:55 if you’re the first player starting a match in chess, because whatever it is, you’re just
    0:12:58 trying to drive response from your opponent.
    0:13:00 And this is what we’re trying to do.
    0:13:06 We’re trying to get some sort of feedback from the universe, from your clients, from your customers,
    0:13:11 from the people around you, from the readers of your blog, listeners of your podcast.
    0:13:14 We’re trying to feel what is the right thing to do.
    0:13:15 And you know what?
    0:13:21 Even if you get like a horrible response and people say, boo, this is not what we want.
    0:13:22 This is crap.
    0:13:24 You’re still in a better position.
    0:13:25 You know what?
    0:13:27 Because this is not a beauty contest.
    0:13:31 Now you know which path not to go.
    0:13:34 And it doesn’t testify anything about you or your abilities.
    0:13:39 It just means that you are one step closer to finding the right thing to focus on.
    0:13:44 One thing that’s interesting about the last nine years of interviews is we’ve seen a lot
    0:13:49 of entrepreneurs where the business they’re running today isn’t the business they necessarily
    0:13:50 started with.
    0:13:53 I mean, for me, I started selling paint jobs by going door to door.
    0:13:58 Never would have expected it would lead to talking to you and tens of thousands of other listeners
    0:13:58 today.
    0:14:02 Brian Finley described the phenomenon this way way back in episode 72.
    0:14:07 Some of the best opportunities that you’re going to find in business are going to be found
    0:14:11 once you’ve already started moving in a direction.
    0:14:16 Like very infrequently, you see incredible opportunities before you even start.
    0:14:20 Pretty much everything that’s happened around this business, the appliance school, all the training,
    0:14:25 everything that’s come out of my buying and selling at Craigslist, there were just opportunities
    0:14:30 that just kept presenting themselves after I had started and after I’d put in a bunch of
    0:14:31 hard work.
    0:14:35 I just want to encourage your listeners, try to get something to work and then just keep
    0:14:37 your eyes open for opportunities along the way.
    0:14:39 There it is.
    0:14:41 One of my most frequently cited pieces of advice.
    0:14:45 The best opportunities become visible once you’re in motion.
    0:14:50 And if opportunities become visible once you’re in motion, the only rational thing to do is
    0:14:52 to get moving and stay moving.
    0:14:54 I’ll call it the Loper Law of side hustle physics.
    0:14:56 Get started and stay started.
    0:14:58 Big idea number five coming up right after this.
    0:15:01 Who, not how.
    0:15:07 That’s the unlock that transforms side hustlers into business owners instead of business doers.
    0:15:11 You’re always going to run into problems and problem solving is a really important skill,
    0:15:14 but I’m constantly trying to remind myself I don’t need to know how to solve everything.
    0:15:18 I just need to be able to find the people that do know how to solve it.
    0:15:20 Who, not how.
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    0:16:01 Just go to indeed.com slash side hustle show right now and support our show by saying you
    0:16:03 heard about Indeed on this podcast.
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    0:16:08 Terms and conditions apply.
    0:16:10 Hiring Indeed is all you need.
    0:16:15 One strategy I didn’t fully embrace or maybe wasn’t fully aware of when I was starting out
    0:16:18 was this idea of the piggyback principle.
    0:16:22 In the startup phase, that means you don’t have to start completely from scratch, but instead
    0:16:27 you can take advantage of existing tools, templates, playbooks, best practices from the people who’ve
    0:16:28 gone before you.
    0:16:31 A perfect example of this is our partner Shopify.
    0:16:37 Shopify is the commerce platform behind millions of businesses from household names to side
    0:16:39 hustlers on their way to becoming household names.
    0:16:44 With hundreds of ready-to-use templates, Shopify helps you build a beautiful online store and start
    0:16:45 selling.
    0:16:49 Plus, Shopify is packed with helpful AI tools to accelerate your workflow.
    0:16:53 We’re talking product descriptions, page headlines, and even enhancing your product photography.
    0:16:58 You can even easily create email and social media campaigns to reach your target customers
    0:17:00 wherever they’re scrolling or strolling.
    0:17:02 If you’re ready to sell, you’re ready for Shopify.
    0:17:06 Turn your big business idea into with Shopify on your side.
    0:17:12 Sign up for your $1 per month trial and start selling today at shopify.com slash side hustle.
    0:17:15 Go to shopify.com slash side hustle.
    0:17:18 Shopify.com slash side hustle.
    0:17:24 Big idea number five is to go where the cash is already flowing.
    0:17:29 In fact, this idea was so big, I wrote a whole book about it in 2016 called Buy Buttons.
    0:17:31 The thesis is this.
    0:17:36 Go find the marketplaces and the meeting places and the connection hubs where your target
    0:17:40 customers are already looking to buy the kind of thing that you’re selling.
    0:17:46 That’s why we talk about Fiverr and Upwork and Udemy and Amazon and OutSchool and Facebook
    0:17:51 Marketplace and Etsy and Redbubble and all of these places that make it relatively simple
    0:17:57 to go put your product or service up for sale, tap into this big pre-existing audience of buyers
    0:18:01 and make it easy for them to find you and do business with you.
    0:18:07 I wasn’t necessarily thinking anything would come of this Fiverr account, but I made it
    0:18:11 and I uploaded my first, I think it was just one gig at the time.
    0:18:12 It was a website content gig.
    0:18:16 And to my surprise, I got my first order within two days.
    0:18:23 That was Georgia Austin from episode 479, who was doing 90 grand a month through Fiverr for
    0:18:24 freelance writing when we spoke.
    0:18:31 Now, think about that experience in contrast to if Georgia had just set up her own website
    0:18:34 and said, I can write website content for you.
    0:18:35 Crickets, right?
    0:18:39 But no, she went to this marketplace where people were already looking for this type of thing
    0:18:41 and put the offer in front of them.
    0:18:47 Similarly, you can take a look at existing listings on these marketplaces to see what’s
    0:18:47 working.
    0:18:51 Here’s Rachel Jones on doing some initial product research on Etsy.
    0:18:53 Success leaves clues.
    0:18:58 So my biggest recommendation is to go on Etsy and just explore.
    0:19:04 I mean, you can go as simple as just type in the word printables or digital download and
    0:19:05 see what pops up.
    0:19:08 And then one key thing you’re going to look for is bestseller tags.
    0:19:13 So Etsy gives this information away, which I love for doing research.
    0:19:18 But if you’re looking at listings, you can just kind of zoom out and glaze your eyes so
    0:19:21 you’re not paying attention and distracted by the pretty pictures, but just look for that
    0:19:22 bestsellers tag.
    0:19:27 And then once you find that, you can dig a little deeper and that will give you clues as to things
    0:19:32 that are selling because there’s, you know, I’m sure millions of products on Etsy and there’s
    0:19:34 it’s hard to tell which ones are selling and which aren’t.
    0:19:38 But you know if they’re a bestseller that they are getting sales, people are purchasing those.
    0:19:39 And so there’s a reason why those are popular.
    0:19:44 In just about every niche, there’s going to be a marketplace to set up shop and put your
    0:19:45 product or service up for sale.
    0:19:50 But if there isn’t an obvious marketplace, you can follow big idea number six.
    0:19:54 And this can work with online businesses, with e-commerce products, with service businesses.
    0:19:58 And that’s to fast track your side hustle with partnerships.
    0:20:04 This is a super common marketing theme throughout the archives, even going back to 2013, 2014.
    0:20:13 We had Ryan Cote on episode 34 talking about the value of strategic referral partnerships for his SEO agency.
    0:20:19 We had Daniel DiPiazza the very next week talking about his marsupial method, he called it, I guess,
    0:20:23 because you’re getting in the metaphorical pouch of a referral partner.
    0:20:28 But the gist of it is thinking who your target customers are already doing business with and
    0:20:34 then building relationships with those people as a fast track way to potentially connect with
    0:20:34 their customers.
    0:20:37 And it can be online or offline.
    0:20:41 For example, here’s one way Erica Crouppen marketed her pooper scooper business.
    0:20:43 What I did was something that was really creative.
    0:20:49 I went to Dunkin’ Donuts and I went and got donuts and I broke them up into half a dozen
    0:20:49 each.
    0:20:56 I walked into local vet offices and pet supply places and I said, hi, my name’s Erica, blah,
    0:20:56 blah, blah, blah, blah.
    0:20:59 I have donuts and business cards.
    0:21:01 May I leave both of them here?
    0:21:02 Okay, okay.
    0:21:03 Yeah.
    0:21:04 And that worked really well.
    0:21:08 And so they put my little, because I have a little hot pink cards, they put them up front
    0:21:10 and center and they were like, this is the coolest thing ever.
    0:21:14 Okay, yeah, that’s an interesting way to break through the clutter.
    0:21:17 First, the hot pink business cards and then the donuts.
    0:21:19 Like, hey, can I drop my business cards here?
    0:21:20 Ah, who are you?
    0:21:20 Get out the door.
    0:21:21 But hey, you brought us donuts?
    0:21:21 Fantastic.
    0:21:23 Exactly.
    0:21:28 And they get really excited, especially like I went to one pet store and they love donuts.
    0:21:30 So they’re like, yes, this is amazing.
    0:21:33 And so now they know me as like the poop scooping lady and the donut lady.
    0:21:36 Could you go speak at a conference?
    0:21:38 Could you guest on a podcast?
    0:21:43 Some of the biggest spikes on the side hustle show download chart have come immediately following
    0:21:49 a guest appearance on other relevant shows like Entrepreneurs on Fire, like Bigger Pockets
    0:21:51 Money, Mad Scientist, Choose FI.
    0:21:53 Could you display at an event?
    0:21:58 These types of partnerships that allow you to tap into somebody else’s audience are super
    0:21:59 powerful.
    0:22:05 And I encourage you to brainstorm a list of your top 10, 20, 100 potential dream partners
    0:22:08 and think of how you could be of service to them in some way.
    0:22:15 We did a full episode on this recently with Dustin Lean in episode 465 and specifically on holding
    0:22:20 partner workshops where you offer some free educational workshop.
    0:22:24 You showcase your expertise, which is great for consultants and freelancers.
    0:22:29 And in exchange, all the partner has to do is invite their audience.
    0:22:30 It’s a win win for everybody.
    0:22:34 Really, the biggest main question is, where are they already hanging out?
    0:22:36 Where are they online already?
    0:22:44 What other brand or website or company has a big, like maybe they have a really big budget
    0:22:49 and they’ve already spent the money to acquire the customers that you also want to acquire?
    0:22:50 So maybe it’s a software company.
    0:22:55 When you’re filling out that dream 100 list of who to partner with, think about who has your
    0:22:57 exact same target audience, but is not a competitor.
    0:23:01 And that brings us back to talking about why niching down is important.
    0:23:09 Because if you are, or in my case, I’m doing email marketing and SMS marketing for e-commerce brands.
    0:23:17 So now I can go to another agency even, or someone who’s a blogger with a big audience,
    0:23:21 but they teach about SEO, specifically SEO for e-commerce.
    0:23:22 And now we’re not competitors.
    0:23:26 So they don’t have to worry about me trying to siphon their audience for my business.
    0:23:28 And I don’t have to worry about the same thing from them.
    0:23:33 So we can actually form a good partnership, do a good workshop and cheer each other on
    0:23:34 instead of feeling like we have to compete.
    0:23:36 It’s definitely a win for everybody.
    0:23:40 So let that be your homework for today to think of some potential partnerships
    0:23:45 and start laying some of the initial groundwork to go out and make those a reality.
    0:23:49 Now, these buy buttons, marketplaces, and strategic partnerships
    0:23:52 are great ways to get customers quickly.
    0:23:55 But they can also be a little bit fragile.
    0:24:00 As anyone who’s ever faced a Google algorithm change or a Facebook update or getting your
    0:24:04 social media account mysteriously shut down, those people will tell you,
    0:24:08 yeah, you got to go take advantage of these platforms, but you also need to own your audience.
    0:24:14 And even nine years later from the side hustle show, the primary way to do that is still through
    0:24:15 an email list.
    0:24:19 And that’s big idea number seven, build your own email list.
    0:24:23 It doesn’t happen by accident, but it doesn’t need to be overly complicated either.
    0:24:30 The basic formula is still to offer some sort of lead magnet, be it a cheat sheet, template,
    0:24:36 a resource, a guide, a checklist, a free mini course, something of value in exchange for your
    0:24:36 visitor’s email.
    0:24:41 Here’s how Jennifer Maker broke it down, who, when we spoke, had an email list of something
    0:24:43 like 380,000 subscribers.
    0:24:46 And I’m sure it’s grown by leaps and bounds since then.
    0:24:51 My big goal in everything I do is to get people onto my mailing list.
    0:24:58 I don’t put a lot of faith in social media, like I use it, but at any time, Facebook or
    0:25:01 YouTube or whatever could say, hey, no go.
    0:25:06 So every blog post that I put out is typically it’s a how-to.
    0:25:07 If it’s not, it’s something very similar.
    0:25:11 And I funnel them to my lead magnet.
    0:25:14 And my lead magnets are very high quality.
    0:25:20 Typically, you can’t do the project without having my pattern or whatever it is that I’m
    0:25:21 giving away totally free.
    0:25:25 But it is something that another person might actually charge for.
    0:25:31 So it’s something valuable and necessary to do the thing that I am teaching people how to
    0:25:31 do.
    0:25:34 So all the teaching is in the blog post or the video.
    0:25:38 But to actually do exactly what I’m showing you how to do, you want to get onto my mailing
    0:25:38 list.
    0:25:40 Yes, there’s affiliate links in there.
    0:25:42 Yes, there’s a little bit of advertising.
    0:25:45 I’ve been actually decreasing that as I grow.
    0:25:48 But mostly, it’s to get onto my mailing list.
    0:25:52 And from my mailing list, then I nurture them.
    0:25:55 I don’t like, like, hey, you want to buy this stuff?
    0:25:59 I try to talk to them about me, find out about them.
    0:26:00 I invite them to email me back.
    0:26:05 And we build or attempt to build trust between us, right?
    0:26:06 So that they feel good about me.
    0:26:09 And I offer lots of awesome things free.
    0:26:14 And when I feel it’s appropriate, then I say, hey, I have an ebook that might help you with
    0:26:15 what you’re struggling with.
    0:26:16 Or I have a course.
    0:26:25 Another popular strategy is the quiz funnel, where you ask visitors to answer a handful
    0:26:27 of questions in exchange for personalized recommendations.
    0:26:33 This can be used very effectively in e-commerce, like we heard from Connor Meekin recently, and
    0:26:35 in content businesses as well.
    0:26:38 Here’s how it works for Tori Dunlap from her first 100K.
    0:26:41 And here’s how she drives email signups from TikTok.
    0:26:46 The caption was, if you want personalized resources, take the free quiz in my bio.
    0:26:52 So I had created, along with my team, a system where if you come to my website, you can take
    0:26:53 this free quiz.
    0:26:56 It asks you questions about your financial experience.
    0:26:58 You know, like, where are you at in your life?
    0:26:59 How are you employed?
    0:27:01 What’s your number one financial goal?
    0:27:05 And when you take the quiz, in exchange for your email, you get these results.
    0:27:07 You get this list of personalized resources.
    0:27:14 And so by directing people to the link in bio, right, I was hoping that if this video did
    0:27:17 well, I could, you know, increase my email list.
    0:27:19 So the video blew up.
    0:27:22 And within a week, we had gained 100,000 email subscribers.
    0:27:24 Holy crap.
    0:27:26 Which was insane.
    0:27:30 So we had already had about 40,000 email subscribers on our general list.
    0:27:33 And keep in mind, I had been at TikTok for like nine months at this point.
    0:27:35 So we had increased our following quite a bit.
    0:27:43 But that video, I think, increased my TikTok following by around 300,000 to 400,000 and
    0:27:46 converted 100,000 people to my email list.
    0:27:50 It also got me multiple features on BuzzFeed that then blew up.
    0:27:54 Features in pretty much every language, a feature on CBS, a feature on NBC.
    0:27:56 Like, it was insane.
    0:27:59 And so for me, it’s not enough to just go viral.
    0:28:03 I need you to have systems in place that can support that virality.
    0:28:11 I need you to have very strategic ways that you can convert those followers into either
    0:28:12 email list subscribers or paying customers.
    0:28:19 And so for me, really how I’ve driven sales from TikTok is either sales of my own products,
    0:28:23 my courses, my coaching, my workshops, or affiliate sales.
    0:28:27 I’ll talk about a high yield savings account and link my affiliate partner and, you know,
    0:28:29 be paid out that way through a conversion.
    0:28:34 That is big idea number seven, and it’s really stood out over the last nine years.
    0:28:40 Build that email list as a way to weather the storm, as a way to communicate directly with
    0:28:45 your target audience without relying on some big tech algorithm to show them your stuff.
    0:28:50 Building a similar quiz funnel is definitely something that’s on my project list for this
    0:28:50 year.
    0:28:54 I’m really inspired by what Tori’s built, and there are lots of other examples of people doing
    0:28:55 similar stuff.
    0:28:58 You know, building this email list is one of the most important metrics for me.
    0:29:02 So if you’re listening to this, if you’re not subscribed, come on in.
    0:29:02 The water is warm.
    0:29:06 Sidehustlenation.com slash join is an easy way to do that.
    0:29:10 You’ll get my weekly newsletter, my best side hustle tips straight to your inbox.
    0:29:11 All that jazz.
    0:29:13 Sidehustlenation.com slash join.
    0:29:17 Now, big idea number eight is actually related to that.
    0:29:22 If email is an important metric in your business, it makes sense to focus on that.
    0:29:26 One common trait that you might have noticed from Sidehustle Show guests is this practice
    0:29:34 of focusing on what matters as a business owner, and especially as a side hustler, you’re going
    0:29:39 to face distractions all day long, but there are probably only a few core things that really
    0:29:41 matter and move your business forward.
    0:29:45 Rosemary Groner explained it this way in episode 268.
    0:29:49 You don’t have to work 50, 60, 70 hours a week.
    0:29:53 If you spend your time doing the things that make you the most amount of money consistently,
    0:29:59 and you eliminate doing the things that make you less amount of money consistently, your
    0:30:00 income naturally grows.
    0:30:02 Like it’s almost impossible to fail at this.
    0:30:08 She went on to explain what that looked like for her blogging business at BusyBudgeter.com.
    0:30:14 So I eliminated anything that wasn’t the most important thing for my growth.
    0:30:17 So I didn’t answer all of those spam emails that you get there that are like, hey, can
    0:30:20 you put this as infographic and in your blog posts?
    0:30:21 Like, no, I didn’t even like read them.
    0:30:26 I didn’t answer every blog comment, which is something that pretty much everyone tells you
    0:30:26 to do.
    0:30:29 I didn’t do all the things that everybody else thought was important.
    0:30:32 For me, this practice has a few parts.
    0:30:36 First, I try and do a daily check-in as part of my nightly shutdown routine.
    0:30:43 I ask myself what I got done that day and compare that to the list that I said the night before
    0:30:44 were my top priorities.
    0:30:45 If they match up, great.
    0:30:47 If they don’t, why not?
    0:30:47 What happened?
    0:30:52 The next phase in this review process for me are my quarterly progress reports.
    0:30:58 This is a chance to publicly reflect on what I worked on and the results of those projects.
    0:31:02 It’s a great excuse to review a few times a year what’s working in your business and what’s
    0:31:02 not.
    0:31:07 Other people will call these, you know, after action reports or monthly or quarterly reviews.
    0:31:09 But the idea is the same.
    0:31:14 Stop for a second to ask yourself if the hours you’re putting in are making any meaningful impact.
    0:31:19 Because if they’re not, that’s when it’s time to adjust course before you get in any deeper.
    0:31:25 And finally, I run what I call revenue attribution reports once or twice a year.
    0:31:28 And this is just a high-level analysis of what’s driving sales.
    0:31:29 Like, where is the money coming from?
    0:31:34 That way, you can hopefully pour more fuel on the fire for the channels that are working
    0:31:37 and maybe cut back your hours on the projects that aren’t as lucrative.
    0:31:43 And if you do the important things consistently and move to eliminate, automate, or delegate everything
    0:31:47 else, you’re going to start feeling this sense of positive momentum and the flywheel gets
    0:31:49 spinning, this sense of positive progress.
    0:31:54 If I’m feeling a little bit antsy or stressed or whatever, I’m like, have I exercised today?
    0:31:56 What am I behind on?
    0:31:58 What is troubling me right now?
    0:32:00 I think if you ask yourself, like, what’s troubling you?
    0:32:01 Did today matter?
    0:32:02 Did I do something that mattered today?
    0:32:06 Or was it just kind of like a normal day where I can’t really identify something?
    0:32:10 I think you want to have like more and more days where you’re like, yes, today was, it’s
    0:32:11 not so much like a great day.
    0:32:15 Like, it’s cool to be, to have a great day, but it’s like today actually mattered because
    0:32:17 I made progress on something.
    0:32:18 And that to me is very motivating.
    0:32:20 That was Chris Guillebeau.
    0:32:24 And that was a nugget that hit home because there are a lot of days or there were a lot
    0:32:29 of days where I kind of felt like I’m in maintenance mode or I didn’t have this, you know, big block
    0:32:32 of deep work time to make progress on some new projects, new initiative.
    0:32:36 But this daily check-in of did today matter?
    0:32:37 I think that can be really powerful.
    0:32:41 My buddy, Chad Carson, even has t-shirts that say, do what matters.
    0:32:43 I’m still trying to get myself one of those.
    0:32:45 So hopefully he puts up some merch for sale soon.
    0:32:47 But that is big idea number eight.
    0:32:51 It’s this habit of reflection, analysis, and focus.
    0:32:55 doubling down on what’s working and adjusting course as needed.
    0:32:59 There’s this compound effect of aiming to get a little bit better every day.
    0:33:05 More big ideas from 12 years of the Side Hustle Show coming up right after this.
    0:33:10 Remember data from the Goonies, the guy with all the gadgets, or data from Star Trek?
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    0:35:20 Big idea number nine.
    0:35:21 We’re on the homestretch here.
    0:35:24 Big idea number nine is growth through mentorship.
    0:35:31 The idea of mentors and coaches and masterminds and paying for courses, that was all pretty
    0:35:35 foreign stuff to me nine years ago, but I’ve benefited tremendously from all of the above
    0:35:36 since then.
    0:35:43 I definitely had this sense of maybe ill-placed self-confidence in that, yeah, you know what,
    0:35:44 I can figure everything out on my own.
    0:35:50 And maybe I could, given an unlimited time horizon, but there’s certainly some value in
    0:35:51 shortcutting the learning curve.
    0:35:58 First off, by paying attention to what other people in the space are doing, but also paying
    0:36:02 for coaching, building your own mastermind group of people working towards similar goals.
    0:36:07 Now having been a part of several mastermind groups over the last nine years, it’s hard to
    0:36:12 imagine going at it without them, without some sort of peer accountability.
    0:36:18 But more than that, it’s the camaraderie and the honest feedback and the glimpse into other
    0:36:23 online businesses, it’s super helpful to have a group of other business owners to bounce
    0:36:26 ideas off of and help each other work through challenges.
    0:36:32 If you’re currently going at it alone, I would prioritize creating some sort of mastermind or
    0:36:33 accountability group.
    0:36:35 It’s an overused quote, but there’s some truth to it, right?
    0:36:38 You’re the average of the five people you spend the most time with.
    0:36:41 So surround yourself with people on the same path.
    0:36:45 Just a few weeks ago, Joan Farrell left us with this hit home for me.
    0:36:50 No matter what you choose to do, you should educate yourself.
    0:36:59 Even if you know some about it, the best thing to do is to take a course, go on to YouTube, do
    0:37:03 your research before you start it, which is what we did.
    0:37:12 And when Jack told me about the Flea Market Flipper University course, it was the perfect venue
    0:37:17 because you need education to further yourself no matter what you do.
    0:37:22 And you can still be considered learning it on your own.
    0:37:28 But when you have somebody tell you exactly the trials and tribulations you’re going to run
    0:37:35 into and how to perform the business and how it actually works, it’s a lot easier than trying
    0:37:37 to try to do it all on your own.
    0:37:40 And education is cheap compared to ignorance.
    0:37:48 So you want to just continue to build your knowledge no matter what you choose to do.
    0:37:50 Education is cheap compared to ignorance.
    0:37:53 It’s the same reason why reading books has a tremendous ROI.
    0:37:59 It’s this ability to download somebody else’s experience and skills and knowledge and apply it to your situation.
    0:38:04 And it doesn’t have to cost a lot of money, but mentorship and investing in your own entrepreneurial
    0:38:07 education is definitely a common theme from Side Hustle Show guests.
    0:38:12 And again, it probably sounds like common sense to you, but it wasn’t something that was really
    0:38:14 on my radar when I started the show.
    0:38:21 And that brings me to big idea number 10, which is to level up, to create systems and to become
    0:38:24 the business owner more than the business doer.
    0:38:31 Tyler Gillespie dropped this challenge slash thought exercise on us in episode 430 in what
    0:38:32 he called the laptop test.
    0:38:38 If you closed your laptop today, how long would your business survive?
    0:38:44 And that’s really important because if someone’s going to buy your business, it’s a huge tell like
    0:38:46 how dependent the business is on you.
    0:38:53 And the more team you can have implemented and built around yourself where you could close
    0:38:58 your laptop and step away for two weeks, a month, which is like kind of the goal I try
    0:39:00 to set, then the better off your business is going to be.
    0:39:02 That’s going to be really attractive for an investor.
    0:39:04 The laptop test.
    0:39:10 This is something that I’ve done okay with in certain areas, but for full disclosure, have
    0:39:11 completely failed in others.
    0:39:17 One exercise that I’ve used in the past is to create a detailed time audit, and I’ve
    0:39:20 got a time tracking template that you can download.
    0:39:21 I’ll put it in the show notes for this episode.
    0:39:23 But the idea is this.
    0:39:25 You can’t manage what you don’t measure.
    0:39:29 So you need to measure what you’re actually spending your time on.
    0:39:34 Do that for a week or two weeks, and you’re going to start to see some patterns of tasks that
    0:39:38 you can hopefully eliminate if they’re not really that important, that you can automate and
    0:39:42 create some recurring system or process around, or delegate those.
    0:39:47 Could you write up the recipe, create the process, and have somebody else on your team
    0:39:48 go and follow that recipe?
    0:39:50 When is it time for a system?
    0:39:57 Jeff DiOrio from EliteChess.net in episode 487, he said, as soon as I got something unmanageable
    0:40:01 to where I’m staying up all night doing something, that’s when I think, okay, it’s time to get
    0:40:07 a system to get to that next level and pursue some other fun projects or experiments that
    0:40:08 I’d like to.
    0:40:13 I really need to scale back my involvement in certain day-to-day operational tasks.
    0:40:20 So this type of laptop test and systemization is kind of a high priority for me this quarter
    0:40:24 and is a big idea from nine years on the show to consistently level up.
    0:40:27 You’ve got to be working on your business rather than in it.
    0:40:33 Hey, 2025 Nick here with a couple more big ideas to add in the three years since this episode
    0:40:34 originally aired.
    0:40:39 Number 11 is what I’m calling the only constant is change.
    0:40:45 We’ve seen so many industries interrupted by AI or algorithm changes lately, and it feels
    0:40:49 new and scary, but we kind of have to take a step back and realize this kind of change and
    0:40:51 disruption has been going on for centuries.
    0:40:57 The entrepreneurs and businesses that endure are the ones that can adapt the fastest.
    0:41:03 The answer may lie in this excellent bit of advice from Jill Tietz in episode 535.
    0:41:07 My number one tip is iterate.
    0:41:15 If something is not working in the way that you want, don’t just say, you know, it must be
    0:41:22 the algorithm or because that person’s lucky or, you know, everyone’s out to get me, make
    0:41:22 some changes.
    0:41:24 Try something new.
    0:41:28 Like a lot of times we’ll do the same thing over and over and over and over and it’s not
    0:41:32 working and we don’t know why, but then we keep repeating it.
    0:41:37 So just like I did with my posts, make new iterations, try a new thing and then you’ll see,
    0:41:38 oh, that was even worse.
    0:41:44 So I should change it back or change this and like, so just be willing to try new things
    0:41:46 and new versions of what you’re doing.
    0:41:47 Iterate.
    0:41:50 And if you’ve been listening to the show for any length of time, you’ve probably heard some
    0:41:55 of those iterations, starting out with the voiceover hype guy from Fiverr, phasing him
    0:41:57 out, working in different intros, different formats.
    0:42:01 The latest is the little music bed at the top of the show to see if that brings a bit more
    0:42:04 energy, gets people more excited to stick around.
    0:42:08 That was a tip from Glenn James at FinCon, big personal finance podcaster in Australia.
    0:42:13 Another iteration has been adding the, you might also like section to the bottom of my
    0:42:17 newsletter, which inadvertently unlocked a new revenue stream in the form of newsletter
    0:42:17 sponsorships.
    0:42:23 The answer to growing your business or getting that initial traction, it’s probably evolution
    0:42:24 and not revolution.
    0:42:29 There may be some small incremental tweaks that you can make to your message, you know, a one
    0:42:33 degree shift in direction versus a, you know, a wholesale 180.
    0:42:38 And those little changes to your marketing, to your message, to your product, those can
    0:42:39 have a big impact.
    0:42:43 But doing the same thing over and over again and expecting different results, that’s the
    0:42:46 definition of insanity, at least a quote attributed to Einstein.
    0:42:48 Hashtag not fact checked on that.
    0:42:53 The 12th big idea I want to share is to remember it’s just a game.
    0:42:54 Yes, you should play to win.
    0:42:55 That’s the whole point.
    0:42:59 But if you’re not having fun, maybe it’s time to find a different game.
    0:43:04 This is a variation of finding the work you love to do that lights you up and figuring
    0:43:06 out how to remove or delegate the rest.
    0:43:13 It’s about finding a state of flow and excitement and energy around your business and tasks such
    0:43:15 that you wake up in the morning and you’re excited to get to work.
    0:43:19 In episode 511, Matt Ruttenberg gave this advice.
    0:43:26 Especially when you’re looking for a side hustle, I think using your superpower, whatever that
    0:43:31 is, whether it’s are you analytical, are you kind of a networker, do you like to talk to
    0:43:32 people, do you like to connect with people?
    0:43:38 Find something that will always be natural for you and that’ll help you be as successful
    0:43:40 as you can be and be interested in it.
    0:43:44 Truthfully, I’ve always found this advice to be a little bit stressful.
    0:43:45 Like, look, I don’t have a superpower.
    0:43:51 I don’t have the ability to knock through walls or predict the future or even edit amazing videos.
    0:43:56 But I’ll give the example of a superpower I’ve come to embrace the last couple of years, which
    0:44:00 years ago never would have even considered a skill, let alone a superpower.
    0:44:05 But it’s Matt’s words were, you know, what comes natural to you?
    0:44:09 And so the one that came up for me was this natural curiosity.
    0:44:14 And this comes up again in the Side Hustle Nation surveys or podcast reviews or conversations
    0:44:19 with listeners like, hey, you seem genuinely curious or you ask the follow-up question that
    0:44:20 was on the tip of my tongue.
    0:44:26 And I think that curiosity is something that’s helped me produce 600 plus episodes of the show.
    0:44:27 It’s fascinating.
    0:44:30 What makes all these businesses tick?
    0:44:31 How’d you come up with the idea?
    0:44:33 How’d you find your first customers?
    0:44:35 How’d you figure out how much to charge?
    0:44:37 How, when did you feel comfortable leaving your day job?
    0:44:39 I love all of that stuff.
    0:44:43 And it works or has worked on the written side, written content side of the business too.
    0:44:48 Some of my best performing pieces of content started from my own curiosity.
    0:44:50 Well, how, how does this app work?
    0:44:52 How do people make money doing, you know, fill in the blank?
    0:44:55 And so that’s a superpower that I’ve been leaning into lately.
    0:45:00 And I think the kids are helpful on the curiosity front too, because they’re naturally curious
    0:45:02 about how things work.
    0:45:09 And it forces you to stop and look at the leaves and bugs and stuff that you would normally walk
    0:45:10 on by without even questioning.
    0:45:14 Actually, on that note, a story from FinCon, I think is relevant.
    0:45:17 A tale of two very different networking strategies.
    0:45:21 First guy comes up and he’s like, hey, I had the goal to hand out 50 business cards tonight.
    0:45:22 I’ve only got five left.
    0:45:23 Would you take one?
    0:45:24 Sure.
    0:45:25 You know, and then he walks away.
    0:45:26 They’re like, great, dude.
    0:45:31 Second guy, a friend of mine, you know, looking around this crowded networking happy hour.
    0:45:34 He’s like, the way I see it, I’m surrounded by teachers.
    0:45:36 And I just love that quote.
    0:45:37 I’m surrounded by teachers.
    0:45:39 I can learn something from everybody.
    0:45:42 So, so in that scenario, please try to be more like guy number two.
    0:45:50 So to summarize, we’ve got 12 big ideas from 12 years and 670 plus episodes of the Sign Hustle
    0:45:50 Show.
    0:45:54 It was a big challenge to narrow these down to just 12 because it’s weird.
    0:46:00 I felt like I was a reasonably well-educated and reasonably successful entrepreneur when the
    0:46:01 show started.
    0:46:04 Yeah, I have learned so much from my guests over the years.
    0:46:04 It’s incredible.
    0:46:10 The knowledge that rubs off both from individual conversations, but really from the repetition
    0:46:16 of doing it and the cumulative advice and common themes and traits that start to bubble up to
    0:46:18 the top over the years.
    0:46:23 But to recap, we have number one was to set the vision and figure out why it’s important to
    0:46:24 you from Brian Scudamore.
    0:46:27 Number two was to piggyback on trends.
    0:46:30 We’ve got a recent episode all about the piggyback principle.
    0:46:32 Number three is to solve problems.
    0:46:35 People pay to make problems go away.
    0:46:38 Number four was to just start and stay started.
    0:46:42 An entrepreneur in motion tends to stay in motion and just start.
    0:46:44 Remember, choosing what’s next doesn’t mean choosing what’s forever.
    0:46:45 Just start.
    0:46:49 One of the most common pieces of advice from entrepreneurs when asked for their number one
    0:46:50 tip for sign-ass all nation.
    0:46:54 Number five is to go where the cash is already flowing.
    0:46:56 Go where your audience already is.
    0:47:00 In the words of Charlie Munger, the first rule of phishing, go phishing where there’s fish,
    0:47:00 right?
    0:47:04 Number six was to fast track with partnerships.
    0:47:08 Who is already speaking to the people that you want to get in touch with?
    0:47:10 Fast track with partnerships.
    0:47:12 Number seven is to build your email list.
    0:47:14 How are you going to algorithm proof your business?
    0:47:15 Think of it that way.
    0:47:19 Something that you own and control and can be proactive about communicating with people about.
    0:47:23 Number eight is to do what matters and to do it consistently.
    0:47:25 Remember that advice from Rosemary Groner.
    0:47:31 It’s almost impossible to fail if you do what matters, what has ROI, and you do it consistently.
    0:47:34 Number nine is to accept mentorship and education.
    0:47:37 There’s a sense of pride in, well, I figured this out all on my own.
    0:47:42 But to fast track your learning curve, lean into mentorship and education.
    0:47:45 Number 10 is to level up.
    0:47:48 Become the business owner more than the business doer.
    0:47:50 This is the call to create systems.
    0:47:53 This is Tyler Gillespie’s laptop test.
    0:48:00 This is the automation, elimination automation delegation framework, like leveling up in your
    0:48:01 life and your business.
    0:48:07 Number 11 is the first of the new ones that we added for the 2025 edition was to iterate.
    0:48:08 The only constant is change.
    0:48:10 That has never been more true.
    0:48:13 It seems like the pace of change has absolutely accelerated.
    0:48:18 But it is a constant that we can almost, you know, set our watch to, we can rely on.
    0:48:23 And so you have to be prepared to continue to innovate and iterate in your business.
    0:48:24 And finally, number 12.
    0:48:26 Remember, it’s just a game.
    0:48:29 And if it’s not fun, go find a different game.
    0:48:37 This is the call to follow what seems easy or effortless to you and follow that direction.
    0:48:40 Swim downstream versus trying to paddle against the current.
    0:48:46 So I owe a huge heartfelt thank you to every single guest over the years, over 600 of you
    0:48:48 and to you for tuning in.
    0:48:52 I also owe a big thank you to our sponsors for helping make this content free for everyone.
    0:48:54 That is it for me.
    0:48:59 If you found value in this episode or any other over the last 12 years of the show, the greatest
    0:49:00 compliment is to share it with a friend.
    0:49:03 Until next time, let’s go out there and make something happen.
    0:49:05 and I’ll catch you in the next edition
    0:49:06 of the Side Hustle Show.

    12 years. 670+ episodes. Countless side hustle success stories.

    It’s been a wonderful ride with The Side Hustle Show, and this week, I’m sharing 12 of the biggest side hustle ideas that have stood the test of time.

    The first 10 ideas originally aired in our 500th milestone episode back in 2022. And for this 2025 edition, I’ll be back at the end with two fresh lessons that have emerged over the past few years.

    Tune into Episode 670 of the Side Hustle show to learn:

    • timeless strategies successful side hustlers swear by
    • simple tweaks that can give new growth and revenue streams
    • how to stay adaptable and keep winning, no matter how the game changes

    Full Show Notes: 12 Big Ideas From 12 Years of The Side Hustle Show

    New to the Show? Get your personalized money-making playlist here!

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  • How to Fight Fascism in America — with Timothy Snyder

    AI transcript
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    0:00:54 That’s this week on Explain It To Me.
    0:00:58 New episodes every Sunday, wherever you get your podcasts.
    0:01:03 We used to have big ideals and dreams when we were still in university.
    0:01:10 We wrote these beautiful application essays about how we were going to fix tax avoidance and tax evasion,
    0:01:13 how we’re going to tackle global hunger and work at the United Nations.
    0:01:15 And look at us. What has happened?
    0:01:17 What has happened?
    0:01:21 This week on The Gray Area, we’re talking about our moral ambition.
    0:01:23 Where did it go?
    0:01:25 And what we can do to get it back?
    0:01:28 New episodes of The Gray Area drop on Mondays.
    0:01:29 Available everywhere.
    0:01:37 348.
    0:01:38 348 is the country code belonging to Hungary.
    0:01:41 In 1948, NASCAR was founded.
    0:01:45 I broke up with my last girlfriend because she refused to go to NASCAR, only to Formula One.
    0:01:48 I can’t be with a racist.
    0:01:53 Oh, it’s getting desperate around here.
    0:01:56 Go! Go! Go!
    0:01:56 Go!
    0:01:56 Go!
    0:02:06 Yes, that’s right. We’re keeping it clean here. Prop to you.
    0:02:10 We’ve decided that at this point in my life, I need to tone down the profanity.
    0:02:12 There’s no reason for unnecessary vulgarity.
    0:02:14 It’s really inappropriate.
    0:02:15 It diminishes my credibility.
    0:02:21 And a lot of our listeners love our content, but get offended by some of the off-color jokes.
    0:02:23 Anyways, I hope you’re well.
    0:02:30 I’m at home, and my son’s about to head to school where he’s very excited about the Catholic Church’s new archaeology class.
    0:02:32 But all he’s been saying is a bunch of old bones.
    0:02:36 He’s back, ladies and gentlemen.
    0:02:40 By the way, unsubscribe now if you don’t like profanity and vulgarity.
    0:02:42 And I will send you a full refund.
    0:02:44 That’s my favorite when people say they’re unsubscribing.
    0:02:46 They’re just, they’ve had enough.
    0:02:47 They’re unsubscribing.
    0:02:51 Take my eyes, but don’t unsubscribe.
    0:02:53 Anyways, back to me.
    0:02:55 I am in New York, super excited.
    0:02:56 I come to New York.
    0:02:57 I love it here.
    0:03:07 I have a place here that is essentially looks like it’s been decorated by a northern European architect who has severe depression and is worried about slipping and falling and cutting himself.
    0:03:10 There’s almost nothing in my place, and I love it.
    0:03:11 It is so fucking gangster.
    0:03:13 I do a self-care day when I’m here.
    0:03:15 I get everything done.
    0:03:16 So this was my Friday.
    0:03:21 I went into Dr. Robert Anilak, who is a dermatologist from the stars, and overcharges me.
    0:03:22 He overcharges me.
    0:03:26 He’s a lovely guy, super lovely guy, hard not to like.
    0:03:28 And he literally molests me financially.
    0:03:33 And I go in there because I’m very struck on looking 59 and seven-eighths again.
    0:03:41 And I had something called a fractal laser, where basically it burns off the exterior layer of your subdermis.
    0:03:42 Remember, there’s seven layers of skin.
    0:03:43 I can name one.
    0:03:46 Anyways, he burns off one of them, maybe two of them.
    0:03:47 I don’t know, the way I felt three.
    0:03:55 And I look like that character from The Mandalorian with beet red skin, Skeletor with a bad sunburn.
    0:03:56 It was frightening.
    0:03:59 My face was on fuego.
    0:04:03 And then I headed up to this guy I absolutely love, Dr. Eric Lindor.
    0:04:04 I’m going to set this guy up.
    0:04:08 This guy’s got to be the most eligible man in all of Manhattan.
    0:04:10 He’s handsome.
    0:04:13 He’s the orthopedic something for the rangers.
    0:04:15 He looks like he’s late 30s, early 40s.
    0:04:18 He’s from South Dakota.
    0:04:19 He just couldn’t be nicer.
    0:04:22 And he takes a six-inch needle.
    0:04:26 Well, first, a very nice man who’s a technician comes in and draws blood from me.
    0:04:27 And then they spin it.
    0:04:28 It’s called PRP.
    0:04:32 And then they take your platelets, which I guess have some sort of restorative effect.
    0:04:34 And they create inflammation wherever they’re injected.
    0:04:35 And that inflammation is actually quite healing.
    0:04:36 I did not know that.
    0:04:40 Anyways, so I’ve had problems with my shoulders.
    0:04:45 I’ve been injury-free my whole life, and I was doing some cleans and CrossFit.
    0:04:48 And all of a sudden, both shoulders hurt like hell.
    0:04:48 It’s weird.
    0:04:49 They started talking to each other.
    0:04:50 Hey, I’m hurting.
    0:04:51 Well, I’ll hurt too.
    0:04:57 But anyways, back to my poncierge medical services and my PRP shots.
    0:04:59 This is the problem with the wealthy.
    0:05:14 And that is we all complain under our breath about the digression into fascism and kleptocracy and what is probably best described as a kakistocracy, where we have village idiots running the government as opposed to, this is a crime family now.
    0:05:23 It’s 100% a mob family creating incentives where, if you say anything bad or critical, he goes after you, weaponizes the DOJ, sues you, whatever.
    0:05:24 What the fuck are we thinking?
    0:05:26 This is part of the problem.
    0:05:32 The Republicans in Congress are corrupt, or at least cultists willing to turn a blind eye to corruption because they’re so scared of this guy.
    0:05:40 But even worse, in my mind, even worse or almost as worse, is all these fucking Democrats who claim to be patriots who are neutered and weak.
    0:05:40 Yeah.
    0:05:47 Jesus Christ, have you ever met a more neutered, feckless, ineffective group of people in your life?
    0:05:48 And here’s the thing, the sad thing.
    0:05:50 He’d be reelected today.
    0:05:51 He’d be reelected today.
    0:05:51 Why?
    0:05:56 Because Americans would rather have an autocrat and a kleptocrat than a weak, neutered party.
    0:06:03 So back to why it’s so dangerous to have Democrats who are wealthy or this wealthy, and it all comes back to income inequality.
    0:06:14 Those of us who are blessed and fortunate and worked hard and aggregated some wealth because we were born at the right time or the right place or with the right skin color or the right outdoor plumbing, I have all of those things.
    0:06:15 And by the way, I’m not humble.
    0:06:16 I’m a fucking monster.
    0:06:21 But with all of these skills, I wouldn’t have been able to attain this type of economic security in any other nation.
    0:06:30 So you’d think that people would have some fidelity to those values, rule of law, consistency, civil rights, opportunities for family planning.
    0:06:32 I wouldn’t be here if there wasn’t family planning in this country.
    0:06:40 If me and my mom had lived in deepest, darkest Mississippi, my mom wouldn’t have been able to abort a pregnancy when I was 17 and she was 47.
    0:06:42 And I would have had to go to fucking work.
    0:06:43 I wouldn’t have gone to UCLA.
    0:06:44 Wouldn’t have gone to business school.
    0:06:45 Wouldn’t have started firms.
    0:06:46 Wouldn’t have taken a company public.
    0:06:53 Wouldn’t be here right now complaining about PRP shots that cost $1,500 jabbed into my shoulders.
    0:06:57 All of the things that got us here are being eroded slowly but surely.
    0:07:01 The great trade agreements because of consistency and rule of law are literally going out the fucking window.
    0:07:14 And the 1% of Democrats who claim to give a shit and scream into TikTok and complain at dinner parties or talk to each other at Chez Margot at Foquets about how terrible things are and aren’t really doing that much.
    0:07:15 Are you really doing anything?
    0:07:18 Are you really reaching out to your congressperson?
    0:07:21 Are you creating content?
    0:07:24 Are you about to get involved in the congressional election?
    0:07:25 Are you really doing anything?
    0:07:25 No.
    0:07:26 Why?
    0:07:27 Because we’re getting richer.
    0:07:28 And guess what?
    0:07:29 We don’t need the government.
    0:07:31 We have our own rights.
    0:07:33 Anyone comes to me, I can lawyer up like no tomorrow.
    0:07:37 Anyone in my life gets pregnant or has an unwanted pregnancy, I can figure it out.
    0:07:38 Why?
    0:07:39 Because I have money.
    0:07:43 If they start rounding up Jews again, which I don’t think is unthinkable at this point.
    0:07:45 I love how everyone’s like, oh, it couldn’t happen in America.
    0:07:47 Well, it’s kind of happening right now.
    0:07:48 We’re rounding up people.
    0:07:50 We are literally rounding up people with the wrong tattoo.
    0:07:55 We have sent U.S. citizens to foreign concentration camps.
    0:07:57 What’s the definition of a concentration camp?
    0:08:01 A place that is outside your nation where laws do not protect.
    0:08:07 This is where you send people where the laws domestically cannot justify the incarceration of them.
    0:08:09 That is the definition of a concentration camp.
    0:08:11 And that’s what these prisons in El Salvador are.
    0:08:13 And now they’re talking about sending people to Libya.
    0:08:14 Oh, that sounds very American.
    0:08:21 We’re going to deny habeas corpus and due process and find people in America and send them to some hellscape in Libya.
    0:08:23 But you don’t need to worry if you’re rich.
    0:08:24 Why?
    0:08:25 Because we have our own laws.
    0:08:28 We’re protected by the law, but we’re not bound by it.
    0:08:29 We have our own medical.
    0:08:30 I can go to Atria.
    0:08:35 I don’t need to worry about Medicare or Medicaid or them cutting it to pay for tax cuts.
    0:08:38 No, I don’t need to worry about that because I have my own medical care.
    0:08:40 I don’t need to worry about schools.
    0:08:45 I don’t need to worry about them getting the Department of Education because I have enough money for my own kids’ schools.
    0:08:54 And this is the problem with income inequality is there are too many people who carry too much power who no longer have a vested interest in the success of America.
    0:08:55 It is really income.
    0:08:59 Almost every problem in the United States can be reverse engineered to income inequality.
    0:09:16 It is – this is creating two societies where the one society that has all the power is in an unwritten, unspoken conspiracy with the Trump administration despite their political views that they’re going to be just fine and to shut the fuck up and not put up any real resistance.
    0:09:24 So, yeah, is it bad that we have a Republican Party that is acquiescing to a fascist, a kleptocrat, and a kakastokrasat?
    0:09:25 I don’t know what the word would be.
    0:09:26 Yeah, that’s bad.
    0:09:30 What’s worse is the Democrats aren’t doing a fucking thing.
    0:09:32 All right.
    0:09:33 So what else are we going to do about here?
    0:09:35 We’ve got to get into today’s episode.
    0:09:40 I want to mention that the first two episodes of The Lost Boys dropped today in its own feed.
    0:09:41 The Lost Boys is a new limited series.
    0:09:46 I’m co-hosting with Anthony Scaramucci about all the struggles young men are facing in America.
    0:09:50 I did this because Anthony – it was actually Anthony’s vision, and I wanted to figure out a way to work with Anthony.
    0:09:51 I really like him.
    0:09:54 I think he’s smart, well-read, good person, and courageous.
    0:10:06 In episode one, we speak with my Yoda, literally probably the person I parent most in my life and who kind of – I had sort of an awakening around a calling, I thought.
    0:10:10 Richard Reeves started talking about – he was at Brookings, and he started talking about the struggles of young men.
    0:10:16 And I was just so kind of overwhelmed and fascinated by the data, and I could feel it, and I could sense it.
    0:10:26 And I thought, okay, this is finally time where I can actually maybe, I don’t know, do some good other than highlighting some of the wonderful dick jokes out there, which is important, which is important.
    0:10:28 And Richard has been my Yoda around this stuff.
    0:10:33 Anyways, in our first episode, we speak with Richard about the data behind the crisis.
    0:10:37 And in episode two, we explore why no one’s talking about it.
    0:10:40 Search for The Lost Boys wherever you get your podcasts.
    0:10:44 Again, The Lost Boys, or check out the link in the show notes.
    0:10:45 Okay, moving on.
    0:10:52 In today’s episode, we speak with Timothy Snyder, a leading historian on authoritarianism, Ukraine, and Eastern Europe.
    0:10:55 He’s also the author of various books, including On Freedom and On Tyranny.
    0:11:01 After over two decades at Yale, he’s now joining the University of Toronto’s Monk School of Global Affairs.
    0:11:08 We discuss with Timothy the threats to American democracy, echoes of 1930s fascism, and what still gives him hope.
    0:11:11 With that, here’s our conversation with Timothy Snyder.
    0:11:22 Tim, where does this podcast find you?
    0:11:23 I’m in Toronto.
    0:11:31 We were excited to have you on the pod because your book, On Tyranny, is a 20-point guide to Dictator Proofing Yourself,
    0:11:34 which you published shortly after Trump was elected the first time around.
    0:11:38 And it’s a New York Times bestseller again.
    0:11:44 Can you point to one or two moments in history that most mimic where we are now,
    0:11:48 and who reminds you most of Trump, and what it tells us about where things might be headed?
    0:11:53 I want to start the answer by saying that it’s important to think about history as something that
    0:11:56 opens us up rather than closes us down.
    0:12:04 The danger of thinking about history in terms of analogy or repeating, or even rhyming, as Mark Twain said,
    0:12:06 is that it then puts you out of the story.
    0:12:09 And the whole point of history is that humans are in the story.
    0:12:14 There isn’t any overwhelming objective factor, which means things have to go in a certain direction.
    0:12:19 That said, as I think about it, we’re in a kind of second globalization.
    0:12:26 And the moment is much like the 1890s to the 1920s, in that suddenly the globe is united.
    0:12:27 People are overwhelmed.
    0:12:29 There are new communication technologies.
    0:12:34 There are certain kinds of fears about demographics, about things changing too quickly,
    0:12:36 about not being in touch with your children, and so on.
    0:12:41 And those anxieties can be used by certain kinds of politicians who manage to combine
    0:12:44 a view of the future with nostalgia for the past.
    0:12:49 So in general, I think it’s 1890s to 1920s is pretty similar.
    0:12:53 As far as Trump, I don’t think there is actually a perfect analog.
    0:12:57 I mean, in my view, he’s a fascist, but he’s a different sort of fascist,
    0:13:01 in that I think he cares in an odd way.
    0:13:04 He cares much less about the community than the first round of fascists did.
    0:13:09 And unlike the first round of fascists, he’s actually very concerned about personal wealth,
    0:13:14 which what everyone wants to say about them was generally not their case.
    0:13:19 So I don’t think there’s a perfect analogy for him, but it helps a lot to know the history
    0:13:22 of the 1920s and 1930s at this point, I’d say.
    0:13:25 And in a recent Substack post, you wrote that the current administration,
    0:13:29 open quote, invites a terror attack, close quote.
    0:13:31 That’s a bold statement.
    0:13:32 What did you mean by that?
    0:13:35 I mean, I don’t think it is, actually.
    0:13:38 I think the opposite thesis would be very bold.
    0:13:42 Like, the idea that the administration is doing what it can to prevent a terror attack
    0:13:45 is absolutely grotesque, right?
    0:13:49 And so one way to consider the thesis is to consider the antithesis.
    0:13:52 And like, we would all like to think that we have a government which is doing the normal
    0:13:54 things to prevent abnormal catastrophes.
    0:13:57 And I’m afraid that’s just obviously not the case.
    0:14:02 When you put Kash Patel in charge of the FBI, when you put Tulsi Gabbard in charge of intelligence,
    0:14:08 when you put Pete Hegseth in charge of defense, when you fire the head of the NSA for no reason
    0:14:12 except that Laura Loomer told you to do so, when you demoralize the ranks of all the security
    0:14:17 agencies, when you fire the mid-level people under dubious pretexts, these are all things
    0:14:20 that make it much easier to attack the United States.
    0:14:25 And I think you just have to be looking away pretty determinedly not to notice it.
    0:14:27 So that’s what I mean when I say they’re inviting a terror attack.
    0:14:30 There is ambient danger all of the time.
    0:14:35 And what they’re choosing to do is to ignore the actual danger, this is the second part,
    0:14:40 and to focus their eyes and ours on invented things, right?
    0:14:46 So suddenly, like, Tesla is the center of terrorism, or, you know, El Salvador and guys in Maryland
    0:14:47 are the focus of terrorism.
    0:14:51 And when you create big lies around stuff like that, when you focus the energy on stuff
    0:14:53 like that, it actually turns the head of the media.
    0:14:57 It turns the head of your own institutions in such a way that you’re much more vulnerable
    0:14:59 to the real threats that are out there.
    0:15:05 Do you think that also the reduction in soft power, whether it’s canceling USAID or just generally
    0:15:11 kind of declaring war, it feels like on everyone all at once, that that also increases the likelihood
    0:15:16 that maybe not even of a terrorist attack, but somebody decides to say they’re so distracted,
    0:15:23 maybe I’ll invade Taiwan, or I’ll start setting off more missiles over the coast of Japan from
    0:15:24 North Korea?
    0:15:27 I mean, if this sounds like a comment, phrase is a question, it is.
    0:15:28 So let me just say the comment.
    0:15:34 I would argue that we’re, every world leader is thinking if this is a time to divide it in
    0:15:36 an indistracted America, it would be now.
    0:15:41 Yeah, no, I want to affirm both the major and the minor thesis in that comment, and I’m happy
    0:15:43 to treat your comments as questions.
    0:15:49 I mean, the minor thesis is that when we make enemies unnecessarily, we are encouraging terrorism.
    0:15:53 So it’s not just that we’re putting our defenses down, which we’re clearly doing, it’s also that
    0:15:56 we’re inviting the offense, which we’re also clearly doing.
    0:16:03 I mean, one can’t be precise about what combination of motives is going to spark people, but we
    0:16:08 have a combination now of Trump giving permission, Trump and the people around him giving permission
    0:16:15 to at least right-wing domestic terrorists because he is pardoning them, right, and creating an
    0:16:17 atmosphere which normalizes their behavior.
    0:16:23 Many of their views are now held inside the White House, but he’s also randomly alienating
    0:16:29 almost everybody at the same time around the world, and the people he isn’t alienating, like
    0:16:34 the Russians, aren’t going to stop operations inside the United States just because he’s trying
    0:16:35 to be friends with them, right?
    0:16:40 So it’s a cocktail of all the worst things at the same time.
    0:16:46 And then to pick up your major thesis, yeah, this is also true at the level of conventional
    0:16:51 national security, what the Trump people are doing is draining American power out of the
    0:16:55 system because the international system, our power in the national system depended upon,
    0:17:00 among other things, relationships, trust, alliances, reliability, treaties.
    0:17:06 We’re breaking all of those things, thereby draining our own power out of the system, but everybody
    0:17:07 else’s power remains.
    0:17:11 Everybody else is now more relatively powerful with respect to us, and so of course they can
    0:17:15 now afford to think about interventions and adventures, which they wouldn’t have been able
    0:17:16 to think about before.
    0:17:16 I agree completely.
    0:17:23 If the risk profile has gone up for the U.S. and we sort of have high blood pressure or
    0:17:27 incredibly high cholesterol, meaning we’re more prone to some sort of exogenous event or
    0:17:33 opportunistic infection, who do you think, one, is there or are there winners and who are
    0:17:37 they from America’s distraction and what feels like own goal?
    0:17:40 Yeah, wonderful question.
    0:17:44 The most obvious winner, of course, is Vladimir Putin in Russia.
    0:17:50 The Russians started a war that they couldn’t win without American assistance.
    0:17:57 And then for the last year or so, in 2024, they made it very plain that their game plan, such
    0:18:01 as it was, was to keep the war going in the hope and expectation that Donald Trump would return
    0:18:02 into power.
    0:18:07 And now that Donald Trump is in power, he’s conceded on behalf of the Ukrainians, so to
    0:18:13 speak, pretty much every major issue, territory, NATO, Russia’s legitimacy in the international
    0:18:15 system, trade with Russia.
    0:18:21 He’s conceded all of these things without asking for any concession from Russia, and meanwhile
    0:18:25 pressured the Ukrainians to take a much worse deal that even the military facts on the ground
    0:18:27 would dictate that they should take.
    0:18:33 And in general, Trump and the people around him treat Russia as though it were a great power,
    0:18:38 a superpower, a power on the scale of the world, which it really isn’t unless you make it so.
    0:18:42 And the Russians are, of course, eating this up, and they’re extremely happy about it.
    0:18:44 So there’s that.
    0:18:45 That’s one set of winner would be Russia.
    0:18:49 But I would say that Russia overlaps with another set of winners, which is transnational
    0:18:50 oligarchs in general.
    0:18:55 You can think of Putin as the leader of Russia, but you can also think of him as part of a clan
    0:19:00 of transnational oligarchs, which would include South Africans who are very important in the United
    0:19:04 States, such as Peter Thiel or Elon Musk or David Sachs, right?
    0:19:09 That Putin is kind of in that tribe that Trump wants to join.
    0:19:11 Like, Trump really wants to be a rich transnational oligarch.
    0:19:13 He’s just never quite made it.
    0:19:17 And now with like two chances of being president of the United States, he can finally make it into
    0:19:18 that club.
    0:19:21 But in general, those folks are doing a lot better.
    0:19:25 The people who will, the people who want not just American state power not really to work
    0:19:30 or to apply to them, but want state power around the world generally not to work or not to apply
    0:19:30 to them.
    0:19:33 Those people in general are definitely winners out of this.
    0:19:38 And a third set of winners would seem to be, at first glance, the people that we call, I
    0:19:44 think, wrongly populists or, you know, far-right people, far-right extremists, quasi-fascists
    0:19:49 or fascists, they would seem to be the winner because Vance and Trump are explicitly on their
    0:19:50 side.
    0:19:55 But that said, so long as they’re democratic elections, the fact that Vance and Trump are
    0:19:57 on your side is probably not going to help you.
    0:20:00 It’s going to hurt you, again, so long as there are democratic elections.
    0:20:05 I feel as if Democrats were just such wimps, we’re afraid to call this fascism when every
    0:20:10 key component or definition of fascism perfectly fits, in my view, what is going on right now.
    0:20:15 Demonization of immigrants, refusal to condemn political violence, extreme nationalism.
    0:20:18 It’s literally, it feels like this is the definition of fascism.
    0:20:22 And yet on the left, we’re afraid to use these words for fear.
    0:20:26 Like we have this need to empathize and take the higher ground.
    0:20:33 Can you point to a point in history or best practices around when a democracy moves towards
    0:20:40 some sort of authoritarianism or oligarchy or fascism, what can you point to and what lessons
    0:20:47 can we take from who’s been most effective and what are the components of that pushback when
    0:20:51 a country has flirted with fascism and then has been pulled back from the brink?
    0:20:54 What are the components of pulling back or pushing back?
    0:21:00 Let me break that question down into two parts because I think there are two things that work
    0:21:02 together that help us to answer it.
    0:21:07 So the question, why aren’t we allowed to say fascism, I think is directly related to the answer.
    0:21:14 So as you say, it’s patently obvious that there has been a return of fascism around the world
    0:21:15 for quite some time.
    0:21:20 I started writing about it more than 10 years ago using the word.
    0:21:25 And then as you quite rightly say, that one can agree or disagree about how big it is and
    0:21:26 just who exactly is in it.
    0:21:31 But I think it’s palpably grotesque to deny that there has been a world return of fascism
    0:21:32 and that didn’t begin yesterday.
    0:21:39 And so then as you say, if we were confronted with all these empirical signs of fascism, and
    0:21:43 again, one can disagree about exactly what fascism is, but the signs, no matter whose definition
    0:21:48 you take are overwhelming, it doesn’t matter whose definition you take, the signs are overwhelming,
    0:21:48 they’re there.
    0:21:51 And so why do we not accept that?
    0:21:53 And I think that has to do with the second part, right?
    0:21:59 Because if you accept that it’s fascism, then you have to organize and you have to organize
    0:22:02 with people that you might not necessarily like.
    0:22:06 Denying that it’s fascism is a purely academic pursuit, right?
    0:22:11 If you deny it’s fascism, what you can do is you can sit at your office and you can edit
    0:22:13 the volume about how it’s not fascism.
    0:22:14 That’s just about my colleagues.
    0:22:19 But more broadly speaking, if you deny it’s fascism, then you can imagine, okay, the normal
    0:22:22 pathways of politics are going to work.
    0:22:23 Somehow things are going to self-correct.
    0:22:27 The moment you accept that it’s fascism, you have to organize.
    0:22:31 You have to take action, you have to organize, and you have to organize with people who agree
    0:22:33 with you and people who don’t completely agree with you.
    0:22:37 And this is part of the answer now to the question, because the way that you beat fascism is with
    0:22:38 coalitions.
    0:22:43 The way that you beat fascism is that you get to a majority by including people who don’t
    0:22:44 agree about everything.
    0:22:50 A clear majority, and it has to be a clear majority, because they’re ruthless and also they may control
    0:22:52 political aspects of the state.
    0:22:55 So the way that you pull back is that you get a coalition, right?
    0:22:57 This is Poland in 2023, for example.
    0:23:00 The way that you pull back is you get a coalition which can win an election.
    0:23:02 But this goes to the Democrats.
    0:23:08 I take the point about the Democrats, but it’s very important for us who are not activists in
    0:23:15 the Democratic Party to remember that we have to not make the same mistake that they’re making.
    0:23:19 The fact that they are inactive, or they don’t use a word, is not an excuse for us to be
    0:23:21 inactive, and not use the word.
    0:23:28 We have to create all possible bridges, pageantry opportunities for those of them who want to
    0:23:29 make a move.
    0:23:33 So the more civil society activism there is, the more protesting there is, the more chance
    0:23:38 there is that you pull the establishment party or important elements of it in your direction.
    0:23:42 So they have a role to play, but the only way for them to play that role is for them to be
    0:23:46 drawn by things that other people are in fact organizing.
    0:23:47 The town halls are a good example of this.
    0:23:51 It was great that several Democrats go out to these town halls, but they didn’t organize
    0:23:53 those things themselves, right?
    0:23:55 That had to come from somewhere else.
    0:23:58 We’ll be right back after a quick break.
    0:24:11 So if I’m being an alarmist or paranoid, it doesn’t mean I’m wrong.
    0:24:14 And I want you to tell me if I’m wrong.
    0:24:21 But I look at 1920s Germany, thriving gay community, appreciation for academics, the arts, a progressive
    0:24:26 culture, welcomed immigrants, an economic shock, a move towards fascism.
    0:24:31 And then something that really struck me, there was a 10-second TikTok where a guy just said,
    0:24:33 remember that Auschwitz was in Poland.
    0:24:35 And I look at what’s going on here.
    0:24:39 And when you start rounding up people, it takes on a different complexion.
    0:24:44 But I would argue we’re one economic shock away in the U.S. from accelerating what we already
    0:24:50 I would term as rounding up people for the wrong tattoo and shipping them off to another country
    0:24:55 such that we don’t have to hold to the same standards of due process or humanity.
    0:25:00 One, am I being an alarmist, believing that we’re actually not as far as people would like
    0:25:03 to think from a really, really ugly situation?
    0:25:08 And does this have echoes of different situations?
    0:25:15 Do you see another nation at this point in history and where, you know, that helps kind of
    0:25:18 draw or fill in the blanks around where this is going?
    0:25:22 Let me zoom way back out and then let me zoom in.
    0:25:31 So the comparison to Germany in the first third of the 20th century can be very helpful in
    0:25:32 the following way.
    0:25:39 The 20th century, as your question already suggests, could have been Germany’s century.
    0:25:43 There was an awful lot working in their favor.
    0:25:46 There was a very rich and heterogeneous civil society.
    0:25:55 There were the best scientists and engineers probably in the world active before the early
    0:25:56 30s in Germany.
    0:26:03 There was a flawed but nevertheless plausible parliamentary system.
    0:26:09 There was an economy which, pound for pound, was overtaking everybody else’s, right?
    0:26:14 So the United States was going to be a big deal in the 20th century, but there’s a way
    0:26:16 in which the 20th century could have belonged to Germany.
    0:26:21 And they did the one thing, in my view, the one thing which could have prevented that, which
    0:26:28 was have someone who was the most extreme version of an extreme party come to power with the
    0:26:35 connivance of business elites and with the misunderstanding or willful misunderstanding of conservatives that
    0:26:36 somehow he could be controlled.
    0:26:39 That was the one thing, and they did it.
    0:26:44 And so when you look at the U.S. in the 21st century, one way to look at this is the 21st
    0:26:46 century probably should belong to the U.S.
    0:26:48 There are all sorts of positive things.
    0:26:52 There’s the technology, the civil society, the universities, et cetera, et cetera.
    0:26:58 But there is one thing we can do to prevent that from happening, and we seem to be doing
    0:27:00 that one thing.
    0:27:02 Okay, now let me zoom in.
    0:27:04 So the big thing about Auschwitz in Poland, it’s important.
    0:27:09 I have to contest that formulation because there wasn’t a Poland at the time.
    0:27:14 By the time that Auschwitz was established on the territory of what had been a Polish army
    0:27:17 base at Auschwitz, Poland had been destroyed.
    0:27:21 But this helps to make the point just in a slightly more subtle way, which is important.
    0:27:25 The killing of Jews in Germany didn’t happen in Germany.
    0:27:33 It happened in zones which the Germans decided were stateless, in zones where the law didn’t
    0:27:33 apply.
    0:27:36 And so that could be a concentration camp.
    0:27:38 The definition of a concentration camp is a lawless zone.
    0:27:43 But it could also be a broad swath of territory to the east where the Germans said, we’ve destroyed
    0:27:47 the state, whether it’s Poland or the Soviet Union, we’ve destroyed the state.
    0:27:49 And so the rules don’t apply.
    0:27:51 That, for me, is the dangerous thing, right?
    0:27:56 Not exactly another country, although that’s important, but the idea of statelessness.
    0:28:01 The notion that what we’re going to do is we’re going to decide that certain people are beyond
    0:28:02 the protection of the state in general.
    0:28:06 Once you do that, then it becomes much easier to ship them away and it becomes much easier
    0:28:07 to kill them.
    0:28:09 It’s chilling.
    0:28:15 You had mentioned something about, I forgot the word you used, the cooperation between
    0:28:19 Hitler and the industrial base or corporations or corporate leadership.
    0:28:26 And I don’t think enough people know the history around the alliance between, I think it was
    0:28:30 loosely corporations asked, said, Hitler, if you crush the trade unions, we’ll support you.
    0:28:32 And then it just ran away from them.
    0:28:38 And I see real parallels here and now, and that is, I’m not exaggerating, I’ve probably
    0:28:44 talked to a dozen Fortune 500 CEOs who are just so angry and upset and think what Trump
    0:28:50 is doing is so wrong and not a goddamn one of them has spoken out because they think, short
    0:28:54 term, my obligation is to shareholders and the easiest thing to do is bend a knee, send a
    0:28:57 million dollars to the inauguration committee and not speak out.
    0:29:04 And this feels eerily similar to the same type of enablement or loose cooperation or conspiracy
    0:29:06 between corporate leaders in Germany.
    0:29:10 Any thoughts on whether there are parallels there?
    0:29:13 That’s such an interesting question.
    0:29:19 And it, you know, I feel like just pivoting a little bit, Scott, this is really a moment
    0:29:21 when it would help if Americans listened to other people.
    0:29:25 So like, it’s all well and good and I’m glad to do it for us to, for, for us to be sitting
    0:29:30 here and talking about historical parallels, but there are actually lots of German, you
    0:29:35 know, businessmen and women today and German foundations who act on the basis of what they
    0:29:37 think they learned in the 1930s.
    0:29:41 And so, I mean, maybe I’m wrong in something like this has already happened, but there’s
    0:29:46 probably much to be said for some kind of summit precisely among American and German CEOs to talk
    0:29:49 about the question that you’ve just asked.
    0:29:54 Because, you know, there are plenty of people now in Germany who are running corporations
    0:29:59 extremely well, but you have these kinds of lessons on their mind all the time.
    0:30:04 And that’s also, for me, a broader lesson, if you’ll just forgive me, you know, to extend
    0:30:04 the pivot.
    0:30:07 It’s a broader lesson about resistance in the U.S.
    0:30:08 now in general.
    0:30:14 There are a lot of folks from Ukraine or Poland, you know, successful cases, or even people
    0:30:21 from mixed cases, like Slovenia or Hungary, who have an experience that is really relevant
    0:30:21 to this moment.
    0:30:26 And I feel like we don’t do enough to reach out to them and to get that relevant experience.
    0:30:30 We tend to be trapped in our own exceptionalism and say, okay, something’s happened.
    0:30:31 It’s never happened to anybody before.
    0:30:33 What could we possibly learn?
    0:30:36 And then we spend that moment obsessing about ourselves, and then we move on to the next
    0:30:37 moment.
    0:30:42 Yeah, but getting back to your question, there were sort of two stages to this.
    0:30:46 The first is that you think it’s okay because he’s against the labor unions.
    0:30:52 And that really was the problem the first time around, that German businesses were against,
    0:30:56 I mean, this is a little bit stronger, but they were against democracy because they thought
    0:30:58 in democracy, the labor unions were too strong.
    0:31:04 And so that’s not exactly the case now, but it’s something that CEOs should be thinking about.
    0:31:07 Am I being drawn towards something because I think these are the ones who are harder on
    0:31:09 the trade unions than the other ones?
    0:31:14 And then the second move, which you also already see, is the solicitation of specific companies
    0:31:19 on the premise that they can make money under this regime in a way they couldn’t have made
    0:31:22 it before, like Auschwitz, to use something you mentioned earlier.
    0:31:26 German companies are brought to Auschwitz on the principle that, look, there’s going to
    0:31:27 be cheap, controlled labor.
    0:31:29 There’s access to water.
    0:31:31 You know, we can do chemical manufacturing here.
    0:31:32 This is a good site.
    0:31:33 It’s going to be profitable.
    0:31:37 And of course, there’s also money to be made by rounding up American migrants.
    0:31:41 There’s money to be made by creating a surveillance state.
    0:31:45 And so particular companies are being recruited into that.
    0:31:50 So yeah, there’s, I mean, capitalism doesn’t push obviously one way or another, right?
    0:31:53 Like it’s wrong to think that capitalism automatically generates fascism.
    0:31:58 It’s certainly also wrong to think that capitalism automatically generates democracy.
    0:32:03 The people who are in charge of companies are historical actors.
    0:32:07 And we know not just from the history of Germany, but from the history of coups and counter coups
    0:32:12 in general, that how the leaders of industry react matters a great deal to how things turn
    0:32:13 out.
    0:32:21 So we’ve been talking a lot about Trump, any historical reference or analogies explaining
    0:32:29 or, or comparing similar situations to what’s going on with Elon Musk, wealthiest man in
    0:32:38 the world, the seizure of what I would argue is a power that’s not constitutional at the approval
    0:32:43 of the president in just, I haven’t seen anything like this in my lifetime.
    0:32:49 What, what historical references can you ground Elon Musk in, if any?
    0:32:51 Number one, it’s fine.
    0:32:56 We’ve been talking about the twenties and the thirties and the, um, the Marxist analysis of
    0:33:02 fascism back then was that it had to do with the wealthiest of people, which it wasn’t true.
    0:33:09 I mean, as we’ve talked about, certainly, certainly capitalists played a role in the
    0:33:10 rise of Hitler to power.
    0:33:15 And then certain capitalists profited in certain ways, which are worth remembering from Nazi
    0:33:19 rule, but it wasn’t actually the oligarchs of the world, right?
    0:33:23 There was no overall plan of global capitalism to bring people like Hitler to power.
    0:33:27 A hundred years later, there is that’s, that’s the ironic thing.
    0:33:33 Like a hundred years later, we do have people like Elon Musk who do have huge amounts of global
    0:33:38 power and who are quite literally trying to bring fascists to power around the world.
    0:33:40 And maybe it’s, you know, maybe it’s for reasons of ideology.
    0:33:44 Maybe it’s reasons of convenience because they don’t like state power and state because state
    0:33:46 power can regulate their companies.
    0:33:49 But we actually now do have a thing, which was, I think, talked about a hundred years ago,
    0:33:50 but not real.
    0:33:55 And that was real, but not talked about, which is, you know, not that all oligarchs are fascists.
    0:33:58 I mean, there are oligarchs all over the place politically, but we do have fascist oligarchs
    0:34:01 and we have fascist promoting oligarchs.
    0:34:03 We have oligarchs who are promoting fascism.
    0:34:06 So that’s not exactly historical precedence, more like historical irony that we have the
    0:34:06 thing now.
    0:34:12 I gave a lecture a couple of weeks ago in New York at the public library about, um, about
    0:34:18 paganism, which was, um, you know, a little bit bold on my part, but it, it, and a little
    0:34:21 bit, a little bit humorous because I think we need humor.
    0:34:27 But I think the kinds of politics we’re talking about where people worship a leader, that’s
    0:34:28 fascist, right?
    0:34:34 The way that people worship Elon Musk is fascist, but the way that Musk and Trump and so on operate
    0:34:40 by giving out gifts, the sort of everyday corruption, or if you want to put it in an anthropologically
    0:34:45 neutral way, uh, a gift giving culture where politics is reduced to there’s a chieftain at
    0:34:50 the center and the chieftain has the authority to give gifts and expects gifts in return.
    0:34:54 I think there’s a reason why that’s not familiar historically or, you know, personally to you
    0:34:55 or to me.
    0:35:00 And that’s because that’s essentially a, you know, pre-Christian or a pre-state way of
    0:35:01 doing things.
    0:35:02 They’re chieftains.
    0:35:03 They come and go.
    0:35:06 Their power depends upon charisma, plus the ability to give gifts.
    0:35:08 I think that’s, that’s where we are.
    0:35:13 And it’s an almost pre-historical way of doing politics, which is why history flails a little
    0:35:16 bit when you, when you try to find historical analogies for it.
    0:35:18 We’ll be right back.
    0:35:30 We’re back with more from Timothy Snyder.
    0:35:38 So something I’ve just been unable to wrap my head around, and I’m, rather than just attacking
    0:35:45 them for, for these actions or these gestures, Steve Bannon and Elon Musk, in my view, purposely
    0:35:46 gave Nazi salutes.
    0:35:50 And I’m trying to wrap my head around, what are the objectives there?
    0:35:57 Is it just to show a certain level of macho and thumbing your finger in the face of convention?
    0:36:01 Is it an attempt to rally a group of people around a fascist ideology?
    0:36:08 Curious what ran through your head when once, not once, but twice, a person who’s a senior
    0:36:13 advisor to the president, the wealthiest man in the world, gave what looked like to me, Nazi
    0:36:13 salutes.
    0:36:18 When you saw that, what ran through your head?
    0:36:23 I’m going to start in a place which I think is more interesting than my head.
    0:36:32 And not long after that, I was in Berlin, and I was talking to a very courageous and consistent
    0:36:36 left-wing organizer friend.
    0:36:42 We were at a bar, we were having a drink, and he said, I think he’s right.
    0:36:46 He said, you know, eventually they always do it.
    0:36:48 Like, they have to do it.
    0:36:49 And I knew what he meant.
    0:36:54 He meant Musk and the Hitlergruss, you know, that salute.
    0:36:59 That like, so I just want to, I want to take a step sort of below your question about what
    0:37:01 they’re thinking and what the calculations are.
    0:37:05 I think it may be something more fundamental than that, which is that they like to do it.
    0:37:09 It makes them feel like they are who they are when they do it.
    0:37:14 My friend’s point was that there’s something in the shape of their lives which eventually
    0:37:16 leads them to give that salute.
    0:37:20 And I think we shouldn’t discount that and think about it just in terms of the signal they’re
    0:37:24 sending or where it goes politically or what it means to, you know, people like me.
    0:37:29 I think that that’s a big part of it, that like that performing with your body in a way
    0:37:37 which is unambiguous, which is not rejecting reason, which is calling forth a similar salute
    0:37:38 from other people.
    0:37:45 And since we know the history is also referring to the very heart of fascism the last time around,
    0:37:50 I think that the sheer pleasure of doing that is probably close to a complete explanation.
    0:37:56 I think, you know, the secondary thing would be the normalization of it, that you’re trying
    0:37:57 to break all the taboos.
    0:38:00 And of course, when you do it, you then, you know, this is the 21st century part.
    0:38:04 You do it, then you deny it, you say it was just a joke, you say it never happened, whatever.
    0:38:05 It was a wave.
    0:38:07 Yeah, exactly.
    0:38:12 Yeah, you just, but what you’re after though is you’re trying to change normality, right?
    0:38:14 You’re trying to turn every taboo into a joke.
    0:38:20 And, you know, the taboos around liberalism, rule of law, democracy are built on notions of human
    0:38:23 indecency, protection of the private sphere, respect, truth, and so on.
    0:38:26 And so you’re trying to turn those taboos into a joke.
    0:38:27 I think that’s the secondary bit.
    0:38:31 So you were at Yale and you moved to Toronto.
    0:38:34 Why?
    0:38:35 Why have you moved to Canada?
    0:38:40 I mean, there’s a baseball team that plays downtown.
    0:38:47 I’m, I’m theoretically a French speaker and they speak French here, at least in this, in
    0:38:47 this country.
    0:38:54 Um, I was there, like there, the major considerations had to do with, you know, family things, which
    0:38:56 I’m not particularly keen to talk about.
    0:38:59 So lifestyle, it’s a lifestyle move, not ideological.
    0:39:00 We don’t need to read any.
    0:39:05 Well, no, I mean, if any, no, I mean, there’s this weird timing thing now where I’m kind
    0:39:07 of caught in this local juncture and feel a little helpless about that.
    0:39:10 But I had already moved to Toronto.
    0:39:14 I had been, I’ve been recruited for three years, actually more like 10.
    0:39:14 Enough said.
    0:39:16 No one needs an excuse to move to Toronto.
    0:39:17 It’s a wonderful city.
    0:39:19 I moved to London and it’s, and it’s been great.
    0:39:22 And it, it, it’s neither here nor there in terms of politics.
    0:39:23 And I think that’s what you’re saying.
    0:39:23 Is that accurate?
    0:39:23 Yeah.
    0:39:27 No, I mean, sorry if I sound offensive, but it’s like, yeah, I moved here for reasons which
    0:39:30 had to do with time of life, essentially.
    0:39:35 And now that I am here, I’m going to continue to do, you know, what I, what I can.
    0:39:39 I tend to think that people like a lot, if I have anything views to say, it has to do with
    0:39:43 experiences outside the United States, but I’m going to make, you know, really sure that
    0:39:46 I also spent a lot of time inside the United States.
    0:39:49 This, things have not turned out the way that I hope they would turn out, but now that they
    0:39:51 have turned out this way, you know, now I have to stay engaged.
    0:39:52 So I will.
    0:39:57 So it almost feels sort of inconsequential or somewhat trivial compared to the things we’ve
    0:40:04 been talking about, but these tariffs and the sort of declaring war on everyone all at
    0:40:05 once.
    0:40:07 And I’m, I can tell how old I’m getting.
    0:40:09 I’m totally fascinated with the world war two.
    0:40:12 And I’d like to, I’ve set everything against the context of world war two.
    0:40:17 And I think of, you know, Hitler’s big mistake was essentially declaring war on everyone all
    0:40:22 at once, specifically declaring war on Russia when he didn’t need to help me understand if
    0:40:28 we can understand these tariffs and an individual and what analogies or what historical context
    0:40:33 there is for this sort of economic multi-front declaration of war against everyone all at
    0:40:34 once.
    0:40:38 Well, before, I mean, before we get to that, I just want to say something much more, much
    0:40:45 more boring, which, which is that whatever the motive of tariffs are, they do have an objective
    0:40:48 effect and that objective effect.
    0:40:51 We’re not actually really feeling yet in the United States.
    0:40:57 The, the knockoff effects on supply chains are just now starting to take hold and they
    0:41:01 will be felt more and more severely in coming weeks and months.
    0:41:06 So whatever Trump thinks he’s doing, um, one lesson of the 1920s and 1930s, of course, is
    0:41:10 that if you, if you wreck the economy of our way of tariffs, you’re setting the stage for
    0:41:13 more radical things to happen.
    0:41:23 So as far as attacking everybody all at once, my take is that they think that the way power
    0:41:30 works is by way of these kind of one-off demonstrations of like masculine barking, where you do like
    0:41:33 you, you bluster, like you take it, you know, you, you stick out your chest and you bluster and
    0:41:35 use lots of big words and stuff.
    0:41:40 And then the notion is that the other person makes concessions and you’re better off in the
    0:41:40 end.
    0:41:44 And I think they think that’s how American businesses will react to tariffs because everybody will
    0:41:48 look for a carve out and in looking for a carve out, going back to your earlier question, they
    0:41:51 will then be less likely to speak up against the regime.
    0:41:55 And they think that other countries will do the same thing, that other countries are by
    0:41:59 definition weaker than the U S and so therefore they have to immediately react.
    0:42:01 I think it’s, I think that’s the theory.
    0:42:07 It’s a, I think it’s, it’s a dumb theory of course, because you end up minimizing U S power
    0:42:11 because no one takes you seriously, including they don’t take you seriously also when you
    0:42:12 propose a remedy, right?
    0:42:17 You’re never, you’re never trusted again in the same way, but it’s also a dumb theory because
    0:42:19 it just overestimates the scale of U S power.
    0:42:23 And this gives me an occasion to say something I wanted to say and forgot in response to your
    0:42:23 earlier question.
    0:42:26 I mentioned when you asked, who does this benefit?
    0:42:32 It, I mentioned Russia and I mentioned oligarchs, but the big winner, the big long-term winner
    0:42:37 is obviously China because what, what we have done is we’ve said to the world, Hey, look,
    0:42:41 China is a more reliable trade partner than we are.
    0:42:42 Right?
    0:42:47 So we’ve bailed Russia out in the short term in Ukraine, and we’ve bailed China out in the
    0:42:49 long-term on the scale of the world.
    0:42:53 Recognizing none of us have a crystal ball.
    0:42:59 Are you comfortable making any sort of predictions as to what you think the likely scenarios are
    0:43:02 in America over the next, uh, two, three years?
    0:43:05 There’s so many variables.
    0:43:09 There’s so many things bouncing up against one another.
    0:43:13 It’s like, like, if you think about different historical moments, like there are moments where
    0:43:15 more things are possible than usual.
    0:43:20 So, like after the first world war, what I’d like to think of as the, the bandwidth of possibility
    0:43:22 was just much broader, right?
    0:43:26 Things like Lenin and, and, and things like Hitler were possible then, and they wouldn’t
    0:43:30 have been possible at other times because you’d had this globalization with its hopes and then
    0:43:32 with its collapse around a major war.
    0:43:36 And now, you know, now we’re in this other globalization, which is also facing its collapse.
    0:43:39 Um, the major, you know, the war isn’t as major.
    0:43:45 The Russo-Ukrainian war is a horribly great, is a horribly huge war, but it’s not on the
    0:43:45 scale of the great war.
    0:43:50 Um, but it’s also facing its collapse in the person of, of somebody like Trump.
    0:43:53 And so there’s just things are possible now that weren’t possible before.
    0:43:58 I worry a great deal about an exogenous shock, like the terror attack that we were talking
    0:44:00 about earlier and what that would set off.
    0:44:05 And I think it’s, it’s, we have to kind of internalize that possibility because we have
    0:44:10 to recognize that in the scenarios we’re talking about, it’s almost, I mean, you can’t be certain
    0:44:15 about anything historically, but as certain as you can be that Trump, Vance, Musk would
    0:44:20 treat such an exogenous event as a reason to try to finish off the Republic, um, completely.
    0:44:28 I, I, another thing I worry about is that because the Trump people overestimate the power of bluster
    0:44:32 and the power of the United States federal government in general, because they don’t really understand
    0:44:37 that institutions, institutions don’t work just on the basis of like charisma and giving
    0:44:42 orders that they’re going to get us to a situation where federal institutions are going to break
    0:44:46 down or that federal institutions in state, the institutions of the 50 States are going
    0:44:48 to be in irreconcilable clashes.
    0:44:50 I worry about that a great deal.
    0:44:54 I think that’s a scenario that has been understated that institutions, the federal government will
    0:44:59 just stop working and that States will then begin to wonder what we’re getting out of all
    0:45:03 of this and that there will be some kind of crisis within our own federal system.
    0:45:07 That’s, that’s, I guess, the second, a second scenario that I worry about.
    0:45:10 In addition, in addition to like the obvious thing that we’ve been talking about the whole
    0:45:17 time, which is Trump, Musk, that milieu seeking to somehow get around the rule of law and, you
    0:45:19 know, these, and the things are married to each other.
    0:45:23 You can get around the rule of law, you know, you can, you can change the nature of the federal
    0:45:27 government, but what you can’t do is then predictably know what’s going to come next.
    0:45:31 And it isn’t all internationally or nationally going to be in your favor.
    0:45:35 You can slam the door on democracy and you can, you know, you can break everything inside the
    0:45:35 house of democracy.
    0:45:40 But then when you walk out into that brave new world that you’re created, it’s not like the
    0:45:42 weather is always going to be beautiful and in your favor.
    0:45:47 So I apologize for jumping around, but you’re one of the leading historians on Ukraine and
    0:45:49 I’d be remiss not to ask before you go.
    0:45:55 The optimist looking at the glass half empty, is this an opportunity that sort of Uncle Sam
    0:45:59 is not only inconsistent, but crazy and can no longer be dependent upon?
    0:46:04 And is this an opportunity for Europe to actually become a union, $19 trillion collective economy
    0:46:09 versus $2 trillion in Russia and provide Ukraine with the support such that they can continue
    0:46:10 to push back on Russia?
    0:46:13 Or am I being naive?
    0:46:15 That’s the one rational hope.
    0:46:20 And if, you know, regardless of whether there’s a ceasefire or whether there’s a quote unquote
    0:46:26 peace deal, I really hate the way that the noun deal is now being attached to everything as
    0:46:30 though, you know, deal making is the highest human achievement.
    0:46:36 But regardless of whether on paper there’s, you know, some kind of accord, the threat of Russia
    0:46:41 Russia and the possibility or the reality of Russia making war on Ukraine or other European
    0:46:46 countries is going to be very real and imminent into the indefinite future, at least until Putin
    0:46:52 loses power, which means that Europe has to respond in some way if it wishes to exist.
    0:46:58 Because the attack on Ukraine was also an attack on the broader principles of the existence of the
    0:47:05 European Union, namely that there is a post-imperial way of doing politics, that one can share sovereignty
    0:47:12 rather than violate sovereignty, that you can have bureaucratic, boring, ritualistic, bureaucratic,
    0:47:18 iterative relationships as opposed to martial, military, destructive relationships and so on.
    0:47:23 And the Russians are very explicit about this. The whole Russian doctrine of foreign policy is that
    0:47:28 the EU is an artificial creation which has no right to exist because in fact the only thing that matters
    0:47:34 are empires and a multipolar world and so on. So if they want to exist, they have to step up with
    0:47:41 respect to Ukraine. I would add to that that I think the EU only exists by enlarging. That has to be part of
    0:47:47 its process as well. And I realize it’s complicated inside various countries and so on, but a European Union
    0:47:53 which had Great Britain and Ukraine as members would be an even larger, more secure, and more
    0:47:57 interestingly internally diverse economic unit than the current European Union.
    0:48:02 So we only have you for a couple more minutes. You’ve been very generous with your time. Just
    0:48:06 kind of a lightning around here. What are the biggest risks we’re not paying attention to and what are you
    0:48:12 most optimistic about? I’m optimistic about American protests. I’m optimistic about people who haven’t
    0:48:18 protested before who are protesting now. I’m optimistic about, or hopeful is a better word, about elected
    0:48:29 representatives who are actually talking about the way the world actually is. I’m hopeful about your,
    0:48:38 I think a set of European leaders, Macron, Starmer, Merz, in Poland, Donald Tusk. That’s, I mean, I don’t agree
    0:48:42 with all of them about everything, of course, but I think as a set of European leaders, that’s a pretty good
    0:48:48 quartet and a better one than one has had for quite a long time, at least on the kinds of issues that we’ve
    0:48:56 been talking about, European security and durability. I’m hopeful about, I’m hopeful because of the kinds of
    0:49:01 categorical or conceptual conversations that we’ve been having, because I really believe that you can’t,
    0:49:07 you can’t organize and resist without conceptual work. And it’s, it’s hopeful to me that the people
    0:49:12 who I know who are organizers are getting maybe closer to the people who I know who are, who are
    0:49:16 conceptualizers and that the organizers are conceptualizing and some of the conceptualizing
    0:49:20 organizing, that, that all gives me, that all gives me some, that all gives me some hope.
    0:49:27 Uh, you, you’re obviously hugely successful. You have what appears to be just a great job and have
    0:49:32 carved out a really nice piece of the world for yourself. What advice would you give, uh, uh, to
    0:49:38 your 25-year-old self and more generally advice to young men who want to someday be, you know, be,
    0:49:41 be Timothy Snyder and have a really cool job?
    0:49:47 I mean, that’s a funny question because the only, I mean, the only, like I did gig work for six years
    0:49:53 after, after I got my doctorate and I stayed on, I stayed on the market the entire time and I only got
    0:49:58 a job at Yale basically because of luck. I mean, I may have had some qualifications for it, but the job
    0:50:04 was only available because of luck. And so if I find it hard to like say, Oh, I’ve have some kind of like
    0:50:09 path that other people can follow. In general, you know, I, I learned to do a bunch of other things.
    0:50:11 Resilience, perseverance. It sounds like you’re going in there.
    0:50:17 Maybe. I think, I mean, I think having different things that you’re pretty good at and not just
    0:50:22 one thing that you’re very good at. If you’re going to be an academic, be, be international in,
    0:50:26 in some way, because that allows you to, I mean, I couldn’t have been able to do the things I did
    0:50:31 even before I had a job without being international in, in some way. And I think being willing,
    0:50:36 like if you’re going to be an academic, think always about what else you could do besides being,
    0:50:42 besides having a tenure track job in, in, in universities. Um, yeah, I mean, I don’t know.
    0:50:47 I always had female bosses. I think that’s, you know, that’s, I’m not sure if that’s a piece of
    0:50:53 advice, but it’s been, it’s been kind of helpful along the way. I mean, no getting along with different
    0:50:59 sort of folks. And, um, but yeah, uh, advice. I don’t know, man, I feel like I’ve been, I feel
    0:51:04 like I’ve been really lucky and, um, and, and, and it’s in times were tough when I was on the job
    0:51:10 market and they’re, they’re a lot tougher now for all kinds of different reasons. I don’t think people
    0:51:15 should get PhDs unless they really, really love what they’re doing. Cause you’re going to, you have
    0:51:19 to, you have to take a lot of time to do it. And then once you do it, you have to love what you’re
    0:51:23 doing enough to try to, to be aware that you might have to do it somewhere else besides the academy.
    0:51:27 So anyway, I, you caught me off guard with that one. That’s the best I could do.
    0:51:31 Timothy Snyder is a leading historian of authoritarianism, Ukraine, and Eastern Europe.
    0:51:36 He’s the author of various books, including On Freedom, On Tyranny, The Road to Unfreedom,
    0:51:41 and Bloodlands. After over two decades at Yale, he joined the University of Toronto’s
    0:51:45 Monk School of Global Affairs. He joins us from the great city of Toronto.
    0:51:49 I could do this for three hours. Really appreciate your time.
    0:51:53 And an open invitation, although I’m inviting myself, I want to come to Toronto. I want to
    0:51:58 do a mini, I love Canada tour, and I would love to interview you on stage somewhere. I think
    0:52:02 your, I think your, your work has never been more relevant. I really appreciate your time,
    0:52:05 professor. I would, I’d love to see in person. So when you’re in Canada, you just drop a line
    0:52:07 and we’ll do that. A hundred percent. Thanks again.
    0:52:28 Algebra of happiness. We just had mother’s day. I’m a six-year-old man who hasn’t gotten over the
    0:52:32 death of his mother. I miss her a great deal. I can’t talk about it without getting emotional.
    0:52:40 It was me and my mom against the world. My dad left and my mom raised me on her own on a secretary
    0:52:45 salary. It’s not a sob story. We actually had a nice life because back then I think America kind of
    0:52:51 loved unremarkable people. We used to take vacations. We lived in a decent place. You know,
    0:52:57 I lived, actually, we had the worst house in a nice neighborhood and it was pretty obvious to me early
    0:53:01 on that we didn’t have as much money, but that was fine. I actually think that one of the reasons I have
    0:53:07 a lot of money now is because I had less money than my friends back then. But like missing your mom,
    0:53:15 you know, it’s, it’s something that I’ve leaned into and I hope that my boys miss me as much as I miss
    0:53:22 my mom. And something I’m, one of the things I’m really proud of, I was, uh, I’m a good dad. I’d like
    0:53:26 to think, you know, I’m very proud of professional success. I don’t know, also a lot of things I’m not
    0:53:33 proud of, but something I did really well. I spent a lot of time with my mom the last 10 years of her
    0:53:38 life, but I started finally registering some success in my thirties. And I used to share a lot of that
    0:53:44 success with my mom, not only giving her stuff or, or, or trying to buy nice things for her or make sure she
    0:53:52 was comfortable, but I used to call my mom after every, every success. You know, I did well on a test in
    0:53:57 graduate school, or I got, I was interested in a woman and, you know, got her number or went out,
    0:54:03 had a nice date, or I did well at work or, you know, something good happened to me. And I used to
    0:54:09 just call my mom that moment and tell her that it had happened. And, you know, mom’s love, like your mom,
    0:54:15 and I guess to a certain extent, your dad are the only people who ever you’ll ever meet, who want you to
    0:54:21 be more successful than them. And they just get so much reward out of nice things happening. And I didn’t
    0:54:26 figure that out until I was a little bit older, but I would, um, absolutely, uh, make sure that my mom
    0:54:33 could share in my success. Uh, I was really good at spending a lot of time with my mom and just finding
    0:54:39 reasons to call her. I spoke to my mom almost every day and it’s something I look back on and I just
    0:54:45 treasure because up until that point in my life, I just wasn’t a very kind person. I didn’t share a lot
    0:54:49 with a lot of people. I didn’t go out of my way to make people feel good. I didn’t donate money. I wasn’t
    0:54:57 concerned with the world. Um, I basically saw most people as a kind of a vehicle for a transaction
    0:55:03 such that I could be more awesome and more wealthy. I didn’t, wasn’t a mean person, but I think kindness
    0:55:08 is a practice. And the more you practice it, the easier it comes to you and it starts becoming second
    0:55:14 nature. And I started with my mom. I was kind and loving and spent a ton of time with her.
    0:55:21 It’s all a long winded way of saying, uh, the gap between thinking about your mom or something good
    0:55:26 happening to you and reaching out to your mom and telling her about it, just eliminate that gap.
    0:55:30 Your mom is never too busy to hear from you. And she might say, I need to call you back, but
    0:55:37 what does your mom want to tell her friends? Well, what is, what is the biggest source of pride? Is it that
    0:55:43 you’re a doctor or that, um, or that you’ve married someone nice or that you have great grandkids? That’s
    0:55:49 all great. But more than anything, what moms want to brag about to their friends is that you choose
    0:55:55 them, that you call them all the time, that anytime something happens to you, you reach out to them.
    0:55:59 And I think it’s especially important for sons because we’re not like best friends with our
    0:56:03 mothers. It’s not like that. I love you. I hate you kind of dynamic sometimes that mothers and
    0:56:11 daughters have with each other’s best friends. You’re just their son. And that is, you know,
    0:56:22 the nicest thing I’ve ever done for anybody was every day giving a lot of me to my mom.
    0:56:29 Anyway, try and make every day a little bit of Mother’s Day.
    0:56:47 This episode was produced by Jennifer Sanchez. Our intern is Dan Shallon. Drew Burroughs is our
    0:56:51 technical director. Thank you for listening to the Prop G pod from the Vox Media Podcast Network.
    0:56:57 We will catch you on Saturday for No Mercy, No Malice, as read by George Hahn. And please follow
    0:57:02 our Prop G Markets pod wherever you get your pods for new episodes every Monday and Thursday.

    Timothy Snyder, a leading historian of authoritarianism, Ukraine, and Eastern Europe, joins Scott to discuss the threats to American democracy, echoes of 1930s fascism, and what still gives him hope.

    Follow Timothy, @TimothyDSnyder.

    Algebra of Happiness: Mother’s Day reflections.

    Listen to Episodes 1 & 2 of Lost Boys now, wherever you get your podcasts.

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  • Essentials: Understanding & Healing the Mind | Dr. Karl Deisseroth

    中文
    Tiếng Việt
    AI transcript
    0:00:10 Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
    0:00:15 And now, my conversation with Dr. Carl Dyseroth.
    0:00:16 Well, thanks for being here.
    0:00:17 Thanks for having me.
    0:00:26 So for people that might not be so familiar with the fields of neuroscience, etc., what is the difference between neurology and psychiatry?
    0:00:36 Psychiatry focuses on disorders where we can’t see something that’s physically wrong, where we don’t have a measurable, where there’s no blood test that makes the diagnosis.
    0:00:42 There’s no brain scan that tells us this is schizophrenia, this is depression for an individual patient.
    0:00:46 And so psychiatry is much more mysterious.
    0:00:50 And the only tools we have are words.
    0:00:53 Neurologists are fantastic physicians.
    0:00:56 They see the stroke on brain scans.
    0:01:01 They see the seizure and the pre-seizure activity with an EEG.
    0:01:06 And they can measure and treat based on those measurables.
    0:01:09 In psychiatry, we have a harder job.
    0:01:10 We use words.
    0:01:13 We have rating scales for symptoms.
    0:01:16 We can measure depression and autism with rating scales.
    0:01:17 But those are words still.
    0:01:21 And ultimately, that’s what psychiatry is built around.
    0:01:32 It’s an odd situation because we’ve got the most complex, beautiful, mysterious, incredibly engineered object in the universe.
    0:01:47 So do you find that if a patient is very verbal or hyperverbal, that you have an easier time diagnosing them as opposed to somebody who’s more quiet and reserved?
    0:01:50 Or I can imagine the opposite might be true as well.
    0:01:54 Well, because we only have words, you put your finger on a key point.
    0:01:57 If they don’t speak that much in principle, it’s harder.
    0:01:59 The lack of speech can be a symptom.
    0:02:01 We can see that in depression.
    0:02:03 We can see that in the negative symptoms of schizophrenia.
    0:02:05 We can see that in autism.
    0:02:09 Sometimes, by itself, that is a symptom of reduced speech.
    0:02:10 But ultimately, you do need something.
    0:02:13 You need some words to help guide you.
    0:02:21 And that, in fact, there’s challenges that I can tell you about where patients with depression who are so depressed they can’t speak,
    0:02:27 that makes it a bit of a challenge to distinguish depression from some of the other reasons they might not be speaking.
    0:02:31 And this is sort of the art and the science of psychiatry.
    0:02:36 Do you think we will ever have a blood test for depression or schizophrenia or autism?
    0:02:39 And would that be a good or a bad thing?
    0:02:44 I think, ultimately, there will be quantitative tests.
    0:02:52 Already, efforts are being made to look at certain rhythms in the brain using external EEGs to look at brain waves effectively.
    0:02:57 But ultimately, what’s going on in the brain in psychiatric disease is physical.
    0:03:06 And it’s due to the circuits and the connections and the projections in the brain that are not working as they would in a typical situation.
    0:03:10 And I do think we’ll have those measurables at some point.
    0:03:13 Could it be abused or misused?
    0:03:14 Certainly.
    0:03:15 But that’s, I think, true for all of medicine.
    0:03:24 I want to know, and I’m sure there are several, but what do you see as the biggest challenge facing psychiatry and the treatment of mental illness today?
    0:03:38 I think we have, we’re making progress on what the biggest challenge is, which I think there’s still such a strong stigma for psychiatric disease that patients often don’t come to us.
    0:03:45 And they feel that they should be able to handle this on their own.
    0:03:48 And that can slow treatment.
    0:03:50 It can lead to, you know, worsening symptoms.
    0:03:55 We know, for example, patients who have untreated anxiety issues.
    0:04:01 If you go for a year or more with a serious untreated anxiety issue, that can convert to depression.
    0:04:06 You can add another problem on top of the anxiety.
    0:04:10 And so it would be, you know, why do people not come for treatment?
    0:04:15 They feel like this is something they should be able to master on their own, which can be true.
    0:04:20 But usually some help is a good thing.
    0:04:29 That raises a question related to something I heard you say many years ago at a lecture, which was that this was a scientific lecture.
    0:04:32 And you said, you know, we don’t know how other people feel.
    0:04:34 Most of the time, we don’t even really know how we feel.
    0:04:45 I mean, maybe you could elaborate on that a little bit and the dearth of ways that we have to talk about feelings.
    0:04:46 I mean, there’s so many words.
    0:04:52 I don’t know how many, but I’m guessing there are more than a dozen words to describe the state that I call sadness.
    0:04:57 But as far as I understand, we don’t have any way of comparing that in a real objective sense.
    0:05:06 So how, as a psychiatrist, when your job is to use words to diagnose, words of the patient to diagnose, do you maneuver around that?
    0:05:09 And what is this landscape that we call feelings or emotions?
    0:05:12 This is really interesting.
    0:05:21 People, here we have, there’s a tension between the words that we’ve built up in the clinic that mean something to the physicians.
    0:05:25 And then there’s the colloquial use of words that may not be the same.
    0:05:27 And so that’s the first level we have to sort out.
    0:05:33 When someone says, you know, I’m depressed, what exactly do they mean by that?
    0:05:37 That may be different from what we’re talking about in terms of depression.
    0:05:48 So part of psychiatry is to get beyond that word and to get into how they’re actually feeling, get rid of the jargon and get to real world examples of how they’re feeling.
    0:05:54 So, you know, how do you, what, how much do you look forward into the future?
    0:05:56 How much hope do you have?
    0:05:58 How much planning are you doing for the future?
    0:06:03 So these, here, now you’re getting into actual things you can talk about that are unambiguous.
    0:06:07 If someone says, yeah, I can’t even, I can’t even think about tomorrow.
    0:06:11 I’m not, I don’t see how I’m going to get to tomorrow.
    0:06:18 That, that’s a nice, precise thing that, you know, it’s, it’s sad, it’s tragic, but, but it’s also, that means something.
    0:06:20 And we know what that means.
    0:06:21 That’s the hopelessness symptom of depression.
    0:06:25 And, and that is what I try to do when I do a psychiatric interview.
    0:06:30 I try to get past the jargon and get to what’s actually happening in the patient’s life and in their mind.
    0:06:46 But as you say, ultimately, you know, this shows up across, I, I address this issue every day in my life, whether it’s in the lab where we’re looking at animals, whether fish or mice or rats and studying their behavior.
    0:06:57 Or when I’m in a conversation with just a friend or a colleague, or when I’m talking to a patient, I never really know what’s going on inside the mind of the other person.
    0:07:00 I get, I get some feedback.
    0:07:00 I get words.
    0:07:02 I get behaviors.
    0:07:04 I get actions, but I never really know.
    0:07:08 Are there any very good treatments for psychiatric disease?
    0:07:16 Meaning, are there currently any pills, potions, forms of communication that reliably work every time?
    0:07:18 Or work in most patients?
    0:07:22 And could you give a couple examples of great successes of psychiatry if they exist?
    0:07:22 Yes.
    0:07:36 And psychiatry, despite the depths of our, the mystery we struggle with, many of our treatments are actually, you know, we’re, we may be doing better than some other specialties in terms of actually causing, you know, therapeutic benefit for patients.
    0:07:45 We do help patients, you know, patients who suffer from, by the way, both medications and talk therapy have been shown to be extremely effective in many cases.
    0:07:55 For example, people with panic disorder, cognitive behavioral therapy, just working with words, helping people identify the early signs of when they’re starting to move toward a panic attack.
    0:07:58 What are the cognitions that are happening?
    0:08:03 You can train people to derail that and you can very potently treat panic disorder that way.
    0:08:09 There are many psychiatric medications that are very effective for the conditions that they’re treating.
    0:08:14 Anti-psychotic medications, they have side effects, but boy, do they work.
    0:08:18 They really can clear up auditory hallucinations, the paranoia.
    0:08:24 And then, you know, this is a frustrating and yet heartening aspect of psychiatry.
    0:08:31 There are treatments like electroconvulsive therapy, which is where, you know, it’s extremely effective for depression.
    0:08:37 We have patients who nothing else works for them, where they can’t tolerate medications.
    0:08:45 And you can administer under a very safe, controlled condition where the patient’s body is not moving.
    0:08:49 They’re put into a very safe situation where the body doesn’t move or sees.
    0:08:53 It’s just an internal process that’s triggered in the brain.
    0:08:57 This is an extraordinarily effective treatment for treatment-resistant depression.
    0:09:05 At the same time, I find it as heartening as it is to see patients respond to this who have severe depression.
    0:09:07 I’m also frustrated by it.
    0:09:11 Why can’t we do something more precise than this for these very severe cases?
    0:09:21 In all of these cases, though, in psychiatry, the frustrating thing is that we don’t have the level of understanding that a cardiologist has in thinking about the heart.
    0:09:24 You know, the heart is, we now know, it’s a pump.
    0:09:25 It’s pumping blood.
    0:09:31 And so you can look at everything about how it’s working or not working in terms of that frame.
    0:09:32 It’s clearly a pump.
    0:09:39 We don’t really have that level of what is the circuit really there for in psychiatry.
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    0:11:02 What are the pieces that are going to be required to cure autism, cure Parkinson’s, cure schizophrenia?
    0:11:07 I would imagine there are several elements and bins here.
    0:11:13 Understanding that the natural biology, understanding what the activity patterns are, how to modify those.
    0:11:16 Maybe you could just tell us what you think.
    0:11:20 What is the bento box of the perfect cure?
    0:11:23 I think the first thing we need is understanding.
    0:11:27 What is the element in the brain that’s analogous to the pumping heart?
    0:11:34 When we think about the symptoms of depression, that’s maybe, you know, we think about motivation and dopamine neurons.
    0:11:38 And so then that turns our attention as neuroscientists.
    0:11:53 So you think, okay, let’s think about the parts of the brain that are involved in dealing with merging complex data streams that are very high in bit rate that need to be fused together into a unitary concept.
    0:12:00 And that starts to guide us and maybe we can, and we know other animals are social in their own way and we can study those animals.
    0:12:02 And so that there’s, that’s how I think about it.
    0:12:13 There’s hope for the future, thinking about the symptoms as an engineer might, and trying to identify the circuits that are likely working to make this typical behavior happen.
    0:12:16 And that will help us understand how it becomes atypical.
    0:12:17 We need to know the circuits.
    0:12:30 We need to know the cells in the various brain regions and portions of the body and how they connect to one another and what the patterns of activity are under a normal, quote unquote, healthy interaction.
    0:12:39 If we understand that, then it seems that the next step, which of course could be carried out in parallel, right?
    0:12:46 That work can be done alongside work where various elements within those circuits are tweaked just right.
    0:12:53 Like the tuning of a piano in the subtle way, or maybe even like the replacement of a whole set of keys if the piano is lacking keys, so to speak.
    0:13:08 In 2015, there was this, what I thought was a very nice article published in the New Yorker describing your work and the current state of your work in, in the laboratory, in the clinic and an interaction with a patient.
    0:13:22 So this, as I recall, a woman who was severely depressed and you reported in that article, some of the discussion with this patient, and then in real time increase the activation of the so-called vagus nerve.
    0:13:27 This 10th cranial nerve that extends out of the skull and innervates many of the viscera and body.
    0:13:38 What is the potential for channel rhodopsins or related types of algae engineering to be used to manipulate the vagus?
    0:13:42 Because I believe in that instance, it wasn’t channel opson stimulation, it was electrical stimulation, right?
    0:13:47 Or to manipulate, for instance, a very small localized region of the brain.
    0:13:51 Let me frame it a little bit differently in light of what we were talking about a couple of minutes ago.
    0:14:10 My understanding is that if somebody has severe depression and they take any number of the available pharmaceutical agents that are out there, SSRI, serotonin or chick agents, increased dopamine, increased whatever, that sometimes they experience relief, but there are often serious side effects.
    0:14:26 Sometimes they don’t experience relief, but as I understand it, channel opsins and their related technology in principle would allow you to turn on or off the specific regions of the brain that lead to the depressive symptoms.
    0:14:31 Or maybe you turn up or maybe you turn up a happiness circuit or a positive anticipation circuit.
    0:14:37 Where are we at now in terms of bringing this technology to the nervous system?
    0:14:40 And let’s start with the body and then move into the skull.
    0:14:41 Yeah.
    0:14:48 So starting with the body is a good example because it highlights the opportunity and how far we have to go.
    0:14:52 So let’s take this example of vagus nerve stimulation.
    0:14:54 So the vagus nerve, it’s the 10th cranial nerve.
    0:14:56 It comes from the brain.
    0:14:56 It goes down.
    0:14:57 It innervates the heart.
    0:14:58 It innervates the gut.
    0:15:07 By innervate, I mean it sends little connections down to help guide what happens in these organs in the abdomen and chest.
    0:15:16 It also collects information back and there’s information coming back from all those organs that also go through this vagus nerve, the 10th cranial nerve, back to the brain.
    0:15:22 And so this is somewhat of a superhighway to the brain then was the idea.
    0:15:31 And maybe the idea is maybe we could put a little cuff, a little electrical device around the vagus nerve itself.
    0:15:35 So a way of getting into the brain without putting something physical into the brain.
    0:15:36 And why the vagus?
    0:15:38 I mean, it’s there and it’s accessible.
    0:15:39 That’s the reason.
    0:15:40 That’s the reason?
    0:15:41 That’s the reason, yes.
    0:15:41 Really?
    0:15:41 Yeah.
    0:15:42 You’re not kidding.
    0:15:43 I’m not kidding.
    0:15:47 So stimulating the vagus to treat depression simply because it’s accessible.
    0:15:58 It started as actually as an epilepsy treatment and it can help with epilepsy, but the vagus nerve lands on a particular spot on the brain called the solitary tract nucleus,
    0:16:02 which is just one synapse away from the serotonin and dopamine and the norepinephrine.
    0:16:06 So there’s a link to chemical systems in the brain that make it a rational choice.
    0:16:12 Yes, it’s not irrational, but I can tell you that even if that were not true, the same thing would have been tried.
    0:16:14 You guys would have done it anyway.
    0:16:15 Because it’s accessible.
    0:16:16 I see.
    0:16:18 How do you think it’s working when it does work?
    0:16:22 Is it triggering the activation of neurons that release more serotonin or dopamine?
    0:16:25 It could be, but I would say we don’t have evidence for that.
    0:16:27 And so I just don’t know.
    0:16:34 But what is clear is that it’s dose limited in how high and strongly we can stimulate.
    0:16:35 And why?
    0:16:38 It’s because it’s an electrode and it’s stimulating everything nearby.
    0:16:44 And when you turn on the vagus nerve stimulator, the patient’s voice becomes strangulated and hoarse.
    0:16:46 They can have trouble swallowing.
    0:16:48 They can have trouble speaking for sure.
    0:16:50 Even some trouble breathing.
    0:16:58 Because everything in the neck, every electrically responsive cell and projection in the neck is being affected by this electrode.
    0:17:02 And so you can go up just so far with the intensity and then you have to stop.
    0:17:10 So, you know, to your initial question, could a more precise stimulation method like optogenetics help in this setting?
    0:17:17 In principle, it could because if you would target the light sensitivity to just the right kind of cell,
    0:17:25 let’s say cell X that goes from point A to point B that you know causes symptom relief of a particular kind,
    0:17:26 then you’re in business.
    0:17:29 You can have that be the only cell that’s light sensitive.
    0:17:35 You’re not going to affect any of the other cells, the larynx and the pharynx and the projections passing through.
    0:17:36 So that’s the hope.
    0:17:36 That’s the opportunity.
    0:17:40 The problem is that we don’t yet have that level of specific knowledge.
    0:17:47 We don’t know, okay, it’s the cell starting in point A going to point B that relieves this particular symptom.
    0:17:48 We want to fix this key on the piano.
    0:18:00 I’m imagining a little tiny blue light emitting thing object that’s a little bigger than a clump of cells or maybe about the size of a clump of cells.
    0:18:06 So we’re talking about a little tiny stamp, each edge, half a millimeter in size.
    0:18:08 I can imagine that being put under my skin.
    0:18:16 And then I would, what, I’d hit an app on my phone and I’d say, I’d say, Dr. Diceroth, I’m not feeling great today.
    0:18:17 Can I increase the stimulation?
    0:18:18 And you say, go for it.
    0:18:19 And then I ramp it up.
    0:18:20 Is that how it would go?
    0:18:25 I mean, that’s effectively what we already do with the vagus nerve stimulation, the doctor in this case.
    0:18:27 And I have this in some of my patients in the clinic.
    0:18:28 I do vagus nerve stimulation.
    0:18:29 I talk to them.
    0:18:31 I say how I go through the symptoms.
    0:18:35 I use the psychiatric interview to elicit their internal states.
    0:18:39 And then I have a radio frequency controller that I can dial in.
    0:18:40 Right there in real time.
    0:18:41 Right there in real time.
    0:18:45 They’re holding the remote control essentially to their brain, although it’s remote, remote control.
    0:18:46 Through a couple steps.
    0:18:46 Yeah.
    0:18:50 And I can turn up the frequency.
    0:18:51 I can turn up the intensity.
    0:18:56 All with the radio frequency and control.
    0:18:59 And then it’s reprogrammed or redosed.
    0:19:02 And then the patient can then leave at this altered dose.
    0:19:06 In most patients, I don’t expect an immediate mood change.
    0:19:13 What I do is I increase the dose until a next level up while asking the patient for side effects.
    0:19:15 Can you still breathe okay?
    0:19:16 Can you still swallow okay?
    0:19:17 And I can hear their voice as well.
    0:19:18 And I can get a sense.
    0:19:19 And you’re looking at their face.
    0:19:20 And I’m looking at their face.
    0:19:25 And so I can get a sense, is there a, am I still in a safe side effect regime?
    0:19:31 And then I stop at a particular point that looks safe.
    0:19:34 And then the patient goes home, comes back a month later.
    0:19:37 And I get the report on how things were over that month.
    0:19:38 That’s very exciting.
    0:19:42 What are your thoughts about brain-machine interface?
    0:19:45 It’s something that’s been happening for a long time now.
    0:19:50 Devices, little probes that are going to stimulate different patterns of activity in ensembles of neurons.
    0:19:55 First of all, it’s an amazing scientific discovery approach.
    0:20:02 As you mentioned, we and others here at Stanford are using electrodes, collecting information from tens of thousands of neurons.
    0:20:09 Even separate from the neural link work, as you point out, many people have been doing this in humans as well as in non-human primates.
    0:20:12 And this is pretty powerful.
    0:20:13 It’s important.
    0:20:20 This will let us understand what’s going on in the brain in psychiatric disease and neurological disease.
    0:20:22 It will give us ideas for treatment.
    0:20:29 I see that as something that will be part of psychiatry in the long run.
    0:20:36 Already, with deep brain stimulation approaches, we can help people with psychiatric disorders.
    0:20:45 And that’s putting just a single electrode, not even a complex, you know, closed-loop system where you’re both playing in and getting information back.
    0:20:52 Even just a single stimulation electrode in the brain can help people with OCD, for example, quite powerfully.
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    0:23:07 One of the questions I get asked a lot is about ADHD and attention deficit of various kinds.
    0:23:14 I have the hunch that one reason I get asked so often is that people are feeling really distracted
    0:23:19 and challenged in funneling their attention and their behavior.
    0:23:23 And there are a number of reasons for that, of course.
    0:23:28 But what is true ADHD and what does it look like?
    0:23:30 What can be done for it?
    0:23:36 And what, if any, role for channel options or these downstream technologies that you’re developing,
    0:23:43 what do they offer for people that suffer from ADHD or have a family member that suffers from ADHD?
    0:23:49 This is a pretty interesting branch of psychiatry.
    0:23:52 There’s no question that people have been helped by the treatments.
    0:24:02 There’s active debate over what fraction of people who have these symptoms can or should be treated.
    0:24:05 This is typically Adderall or stimulants of some kind.
    0:24:06 For example, the stimulants.
    0:24:06 That’s right.
    0:24:16 So ADHD, as its name suggests, it has symptoms of, it can have either a hyperactive state or an inattentive state.
    0:24:20 And those can be completely separate from each other.
    0:24:29 You could have a patient who effectively is not hyperactive at all, but can’t remain focused on what’s going on around them.
    0:24:32 So their body can be still, but their mind is darting around.
    0:24:33 That’s right.
    0:24:35 Or they can be very hyperactive with their body.
    0:24:36 Yeah, it happens both ways.
    0:24:39 Probably rarely is somebody hyperactive with their body, but their mind is still.
    0:24:42 I notice I have to think complex, abstract thoughts.
    0:24:44 I notice I have to be very still.
    0:24:50 So my body has to be almost completely unmoving for me to think very abstractly and deeply.
    0:24:51 Other people are different.
    0:24:53 Some people, when they’re running, they get their best thoughts.
    0:24:55 I can’t even imagine that.
    0:24:56 My brain does not work that way at all.
    0:24:58 I have to be totally motionless.
    0:24:59 Which is kind of interesting.
    0:25:00 How do you go about that?
    0:25:03 I sit much like this.
    0:25:15 I try to have time in each day where I am literally sitting almost in this position, but without distraction and thinking.
    0:25:21 So it’s almost meditative in some ways, except it’s not true meditation.
    0:25:23 But I am thinking while not moving.
    0:25:26 You’re trying to structure your thoughts in that time.
    0:25:27 Interesting.
    0:25:31 But everybody, as you say, is very different.
    0:25:48 And so with ADHD, the key thing is we want to make sure that this is present across different domains of life, school and home, to show that it really is a pervasive pattern and not something specific to the teacher or the home situation or something.
    0:25:50 And then you can help patients.
    0:25:57 It’s interesting that ADHD is one of those disorders where people are trying to work on quantitative EEG-based diagnoses.
    0:26:06 And so there’s some progress toward making up a diagnosis with looking at particular externally detectable brainwave rhythms.
    0:26:09 So skullcap with some electrodes that don’t penetrate the skull.
    0:26:09 That’s right.
    0:26:12 And this can be done in an hour or two-hour session.
    0:26:13 That’s right.
    0:26:15 Has to be done in a clinic, right?
    0:26:15 Yeah.
    0:26:16 In the clinic, right.
    0:26:18 You have to have the right recording apparatus and so on.
    0:26:31 But that’s in principle, as increasing confidence comes in exactly which measurements one could even imagine moving toward home tests.
    0:26:32 But we’re not there yet.
    0:26:33 Amazing.
    0:26:38 I think one of the reasons I get asked about it so much is a lot of people wonder if they have ADHD.
    0:26:50 Do you think that some of the lifestyle factors that inhabit us all these days could induce a subclinical or a clinical-like ADHD?
    0:26:55 Meaning if I look at people’s phone use, including my own, and I don’t think of it like addiction.
    0:26:58 It looks to me and feels to me more like OCD.
    0:27:01 And I’ll come clean here by saying when I was younger, when I was a kid, I had a grunting tick.
    0:27:03 I used to hide it.
    0:27:06 I actually used to hide in the closet because my dad would make me stop.
    0:27:11 And I used to, I couldn’t feel any relief of my mind until I would do this.
    0:27:16 And actually now, if I get very tired, if I’ve been pushing long hours, it’ll come back.
    0:27:18 I was not treated for it.
    0:27:25 But I will confess that I’ve had the experience of, I always liked sports where I involve a lot of impact.
    0:27:29 Fortunately, not football, because I went to a high school where the football team was terrible.
    0:27:31 Maybe that would have avoided more impact.
    0:27:35 But things like skateboarding, boxing, they bring relief.
    0:27:38 I feel clarity after a head hit, which I avoid.
    0:27:42 But I used to say that’s the only time I feel truly clear.
    0:27:44 And then eventually it dissipated.
    0:27:46 By about age 16, 17, it just disappeared.
    0:27:55 So I have great empathy for those that feel like there’s something contained in them that won’t allow them to focus on what they want to focus on.
    0:28:07 And these days, with the phone and all these emails, et cetera, I wonder, and I empathize a bit when I hear people saying like, I think I might have ADHD or ADD.
    0:28:18 Do you think it’s possible that our behaviors and our interaction with the sensory world, which is really what phones and email really are, could induce ADD or reactivate it?
    0:28:21 Yeah, this is a great question.
    0:28:22 I think about it a lot.
    0:28:27 And you mentioned this tick-like behavior in yourself.
    0:28:38 It’s very common that people who have ticks have this building up of something that can only be relieved by executing the tick, which can be a motor movement or vocalization or even a thought.
    0:28:49 And people do, I think, these days do have this, if they haven’t checked their phone in a while, they do have a build-up, a build-up, a build-up until they can check it and relieve it.
    0:28:52 And there’s some similarities, you know.
    0:28:55 There is a little reward that comes with the checking.
    0:29:07 But the key question in all of psychiatry, what we do is we don’t diagnose something unless it’s disrupting what we call social or occupational functioning.
    0:29:18 Like, you could have any number of symptoms, but literally every psychiatric diagnosis requires that it has to be disrupting someone’s social or occupational functioning.
    0:29:22 And these days, you know, checking your phone is pretty adaptive.
    0:29:25 That pretty much helps your social and occupational functioning.
    0:29:32 And so we can’t make it a psychiatric diagnosis, at least in the world of today.
    0:29:46 I’d love your thoughts on psychedelic medicine, putting them into patients and seeing tremendous positive effects, but also tremendous examples of induced psychiatric illness.
    0:29:50 In other words, many people lost their minds as a consequence of overuse of psychedelics.
    0:29:53 I’ll probably lose a few people out there.
    0:30:13 But I do want to talk about what is the state of these compounds, and I realize it’s a huge category of compounds, but LSD and psilocybin, as I understand, trigger activation of particular serotonin receptor mechanisms may or may not lead to more widespread activation of the brain more that one wouldn’t see otherwise.
    0:30:23 But when you look at the clinical and experimental literature, what is your sort of top contour sense of how effective these tools are going to be for treating depression?
    0:30:29 Well, you’re right to highlight both the opportunity and the peril that is there.
    0:30:40 And of course, we want to help patients, and of course, we want to explore anything that might be helpful, but we want to do it in a safe and rigorous way.
    0:30:44 But I do think we should explore these avenues.
    0:30:53 These are agents that alter reality and alter the experience of reality, I should say, in relatively precise ways.
    0:30:54 They do have problems.
    0:30:55 They can be addictive.
    0:30:59 They can cause lasting change that is not desirable.
    0:31:15 Now, that said, even as these medications exist now, as you know, there’s an impulse to use them in very small doses and to use them as adjunctive treatments for the therapy of various kinds.
    0:31:19 And I’m also supportive of that if done carefully and rigorously.
    0:31:28 Of course, there’s risk, but there’s risk with many other kinds of treatment, and I’m not sure that the risks for these medications
    0:31:32 vastly outweigh the risks that we normally tolerate in other branches of medicine.
    0:31:33 Why would they work?
    0:31:48 I mean, let’s say that indeed their main effect is to create more connectivity, at least in the moment, between brain areas.
    0:31:54 So psychedelics seem to be a trajectory not too far off from the dream state,
    0:31:59 where space and time are essentially not as rigid.
    0:32:10 And there is this element of synesthesia, of blending of the senses, you know, feeling colors and hearing light and things of that sort.
    0:32:12 You hear these reports anyway.
    0:32:20 Why would having that dreamlike experience somehow relieve depression long-term?
    0:32:24 Do we have any idea why that might be?
    0:32:29 We have some ideas and no deep understanding.
    0:32:43 One way I think about the psychedelics is they increase the willingness of our brain to accept unlikely ways of constructing the world.
    0:32:46 Unlikely hypotheses, as it were, as to what’s going on.
    0:32:51 The brain, in particular, our cortex, I think, is a hypothesis generation and testing machine.
    0:32:53 It’s coming up with models about everything.
    0:33:02 It’s got a lot of bits of data coming in, and it’s making models and updating the models and changing them, theories, hypotheses for what’s going on.
    0:33:06 And some of those never reach our conscious mind.
    0:33:14 And this is something I talk about in projections in the book quite a bit, is many of these are filtered out before they get to our conscious mind.
    0:33:15 And that’s good.
    0:33:24 We think how distracted we’d be if we were constantly having to evaluate all these, you know, hypotheses about, you know, what kinds of shapes or objects or processes were out there.
    0:33:29 And so, a lot of this is handled before it gets to consciousness.
    0:33:47 What the psychedelics seem to do is they change the threshold for us to become aware of these incomplete hypotheses or wrong hypotheses or concepts that might be noise but are just wrong and so are never allowed to get into our conscious mind.
    0:33:53 Now, you know, that’s pretty interesting, and it goes wrong in psychiatric disorders.
    0:34:09 I think in schizophrenia, sometimes the paranoid delusions that people have are examples of these poor models that escape into the conscious mind and become accepted as reality, and they never should have gotten out there.
    0:34:14 Now, how could something like this, in the right way, help with something like depression?
    0:34:19 Patients with depression often are stuck.
    0:34:28 They can’t look into the future world of possibilities as effectively.
    0:34:35 Everything seems hopeless, and what does that really mean?
    0:34:38 They discount the value of their own action.
    0:34:42 They discount the value of the world at giving rise to a future that matters.
    0:34:47 Everything seems to run out like a river just running out into a desert and drying up.
    0:35:07 And what these agents may do that increase the flow through circuitry, if you will, the percolation of activity through circuitry may end up doing for depression is increasing the escape of some tendrils of process of forward progression through the world.
    0:35:10 That’s a concept.
    0:35:11 That’s how I think about it.
    0:35:13 There are ways we can make that rigorous.
    0:35:17 We can indeed identify in the brain by recording.
    0:35:23 We can see cells that represent steps along a path and look into the future.
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    0:37:40 MDMA, ecstasy, is a unique compound in that it leads to big increases in brain levels of dopamine and serotonin simultaneously.
    0:37:51 And I realized that the neuromodulators like dopamine and serotonin often work in concert, not alone, the way they’re commonly described in the more general popular discussions.
    0:37:58 However, it is a unique compound, and it’s different than the serotonin compounds like LSD and psilocybin.
    0:38:11 And there are now data still emerging that it might be and in some cases can be useful for the treatment of trauma, PTSD and similar things.
    0:38:15 Why, why, why, why would that work?
    0:38:26 And do you, and a larger question, perhaps the more important question is psychedelics, MDMA, LSD, all those compounds there to, in my mind, there are two components.
    0:38:28 There’s the experience you have while you’re on them.
    0:38:31 And then there’s the effect they have after.
    0:38:38 People are generating variations of these compounds that are non-hallucinatory variations.
    0:38:55 But how crucial do you think it is to have, let’s stay with MDMA, the experience of huge levels of dopamine, huge levels of serotonin, atypical levels of dopamine and serotonin released, having this highly abnormal experience in order to be normal again.
    0:38:59 Yeah. I think the brain learns from those experiences.
    0:39:00 That’s the way I see it.
    0:39:15 And so, for example, people who have taken MDMA, they will, as you say, they’ll be the acute phase of being on the drug and experiencing this extreme connectedness with other people, for example.
    0:39:22 And then the drug wears off, but the brain learned from that experience.
    0:39:28 And so, what people will report is, yeah, I’m not in that state, but I saw what was possible.
    0:39:35 You know, I saw, yeah, you can, there don’t need to be barriers, or at least not as many barriers as I thought.
    0:39:40 I can connect with more people in a way that is helpful.
    0:39:44 And so, I think it’s the learning that happens in that state that actually matters.
    0:40:04 And as you described there, that sounds a lot like what I understand to be the hallmark feature of really good psychoanalysis, that the relationship between patient and therapist hopefully evolves to the point where these kinds of tests can be run within the context of that relationship and then exported to other relations.
    0:40:09 And that probably, I’m assuming, is still the goal of really good psychiatry, also?
    0:40:11 It’s a part of…
    0:40:12 Intimacy, really.
    0:40:13 It should be.
    0:40:21 When we have time, I think all good psychiatrists try to achieve that level of connection and learning.
    0:40:31 Try to help patients create a new model that is stable, that is learned, and that can help instruct future behavior.
    0:40:52 One of the things that I took from reading your book, in addition to learning so much science and the future of psychiatry and brain science, was, you know, amidst these very, in many cases, very tragic cases and sadness, and a lot of the weight that that puts on the clinician, on you, also.
    0:41:04 That there’s a central chord of optimism, that where we’re headed is not just possible, but very likely and better.
    0:41:08 And, you know, are you an optimist?
    0:41:09 I am.
    0:41:16 And this is, by the way, this was a really interesting experience in writing projections, because I had a dual goal.
    0:41:23 I wanted it to be for everybody, literally everybody in the world who wants to read it.
    0:41:33 And yet, at the same time, I wanted to stay absolutely rigorously close to the science, what was actually known.
    0:41:49 When I was speaking about science, when I was speaking about the neurobiology of the brain or psychiatry, I wanted to not have any of my scientific colleagues think, oh, he’s going too far, he’s saying too much.
    0:42:14 And so I had these two goals, which I kept in my mind the entire time, and a lot of this, trying to find exactly the right word we talked about, was on this path of staying excruciatingly rigorous in the science, and yet, letting people see the hope, where things were, have everybody see that we’ve come a long way, we have a long way to go, but the trajectory and the path is beautiful.
    0:42:29 And so that was the goal, I think, you know, of course, that sounds almost impossible to jointly satisfy those two goals, but I kept that in my mind the whole way through.
    0:42:32 And yes, I am optimistic, and I hope that came through in the book.
    0:42:52 But it certainly did. And at least from this colleague, you did achieve both. And it’s a wonderful, it’s a masterful book, really, and one that as a scientist and somebody who is a fellow brain explorer, hits all the marks of rigor and is incredibly interesting.
    0:43:07 And there’s a ton of storytelling. Definitely check out the book. There are other people in our community that, of course, are going to be reaching out on your behalf, but it’s incredible that you juggle this enormous number of things.
    0:43:28 Perhaps even more important, however, is that it’s all in service to this larger thing of relieving suffering. So thank you so much for your time today, for the book, and the work that went into the book, I can’t even imagine, for the laboratory work, and the development of channel ops, and clarity, and all the related technologies, and for the clinical work you’re doing, and for sharing with us.
    0:43:39 Well, thank you for all you’re doing and reaching out. I’m very impressed by it. It’s important. And it’s so valuable. And thank you for taking the time and for all your gracious words about the book. Thank you.
    Chào mừng bạn đến với Huberman Lab Essentials, nơi chúng ta xem lại các tập trước đây để tìm ra những công cụ khoa học mạnh mẽ và có thể hành động dựa trên nền tảng khoa học cho sức khỏe tâm thần, sức khỏe thể chất và hiệu suất.
    Bây giờ, hãy cùng lắng nghe cuộc trò chuyện của tôi với Tiến sĩ Carl Dyseroth.
    Cảm ơn bạn đã có mặt ở đây.
    Cảm ơn vì đã mời tôi.
    Đối với những người có thể chưa quen thuộc với các lĩnh vực như thần kinh học, v.v., sự khác biệt giữa thần kinh học và tâm thần học là gì?
    Tâm thần học tập trung vào các rối loạn mà chúng ta không thể nhìn thấy điều gì đó sai lầm về mặt thể chất, nơi mà chúng ta không có một chỉ số đo lường nào, nơi không có xét nghiệm máu nào để chẩn đoán.
    Không có quét não nào cho biết đây là bệnh tâm thần phân liệt, đây là trầm cảm ở một bệnh nhân cụ thể.
    Vì vậy, tâm thần học bí ẩn hơn nhiều.
    Và công cụ duy nhất mà chúng ta có là từ ngữ.
    Bác sĩ thần kinh học là những người tuyệt vời.
    Họ thấy rõ cơn đột quỵ trên các quét não.
    Họ thấy cơn co giật và hoạt động trước cơn co giật với một thiết bị EEG.
    Và họ có thể đo lường và điều trị dựa trên những gì đo được.
    Trong tâm thần học, chúng ta có công việc khó khăn hơn.
    Chúng ta sử dụng từ ngữ.
    Chúng ta có các thang đo cho triệu chứng.
    Chúng ta có thể đo lường trầm cảm và tự kỷ bằng các thang đo.
    Nhưng đó vẫn chỉ là từ ngữ.
    Và cuối cùng, đó là điều mà tâm thần học được xây dựng xung quanh.
    Đó là một tình huống kỳ lạ vì chúng ta có đối tượng phức tạp, đẹp đẽ, bí ẩn và được thiết kế một cách tuyệt vời nhất trong vũ trụ.
    Vậy bạn có thấy rằng nếu một bệnh nhân rất nói nhiều hoặc nói quá, bạn sẽ dễ dàng hơn trong việc chẩn đoán họ so với ai đó ít nói và kín đáo hơn không?
    Hoặc tôi có thể tưởng tượng điều ngược lại cũng có thể đúng.
    Thực sự đúng vậy, vì chúng ta chỉ có từ ngữ, bạn đã đặt ngón tay vào một điểm quan trọng.
    Nếu họ không nói nhiều về nguyên tắc, thì điều đó khó hơn.
    Sự thiếu ngôn từ có thể là một triệu chứng.
    Chúng ta có thể thấy điều đó trong trầm cảm.
    Chúng ta có thể thấy điều đó trong các triệu chứng tiêu cực của tâm thần phân liệt.
    Chúng ta có thể thấy điều đó trong tự kỷ.
    Thỉnh thoảng, chỉ riêng điều đó đã là triệu chứng của việc giảm thiểu ngôn từ.
    Nhưng cuối cùng, bạn cần một cái gì đó.
    Bạn cần một số từ để giúp dẫn dắt bạn.
    Thực tế, có những thách thức mà tôi có thể kể cho bạn, nơi bệnh nhân trầm cảm mà bị trầm cảm nặng đến mức không thể nói,
    điều đó tạo ra một chút thách thức trong việc phân biệt trầm cảm với một số lý do khác khiến họ không nói.
    Và đây chính là nghệ thuật và khoa học của tâm thần học.
    Bạn có nghĩ rằng chúng ta sẽ bao giờ có xét nghiệm máu cho trầm cảm hoặc tâm thần phân liệt hoặc tự kỷ không?
    Và điều đó sẽ là tốt hay xấu?
    Tôi nghĩ, cuối cùng, sẽ có các xét nghiệm định lượng.
    Hiện tại, đã có những nỗ lực đang được thực hiện để xem xét một số nhịp điệu nhất định trong não bằng cách sử dụng EEG bên ngoài để nhìn vào sóng não một cách hiệu quả.
    Nhưng cuối cùng, những gì đang diễn ra trong não trong các bệnh tâm thần là thể chất.
    Và đó là do các mạch và các kết nối và các dự đoán trong não không hoạt động như chúng nên có trong một tình huống điển hình.
    Và tôi nghĩ rằng chúng ta sẽ có những phép đo đó tại một thời điểm nào đó.
    Có thể bị lạm dụng hoặc sử dụng sai không?
    Chắc chắn rồi.
    Nhưng tôi nghĩ, điều đó đúng với tất cả các lĩnh vực y học.
    Tôi muốn biết, và tôi chắc là có nhiều điều, nhưng bạn thấy thách thức lớn nhất mà tâm thần học và điều trị bệnh tâm thần hiện nay là gì?
    Tôi nghĩ chúng ta đang tiến bộ về thách thức lớn nhất, mà tôi nghĩ rằng vẫn còn một sự kỳ thị rất mạnh mẽ đối với bệnh tâm thần, khiến bệnh nhân thường không đến gặp chúng tôi.
    Và họ cảm thấy rằng họ nên có khả năng tự mình xử lý điều này.
    Điều đó có thể làm chậm quá trình điều trị.
    Nó có thể dẫn đến việc, bạn biết đấy, triệu chứng trở nên tồi tệ hơn.
    Chúng ta biết, ví dụ, bệnh nhân có vấn đề lo âu không được điều trị.
    Nếu bạn để một hoặc nhiều năm với một vấn đề lo âu nghiêm trọng không được điều trị, điều đó có thể chuyển sang trầm cảm.
    Bạn có thể thêm một vấn đề khác lên trên lo âu.
    Vì vậy, sẽ có lý do, tại sao mọi người không đến điều trị?
    Họ cảm thấy rằng đây là một điều mà họ nên có khả năng làm chủ một mình, điều đó có thể đúng.
    Nhưng thường thì một chút giúp đỡ là điều tốt.
    Điều đó dấy lên một câu hỏi liên quan đến một điều tôi đã nghe bạn nói cách đây nhiều năm trong một buổi giảng, đó là đây là một buổi giảng khoa học.
    Và bạn đã nói, bạn biết đấy, chúng ta không biết người khác cảm thấy như thế nào.
    Hầu hết thời gian, chúng ta thậm chí không thực sự biết chúng ta cảm thấy như thế nào.
    Ý tôi là, có thể bạn có thể giải thích thêm về điều đó một chút và sự thiếu thốn các cách mà chúng ta có để nói về cảm xúc.
    Ý tôi là, có rất nhiều từ.
    Tôi không biết có bao nhiều, nhưng tôi đoán có hơn một tá từ để mô tả trạng thái mà tôi gọi là buồn.
    Nhưng theo như tôi hiểu, chúng ta không có cách nào để so sánh điều đó theo nghĩa khách quan thực sự.
    Vậy thì, với tư cách là một bác sĩ tâm thần, khi công việc của bạn là sử dụng từ ngữ để chẩn đoán, từ ngữ của bệnh nhân để chẩn đoán, bạn xoay sở xung quanh điều đó như thế nào?
    Và cảnh quan mà chúng ta gọi là cảm xúc hoặc tình cảm này là gì?
    Điều này thật sự thú vị.
    Mọi người, ở đây chúng ta có, có một căng thẳng giữa các từ mà chúng ta đã xây dựng trong lâm sàng có ý nghĩa gì đó với các bác sĩ.
    Và sau đó là cách sử dụng từ thông tục mà có thể không giống nhau.
    Vì vậy, đó là lớp đầu tiên mà chúng ta phải phân loại.
    Khi ai đó nói, bạn biết đấy, tôi bị trầm cảm, chính xác họ có ý nghĩa gì với điều đó?
    Điều đó có thể khác với những gì chúng ta đang nói về trầm cảm.
    Vì vậy, một phần của tâm thần học là vượt qua từ đó và tìm hiểu cách mà họ thực sự cảm thấy, loại bỏ thuật ngữ và đi đến các ví dụ thực tế về cách mà họ cảm thấy.
    Vì vậy, bạn biết đó, bạn hay, bạn mong đợi bao nhiêu vào tương lai?
    Bạn có bao nhiêu hy vọng?
    Bạn đang lập kế hoạch bao nhiêu cho tương lai?
    Vì vậy, những điều này, giờ bạn đang tiến vào những điều thực tế mà bạn có thể nói về mà không có sự mơ hồ.
    Nếu ai đó nói, vâng, tôi thậm chí không thể, tôi không thể nghĩ đến ngày mai.
    Tôi không thấy cách nào để tôi có thể đến được ngày mai.
    Điều đó, đó là một điều chính xác, bạn biết đấy, nó buồn, nó bi thảm, nhưng, nhưng cũng có nghĩa là một điều gì đó.
    Và chúng tôi biết điều đó có nghĩa là gì.
    Đó là triệu chứng vô vọng của trầm cảm.
    Và đó chính là điều mà tôi cố gắng làm khi tôi thực hiện một cuộc phỏng vấn tâm thần.
    Tôi cố gắng vượt qua những từ ngữ chuyên ngành và đi vào những gì thực sự đang diễn ra trong cuộc sống và tâm trí của bệnh nhân. Nhưng như bạn đã nói, cuối cùng, điều này xuất hiện trong, tôi, tôi giải quyết vấn đề này hàng ngày trong cuộc sống của mình, bất kể đó là trong phòng thí nghiệm nơi chúng tôi đang quan sát các động vật, cho dù là cá hay chuột hay chuột cống và nghiên cứu hành vi của chúng. Hoặc khi tôi đang trò chuyện với một người bạn hoặc đồng nghiệp, hoặc khi tôi đang nói chuyện với một bệnh nhân, tôi thực sự không bao giờ biết điều gì đang xảy ra trong tâm trí của người khác. Tôi nhận được một số phản hồi. Tôi nhận được từ ngữ. Tôi nhận được hành vi. Tôi nhận được hành động, nhưng tôi thật sự không bao giờ biết. Liệu có những phương pháp điều trị nào rất hiệu quả cho các bệnh tâm thần không? Có nghĩa là, hiện tại có bất kỳ viên thuốc, loại thuốc, hình thức giao tiếp nào có hiệu quả đáng tin cậy mỗi lần không? Hoặc hiệu quả với hầu hết bệnh nhân? Và bạn có thể đưa ra một vài ví dụ về những thành công lớn của tâm thần học nếu chúng tồn tại không? Vâng. Và tâm thần học, bất chấp những sâu thẳm của bí ẩn mà chúng tôi phải vật lộn, nhiều phương pháp điều trị của chúng tôi thực sự, bạn biết đấy, có thể là tốt hơn một số chuyên ngành khác về việc thực sự mang lại, bạn biết đấy, lợi ích điều trị cho bệnh nhân. Chúng tôi thực sự giúp đỡ bệnh nhân, bạn biết đấy, những bệnh nhân mắc bệnh tâm thần, và cả thuốc và liệu pháp trò chuyện đã được chứng minh là cực kỳ hiệu quả ở nhiều trường hợp. Ví dụ, những người bị rối loạn hoảng sợ, liệu pháp hành vi nhận thức, chỉ làm việc với từ ngữ, giúp mọi người xác định các dấu hiệu sớm của việc họ bắt đầu hướng tới một cơn hoảng sợ. Những suy nghĩ nào đang diễn ra? Bạn có thể huấn luyện mọi người để ngăn chặn điều đó và bạn có thể điều trị rối loạn hoảng sợ một cách rất hiệu quả. Có nhiều loại thuốc tâm thần rất hiệu quả cho các bệnh lý mà chúng đang điều trị. Các loại thuốc chống loạn thần, chúng có tác dụng phụ, nhưng mà, ôi, chúng thực sự hiệu quả. Chúng có thể làm giảm những ảo giác thính giác, những cơn lo âu. Và rồi, bạn biết đấy, đây là một khía cạnh vừa gây frustation mà cũng đầy hy vọng của tâm thần học. Có những phương pháp điều trị như liệu pháp điện giật, là phương pháp mà, bạn biết đấy, hiệu quả cực kỳ tốt cho chứng trầm cảm. Chúng tôi có những bệnh nhân mà không có gì khác giúp họ, nơi mà họ không thể chịu đựng thuốc. Và bạn có thể thực hiện ở một điều kiện rất an toàn, có kiểm soát nơi mà cơ thể bệnh nhân không chuyển động. Họ được đặt vào một tình huống rất an toàn nơi cơ thể không di chuyển hay nhìn thấy. Đó chỉ là một quá trình nội tâm được kích hoạt trong não. Đây là một phương pháp điều trị cực kỳ hiệu quả cho chứng trầm cảm kháng trị điều trị. Cùng lúc đó, tôi thấy rằng thật đầy hy vọng khi thấy các bệnh nhân phản ứng với điều này với chứng trầm cảm nghiêm trọng. Tôi cũng cảm thấy thất vọng về điều đó. Tại sao chúng ta không thể làm một điều gì chính xác hơn thế cho những trường hợp rất nghiêm trọng này? Trong tất cả những trường hợp này, tuy nhiên, trong tâm thần học, điều đáng thất vọng là chúng tôi không có mức độ hiểu biết mà một bác sĩ tim mạch có khi suy nghĩ về trái tim. Bạn biết đấy, trái tim, chúng ta giờ đã biết, nó là một cái bơm. Nó bơm máu. Và vì vậy bạn có thể nhìn vào mọi thứ về cách nó hoạt động hoặc không hoạt động trong khung cảnh đó. Nó rõ ràng là một cái bơm. Chúng tôi không thực sự có mức độ đó về những gì mạch điện thực sự có trong tâm thần học. Tôi muốn nghỉ một chút và công nhận một trong những nhà tài trợ của chúng tôi, David. David làm ra một thanh protein không giống bất kỳ thanh nào khác. Nó có 28 gram protein, chỉ 150 calo và không chứa đường. Đúng vậy, 28 gram protein và 75% calo của nó đến từ protein. Cái này cao hơn 50% so với thanh protein gần nhất tiếp theo. Thanh protein của David cũng có vị rất ngon. Thậm chí cả kết cấu cũng rất tuyệt. Thanh yêu thích của tôi là vị bánh quy sô cô la. Nhưng một lần nữa, tôi cũng thích hương vị bơ đậu phộng sô cô la mới và vị brownie sô cô la. Cơ bản là, tôi thích hầu hết các hương vị. Tất cả đều cực kỳ ngon miệng. Thực tế, thách thức khó khăn nhất là biết nên ăn cái nào vào những ngày nào và bao nhiêu lần mỗi ngày. Tôi hạn chế bản thân mình chỉ hai thanh mỗi ngày, nhưng tôi thực sự thích chúng. Với David, tôi có thể nhận được 28 gram protein trong số calo của một món ăn nhẹ, điều này giúp tôi dễ dàng đạt được mục tiêu protein của mình là một gram protein cho mỗi pound trọng lượng cơ thể mỗi ngày. Và điều đó cho phép tôi làm điều đó mà không hấp thụ quá nhiều calo. Tôi sẽ ăn một thanh protein David vào hầu hết các buổi chiều như một món ăn nhẹ. Và tôi luôn giữ một thanh bên mình khi tôi ra ngoài hoặc đi du lịch. Chúng cực kỳ ngon miệng. Và vì chúng có 28 gram protein, chúng thực sự rất thỏa mãn chỉ với 150 calo. Nếu bạn muốn thử David, bạn có thể truy cập davidprotein.com slash Huberman. Một lần nữa, đó là davidprotein.com slash Huberman. Những gì là những yếu tố cần thiết để chữa trị tự kỷ, chữa trị Parkinson, chữa trị tâm thần phân liệt? Tôi nghĩ có một vài yếu tố và nhóm ở đây. Hiểu sinh học tự nhiên, hiểu các mô hình hoạt động là gì, làm thế nào để sửa đổi chúng. Có thể bạn chỉ cần cho chúng tôi biết những gì bạn nghĩ. Điều gì là chiếc hộp bento của phương pháp chữa trị hoàn hảo? Tôi nghĩ điều đầu tiên chúng ta cần là sự hiểu biết. Yếu tố nào trong não tương đương với trái tim đang bơm? Khi chúng ta nghĩ về các triệu chứng của chứng trầm cảm, có thể, bạn biết đấy, chúng ta nghĩ về động lực và các tế bào thần kinh dopamine. Và vì vậy điều đó chuyển sự chú ý của chúng ta như là các nhà khoa học thần kinh. Vì vậy bạn nghĩ, được rồi, hãy nghĩ về các phần của não liên quan đến việc xử lý các luồng dữ liệu phức tạp có tốc độ rất cao cần được ghép lại thành một khái niệm đồng nhất. Và điều đó bắt đầu dẫn dắt chúng tôi và có thể chúng tôi có thể, và chúng tôi biết rằng các động vật khác là xã hội theo cách riêng của chúng và chúng tôi có thể nghiên cứu những động vật đó. Và vì vậy đó là cách tôi nghĩ về nó. Có hy vọng cho tương lai, suy nghĩ về các triệu chứng như một kỹ sư có thể, và cố gắng xác định các mạch điện có khả năng hoạt động để tạo ra hành vi điển hình này. Và điều đó sẽ giúp chúng tôi hiểu cách nó trở nên không điển hình. Chúng tôi cần biết các mạch điện.
    Chúng ta cần biết về các tế bào trong các vùng não khác nhau và các phần của cơ thể, cũng như cách chúng kết nối với nhau và những mẫu hoạt động của chúng trong một tương tác bình thường, gọi là, “khỏe mạnh”. Nếu chúng ta hiểu điều đó, thì dường như bước tiếp theo, mà tất nhiên có thể được thực hiện song song, đúng không? Công việc đó có thể được thực hiện cùng với việc điều chỉnh các yếu tố khác nhau trong những mạch đó cho phù hợp. Như việc lên dây đàn piano một cách tinh tế, hoặc thậm chí có thể là việc thay thế toàn bộ bộ phím nếu piano thiếu phím, nói cách khác.
    Năm 2015, có một bài viết mà tôi cho là rất hay được đăng trên New Yorker mô tả công việc của bạn và trạng thái hiện tại của công việc bạn trong phòng thí nghiệm, trong lâm sàng và một tương tác với một bệnh nhân. Như tôi nhớ, đó là một người phụ nữ bị trầm cảm nặng và bạn đã báo cáo trong bài viết đó, một số cuộc thảo luận với bệnh nhân này, và sau đó trong thời gian thực tăng cường kích hoạt của dây thần kinh phế vị, dây thần kinh sọ thứ 10 xuất phát từ hộp sọ và chi phối nhiều cơ quan và bộ phận trong cơ thể.
    Tiềm năng của các kênh rhodopsin hoặc các loại công nghệ kỹ thuật algal liên quan trong việc điều chỉnh dây thần kinh phế vị là gì? Bởi vì tôi tin rằng trong trường hợp đó, đó không phải là kích thích opsin kênh, mà là kích thích điện, đúng không? Hoặc để điều chỉnh, ví dụ, một vùng rất nhỏ trong não.
    Hãy để tôi định hình lại một chút theo cách khác trong bối cảnh những gì chúng ta đã thảo luận cách đây vài phút. Hiểu biết của tôi là nếu ai đó bị trầm cảm nặng và họ dùng bất kỳ loại thuốc nào có sẵn, SSRI, chất ức chế serotonin hoặc những chất tăng cường dopamine và các chất khác, thì đôi khi họ cảm thấy giảm nhẹ, nhưng thường có những tác dụng phụ nghiêm trọng. Đôi khi họ không cảm thấy giảm nhẹ, nhưng theo hiểu biết của tôi, các opsin kênh và công nghệ liên quan của chúng về nguyên tắc sẽ cho phép bạn bật hoặc tắt các vùng cụ thể của não dẫn đến các triệu chứng trầm cảm. Hoặc có thể bạn tăng cường một mạch hạnh phúc hoặc một mạch dự đoán tích cực.
    Chúng ta đang ở đâu bây giờ trong việc đưa công nghệ này vào hệ thần kinh? Và hãy bắt đầu với cơ thể rồi sau đó chuyển vào hộp sọ. Vâng. Vì vậy, bắt đầu từ cơ thể là một ví dụ tốt vì nó nhấn mạnh cơ hội và mức độ mà chúng ta cần phát triển. Hãy lấy ví dụ về kích thích dây thần kinh phế vị. Dây thần kinh phế vị, nó là dây thần kinh sọ thứ 10. Nó từ não đi xuống. Nó chi phối tim. Nó chi phối đường ruột. Khi tôi nói chi phối, tôi có nghĩa là nó gửi các kết nối nhỏ xuống để giúp hướng dẫn những gì xảy ra trong các cơ quan này trong ổ bụng và ngực. Nó cũng thu thập thông tin trở lại và có thông tin từ tất cả các cơ quan đó cũng đi qua dây thần kinh phế vị, dây thần kinh sọ thứ 10, trở lại não. Và vì vậy, đây là một con đường siêu tốc đến não, ý tưởng là như vậy. Có thể ý tưởng là có thể đặt một cái vòng, một thiết bị điện nhỏ xung quanh chính dây thần kinh phế vị. Đó là một cách vào não mà không cần đặt cái gì vào não. Tại sao lại là dây thần kinh phế vị? Tôi có nghĩa là, nó ở đó và dễ tiếp cận. Đó là lý do. Đó là lý do? Đó là lý do, vâng. Thật sao? Vâng. Bạn không đùa. Tôi không đùa. Vì vậy, kích thích dây phế vị để điều trị trầm cảm đơn giản vì nó dễ tiếp cận. Nó bắt đầu thực sự như một phương pháp điều trị động kinh và có thể giúp điều trị động kinh, nhưng dây thần kinh phế vị dừng lại ở một điểm cụ thể trên não gọi là nhân đường đơn, chỉ một synapse cách serotonin và dopamine và norepinephrine. Vì vậy, có một liên kết với các hệ thống hóa học trong não làm cho đây trở thành một lựa chọn hợp lý. Vâng, điều đó không hợp lý, nhưng tôi có thể nói với bạn rằng ngay cả khi điều đó không đúng, điều tương tự sẽ được thử nghiệm. Các bạn sẽ làm điều đó dù sao đi nữa. Bởi vì nó dễ tiếp cận. Tôi thấy. Bạn nghĩ nó hoạt động như thế nào khi nó hoạt động? Nó có kích hoạt sự kích thích của các tế bào thần kinh giải phóng nhiều serotonin hoặc dopamine không? Có thể, nhưng tôi sẽ nói rằng chúng tôi không có bằng chứng cho điều đó. Và vì vậy tôi chỉ không biết. Nhưng điều rõ ràng là nó bị giới hạn liều về độ cao và cường độ mà chúng ta có thể kích thích. Tại sao? Đó là vì nó là một điện cực và nó kích thích mọi thứ xung quanh. Khi bạn bật thiết bị kích thích dây thần kinh phế vị, giọng nói của bệnh nhân trở nên nghẹn ngào và khàn. Họ có thể gặp khó khăn trong việc nuốt. Chắc chắn là họ có thể gặp khó khăn trong việc nói. Ngay cả một số khó khăn trong việc thở. Bởi vì mọi thứ trong cổ, mọi tế bào phản ứng điện và dự án chảy qua cổ đều bị ảnh hưởng bởi điện cực này. Và vì vậy bạn có thể chỉ tăng cường độ đến một mức độ nhất định rồi cần phải dừng lại. Vì vậy, bạn biết, để trả lời cho câu hỏi ban đầu của bạn, một phương pháp kích thích chính xác hơn như kỹ thuật quang gen có thể giúp trong bối cảnh này không? Về nguyên tắc, nó có thể vì nếu bạn nhắm ánh sáng chỉ vào loại tế bào đúng, hãy nói là tế bào X từ điểm A đến điểm B mà bạn biết là gây ra giảm triệu chứng của một loại cụ thể, thì bạn đã thành công. Bạn có thể để đó trở thành tế bào duy nhất nhạy cảm với ánh sáng. Bạn sẽ không ảnh hưởng đến bất kỳ tế bào nào khác, thanh quản và hầu họng và các dự án đi qua. Vì vậy, đó là hy vọng. Đó là cơ hội. Vấn đề là chúng ta vẫn chưa có mức độ kiến thức cụ thể đó. Chúng ta không biết, được rồi, là tế bào bắt đầu từ điểm A đi đến điểm B mà giảm triệu chứng cụ thể này. Chúng ta muốn sửa chiếc phím này trên piano. Tôi tưởng tượng một vật phát ra ánh sáng xanh nhỏ xíu, lớn hơn một chút so với một cụm tế bào hoặc có thể bằng kích thước của một cụm tế bào. Vì vậy, chúng ta đang nói về một con tem nhỏ xíu, mỗi cạnh, kích thước nửa milimét. Tôi có thể tưởng tượng nó được đặt dưới da của mình. Và sau đó tôi sẽ làm gì, tôi sẽ mở một ứng dụng trên điện thoại và nói, tôi sẽ nói, Dr. Diceroth, hôm nay tôi không cảm thấy ổn.
    Tôi có thể tăng cường độ kích thích không? Và bạn nói, cứ làm đi. Rồi tôi tăng cường nó lên. Có phải nó sẽ diễn ra như vậy không? Ý tôi là, đó thực sự là những gì chúng tôi đã làm với kích thích dây thần kinh phế vị, vị bác sĩ trong trường hợp này. Và tôi đã áp dụng điều này cho một số bệnh nhân của tôi trong phòng khám. Tôi thực hiện kích thích dây thần kinh phế vị. Tôi trò chuyện với họ. Tôi nói về cách tôi đi qua các triệu chứng. Tôi sử dụng phỏng vấn tâm lý để tìm hiểu trạng thái bên trong của họ. Rồi tôi có một bộ điều khiển sóng radio mà tôi có thể điều chỉnh. Ngay tại đó trong thời gian thực. Ngay tại đó trong thời gian thực. Họ giữ điều khiển từ xa cơ bản là cho não của họ, mặc dù nó là điều khiển từ xa. Qua một vài bước. Đúng rồi. Và tôi có thể tăng tần số lên. Tôi có thể tăng cường độ lên. Tất cả đều thông qua sóng radio và điều khiển. Rồi nó được lập trình lại hoặc tái liều. Và sau đó bệnh nhân có thể ra về với liều lượng đã thay đổi này. Ở hầu hết bệnh nhân, tôi không mong đợi có một sự thay đổi tâm trạng ngay lập tức. Những gì tôi làm là tăng liều lên đến mức tiếp theo trong khi hỏi bệnh nhân về các tác dụng phụ. Bạn có thể vẫn thở ngon không? Bạn có thể vẫn nuốt dễ dàng không? Và tôi có thể nghe giọng nói của họ nữa. Và tôi có thể cảm nhận. Và bạn đang nhìn vào khuôn mặt của họ. Và tôi cũng đang nhìn vào khuôn mặt của họ. Và vì vậy tôi có thể cảm nhận, liệu có an toàn không trong việc kiểm soát tác dụng phụ? Và sau đó tôi dừng lại ở một điểm cụ thể trông có vẻ an toàn. Và sau đó bệnh nhân trở về nhà, quay lại sau một tháng. Và tôi nhận được báo cáo về tình hình trong suốt tháng đó. Điều đó rất thú vị. Bạn nghĩ gì về giao diện não – máy móc? Đây là một điều đã xảy ra từ lâu rồi. Các thiết bị, những đầu dò nhỏ sẽ kích thích các mẫu hoạt động khác nhau trong các nhóm nơron. Trước hết, đây là một phương pháp khám phá khoa học tuyệt vời. Như bạn đã đề cập, chúng tôi và những người khác ở Stanford đang sử dụng điện cực, thu thập thông tin từ hàng chục nghìn nơron. Ngay cả khi tách biệt với công việc của Neuralink, như bạn đã chỉ ra, nhiều người cũng đã thực hiện điều này trên người cũng như trên các loài linh trưởng không phải người. Và điều này rất mạnh mẽ. Nó quan trọng. Điều này sẽ giúp chúng ta hiểu những gì đang xảy ra trong não bộ trong các bệnh tâm thần và bệnh thần kinh. Nó sẽ cung cấp cho chúng ta ý tưởng về điều trị. Tôi nhìn nhận điều này như một phần của ngành tâm thần học trong dài hạn. Đã có, với các phương pháp kích thích não sâu, chúng tôi có thể giúp những người có rối loạn tâm thần. Và đó chỉ là việc đặt một điện cực đơn giản, không thậm chí là một hệ thống phức tạp, bạn biết đấy, hệ thống kín, nơi bạn vừa hoạt động và nhận thông tin phản hồi. Ngay cả chỉ với một điện cực kích thích đơn lẻ trong não cũng có thể giúp những người bị OCD, ví dụ, một cách khá mạnh mẽ. Tôi muốn nghỉ một chút và ghi nhận nhà tài trợ của chúng tôi, 8Sleep. 8Sleep sản xuất các lớp đệm thông minh với khả năng làm mát, sưởi ấm và theo dõi giấc ngủ. Một trong những cách tốt nhất để đảm bảo có một giấc ngủ ngon là đảm bảo rằng nhiệt độ trong môi trường ngủ của bạn là chính xác. Và đó là bởi vì để có thể rơi vào giấc ngủ sâu và duy trì nó, nhiệt độ cơ thể của bạn thực sự phải giảm xuống khoảng 1 đến 3 độ. Và để thức dậy cảm thấy thoải mái và tràn đầy năng lượng, nhiệt độ cơ thể của bạn thực sự phải tăng lên khoảng 1 đến 3 độ. 8Sleep tự động điều chỉnh nhiệt độ giường của bạn trong suốt đêm theo nhu cầu độc đáo của bạn. Tôi đã ngủ trên lớp đệm 8Sleep trong suốt hơn 4 năm qua, và nó đã hoàn toàn thay đổi và cải thiện chất lượng giấc ngủ của tôi. 8Sleep vừa mới ra mắt mẫu mới nhất của họ, Pod5, và Pod5 có một số tính năng mới quan trọng. Một trong những tính năng mới này được gọi là Autopilot. Autopilot là một động cơ AI học hỏi từ các kiểu giấc ngủ của bạn để điều chỉnh nhiệt độ môi trường ngủ của bạn qua các giai đoạn giấc ngủ khác nhau. Nó cũng nâng đầu bạn nếu bạn đang ngáy, và thực hiện những thay đổi khác để tối ưu hóa giấc ngủ của bạn. Cơ sở trên Pod5 cũng có một loa tích hợp được đồng bộ với ứng dụng 8Sleep và có thể phát âm thanh để hỗ trợ thư giãn và phục hồi. Danh mục âm thanh bao gồm một số kịch bản nghỉ ngơi sâu không ngủ (NSDR), mà tôi đã cộng tác với 8Sleep để ghi âm. Nếu bạn chưa quen, NSDR liên quan đến việc lắng nghe một kịch bản âm thanh hướng dẫn bạn thực hiện một sự thư giãn sâu của cơ thể kết hợp với một số bài tập thở rất đơn giản. Và sự kết hợp đó đã được chứng minh trong các nghiên cứu được xem xét đồng nghiệp để phục hồi sức sống tinh thần và thể chất của bạn. Và điều này rất tuyệt vì trong khi chúng ta đều muốn đi ngủ đúng giờ và dậy sau một giấc ngủ hoàn hảo, thường thì chúng ta đi ngủ hơi muộn hoặc trễ hơn. Đôi khi chúng ta phải dậy sớm và lao vào ngày mới vì chúng ta có các nghĩa vụ. NSDR có thể giúp bù đắp một số tác động tiêu cực của việc thiếu ngủ nhẹ. Và NSDR giúp bạn dễ ngủ lại nếu bạn tỉnh dậy giữa đêm. Đây là một công cụ cực kỳ mạnh mẽ mà bất kỳ ai cũng có thể hưởng lợi từ lần đầu tiên và mỗi lần. Nếu bạn muốn thử 8Sleep, hãy truy cập 8sleep.com slash Huberman để nhận giảm giá lên đến 350 đô la cho Pod5 mới. 8Sleep vận chuyển đến nhiều quốc gia trên thế giới, bao gồm Mexico và UAE. Một lần nữa, đó là 8sleep.com slash Huberman để tiết kiệm lên đến 350 đô la. Một trong những câu hỏi mà tôi thường được hỏi là về ADHD và thiếu chú ý ở nhiều loại khác nhau. Tôi có một cảm giác rằng một lý do tôi thường bị hỏi là mọi người cảm thấy thực sự bị phân tâm và khó khăn trong việc tập trung sự chú ý và hành vi của mình. Và có một số lý do cho điều đó, tất nhiên. Nhưng ADHD thực sự là gì và nó trông như thế nào? Có thể làm gì cho nó? Và vai trò của các tùy chọn kênh hoặc các công nghệ hạ nguồn mà bạn đang phát triển, chúng cung cấp gì cho những người mắc ADHD hoặc có một thành viên trong gia đình mắc ADHD? Đây là một lĩnh vực khá thú vị trong tâm thần học. Không thể phủ nhận rằng nhiều người đã được giúp đỡ bởi các phương pháp điều trị. Có một cuộc tranh luận sôi nổi về tỉ lệ phần trăm của những người có những triệu chứng này có thể hoặc nên được điều trị.
    Đây thường là Adderall hoặc các loại thuốc kích thích nào đó. Ví dụ, các loại thuốc kích thích. Đúng vậy. ADHD, như tên gọi của nó đã gợi ý, có các triệu chứng mà nó có thể có trạng thái hiếu động hoặc trạng thái không chú ý. Và những điều đó có thể hoàn toàn tách biệt nhau. Bạn có thể có một bệnh nhân mà thực tế là không hề hiếu động, nhưng không thể duy trì sự tập trung vào những gì đang diễn ra xung quanh họ. Vì vậy, cơ thể họ có thể đứng yên, nhưng tâm trí họ thì lại đang lướt đi. Đúng vậy. Hoặc họ có thể rất hiếu động với cơ thể của họ. Vâng, điều đó xảy ra theo cả hai cách. Có thể hiếm khi có ai đó hiếu động với cơ thể nhưng tâm trí vẫn yên tĩnh. Tôi nhận thấy mình phải nghĩ đến những suy nghĩ phức tạp, trừu tượng. Tôi nhận thấy tôi phải rất yên tĩnh. Vì vậy, cơ thể tôi phải gần như hoàn toàn không chuyển động để tôi có thể nghĩ một cách rất trừu tượng và sâu sắc. Những người khác thì khác. Một số người, khi họ chạy, họ có những ý tưởng tốt nhất. Tôi không thể tưởng tượng điều đó. Bộ não tôi không hoạt động theo cách đó chút nào. Tôi phải hoàn toàn bất động. Thật thú vị. Bạn thực hiện điều đó như thế nào? Tôi ngồi giống như thế này. Tôi cố gắng dành thời gian trong mỗi ngày mà tôi thực sự ngồi gần như trong tư thế này, nhưng không bị phân tâm và suy nghĩ. Vì vậy, điều đó gần như là thiền định theo một số cách, trừ khi đó không phải là thiền thật sự. Nhưng tôi đang suy nghĩ trong khi không di chuyển. Bạn đang cố gắng cấu trúc những suy nghĩ của mình trong khoảng thời gian đó. Thú vị. Nhưng tất cả mọi người, như bạn đã nói, thì rất khác nhau. Và vì vậy với ADHD, điều quan trọng là chúng ta muốn đảm bảo rằng điều này có mặt ở nhiều lĩnh vực khác nhau trong cuộc sống, ở trường và ở nhà, để cho thấy rằng đó thực sự là một mẫu hình phổ quát chứ không phải là điều gì đó cụ thể cho giáo viên hay tình huống gia đình nào đó. Và sau đó bạn có thể giúp đỡ bệnh nhân. Thật thú vị khi ADHD là một trong những rối loạn mà người ta đang cố gắng làm việc với các chẩn đoán dựa trên EEG định lượng. Và vì vậy có một số tiến bộ trong việc xây dựng một chẩn đoán bằng cách xem xét các nhịp sóng não có thể phát hiện được bên ngoài. Vì vậy, có mũ sọ với một số điện cực không thâm nhập vào sọ. Đúng vậy. Và điều này có thể được thực hiện trong một phiên kéo dài một hoặc hai giờ. Đúng vậy. Nó phải được thực hiện trong một phòng khám, đúng không? Vâng. Trong phòng khám, đúng vậy. Bạn phải có thiết bị ghi âm phù hợp và vân vân. Nhưng về nguyên tắc, khi sự tự tin tăng lên về những gì mà một người có thể tưởng tượng tiến đến các bài kiểm tra tại nhà. Nhưng chúng ta chưa đến đó. Thật tuyệt vời. Tôi nghĩ rằng một trong những lý do khiến tôi được hỏi nhiều về điều đó là bởi vì nhiều người tự hỏi liệu họ có mắc ADHD hay không. Bạn có nghĩ rằng một số yếu tố lối sống mà tất cả chúng ta đều trải qua ngày nay có thể gây ra ADHD tiềm ẩn hoặc giống như ADHD lâm sàng không? Có nghĩa là nếu tôi xem xét việc sử dụng điện thoại của mọi người, bao gồm cả của tôi, và tôi không nghĩ về nó như một sự nghiện. Nó nhìn và cảm giác với tôi giống như OCD hơn. Và tôi sẽ thành thật mà nói rằng khi tôi còn nhỏ, khi tôi là một đứa trẻ, tôi đã có một triệu chứng phát ra tiếng gầm. Tôi đã từng giấu nó. Thực ra, tôi đã từng trốn trong tủ quần áo vì bố tôi bắt tôi ngừng lại. Và tôi không thể cảm thấy bất kỳ sự giải tỏa nào trong tâm trí cho đến khi tôi làm như vậy. Và thực tế bây giờ, nếu tôi rất mệt, nếu tôi đã làm việc lâu giờ, nó sẽ quay trở lại. Tôi đã không được điều trị vì điều đó. Nhưng tôi sẽ thú nhận rằng tôi đã trải qua cảm giác thích những môn thể thao liên quan đến một cú va chạm mạnh. May mắn thay, không có bóng đá, vì tôi đã học ở một trường trung học mà đội bóng đá rất tồi tệ. Có thể điều đó đã giúp tôi tránh được nhiều cú va chạm hơn. Nhưng những điều như lướt ván, quyền anh, chúng mang lại sự giải tỏa. Tôi cảm thấy sự rõ ràng sau một cú va chạm vào đầu, điều mà tôi tránh. Nhưng tôi đã từng nói đó là khoảng thời gian duy nhất tôi thực sự cảm thấy rõ ràng. Và sau đó cuối cùng nó đã biến mất. Khoảng 16, 17 tuổi, nó chỉ đơn giản là biến mất. Vì vậy, tôi rất đồng cảm với những người cảm thấy có điều gì đó bên trong họ không cho phép họ tập trung vào những gì họ muốn tập trung. Và những ngày này, với điện thoại và tất cả những email, tôi tự hỏi, và tôi có chút đồng cảm khi nghe mọi người nói như: tôi nghĩ tôi có thể mắc ADHD hoặc ADD. Bạn có nghĩ rằng có khả năng hành vi của chúng ta và sự tương tác của chúng ta với thế giới cảm giác, thực sự là những gì điện thoại và email thực sự là, có thể gây ra ADD hoặc kích hoạt lại nó không? Vâng, đây là một câu hỏi tuyệt vời. Tôi nghĩ về điều này rất nhiều. Và bạn đã đề cập đến hành vi giống như triệu chứng trong chính mình. Rất phổ biến rằng những người có triệu chứng này có cảm giác tích tụ điều gì đó chỉ có thể được giải tỏa bằng cách thực hiện triệu chứng, có thể là một chuyển động cơ học hoặc phát âm hoặc thậm chí là một suy nghĩ. Và tôi nghĩ rằng, ngày nay mọi người thực sự có cái này, nếu họ chưa kiểm tra điện thoại của mình trong một thời gian, họ có cảm giác tích tụ, tích tụ, tích tụ cho đến khi họ có thể kiểm tra nó và giải tỏa nó. Và có một số điểm tương đồng, bạn biết đấy. Có một chút phần thưởng đi kèm với việc kiểm tra đó. Nhưng câu hỏi chính trong tất cả các bệnh tâm thần là chúng tôi không chẩn đoán điều gì đó trừ khi nó làm rối loạn những gì chúng tôi gọi là chức năng xã hội hoặc nghề nghiệp. Giống như, bạn có thể có hàng triệu triệu chứng, nhưng thực sự mọi chẩn đoán tâm thần đều yêu cầu rằng nó phải gây rối loạn chức năng xã hội hoặc nghề nghiệp của ai đó. Và những ngày này, bạn biết đấy, việc kiểm tra điện thoại của bạn là khá thích nghi. Điều đó thực sự giúp chức năng xã hội và nghề nghiệp của bạn. Và vì vậy chúng tôi không thể coi đó là một chẩn đoán tâm thần, ít nhất là trong thế giới ngày nay. Tôi rất muốn nghe ý kiến của bạn về thuốc tâm lý, đưa chúng vào tay bệnh nhân và nhìn thấy những hiệu quả tích cực to lớn, nhưng cũng có rất nhiều ví dụ về các bệnh tâm thần do chúng gây ra. Nói cách khác, nhiều người đã mất trí óc như một hệ quả của việc sử dụng quá mức các chất tâm lý. Có thể tôi sẽ mất một vài người ở đó. Nhưng tôi thực sự muốn nói về trạng thái của những hợp chất này, và tôi nhận ra đây là một danh mục khổng lồ của các hợp chất, nhưng LSD và psilocybin, như tôi hiểu, kích hoạt cơ chế tiếp nhận serotonin cụ thể có thể dẫn đến hoạt động não rộng rãi hơn mà một người sẽ không thấy nếu không có chúng.
    Nhưng khi bạn xem xét các tài liệu lâm sàng và thực nghiệm, bạn có cảm nhận tổng thể như thế nào về mức độ hiệu quả của những công cụ này trong việc điều trị trầm cảm?
    Chà, bạn đã đúng khi nhấn mạnh cả cơ hội và sự nguy hiểm mà chúng mang lại.
    Và dĩ nhiên, chúng tôi muốn giúp đỡ bệnh nhân, và chúng tôi muốn khám phá bất cứ điều gì có thể hữu ích, nhưng chúng tôi muốn làm điều đó một cách an toàn và nghiêm ngặt.
    Nhưng tôi thực sự nghĩ rằng chúng ta nên khám phá những con đường này.
    Đây là những chất thay đổi thực tại và thay đổi trải nghiệm thực tại, tôi nên nói là, theo những cách tương đối chính xác.
    Chúng có những vấn đề.
    Chúng có thể gây nghiện.
    Chúng có thể gây ra những thay đổi lâu dài không mong muốn.
    Nói như vậy, ngay cả khi những loại thuốc này hiện có như bạn biết, có một xu hướng sử dụng chúng với liều lượng rất nhỏ và dùng chúng làm phương pháp bổ trợ cho liệu pháp của các loại khác nhau.
    Và tôi cũng ủng hộ điều đó nếu được thực hiện một cách cẩn thận và nghiêm ngặt.
    Dĩ nhiên có rủi ro, nhưng có rủi ro với nhiều loại điều trị khác, và tôi không chắc rằng rủi ro của những loại thuốc này lớn hơn nhiều so với rủi ro mà chúng ta thường chấp nhận trong các lĩnh vực khác của y học.
    Tại sao chúng lại có hiệu quả?
    Ý tôi là, giả sử rằng tác dụng chính của chúng là tạo ra kết nối nhiều hơn, ít nhất là trong khoảnh khắc, giữa các khu vực của não bộ.
    Vì vậy, các chất thần kinh dường như đi trên một quỹ đạo không quá xa với trạng thái mơ màng, nơi không gian và thời gian không còn cứng nhắc.
    Và có một yếu tố của đồng cảm giác, của sự hòa quyện của các giác quan, bạn biết đấy, cảm nhận màu sắc và nghe thấy ánh sáng và những thứ tương tự.
    Bạn cũng nghe thấy những báo cáo này.
    Tại sao những trải nghiệm như mơ đó lại có thể giúp giảm triệu chứng trầm cảm lâu dài?
    Chúng ta có ý tưởng gì về điều đó không?
    Chúng ta có một số ý tưởng nhưng không có sự hiểu biết sâu sắc.
    Một cách mà tôi nghĩ về các chất thần kinh là chúng tăng cường khả năng của não bộ chúng ta chấp nhận những cách tưởng tượng về thế giới mà ít khả thi.
    Những giả thuyết ít khả thi, có thể nói, về những gì đang diễn ra.
    Não bộ, đặc biệt là vỏ não của chúng ta, tôi nghĩ là một cỗ máy tạo ra và thử nghiệm giả thuyết.
    Nó đang tạo ra các mô hình về mọi thứ.
    Nó có rất nhiều dữ liệu đến, và nó tạo ra các mô hình và cập nhật các mô hình và thay đổi chúng, những lý thuyết, những giả thuyết về những gì đang diễn ra.
    Và một số trong số đó không bao giờ đến được tâm trí ý thức của chúng ta.
    Và đây là điều tôi đã nói trong các dự đoán trong cuốn sách khá nhiều, là nhiều trong số này bị lọc ra trước khi đến với tâm trí ý thức của chúng ta.
    Và điều đó thì tốt.
    Chúng ta nghĩ rằng mình sẽ bị phân tâm như thế nào nếu chúng ta phải liên tục đánh giá tất cả những giả thuyết này về, bạn biết đấy, những hình dạng hay đồ vật hay quy trình nào đó đang có ngoài kia.
    Và vì vậy, nhiều điều này được xử lý trước khi đến được ý thức.
    Những gì mà các chất thần kinh dường như làm là chúng thay đổi ngưỡng để chúng ta nhận thức được những giả thuyết chưa hoàn chỉnh hoặc giả thuyết sai hoặc các khái niệm mà có thể là tiếng ồn nhưng chỉ đơn giản là sai và do đó không bao giờ được phép bước vào tâm trí ý thức của chúng ta.
    Giờ thì bạn biết, điều đó khá thú vị, và nó trở nên sai lệch trong các rối loạn tâm thần.
    Tôi nghĩ trong chứng tâm thần phân liệt, đôi khi những ảo giác hoang tưởng mà mọi người gặp phải là những ví dụ về những mô hình kém mà thoát ra khỏi tâm trí ý thức và được chấp nhận như thực tế, và chúng không bao giờ nên được phép ra ngoài đó.
    Giờ thì, làm thế nào mà một điều như vậy, theo cách đúng đắn, lại có thể giúp với cái gọi là trầm cảm?
    Bệnh nhân bị trầm cảm thường bị kẹt lại.
    Họ không thể nhìn về tương lai với những khả năng một cách hiệu quả.
    Mọi thứ có vẻ như vô vọng, và điều đó thực sự có nghĩa là gì?
    Họ đánh giá thấp giá trị của hành động của chính mình.
    Họ đánh giá thấp giá trị của thế giới trong việc tạo ra một tương lai có ý nghĩa.
    Mọi thứ dường như đang trôi đi như một dòng sông chỉ chảy ra sa mạc và khô cạn.
    Và những gì mà những tác nhân này có thể làm, nếu bạn muốn, là tăng cường dòng chảy thông qua các mạch. Sự thẩm thấu của hoạt động qua các mạch có thể cuối cùng giúp cho trầm cảm chính là gia tăng sự thoát khỏi một số sợi tơ của quá trình tiến triển phía trước qua thế giới.
    Đó là một khái niệm.
    Đó là cách tôi nghĩ về nó.
    Có những cách mà chúng ta có thể làm cho nó trở nên nghiêm ngặt.
    Chúng ta thực sự có thể xác định trong não bộ bằng cách ghi lại.
    Chúng ta có thể thấy các tế bào đại diện cho các bước trên một con đường và nhìn vào tương lai.
    Như nhiều bạn đã biết, tôi đã uống AG1 hàng ngày trong hơn 13 năm.
    Tuy nhiên, tôi đã tìm thấy một loại đồ uống vitamin-khoáng chất-probiotic thậm chí còn tốt hơn.
    Đồ uống mới và cải tiến này là AG1 mới, vừa được ra mắt tháng này.
    Công thức thế hệ tiếp theo này từ AG1 là một phiên bản tiên tiến hơn, được hỗ trợ bởi lâm sàng của sản phẩm mà tôi đã uống hàng ngày trong nhiều năm.
    Nó bao gồm các chất dinh dưỡng sinh học mới và probiotic nâng cao.
    Công thức thế hệ tiếp theo dựa trên những nghiên cứu mới đầy hứng thú về tác động của probiotics lên hệ vi sinh vật đường ruột.
    Và bây giờ nó bao gồm một số chủng probiotics cụ thể đã được nghiên cứu lâm sàng cho thấy hỗ trợ cả sức khỏe tiêu hóa và sức khỏe hệ miễn dịch, cũng như cải thiện đều đặn đi tiêu và giảm đầy hơi.
    Với tư cách là một người đã tham gia vào nghiên cứu khoa học hơn ba thập kỷ và trong lĩnh vực sức khỏe và thể chất cũng lâu như vậy, tôi luôn tìm kiếm những công cụ tốt nhất để cải thiện sức khỏe tâm thần, sức khỏe thể chất và hiệu suất.
    Tôi đã phát hiện ra và bắt đầu uống AG1 từ lâu vào năm 2012, trước khi tôi có bất kỳ podcast nào, và tôi đã uống nó mỗi ngày từ đó đến nay.
    Tôi thấy rằng nó cải thiện tất cả các khía cạnh sức khỏe của tôi.
    Tôi cảm thấy tốt hơn rất nhiều khi tôi uống nó, nhưng với mỗi năm trôi qua, và nhân tiện, tôi sắp bước sang tuổi 50 vào tháng 9 này, tôi tiếp tục cảm thấy ngày càng tốt hơn, và tôi quy nó cho nhiều điều là nhờ vào AG1.
    AG1 sử dụng các thành phần chất lượng cao nhất trong đúng sự kết hợp, và họ luôn cải tiến công thức mà không tăng giá.
    Vì vậy, tôi rất vinh dự có họ là nhà tài trợ cho podcast này.
    Nếu bạn muốn thử AG1, bạn có thể truy cập drinkag1.com slash Huberman để nhận ưu đãi đặc biệt.
    Hiện tại, AG1 đang tặng một bộ quà chào mừng AG1 với năm gói du lịch miễn phí và một chai vitamin D3 K2 miễn phí. Một lần nữa, hãy truy cập drinkag1.com slash Huberman để nhận bộ quà chào mừng đặc biệt với năm gói du lịch miễn phí và một chai vitamin D3 K2 miễn phí.
    MDMA, ecstasy, là một hợp chất độc đáo vì nó dẫn đến sự gia tăng lớn về mức độ dopamine và serotonin trong não đồng thời. Và tôi nhận ra rằng các neuromodulator như dopamine và serotonin thường hoạt động phối hợp, chứ không phải đơn lẻ, như cách mà chúng thường được mô tả trong các cuộc thảo luận phổ biến chung. Tuy nhiên, đây là một hợp chất độc đáo, và nó khác với các hợp chất serotonin như LSD và psilocybin. Hiện tại vẫn có những dữ liệu mới xuất hiện cho thấy nó có thể và trong một số trường hợp có thể hữu ích cho việc điều trị chấn thương, PTSD và các tình trạng tương tự.
    Tại sao, tại sao, tại sao, tại sao điều đó lại có tác dụng? Một câu hỏi lớn hơn, có lẽ là câu hỏi quan trọng hơn là liệu các chất psychedelic, MDMA, LSD, tất cả những hợp chất đó có thể có hai thành phần trong suy nghĩ của tôi. Có trải nghiệm bạn có khi bạn đang sử dụng chúng. Và sau đó là tác động mà chúng có sau đó. Mọi người đang tạo ra các biến thể của những hợp chất này mà không dẫn đến ảo giác. Nhưng bạn nghĩ việc có trải nghiệm với một mức độ dopamine cực lớn, một mức độ serotonin cực lớn, các mức độ dopamine và serotonin không điển hình được giải phóng, trải qua trải nghiệm cực kỳ bất thường này quan trọng như thế nào để lại trở lại bình thường?
    Vâng. Tôi nghĩ rằng não học được từ những trải nghiệm đó. Đó là cách tôi nhìn nhận. Ví dụ, những người đã sử dụng MDMA sẽ trải qua giai đoạn cấp tính của việc dùng thuốc và trải nghiệm sự kết nối cực kỳ với những người khác. Và sau đó thuốc hết tác dụng, nhưng não đã học hỏi từ trải nghiệm đó. Và những gì người ta sẽ báo cáo là, vâng, tôi không còn ở trạng thái đó, nhưng tôi đã thấy điều gì là có thể. Bạn biết đấy, tôi thấy rằng, vâng, không cần phải có rào cản, hoặc ít nhất là không cần nhiều rào cản như tôi đã nghĩ. Tôi có thể kết nối với nhiều người hơn theo cách có ích. Và vì vậy, tôi nghĩ rằng đó là việc học mà xảy ra trong trạng thái đó thực sự quan trọng.
    Như bạn đã mô tả, điều đó nghe rất giống với những gì tôi hiểu là đặc điểm nổi bật của phân tích tâm lý hiệu quả, rằng mối quan hệ giữa bệnh nhân và nhà trị liệu hy vọng sẽ phát triển đến mức mà những loại kiểm tra này có thể được thực hiện trong bối cảnh của mối quan hệ đó và sau đó được xuất khẩu sang các mối quan hệ khác. Và điều đó có lẽ, tôi giả định, vẫn là mục tiêu của y học tâm thần thực sự tốt, phải không? Đó là một phần của… Sự gần gũi, thực sự. Nó nên như vậy. Khi chúng ta có thời gian, tôi nghĩ tất cả các bác sĩ tâm thần tốt đều cố gắng đạt được mức độ kết nối và học hỏi đó. Họ cố gắng giúp bệnh nhân tạo ra một mô hình mới ổn định, đã được học, và có thể giúp hướng dẫn hành vi trong tương lai.
    Một trong những điều mà tôi đã rút ra từ việc đọc cuốn sách của bạn, bên cạnh việc học rất nhiều về khoa học và tương lai của y học tâm thần và khoa học về não, là, bạn biết đấy, giữa những trường hợp rất, trong nhiều trường hợp, rất bi thảm và buồn bã, và rất nhiều trọng lượng mà điều đó đặt lên bác sĩ, lên bạn, cũng. Có một điểm chung của sự lạc quan, rằng nơi mà chúng ta đang hướng đến không chỉ có thể mà rất có khả năng và tốt hơn. Và, bạn biết đấy, bạn có phải là một người lạc quan không? Tôi có. Và nhân tiện, đây là một trải nghiệm thực sự thú vị khi viết về những dự đoán, vì tôi có một mục tiêu kép. Tôi muốn nó trở thành cho mọi người, thực sự mọi người trên thế giới muốn đọc nó. Và đồng thời, tôi muốn giữ đúng với khoa học, những gì thực sự được biết đến. Khi tôi nói về khoa học, khi tôi nói về sinh vật học thần kinh của não hoặc y học tâm thần, tôi muốn không có bất kỳ đồng nghiệp khoa học nào của tôi nghĩ, ôi, anh ấy đi quá xa, anh ấy nói quá nhiều. Vì vậy, tôi có hai mục tiêu này, mà tôi luôn giữ trong tâm trí, và nhiều phần trong việc tìm đúng từ mà chúng tôi đã nói đến, nằm trên con đường giữ được độ chính xác cực kỳ trong khoa học, và đồng thời, cho phép mọi người thấy được hy vọng, rằng chúng ta đã đi một chặng đường dài, chúng ta còn nhiều việc phải làm, nhưng quỹ đạo và con đường là đẹp.
    Và đó là mục tiêu, tôi nghĩ, bạn biết đấy, đương nhiên, điều đó nghe có vẻ gần như không thể để thỏa mãn cùng lúc cả hai mục tiêu, nhưng tôi đã giữ điều đó trong tâm trí suốt chặng đường. Và vâng, tôi lạc quan, và tôi hy vọng điều đó đã được thể hiện trong cuốn sách. Nhưng thực sự đã như vậy. Và ít nhất từ đồng nghiệp này, bạn đã đạt được cả hai. Và đó là một cuốn sách tuyệt vời, một cuốn sách xuất sắc, thực sự, và một cuốn sách mà như một nhà khoa học và một người cũng khám phá não, tôi thấy tất cả các dấu hiệu của sự chính xác và cực kỳ thú vị. Và có rất nhiều câu chuyện. Chắc chắn hãy tìm đọc cuốn sách. Có những người khác trong cộng đồng của chúng ta, tất nhiên, cũng sẽ liên lạc với bạn, nhưng thật tuyệt vời khi bạn xoay sở để giải quyết một số lượng công việc khổng lồ này. Có thể điều quan trọng hơn là tất cả đều phục vụ cho điều lớn lao hơn là xoa dịu nỗi đau. Vì vậy, cảm ơn bạn rất nhiều vì thời gian hôm nay, vì cuốn sách, và công việc đã thực hiện cho cuốn sách mà tôi không thể tưởng tượng nổi, cho công việc trong phòng thí nghiệm, và sự phát triển của các kênh ops, và sự rõ ràng, và tất cả các công nghệ liên quan, và cho công việc lâm sàng mà bạn đang làm, và vì đã chia sẻ với chúng tôi.
    Vâng, cảm ơn bạn về tất cả những gì bạn đang làm và sự liên hệ. Tôi thật sự ấn tượng với điều đó. Nó quan trọng. Và nó rất có giá trị. Và cảm ơn bạn đã dành thời gian và cho tất cả những lời tốt đẹp của bạn về cuốn sách. Cảm ơn bạn.
    歡迎來到Huberman Lab Essentials,我們將重溫過去的集數,提供最有效且可行的基於科學的心理健康、身體健康和表現工具。現在,讓我們來聽聽與卡爾·迪瑟羅斯博士的對話。
    謝謝你能來。
    謝謝你邀請我。
    對於那些可能對神經科學等領域不太熟悉的人來說,神經學和精神病學之間的區別是什麼?
    精神病學專注於那些無法看到實際問題的障礙,沒有可測量的東西,也沒有任何血液測試可以做出診斷。沒有任何腦部掃描能告訴我們,這是某個患者的精神分裂症,這是抑鬱症。因此,精神病學顯得格外神秘,我們唯一的工具是語言。
    神經科醫生是出色的醫生。他們能在腦部掃描中看到中風。他們能通過腦電圖(EEG)觀察到癲癇及癲癇前活動,並可以根據這些可測量的指標進行測量和治療。而在精神病學中,我們的工作更為艱難。我們使用語言,對症狀使用評分標準。我們可以透過評分標準測量抑鬱症和自閉症,但是那些仍然是文字。最終,精神病學圍繞的就是這些。這是一種奇特的情境,因為我們擁有宇宙中最複雜、美麗、神秘且設計精良的物體。
    所以,你覺得如果患者非常健談或過度健談,診斷他們會比較容易,還是更安靜、內向的人更容易診斷?或者我想像到反過來的情況也可能成立。
    嗯,因為我們只有語言,你指出了一個關鍵點。如果他們原則上不太說話,那就會更困難。語言的缺乏可以是一個症狀。我們可以在抑鬱症中看到這一點。我們可以在精神分裂症的負面症狀中看到這一點。我們可以在自閉症中看到這一點。有時候,單單這一點就是一個語言減少的症状。但最終,你確實需要一些東西。你需要一些語言來幫助指引你。實際上,我可以告訴你一些挑戰,這些挑戰是指那些因抑鬱而無法說話的患者,這使得區分抑鬱症與其他他們可能不說話的原因變得困難。這就是精神病學的藝術與科學。
    你認為我們會不會有一天能夠針對抑鬱症、精神分裂症或自閉症做血液檢測?這會是好事還是壞事?
    我認為最終會有量化的檢測。目前,已經有努力在研究利用外部EEG來有效觀察腦波的某些腦部節律。但最終,精神疾病大腦中的實際發生是物理性的。這是由於腦中電路、連接和投射不以一種典型的方式運行。我確實認為總有一天我們會擁有這些可測量的指標。這是否可能被濫用或誤用?當然。但我認為這對所有醫學都是如此。
    我想知道,雖然我相信有多種挑戰,但你認為當前精神病學和心理疾病治療面臨的最大挑戰是什麼?
    我認為,目前我們在明確最大挑戰方面取得了一些進展,我覺得對於精神疾病仍然存在強烈的污名,致使患者往往不會尋求幫助。他們感到自己應該能夠獨自應對。這會延緩治療,導致症狀惡化。我們知道,例如,那些未接受治療的焦慮患者。如果你經歷一年的嚴重未治療的焦慮問題,那可能轉化為抑鬱症,然後你可能還會在焦慮的基础上增加另一個問題。因此,為什麼人們不尋求治療呢?他們覺得這是自己應該能夠掌握的事情,這可能是對的。但通常一些幫助是很有益的。
    這引發了一個問題,與我多年前在一場講座上聽到你說的話有關,那時你說,這是一次科學講座。你提到,我們不知道別人是如何感受的。大多數時候,我們甚至不知道我們自己是如何感受的。你能否稍微闡述一下這一點,以及我們在表達情感方面的稀缺呢?
    我說,有很多詞彙。我不知道有多少,但我猜用來描述我所稱的悲傷狀態的詞彙應該超過十幾個。但據我了解,我們沒有任何客觀的方式來進行比較。所以,作為一名精神科醫生,在你的工作中必須使用語言來診斷患者,你如何在這方面進行調整?我們所稱之為感覺或情感的這一領域是什麼?
    這非常有趣。人們之間存在著緊張關係,我們在診所中構建的一些詞彙對醫生來說是有意義的,而人的口語用法可能不一樣。因此,這是我們需要理清的第一層面。當某人說“我感到沮喪”,他們究竟是指什麼?這可能與我們談論的抑鬱有所不同。因此,精神病學的一部分就是超越那個詞,去了解他們實際上的感受,消除行話,進入他們感受的真實例子。例如,你未來有多少期待?你有多少希望?你對未來的計劃有多少?這樣你就可以開始談論那些不含糊的具體事情。如果有人說,“我甚至無法想明天的事。我不知道我怎麼能熬到明天。”這是一個簡明而精確的陳述,這其實是悲傷的、悲劇的,但這種感覺是有意義的,我們知道那是什麼。這是抑鬱症的無望感症狀。而在我進行精神病學訪談時,我會試著做到這一點。
    我試著突破行話,了解病人生活中和他們心中實際上發生了什麼。但正如你所說,這種情況在我日常生活中的每一天都出現,無論是在實驗室裡觀察動物,不論是魚、老鼠還是大鼠,並研究它們的行為;或是在和朋友或同事交談,或是和病人交談時,我從來無法真正知道對方心中在想什麼。我得到一些反饋,得到一些詞彙,得到一些行為,得到一些動作,但我從來不能確切知道。
    有沒有很好的精神疾病治療方法?也就是說,當前是否有任何藥物、靈藥或溝通方式每次都能可靠地奏效?或者在大多數病人中奏效?如果有的話,你能給出幾個精神醫學成功的例子嗎?
    是的。儘管精神醫學中有許多神秘的挑戰,我們的許多治療實際上可能比其他一些專科的治療效果更好,能真正給病人帶來療效。我們的確幫助病人,順便說一句,藥物和談話治療在許多情況下都證明是極其有效的。例如,對於有驚恐障礙的人,認知行為療法可以僅通過語言幫助人們識別他們開始走向驚恐發作的早期跡象。那時發生了什麼認知?你可以訓練人們去偏離這些思維,這樣可以非常有效地治療驚恐障礙。有許多精神科藥物對它們所治療的病症非常有效。抗精神病藥物有副作用,但效果很顯著。它們能有效緩解聽幻覺和偏執。
    然後,這是精神醫學中令人沮喪但又振奮的方面。有治療方法,例如電休克療法,它對抑鬱症極其有效。我們有一些患者其他療法都無法奏效,也無法忍受藥物。在非常安全、受控的條件下進行,可以確保患者的身體不會移動。病人在一個非常安全的情況下,不會動或看到任何東西。這只是一個在大腦中觸發的內部過程。這是一種對於治療抗藥性抑鬱症極其有效的治療方法。同時,我發現看到重度抑鬱的病人對此有所反應,既振奮又讓我感到沮喪。為什麼我們不能為這些非常嚴重的病例提供更精確的治療?
    不過在這些所有案例中,精神醫學中令人沮喪的地方在於,我們並沒有心臟病專家對心臟的理解程度。你知道,心臟,現在我們知道,這是一個泵,正在抽送血液。所以你可以從這個框架去考慮它在正常運作或不正常運作方面的所有內容。顯然這是一個泵,而在精神醫學中,我們並沒有那種了解電路真正存在的意義的水平。
    我想暫時休息一下,介紹我們的一位贊助商,David。David製造的蛋白質棒與其他任何產品都不同。它含有28克蛋白質,只有150卡路里,且零糖。沒錯,28克蛋白質,75%的卡路里來自蛋白質,這比下一個最接近的蛋白質棒高出50%。David蛋白質棒的味道也非常好,質地也令人驚艷。我最喜歡的口味是巧克力餅乾麵糰。但我也喜歡新的巧克力花生醬口味和巧克力布朗尼口味。基本上,我很喜歡所有的口味,都非常美味。事實上,最難的挑戰是知道在什麼日子該吃哪一些,還有一天吃多少次。我限制自己每天吃兩根,但我絕對喜愛它們。通過David,我能在零食的卡路里中攝取28克蛋白質,這讓我很容易達到每天每磅體重攝取一克蛋白質的目標,還能在不攝取過多卡路里的情況下做到這一點。我通常在每個下午吃一根David蛋白質棒作為零食。每當我外出或旅行時,我總是隨身攜帶一根。它們十分美味,且考慮到它們有28克蛋白質,150卡路里就能讓人感到非常滿足。
    如果你想試試David,你可以訪問davidprotein.com/Huberman。再說一遍,網址是davidprotein.com/Huberman。
    為了治癒自閉症、帕金森病和精神分裂症,所需的要素是什麼?我想這裡可能有幾個元素和範疇。了解自然生物學,了解活動模式,如何修改這些模式。也許你可以告訴我們你的想法。完美治療的「便當盒」是什麼?我認為我們需要的第一步是理解。大腦中與心臟的泵有類似功能的要素是什麼?當我們考慮抑鬱症的症狀時,我們可能會想,這涉及到動機和多巴胺神經元。這讓我們作為神經科學家的注意力轉向。那麼你就會想,好的,讓我們思考處理合併複雜數據流的腦部結構,這些數據流在比特率上都極高,需要融合成一個統一的概念。這開始引導我們,或許我們可以,並且我們知道其他動物以它們獨特的方式是社交的,我們可以研究那些動物。因此,我就是這樣來思考這個問題的。未來是有希望的,從症狀的角度像工程師一樣思考,並試圖確定可能導致這種典型行為的電路。這將幫助我們了解它是如何變得不典型的。我們需要了解這些電路。
    我們需要了解大腦各個區域和身體不同部位中的細胞,以及它們之間的連接方式,以及在所謂的健康互動下的活動模式。如果我們了解這一點,那麼似乎下一步,當然可以並行進行,對嗎?這項工作可以與那些對這些電路內各種元素進行微調的工作一起進行。就像鋼琴的微妙調音,或者如果鋼琴缺少某些琴鍵,甚至可能需要更換整組琴鍵,可以這麼說。
    在2015年,《紐約客》雜誌發表了一篇我認為非常精彩的文章,描述了您的工作以及您在實驗室、診所和與患者互動的當前狀態。據我記得,這篇文章提到了一位嚴重抑鬱的女性,您在文中報告了與這位患者進行的一些討論,然後在實時提高所謂的迷走神經的激活率。這條第十腦神經從顱骨延伸出去,支配著許多內臟和身體功能。那麼,通道視紫紅質或相關類型的藻類工程在操控迷走神經方面的潛力是什麼?因為我相信在那個例子中,並不是通道視紫紅質的刺激,而是電刺激,對吧?此外,操控例如大腦的一個非常小的局部區域呢?
    讓我重新框架一下,根據我們幾分鐘前討論的內容。我的理解是,如果某人有嚴重抑鬱,並且他們服用了市場上各種可用的藥物,例如SSRIs(選擇性血清素再攝取抑制劑)、增加多巴胺、增加其他什麼,則有時他們會感到緩解,但通常會有嚴重的副作用。有時他們卻沒有感到緩解。但據我理解,通道視紫紅質及其相關技術原則上將使您能夠打開或關閉導致抑鬱症狀的特定大腦區域。或者您也許可以提高幸福回路或積極期待回路的活性。
    在將這項技術應用於神經系統時,我們現在的進展如何?讓我們先從身體開始,然後再談到顱骨。是的。從身體開始是一個很好的例子,因為它凸顯了機會以及我們仍有多遠的路要走。讓我們以迷走神經刺激為例。迷走神經是第十腦神經,它來自大腦,向下延伸,支配著心臟和消化道。我所謂的支配是指它向這些腹部和胸部的器官發送小連接,以幫助指導它們的運作。它還會收集回饋信息,這些信息來自所有的器官,透過這條迷走神經,即第十腦神經回到大腦。因此,這在某種程度上就是通往大腦的快速公路,這是一個想法。而可能的想法是我們可以在迷走神經本身上放置一個小的電氣裝置。一種進入大腦而不需在大腦內部放置物理物體的方式。那為什麼選擇迷走神經?因為它就在那裡,且可觸及。這就是理由。這就是理由?這就是理由,沒錯。真的嗎?是的。你不是在開玩笑。 我不是在開玩笑。因此刺激迷走神經以治療抑鬱就是因為它可達。它最初其實是一種癲癇治療,並且能幫助克服癲癇,但迷走神經停留在大腦上的一個特定位置,稱為孤束核,只有一個突觸的距離就是血清素和多巴胺以及去甲腎上腺素。因此,與大腦中的化學系統存在關聯,使這成為一個合理的選擇。是的,這並不是不理性,但我告訴你,即使這樣的關聯不存在,這一切也會被嘗試。你們還是會這麼做。因為它是可接觸的。我明白了。當它有效時,你覺得它是如何起作用的?是觸發釋放更多血清素或多巴胺的神經元激活嗎?可能是這樣,但我會說我們沒有證據來支持這一點。所以我不太清楚。但很明顯的是,它在刺激的劑量上是有限制的,因為我們能夠刺激的強度和強度是有限的。為什麼?因為它是個電極,刺激所有鄰近的組織。當你打開迷走神經刺激器時,患者的聲音會變得沙啞且困難。他們可能會有吞嚥困難,甚至在說話時也一定會有問題。甚至有些呼吸困難。因為脖子裡的一切,每一個對電的反應細胞及投射都被這個電極影響了。所以您只能在強度上達到一定的上限,然後就必須停止。因此,針對您最初的問題,是否更精確的刺激方法像光遺傳學可以幫助這個情境?原則上可以,因為如果您能把光的敏感性針對到正確類型的細胞上,假設是從A點到B點的某個X細胞,您知道它能緩解特定的症狀,那麼您就可以成功。您可以讓它成為唯一對光敏感的細胞。您不會影響其他細胞,如喉嚨和咽部那些的投射。所以這是希望。這是機會。問題是,我們目前尚未擁有那樣的具體知識。我們還不知道,好的,從A點開始到B點的細胞是緩解這一特定症狀的。我們想要修正這把琴鍵。我想像著一個小小的藍色光源,大小比一簇細胞稍大,或者約為一簇細胞的大小。我們說的是一個小小的印章,每邊大約半毫米。我能想像在我的皮膚下放置這樣的裝置。然後我會,怎麼說,我會按下手機上的一個應用程序,然後我會說,我會說,Diceroth醫生,我今天感覺不太好。
    我可以增加刺激嗎?
    然後你說,去吧。
    然後我提高了強度。
    是這樣進行的嗎?
    我的意思是,這實際上就是我們在這個案例中對迷走神經刺激所做的。
    在診所中,我也有一些病人這樣做。
    我進行迷走神經刺激。
    我和他們交談。
    我說明我如何逐步了解症狀。
    我使用精神科面談來引導他們的內心狀態。
    然後我有一個射頻控制器,可以即時調整。
    就在那個時刻,實時進行。
    他們基本上是握著遙控器,控制自己大腦的運行,雖然這是遠程控制。
    經過幾個步驟。
    是的。
    我可以調高頻率。
    我可以調高強度。
    全部都通過射頻和控制進行。
    然後重新編程或重新劑量。
    然後病人可以在這個改變的劑量下離開。
    對於大多數病人,我不期望立即的情緒改變。
    我所做的是逐步提高劑量,直到下一個更高的層次,同時詢問病人的副作用。
    你還能好好呼吸嗎?
    你還能好好吞嚥嗎?
    我也能聽到他們的聲音。
    我可以感受到。
    你在看他們的臉。
    我也是。
    所以我可以感受到,我是否仍然在安全的副作用範圍內?
    然後我在某個看來安全的點停止。
    然後病人回家,過一個月再回來。
    我會拿到他們在那個月裡的情況報告。
    這真的很令人興奮。
    你對腦機介面的想法是什麼?
    這已經持續了一段時間。
    設備,小探針將刺激神經元集合中的不同活躍模式。
    首先,這是一次驚人的科學發現方法。
    正如你提到的,我們和斯坦福的其他人正在使用電極,收集來自數萬個神經元的信息。
    甚至與 Neuralink 工作不同,正如你指出的,許多人在人體及非人靈長類動物中也在這樣做。
    這是非常強大的。
    這是重要的。
    這將讓我們了解精神疾病和神經疾病中大腦發生了什麼。
    它會給我們提供治療的想法。
    我認為這在長期內會成為精神病學的一部分。
    已經通過深腦刺激方法,我們可以幫助有精神疾病的人。
    這只是放置一個單獨的電極,甚至沒有複雜的閉環系統,你在其中進行刺激並獲取信息。
    甚至僅僅在大腦中放置一個刺激電極,例如,可以非常有效地幫助強迫症病人。
    我想我先稍作休息,感謝我們的贊助商 8Sleep。
    8Sleep 生產具有降溫、加熱和睡眠追蹤功能的智能床墊套。
    確保良好睡眠的最佳方法之一是確保你的睡眠環境溫度正確。
    因為要入睡和保持深度睡眠,你的體溫實際上需要降低約 1 到 3 度。
    而要在醒來時感到焕然一新和充滿活力,你的體溫實際上需要提高約 1 到 3 度。
    8Sleep 自動根據你的獨特需求調整整晚床鋪的溫度。
    我已經在 8Sleep 的床墊套上睡了超過 4 年,它完全改變並改善了我的睡眠質量。
    8Sleep 剛剛推出了他們的最新款 Pod5,而 Pod5 具有幾個新的重要功能。
    這些新功能之一稱為自動駕駛。
    自動駕駛是一個 AI 引擎,學習你的睡眠模式,以在不同的睡眠階段調整你的睡眠環境的溫度。
    如果你在打鼾,它還會抬高你的頭部,並進行其他調整以優化你的睡眠。
    Pod5 的底座還有一個集成的揚聲器,可以與 8Sleep 應用程序同步,播放音頻以支持放鬆和恢復。
    該音頻庫包括幾個 NSDR(非睡眠深度休息)腳本,我與 8Sleep 合作錄製。
    如果你不熟悉,NSDR 主要是聆聽音頻腳本,這腳本會引導你進行深度的身體放鬆以及一些非常簡單的呼吸練習。
    這種結合在同行評審的研究中證明可以恢復你的心理和身體活力。
    這很好,因為雖然我們都希望及時上床睡覺,並在完美的夜晚之後醒來,
    但通常我們會有點晚睡或更晚。
    有時我們早上必須早起,急匆匆地開始一天,因為我們有自己的義務。
    NSDR 可以幫助抵消輕微睡眠剝奪的一些負面影響。
    並且 NSDR 能幫助你更容易重新入睡,如果你在半夜醒來。
    這是一個極其強大的工具,任何人都能從第一次和每次中受益。
    如果你想試試 8Sleep,請訪問 8sleep.com / Huberman,獲取新 Pod5 的最高 $350 折扣。
    8Sleep 向許多國家發貨,包括墨西哥和阿聯酋。
    再次重申,請訪問 8sleep.com / Huberman,享受高達 $350 的優惠。
    我經常被問到的一個問題是有關 ADHD 和各種類型注意力缺陷的。
    我有個直覺,我經常被問的原因之一是人們感到非常分心,並且在引導自己的注意力和行為方面面臨挑戰。
    當然,這背後有很多原因。
    但什麼是 ADHD,什麼樣子又是怎樣的?
    針對它可以做什麼?
    以及你所開發的這些下游技術或渠道選項有什麼角色,它們對患有 ADHD 或有家人患有 ADHD 的人提供了什麼幫助?
    這是精神病學中一個相當有趣的分支。
    毫無疑問,人們從治療中得到了幫助。
    關於有多少人有這些症狀可以或應該接受治療的問題正在進行著活躍的辯論。
    這通常是指阿達拉(Adderall)或某種興奮劑。例如,那些興奮劑。沒錯。因此,注意力不足過動症(ADHD),顧名思義,它的症狀可以是過動狀態或注意力不集中狀態。而這兩種狀態可以完全獨立於彼此。你可能會有一個病人,其實根本沒有過動,但無法專注於周圍發生的事情。因此,他的身體可以靜止,但他的思緒卻在四處遊蕩。沒錯。或者他們可能身體非常過動。對,這兩種情況都有可能。可能很少有人身體過動但思緒卻靜止。我發現我必須思考複雜的抽象思想。我發現我必須非常靜止。所以我的身體幾乎必須完全不動,才能讓我深入而抽象地思考。其他人則不同。有些人當他們在奔跑時會激發出最佳的想法。我完全無法想像那樣。我的大腦根本不會那樣運作。我必須完全靜止。這有點有趣。你怎麼做到的?我坐的姿勢大致如此。我試著每天都有時間,讓自己字面上坐在這個姿勢,卻不受干擾地思考。因此,在某種程度上,這幾乎是冥想,儘管這並不是真正的冥想。但我是在不活動的情況下進行思考。你試著在那段時間裡組織你的思想。有趣的是。但正如你所說,每個人都很不同。所以對於ADHD,關鍵在於我們想確保這種情況在生活的不同領域中都是存在的,包括學校和家庭,以顯示這真的是一種普遍的模式,而不是針對老師或家庭情境的特別情況。然後你就可以幫助病人。ADHD是一種人們在嘗試基於定量腦電圖(EEG)的診斷的障礙,這很有趣。因此,在觀察特定的外部可檢測的腦波韻律的過程中,已有一些進展朝著形成診斷的方向。這是用帽子上裝配一些不會穿透顱骨的電極。沒錯。這可以在一至兩小時的會議中完成。沒錯。必須在診所進行,對嗎?是的。在診所,正確。你必須擁有合適的錄音設備等等。但原則上,隨著信心的提升,對於哪些測量可以想像進一步發展到家庭檢測的想法,但我們還沒有做到那一步。真令人驚訝。我想我之所以經常被問到這個問題,是因為很多人都在好奇自己是否有ADHD。你認為這些日子生活方式的因素會導致一種亞臨床或類臨床的ADHD嗎?這意味著如果我看看人們的手機使用情況,包括我自己的,我不認為這像是上癮。對我來說,這更像是強迫症(OCD)。我想坦白地說,當我年輕的時候,當我還是個孩子的時候,我有一種發出啞音的抽動行為。我曾經試著隱藏這一點。實際上,我曾經躲在衣櫃裡,因為我爸爸會讓我停下來,而我必須這樣做才能感到心靈上的放鬆。其實現在,如果我感到非常疲倦,或者一直在長時間工作,這種情況也會回來。我並沒有接受治療。但我必須承認,我有這樣的經歷,我一直喜歡涉及很多衝擊的運動。幸運的是,沒有足球,因為我上了一個足球隊糟糕的高中。也許這樣會避免更多的衝擊。但是像滑板、拳擊這樣的事情會帶來放鬆。我在頭部撞擊後會感到清晰,雖然我會避免這種情況。但我曾經說過,這是我感到真正清晰的唯一時刻。然後最終這種情況消失了。到大約16、17歲時,它就不見了。所以我對那些感覺到自己體內有東西使自己無法專注於想要專注的事物的人充滿同情。而現在,隨著手機以及所有這些電子郵件等等,我在聽到人們說「我想我可能有ADHD或ADD」時會感到一絲同情。你認為我們的行為以及與感官世界(手機和電子郵件實際上就是這樣)互動,會導致ADD或重新激活它嗎?是的,這是一個很好的問題。我經常思考這個問題。而你提到你自己那些像抽動的行為,這很常見,擁有抽動的人通常會有某種情況的累積,只有透過執行抽動行為才能得到解除,這可以是運動動作或聲音,甚至是一種思維。我認為現在人們的確有這種現象,如果他們一段時間沒有查看手機,他們會有這種累積,累積直到他們可以檢查它並得到解除。而且這有些相似之處,你知道,檢查手機確實帶來一些獎勵。但在所有精神科領域中,關鍵問題是,我們不會診斷某些東西,除非它干擾了我們所謂的社交或職業功能。比如說,你可以有任何數量的症狀,但幾乎所有的精神科診斷都要求必須干擾到某人的社交或職業功能。如今,檢查手機對於社交與職業功能來說是相當適應的。這幾乎幫助了你的社交和職業功能。因此,我們不能將其視為精神科診斷,至少在當今的世界中是這樣。我想聽聽你對迷幻藥的看法,將它們用於病人身上,看到巨大的正面效果,但也有許多誘發精神疾病的例子。換句話說,許多人因過度使用迷幻藥而失去理智。我可能會讓一些人感到不悅。但我確實想討論這些化合物的現狀,我意識到這是一個巨大的化合物類別,但根據我了解,LSD和迷幻蘑菇(psilocybin)會激活特定的血清素受體機制,這可能會導致更廣泛的腦激活,這是平常不會看到的。
    但當你查看臨床和實驗文獻時,你對這些工具在治療抑鬱症上有效性的總體印象是什麼呢?
    你強調了機會和風險,這是非常正確的。
    當然,我們希望能幫助患者,並探究任何可能有幫助的事物,但我們希望以安全和嚴謹的方式來進行。
    我認為我們應該探索這些途徑。
    這些藥物可以以相對精確的方式改變現實和現實的體驗。
    它們確實存在問題。
    它們可能會上癮。
    它們可能會造成不理想的持久變化。
    話雖如此,即使這些藥物現在已經存在,如你所知,仍有人衝動想要在非常小的劑量下使用它們,並將其作為各種治療的輔助療法。
    如果能謹慎和嚴謹地使用,我也是支持這樣做的。
    當然,這樣做是有風險的,但許多其他類型的治療也有風險,我不確定這些藥物的風險是否遠遠超過我們在其他醫學領域通常能夠容忍的風險。
    為什麼它們會有效呢?
    假設它們的主要效果確實是使大腦不同區域之間的連接更加緊密,至少在當下是如此。
    所以迷幻藥似乎是在夢境狀態下所走的軌跡不遠的地方,在那裡空間和時間基本上並不那麼僵硬。
    並且有這種感官共鳴的元素,感覺顏色和聽到光等。
    你無論如何都會聽到這些報告。
    為什麼擁有這種夢幻般的體驗會以某種方式長期緩解抑鬱症呢?
    我們是否有任何想法為什麼會這樣?
    我們有一些想法,但沒有深入理解。
    我對迷幻藥的一種看法是,它們增強了我們的大腦接受不太可能的世界建構方式的意願。
    可以說,是對發生事情的可能假設。
    我認為大腦,特別是我們的皮層,是一個假設生成和測試的機器。
    它對一切事物提出模型。
    它有大量數據進來,並建立模型,更新和改變這些模型,對正在發生的事情提出理論和假設。
    而這些當中有許多從未進入我們的意識。
    這是我在書中的投射部分討論的內容,許多這些假設在到達我們意識之前就被過濾掉了。
    這是好的。
    我們會想,如果我們不斷需要評估所有這些有關形狀、物體或過程的假設,我們會多麼分心。
    所以,很多這些都在到達意識之前就已經處理好了。
    迷幻藥似乎能改變我們察覺這些不完整假設或錯誤假設的門檻,這些概念可能是噪音但實際上是錯誤的,因此從未被允許進入我們的意識。
    你知道,這非常有趣,而在精神疾病中則會出錯。
    我認為在精神分裂症中,人們有時的偏執妄想就是那些逃入意識並被接受為現實的糟糕模型的例子,而它們根本不應該被放出來。
    那麼,這樣的東西在正確的方式下,如何幫助像抑鬱症這樣的問題呢?
    抑鬱症患者常常陷入僵局。
    他們無法有效地看向未來的可能性。
    一切似乎都毫無希望,這究竟意味著什麼?
    他們低估了自己行動的價值。
    他們低估了世界對於產生有意義未來的價值。
    一切似乎就像河流一般流向沙漠並枯竭。
    而這些藥物可能所作的事情是增加電路中的流動,通過電路的活動滲透,最終使抑鬱症中某些向前推進過程的觸絲得以釋放。
    這是一個概念。
    這是我對此的看法。
    我們有方法可以使這變得嚴謹。
    我們確實可以通過記錄來識別大腦中的特徵。
    我們可以看到細胞代表著沿著路徑的步驟並展望未來。
    如你們許多人所知,我每日服用AG1已超過13年。
    但是,我現在發現了一種更好的維他命礦物質益生菌飲品。
    這種新改良的飲品是本月剛推出的全新AG1。
    這種AG1的下一代配方是一個更高級、經臨床驗證的版本,這是我多年來每日服用的產品。
    它包括新的生物利用率營養素和增強的益生菌。
    這一代新配方是基於益生菌對腸道微生物組影響的令人興奮的新研究。
    它現在包括幾種特定的臨床研究益生菌株,這些益生菌株已被證明能支持消化健康和免疫系統健康,並改善腸道規律性和減少脹氣。
    作為一名從事研究科學超過三十年以及在健康和健身領域同樣長時間的人,我不斷尋找最佳工具來改善我的心理健康、身體健康和表現。
    我早在2012年就發現並開始服用AG1,那時我還沒有播客,自那以後每天都在服用。
    我發現它大大改善了我健康的各個方面。
    我服用後感覺好多了,但隨著時間的推移,順便說一下,我這個九月滿50歲,我繼續感覺越來越好,我將這很多歸功於AG1。
    AG1使用最高質量的成分並以正確的組合,而他們不斷改進他們的配方卻不提高成本。
    所以我榮幸地讓他們成為這個播客的贊助商。
    如果你想試試AG1,可以訪問drinkag1.com slash Huberman來獲取特別優惠。
    現在,AG1 正在贈送一個 AG1 歡迎套件,包括五個免費旅行包和一瓶免費的維他命 D3 K2。再次提醒,請訪問 drinkag1.com/huberman 以獲取這個特別的歡迎套件,內含五個免費旅行包和一瓶免費的維他命 D3 K2。
    MDMA,也就是說的興奮劑,是一種獨特的化合物,因為它同時導致大腦中的多巴胺和血清素水平大幅提高。我意識到,像多巴胺和血清素這樣的神經調節劑通常是協同工作,而不是單獨運作,這與一般流行討論中所描述的情況不同。然而,它是一種獨特的化合物,與像 LSD 和色胺等血清素化合物不同。目前仍有數據出現,可能在某些情況下它對於創傷、創傷後壓力症候群 (PTSD) 和類似的情況有助於治療。為什麼,為什麼,為什麼,為什麼這樣能奏效?
    更重要的問題是,迷幻藥,包括 MDMA、LSD 這些化合物,在我心目中有兩個組成部分。一是你在使用時的經驗,二是它們在使用後的影響。人們正在創造這些化合物的非幻覺變體。但你覺得擁有 MDMA 的那種巨量多巴胺、巨量血清素、非典型的多巴胺和血清素釋放的體驗,在恢復正常的過程中有多重要?我認為大腦是從這些經驗中學習的。
    例如,曾經服用 MDMA 的人會感受到你所提到的那種高度連結感,當藥效消退后,大腦仍然會從那個經驗中學習。因此,人們會報告說,他們雖然不再處於那種狀態,但他們見識到了可能的情況。他們看到,不必有那麼多障礙,或者至少不是像他們曾經想像的那樣多。他們可以用更有幫助的方式與更多的人建立連結。所以,我認為在那種狀態下發生的學習才是實際重要的。你所描述的聽起來非常像我理解的出色精神分析的特徵,即患者與治療師之間的關係希望能夠發展到可以在該關係的背景中進行這些測試的地步,並轉移到其他關係中。我猜這仍然是優秀精神醫學的目標之一?
    這是一種……親密,實際上。它應該是這樣的。我認為所有優秀的精神科醫生都會試圖達到這種程度的聯繫和學習。努力幫助患者創建一個穩定的、新的模型,這是經過學習的,能幫助指導未來的行為。
    從讀你的書中,我除了學到了許多科學知識和精神醫學及大腦科學的未來外,還發現了在這些非常悲劇的案例和悲傷之中,這給臨床工作者帶來的重擔,也包含一條中心的樂觀主旋律,即我們所朝的方向不僅是可能的,而且是非常可行的,並且會更好。你樂觀嗎?
    我樂觀。順便提一句,這次寫預測的經歷非常有趣,因為我有一個雙重目標。我希望它能夠面向全世界所有想要閱讀的人。同時,我也希望能絕對嚴格地遵循科學,遵循現實中已知的事實。當我談論科學,談論大腦的神經生物學或精神醫學時,我不希望我的科學同事們覺得,哦,他這麼說是過於激進,說得太多。所以我這兩個目標貫穿始終。我持續努力尋找準確的字詞,並在保持科學的嚴謹性時,也讓人們看到希望,看到事情的狀況,希望每大家都能看到,我們已經走了很長一段路,還有很長的路要走,但這條軌跡和路徑都是美好的。因此,我認為這是我的目標,當然,同時滿足這兩個目標幾乎是不可能的,但我始終將它們銘記於心。
    是的,我是樂觀的,我希望這在書中有所體現。但是確實如此。至少從這位同事的角度來看,你確實達到了這兩個目標。這是一本精彩的、真正非凡的書,作為一名科學家和腦部探索者,它完全符合嚴謹性,並且非常有趣。另外還有許多故事,真的要去看看這本書。我們社區中還有其他人,當然將為你伸出援手,但能夠平衡這麼多的事情真的很了不起。
    也許更重要的是,這一切都是為了減輕痛苦這個更大的事物而服務。所以非常感謝你今天的時間、這本書以及為這本書所付出的努力,我無法想象,還有實驗室工作、通道操作的開發、清晰度以及所有相關技術的工作,還有你所做的臨床工作,以及你分享給我們的內容。
    好吧,謝謝你所做的一切和你所傳達的。我對此非常印象深刻。這是重要的,價值極高的。感謝你抽出時間,還有對於書籍的所有讚美。謝謝。

    In this episode of Huberman Lab Essentials, my guest is Dr. Karl Deisseroth, M.D., Ph.D., a clinical psychiatrist and professor of bioengineering and of psychiatry and behavioral sciences at Stanford University.

    We discuss his experiences as a clinician treating complex psychiatric conditions and his lab’s pioneering work in developing transformative therapies for mental illness. He explains the complexities of mental illness and how emerging technologies—such as optogenetics and brain-machine interfaces—could revolutionize care. We also explore promising new therapies, including psychedelics and MDMA, for conditions like depression and PTSD.

    Read the episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    David: https://davidprotein.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    Timestamps

    00:00:00 Karl Deisseroth; Neurology vs Psychiatry

    00:01:36 Speech; Blood Test?; Seeking Help

    00:04:20 Feelings, Jargon; Psychiatric Treatment

    00:09:40 Sponsor: David

    00:10:55 Future Treatment; Vagus Nerve Stimulation, Depression, Optogenetics

    00:19:40 Brain-Machine Interfaces

    00:20:53 Sponsor: Eight Sleep

    00:23:00 ADHD Symptoms, Lifestyle, Technology

    00:29:34 Psychedelics, Depression Treatment, Risks

    00:35:43 Sponsor: AG1

    00:37:30 MDMA (Ecstasy), Trauma & Post-Traumatic Stress Disorder (PTSD) Treatment

    00:40:33 Projections: A Story of Human Emotions Book, Optimism

    Disclaimer & Disclosures

  • Physiotherapist: You Need To Know This About Creatine! Melt Belly Fat With One Change! The Hidden Cost Of Getting Shredded! – Jeff Cavaliere

    中文
    Tiếng Việt
    AI transcript
    0:00:08 Taking creatine can increase muscle and strength, but also improve brain health and performance in sleep-deprived, high-stress states.
    0:00:14 But there’s some new research coming out showing its ability to slow, prevent things like…
    0:00:14 Wow.
    0:00:21 Jeff Cavalier is the physical therapist and strength coach trusted by the NFL, MLB, WWE, and even Sylvester Stallone.
    0:00:25 He’s built a global reputation for science-based training that delivers.
    0:00:26 What do people want?
    0:00:32 When we poll our followers, I found that for men, they want their six-pack abs, getting bigger arms, develop their chest.
    0:00:35 And for women, they want to have better legs and well-developed backsides.
    0:00:37 So we’ll get into those exercises.
    0:00:40 But the biggest problem most people have is the struggle to get started.
    0:00:45 And in doing so, become paralyzed by an activity and say, I’m not going to do anything at all.
    0:00:51 I get emotional, but it’s sad when people don’t ever find that drive and motivation.
    0:00:56 Because the detrimental effects that prolonged sitting can have on your body, they call it the new smoking.
    0:00:59 Like, if I take away your health, you’re done.
    0:01:04 So finding the drive to get yourself on track with pursuing optimal health is everything.
    0:01:09 So if I was one of those people struggling to get the full roll day, where would you start with me?
    0:01:10 I would start with…
    0:01:11 And I’m not done yet.
    0:01:12 Lower belly fat.
    0:01:13 How do I get rid of that?
    0:01:15 Calories in, calories out.
    0:01:15 What’s your work?
    0:01:19 You say that there are five key exercises to maximize your longevity and quality of life.
    0:01:20 Can you show me these workouts?
    0:01:21 Sure.
    0:01:23 And then why did you bring the skeleton with you with the bow tie?
    0:01:24 This is Raymond.
    0:01:29 And I use him to show one of the most fascinating areas of training that has yet to be uncovered.
    0:01:36 I find it incredibly fascinating that when we look at the back end of Spotify and Apple and
    0:01:41 our audio channels, the majority of people that watch this podcast haven’t yet hit the
    0:01:43 follow button or the subscribe button, wherever you’re listening to this.
    0:01:45 I would like to make a deal with you.
    0:01:49 If you could do me a huge favor and hit that subscribe button, I will work tirelessly from
    0:01:52 now until forever to make the show better and better and better and better.
    0:01:55 I can’t tell you how much it helps when you hit that subscribe button.
    0:01:59 The show gets bigger, which means we can expand the production, bring in all the guests you
    0:02:01 want to see and continue to doing this thing we love.
    0:02:04 If you could do me that small favor and hit the follow button, wherever you’re listening
    0:02:06 to this, that would mean the world to me.
    0:02:08 That is the only favor I will ever ask you.
    0:02:09 Thank you so much for your time.
    0:02:22 Jeff, you’re very much known as the king and the OG of online fitness, training, advice,
    0:02:23 support.
    0:02:29 In terms of the mission that you’re on in particular and how your perspective differs from other
    0:02:35 people out there in the market, what is it that you think makes your perspective different,
    0:02:39 unique and more important potentially than a lot of the perspectives out there as it relates
    0:02:45 to how to, how to, how to build up our muscles, how to have a strong, healthy body and how
    0:02:46 to prolong our health span.
    0:02:55 Everybody that for the most part that’s out there trying to put information out, they should
    0:02:55 have a level.
    0:02:59 There’s a level of respect I have for everyone doing that because they’re all trying to help
    0:03:01 people get better or improve themselves.
    0:03:09 I think where I was really heavily focused was on a more comprehensive, more multifaceted
    0:03:14 way to do that because my background wasn’t just in, let’s say, strength training or in
    0:03:19 aesthetic appeal of, of training, but also as a physical therapist and having a physical
    0:03:27 therapy background, I understood the importance of not sacrificing the body in the process of trying
    0:03:29 to aesthetically improve the body.
    0:03:35 So I believe that when people understand the why and they do become empowered to sort
    0:03:39 of, you know, make this their own journey, the benefits are so far reaching.
    0:03:44 It’s, it’s not just the gym or the aesthetic appeal that you improve.
    0:03:49 It’s your, it’s so many facets of life that improve because fitness improves.
    0:03:53 Like mental health is directly related to people’s physical health.
    0:03:57 If you feel, if you look better and feel better about yourself, your mental health improves
    0:03:57 too.
    0:04:04 Like every element of life is improved, I think with improved levels of fitness and health.
    0:04:11 So my why has always been to just use my platform to try to get people to understand that even
    0:04:13 the smallest investments, it doesn’t have to be every bit I do.
    0:04:18 And I try to stress that in all my videos, especially when we start to talk about nutrition, like you
    0:04:25 don’t have to eat the way I do to get as lean as I am to still benefit from being lean.
    0:04:29 You could be, you could have body fat levels much higher and still see the immense benefits
    0:04:31 in terms of overall health.
    0:04:36 So you don’t have to do it exactly how I do it, but take the information and apply it to
    0:04:36 yourself.
    0:04:39 That to me is the most rewarding part of it.
    0:04:42 Because if I can show you how to do it, it’s the whole thing, teach a man to fish, right?
    0:04:44 If I could do that, then I think I’ve done something right.
    0:04:48 I say all the time, I could take everything away from you.
    0:04:49 I could take all your money.
    0:04:50 I could take houses.
    0:04:51 I could take everything away.
    0:04:56 I could take even relationships away because we could always find another relationship potentially.
    0:04:59 If I take away your health, you’re done.
    0:05:01 Health is everything.
    0:05:02 And what did you study?
    0:05:04 So a few things.
    0:05:07 Physio neurobiology was my initial degree.
    0:05:12 And I became a physical therapist, which required another three years.
    0:05:15 And you became a certified strength and conditioning specialist as well?
    0:05:21 Most of the jobs that were in professional sports would require some certification in that
    0:05:21 regard.
    0:05:26 So you’d have to have a college degree, but then you’d also have to have a certification.
    0:05:29 And in this case, it was the National Strength and Conditioning Association.
    0:05:34 And over the last 25 years since you got that certification, who have you worked with?
    0:05:35 Who have you helped?
    0:05:36 And how many people?
    0:05:41 The most important thing that came from that certification was that it qualified me to
    0:05:42 work for the Mets.
    0:05:45 What’s the Mets for you when that doesn’t matter?
    0:05:48 So the Mets are the New York Mets professional baseball team.
    0:05:50 So I worked with some of the best baseball players in the world.
    0:05:53 I had a chance to work with some of the greatest football players in the world.
    0:05:55 It’s wrestlers.
    0:05:56 I was a big wrestling fan growing up.
    0:05:59 I have a lot of wrestlers that come through.
    0:06:05 And that’s a cool thing because wrestling, though some people may not like the storyboarding
    0:06:09 of wrestling, athletically, they’re some of the most gifted athletes in the world.
    0:06:15 I mean, the travel schedule, the amount of days that they wrestle every week, the rigors that
    0:06:19 they put their body through, whatever you want to say, the outcome might be determined,
    0:06:22 but the bumps and bruises are not fake.
    0:06:26 And they also have to have that aesthetic appeal too.
    0:06:30 So it’s this combination of athletic and aesthetic that always appealed to me.
    0:06:33 When I look at someone like you and I see these bulging muscles and I see how lean you
    0:06:38 are, it’s very easy to fall into the trap of thinking, well, you were just born with extreme
    0:06:41 motivation and that’s why you are the way that you are.
    0:06:47 Well, I think motivation is extremely overrated, right?
    0:06:51 Because like motivation isn’t what produces the results.
    0:06:55 It might get you to the show and get you to actually show up at the gym.
    0:06:59 initiate the work, but only discipline keeps you there.
    0:07:03 And being disciplined is the number one asset somebody can have.
    0:07:06 Now, discipline comes with finding success.
    0:07:12 So at an early age, if you can, or an early training age, if you can experience some success
    0:07:18 early, you do become motivated, again, self-motivated to continue on down that path.
    0:07:21 So my genetics were never great.
    0:07:27 I didn’t, if my mom was five foot tall, my dad’s five foot nine, five foot eight, 160
    0:07:28 pounds, not a lot of muscle.
    0:07:30 I definitely have surpassed my dad in muscle.
    0:07:34 But like, I didn’t come from this genetically gifted pool of cavaliers.
    0:07:35 There’s no, there’s no way.
    0:07:42 But I did have this desire to do something in terms of training and taking my body as far
    0:07:43 as I could.
    0:07:49 But I really found the discipline through the fact that I liked it.
    0:07:51 And I found that this was feeding me in other ways.
    0:07:54 It was, it was making me feel fulfilled.
    0:07:56 So it was easier for me to stick to it.
    0:08:01 You must deal with so many people that are struggling that come to you and they say, listen, I’ve got
    0:08:02 these big goals.
    0:08:02 I’m overweight.
    0:08:03 I don’t feel good.
    0:08:06 I’ve got diabetes here, cardiovascular problem here, inflammation here.
    0:08:09 And they say to you that they want to change.
    0:08:11 You know, you can see it in their face.
    0:08:15 They’re desperate, but they don’t change for whatever reason.
    0:08:19 We live in an age now where you have access to the internet.
    0:08:21 You have so much access to information.
    0:08:25 Use it in whatever way you can to get started on your journey.
    0:08:26 Because the earlier you start, the better.
    0:08:32 But it’s, it’s, it is quite sad when people don’t ever find that spark in trying to play catch
    0:08:34 up, it’s no lie to it.
    0:08:37 You’re not going to, it’s going to be harder as you get older, starting or initiating a training
    0:08:44 program in your forties and fifties, though way better than not starting one is much more
    0:08:48 difficult than if you had started in your teens and twenties, you know, to develop that habit,
    0:08:49 to maintain that habit.
    0:08:56 It’s very difficult to initiate that the older that you get, but I do think that it’s possible.
    0:09:01 So my best advice to people who have that struggle to get started.
    0:09:06 is to figure out ways that you can eliminate thinking, right?
    0:09:10 Because the longer you think, the more likely you are to not be able to do it.
    0:09:14 You know, the thing that stops most people, there’s that saying, the start is what stops
    0:09:15 most people, right?
    0:09:19 But at the same token, it’s not the obstacle that’s in your way.
    0:09:23 It’s the fact that the path of least resistance is more inviting.
    0:09:27 So you wind up saying, well, I don’t know, you know, I could just sit on the couch and watch
    0:09:27 this.
    0:09:28 I’m not going to go to the gym.
    0:09:32 And believe me, there’s even nights now for me where I’ll be with one of my sons who will
    0:09:37 be in his room, putting on the bed, might fall asleep in there, you know, and wake up
    0:09:38 and it’s late at night.
    0:09:41 I don’t even think I let my dogs out.
    0:09:42 I go right outside.
    0:09:43 I walk.
    0:09:46 Sometimes I’m literally half asleep as I’m walking, but I know if I can get to the gym,
    0:09:52 get in there, turn on the music and kind of put the lights on and do one warm up set, I’ll
    0:09:53 be good.
    0:10:00 And if I even sat down for a second, I might find that path of least resistance to be a
    0:10:02 lot more inviting and that couch to be a lot more comfortable.
    0:10:07 And then once it becomes something that you enjoy, because for the most part, I think you
    0:10:08 probably enjoy it now, right?
    0:10:09 The process.
    0:10:13 It becomes a lot easier to make that automatic step, but there’s still going to be days, you
    0:10:17 know, maybe a long day of shooting, you know, and you’re going to be like, maybe not today.
    0:10:23 But if you stop the negotiation with yourself and you just go and make that first action, that’s
    0:10:24 all it usually takes to get you through the door.
    0:10:27 And you realize that, you know, what you’re, what you were set out to do.
    0:10:30 When you think about all the many millions of people that have watched your videos, I mean,
    0:10:34 it’s actually billions of people that have watched your videos and consumed your content.
    0:10:37 You must hear a lot of different types of spark.
    0:10:44 When I say spark, I mean the moment in someone’s life where they, something happened and it stuck.
    0:10:45 It finally stuck.
    0:10:47 What are the kind of things that you hear?
    0:10:49 Oh man, they’re life-changing like that.
    0:10:52 It is, it’s part of the why that keeps me going.
    0:10:54 You know, hearing some of these stories.
    0:10:58 I had a live event a few years ago, first one that we ever had.
    0:11:00 So I was, I was a rookie.
    0:11:05 I didn’t know how it was going to go, but part of that event was a competition that we ran.
    0:11:10 So anyway, we had, we had a guy who was in his late fifties, first one to do the competition.
    0:11:12 So he, he drew number one.
    0:11:12 Okay.
    0:11:17 So he goes and the first thing we had was a 300 yard shuttle, which is just a 50 yard distance.
    0:11:22 So they had to run to the cone and back as a hundred yards back and forth again and back
    0:11:22 and forth again.
    0:11:24 It was extremely hot that day.
    0:11:26 It was like 95 degrees.
    0:11:30 Cause of course I ran the event in July and it was like, okay, this is not going to work
    0:11:30 out so well.
    0:11:34 So anyway, he goes out, he comes back on the last run.
    0:11:38 He, uh, he starts to windmill his arms.
    0:11:39 He’s, he’s losing his balance forward.
    0:11:41 And I’m like, oh no.
    0:11:45 And he crashes down, wipes out, scrapes up his knee, blood all over the place.
    0:11:46 Okay.
    0:11:48 Next kid comes up.
    0:11:49 He, he’s up now.
    0:11:51 He goes by the second station.
    0:11:52 He’s overheated.
    0:11:53 He tried so hard.
    0:11:57 He has to stand out the rest of the competition because he overheated from, I was ready to,
    0:11:59 to put a stop to the games.
    0:12:02 Cause I said, we just weren’t prepared for this heat in this first time.
    0:12:04 And anyway, we continued.
    0:12:10 So the fourth drill up for the man that I talked about in the beginning was a sled push.
    0:12:17 And we had put 225 pounds on the sled, but that sled was on the pavement out in the parking
    0:12:20 lot from this gym that we, that we hosted it at.
    0:12:25 And the friction of the, of the sled on the ground was not really something that was accounted
    0:12:25 for.
    0:12:27 It made it even more difficult.
    0:12:30 Well, again, he’s got that bloodied up knee.
    0:12:31 He’s, he’s pushing it.
    0:12:33 He gets it to the end, struggling.
    0:12:38 And now he has to pick up at the end, a hundred pound kettlebell and walk it back.
    0:12:40 He goes down there.
    0:12:44 He grabs the kettlebell after a long, you know, multiple attempt to get the sled down
    0:12:44 there.
    0:12:48 And I finally run down there and I said, uh, his name is Craig.
    0:12:50 I said, Craig, dude, you don’t have to do this.
    0:12:50 You’re good.
    0:12:51 You’re good.
    0:12:51 It’s okay.
    0:12:53 And he’s like, no, he says, I’m going to do it.
    0:12:56 And I starts walking and he’s crossing the legs over each other.
    0:12:57 It looks like he’s going to go down again.
    0:12:59 And I put my arm around him.
    0:13:01 I said, man, listen, you don’t have to do this.
    0:13:03 He says, I get goosebumps.
    0:13:06 He goes, Jeff, I have to do this.
    0:13:10 He goes, I was diagnosed with MS, you know, four years ago and I can’t feel my
    0:13:10 feet.
    0:13:12 I got to do this.
    0:13:18 And it’s that kind of drive and, and motivation.
    0:13:20 And you never know.
    0:13:21 Cause you don’t know who the, what they’re dealing with.
    0:13:26 You know, I get emotional, but it’s, it’s like, that’s the kind of stuff that gets me
    0:13:26 going.
    0:13:33 And we had another guy who competed at our event and he was doing a pushup portion of
    0:13:34 the competition.
    0:13:34 It’s the second year.
    0:13:38 And he was doing his pushups.
    0:13:40 He wasn’t going all the way down.
    0:13:44 So got down to like, I don’t know, two, three inches away from his chest.
    0:13:46 So I go over to him.
    0:13:50 I’m like, um, Hey dude, just still a little bit lower chest down.
    0:13:56 He says, I can’t because I have a port in my chest and I have stage four cancer and I can’t
    0:13:57 get all the way down because of the port.
    0:14:00 He wound up dying two months after the competition.
    0:14:06 So when you realize that people do this for reasons that you don’t like, it’s not just to
    0:14:08 go to the gym to get a six pack.
    0:14:12 It’s going there to, for reasons we’ll never know.
    0:14:19 And I think that those, those kinds of, um, moments are more than touching to me, as you can
    0:14:24 tell, but like they’re, they’re, they’re just, they show the power of will.
    0:14:32 And that is something that we’ll never be able to quantify within that as well.
    0:14:37 I was thinking about how that guy who wouldn’t put that a hundred pound kettlebell down for him.
    0:14:45 It, it was actually about a story he wanted to tell to himself.
    0:14:54 It’s something that he wanted to do for reasons that are much more about one’s identity and
    0:14:57 one’s self story, as we call it.
    0:15:01 And, uh, on that particular point, it’s one of the things that I often think about with
    0:15:06 fitness and working out is if I can be the guy that grabs the keys that day when I don’t
    0:15:12 feel like it, then how that permeates through the rest of my life and how I show up in the
    0:15:16 rest of my life when there’s things I don’t want to do and how that then shapes me over
    0:15:21 time into somebody who is able to have the difficult conversation, is able to confront
    0:15:21 the thing.
    0:15:23 I think it’s like really understated.
    0:15:25 I actually was reading this.
    0:15:27 Um, I think Andrew Huberman told me this.
    0:15:31 He said that they’ve neuroscience has found a part of the brain, which is associated with
    0:15:32 doing hard things.
    0:15:32 Yes.
    0:15:33 I saw that.
    0:15:36 And I think he said basically that that part of the brain, and I’ll put this up on the
    0:15:39 screen, grows the more hard things that you do.
    0:15:43 So you basically build the muscle of being able to do hard things.
    0:15:46 And the minute I learned that, I went, oh, this makes a lot of sense because the more I
    0:15:50 was able to make the workout stick and the health and fitness stick, and now my diet is
    0:15:54 like, as we sit here now, is extremely disciplined.
    0:15:58 I’ve like changed as a person in other areas of my life.
    0:16:02 Like I’ve got more organized with like my, my possessions and.
    0:16:04 Well, you realize what you’re capable of too, right?
    0:16:06 Because I think we undersell our capabilities.
    0:16:13 And I think that in reference to those two men that I just talked about, like when you’re
    0:16:18 staring at the face of something that seems to be much more dire than, again, what level
    0:16:24 of fitness you have, you realize that there’s a much deeper well that you can tap into to
    0:16:25 do things that you don’t want to do.
    0:16:34 And I think the people that are lucky enough, like yourself, to have found that, have found
    0:16:41 the keys to the kingdom to be able to, you know, take themselves to another level of awareness
    0:16:46 and self-awareness that does 100%, like you said, play out in other areas of your life.
    0:16:52 You know, when you can do the difficult thing, it’s still not an automatic that you’re gonna
    0:16:56 be able to have that difficult conversation with somebody, you know, but you know that you
    0:17:00 have the capacity to do things that you didn’t really think you could.
    0:17:03 And it gives you that confidence to actually go and carry those out.
    0:17:08 Interesting thing on that, that study that Andrew Huberman was talking about was that
    0:17:13 if you start to like the thing that you actually didn’t like in the beginning, then it no longer
    0:17:16 challenges that area of the brain, that area of the brain starts to shrink again.
    0:17:17 Oh, really?
    0:17:22 So it has to kind of, which is cool, because it means that you need to continue to seek
    0:17:22 challenge.
    0:17:26 I was thinking a lot about this over Christmas and New Year’s, I sat down with one of my best
    0:17:31 friends and said to him, I said, what exercise and what thing do you dislike the most?
    0:17:33 And we basically made a list of them.
    0:17:34 And then we started doing those things.
    0:17:35 That’s cool.
    0:17:39 It was actually running and it was leg day and squatting.
    0:17:39 Yeah.
    0:17:42 It also made me, because when I asked him why he didn’t do those things, the list of reasons
    0:17:50 he gave were things like, my legs aren’t, insert excuse, my brain, insert excuse.
    0:17:54 And we both came to realize together that that was just a bunch of bullshit that we had like
    0:17:56 made our identities and it was now limiting us.
    0:17:59 Are there things like that in your life that you just…
    0:18:00 Oh, gosh.
    0:18:01 You avoid?
    0:18:08 Conditioning, running, I try to address those things and do them knowing that I should do
    0:18:11 more of them, but there’s always more to do.
    0:18:15 One of the things you must have figured out from all the content you’ve produced across
    0:18:18 all these channels is really like the essence of what people want.
    0:18:23 And I, you know, because you’ll see from the views and the engagement and these things,
    0:18:27 you’ll build this sort of mental pattern of, okay, people are really interested in this.
    0:18:32 So if you had to summarize for me the essence of what you think people are looking for, and
    0:18:35 when I say the essence, I mean like the why, why, why, why, why, why, the very bottom of that.
    0:18:36 What are those things?
    0:18:42 Oh, I think, I think insecurity is definitely a factor.
    0:18:47 I think a feeling of wanting to be accepted is part of that.
    0:18:51 I think a feeling of wanting to be more capable, right?
    0:18:55 Because I think a lot of men carry insecurities of how capable they are.
    0:19:00 You know, if the moment arose that they needed to, let’s say, protect their family or do something
    0:19:04 that was physically needed to be done, how capable would you actually be?
    0:19:08 And I think a lot of us feel insecure in our preparedness that way.
    0:19:10 So I think that’s a driver.
    0:19:13 I heard this quote many years ago.
    0:19:17 It says, change happens when the pain of staying the same becomes greater than the pain of making
    0:19:17 a change.
    0:19:22 And I was thinking if you were my trainer and I was one of those stubborn people who
    0:19:26 were struggling to get the ball rolling, where would you start with me?
    0:19:28 Like, what would you do if I was super stubborn?
    0:19:29 I tried for three years.
    0:19:30 I’d never made it stick.
    0:19:35 But, but clearly there was health consequences playing out in my body.
    0:19:37 Where would you start with me to get me going?
    0:19:38 Probably the conversation.
    0:19:41 You know, I would, I would start with always with the conversation.
    0:19:46 I think it is important to see if you can understand the why for somebody, because if
    0:19:50 you, if you ask this question, this is an interesting exercise to do.
    0:19:52 But if you ask the question of like, why do you want to get in shape?
    0:19:56 You might say, I’m too fat right now.
    0:20:02 And I would say to you, well, what would it mean to you to not be as fat as you think you
    0:20:02 are?
    0:20:06 Well, I, it would be better because I’d have a six pack.
    0:20:09 What would be important if I’m having a six pack?
    0:20:12 Well, I would like how I looked in the mirror more.
    0:20:15 Why would it be important for you to like who you’re looking at in the mirror?
    0:20:20 Because I don’t feel like I’m enough right now because I’m letting myself down because
    0:20:22 I know that I’m not doing the things I need to do.
    0:20:26 Why is it important to not let yourself down, right?
    0:20:31 So when you start to ask the question, multiple, keep digging, you find the why very quickly.
    0:20:35 And a lot of times it comes from pain from childhood.
    0:20:38 It comes from pain of, of letting others down.
    0:20:44 It comes from a feeling of inadequacy that you developed either because it was, you know,
    0:20:49 drilled into from your parents or, or others, or because you just never lacked the self-confidence
    0:20:51 to actually feel better about yourself.
    0:20:58 I always say that most people who are lifelong gym goers, they all have some level of pain
    0:21:01 in their life that caused them to seek this out.
    0:21:03 Cause it’s the one thing they can control.
    0:21:06 It’s the one area where it’s like, I can, I don’t have to listen to anybody.
    0:21:09 I have to do what I have to do for myself and I’m in control of my body.
    0:21:13 And I think that a lot of times people, or it’s an escape, you know, where you benefit
    0:21:15 from the endorphins that are released through exercise.
    0:21:19 And it’s your escape for doing something to make yourself feel better.
    0:21:24 But a lot of times people get into fitness as an escape from some of that pain.
    0:21:28 So if, if, if I had, you would come to me in the very beginning, I would have started with
    0:21:31 that conversation and tried to find out why is it that you can’t stick with this?
    0:21:32 You’ve tried and you stopped.
    0:21:39 And I think that people need to understand that and finding the why to get yourself on
    0:21:43 track with pursuing optimal health is everything.
    0:21:44 What about the very top then?
    0:21:48 Like, how does it manifest like the title of the video or the thing?
    0:21:53 I mean, the top is, uh, abs, biceps, chest, and, uh, and, you know, low back pain.
    0:21:57 I mean, I, people actually come to me for one of two things.
    0:22:01 Again, I think it’s having the two, the two hats of physical therapist and, uh, strength
    0:22:02 and conditioning coach.
    0:22:06 I think people come to me to fix something or to improve the look of something.
    0:22:14 So we have lots and lots and lots of views, obviously based around fixing issues, um, low
    0:22:22 back pain, postural issues, knee pain, shoulder pain, and how it disrupts their ability to carry
    0:22:24 on in life or through their fitness pursuits.
    0:22:29 Then there’s the other side of it where people, of course, they want their six pack abs and
    0:22:32 then they want their arms and they want their chest.
    0:22:38 And I, I highlight those because the fact is that is where people are most interested because
    0:22:43 it’s, you know, it’s, it’s the, it’s the beach muscles, but that’s, it’s a fact of life.
    0:22:45 People want to improve those areas.
    0:22:53 What I try to do when I, when I bring people in through that track is to also make them aware
    0:22:54 that it’s okay.
    0:22:54 This is cool.
    0:22:56 You want your abs.
    0:22:56 That’s good.
    0:22:59 You know, but obviously this can require a healthier eating plan.
    0:23:05 So I know I can have a much broader impact on their overall health and life.
    0:23:09 If I can get them to eat much healthier than they are right now.
    0:23:14 So I always feel that you can come in for whatever your top level interest might be.
    0:23:20 But my mission and goal is to make sure that you understand there’s more to it than that.
    0:23:24 I’ve kind of broken everything you’ve said into three sections, which is people want to
    0:23:25 look good.
    0:23:28 They want to perform and whatever that might be.
    0:23:30 And they also want to be able to do it for a long time.
    0:23:31 They want to live long.
    0:23:31 Yeah.
    0:23:38 So if we start with looking good as a top line category, what are the things that you
    0:23:40 think are the subcategories of looking good?
    0:23:43 The amount of fat that someone carries.
    0:23:44 So how lean they are.
    0:23:45 Yeah.
    0:23:51 The aesthetic development of their muscles, what their bodies are shaped like.
    0:23:54 Because, you know, you could lose weight, but as you’ve described before, skinny fat isn’t
    0:23:55 really an attractive look.
    0:24:00 So I think they want to develop their muscles in specific ways.
    0:24:04 What is the difference you see between what men say they want versus what women say they
    0:24:05 want?
    0:24:07 What do men come to you and say that they want to?
    0:24:11 You know, as a trainer of athletes, it’s sacrilegious to me, but they really discuss anything in the
    0:24:12 lower body, right?
    0:24:16 They’re not talking about, I just want really big legs or I want to have, you know, strong,
    0:24:17 developed glutes.
    0:24:19 I mean, it’s just not really high on the list.
    0:24:23 So pretty much everything’s going to focus on, you know, from the waist up in terms of the
    0:24:26 aesthetic desire, bigger neck for men.
    0:24:29 For women, it’s the opposite, right?
    0:24:32 For women, they focus first and foremost below the waist.
    0:24:34 They want to have better legs.
    0:24:35 They want to have stronger legs.
    0:24:37 They want to have well-developed backsides.
    0:24:43 They want to, like, and there’s probably, I mean, a cultural importance upon that.
    0:24:49 You know, people are, you know, men are being judged aesthetically on their upper bodies more
    0:24:50 than women are.
    0:24:52 And women are being judged more aesthetically on their lower bodies.
    0:24:58 So we’re feeding into those desires, especially, you know, one scroll through Instagram and you’re
    0:25:00 just reinforcing everything I just talked about.
    0:25:02 In that category as well of looking good, nutrition?
    0:25:06 Most importantly, the level of body fat that you carry is going to be impacted by nutrition.
    0:25:08 So let’s start with fat and lean.
    0:25:15 If I want to be lean like you and I want to have low body fat, where does one begin?
    0:25:23 What happened with me and what I always advise people to do is start just by looking at globally
    0:25:29 from 30,000 foot view, what do you know you’re doing, like, not well right now?
    0:25:31 Like, are you drinking excessively?
    0:25:36 Do you end every night with, you know, a pint of ice cream?
    0:25:39 Like, you know that you’re doing some things wrong.
    0:25:43 So you make one pass at the obvious stuff.
    0:25:48 And you just do it for a couple weeks, you know, and you see how you progress.
    0:25:53 And what will normally happen is, it’s usually those are the most offending, the biggest offenders
    0:25:56 when it comes to nutrition, that you will notice some quick weight loss when you stop it.
    0:25:59 What do you think are some of the offenders that we don’t realize are offenders?
    0:26:02 I’ve had so many in my life, even like ketchup.
    0:26:05 And yeah, I thought white rice was great.
    0:26:06 Yeah.
    0:26:09 I mean, white rice is actually, there’s a place for carbohydrates in people’s and people’s
    0:26:10 diets, I believe.
    0:26:15 But you have to have a healthy respect for them because they’re the most likely to be
    0:26:15 overeaten.
    0:26:19 Like the desire to eat five steaks is not there for most of us.
    0:26:24 Like you’re, but you could pound a whole plate full of rice and then some or pasta and then
    0:26:29 some because they’re, they’re, they are much more chemically pleasing to the body.
    0:26:38 So I think people need to be cautious of overconsumption of carbohydrates and they’re not aware of portion
    0:26:43 sizes really impacting them because they’ll say, no, I had, I had rice and, and, and pasta.
    0:26:47 And, and I would say I have rice and pasta too every day, but like, I probably don’t eat as
    0:26:49 much as that person does.
    0:26:53 So portion sizes, when it comes to that is one of the areas people do not have a good awareness
    0:26:56 about the kind of hidden offenders.
    0:27:01 I mean, there’s sugar in a lot of things that is used just to make these things more
    0:27:04 appealing, especially, you know, like yogurts, right?
    0:27:08 People will have, you know, fruit on the bottom of yogurt, but it’s like loaded with sugar.
    0:27:11 Or my first experience was oatmeal.
    0:27:15 I was reading the bodybuilding magazines in my teens that every bodybuilder ate oatmeal in
    0:27:16 the morning.
    0:27:21 So of course I was buying Quaker oats, but I was buying those little packets and they have
    0:27:22 brown sugar in the bottom.
    0:27:24 And it’s like, they were loaded with sugar.
    0:27:28 They were not the equivalent of Quaker oats from a, from a, like a canister.
    0:27:35 And so here I’m thinking I’m doing something right, but I’m not because there was more sugar
    0:27:39 in that than there was in a, in a, a bag or in a bowl of tricks cereal.
    0:27:42 What do you look for in the, on the package?
    0:27:43 I always look for sugar and fat.
    0:27:44 That’s what I look for.
    0:27:53 So dietary fat, there are nine calories per gram of fat versus four calories per gram of
    0:27:54 protein or carbohydrate.
    0:27:57 There are much more calorie dense foods.
    0:28:04 So when you have fats on your plate in any way, shape or form, calorically, the, that dish
    0:28:05 is going to increase pretty quickly.
    0:28:08 So you have to be mindful of them.
    0:28:13 If you, if you want to lose weight and achieve a hypocaloric state to get there, you’re going
    0:28:16 to have to take in fewer calories than you’re, than you’re, than you’re burning.
    0:28:21 That’s why I would look at fat content, but sugar is just really not necessary.
    0:28:25 It’s just one of those things that our bodies do not need.
    0:28:32 Um, tends to be, uh, too inviting to the point where people have a hard time stopping eating
    0:28:33 sugar.
    0:28:38 So I think that’s one of the fastest ways to, um, to get yourself on track is to, is to try
    0:28:40 to minimize the sugar content in a food.
    0:28:45 And then I look for protein because I think that protein has a lot of benefits in terms of
    0:28:52 improving that ratio of fat to lean muscle and also for its ability to satiate you.
    0:28:56 So if you’re eating a higher protein food, you’re likely going to find yourself feeling
    0:29:00 satisfied and full faster than if it’s just a carbohydrate based meal.
    0:29:05 So those are the three things that I look at every time I turn a label around protein, sugar
    0:29:06 and fats.
    0:29:07 And what does your diet look like?
    0:29:13 I eat, uh, breakfast in the morning and I have usually, again, I’ll give you typical meals.
    0:29:14 I have, uh, oatmeal.
    0:29:19 I’ve been put like some pumpkin in the oatmeal itself, some canned pumpkin, just for some additional,
    0:29:21 uh, vitamins and minerals.
    0:29:25 Protein shake, um, and some, maybe some egg whites.
    0:29:32 So I get good amounts of protein and for lunch, I’ll have like a grilled chicken wrap.
    0:29:34 Again, I’m trying to prioritize protein at every single meal.
    0:29:38 And I’ll try to have a Greek yogurt that has limited sugar in it.
    0:29:45 Um, then I’ll have a protein shake usually after work, only because I know that when I
    0:29:49 get done with work, usually at six o’clock, I come home, the kids are there, they want
    0:29:54 to play, I wind up just having something to tie me over, realizing that my dinner is going
    0:29:55 to occur later at night after my workout.
    0:29:59 What happens though, is that workout occurs at around 10 30 to 11 o’clock at night.
    0:30:02 So dinner happens at around midnight for me.
    0:30:07 Um, that’s always, again, based around a protein first.
    0:30:12 So usually chicken or steak or fish and then fibrous carbohydrates.
    0:30:16 So it’s going to be something like, uh, I, I, I like edamame.
    0:30:20 It’s, uh, you know, uh, it has good protein, uh, in it.
    0:30:25 And I’m not fearful of the soy protein that’s there, especially in that limited amount, broccoli.
    0:30:30 And then I have my fire, my starchy carbohydrates, which my favorite of all time is, uh, sweet
    0:30:30 potatoes.
    0:30:33 So I’ll have sweet potatoes or, or pasta or both.
    0:30:36 I’m still shocked that you’re eating dinner at midnight and that what, so what time do
    0:30:37 you train?
    0:30:42 So I train around 10 30 or 11 until around quarter to 12 or so.
    0:30:43 Is that suboptimal?
    0:30:48 It’s, it’s only optimal because it’s when I can consistently do it.
    0:30:49 Okay.
    0:30:55 If I could change that, I would probably work out at 5 PM, you know, but I always find that
    0:30:57 there’s still work going on.
    0:30:58 People still need me at that point in the day.
    0:31:00 Why not the morning?
    0:31:02 I have a very difficult time waking up.
    0:31:07 I’m one of those people that act like a zombie for probably, uh, 15 minutes before I’m feeling
    0:31:09 ready to go.
    0:31:10 I’m very much the same.
    0:31:11 I probably eat a bit too late.
    0:31:13 I train a bit too late, et cetera.
    0:31:17 And as I’m listening to you, I’m almost listening to myself.
    0:31:22 And I know the rebuttal is that, well, Steven, if you went to bed earlier and you ate earlier,
    0:31:24 then you’d wake up and you’d be able to train in the morning.
    0:31:26 Well, how do you feel when you wake up?
    0:31:29 Do you feel energetic as soon as you wake up or do you feel?
    0:31:30 No.
    0:31:30 Yeah.
    0:31:33 Um, I’m very similar to you.
    0:31:33 I wake up late.
    0:31:34 Yeah.
    0:31:37 And if I wake up late, then I feel fine.
    0:31:40 But if you try and wake me up at seven o’clock, the chances are that I went to bed maybe at
    0:31:41 midnight or 1 AM.
    0:31:44 So there’s not enough sleep taking place there.
    0:31:47 But having worn this whoop for a while, who are a sponsor, I’m an investor in the company,
    0:31:48 hashtag ADAT, hashtag ASA.
    0:31:54 One of the things I came to learn was that when I eat close to the time I go to sleep,
    0:31:56 my body isn’t actually asleep.
    0:31:59 Because I could see my resting heart rate so high through the night.
    0:32:01 So my body’s actually just working on the food.
    0:32:04 So it’s not restoring my body.
    0:32:09 So one of my goals for this year is to try and not eat after 9 PM.
    0:32:19 I think it’s a good goal in terms of establishing a more regular sleep or time to go to bed.
    0:32:23 Because the number one thing I think people need to understand is that when it comes to sleep,
    0:32:27 the routine of sleep is what’s most important, I believe.
    0:32:39 Even in cases of lower sleep totals, there’s actually 27% of people report sleeping less than
    0:32:42 six hours a night and 20% of people sleep four to five hours.
    0:32:50 I actually fall into the category of sleeping probably five to six hours most nights because
    0:32:53 I get to bed late and I get up around seven o’clock each morning.
    0:32:54 Do you sleep track?
    0:32:55 I don’t sleep track.
    0:32:56 I did for a while.
    0:32:57 I don’t sleep track.
    0:33:03 I actually, I’ve tracked my cortisol levels and my levels of cortisol have actually improved
    0:33:07 even as my sleep time, my total sleep time has diminished.
    0:33:14 Now there is, and I hold onto this as a possibility, but I haven’t tested myself.
    0:33:19 There are two genes that are actually responsible for short sleeper syndrome.
    0:33:26 In other words, where you can get away with less sleep because it optimizes gene expression
    0:33:31 for wakefulness and brainstem activity that allows you to wake up easier.
    0:33:37 And the downside to that is that only one to 3% of the population has that.
    0:33:42 So unless I got really lucky in terms of that, then I might be, you know, playing a game that
    0:33:43 I ultimately can’t win.
    0:33:50 But I think that there is a possibility that some people can operate better on lower sleep
    0:33:50 totals than others.
    0:33:57 On this point of being lean, one of the things people are most obsessed with getting rid of
    0:34:00 is lower belly fat.
    0:34:04 This stubborn belly fat that occurs right there on our little mannequin here.
    0:34:07 You don’t have a pouch.
    0:34:08 That’s what we call it.
    0:34:09 Me and my friends, we call it a pouch.
    0:34:13 We can be, you know, very lean elsewhere, but still have a little bit of a pouch there.
    0:34:18 Some people think doing sit-ups is the way to get rid of that stubborn belly fat.
    0:34:19 What is the answer in your view?
    0:34:22 It’s the level of strictness of nutrition.
    0:34:27 And when I mean the level of strictness, it’s not just in the foods that you choose, but the
    0:34:30 consistency with which you choose them.
    0:34:35 So how long can you sustain this really clean diet?
    0:34:39 And I hate the word clean diet because usually when people say they eat clean, it’s actually
    0:34:42 the first thing, it’s a red flag, but they don’t.
    0:34:49 But I think it comes from having a sustained ability to eat in a very restricted way.
    0:34:55 When men put on body fat, that is the first place to go on and the last place to come off.
    0:35:00 And one of the biggest areas for that, you mentioned that I don’t have one, but I mean, as ridiculous
    0:35:06 as this is going to sound, when I start to see a little bit of fat on my body, it’s right
    0:35:06 there.
    0:35:09 And it’s because that is the absolute first place to go on.
    0:35:13 It’s the shamefulness of how your body does this.
    0:35:17 And what it does to us is that it kind of works in this top-down approach.
    0:35:23 Like you lose fat first from here and then it kind of goes down and the last place is here.
    0:35:24 So it works in this top-down approach.
    0:35:28 Well, by the time you get all the way down there, you’ve lost the fat in your face.
    0:35:29 You’ve lost the fat in your neck.
    0:35:33 So sometimes I look at myself in the mirror, I’m like, man, you’re gone.
    0:35:36 And I hate the way that my face gets sort of caved in.
    0:35:43 But it’s sometimes the price that you pay in terms of maintaining a lean physique, especially
    0:35:46 naturally, because that’s how your body starts to lose fat.
    0:35:48 And especially as you age, you start to lose collagen and skin thickness.
    0:35:50 So it looks even more of a challenge.
    0:35:58 But this top-down approach is sometimes good because it allows you to start to see like
    0:36:00 the upper row abs underneath the chest.
    0:36:03 Or so when you start to get into better shape, you might have noticed this yourself.
    0:36:07 You start to see like, okay, my lower chest isn’t as saggy anymore.
    0:36:09 It’s actually starting to take some shape.
    0:36:13 Well, what’s cool is that’s actually that little spark of motivation that like, I want to keep
    0:36:14 going.
    0:36:15 I can see the top ab.
    0:36:15 Right.
    0:36:16 I can see the top ab.
    0:36:16 There it is.
    0:36:17 I can see.
    0:36:18 I have them.
    0:36:19 You know, I actually have them.
    0:36:20 You know, I got a two-pack, but I have them.
    0:36:23 Well, you continue down that path.
    0:36:25 Sometimes you sharpen up the diet a little bit more.
    0:36:30 Sometimes you take one extra night of, you know, socializing or drinking out of the schedule
    0:36:35 and you start to see it, you know, go even lower and you start to get that second row
    0:36:36 of abs.
    0:36:40 Then it becomes a question of how motivated you are to actually just continue.
    0:36:45 And what level of sacrifice is required or is worth it to you to continue?
    0:36:50 And that’s the caveat that I always say, I mentioned early on, like, is it that important
    0:36:50 to you?
    0:36:57 Because I could tell you that at 10, 11, 12% body fat, you’re going to look amazing and
    0:37:00 you’re going to look better than 98% of all men.
    0:37:07 So whether you had that little tiny, you know, area of fat around your waist, you’re still going
    0:37:11 to have your abs, you’re still going to have defined shoulders and arms and, you know,
    0:37:13 some veins popping out in other places.
    0:37:19 Like, is that, is that good enough so that you experience the health benefits you already
    0:37:21 would, you’d be there.
    0:37:25 Aesthetically, you’re probably really happy with where you are now compared to where you
    0:37:25 came from.
    0:37:31 And you still get to live a life that’s not as filled with sacrifice to get there.
    0:37:36 And that’s the battle people have to, have to, um, wage and ask themselves what is, how
    0:37:37 worth it is it to me?
    0:37:40 Is the game of weight loss basically calories in calories out?
    0:37:43 I just need to have less calories than I burn.
    0:37:44 Yes and no.
    0:37:50 So to lose weight, you’re going to need to be in a calorie deficit.
    0:37:55 Um, but if you took that approach and just ate whatever you wanted to, let’s just say
    0:38:01 eat Twinkies in a deficit, you’re not going to get the same outcome because the type of
    0:38:06 weight lost is going to vary depending upon what you ingest.
    0:38:11 So if you don’t ingest enough protein, you’re just eating Twinkies, you might lose weight,
    0:38:13 but you’re also going to lose muscle in the, in the, in the process.
    0:38:20 So if you want to deter the loss of muscle and, and maximize the retention of muscle, and
    0:38:24 maybe again, even slightly build in that deficit, then you’re going to want to prioritize
    0:38:25 protein.
    0:38:30 So it’s not just the calories in calories out that will get you to lose the weight.
    0:38:33 But when you ultimately, I think people aren’t just talking about weight loss.
    0:38:37 They really want to make sure that they’re maximizing lean muscle at the same time that
    0:38:38 they’re losing weight.
    0:38:42 If they want to look a certain way, function a certain way, it’s, it’s going to matter.
    0:38:45 What are the big misconceptions we have about abs?
    0:38:49 To get rid of the body fat by doing those crunches and stuff like that doesn’t work.
    0:38:52 You know, um, I think that’s probably the biggest misconception.
    0:38:53 I always remember Laszlo.
    0:38:57 Laszlo was a, was a guy who worked on my house as a contractor.
    0:39:01 When we were building it, he would come up to me because he was like the typical male,
    0:39:02 right?
    0:39:03 He was in pretty decent shape.
    0:39:05 He worked every day active.
    0:39:07 He’s like, I got to get in shape, man.
    0:39:10 And I was like, well, you know, how many days a week do you train?
    0:39:11 He said, well, I don’t really train.
    0:39:13 I just, you know, do a couple of pushups and stuff.
    0:39:15 I said, well, you’re gonna have to probably train.
    0:39:16 What do you do for your nutrition?
    0:39:18 I kind of eat what I want.
    0:39:19 And I was like, all right.
    0:39:21 But he wasn’t really overweight, you know, but he’s the typical.
    0:39:25 And he goes, just tell me what I could, I just want to know what I can do for this.
    0:39:26 What’s a good exercise I could do for this?
    0:39:27 For his belly fat.
    0:39:28 For the belly fat.
    0:39:29 It’s just pointing at his stomach.
    0:39:34 And it’s like, there’s still that belief that there’s just an exercise or two that you
    0:39:36 need to do for that.
    0:39:38 That’s not how, that’s not how it is.
    0:39:42 Abs are not going to be gotten through just the exercise.
    0:39:44 It’s always about nutrition.
    0:39:48 It’s always about nutrition determines body fat levels above everything else.
    0:39:54 Now, when you get lean enough, if you’re not doing any type of ab training, you’ll probably
    0:39:58 have less defined abs because you won’t have the development of that muscle.
    0:40:01 There’s nothing different about the abdominals and the biceps or the quads.
    0:40:04 There’s still muscles that can be developed.
    0:40:09 And because of the anatomy of the abs, there’s that line down the middle in the tacks, right?
    0:40:13 That’s just caused by a suturing down of something called linea alba.
    0:40:14 It’s just a tendinous sheath.
    0:40:20 When you develop the muscles themselves through either crunches or resistance training, right?
    0:40:22 Even weighted ab work is helpful in this case.
    0:40:25 The muscles are just growing, just like a bicep would grow.
    0:40:30 And as they grow, you can’t change the suturing down of the tendinous sheath.
    0:40:33 So they’re sort of growing out more prominently from that area.
    0:40:35 So you get more visible abs.
    0:40:41 But that’s the only way to really do that is through training to hypertrophy the abs.
    0:40:46 But you’re not going to get there if you don’t first attack the body fat that’s over them.
    0:40:47 And it’s only going to come from nutrition.
    0:40:53 You know, sometimes you see older bodybuilders, like former bodybuilders, and they kind of look
    0:40:54 a bit bloated.
    0:40:55 What is that?
    0:40:59 And that’s usually the anabolic steroid use that causes that or growth hormone.
    0:41:05 That doesn’t generally come from natural occurrences where your belly gets so bloated like that.
    0:41:11 I mean, sometimes if you have different types of hernias, you can get hernias actually within
    0:41:15 the abdomen, not just in the inguinal, you know, in the groin area.
    0:41:21 That could cause some of that distension in the abs, but not that global bloating that you
    0:41:21 get there.
    0:41:27 That’s really usually a telltale sign of like growth hormone use, something that they’ve abused
    0:41:35 that causes the organs underneath to actually grow and cause distension, pushing out of the
    0:41:35 belly.
    0:41:37 That’s the organs growing.
    0:41:37 Yeah.
    0:41:37 Yeah.
    0:41:41 It’s actually, this is a pretty disturbing visual when you think about it, but it’s not a, it’s
    0:41:43 certainly not a healthy thing to have.
    0:41:50 And, uh, you know, there’s always a lot of repercussions to, um, going down that path.
    0:41:53 You know, they might look short-term the way they want to look.
    0:41:59 And I would argue that even in those cases, you know, the, the, the, the large, super large
    0:42:04 Mr. Olympia look, I don’t even know if that was ever aesthetically appealing to me or even
    0:42:09 a lot of people, but, um, it, it definitely leaves behind a lot of, a lot of damage.
    0:42:13 And people do that at a variety of different ages.
    0:42:17 Now, I think even people that aren’t training to be bodybuilders, I can think of several people
    0:42:23 that I’m aware of who have started taking like TRT and growth hormones pretty much.
    0:42:28 very young and I’m actually seeing a little bit of that same body shape.
    0:42:30 I don’t even know what it is, but yeah.
    0:42:38 I mean, I think it look at TRT is becoming such a prevalent path for people.
    0:42:40 I don’t like that.
    0:42:41 That’s the prevalent path.
    0:42:44 I don’t want to come across as somebody who is anti TRT.
    0:42:49 Because I’ve been, I’ve been reminded of that and that on some of the videos I’ve made about
    0:42:53 it, that look, Jeff, there’s a lot of cases where people have extremely bottomed out testosterone
    0:42:57 levels and there’s nothing medically that can be done other than replace the testosterone
    0:42:58 that’s not being made.
    0:43:00 I completely appreciate that.
    0:43:09 But as you’ve noted, the rise in interest in TRT is coming from a lot of the documentation
    0:43:17 of people talking about their use of it and how it’s physically changing them.
    0:43:21 And they’re doing it at a rate, like it’s, it’s becoming option one.
    0:43:29 Like what about maximizing your natural potential first, you know, before declaring yourself as
    0:43:34 low testosterone, even at levels like of 400 and 500, and then going and using testosterone.
    0:43:37 Like you’re going to be on that for the rest of your life.
    0:43:42 If you pursue that path, you know, once you decide to replace your body’s own natural testosterone
    0:43:45 level with exogenous testosterone, you’re going to have to rely on that for the rest of your
    0:43:50 life. Now, some people can get off of that and then try to restore their body’s ability to produce
    0:43:55 testosterone, but that’s not a given. So be prepared that once you go down that path, that’s
    0:43:57 when you’re going to have to be on for the rest of your life.
    0:43:58 Have you ever taken TRT?
    0:43:59 No, no.
    0:44:00 Would you ever?
    0:44:08 If it’s proven down the road that it’s something that could be beneficial and safe, I want to say,
    0:44:13 I want to, I’m aching to say a hundred percent safe because that’s what I want. Then maybe I would
    0:44:20 if I felt like I was really suffering from, you know, the, the, the loss or the change that my body was
    0:44:24 going through. Cause I don’t want to just let myself get old. I want to try to do what I can,
    0:44:29 but up till now, the journey for me has been completely natural and to do it in a way that
    0:44:35 it feels most rewarding because I haven’t had to do anything. So I feel like I’m most inspired by my
    0:44:37 ability to keep going and I’m, I’m going to be 50 this year.
    0:44:43 What about let’s do living long then? Um, when we think about longevity and what it’s going to
    0:44:52 take for me to be live a long time, but be strong into my later years, where, what areas do I need
    0:44:57 to focus on training and staying strong? And where do I need to invest my energy in time?
    0:45:01 So this is where I think when I say, if you want to look like an athlete, you got to train like an
    0:45:07 athlete. Cause like the hallmark of their training is that it’s multifaceted. So you can’t just have
    0:45:13 one element developed and be a great athlete. Even if you look at someone as one dimensional,
    0:45:16 I’m not doing this, saying this to put them down, but one dimensional as an arm wrestler,
    0:45:23 right? They can have grip strength and forearm strength and rotator cuff strength, you know,
    0:45:30 to be able to actually turn somebody over. But if they have poor nutrition, poor sleep,
    0:45:36 poor recovery, they’re likely going to lose, especially because your neurological output and
    0:45:44 grip is directly correlated to your ability to recover. If you don’t have more than one element
    0:45:51 developed, you’re not going to be your best. So when people are looking, the general population
    0:45:57 is looking to become healthier and feel better, it’s not going to be one thing. First and foremost,
    0:46:06 I believe that getting on a training plan that prioritizes the building of muscle. So hypertrophy
    0:46:12 and strength building is going to be really important because we are going to, again, like I talked about
    0:46:18 before, you’re going to naturally lose strength every passing decade, you know, up to eight to 10% per
    0:46:24 decade as you as you as you pass the age of 50. So you need to make sure that you are doing something to
    0:46:31 stave that off. You can dramatically slow that down by engaging in strength training and engaging in regular
    0:46:40 weight training with the purpose of trying to build muscle. But you have to do that. The brain ages. So having
    0:46:49 challenges to your balance, having challenges to your ability to maintain muscle recruitment, because
    0:46:54 that’s, again, neurologically, your neurons start to fire at a slower pace. You need to train these
    0:47:00 things. Reactivity, reaction skills, again, balance drills. These are all little parts of things that
    0:47:05 people can do. I always remember seeing this old man. He was in a, he had an obstacle course he built. I don’t
    0:47:10 know if you ever saw this, but it was a video. He was like 89 years old and he made this obstacle course and he
    0:47:17 used to add every week or so, he’d add one more obstacle to his course and he built it in his backyard. And it was like a
    0:47:23 balance beam and then a net that he had to climb and all these things. He used to run the obstacle course once a day.
    0:47:32 And he said that he would try to find new ways to challenge his body so that he would keep his brain
    0:47:38 guessing as to what’s next. And again, whether or not he was finding this thing to be something he didn’t
    0:47:43 want to do, maybe it was also feeding into his increases because he was doing the things he hated
    0:47:51 to do. But the idea was he maintained his fitness by being completely multifaceted and by incorporating some
    0:47:56 of these balance and reaction type drills into his approach because it is important.
    0:48:03 The fall risk increases exponentially as you get older. A lot of it has to do with something we’ll
    0:48:10 talk about with the thoracic spine and losing mobility there. But like you need to factor those
    0:48:17 types of things in. Flexibility and mobility feed into that. Like you can’t, I always talk about there’s
    0:48:21 a pyramid, right? If you look at the old nutrition pyramid, there’s a bottom which is supposed to be
    0:48:26 represent the, like all the things you’re supposed to work on. And then it kind of fine tunes and works
    0:48:30 its way up. At the bottom of the pyramid, most would say is strength, right? You got to, you got to
    0:48:34 maintain your strength. And then above that, you got to maintain your, your muscle mass, like the
    0:48:40 amount of lean muscle you carry. And above that, your ability to perform because of those two attributes.
    0:48:45 So to be able to actually do things. And if it was an athlete, it would be like their skill work
    0:48:49 would be at the very, very top. So could you, if you’re a baseball player, you know, how well do you
    0:48:52 swing the bat? You know, how well do you feel the ground ball? Like it’s that top level skill work
    0:48:53 that comes up here.
    0:48:54 It’s cardiovascular in there.
    0:48:58 Cardiovascular is in there as well, as well. Yep. Your, your condition would be right.
    0:49:04 You know, depending upon who you talk to in terms of longevity and performance and the sport you play,
    0:49:11 it’s going to fall right above or below strength. Now I would argue that there’s a few things underneath
    0:49:15 the whole thing. It’s just like a tree. You see the tree above the ground, but you don’t see the roots
    0:49:19 and the, and the pyramid sits on the ground, but what’s underneath the pyramid, the roots,
    0:49:27 your stability, your flexibility, your mobility. Because if I took the strongest person, they could
    0:49:32 squat 600 pounds, but now I’m going to put you on a stability ball and tell you to do the same thing.
    0:49:36 You’re not doing it. I just took away your amazing strength because I took away your stability.
    0:49:42 And if you can’t obtain certain positions of your body because you lack the mobility or you lack the
    0:49:47 flexibility, then I’ve also taken away and I’ve weakened the strength that you have. It’s there.
    0:49:52 Your strength is there, but it can’t be expressed because I took away the stability. So the real root
    0:49:59 of longevity and fitness is really in your ability to maintain mobility, flexibility, and stability.
    0:50:06 Flexibility is the muscle length and the ability to change the length of the muscle. Mobility is the
    0:50:12 joint excursions, the ability to move your joints in their full range of motion. So it’s a muscle or
    0:50:16 joint thing. It’s still the same concept, but they’re working on different elements.
    0:50:20 Do you think people realize that that’s so important and do you think they enjoy it?
    0:50:24 No, I think people hate it. And I think that, I mean, some people like it. If you’re into the
    0:50:30 practice of yoga, Pilates, you will likely gain a quick appreciation for how much better you feel
    0:50:36 when you do those types of exercises that will improve mobility and flexibility. But for the
    0:50:40 average gym goer, no, it’s either going to get relegated to the last thing they do before they
    0:50:48 leave the gym or not at all. And I think that that’s going to have a big impact on how well they feel.
    0:50:55 I think that when they talk about the fountain of youth, stretching and mobility is probably the
    0:51:01 thing that makes people feel the best. I’ve heard that people say that, and I agree to almost a full
    0:51:09 extent, but I think that if you are just limber and loose, but you lack the strength, you are never
    0:51:15 going to be as functionally capable as you can. Actually, I have this band to sort of show that.
    0:51:22 Like if somebody was just completely flexible, right? And you were trying to shoot this band across the
    0:51:27 table, I don’t have a lot of tension to be able to generate to, to get any kind of force to do that.
    0:51:36 On the contrary, if somebody was, um, strong, right, maybe even muscle bound, I don’t have any flexibility
    0:51:42 here to again, really create much of a elastic output here or to get a lot of force generation.
    0:51:50 But if I were to take this band and sort of get that optimal amount of flexibility, but also the
    0:51:56 strength in this case, the muscles, the tension, I could shoot that band a lot further with a lot more
    0:52:02 force and a lot more ease. Our goal should be not just athletes should be striving for this, but our goal
    0:52:09 should be to have the right amount of muscular tension and force capability with the flexibility and
    0:52:15 mobility because that’s only at that point that you actually can express probably the best performance
    0:52:20 possible. How much work have I got to put in to become more flexible and to improve my mobility?
    0:52:29 Not much. It just has to be consistent. So, I mean, I think if you were to devote even five to 10 minutes
    0:52:33 a day of stretching the areas that are tight. And again, this is very individual. Like one thing that I
    0:52:39 always stressed, even when I was in baseball, every player from me got an individual program and it was
    0:52:44 based off of a comprehensive assessment. So, I would go through the assessment of each player and you
    0:52:51 would find that either based on position and the demands of that position, body type, you would find
    0:52:58 certain requirements of a program that needed to be in place to maintain optimal health. You would get
    0:53:03 tight in certain areas. You would have things that would need to be strengthened more than others. People
    0:53:11 have to be willing to A, seek out where these deficits are and B, to actually pursue a program
    0:53:17 that would work on those deficits. And then when you have that, again, the comprehensive list doesn’t
    0:53:22 have to be an hour a day of doing those things. You prioritize that list and you focus on five to 10
    0:53:26 minutes of extra work with it. It’s funny. I make a lot of videos on, hey, do this every morning,
    0:53:30 do that every morning, do this every morning. But it’s only appropriate to the people that have
    0:53:34 the deficits that I highlight in the video. People think they have to combine all of those things into
    0:53:39 a whole separate career in order to be able to pull them off. That’s not necessary. You can,
    0:53:42 you find the ones that have the biggest impact, but I don’t think that having, you know,
    0:53:49 doing stretching requires long duration of these things. It just simply requires consistency of them.
    0:53:53 You, you say that there are five key exercises you need to be able to maximize your longevity
    0:53:58 and quality of life that kind of dovetail into this. The single leg Romanian deadlift,
    0:54:03 the squat and reach, the sumo stance hold, the posterior chain pushup, and hip abductions.
    0:54:10 Can you show me these workouts? Sure. As you can see from the space, I mean,
    0:54:14 you don’t need a whole lot of room to be able to do these exercises. They’re incredibly accessible.
    0:54:18 They’re actually scalable with a low barrier of entry. So no matter what level of ability you bring to
    0:54:23 these exercises, you’re going to be able to do them. All right. So the first exercise up here is
    0:54:28 pretty simple, but it does demand some balance and it also will teach us a very critical
    0:54:33 biomechanical requirement, which is a hip hinge. So it’s called the single leg RDL. What you want to do
    0:54:39 is you want to hinge, pretending that there’s a drawer behind you that’s open. You’re going to close it with
    0:54:45 your butt. Then you reach forward, but at the same time, you kick back the opposite leg and engage the glute on
    0:54:50 that side, lifting it up to create a bit of a counterbalance. So your goal is to see if you
    0:54:57 can get even up to 10 without losing your balance or having that other foot have to contact the ground.
    0:55:04 Next exercise is something that we call a squat and reach. And what we do is we get down to the ground
    0:55:11 like this down to a squatting position and we anchor our elbows into the sides of our knees. Okay. And
    0:55:19 then from here, we post up on one hand, reach up and rotate and follow it with your head as you go up as
    0:55:24 high as you can to the sky. Now, the goal here is to try to hold this position for up to 60 seconds.
    0:55:30 That is what is lost when we get into these chronic positions like this, right? With our
    0:55:35 devices at our computers, we get to this rounded thoracic spine, this upper portion of the spine.
    0:55:41 Doing this will give us the mobility that we’re lacking. So the next thing is something we call a
    0:55:46 sumo squat stance. It’s a squat stance hold. And it’s based off of something called the horse stance,
    0:55:52 which again, we work on getting hip mobility and hip stability, right? And again, we’re going to
    0:55:59 still work on the hip and all three planes. So what we do is we get down feet wide and squat down into
    0:56:05 this position here. Now, the beginner version of this is to simply keep your elbows on your thighs
    0:56:10 for a little bit of support. But what I want to see as tall of a chest as I can get the same way that
    0:56:16 we just did through that rotation to maintain that area of the spine, that thoracic spine and getting
    0:56:21 extended because we know that when that spine is extended, the shoulders will go with it and the
    0:56:27 posture will get away from this position and more to this open upright position. If we don’t do it in
    0:56:32 that beginner format, then what we’re going to do is cross the hands over. Okay. Get in that down position,
    0:56:44 reach up and out. Okay. That is a 30 second hold up to a 60 second hold, depending upon how far you can
    0:56:49 take it. The next thing we do is we’ve got to work on that upper body a little bit. So the upper body,
    0:56:56 you should still be able to do the exercise that is oftentimes the benchmark for upper body strength,
    0:57:02 which is the pushup. But we can do it in a way where we get bigger benefits both front and back side.
    0:57:08 So we call this a posterior chain pushup. For a pushup, you want those hands underneath the shoulders.
    0:57:13 Okay. I’ll demonstrate one, then we’ll do it together. You want to be able to push up all the way to full
    0:57:20 extension. You also want to have tightness through your quads and glutes. So you squeeze your butt
    0:57:26 together. You straighten your knees out by contracting your quads and then you get a good firm holding
    0:57:32 plank position here. Now, when you go down, normally people would stop here or they wouldn’t come up all
    0:57:36 the way. You go all the way down to the ground. At this point, you slide your hands out in front of you,
    0:57:43 point your toes, keep those quads contracted, squeezed tight, and then lift up into what we call a
    0:57:49 superman. Right from here, you’re going to train all the muscles in your posterior chain from the back
    0:57:56 of your heels, all the way up to the tip of your fingers, right? Come down, slide it back, come up
    0:58:04 into that good firm pushup. Don’t lose any of that stability. Come down, slide up and lift. The final thing
    0:58:10 is something that looks so darn simple, but it actually has a lot of functional carryover.
    0:58:17 We’re talking about just a side lying hip abduction. Okay. And what we do is we get in this position here,
    0:58:23 we position our toe down in front of us. You want to basically point your toe down into the ground.
    0:58:31 Okay. From there, you’re going to slide your leg back behind you. Okay. As far as you can take it and then
    0:58:37 lift up. And right when you do that final lift, you’re going to feel a contraction right here in
    0:58:43 the glutes. In particular, in the glute medius. That’s the muscle that’s controlling that rotational
    0:58:48 element of your hip joint and the stability and the strength that’s needed to propel your body,
    0:58:53 even on a regular walk, without your hips dropping down side to side. You don’t want to let that happen
    0:58:58 to you. You want to be able to hold this position for 30 to 60 seconds. Some of the mistakes people make
    0:59:03 is in order to feel like they’re getting a lift, they’ll just rotate their body to let the hip
    0:59:08 flexor do the lifting. Remember, we don’t need the hip flexor to do the lifting. We want the glute medius
    0:59:13 to do lifting. So you need to make sure that you’re rotated forward the entire time. And that’s it.
    0:59:17 There’s the five essentials. Quick, simple, and incredibly effective. No fancy equipment,
    0:59:23 no gym required, just a little bit of space and consistency. Now back to the Diary of a CEO studio.
    0:59:29 This one change has transformed how my team and I move, train and think about our bodies. When Dr.
    0:59:34 Daniel Lieberman came on the Diary of a CEO, he explained how modern shoes, with their cushioning
    0:59:39 and support, are making our feet weaker and less capable of doing what nature intended them to do.
    0:59:45 We’ve lost the natural strength and mobility in our feet, and this is leading to issues like back pain
    0:59:50 and knee pain. I’d already purchased a pair of Viva Barefoot shoes, so I showed them to Daniel Lieberman,
    0:59:55 and he told me that they were exactly the type of shoe that would help me restore natural foot
    0:59:58 movement and rebuild my strength. But I think it was plantar fasciitis that I had, where suddenly my
    1:00:03 feet started hurting all the time. And after that, I decided to start strengthening my own foot by using
    1:00:06 the Viva Barefoot. And research from Liverpool University has backed this up. They’ve shown that
    1:00:13 wearing Viva Barefoot shoes for six months can increase foot strength by up to 60%. Visit
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    1:00:28 And what is the context there with those workouts? Why do you choose those workouts? And what do these
    1:00:32 kind of signal? Are you saying that if I’m able to do those, then there’s a probability that I have
    1:00:38 the strength and flexibility conducive with longevity? Yeah, those are good standard exercises that will
    1:00:48 measure at a high level how much of a deficit you’ve acquired over the years from not doing them. So you
    1:00:54 should maintain the ability to do those exercises because they’re going to reflect the global
    1:01:00 approach at least to working on flexibility in your groin or working on the strength in your hip
    1:01:06 abductors. Because the hip abductors, if you look at most leg exercises, the squat, the deadlift, they’re
    1:01:11 occurring in the sagittal plane, which is this front to back plane. One of my favorite exercises of all
    1:01:17 time is the lunge, right? I love the exercise, but it’s still occurring front to back in this plane here.
    1:01:24 Getting exercises that work the other two planes, and mostly through rotation, but working this frontal
    1:01:33 plane, this side to side, is really important to producing a complete person, right? With complete
    1:01:39 levels of strength. And because they’re not the primary exercises that do that, like that side-lying hip
    1:01:45 raise that I showed you, is not one of the big exercises that are most important that are going to
    1:01:49 be up on your list. You’re going to do your squats first, and you’re going to maybe never do those.
    1:01:54 But it doesn’t mean that that muscle didn’t matter, right? Those muscles are there for a reason,
    1:02:01 and they need to be developed. I remember so many times taking some of the most powerful baseball
    1:02:08 players, the leading home run hitters, and then testing their hip internal or external rotation
    1:02:13 strength. And it being incredibly weak, like incredibly weak. And you say to yourself,
    1:02:20 how is that even possible? Because it was never actually directly trained. And does it have a
    1:02:24 carryover? Obviously, they’re doing really, really well in terms of their performance on the field.
    1:02:29 I still think it would have a carryover to improve performance on the field. But more importantly,
    1:02:34 one of the players in question actually wound up having a lot of knee pain throughout his career.
    1:02:40 And there are missed games because of knee pain. What could his career stats have looked like? They’re
    1:02:44 already Hall of Fame worthy. But what could his career stats have looked like if he didn’t miss all
    1:02:49 those games? So they may not have improved performance directly, but they could have kept
    1:02:56 them healthier and having other issues be avoided by doing them. So I think that these types of smaller
    1:03:02 movements are really revealing of what might be going on underneath. And the nice thing about those is that
    1:03:08 anybody can do them. Like it doesn’t require a gym, doesn’t require an elaborate setup. They’re really
    1:03:11 good assessment tools for people who just want to see where they stand.
    1:03:14 Why did you bring the skeleton with you with the bowtie?
    1:03:21 The bowtie, I mean, he came dressed even more than I did. I have my t-shirt. But this is Raymond. So
    1:03:27 X-Ray is his full name. And then Raymond became his short name. So I broke him out,
    1:03:35 God, probably in 2011 or 12. And he became a fan favorite pretty quickly. But I think people like
    1:03:41 the visual. And for me, he’s not the most mobile guy. He’s lost his lower arm. He doesn’t have
    1:03:45 another arm on this side. And he doesn’t really move that well. But what it is important is he’s
    1:03:50 also lost his legs. He’s lost his legs. I got a leg over there if we need it. But the spine. See,
    1:04:00 for me, again, I focus a lot on the ability to function in space. And rotation is probably the
    1:04:04 area of biggest deficit. It’s what we lose the most. And the reason for that is because
    1:04:10 the area of the spine that’s most responsible for functional rotation of the torso is going to be here
    1:04:13 in the thoracic spine. So what that is, is anybody that wants to measure on themselves,
    1:04:17 it’s right at the bottom of the neck. So at the base of the neck, the height of the shoulders,
    1:04:22 and it runs down just to below the rib cage. So right where the rib cage ends is where the
    1:04:28 thoracic spine ends. It has so many far-reaching implications because it shares its range of motion
    1:04:34 between two different directions. So its ability to go front to back, again,
    1:04:38 he can bend forward and back. We can slump forward, we can go back, right? You want to have ideally
    1:04:44 about 40 degrees of flexion in that area and about 25 degrees of extension through that area. And just
    1:04:49 us sitting here alone, you know, we probably tended to get a little bit of this posture while we were
    1:04:52 getting comfortable and talking. We kind of get a little bit rounded out.
    1:04:59 When you use up motion in this direction, and imagine what that looks like when people are
    1:05:05 on their phones or at a desk all day, you’re going to start to lose the motion and into extension,
    1:05:11 you’re going to get too flexed. Well, every time you lose a degree into flexion, you actually lose a
    1:05:17 direct degree into rotation. So you’re, because you’re sharing that motion. The motion is only
    1:05:22 available in a combined way. So if you want to take up motion in this direction, there’s gonna be less
    1:05:28 motion available here. If I have a thing, if you’ll let me grab this and put this over your back.
    1:05:35 over my back. Yeah. Just like this, right? Yeah. Now allow yourself to slump forward.
    1:05:41 Pretend you’re on that phone, right? Get there. Now just turn from the shoulders in one direction,
    1:05:47 slumped over. Okay. Now take a peek down the barrel of that thing, you know, behind you and see where
    1:05:52 your point is. How about how far rotated you are? Yeah. All right, cool. Now come back, reset yourself.
    1:05:56 Now take back that mobility that you lost through your thoracic spine.
    1:06:01 I’m getting cramp in my back. There’s your rotator cuff. So get yourself up right now.
    1:06:06 Nice posture. Act like I’m, I’m watching, right? So get there. Now go ahead and rotate again in that
    1:06:12 direction. How much more did you get? Yeah, I got another like, it’s like 20%. Right. Yeah. So
    1:06:19 maintaining thoracic extension maintains your ability to rotate. The ability to rotate in space
    1:06:25 is one of the most important functional requirements we have. When you’re, when you’re falling as you get older,
    1:06:30 you’re likely reaching spontaneously to grab something to regain control before you crash
    1:06:36 down and maybe break a hip. Functionally as an athlete, your ability to perform is all about
    1:06:41 rotation. You know, you don’t usually just move in one plane like this. If you’re a football player,
    1:06:49 American or not, you’re rotating all the time. You generate force as a soccer player, you know,
    1:06:56 by kicking across your body, right? By throwing a baseball, it’s all about rotation. You need to hold
    1:07:04 on to rotation. But what we lose is the ability to extend at our spine. By the age of between 50 and 60,
    1:07:10 people will have lost 25 to 35% of their ability, their mobility in this area.
    1:07:14 You see it as well. You see it when people get older, they look stiff and they kind of look robotic.
    1:07:18 My grandmother, God bless your soul, she lived at 97 years old.
    1:07:18 Wow.
    1:07:23 But at that age, she was literally a right angle. She was literally, she had a walker,
    1:07:29 she was completely bent over at that walker, could hardly get herself back up. She had lost all of her
    1:07:34 extensions. So she could not rotate at all. And again, functionally, it’s the most important
    1:07:39 movement you can make, I think, is to be able to rotate through your torso to be able to do things.
    1:07:45 So I think that people need to focus on, again, you go back to that whole concept of like,
    1:07:51 what do you need to focus on? Well, I could tell you some great exercises to do to maintain your strength,
    1:07:57 but if in the process of getting a really strong squat, you’ve also lost thoracic rotation, I can’t
    1:08:04 deem you to be a really healthy individual because you’ve given up one of the most important things that you need to maintain.
    1:08:10 Because I thought that aging and then basically turning into that right angle was just inevitable.
    1:08:14 Because you see it in so many older people, they often are like bent over. And you kind of think,
    1:08:15 well, why don’t they just stand up?
    1:08:23 Yeah. Well, it’s impossible because you’re losing that fight to gravity, right? Gravity is going to win
    1:08:29 ultimately, but it doesn’t have to win completely. So the more that you work on maintaining your ability
    1:08:36 to extend through the thoracic spine, then you don’t develop those downstream adaptations that
    1:08:42 happen from always being there. So what happens once you get in this position, you lose flexibility
    1:08:47 through other joints. Again, if you get in that position again, actually turn a little bit,
    1:08:53 try to raise your arm up as high as you can from that position. Okay, now just straighten yourself out,
    1:09:00 go up tall, now raise your arm up again. Like, why? Because you’ve literally mechanically blocked your shoulder
    1:09:08 because your shoulder blade has to be able to rotate around your rib cage as you raise your arm up overhead.
    1:09:13 A great percentage of ability to move your arm over your head is not just the ball and socket
    1:09:18 that’s over here to get your arm up there. It’s the fact that your shoulder blade has to rotate with it
    1:09:23 to allow it to go up there. I could actually block your overhead mobility if I went behind you right now
    1:09:26 and just held your shoulder blade. If I held your shoulder blade in place, you wouldn’t be able to
    1:09:31 raise your arm up maybe more than here because it has to rotate in order to be able to get to the top.
    1:09:39 So when you realize that this epicenter of dysfunction can have these far-reaching benefits
    1:09:43 where all of a sudden a perfectly healthy shoulder can’t move up overhead, and then what happens then?
    1:09:48 If you can’t move your arm up overhead, right? And I say, Stephen, get your arm up over your head.
    1:09:51 You’re like, I can’t. No, get your arm up over your head. You’d go like this.
    1:09:57 You’d lean your body back because your arm can’t get any higher, so you’re going to lean your body
    1:10:02 back. Well, what are you leaning from? Your low back. So now all of a sudden you’re asking an area
    1:10:07 of your spine that’s supposed to be stable, right? The low back, the lumbar spine is supposed to be a
    1:10:13 stable area of your body. You’re asking it to now become a mobile area of your body, and you’re asking for
    1:10:18 motion that is not naturally inclined to want to give you because this area didn’t give it to you,
    1:10:22 right? The upper thoracic area didn’t give it to you. So now what does that happen? Now you’re asking
    1:10:27 that to do too much. The muscles can become spasmed. You can damage the joints in your low back. Now you’re
    1:10:32 causing a problem somewhere else. So this area has all these far-reaching benefits. Another thing that can
    1:10:37 happen too is when you’re down like this, I mentioned that this area of the spine we talk about is actually
    1:10:45 connected to the ribs. If you’re in this compressed position where you’re rounded forward, hunched over,
    1:10:50 you actually don’t even get good lung inflation. It’s like trying to inflate a balloon inside of a
    1:10:58 box that won’t open. You can’t get the lungs to inflate properly. Lack of properly operating lungs
    1:11:02 are going to cause you to be more fatigued throughout the day, and it causes you to feel
    1:11:11 less rested at night. So this area has so many up and down ramifications that you need to really focus on it.
    1:11:18 And it’s one of those things, again, if you were to ask me how many people do I think directly work on
    1:11:25 this area? 10% at most. What have I got to be doing that at my age? So I’m 30, in my early 30s now.
    1:11:30 What have I got to be doing now to make sure that when I get older, I’m not hunched over and I am,
    1:11:35 I do have that full range of mobility. Yeah. There’s a few things like, again, anytime you try to approach
    1:11:42 any of these dysfunctions, we talk about the mobility, flexibility part being the foundation
    1:11:46 of that. But then there’s also a strength component, because you can free up the mobility
    1:11:49 and flexibility, but can you maintain it? The strength is just going to help you to maintain it.
    1:11:56 From a mobility, flexibility standpoint, you can simply go up against a wall, right? And what you’re
    1:12:01 supposed to do there is put the back of your head against the wall, your upper back against the wall,
    1:12:05 and your butt against the wall. So you’re going as flat as you can, and you put your arms back up
    1:12:10 against the wall themselves. So the back of your forearms is all up against the wall. Now, one of the
    1:12:15 requirements to be able to get there is going to have good mobility or flexibility through your
    1:12:18 rotator cuff muscles, because your rotator cuff, as it gets tight, wants to internally rotate your arms.
    1:12:23 Can you get them back this way? Can you get your elbows forward with your arms? You’re doing a
    1:12:28 pretty good job, but you can see, I can see some deficits there. So can I get in that position when I’m
    1:12:34 there? Can I then raise them up against that wall flat? And as I do, the only way I’m going to be
    1:12:38 able to do that is to maintain that thoracic extension, because what’s going to happen is,
    1:12:42 if you lose that, as soon as you try to raise your arms up, it’s just going to fold you forward from
    1:12:48 the wall, and you’re not going to be able to get up there. You can do stretches where you take that
    1:12:55 dowel that we had there, you would lay on the ground face down, dowels over your back like that.
    1:12:59 You spread your legs. So you look kind of like a, like a, maybe an X with your hands
    1:13:04 out here and your legs spread. And all you do is you rotate around. So you’re trying to basically
    1:13:09 rotate up towards the ceiling. That dowel is going to travel back behind you. And you’re pretty much
    1:13:14 isolating the rotation through the low, through that mid back, through that thoracic spine. So you’re
    1:13:18 getting rotation and extension, because it’s causing you to do this and lean backwards.
    1:13:23 There’s another exercise I have that’s called the bridge and reach over. And the bridge and reach
    1:13:28 over is you push up through, you’re on your back, you do a regular bridge, like a glute bridge.
    1:13:34 But then as you get to the top, you reach across your body and try to touch behind you
    1:13:39 over the opposite shoulder. So again, what are you getting there? You’re getting extension through that
    1:13:46 spine and the rotation together to see if you can combine those movements. And again, take back
    1:13:52 that range of motion that’s being shared between those two functions. These are all things that
    1:13:56 anybody can do, like anybody can do them. And maybe you won’t do them well in the beginning because you
    1:14:01 are restricted. But these are the types of things that improve as you do them. And again, don’t,
    1:14:06 don’t look for perfection right away. But the nice thing about these drills is they don’t have to be
    1:14:12 done for more than a few weeks consistently to actually start to see the benefits and to feel
    1:14:14 what happens when you start to become less restricted here.
    1:14:17 So if I just did five or 10 minutes a day of some of these drills,
    1:14:19 you think the net impact over time would be pretty profound?
    1:14:23 Very, very. I think that again, I think people don’t realize
    1:14:32 the minimal time investment that’s required. It just needs to be done each day, right? Those
    1:14:36 little deposits have to be made each day and they pay off in big dividends if you do.
    1:14:42 And is it important for me to train for a long time or for a more intense, but shorter period?
    1:14:43 Or how do you think about that?
    1:14:47 Yeah. So I always say you can train long or you can train hard, but you can’t do both.
    1:14:55 Right. And I think that especially as you get older, I think you need to minimize
    1:15:00 the rotations on the tire, right? How many tire rotations are you getting? Because even if I just
    1:15:07 raise my arm up overhead and I just do it a thousand times a day, I’m still moving my arm up in that
    1:15:13 position. And every time I move it up, even on here in this limited capacity to move here with this guy,
    1:15:20 like you’re still getting some of that rubbing and grinding in that joint. And if you have any
    1:15:25 degenerative changes, if you’ve occurred, if you’ve acquired any type of bone spur in your shoulder,
    1:15:30 and this is rubbing up against that each time, it’s like taking a rope and rubbing it over and back
    1:15:34 over sort of a sharp edge, right? Eventually it just starts to fray and fray and fray.
    1:15:42 I’d rather you trade that in the repetitions for the intensity because the tension delivered to the
    1:15:48 muscle with the higher level of weight they’re using or the intensity of the technique that you’re
    1:15:56 using is going to have bigger benefits in a faster way than just accumulating a lot of high repetitions.
    1:16:00 Now that’s not to say that you can’t actually benefit from high repetitions and develop muscle.
    1:16:06 You can. They’ve actually shown recently that anywhere between five and 30 repetitions
    1:16:10 taken close to or all the way to failure can stimulate muscle growth.
    1:16:17 The absolute load is sometimes not even as important as long as the effort is there. But I
    1:16:23 believe that as you get older, you’ve got to kind of spare some of those repetitions because it has
    1:16:28 that same effect that just wearing down those tires would have. Ultimately, you’re gonna have to change
    1:16:32 the tires. And we might be able to change these tires as easily.
    1:16:37 What about the importance of form when we’re training? It’s one of the things you’re known for
    1:16:41 is emphasizing that form really matters. And there might be another school of thought that says,
    1:16:44 listen, it hurts, so it must be doing something.
    1:16:44 Yeah.
    1:16:48 People think that a lot. They think, well, listen, my muscles are hurting, so clearly it worked.
    1:16:54 Form is very important because I think doing things in proper form do two things. Number one,
    1:16:59 it keeps you safe. Most likely, if you can do something in good form, then you’re in command
    1:17:02 of the weight that you’re lifting. And therefore, it’s likely going to
    1:17:07 do what it’s supposed to do with the least detrimental effect from doing it.
    1:17:15 In terms of the leeway that you have, I think that depends upon the goal that you’re trying
    1:17:22 to achieve. So if you’re trying to achieve muscle growth, I’m a big believer that muscle growth is
    1:17:27 not given, it is taken. And you need to force yourself, you need to force your body to make
    1:17:32 a change. Because your body wants to stay in a state of homeostasis. It wants to stay the same.
    1:17:41 And getting it to deliver new muscle tissue to your body is metabolically demanding, or it’s creating
    1:17:45 more tissue that’s going to require a higher metabolic demand. It doesn’t want to do that.
    1:17:51 Again, homeostasis states that it wants to keep you the same. You have to take that. And the only way to
    1:17:57 take that is to put forth an effort and intensity that is above and beyond what your body is able to do
    1:18:05 right now. That’s why I am a big believer in performing our sets to failure. Not because I think that absolute
    1:18:11 failure is 100% necessary, but it’s the only objective endpoint for you and I to speak the same language
    1:18:16 here. Because if you go to the point where you cannot lift the weight again in good form, then I’m pretty
    1:18:21 comfortable in saying, well, Steven, you went to failure. Good. So I know you went far enough. If you stop at
    1:18:27 an estimated one or two reps shy, which is what research would say is okay, passable, same result
    1:18:33 potentially, how do I know it’s really one or two reps? I don’t. I don’t. Because I think if there’s a gun to
    1:18:38 your head, you might say, oh, I could do two more. Well, now it wasn’t one to two, it was four. And four is
    1:18:46 completely not as effective, if not at all, compared to the one to two in reserve. So when you do these
    1:18:53 exercises, to this degree of effort, there’s going to be a little bending of form. Now, I’m not saying that the form
    1:18:58 should break down, you might find an abbreviated range of motion, you might find a little bit more momentum
    1:19:05 involved. That’s all okay for me, as long as it’s still controlled. If the exercise you’re doing no longer
    1:19:09 resembles what you were doing in the beginning, then you’re not doing it right. Your form has broken
    1:19:13 down to a point where I don’t think you’re getting the benefits of that. You might not even actually be
    1:19:17 training the muscles you were trying to train. You might have shifted the focus where you started
    1:19:20 the exercise, it was supposed to be for your chest, but by the time you’re done, it’s for everything but
    1:19:23 your chest, because you’re just trying to move your body through space. That’s not effective
    1:19:28 if you’re trying to build muscle. You want to direct the tension into the muscles you’re trying to build.
    1:19:33 And sometimes form can become a little bit lax in that pursuit, but not to the point where you’re
    1:19:38 actually taking it off of the muscles again. This is just jumping a bit backwards, but a
    1:19:45 conversation I had with one of my friends the other day was about nerd neck. And is there a consequence
    1:19:50 to the fact that we all walk around now staring downwards? Like for this whole conversation,
    1:19:53 I’ll be looking up at you, but most of the time I’m also staring downwards at my notes and stuff.
    1:19:58 And if I’m not here, then I’m on my phone and I’m staring downwards. And we spend most of our lives
    1:20:02 now staring downwards. And I just wondered if you, how you think about that.
    1:20:06 I mean, it’s good. It’s good. It’s a good, um, it is a good connection back to what we talked about,
    1:20:11 because I believe that still comes from that epicenter of dysfunction, which is that thoracic
    1:20:17 spine. Because when you go like this, right, you’re actually internally rotating the arms too. So this,
    1:20:22 this is internal rotation of the shoulders. If I go that way, right, that’s the external rotation.
    1:20:25 If I do it the way we were just doing it up against the wall, that’s external rotation.
    1:20:29 More difficult when you’re higher than when you’re lower. But when you’re in this position,
    1:20:33 once you do this, what tends to follow is that spine tends to follow you in that direction.
    1:20:40 When you start to round here, nerd neck is more of a consequence of what’s happening back there.
    1:20:41 Because when you’re here, what do you got to do?
    1:20:43 – Yeah. – Got to look up, right?
    1:20:49 Because our eyes always want to see in front of us. So it’s not that your neck is necessarily
    1:20:53 being pulled in that direction. Or the fact that you’re looking down. It’s the fact that your body’s
    1:21:00 following that. And when it follows, the adaptation is, well, okay, now I’ve developed these tightnesses
    1:21:06 this way. And I’ve lost that mobility into extension of my back. What do I do to compensate? I got to look
    1:21:12 up. So now I’m walking around looking like this. And that’s that sort of nerd neck. I think nerd neck is less
    1:21:19 of something you have to treat from a neck situation and more of something you have to treat from that back mobility.
    1:21:24 You’ve made a lot of videos that pertain to injuries, common injuries that we get when we’re working
    1:21:28 out and training. What are the most common, but avoidable injuries? And how do I avoid them? Because
    1:21:32 I care a lot about this now that I’m getting older. In fact, as we sit here, as I said to you, I’ve
    1:21:36 pulled some like ligaments in my ankle and I was at the physio yesterday and I’ve been on crutches and
    1:21:43 I’ve got this big boot I have to wear. And it’s not until you get injured that you realize how
    1:21:49 imperative it was for you to avoid this. Yeah. Because it puts you, for me, it’s completely
    1:21:54 changes my whole, it changes my whole life. Not only can I like just move through a space normally,
    1:22:00 but then I can’t train. I’m going to get weaker. It’s going to have an impact on my metabolic health.
    1:22:05 It’s going to therefore have an impact potentially on my sleep, my cognition and everything downstream.
    1:22:09 So I go, okay, I should actually have an injury prevention program. So what are the most
    1:22:15 commonly occurring injuries? And what advice would you give me to avoid them?
    1:22:19 Let’s see. So first of all, I take personal offense to you calling yourself old at 32.
    1:22:25 I don’t know what that makes me, but I feel like a, uh, the crypt keeper, but you just start to like,
    1:22:29 you do though. When I was a kid playing soccer, I could play for three, four hours. I didn’t stretch
    1:22:35 and I was fine. These days I, I have a hundred percent injury rate if I don’t stretch and if I don’t
    1:22:38 warm up and if I don’t really, really think about it, a hundred percent injury rate. I’m like,
    1:22:42 I’m on my way downhill, you know? Well, I mean, you’re certainly going in the wrong direction,
    1:22:53 but I think when it comes to injury, preparation does go a long way towards helping someone to avoid
    1:22:58 it. It doesn’t, it’s not completely avoidable. I actually tore my bicep in this arm, but when it
    1:23:05 comes to the more common ones, I think you can look to the joints that are either built to be mobile,
    1:23:11 that aren’t being controlled or built to be stable that are being asked to do too many things. So
    1:23:16 what is that? If you look at your shoulder, right? It’s a ball. And again, we can look at that. It’s a
    1:23:20 ball and socket, right? It’s got the ball inside the socket. It’s supposed to be able to move in all
    1:23:25 kinds of directions. We can move it all everywhere. If you look at the leg, right? We don’t have the other
    1:23:30 part of the hip, but we have the ball from the ball and socket. It’s meant to be able to go in
    1:23:38 all directions. When those joints, the shoulder and the hip are uncontrolled, meaning you’re lacking
    1:23:43 strength in the muscles that control the movement of that joint, that’s when you actually wind up having
    1:23:49 issues. So what are the muscles that control that? Well, we talked about one of those smaller exercises
    1:23:57 before the glute medius. That muscle controls motion of the hip in that frontal plane. So
    1:24:03 not just in this front to back, squat, lunge, deadlift direction, but this frontal side to side plane.
    1:24:09 It controls the movements of the hips this way. If you don’t train them, they’re not going to magically
    1:24:14 get strong. Like they have a function. And if you’re not challenging that function, then you’re not
    1:24:20 strengthening that muscle. It seems like a lot. It is a lot. It is a lot. But I mean, you could acquire
    1:24:24 the strength you need there with one exercise. You know, the function is hip abduction. So you could do
    1:24:32 some of the side-lying hip lifting or leg lifting. You could do something more challenging where you perform
    1:24:38 a lunge. But interestingly, all you have to do is weight on one side. So if I were to say, all right,
    1:24:41 Stephen, what do you normally do? What do you normally do for lunges? How much weight do you
    1:24:44 hold in your hands when you do a regular lunge? Or do you not do lunges?
    1:24:48 I don’t do many lunges. You gotta do lunges. So let’s say you’re doing like a Bulgarian split
    1:24:51 squat. Another one of my favorite exercises where you put one leg back on the bench.
    1:24:57 I would say, hold the weight in one hand. So now if you’re doing a lunge and I put a 50 or 60 pound
    1:25:03 dumbbell in your hand on one side, and then you go and you lunge out, that weight, you know,
    1:25:08 you’re in the split position now with one leg out in front, the weight on this side totally wants to
    1:25:15 pull you in that direction. You have to pull back on this side through the muscles on the outside of
    1:25:20 the opposite hip to keep you in this position. And I can say, I’m going to make this even harder. Go
    1:25:27 slow, go really slow. So now you’re stepping out. You’re on one leg as you’re stepping. So now you’re
    1:25:31 on one leg and you’re being pulled here. Now you land, the leg drops down or the, you know,
    1:25:35 the dumbbell wants to drop you down. You stay up there. I make you hold it for even a second
    1:25:39 or two in the bottom position because your body is just aching to want to move in that direction.
    1:25:47 I’ve just trained your hip abduction strength in this frontal plane on an exercise that’s truly a
    1:25:53 sagittal plane exercise front to back. So I have ways that I can actually trick you into getting these
    1:25:57 things accomplished at the same time you’re training something else. So it’s not always an extra thing that
    1:26:02 you have to do. You can actually do this in a way that, you know, is sort of part of what you do.
    1:26:06 So what do you do then? If I was saying to you, I want to have a comprehensive workout and you’re
    1:26:10 designing my seven day workout plan, what would you give me to do?
    1:26:19 One of the best ways to train is with an upper lower split or with a push pull leg split. And again,
    1:26:24 if you were to do a push pull legs, I would, I would then have to have you include your shoulders along with your
    1:26:29 your chest and triceps there, right? Because it’s your only shot in that week to do your shoulder work.
    1:26:32 And again, as a pushing muscle, it would go on the same day.
    1:26:34 So Monday, what do I do Monday?
    1:26:42 So you could do push there, right? But my one caveat to a push pull legs is that it, it tends to be a lot,
    1:26:49 right? Like you’re, you’re doing shoulders, chest, triceps. Some people don’t like that amount of,
    1:26:51 of, of volume, right?
    1:26:53 What’s push when you say push. So it doesn’t know.
    1:26:57 Yeah. So push is just the muscles who share a similar function of pushing.
    1:27:02 So if you look at a bench press is pushing the weight away from you is the concentric action
    1:27:05 that you’re doing. If I looked at the lat pull down, I’m pulling the weight towards me.
    1:27:10 That’s the concentric part of it. If I’m doing a bicep curl, I’m pulling it towards me.
    1:27:16 Triceps, shoulders, chest, everything is pushing. I’m pushing away this way, pushing away that way.
    1:27:21 Push up. I’m pushing away from the ground. Tricep push downs. It’s in the name itself.
    1:27:26 I’m pushing down through a tricep push down. I’m doing tricep, you know, lying extensions.
    1:27:32 I’m pushing the weight away. They would all go on a similar day. Again, I like the, the function of
    1:27:37 that because it’s optimal recovery. So why that’s, why that’s good, if you could tolerate, you know,
    1:27:41 I’m asking, you know, if, if that’s okay for you to do that, because you have, you’re not
    1:27:46 naturally adding shoulders in. If you were okay with adding shoulders in, then you would do your
    1:27:53 push workout. And then what I would do is know that I’m getting enough recovery in between workouts,
    1:27:58 because I could give you a day off in terms of weight training on Tuesday, come back and do
    1:28:00 Wednesday legs, right?
    1:28:03 Right. So, so Monday I’m just doing push upper body.
    1:28:05 Yeah. It’s yeah. Just push upper body.
    1:28:07 Okay. Tuesday, you’re going to give me the day off.
    1:28:08 Tuesday, you get the day off.
    1:28:09 Yeah.
    1:28:11 I’m going to give you two variations of this.
    1:28:11 Okay.
    1:28:15 And when I say day off, we could, we, we, if you were with me, you’d be doing conditioning.
    1:28:18 All right. So we’ll get into that, but that’s, but it would be, yeah, it’s not a day off.
    1:28:22 No, you give me seven days. I’ll take, I’ll take a ball seven, even if I’m just doing
    1:28:28 ab work on some, but you, you then on Wednesday would come back and do your, your leg workout.
    1:28:30 Yeah. And what leg workout am I doing on Wednesday?
    1:28:33 So it’s going to be front anterior posterior. So I’m going to train your hamstrings,
    1:28:38 your glutes and your quads. Everything will get done together. Thursday, you’d have another day off.
    1:28:38 Okay.
    1:28:45 Again, likely not a day off some conditioning. And then the Friday could be your, your pull workout.
    1:28:50 Now, what’s nice about that is if you are somebody that doesn’t recover as well as others,
    1:28:57 and this is not everybody, but that gives you a really good amount of recovery between those
    1:29:03 workouts. If you could tolerate more than that, the first step I would do is add a total body
    1:29:09 workout one more time. So I could come back on Saturday and add a total body workout. It would
    1:29:14 just be a little bit light on the pole. Cause you just did that, right? You did the day before.
    1:29:20 So you, my whole body on Saturday. You could do it. You know, when I mean like I would pick very big
    1:29:25 compound movements that are representative of including as many muscles as possible at one time.
    1:29:32 And I can shy off a little bit back off a little bit off of the pole that you were doing because I
    1:29:37 realized that you just did certain exercises the day before. So I would, if I trained you on,
    1:29:42 and this gets a little nuanced, but if I trained you on Friday and a pole workout, remember I have
    1:29:47 different planes of motion I can move in. So if you were doing vertical pulling stuff like a pull up or
    1:29:52 a pull down, I could stress more horizontal pulling exercises, like a seated row or bent
    1:29:57 over row. Right. So I could shift the focus a little bit. And then Sunday, Sunday, I break.
    1:30:01 Yeah, I definitely, I mean, I, I definitely don’t advocate seven days a week of full training.
    1:30:04 Where would I be doing my cardiovascular work in this, in this particular week?
    1:30:09 So in that, in that scenario, I’d have you do your conditioning work on Tuesdays and Thursdays.
    1:30:14 I thought I had a break. And if you were gonna, if you had, you know, your goals were more aligned
    1:30:20 with fat loss and overall conditioning, and you feel like you’re, you know, not as healthy as you
    1:30:25 could be there, I would probably take advantage of that Saturday to do that. But if your priority was
    1:30:29 the training side of it, getting stronger, building more muscle, then I would take advantage of that
    1:30:34 Saturday as my, my flex day to do training. And you don’t put the cardio on the same day as the
    1:30:39 upper body legs workouts. It could be, but if your priority again is to build muscle,
    1:30:43 muscle, then prioritize muscle building, put that first, do your cardio conditioning work
    1:30:47 at the end of that workout. Something might suffer. And the thing that usually comes second
    1:30:52 is what suffers. If we think just about Monday, which we had down as the push days, that’s me doing
    1:31:02 like chest and is it triceps and shoulders? How many, if I’m training for one hour, how many reps are
    1:31:08 you trying to do per muscle and how many like sets? So set count, you know, if you can get in, and again,
    1:31:13 this is a little bit determined by, um, whether you’re going to train on that Saturday. So if
    1:31:18 you’re going to come back and train total body on Saturday, then I, I know I have an opportunity to
    1:31:22 maybe do a bench again on Saturday or a variation bench and incline bench. So I don’t have to get all
    1:31:29 all of my chest volume in, in that first day. But typically you’re looking for around anywhere between
    1:31:35 nine and 16 sets or so for that muscle group across the week. So if you were going to do,
    1:31:43 let’s say the one workout for chest and you’re doing say three, uh, sets per exercise, you’re in that range
    1:31:48 of around, uh, three exercises, right. For chest. Now you don’t have to have that. The volume doesn’t
    1:31:52 need to be as high for triceps because you’re obviously training your triceps while you’re
    1:31:58 doing bench press. So you could put one direct tricep exercise in. If it was me, I would put
    1:32:02 something that my favorite exercise for triceps is the lion tricep extension, where I lay on my back on
    1:32:06 the bench and I do the, you know, they, some people call them skull crushers or nose breakers.
    1:32:13 If we just take bicep for, as an example, how often do I need to train and how intense do I need to
    1:32:19 train the bicep for it to grow? And conversely, if I just left my bicep alone, how long would it take
    1:32:25 for me to lose the muscle? Yeah. Interesting. So, um, I think this is one of the most fascinating areas
    1:32:32 of training that has yet to be uncovered. Um, I actually discussed this with, with Andrew Huberman
    1:32:38 at one point. It’s like, it’s very interesting. So from person to person, we know that there are
    1:32:46 different recovery rates between the people from person to person. We know that there are different
    1:32:54 recovery rates between muscles. Like you might do the same bicep workout I do and need more time to
    1:33:01 recover than I would. What’s interesting is from the individual themselves, certain muscle groups
    1:33:09 require more or less frequency to recover from. So I might find that I could train my biceps every
    1:33:15 three days, but I could never train my back every three days, or I could never train my chest every
    1:33:21 three days. It’s just so intricate because every muscle is going to be different for every person. And
    1:33:28 even at a holistic one level, you’re just not going to find the same recovery rate across the board for
    1:33:33 every muscle in your body. So I, a lot of times I think people should rely on a little bit of training
    1:33:40 intuition to say, Hey, like, am I increasing my weights? Is my strength going up on the lift?
    1:33:46 Am I feeling excited to train that muscle when I go to train it? If I am, then I’m probably recovering well.
    1:33:52 And you can experiment with like hitting it again more frequently. I think in the big picture,
    1:33:56 the more frequently that you can stimulate a muscle, the better the results are going to be.
    1:34:01 You have this, um, contraption on the desk in front of us.
    1:34:04 This, this thing here.
    1:34:05 Yeah.
    1:34:11 Look, so many people talk to me about this device and it’s, it’s quite strange how important people
    1:34:16 say that this device is and what it tells us. I was doing some reading beforehand. It’s a grip
    1:34:21 strength reader monitor. And there’s some really crazy stats that I found. There was a 2015
    1:34:27 Lancet study across 17 countries that found for every five kilogram decrease in grip strength,
    1:34:33 it was associated with a 16% high risk of death, a 17% high risk of heart disease,
    1:34:37 and a 7% high risk of stroke. And a 2018 study in the Journal of Alzheimer’s disease found that
    1:34:43 people with low grip strength had a 68% high risk of developing Alzheimer’s. There was another,
    1:34:49 another study that linked it to other cardiovascular and blood issues. And another study that shows that
    1:34:54 older adults in the lowest third of grip strength were 2.5 times more likely to fall and be
    1:35:01 hospitalized with their injuries. And one study found that grip strength predicted upper body
    1:35:06 strength by 70%. And lastly, adults over 65 with weak grip strength were 2.1 times more likely to become
    1:35:13 dependent in daily activities within three years. That was in the Journal of Gerontology.
    1:35:16 grip strength. Pretty important, huh?
    1:35:28 Um, a lot of that research has been determined to be more, uh, correlative than causative, but
    1:35:36 the fact is that maintaining your grip strength is very important. So what I mean by the correlative
    1:35:41 causative thing is that what they find is that people that maintain their grip strength throughout life
    1:35:46 are probably doing so because they’re regularly engaging in physical activity. Uh, likely there
    1:35:52 are lifting weights, they’re holding heavy weights, they’re having to, um, manipulate their body in
    1:35:58 space if they’re doing calisthenic exercises. So there’s a level of activity that remains in
    1:36:05 their grip that probably keeps their level of strength at a higher level. So you’re selecting out people that
    1:36:09 are just generally maintaining their fitness, in which case they’re probably maintaining higher
    1:36:11 levels of health and lower issues as they age.
    1:36:17 So it’s not the, the strength in which we can grip that matters necessarily, but the thing that matters
    1:36:21 is upstream from that and downstream is our ability to grip. So it’s just one, it’s almost like a,
    1:36:24 a symptom of something upstream, which is positive.
    1:36:29 Right. Or lacking, right? Or lacking, you’re not, you’re not doing enough of, um, that being said,
    1:36:39 you can actually directly relate or measure your ability to recover from exercise, um, based upon
    1:36:43 having a baseline understanding of what your grip strength is and then monitoring what that is over the,
    1:36:48 over, you know, weeks or months of training. So if you were to measure your grip strength with a tool
    1:36:54 like this in the morning, five mornings in a row and average it out in a, at a time where you feel
    1:36:58 like you’re feeling energetic and good, that will give you a good baseline of what your grip strength
    1:37:04 is. What’s a good grip strength. So most men would be somewhere between a hundred, I’ll talk in pounds,
    1:37:13 a hundred and 120 pounds. So if you look at that, that’s around 46 kilos to 54 kilos. Um, if you,
    1:37:19 you want to give a shot, see where you stack up. So to do this now, there’s some rules here. Yeah.
    1:37:23 Don’t go like this, you know, keep it in here. Don’t touch your arms to the table at all. Keep it
    1:37:28 at 90 degrees like that. Yep. And then you’re just going to squeeze, you know, one good effort as hard
    1:37:36 as you can. All right, don’t blow out now. All right, let’s see. Oh gosh, my head nearly exploded.
    1:37:43 130. So you’re, you’re above average. So doing well on grip strength. So now what you would
    1:37:46 do is, and you would test both sides. You could average out the size. Sometimes you’re going to
    1:37:51 have one, obviously one side stronger than the other. You would then have a good baseline.
    1:37:54 If you were feeling like you weren’t sure if you recovered or not, you would test this in the
    1:37:58 morning. Can I try this side as well? Yeah, go ahead. Yeah. This is my, so this is my weaker.
    1:38:04 All right, here we go. My weaker hand. All right. You got to beat it though now. Oh gosh,
    1:38:13 it’s a bit slippery. I think you did. Did I beat it? Oh my God. Wow. 160. No, you’re joking. 160.
    1:38:19 What the? 160. So you probably, if you did the other side again, give it another shot. If you did
    1:38:23 the other side again. You think I’d beat it? No, no, you’re not going to beat, you’re going to beat
    1:38:26 your old performance, but you’re not going to beat, you’re not going to beat the, the left side.
    1:38:31 Are you left-handed? I’m right-handed. So that was strange.
    1:38:40 All right, let’s see what you got. 150 now. See, I had my prediction is right. So a lot of times,
    1:38:45 it takes a little accommodation to the stress of doing that. What’s your grip strength?
    1:38:50 I don’t know. I haven’t tested in a while. See, now you’re going to show me. Left and right. All
    1:38:53 right, let’s see. I’m going to ask some of my team members if they want to give it a shot. All right,
    1:39:03 here we go. Wow. A lot of crushing there. Wow. 130 on that side. And your left side? All right,
    1:39:07 let’s see. Anyone else want to do it, Bertie? You want to give it a shot? Try to do it with all
    1:39:17 the popping. That was my bicep that popped, by the way. 110. Okay, so you’re right-handed.
    1:39:24 So it was 130, right? 130 versus 110 on this side. So I fall in the range of average, but not,
    1:39:29 not superhuman for sure. But you want to try? But you’re most certainly way stronger than me.
    1:39:36 Not at grip strength. But you’re stronger than me at bicep curls, bench press, everything else.
    1:39:42 Yeah, I mean, this is again underscoring why some of these things need to be trained individually.
    1:39:44 Okay. All right, so now hold it like this.
    1:39:49 Yep. And then you just get one hand, right? You squeeze as hard as you can for kind of a short
    1:39:58 burst. All right. There you go. Let’s take a look. Wow. 100. Now, women’s average grip strength is 60
    1:40:03 to 80 pounds. So you’re actually much stronger than the average woman.
    1:40:10 I started my first business at 12 years old. And I started more businesses at 14, 15, 16, 17,
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    1:41:08 shopify.com/bartlett. This has never been done before. A newsletter that is ran by 100 of the world’s top
    1:41:13 CEOs. All the time, people say to me, they say, “Can you mentor me? Can you get this person to mentor
    1:41:18 me? How do I find a mentor?” So here is what we’re going to do. You’re going to send me a question. And
    1:41:24 the most popular question you send me, I’m going to text it to 100 CEOs, some of which are the top
    1:41:30 CEOs in the world running $100 billion companies. And then I’m going to reply to you via email with
    1:41:35 how they answered that question. You might say, “How do you hold on to a relationship when you’re
    1:41:40 building a startup? What is the most important thing if I’ve got an idea and don’t know where to start?”
    1:41:44 We email it to the CEOs. They email back. We take the five, six top best answers. We email it to
    1:41:49 you. I was nervous because I thought the marketing might not match the reality. But then I saw what
    1:41:53 the founders were replying with and their willingness to reply. And I thought, actually, this is really
    1:42:00 good. And all you’ve got to do is sign up completely free. And can I train my grip strength individually
    1:42:04 if I wanted to improve it as an individual thing when I just have to grip? Yeah. I mean,
    1:42:09 you know, one of the easiest ways to do it is with those old fashioned little grippers, you know,
    1:42:14 that you just squeeze. And they make them in some really, really heavy resistance levels now for
    1:42:19 people that have worked on it and actually improved. When I was young, they’re pretty easy
    1:42:23 to conquer with a little bit of training. You’d be able to squeeze them because they never really made
    1:42:29 the resistance high enough. But now it’s definitely something that you could be challenged by.
    1:42:32 The other thing I wanted to talk to you about, which we’ve touched on briefly,
    1:42:39 but I think is important to talk about because I don’t think people realize how prevalent it is, is back pain.
    1:42:43 I was looking at some stats beforehand, and it says that 80% of people will experience back pain at
    1:42:47 some point in their lives. It’s actually the leading cause of disability worldwide. And in the UK,
    1:42:54 over 10 million work days are lost every year due to back pain. One in six hospital visits in Britain
    1:42:58 are related to back pain. It’s the most common reason for people under 45 to see a doctor.
    1:43:04 chronic back pain, which is sort of just enduring back pain, affects about one in five adults in the UK.
    1:43:10 And there’s five of us in this room now in total. And so one of us, probabilistically, is going to have
    1:43:16 chronic back pain. Is this something one can avoid? I asked this in part because I spoke to some,
    1:43:19 I think the anthropologists who go and look at the tribes in Africa,
    1:43:22 and they find that back pain just doesn’t exist there. It’s not a thing.
    1:43:26 I think the likelihood that you’re going to experience back pain at some point in your life
    1:43:33 is, is high. But that recurring back pain, that chronic back pain, I think that’s, that’s entirely
    1:43:41 avoidable. Um, 26% of the time, at any one time in the United States, people have, are going to be
    1:43:46 dealing with back pain. So kind of with the numbers that you just said there. The other thing I find
    1:43:51 interesting is that the second leading cause of trips to the doctor in the United States is back
    1:43:57 pain behind respiratory infection. So if you think about how often, especially this time of year,
    1:44:01 my own kids have been in at least four or five times, you know, to the doctor for respiratory infection.
    1:44:06 It starts to, so an eye opener, like, wow, you know, and this is, and this is something that’s
    1:44:13 somewhat preventable. We need to do something about it to prevent it. The problem is that it can come
    1:44:19 from so many different causes. You know, we, we talked about before how the limitation in that
    1:44:25 thoracic mobility could ask the low back to do more than it could, and therefore cause strain there.
    1:44:32 Now, here’s the good part about this. Though 80% of people or 85% will have low back pain in their life,
    1:44:40 only 27 to 35% of the time is a disc related. So we’re talking about, you know, if you look back
    1:44:46 on this guy again, it’s the, it’s the discs, you know, between the vertebrae, right? The, the vertebral discs
    1:44:52 that create that spacing and the cushioning between the, the vertebrae and bar spine. When one of those discs,
    1:44:57 actually, this is one of them dislodged itself, but when the disc that sits above and below these two levels
    1:45:04 pushes outward or herniates, it could, it could push on any one of these nerves that’s traveling downward.
    1:45:09 Anytime you get any touching of this nerve with some other structure, in this case, the disc,
    1:45:14 you get the radiating symptoms that go down, whatever dermatome this is. What that means is
    1:45:21 this nerve will feed some function of the lower body, or some sensory area of the lower body.
    1:45:28 Depending upon where people complain of pain, like, oh, I feel it in my hip, or I feel it in my leg,
    1:45:35 around my knee, or, or I feel it down behind my knee, down to my foot. You pretty much know what level of
    1:45:41 disc problem they have because it’s representative of the level of herniation. When you press on
    1:45:48 something that is at the level of like L5-S1, right, the last lumbar vertebrae in the first
    1:45:53 sacral vertebrae, it’s going to give you symptoms like numbness, tingling down near the back of your
    1:45:59 calf, underneath your foot. If you get something more around the hip, you know, a lot of times people
    1:46:03 complain of hip pain. They think they have, they have a hip issue. It’s actually a back issue that’s
    1:46:10 pressing on a nerve that wraps around that area. So that’s an L2-L3 or L3-L4. You get indicators of
    1:46:15 where that’s coming from. Again, the good news is, if you don’t have this, this neurological deficit in
    1:46:22 your lower body, this tingling, numbness, weakness, it’s mostly muscle in origin. Now, again, even of
    1:46:30 the disc related issues, the 27 to 35 percent, 96 percent of those are not operated on. So think about
    1:46:36 the impact you can have if we’re saying that pretty much every single instance of low back pain that you
    1:46:42 have is going to be able to be addressed through non-operative, strengthening or stretching
    1:46:48 intervention. Because a lot of times, as we said, what’s the cause of the dysfunction?
    1:46:55 Is it coming from that thoracic spine lack of extension? Cool. Okay. Well, let’s work on it. So
    1:47:02 let’s try to restore that thoracic spine extension. Is it coming from a weak glute, right? Having weak
    1:47:08 glutes? Because again, the role of the glutes from the bottom up is to extend the hip. In other words,
    1:47:14 kick the leg back behind you. If I can’t get my leg back behind me and I’m trying to basically extend
    1:47:19 my body by doing that when I step through and get behind me, well, how can I do that? Once again,
    1:47:25 I could do it from the low back by over-exaggerating and stepping in where it’s not supposed to. Always
    1:47:31 remember the low back is supposed to be the stability center of your spine. It’s supposed
    1:47:38 to provide stability. If you’re not getting mobility from your hip or from your thoracic spine up and
    1:47:44 above and below, it’s going to ask for it from the next place above it or below it. It’s going to say to
    1:47:49 the low back, please help out. Give me the mobility that I lack. So the low back will do it,
    1:47:54 but at an expense. And that’s where you get injured. So you got to address hip weaknesses.
    1:47:58 You have to address hip mobility issues.
    1:48:05 This strikes me as what they call a mismatch disease or a mismatch issue. When they say mismatch
    1:48:09 issue, they mean that there’s a way that we’re living our lives these days that is at odds with
    1:48:15 how we were supposed to live or how our ancestors lived. And it’s interesting because I’ve interviewed
    1:48:21 David Richarlan, who is an anthropologist, but also Daniel Lieberman. They both spent time with
    1:48:26 the Hadza tribe in West Africa. And the shocking thing for me is I was assuming that the reason why
    1:48:30 we get back issues and the Hadza tribe don’t really get them is because we spend a lot of time like just
    1:48:37 sedentary. However, David Richarlan said that the Hadza tribe still spend 10 hours a day
    1:48:43 in resting postures, but they maintain a straight J-shaped spine, not the curved S-shaped spine
    1:48:50 common in the West. They squat, they walk, they carry loads a lot, and they aren’t in chairs. They’re
    1:48:57 doing more active motions. Now, you know, I spend a lot of time sat down, whether it’s at a desk doing
    1:49:02 this or whether it’s in an office. I’m wondering from your experience, if you thought it would be
    1:49:09 better to have a standing desk or is this? No. No? No, I think standing desks are great. And I hate to
    1:49:13 say it because I might actually, I might have to hold myself responsible, but I feel like it would be
    1:49:19 beneficial for me too. I think that too much time sitting, right? There’s people that call sitting
    1:49:23 the new smoking. Like the, the detrimental effects that sitting can have, prolonged sitting can have
    1:49:29 on your body. Especially when you couple it with the fact that when we do go to sleep eight, nine,
    1:49:34 ten hours, like how much time do you want to spend in a sort of fixed immobile position in a day?
    1:49:38 Like you’re, you’re working all day. There’s a big chunk there, maybe eight hours, nine hours,
    1:49:42 ten hours with intermittent breaks that you’re going to the bathroom and getting some water. And then you
    1:49:46 got another eight or nine hours at night that you’re doing the same thing. Like your body wasn’t meant
    1:49:53 to be that immobile. Like I think the, there’s an actual compression. So when you’re, when you’re,
    1:49:59 when your joints are subject to gravity and you’re moving through space, you’re actually getting a
    1:50:04 bathing of those joints of the synovial fluid that’s in these joints, like let’s say your knees,
    1:50:09 that you’re essentially mobilizing because you’re compressed. And you know, again, with your knee,
    1:50:12 you’re weight bearing, and then you’re off of it, you’re weight bearing, you’re off. It’s like squeezing
    1:50:18 and bathing that, that joint in the synovial fluid. The outcomes are much better when we don’t allow
    1:50:23 that to become stagnant. And when we, when we stimulate that through frequent movement sessions,
    1:50:28 being up on your feet at a standing desk is certainly going to take away some of the compression and the
    1:50:34 load that we’re getting from the, the chair and probably discourage some of that really bad posture
    1:50:39 that comes from sitting and doing this. Standing in that you’re likely going to at least improve your
    1:50:43 posture from below. You may not improve your posture so much from above, like we talked about,
    1:50:47 but at least from below, you’re going to improve that. But I still think that the inactivity,
    1:50:53 just standing alone is not solving for the inactivity. You need to take more frequent breaks. I think people
    1:50:58 need to, um, get up and walk around just a little bit, five minutes, every, every, you know, 30 minutes
    1:51:03 or so would be ideal. But like, if you’re going to take a phone call, go walk while you’re on the phone.
    1:51:07 Like one thing I do is I have my office and I have the gym. And as soon as I know I’m going to be on a
    1:51:12 call, I just stand up and I walk around the gym while I’m on my call, just as an excuse to get up and
    1:51:16 move. I could easily conduct that phone call from the chair still, but I’m doing the rest of my work
    1:51:21 from the chair. Anything you can do, you know, I know they’re cliche, but you know, park a little
    1:51:26 further when you’re at a store. So you have to walk a little bit more, but I think it’s the frequency
    1:51:32 of the breaks that we’re not taking, which is the main, the main problem. I think that even if you added
    1:51:39 up all the time that you’re active in a day and then the time that you’re not active, it’s, if it was the
    1:51:44 same exact time of an activity, but I interspersed my activity more regularly throughout the day, you’d have
    1:51:48 less negative side effects than you do if you’re just grouping it. I’m going to be inactive from this
    1:51:52 period. I’m going to be active from this period because again, of that effect of intermittently
    1:51:56 bathing and giving these joints a break and subjecting to that, then to different stresses
    1:52:00 than just compression, compression, compression. It’s one of the reasons why I talk all the time about
    1:52:07 the benefit you can get from just hanging from a bar, right? To decompress your body, you know,
    1:52:13 even just minimally, again, not that much, you know, one arm hang or so, you know, two arm hangs a day
    1:52:18 is enough to give your body a bit of a break that you’re not getting right now. And nobody does
    1:52:22 that. Nobody, nobody hangs from a bar. What about, let’s talk about supplementation.
    1:52:26 I’ve got a bunch of supplements here with me now, and there’s so much said about supplementation,
    1:52:30 but if you were to give me some advice and guide me on what supplements you think I should be taking
    1:52:34 every day frequently versus the ones that maybe aren’t so important, but also just like the call
    1:52:39 outs of, you know, I saw this thing on Twitter going viral the other day where someone had
    1:52:47 screenshotted the top creatines on a certain website and then they tested them in a lab and found that a lot of
    1:52:52 of them weren’t actually creating in the doses that they’d said and in the form that they were
    1:52:57 selling. So I have this, I now have this skepticism around the supplements I’m taking. I’ve got some
    1:53:00 supplements here. I’ve got some more on the floor. What supplements do you think we should all be
    1:53:06 taking? And explain to me why. For building muscle, the two that rank at the very, very top of the list
    1:53:10 are going to be creatine monohydrate or any form of creatine. There’s different forms of creatine,
    1:53:17 we can get into those, but creatine and a protein powder. And some people want to argue the necessity
    1:53:23 of a protein powder. And I guess if you’re getting enough through your diet, you don’t have to take
    1:53:27 it. It’s not a necessity. You’re not getting anything magical from the protein powder that you’re
    1:53:32 not getting through your food. It’s just that you’re doing it at a much more economic cost.
    1:53:36 If you look at the price of protein these days, I mean, it’s, it’s certainly becoming a little bit
    1:53:42 unrealistic to think you’re going to meet your daily goals. And for me, my daily goal is around
    1:53:48 at minimum a gram per pound of body weight and upwards of 1.2 grams per pound of body weight,
    1:53:55 if you’re active. Creatine has become all the rage recently. I was looking at some Google search data
    1:54:02 and it shows just how quickly in search volume creatine is increasing from the early 2020s to 2025.
    1:54:08 Now it’s exploding. And it’s been around forever and been in the, in the benefits have been known
    1:54:13 forever. Right. So that’s interesting because that’s all related to the neurological benefits
    1:54:19 that creatine is showing in terms of depression and, um, degenerative neurological diseases and
    1:54:28 and its improvement, its ability to slow prevent things like, uh, MS and Parkinson’s and, you know,
    1:54:34 by basically keeping the brain in a more favorable, uh, bioenergetic state, meaning being able to,
    1:54:42 to feed the neurons of the brain, um, with the energy that seems to be lacking in some of these degenerative
    1:54:43 diseases.
    1:54:47 Also the other thing that I think has happened and I did, I did a little test in my office a
    1:54:53 couple of, a couple of months back where I asked who in the team took creatine and every hand that
    1:54:59 raised was a man. And I asked the women in my office why they didn’t take creatine and the overarching
    1:55:03 sort of misconception, which also my girlfriend told me about when we’re in Cape Town a couple of
    1:55:05 years ago. And I said, baby, you should take creatine. Everyone on my podcast is talking about it.
    1:55:10 Yeah. And she was like, no, it’s going to make me it. I think she, yeah, she sort of as like,
    1:55:12 she saw it as a steroid.
    1:55:12 Yeah.
    1:55:14 She was like, it’s what bodybuilders take.
    1:55:17 Well, that’s going to change quickly. Cause I think that you have a lot of people,
    1:55:22 highly respected people in the field that are doing the research as we speak in these areas
    1:55:29 that we’re talking about. I urged my wife recently to take, to take it. She is chronically
    1:55:36 sleep deprived because of my boys, you know, so she has, um, you know, she has a heart,
    1:55:42 definitely operating on a higher stress level. Um, it’s been shown to actually improve brain
    1:55:50 health and performance in sleep deprived and in stressed high stress states from a depression
    1:55:56 standpoint is being shown to be, uh, very effective even when kind of paired up with traditional
    1:56:01 approaches to treating depression through, uh, pharmaceuticals. It’s just got a lot of promise.
    1:56:05 And the good thing is that there’s really no downside, right? They haven’t really identified
    1:56:11 a downside to taking it. Um, there’s a lot of rumors as to what the downsides are. I actually made a video
    1:56:15 recently where I talked to them and I kind of addressed head on what they were. Jesse of course
    1:56:21 played our concerned parent who had all the questions he asked, but like, there is a big confusion that
    1:56:27 people have when it comes to people think it’s a steroid and they think that because the outcomes
    1:56:34 of taking creatine are it can increase lean muscle. It can increase strength. Sure. Because the outcomes
    1:56:41 are the same as let’s say anabolic steroid use doesn’t mean that the mechanism is the same or the
    1:56:46 magnitude of what you’re going to see from them is the same, or even the legality of, of the, of the
    1:56:51 supplement itself is the same. We’re talking about two completely different, uh, two different, two,
    1:56:55 two different mechanisms completely and two different things that the body are going to react much
    1:57:00 differently to. When it’s an anabolic steroid, it’s going into the muscle cell, binding to androgen
    1:57:05 receptors that then go into the nucleus of the cell and change gene expression, right? To basically
    1:57:09 convert. As I did in that video, I said, you’re taking an iPad and making it a MacBook, right? You’re,
    1:57:15 you’re completely changing what it is. Whereas with creatine monohydrate, you’re just talking about
    1:57:22 providing a more constant flow of energy to those muscle cells so that they can continue to turn over
    1:57:26 faster and continue to operate at higher levels of performance. Well, what happens when that, when
    1:57:32 that occurs, you’re able to generate more work in a, in a workout by getting more work done. You’re
    1:57:38 creating more of that overload. You’re also getting a secondary benefit of pulling water into the muscle
    1:57:43 cell with the creatine because osmotically, when you pull water, uh, anything into the cell,
    1:57:47 you’re going to bring along with it water to kind of keep the concentration inside the cell to be the
    1:57:53 same. Well, that extra water keeps the muscle cell hydrated. And that’s a great thing. A more
    1:57:59 hydrated muscle cell is going to likely grow better longer in the, in the long run, just like a flower
    1:58:02 of water would grow better than one without. And there’s lots of different types of creatine,
    1:58:07 right? There’s like gummies now, there’s monohydrate, there’s all kinds of creatines.
    1:58:12 I was over New Year’s again, I was looking at, um, different types of creatine. So I went to the
    1:58:17 shop and it sounds crazy, but I bought like 30 types and I just started researching it. And I
    1:58:22 realized that there’s like a better form of creatine. Yeah. Um, and there’s some creatines which aren’t
    1:58:27 so good. I eat ones that have many things added to them, um, et cetera. Yeah. I mean, creatine is pretty
    1:58:33 simple. I always present it in sort of two forms to people because there’s a, there’s one creatine
    1:58:37 creatine monohydrate and then there’s one called creatine hydrochloride. And the only difference
    1:58:42 is what it’s bound to. The creatine monohydrate is bound to a H2O molecule and the hydrochloride is
    1:58:49 bound to a hydrochloric acid molecule. And so what happens when that’s ingested in your body is that
    1:58:53 one’s more absorbable than the other. The hydrochloride is more absorbable than the other.
    1:59:00 So you could take lower dosages of that. The creatine monohydrate is usually taking
    1:59:03 it at a higher dosage. And now there’s some new research coming out that states that I used to
    1:59:07 think that it was just five grams for everybody, but now they’re finding that people that are like
    1:59:12 upwards of 200 pounds or more, they might benefit from like eight, nine, 10 grams per day. So bigger
    1:59:17 dosages there and people who are at, you know, 120 pounds or so, and maybe some of the females and
    1:59:21 female athletes, like they might benefit from even just two to three grams of creatine monohydrate.
    1:59:28 Hydrochloride is usually in lower dosages anyway. So comparative dose of five grams of monohydrate
    1:59:30 might equal out to two to three grams of hydrochloride.
    1:59:34 What’s all this stuff about loading? Because when I was younger, my brother was bodybuilding.
    1:59:37 He would, he would tell me that you had to load up. Yeah.
    1:59:41 I had to have a huge dosage for a week and then thereafter go back to a low dosage.
    1:59:47 It’s just, so your body ultimately reaches a capacity for creatine storage. So if you want to get there
    1:59:55 faster, you load, it’s five grams, four to five times a day. So a total dose of 20 to 25 grams in
    2:00:00 a day. Some people are going to find that that’s a little bit of an overload for them on their, on their
    2:00:04 gut. There is a by-product of creatine breakdown. Creatinine is what it’s called. We get it measured
    2:00:10 whenever we get our blood test done. That can sometimes pull along with it, some extra water,
    2:00:16 and that can make you feel a little gut discomfort from that. Again, at lower dosages, if you’re using
    2:00:20 hydrochloride, you wouldn’t see that breakdown as much. You wouldn’t, you wouldn’t get as much of that
    2:00:26 accumulated breakdown of creatinine. So you might get less of that bloating. That’s the only indication
    2:00:33 why I would ever suggest hydrochloride is if you are some of that 15% of people that have some sensitivity
    2:00:39 to that. And a lot of times getting around the loading phase and not doing it would bypass some
    2:00:44 of that discomfort that you feel, that gut discomfort that you feel from taking it. So what happens if you
    2:00:51 don’t load? You just ultimately get to the same capacity at a slower pace. So anywhere from 27 to 35
    2:00:56 days or so, you’re going to reach that full capacity anyway. If you’re taking it because you want to see
    2:01:02 benefits in performance, like power output and performance, let’s say, leading up to an event,
    2:01:06 that’s, you know, a competition in four or five days, then you might want to load because you have to kind
    2:01:13 of get to those full capacities sooner. But I don’t really see a need to have to load if, again, in the
    2:01:19 long run, you take away any of those risks, those gut risks, and then you get to that ultimate level
    2:01:24 anyway. And what about the proteins I’ve got here? Are there any particular proteins that are better than
    2:01:29 others? I mean, I like to say, since that’s mine, that’s better. But the, you know, the fact is that
    2:01:37 anything you can do to prioritize the quality of the protein. So in general, your isolate proteins are
    2:01:42 going to be of a higher quality than your concentrate proteins. They’re still protein, but there’s more
    2:01:50 on a gram per gram basis. It’s 90% versus 80% by volume. If it’s isolate versus concentrate,
    2:01:55 you’re getting more protein per volume. But they’re not all as advertised, are they?
    2:02:00 No. No, there’s, I mean, look, I, without, I don’t ever want to disparage other brands or,
    2:02:05 you know, I don’t, I’m not in the practice of doing that, but like there are some garbage quality proteins
    2:02:11 out there that are on the shelves of oftentimes like the biggest retailers, you know, they, they,
    2:02:15 they don’t, they’re, they’re in it to make money. They’re not in it to provide high quality.
    2:02:21 And, um, again, you’re still getting protein, but by the time your body absorbs what’s in there,
    2:02:24 it’s netting out to less than what it could be.
    2:02:25 How do I spot garbage?
    2:02:31 Uh, I think the best way to spot garbage would be to like, there’s something called, uh, amino acid
    2:02:37 spiking. You like people will, will actually include a lot of, um, glycine in their, in their, uh,
    2:02:44 proteins, like specifically adding glycine to it. Cause they can get the label benefit of increasing
    2:02:49 protein content, but it’s actually not a complete protein. So you’re not getting the actual quality
    2:02:52 that you would be getting from an isolate protein. What are some foods that you would just
    2:02:58 absolutely never let go near your mouth? The real ones where if your kids asked, or,
    2:03:05 you know, you just say, there’s no way we’re eating that. I really hate the dyes and foods,
    2:03:12 the food dyes. I think that’s a really, um, I’m glad that things are being done as we speak to try to
    2:03:18 eliminate them from our foods. I don’t know how our industry has gotten away with it for as long as it
    2:03:23 has it, you know, in, in Europe, they’ve known about the dangers of food coloring and food dyes
    2:03:30 for a decade or more. And we’re still eating these in our foods all the time for what benefit?
    2:03:33 So it looks more attractive on a, on a package. Like that’s bullshit.
    2:03:38 What about melatonin? I’ve got a little jar of it here that I found. Um, a lot of people are taking
    2:03:44 melatonin now, and I’ve got a friend very close to me that’s encouraging me to take melatonin. Do you have
    2:03:50 a view on it? My view is I believe it to be safe. I believe it to be, um, helpful, you know, for people
    2:03:58 that are having a problem establishing a normal sleep pattern. Um, we actually do, uh, uh, give it to our
    2:04:03 children at night because they do have, they do have issues with sleep. Um, but honestly, the,
    2:04:09 the thing that people find to be even more helpful to establishing that normal sleep pattern
    2:04:15 is that consistency in going to bed and that consistency of waking up. And when you know
    2:04:20 you’re on the right track, you generally don’t need, uh, an alarm clock to wake you up. If you’re
    2:04:25 doing it right and you’re getting enough sleep, you generally see that your body naturally wakes up
    2:04:29 within five to 10 minutes of the same time every morning without an alarm clock.
    2:04:31 Have you thought much about how we’re supposed to sleep?
    2:04:36 I mean, we talked about lower back, back pains, et cetera. Is there an optimal way to sleep?
    2:04:38 Am I meant to sleep on my front, my back, my side?
    2:04:43 So again, I think this is individual, you know, and again, there’s a lot of conditions that can
    2:04:50 sway somebody in one direction or another, but in general, I think the position that has the less,
    2:04:56 the least amount of negative side effects in terms of how you feel upon waking is to be in what we call
    2:05:00 the corpse, the corpse position, just laying on your back with your arms sort of at your side or crossed
    2:05:05 over your, your belly like this. If you’re able to tolerate even more and kind of up in this position
    2:05:09 here with your, with your arms up, just because again, that actually helps a little bit with some
    2:05:13 of that internal rotateness, uh, internal rotation tightness that we get in our shoulders that you
    2:05:19 were demonstrating up against that, the wall with that position before not as big a deal,
    2:05:26 but you have to understand that at what other time really, again, we just talked about being static
    2:05:29 throughout the day, but at least you’re getting up to go to the bathroom. At least you’re getting
    2:05:34 up to go get a meal. At least you’re getting up to go take a phone call. When else are you pretty
    2:05:38 much statically in the same position? I don’t care if you are on your side or on your back or
    2:05:44 on your other side or on your stomach, you’re pretty static for seven, eight, nine hours.
    2:05:51 There are some effects that can happen to you while sleeping that are significant.
    2:05:56 Like there are times people wake up and they feel excruciating amounts of pain. They did something
    2:06:00 during the night and they all, I must’ve done something when I slept, right? People say that all
    2:06:04 the time because they probably did. They probably did. They either stayed in one position for too long
    2:06:10 and weren’t conscious of it, or they positioned themselves over an arm and it kind of, you know,
    2:06:14 was in this really strange position for a long period of time because they weren’t conscious of it.
    2:06:21 But then there’s the sort of chronic effects of being a certain type of sleeper, like a side sleeper,
    2:06:25 especially some that like to sleep in the fetal position. They, they pull their knees up.
    2:06:32 The last thing you need is more hip flexion. It’s like sitting, like you’re getting from a chair,
    2:06:36 you’re creating your own chair in bed, right? You got another eight, nine hours of being in that
    2:06:41 position. Like lengthen them out, you know, get some, get some flexibility or at least, you know,
    2:06:47 get some elongation at that joint and those muscles. You know, sleeping with a pillow that is too
    2:06:52 fluffy can wreak havoc on your neck. You know, you wake up the next day, most, most of the back pain
    2:07:00 sufferers we talked about before. 82%, I believe, of people that, that report sleep disturbance say
    2:07:07 it’s from back pain. And what happens, they feel it mostly, 77% of them feel it upon waking. So like,
    2:07:10 they’re not feeling it when they’re sleeping, which is even worse because if they did,
    2:07:15 they might be able to modify that. They’re feeling it upon waking. And it goes back again,
    2:07:20 what we were talking about earlier. You see, it all relates. Like this back pain seems isolated.
    2:07:23 And we’re talking about the thoracic spine, that’s back pain. But now I’m talking about
    2:07:27 sleeping and that’s back pain. Like all these things relate to each other. That’s why you have
    2:07:35 to care about all of it. But being in that position is with that pillow up behind your head causes a lot of
    2:07:42 excess flexion of your neck, which can cause issues with the muscles around your neck and with the joints
    2:07:47 in your neck over time. So you might like to do that. But I’m telling you, the healthier position
    2:07:53 is to sleep with a really flat pillow, a really flat pillow. I myself used to wake up every morning with
    2:07:58 some degree of neck stiffness. I switched to a pillow that is pretty much only about one or two inches high,
    2:08:03 just enough to support my head. I never have any issues with neck pain again. You’re not abnormally
    2:08:08 propping it up. Not to mention if you have any type of sleep apnea issues or breathing issues at night.
    2:08:12 The on the back position with the head propped up is going to be worse because you’re closing down
    2:08:17 your airway a little bit more. You know, there are some cases where, again, that apnea patient might
    2:08:23 want to be on their side. You know, it’s going to be easier for their breathing. But in most cases,
    2:08:28 on their back. And also too, interestingly, you know, look, most people have tight calves,
    2:08:32 right? Their ankles are, again, we sit all day. We’re not pulling our ankles back towards our head.
    2:08:37 We’re not maintaining that mobility in our ankle with our foot moving towards our head. Well,
    2:08:41 what happens in a bed? You get in bed, the sheets are kind of tight at the bottom. They’re pulling your
    2:08:46 ankles straight down like that, and your feet are pointed the whole night. Further tightening those
    2:08:50 calves because they’re just shortening in that position. Especially if you trained your calves that day,
    2:08:55 and your muscles repair and regenerate at night, you know, you’re basically repairing them in the
    2:08:59 shortened position because your toes are pointed down. I always say, if you’re going to get in bed,
    2:09:03 loosen up the sheets at the end of the bed so that you can at least get the ability to move your toes
    2:09:08 backwards or they’re freely moving. They’re not being forced into this position. So lots of little
    2:09:12 tweaks you can make, and some people think they’re not as important. I think they’re very important given
    2:09:16 how long you stay in those positions. Never in any other portion of your day do you spend that much
    2:09:20 time in that position. Jeff, what’s the most important thing we haven’t talked about that we
    2:09:24 should have talked about as it relates to health, fitness, longevity, and I guess just more broadly,
    2:09:34 just living a good life? I think that you don’t want to stress yourself out thinking of all the
    2:09:42 things that you need to do because there’s many, and in doing so become paralyzed by an activity and
    2:09:46 say I’m not going to do anything at all because I can’t do all of it. I think that’s one of the biggest
    2:09:52 things that I see people do is they talk themselves out of it from the very beginning because they think
    2:09:55 that the commitment is going to be too much more than what they’re doing right now, too much to ask
    2:10:01 and they can’t do it. That’s a mistake. Chip away. We talked about nutrition again. Make that first
    2:10:06 pass. Take away the obvious stuff. The stuff you know is just not contributing to a healthier life.
    2:10:11 Then make another pass when you’re ready. From a fitness standpoint, get yourself to the gym. Try
    2:10:17 to do that first thing we said to take that first action. Get yourself out the door. Get a habit of
    2:10:22 doing that over a period of a couple months. You want to start to adopt a more intense training plan or you
    2:10:28 want to start to adopt a more intricate training split. Fine. After, don’t worry about it. The most
    2:10:34 important thing is to get started and then adopt some of these little things. I’m really noticing
    2:10:40 that my thoracic spine is not mobile enough, like Jeff said. I mean, hang from the bar. Do that one
    2:10:47 little activity each day. Those are the types of things that will pay big dividends when added up, but
    2:10:52 don’t be daunted by the thought that all of them have to be done or you’re not going to be healthy. Any
    2:11:00 investment that you make into your body is going to be a good investment that will pay off. Maybe not even
    2:11:07 right now, but as you started this with the idea of down the road, like you’re realizing now at 32, it’s going
    2:11:15 to matter at 52, 62, 72. And so by doing what you’re doing now, you’re making the right step in the right
    2:11:20 direction that can always be intensified as you go. And by the way, your ability to intensify and do
    2:11:26 more is going to be so much easier than when you’ve adopted the habit and you actually enjoy what you’re
    2:11:31 doing. And rather than making that big departure from what you’re doing now and thinking you’re just
    2:11:34 going to all of a sudden start loving all these things, you’re not, and you’re likely going to wind
    2:11:39 up making yourself not want to do it. Jeff, thank you for doing what you do because as I said to you
    2:11:44 before we started recording, you’ve been the go-to resource for me over the years. And in fact,
    2:11:48 whenever I’ve got a challenge, whether it’s like how to build my triceps or how to avoid an injury or
    2:11:53 other challenges relating to strength or longevity, all these kinds of things,
    2:11:58 I’m always happy when I find your videos because you’re someone that everybody trusts. You’re someone
    2:12:03 that presents the information in a really, really clear visual way of, you know, you’re famous for
    2:12:08 drawing on your own body, showing how the muscles sort of extend and where the muscles are and the
    2:12:13 range of motion. But you’ve helped me for free for a long, long time. Like I think,
    2:12:19 I think probably a decade. I think I spent about 10 years as you, you being my sort of personal
    2:12:24 trainer. And because this information is free and it’s on YouTube, you would have helped literally
    2:12:28 billions of people. I mean, I was looking at your channel. I think you’ve got almost 3 billion views.
    2:12:33 It might even be more now just on that one channel alone, but then the clips and everything else and
    2:12:37 how that’s inspired other people to become trainers on YouTube. So on behalf of all of those people,
    2:12:42 but also on behalf of me, just thank you so much for doing what you do. We have a closing tradition
    2:12:45 where the last guest leaves a question for the next guest, not knowing who they’re leaving it for.
    2:12:55 And the question that has been left for you is what would you change about you first and secondly?
    2:13:03 Now answer why haven’t you? Okay. What would I change about me? And then why have I not? Wow.
    2:13:16 Oh man. You know, there’s, there’s, there’s not much and I’m thinking off the top of my head here. So
    2:13:24 when I identify something that I want to change about myself, I usually do a pretty damn good job
    2:13:31 of putting in place steps to, to make that happen. And there are things that are quite personal about
    2:13:36 myself. There are things that from a relationship level, there are things from a, you know,
    2:13:43 self-improvement standpoint. Like I always seek to identify areas that I can improve and I do make those
    2:13:51 changes. And I take, I take it serious and I make steps to do that. So of the things that I’ve wanted to do,
    2:14:02 I think I always wanted to be more adventurous. I think that I’m a bit of a, of a homebody. And I
    2:14:09 think that I, I, I might, my wife is a big traveler. And I think that I probably would benefit from being
    2:14:15 a little bit more adventurous and taking some vacations to places that I would never ordinarily go
    2:14:20 to. If I’m looking for a travel partner or someone that could do that, she more than would be willing to
    2:14:28 want to do that with me. So I think perhaps I, I wished I would have changed that. I could certainly
    2:14:32 use an excuse and say that the boys keep us very busy and, and there’s a lot of reasons why I haven’t,
    2:14:36 but it’s probably not a real good excuse because we do find time to go away, but we seem to go back
    2:14:40 to the same places all the time. You’re going to give me two, it says first and secondly.
    2:14:46 I wish I could be a little bit less judgmental from time to time. And if anything,
    2:14:53 just keep it on the side of opinionated, but be, be open to hearing the opinions of others more.
    2:15:00 The reason why I haven’t, I think is more of, of wanting to be heard maybe in a, in a time when
    2:15:04 I was a kid of not being, I was a third kid. So I was probably not heard as much as I often thought
    2:15:09 I, I, I, I wanted to be. So the opinions come out first as a reflex, but if I could do that,
    2:15:14 I, I, I still wish I could, I could get a little better. Thank you. Thank you.
    2:15:21 I find it incredibly fascinating that when we look at the back end of Spotify and Apple and our audio
    2:15:27 channels, the majority of people that watch this podcast haven’t yet hit the follow button or the
    2:15:30 subscribe button, wherever you’re listening to this. I would like to make a deal with you.
    2:15:35 If you could do me a huge favor and hit that subscribe button, I will work tirelessly from now until
    2:15:39 forever to make the show better and better and better and better. I can’t tell you how much it
    2:15:43 helps when you hit that subscribe button, the show gets bigger, which means we can expand the production,
    2:15:47 bring in all the guests you want to see and continue to doing this thing we love. If you could do me that
    2:15:51 small favor and hit the follow button, wherever you’re listening to this, that would mean the world
    2:15:54 to me. That is the only favor I will ever ask you. Thank you so much for your time.
    2:16:19 Thank you.
    Việc sử dụng creatine có thể tăng cường sức mạnh và cơ bắp, nhưng cũng cải thiện sức khỏe não bộ và hiệu suất trong tình trạng thiếu ngủ, căng thẳng cao. Tuy nhiên, có một số nghiên cứu mới đang được công bố cho thấy khả năng của nó trong việc làm chậm, ngăn ngừa những thứ như… Wow. Jeff Cavalier là nhà vật lý trị liệu và huấn luyện viên sức mạnh được NFL, MLB, WWE, và cả Sylvester Stallone tin tưởng. Ông đã xây dựng được danh tiếng toàn cầu với các bài tập dựa trên khoa học có hiệu quả. Mọi người muốn gì? Khi chúng tôi khảo sát người theo dõi, tôi phát hiện ra rằng nam giới muốn có cơ bụng 6 múi, cơ bắp lớn hơn và phát triển ngực. Còn phụ nữ thì muốn có đôi chân đẹp hơn và lưng phát triển tốt. Vì vậy, chúng tôi sẽ đi vào những bài tập đó. Nhưng vấn đề lớn nhất mà hầu hết mọi người gặp phải là khó khăn trong việc bắt đầu. Và khi làm như vậy, họ trở nên tê liệt bởi một hoạt động và nói rằng, tôi sẽ không làm gì cả. Tôi thấy cảm xúc, nhưng thật buồn khi mọi người không bao giờ tìm thấy động lực và quyết tâm. Bởi vì những ảnh hưởng tiêu cực mà việc ngồi lâu có thể gây ra cho cơ thể bạn, người ta gọi đó là thuốc lá mới. Như là, nếu tôi cướp đi sức khỏe của bạn, bạn sẽ hết. Vì vậy, việc tìm kiếm động lực để đưa bản thân vào quỹ đạo sức khỏe tối ưu là rất quan trọng. Vậy nếu tôi là một trong những người gặp khó khăn trong việc duy trì thói quen hàng ngày, bạn sẽ bắt đầu với tôi từ đâu? Tôi sẽ bắt đầu với… Và tôi vẫn chưa xong. Mỡ bụng dưới. Làm thế nào để tôi loại bỏ chúng? Calo vào, calo ra. Bạn đang làm công việc gì? Bạn nói rằng có năm bài tập chính để tối đa hóa tuổi thọ và chất lượng cuộc sống của bạn. Bạn có thể cho tôi xem những bài tập này không? Chắc chắn rồi. Và tại sao bạn lại mang theo cái bộ xương với cà vạt? Đây là Raymond. Tôi sử dụng nó để chỉ cho mọi người một trong những lĩnh vực huấn luyện thú vị nhất mà vẫn chưa được khám phá. Tôi thấy thật thú vị khi khi nhìn vào hậu trường của Spotify và Apple cùng với các kênh âm thanh của chúng tôi, phần lớn người xem podcast này vẫn chưa nhấn nút theo dõi hoặc nút đăng ký, bất kể bạn đang nghe ở đâu. Tôi muốn đưa ra một thỏa thuận với bạn. Nếu bạn có thể làm cho tôi một ơn lớn và nhấn nút đăng ký, tôi sẽ làm việc không mệt mỏi từ giờ đến mãi mãi để làm cho chương trình ngày càng tốt hơn. Tôi không thể nói hết mức độ mà nó giúp khi bạn nhấn nút đăng ký. Chương trình ngày càng lớn, có nghĩa là chúng tôi có thể mở rộng sản xuất, mang đến tất cả các khách mời mà bạn muốn thấy và tiếp tục làm điều mà chúng tôi yêu thích. Nếu bạn có thể làm cho tôi cái ơn nhỏ đó và nhấn nút theo dõi, bất kể bạn đang nghe ở đâu, điều đó có ý nghĩa rất lớn đối với tôi. Đó là ơn duy nhất mà tôi sẽ bao giờ yêu cầu bạn. Cảm ơn bạn rất nhiều vì thời gian của bạn. Jeff, bạn được biết đến như vua và là OG của thể hình trực tuyến, huấn luyện, tư vấn, hỗ trợ. Về sứ mệnh mà bạn đang theo đuổi và cách nhìn nhận của bạn khác biệt như thế nào so với những người khác trên thị trường, bạn nghĩ điều gì đã làm cho quan điểm của bạn khác biệt, độc đáo và có thể quan trọng hơn nhiều so với nhiều quan điểm khác liên quan đến cách để, cách để, cách để xây dựng cơ bắp, có một cơ thể khỏe mạnh và kéo dài tuổi thọ sức khỏe của chúng ta. Mọi người mà đa số đang cố gắng cung cấp thông tin ngoài kia, họ đáng có một mức độ. Tôi có một mức độ tôn trọng với mọi người làm điều đó vì tất cả đều cố gắng giúp người khác trở nên tốt hơn hoặc cải thiện bản thân. Tôi nghĩ rằng nơi mà tôi tập trung rất nhiều là vào một cách tiếp cận toàn diện hơn, đa dạng hơn để làm điều đó vì nền tảng của tôi không chỉ nằm ở việc huấn luyện sức mạnh hay vẻ đẹp mỹ thuật của thể dục, mà còn là một nhà vật lý trị liệu và có nền tảng vật lý trị liệu, tôi hiểu tầm quan trọng của việc không hy sinh cơ thể trong quá trình cố gắng cải thiện về mặt thẩm mỹ. Vì vậy, tôi tin rằng khi mọi người hiểu được lý do tại sao và họ trở nên được trao quyền để biến điều này thành hành trình của riêng họ, thì lợi ích sẽ rất rộng lớn. Nó không chỉ là phòng tập gym hay vẻ đẹp thẩm mỹ mà bạn cải thiện. Nó ảnh hưởng đến rất nhiều khía cạnh của cuộc sống vì sự cải thiện thể chất giúp cải thiện sức khỏe tâm thần. Nếu bạn cảm thấy, nếu bạn nhìn tốt hơn và cảm thấy tốt hơn về bản thân, sức khỏe tâm thần của bạn cũng sẽ cải thiện. Tôi nghĩ rằng mọi khía cạnh của cuộc sống đều được cải thiện với mức độ thể chất và sức khỏe được gia tăng. Vì vậy, lý do của tôi luôn là sử dụng nền tảng của mình để cố gắng khiến mọi người hiểu rằng ngay cả những đầu tư nhỏ nhất, không nhất thiết phải giống như tất cả những gì tôi làm. Và tôi cố gắng nhấn mạnh điều đó trong tất cả các video của mình, đặc biệt là khi chúng ta bắt đầu nói về chế độ dinh dưỡng, như bạn không cần phải ăn theo cách tôi để có được vóc dáng như tôi và vẫn hưởng lợi từ việc được gầy. Bạn có thể có mức mỡ cơ thể cao hơn nhiều nhưng vẫn thấy những lợi ích to lớn về mặt sức khỏe. Vì vậy, bạn không cần phải làm đúng như cách tôi làm, nhưng hãy lấy thông tin và áp dụng cho bản thân. Đó là phần thưởng lớn nhất đối với tôi. Bởi vì nếu tôi có thể chỉ cho bạn cách thực hiện, thì đó là cả ý nghĩa, dạy một người câu cá, đúng không? Nếu tôi có thể làm được điều đó, thì tôi nghĩ tôi đã làm đúng một điều gì đó. Tôi luôn nói, tôi có thể lấy đi tất cả mọi thứ từ bạn. Tôi có thể lấy tất cả tiền của bạn. Tôi có thể lấy nhà cửa. Tôi có thể lấy đi tất cả mọi thứ. Tôi cũng có thể lấy đi các mối quan hệ vì chúng ta có thể luôn tìm thấy một mối quan hệ khác. Nếu tôi lấy đi sức khỏe của bạn, bạn sẽ hết. Sức khỏe là tất cả. Bạn đã học gì? Một vài điều. Sinh học thần kinh vật lý trị liệu là bằng cấp ban đầu của tôi. Tôi đã trở thành một nhà vật lý trị liệu, điều này yêu cầu thêm ba năm. Và bạn đã trở thành một chuyên gia chứng nhận về sức mạnh và nâng cao thể lực đúng không? Hầu hết các công việc trong thể thao chuyên nghiệp đều yêu cầu một số chứng nhận về vấn đề đó. Vì vậy, bạn phải có bằng đại học, nhưng bạn cũng cần có một chứng nhận. Trong trường hợp này, đó là Hiệp hội Sức mạnh và Nâng cao thể lực Quốc gia.
    Và từ 25 năm qua kể từ khi bạn nhận được chứng chỉ đó, bạn đã làm việc với ai? Ai là người mà bạn đã giúp đỡ? Và có bao nhiêu người? Điều quan trọng nhất đến từ chứng chỉ đó là nó đã đủ điều kiện cho tôi làm việc cho đội Mets. Mets có ý nghĩa gì với bạn khi điều đó không còn quan trọng? Mets là đội bóng chày chuyên nghiệp New York Mets. Tôi đã làm việc với một số cầu thủ bóng chày giỏi nhất thế giới. Tôi đã có cơ hội làm việc với một số cầu thủ bóng đá vĩ đại nhất thế giới. Đó là những đô vật. Tôi là một fan hâm mộ đấu vật lớn khi còn nhỏ. Tôi đã gặp rất nhiều đô vật. Và điều đó thật thú vị vì đấu vật, mặc dù một số người có thể không thích kịch bản của nó, nhưng về mặt thể thao, họ là một trong những vận động viên được tặng nhiều nhất trên thế giới. Ý tôi là, lịch trình đi lại, số ngày họ đấu vật mỗi tuần, những khó khăn mà họ đặt cơ thể mình vào, dù bạn muốn nói gì thì kết quả có thể đã được xác định, nhưng những vết thương và bầm tím không phải là giả. Họ cũng phải có sức hút thẩm mỹ nữa. Vì vậy, đây là sự kết hợp giữa thể thao và thẩm mỹ luôn hấp dẫn tôi. Khi tôi nhìn vào một người như bạn và thấy những cơ bắp nổi bật và thấy bạn gầy như thế nào, rất dễ để rơi vào cái bẫy suy nghĩ rằng, ồ, bạn chỉ đơn giản là sinh ra với động lực cực kỳ mạnh mẽ và đó là lý do bạn trở thành như bây giờ. Nhưng tôi nghĩ động lực thực sự được đánh giá quá cao, đúng không? Bởi vì động lực không phải là thứ sản xuất ra kết quả. Nó có thể đưa bạn đến phòng tập và khiến bạn thực sự xuất hiện, bắt đầu công việc, nhưng chỉ có kỷ luật mới giữ bạn ở lại đó. Và có kỷ luật là tài sản số một mà ai đó có thể có. Bây giờ, kỷ luật đi kèm với việc tìm kiếm thành công. Vì vậy, ở độ tuổi trẻ, nếu bạn có thể, hoặc ở độ tuổi tập luyện sớm, nếu bạn có thể trải nghiệm một số thành công sớm, bạn sẽ trở nên có động lực, lại tự thúc đẩy để tiếp tục đi theo con đường đó. Di truyền của tôi chưa bao giờ tốt. Nếu mẹ tôi cao 1m52, cha tôi cao 1m75, nặng 72kg, không có nhiều cơ bắp. Tôi chắc chắn đã vượt qua cha mình về cơ bắp. Nhưng mà, tôi không đến từ một nguồn gen ưu tú. Không có cách nào. Nhưng tôi đã có mong muốn làm điều gì đó liên quan đến việc tập luyện và đưa cơ thể mình đi xa nhất có thể. Nhưng tôi thực sự tìm thấy kỷ luật thông qua việc tôi thích nó. Và tôi nhận ra rằng điều này đã nuôi dưỡng tôi theo những cách khác. Nó khiến tôi cảm thấy thỏa mãn. Vì vậy, thật dễ dàng để tôi gắn bó với nó. Bạn chắc hẳn đã gặp rất nhiều người đang vật lộn đến gặp bạn và họ nói, nghe này, tôi có những mục tiêu lớn. Tôi thừa cân. Tôi không cảm thấy tốt. Tôi có bệnh tiểu đường ở đây, vấn đề tim mạch ở đây, viêm ở đây. Và họ nói với bạn rằng họ muốn thay đổi. Bạn biết rằng bạn có thể thấy điều đó trên gương mặt của họ. Họ đang tuyệt vọng, nhưng họ không thay đổi vì lý do nào đó. Chúng ta đang sống trong một kỷ nguyên mà bạn có quyền truy cập vào internet. Bạn có rất nhiều thông tin. Hãy sử dụng nó theo bất kỳ cách nào bạn có thể để bắt đầu hành trình của mình. Bởi vì càng bắt đầu sớm, càng tốt. Nhưng thật buồn khi nhiều người không bao giờ tìm thấy ngọn lửa trong việc cố gắng bắt kịp, không có gì sai với điều đó. Bạn sẽ không… nó sẽ khó hơn khi bạn lớn tuổi, bắt đầu hoặc khởi động một chương trình tập luyện trong độ tuổi bốn mươi và năm mươi, dù tốt hơn nhiều so với việc không bắt đầu thì khó khăn hơn rất nhiều so với nếu bạn đã bắt đầu ở tuổi teen và hai mươi, bạn biết để phát triển thói quen đó, để duy trì thói quen đó. Rất khó để khởi động khi bạn lớn tuổi, nhưng tôi nghĩ rằng điều đó là khả thi. Vì vậy, lời khuyên tốt nhất của tôi dành cho những người đang vật lộn để bắt đầu là tìm ra những cách để bạn có thể loại bỏ suy nghĩ, đúng không? Bởi vì càng lâu bạn nghĩ, bạn càng có khả năng không thể làm được. Bạn biết đấy, điều ngăn cản hầu hết mọi người, có câu nói rằng, sự khởi đầu là điều ngăn cản hầu hết mọi người, đúng không? Nhưng cùng lúc đó, không phải là trở ngại trên con đường của bạn. Nó là thực tế rằng con đường ít kháng cự hơn thì hấp dẫn hơn. Vì vậy, cuối cùng bạn sẽ nói, ồ, tôi không biết, bạn biết đấy, tôi có thể chỉ ngồi trên ghế sofa và xem cái này. Tôi sẽ không đến phòng tập. Và tin tôi đi, ngay cả những đêm bây giờ đối với tôi khi tôi ở cùng một trong những con trai của mình, người đang ở trong phòng, đặt lên giường, có thể sẽ ngủ quên ở đó, bạn biết đấy và tỉnh dậy thì đã khuya. Tôi thậm chí không nghĩ là cho chó của mình ra ngoài. Tôi đi thẳng ra ngoài. Tôi đi bộ. Đôi khi tôi thực sự nửa tỉnh nửa mơ khi tôi đi bộ, nhưng tôi biết nếu tôi có thể đến phòng tập, bước vào, bật nhạc và bật đèn lên và làm một set khởi động, tôi sẽ ổn. Và nếu tôi thậm chí ngồi xuống một chút, tôi có thể thấy rằng con đường ít kháng cự hơn sẽ hấp dẫn hơn rất nhiều và chiếc ghế sofa sẽ thoải mái hơn nhiều. Và sau đó một khi nó trở thành điều gì đó mà bạn thưởng thức, bởi vì phần lớn thời gian, tôi nghĩ rằng bây giờ bạn có thể thích nó, đúng không? Quá trình. Việc thực hiện bước tự động đó sẽ trở nên dễ dàng hơn nhiều, nhưng vẫn sẽ có những ngày, bạn biết có thể là một ngày dài quay phim, bạn biết đấy và bạn sẽ nói, có thể không hôm nay. Nhưng nếu bạn dừng thương lượng với bản thân và chỉ cần đi và thực hiện hành động đầu tiên đó, đó thường là tất cả những gì cần thiết để đưa bạn qua cánh cửa. Và bạn nhận ra rằng, bạn biết đấy, những gì bạn, những gì bạn đã dự tính làm. Khi bạn nghĩ về hàng triệu người đã xem video của bạn, thực sự là hàng tỷ người đã xem video của bạn và tiêu thụ nội dung của bạn. Bạn hẳn đã nghe rất nhiều loại “ngọn lửa”. Khi tôi nói “ngọn lửa”, tôi có ý chỉ khoảnh khắc trong cuộc đời của ai đó khi có một điều gì đó xảy ra và nó đã bám lại. Cuối cùng đã bám lại. Bạn nghe thấy những điều gì? Ồ, những điều đó thay đổi cuộc sống như vậy. Nó là, nó là một phần của lý do tại sao tôi tiếp tục. Bạn biết đấy, nghe những câu chuyện này. Tôi đã có một sự kiện trực tiếp vài năm trước, lần đầu tiên mà chúng tôi từng tổ chức.
    Dưới đây là bản dịch tiếng Việt của đoạn văn trên:
    Vì vậy, tôi đã là một người mới. Tôi không biết mọi thứ sẽ diễn ra như thế nào, nhưng một phần của sự kiện đó là một cuộc thi mà chúng tôi tổ chức. Thôi nào, chúng tôi có một anh chàng trong độ tuổi gần 60, là người đầu tiên tham gia cuộc thi. Anh ấy đã rút thăm số một. Được rồi. Anh ấy đi và điều đầu tiên mà chúng tôi có là một bài thi chạy 300 yard, tính ra chỉ là khoảng cách 50 yard. Họ phải chạy đến cột tiêu và quay trở lại, tức là 100 yard tới lui một lần nữa. Ngày hôm đó trời rất nóng. Nhiệt độ lên tới khoảng 95 độ F. Vì dĩ nhiên tôi đã tổ chức sự kiện vào tháng Bảy, và tôi nghĩ, ổn rồi, điều này không ổn chút nào. Thôi nào, anh ấy ra ngoài, và trong lần chạy cuối cùng, anh ấy bắt đầu rung cánh tay. Anh ấy mất thăng bằng về phía trước. Tôi nghĩ, ôi không. Và anh ấy ngã xuống, bị trầy xước gối, máu chảy khắp nơi. Được rồi. Đứa trẻ tiếp theo bước lên. Nó được gọi tên. Hắn đi qua trạm thứ hai. Hắn bị quá nóng. Hắn đã cố gắng rất nhiều. Hắn phải đứng ngoài phần còn lại của cuộc thi vì bị quá nóng, và tôi đã sẵn sàng để dừng trò chơi lại. Bởi vì tôi nói rằng chúng tôi không chuẩn bị cho cái nóng này trong lần đầu tiên. Và dù sao, chúng tôi tiếp tục. Bài tập thứ tư cho người đàn ông mà tôi đã nói đến ở đầu là đẩy xe trượt. Chúng tôi đã đặt 225 pound trên xe trượt, nhưng cái xe đó nằm trên mặt đường trong bãi đậu xe của phòng tập mà chúng tôi đã tổ chức. Ma sát của xe trượt trên mặt đất không thực sự được tính toán. Nó khiến mọi thứ trở nên khó khăn hơn. Lại nữa, anh ấy có cái gối bị thương. Anh ấy đang đẩy nó. Anh ấy đã đẩy đến cuối, vật lộn. Và giờ anh ấy phải nhấc lên ở cuối một quả tạ kettlebell nặng 100 pound và mang nó trở lại. Anh ấy đi xuống đó. Anh ấy nắm quả tạ kettlebell sau nhiều nỗ lực để mang xe trượt xuống đó. Cuối cùng tôi chạy xuống đó và tôi đã nói, uh, tên của anh ấy là Craig. Tôi nói, Craig, bạn không cần phải làm điều này. Bạn ổn mà. Bạn ổn. Không sao cả. Và anh ấy nói, không, anh ấy nói, tôi sẽ làm nó. Anh ấy bắt đầu đi và chân anh ấy chéo lại với nhau. Nhìn như thể anh ấy sẽ ngã lần nữa. Và tôi đặt tay lên vai anh ấy. Tôi nói, người bạn, hãy lắng nghe, bạn không cần phải làm điều này. Anh ấy nói, tôi nổi da gà. Anh ấy nói, Jeff, tôi phải làm điều này. Anh ấy nói, tôi được chẩn đoán mắc bệnh MS cách đây bốn năm và tôi không cảm nhận được chân của mình. Tôi phải làm điều này. Và chính cái sự quyết tâm và động lực đó. Bạn không bao giờ biết. Bạn không biết họ đang phải đối mặt với điều gì. Bạn biết đấy, tôi cảm động, nhưng đó là loại điều khiến tôi cảm thấy phấn chấn. Và chúng tôi đã có một người khác cũng tham gia sự kiện của chúng tôi và anh ấy đang làm phần chống đẩy của cuộc thi. Đó là năm thứ hai. Anh ấy đang làm chống đẩy. Anh ấy không hạ xuống hoàn toàn. Vì vậy, anh ấy chỉ xuống cách ngực khoảng hai, ba inch. Tôi đến gần anh ấy. Tôi nói, ơi bạn, chỉ cần hạ chút nữa về phía ngực. Anh ấy nói, tôi không thể vì tôi có một cái bồn ở ngực và tôi mắc bệnh ung thư giai đoạn bốn và tôi không thể xuống hẳn vì cái bồn đó. Anh ấy đã qua đời hai tháng sau cuộc thi. Khi bạn nhận ra rằng mọi người làm điều này vì những lý do mà bạn không thể tưởng tượng nổi, nó không chỉ để đến phòng tập gym để có một cơ thể săn chắc. Họ đến đó vì những lý do mà chúng ta sẽ không bao giờ biết. Và tôi nghĩ những khoảnh khắc như vậy thực sự chạm đến trái tim tôi, như bạn có thể thấy, nhưng như vậy, chúng cho thấy sức mạnh của lòng quyết tâm. Và đó là một điều mà chúng ta sẽ không bao giờ có thể định lượng trong điều đó. Tôi đã suy nghĩ về cách mà người đàn ông không chịu đặt quả kettlebell 100 pound xuống. Thực ra, đó là một câu chuyện mà anh ấy muốn kể cho chính mình. Đó là điều mà anh ấy muốn làm vì lý do liên quan nhiều hơn đến bản sắc của cá nhân và câu chuyện chính mình của một người, như chúng ta gọi nó. Và, về điểm cụ thể đó, đó là một trong những điều mà tôi thường nghĩ đến khi nói về thể dục và tập luyện, đó là nếu tôi có thể là người nắm lấy chìa khóa vào ngày hôm đó khi tôi không cảm thấy muốn làm, thì điều đó lan tỏa đến phần còn lại của cuộc đời tôi như thế nào và như tôi xuất hiện trong những phần còn lại của cuộc đời mình khi có những điều tôi không muốn làm và cách mà điều đó định hình tôi theo thời gian thành một người có khả năng đối mặt với những điều khó khăn. Tôi nghĩ điều đó thật sự rất nổi bật. Thực tế, tôi đã đọc điều này. Tôi nghĩ Andrew Huberman đã nói với tôi điều này. Ông ấy nói rằng các nhà thần kinh học đã tìm thấy một phần của não, có liên quan đến việc thực hiện những việc khó khăn. Vâng. Tôi thấy điều đó. Và tôi nghĩ ông ấy đã nói rằng cơ bản phần não đó, và tôi sẽ đưa điều này lên màn hình, càng lớn lên nhiều hơn khi bạn làm những việc khó khăn. Vì vậy, bạn về cơ bản tạo ra cơ bắp có khả năng làm những việc khó khăn. Và ngay khi tôi học điều đó, tôi nghĩ, ôi, điều này thật hợp lý vì càng làm cho việc tập luyện trở nên kiên định, và sức khỏe và thể hình cũng kiên định, và giờ chế độ ăn uống của tôi như, khi chúng ta ngồi đây bây giờ, rất có kỷ luật. Tôi đã thay đổi như một người ở những lĩnh vực khác trong cuộc đời mình. Tôi đã tổ chức hơn với đồ đạc của mình. Và, ồ, bạn nhận ra bạn có khả năng gì, đúng không? Bởi vì tôi nghĩ chúng ta vẫn thường đánh giá thấp khả năng của mình. Và tôi nghĩ rằng liên quan đến hai người mà tôi vừa nhắc đến, khi bạn đối diện với một điều gì đó có vẻ nghiêm trọng hơn, một lần nữa, so với mức độ thể chất của bạn, bạn nhận ra rằng có một cái giếng sâu hơn mà bạn có thể khai thác để làm những điều mà bạn không muốn làm. Và tôi nghĩ những người may mắn, như bạn, đã tìm ra điều đó, đã tìm thấy chìa khóa vào vương quốc để có thể, bạn biết đấy, đưa bản thân mình lên một cấp độ nhận thức và tự nhận thức khác, điều này chắc chắn, như bạn đã nói, sẽ ảnh hưởng đến những lĩnh vực khác trong cuộc đời bạn.
    Bạn biết đấy, khi bạn có thể làm những việc khó khăn, thì vẫn không có gì đảm bảo rằng bạn sẽ có thể có cuộc trò chuyện khó khăn đó với ai đó. Nhưng bạn biết rằng bạn có khả năng làm những điều mà trước đây bạn không nghĩ mình có thể làm. Và điều này mang lại cho bạn sự tự tin để thực sự đi thực hiện chúng.
    Điều thú vị về điều này là, nghiên cứu mà Andrew Huberman đã nói đến cho thấy rằng nếu bạn bắt đầu thích điều gì đó mà bạn thực sự không thích lúc đầu, thì nó sẽ không còn thách thức khu vực đó của não nữa, mà khu vực đó sẽ bắt đầu thu nhỏ lại.
    Ồ, thật sao?
    Vì vậy, điều này khá thú vị, vì nó có nghĩa là bạn cần tiếp tục tìm kiếm thử thách.
    Tôi đã suy nghĩ rất nhiều về điều này trong suốt Giáng sinh và năm mới, tôi đã ngồi xuống với một trong những người bạn thân nhất của mình và hỏi anh ấy, tôi đã hỏi, bạn không thích bài tập nào nhất? Và chúng tôi đã lập một danh sách những điều đó. Sau đó, chúng tôi bắt đầu thực hiện những điều đó.
    Điều đó thật tuyệt.
    Thực ra, đó là chạy bộ và ngày tập chân và ngồi xổm.
    Đúng rồi.
    Nó cũng khiến tôi nhận ra, bởi vì khi tôi hỏi anh ấy tại sao anh không làm những điều đó, danh sách lý do mà anh đưa ra là những điều như, chân tôi không…, câu xin lỗi, não tôi, câu xin lỗi. Và chúng tôi đều nhận ra cùng nhau rằng đó chỉ là một đống lý do ngớ ngẩn mà chúng tôi đã tạo ra cho bản thân và giờ đây nó đang giới hạn chúng tôi.
    Có những điều như vậy trong cuộc sống của bạn không mà bạn chỉ…
    Ôi, trời ơi.
    Bạn tránh né?
    Tình trạng thân thể, chạy bộ, tôi cố gắng đối phó với những điều đó và làm chúng biết rằng tôi nên làm nhiều hơn nhưng luôn có nhiều điều hơn để làm.
    Một trong những điều bạn phải nhận ra từ tất cả nội dung bạn đã sản xuất qua tất cả các kênh này là thực sự như bản chất mà mọi người muốn. Và tôi, bạn biết đấy, vì bạn sẽ thấy từ lượt xem và mức độ tương tác, bạn sẽ xây dựng một kiểu mẫu tư duy rằng, ồ, mọi người thực sự quan tâm đến điều này.
    Vì vậy, nếu bạn phải tóm tắt cho tôi bản chất mà bạn nghĩ mọi người đang tìm kiếm, và khi tôi nói về bản chất, tôi muốn nói đến lý do, lý do, lý do, lý do, lý do, lý do, điểm rất sâu của điều đó. Những điều đó là gì?
    Ôi, tôi nghĩ rằng sự không tự tin chắc chắn là một yếu tố. Tôi nghĩ rằng cảm giác muốn được chấp nhận là một phần trong đó. Tôi nghĩ rằng cảm giác muốn có khả năng hơn, đúng không? Bởi vì tôi nghĩ rằng nhiều đàn ông mang theo sự không tự tin về khả năng của họ. Bạn biết đấy, nếu có lúc họ cần, hãy nói, bảo vệ gia đình của mình hoặc làm điều gì đó về mặt thể chất cần phải làm, họ sẽ có khả năng đến mức nào? Và tôi nghĩ rằng nhiều người trong chúng ta cảm thấy không tự tin trong sự chuẩn bị của mình theo hướng đó.
    Vì vậy, tôi nghĩ đó là động lực.
    Tôi từng nghe một câu trích dẫn nhiều năm trước. Nó nói rằng, sự thay đổi xảy ra khi nỗi đau của việc ở lại như cũ trở nên lớn hơn nỗi đau của việc thực hiện sự thay đổi.
    Và tôi đã suy nghĩ nếu bạn là huấn luyện viên của tôi và tôi là một trong những người cứng đầu đang vật lộn để bắt đầu, bạn sẽ bắt đầu với tôi từ đâu? Như, bạn sẽ làm gì nếu tôi rất cứng đầu? Tôi đã cố gắng trong ba năm. Tôi chưa bao giờ thành công. Nhưng rõ ràng có những hệ quả sức khỏe xảy ra trong cơ thể tôi. Bạn sẽ bắt đầu từ đâu để giúp tôi đi vào hoạt động?
    Có lẽ là cuộc trò chuyện. Bạn biết đấy, tôi sẽ bắt đầu với một cuộc trò chuyện.
    Tôi nghĩ rằng điều quan trọng là xem liệu bạn có thể hiểu lý do của ai đó hay không, bởi vì nếu bạn, nếu bạn hỏi câu hỏi này, đây là một bài tập thú vị để thực hiện. Nhưng nếu bạn hỏi câu hỏi, tại sao bạn muốn có thân hình đẹp? Bạn có thể sẽ nói, tôi quá béo ngay bây giờ.
    Và tôi sẽ nói với bạn, vậy điều đó có nghĩa là gì đối với bạn nếu bạn không béo như bạn nghĩ?
    Chà, tôi nghĩ sẽ tốt hơn vì tôi sẽ có bụng six-pack.
    Điều gì sẽ quan trọng nếu tôi có bụng six-pack?
    Chà, tôi sẽ thích cách mà tôi nhìn vào gương hơn.
    Tại sao điều đó lại quan trọng với bạn khi thích những gì mình nhìn thấy trong gương?
    Bởi vì tôi không cảm thấy mình đủ tốt ngay bây giờ vì tôi đang khiến chính mình thất vọng vì tôi biết rằng tôi không làm những điều mình cần làm.
    Tại sao điều đó lại quan trọng để không khiến chính mình thất vọng, đúng không?
    Vì vậy, khi bạn bắt đầu hỏi những câu hỏi, nhiều lần, hãy tiếp tục đi sâu hơn, bạn sẽ tìm ra lý do rất nhanh. Và nhiều lần nó bắt nguồn từ nỗi đau trong thời thơ ấu. Nó đến từ nỗi đau của việc khiến người khác thất vọng. Nó đến từ cảm giác tự ti mà bạn phát triển, hoặc vì nó đã được các bậc phụ huynh hay người khác nhồi nhét vào hoặc vì bạn chỉ không bao giờ có đủ sự tự tin để thực sự cảm thấy tốt hơn về bản thân.
    Tôi luôn nói rằng hầu hết những người đi tập gym suốt đời đều có một mức độ nào đó của nỗi đau trong cuộc sống khiến họ tìm kiếm điều này. Bởi vì đây là điều duy nhất họ có thể kiểm soát. Đây là lĩnh vực một cách rõ ràng, tôi không phải lắng nghe bất kỳ ai. Tôi phải làm những gì tôi phải làm cho bản thân và tôi kiểm soát cơ thể của mình.
    Và tôi nghĩ rằng nhiều lần, mọi người, hoặc đó là một cuộc thoát khỏi vấn đề, nơi mà bạn nhận lợi từ endorphin được tiết ra qua bài tập. Và nó là một cách thoát khỏi làm điều gì đó khiến bạn cảm thấy tốt hơn. Nhưng thường thì mọi người vào tập thể dục như một cách thoát khỏi một số nỗi đau đó.
    Vì vậy, nếu, nếu, nếu bạn đến với tôi ngay từ đầu, tôi sẽ bắt đầu với cuộc trò chuyện đó và cố gắng tìm hiểu lý do tại sao bạn không thể kiên trì với điều này? Bạn đã cố gắng và bạn đã dừng lại. Và tôi nghĩ rằng mọi người cần phải hiểu điều đó và tìm kiếm lý do để đưa bản thân vào đúng hướng với việc theo đuổi sức khỏe tối ưu.
    Và còn về cái gì đứng ở đỉnh cao đó thì sao? Làm thế nào để nó hiện rõ như tiêu đề của video hoặc điều đó? Tôi muốn nói rằng trên đỉnh là, bụng, cơ bắp tay, ngực và, và, bạn biết đấy, đau lưng dưới. Tôi có nghĩa là, mọi người thực sự đến với tôi vì một trong hai điều. Một lần nữa, tôi nghĩ rằng có hai vai trò của nhà vật lý trị liệu và huấn luyện viên thể lực. Tôi nghĩ rằng mọi người đến với tôi để sửa chữa một cái gì đó hoặc để cải thiện diện mạo của một cái gì đó.
    Dưới đây là bản dịch tiếng Việt của đoạn văn bạn đã cung cấp:
    Vậy là chúng tôi có rất nhiều quan điểm, rõ ràng xoay quanh việc khắc phục các vấn đề như đau lưng dưới, vấn đề về tư thế, đau đầu gối, đau vai và cách mà nó ảnh hưởng đến khả năng sống của họ hoặc trong các hoạt động thể dục của họ.
    Rồi còn một khía cạnh khác, nơi mọi người, tất nhiên, họ muốn có cơ bụng sáu múi, họ muốn có cánh tay đẹp và họ muốn có một cơ ngực. Tôi nhấn mạnh những điều này bởi vì thực tế là đó là những gì mà mọi người quan tâm nhiều nhất, vì, bạn biết đấy, đó là những “cơ bãi biển”, nhưng đó cũng là một thực tế trong cuộc sống. Mọi người muốn cải thiện những khu vực đó.
    Khi tôi đưa mọi người vào con đường đó, tôi luôn cố gắng giúp họ nhận ra rằng điều đó cũng ổn thôi. Bạn muốn có cơ bụng? Điều đó tốt. Nhưng rõ ràng là điều này có thể cần một kế hoạch ăn uống lành mạnh hơn. Vì vậy, tôi biết rằng tôi có thể ảnh hưởng đến sức khỏe tổng thể và cuộc sống của họ nhiều hơn nếu tôi có thể khiến họ ăn uống lành mạnh hơn so với hiện tại.
    Vì vậy, tôi luôn cảm thấy rằng bạn có thể đến vì bất kỳ sở thích hàng đầu nào của bạn. Nhưng sứ mệnh và mục tiêu của tôi là giúp bạn hiểu rằng có nhiều điều hơn thế nữa. Tôi đã chia tất cả những gì bạn đã nói thành ba phần, đó là mọi người muốn trông đẹp, họ muốn thể hiện và bất cứ điều gì điều đó có thể là, và họ cũng muốn có thể làm điều đó trong thời gian dài. Họ muốn sống lâu.
    Vì vậy, nếu chúng ta bắt đầu với việc trông đẹp như một danh mục hàng đầu, những điều gì mà bạn nghĩ là các danh mục phụ của việc trông đẹp? Số lượng mỡ mà một người mang theo. Vậy họ gầy như thế nào? Sự phát triển thẩm mỹ của các cơ bắp, hình dáng cơ thể của họ. Bởi vì, bạn biết đấy, bạn có thể giảm cân, nhưng như bạn đã mô tả trước đó, “gầy mỡ” thực sự không phải là một ngoại hình hấp dẫn. Vì vậy, tôi nghĩ họ muốn phát triển các cơ bắp theo những cách cụ thể.
    Bạn thấy sự khác biệt nào giữa những gì đàn ông nói họ muốn so với những gì phụ nữ nói họ muốn? Đàn ông thường đến và nói rằng họ muốn điều gì? Bạn biết đấy, là một huấn luyện viên của các vận động viên, điều này với tôi là điều bất hợp pháp, nhưng họ thực sự không thảo luận về bất kỳ điều gì ở phần dưới cơ thể, đúng không? Họ không nói rằng, tôi chỉ muốn có chân thật lớn hoặc tôi muốn có, bạn biết đấy, mông mạnh và phát triển. Ý tôi là, điều đó thực sự không phải là điều quan trọng hàng đầu.
    Vì vậy, hầu hết mọi thứ sẽ tập trung vào, bạn biết đấy, từ eo trở lên về mặt mong muốn thẩm mỹ, cổ to hơn cho đàn ông. Đối với phụ nữ thì ngược lại, đúng không? Đối với phụ nữ, họ tập trung trước tiên và quan trọng nhất vào phần dưới cơ thể. Họ muốn có đôi chân đẹp hơn. Họ muốn có đôi chân khỏe mạnh hơn. Họ muốn có phần mông phát triển tốt. Họ muốn, giống như, có thể có một tầm quan trọng văn hóa nào đó đối với điều đó. Bạn biết đấy, đàn ông bị đánh giá về mặt thẩm mỹ dựa trên cơ thể trên nhiều hơn là phụ nữ. Và phụ nữ bị đánh giá nhiều hơn về mặt thẩm mỹ dựa trên phần dưới cơ thể.
    Chúng ta đang nuôi dưỡng những mong muốn đó, đặc biệt là, bạn biết đấy, một lần lướt qua Instagram sẽ chỉ củng cố tất cả những điều tôi vừa nói đến. Trong danh mục đó về việc trông đẹp, dinh dưỡng? Quan trọng nhất, mức độ mỡ cơ thể mà bạn mang theo sẽ bị ảnh hưởng bởi chế độ dinh dưỡng. Vậy hãy bắt đầu với mỡ và gầy. Nếu tôi muốn gầy như bạn và tôi muốn có lượng mỡ cơ thể thấp, thì bắt đầu từ đâu?
    Điều đã xảy ra với tôi và điều mà tôi luôn khuyên mọi người là bắt đầu chỉ bằng cách nhìn từ trên cao xuống, bạn biết điều gì mà bạn đang làm không tốt vào lúc này? Bạn có uống rượu quá nhiều không? Bạn có kết thúc mỗi đêm với, bạn biết đấy, một pint kem không? Bạn biết rằng bạn đang làm một số điều sai. Vậy nên hãy xem xét những điều rõ ràng trước tiên. Và bạn chỉ cần làm điều đó trong vài tuần, bạn biết đấy, và bạn sẽ thấy sự tiến bộ của mình.
    Và điều thường xảy ra là, thông thường, những điều đó là những điều gây hại nhiều nhất khi nói về dinh dưỡng, mà bạn sẽ nhận thấy một số giảm cân nhanh khi bạn dừng lại. Bạn nghĩ những kẻ gây hại nào mà chúng ta không nhận ra là kẻ gây hại? Tôi đã từng có rất nhiều trong đời mình, thậm chí cả ketchup. Và vâng, tôi đã nghĩ rằng gạo trắng là tuyệt vời. Vâng. Ý tôi là, gạo trắng thực sự có một vị trí cho carbohydrate trong chế độ ăn kiêng của mọi người, tôi tin như vậy. Nhưng bạn phải có một sự tôn trọng lành mạnh đối với chúng vì chúng rất dễ bị ăn uống quá mức. Giống như mong muốn ăn năm miếng bít tết không có trong hầu hết chúng ta. Giống như, nhưng bạn có thể ăn một đĩa đầy rơm và một chút nữa hoặc mì ống và một chút nữa vì chúng, chúng rất hóa học dễ chịu với cơ thể.
    Vì vậy, tôi nghĩ mọi người cần thận trọng với việc tiêu thụ quá nhiều carbohydrate và họ không nhận thức được kích thước phần thực sự ảnh hưởng đến họ vì họ sẽ nói, không, tôi đã ăn, tôi đã ăn gạo và mì ống. Và, và tôi sẽ nói rằng tôi cũng ăn gạo và mì ống mỗi ngày, nhưng như vậy, có thể tôi không ăn nhiều như người đó. Vì vậy, kích thước phần, khi nói đến điều đó là một trong những lĩnh vực mà mọi người không có nhận thức tốt về những kẻ gây hại ẩn dấu. Ý tôi là, có đường trong rất nhiều thứ mà được sử dụng chỉ để làm cho những thứ này hấp dẫn hơn, đặc biệt là, bạn biết đấy, như sữa chua, đúng không? Mọi người sẽ có, bạn biết đấy, hoa quả ở dưới cùng của sữa chua, nhưng nó giống như chứa đầy đường.
    Hoặc trải nghiệm đầu tiên của tôi là bột yến mạch. Khi tôi đọc các tạp chí thể hình trong thời niên thiếu rằng mọi vận động viên thể hình đều ăn bột yến mạch vào buổi sáng. Vì vậy, tất nhiên tôi đã mua oats Quaker, nhưng tôi đã mua những gói nhỏ và chúng có đường nâu ở dưới cùng. Và thật sự là chúng chứa đầy đường. Chúng không tương đương với oats Quaker từ một, từ một hộp. Và vì vậy ở đây tôi nghĩ rằng tôi đang làm điều gì đó đúng, nhưng tôi không, bởi vì có nhiều đường trong đó hơn là trong một túi hoặc một bát ngũ cốc Tricks.
    Bạn tìm kiếm điều gì trên bao bì? Tôi luôn tìm đường và chất béo. Đó là những thứ tôi tìm kiếm.
    Chất béo trong chế độ ăn uống, có chín calo mỗi gram chất béo so với bốn calo mỗi gram protein hoặc carbohydrate. Có rất nhiều thực phẩm có mật độ calo cao hơn. Vì vậy, khi bạn có chất béo trên đĩa của mình theo bất kỳ cách nào, thì món ăn đó sẽ nhanh chóng gia tăng về mặt calo. Bạn cần phải chú ý đến điều này. Nếu bạn muốn giảm cân và đạt được trạng thái hạ calo để đạt được điều đó, bạn sẽ phải tiêu thụ ít calo hơn so với lượng bạn đang đốt cháy. Đó là lý do tại sao tôi xem xét hàm lượng chất béo, nhưng đường thì thực sự không cần thiết. Nó chỉ là một trong những thứ mà cơ thể chúng ta không cần. Nó có xu hướng quá hấp dẫn đến mức mà mọi người gặp khó khăn trong việc ngừng ăn đường. Vì vậy, tôi nghĩ đây là một trong những cách nhanh nhất để, um, đưa bản thân vào quỹ đạo là cố gắng giảm thiểu hàm lượng đường trong thực phẩm. Và sau đó, tôi tìm kiếm protein vì tôi nghĩ protein có rất nhiều lợi ích trong việc cải thiện tỷ lệ giữa chất béo và cơ bắp nạc, và cũng vì khả năng làm bạn cảm thấy no.
    Vì vậy, nếu bạn ăn một thực phẩm giàu protein, bạn sẽ thấy mình cảm thấy hài lòng và no nhanh hơn so với khi chỉ ăn một bữa ăn dựa trên carbohydrate. Vì vậy, đó là ba thứ mà tôi xem xét mỗi khi lật nhãn: protein, đường và chất béo. Và chế độ ăn uống của bạn trông như thế nào? Tôi ăn, uh, bữa sáng vào buổi sáng và thường thì, tôi sẽ cho bạn biết những bữa ăn điển hình. Tôi có, uh, bánh yến mạch. Tôi đã cho một chút bí đỏ vào bánh yến mạch, một ít bí đỏ đóng hộp, chỉ để bổ sung thêm, uh, vitamin và khoáng chất. Một ly protein, um, và có thể một vài lòng trắng trứng. Vì vậy, tôi nhận được lượng protein tốt, và cho bữa trưa, tôi sẽ có một bánh wrap gà nướng. Một lần nữa, tôi cố gắng ưu tiên protein ở mỗi bữa ăn. Và tôi sẽ cố gắng ăn sữa chua Hy Lạp có hàm lượng đường hạn chế. Um, sau đó tôi sẽ có một ly protein thường sau giờ làm việc, chỉ vì tôi biết rằng khi tôi xong việc, thường vào lúc sáu giờ, tôi trở về nhà, bọn trẻ có mặt ở đó, chúng muốn chơi, tôi chỉ có một thứ để ăn tạm cho đến bữa tối, nhận ra rằng bữa tối của tôi sẽ diễn ra muộn hơn vào ban đêm sau khi tập luyện.
    Tuy nhiên, điều xảy ra là buổi tập luyện diễn ra vào khoảng 10:30 đến 11 giờ đêm. Vì vậy, bữa tối diễn ra vào khoảng nửa đêm đối với tôi. Um, đó luôn, một lần nữa, dựa trên protein trước. Vì vậy, thường là thịt gà hoặc bít tết hoặc cá và sau đó là carbohydrate chứa chất xơ. Vì vậy, sẽ là cái gì đó như, uh, tôi thích edamame. Nó có, uh, chứa protein tốt. Và tôi không sợ protein đậu nành ở đó, đặc biệt là ở mức hạn chế, súp lơ. Và sau đó tôi có tinh bột của tôi, mà món yêu thích nhất của tôi là, uh, khoai lang. Vì vậy, tôi sẽ ăn khoai lang hoặc mì ống hoặc cả hai.
    Tôi vẫn khá ngạc nhiên rằng bạn ăn tối lúc nửa đêm, vậy bạn tập luyện lúc mấy giờ? Tôi tập khoảng 10:30 hoặc 11 giờ đến khoảng 11:45 hoặc gần 12 giờ. Có phải điều đó là kém tối ưu không? Nó chỉ tối ưu vì đó là thời điểm tôi có thể thực hiện liên tục. Được rồi. Nếu tôi có thể thay đổi điều đó, tôi sẽ có thể tập vào lúc 5 giờ chiều, bạn biết đấy, nhưng tôi luôn thấy rằng vẫn có việc đang diễn ra. Mọi người vẫn cần tôi vào thời điểm đó trong ngày. Tại sao không vào buổi sáng? Tôi rất khó khăn khi thức dậy. Tôi là một trong những người mà hoạt động giống như một xác sống trong khoảng 15 phút trước khi tôi cảm thấy sẵn sàng để bắt đầu. Tôi cũng rất giống vậy. Có lẽ tôi ăn hơi muộn một chút. Tôi tập luyện hơi muộn, v.v. Và khi tôi nghe bạn nói, tôi gần như đang nghe thấy chính mình. Và tôi biết phản biện là, à, Steven, nếu bạn đi ngủ sớm hơn và ăn sớm hơn, thì bạn sẽ thức dậy và có thể tập luyện vào buổi sáng. Vậy, bạn cảm thấy thế nào khi thức dậy? Bạn có cảm thấy năng lượng ngay khi thức dậy không hay bạn cảm thấy? Không. Vâng. Um, tôi rất giống bạn. Tôi dậy muộn. Vâng. Và nếu tôi dậy muộn, thì tôi thấy ổn. Nhưng nếu bạn cố gắng đánh thức tôi lúc bảy giờ, khả năng cao là tôi đã đi ngủ có thể vào lúc nửa đêm hoặc 1 giờ sáng. Vì vậy, không có đủ giấc ngủ diễn ra ở đó. Nhưng sau khi đeo chiếc Whoop này một thời gian, công ty mà tôi đầu tư vào, hashtag ADAT, hashtag ASA, một trong những điều tôi học được là khi tôi ăn gần thời gian đi ngủ, cơ thể tôi không thực sự đang ngủ. Bởi vì tôi có thể thấy nhịp tim nghỉ ngơi của mình cao trong suốt đêm. Vì vậy, cơ thể tôi thực sự chỉ đang làm việc với thực phẩm. Vì vậy, nó không phục hồi cơ thể của tôi. Một trong những mục tiêu của tôi trong năm nay là cố gắng không ăn sau 9 giờ tối. Tôi nghĩ đó là một mục tiêu tốt để thiết lập một thời gian ngủ hoặc giờ đi ngủ đều đặn hơn. Bởi vì điều quan trọng nhất mà tôi nghĩ mọi người cần hiểu là khi nói đến giấc ngủ, thói quen ngủ là điều quan trọng nhất, tôi tin như vậy. Ngay cả trong các trường hợp có tổng thời gian ngủ thấp hơn, thực sự có 27% người báo cáo rằng họ ngủ ít hơn 6 giờ mỗi đêm và 20% người ngủ từ 4 đến 5 giờ. Tôi thực sự rơi vào nhóm ngủ khoảng 5 đến 6 giờ mỗi đêm vì tôi đi ngủ muộn và dậy vào khoảng 7 giờ mỗi sáng. Bạn có theo dõi giấc ngủ không? Tôi không theo dõi giấc ngủ. Tôi đã làm trong một thời gian. Tôi không theo dõi giấc ngủ. Thực sự, tôi đã theo dõi mức cortisol của mình và mức cortisol của tôi thực sự đã cải thiện ngay cả khi thời gian ngủ tổng thể của tôi giảm. Bây giờ có, và tôi giữ điều này như một khả năng, nhưng tôi chưa kiểm tra bản thân. Có hai gen thực sự chịu trách nhiệm cho hội chứng người ngủ ngắn. Nói cách khác, nơi bạn có thể sống khỏe mạnh với ít giấc ngủ hơn vì nó tối ưu hóa biểu hiện gen cho sự tỉnh táo và hoạt động của thân não cho phép bạn thức dậy dễ dàng hơn. Và mặt trái của điều đó là chỉ có từ 1 đến 3% dân số có điều đó. Vì vậy, trừ khi tôi rất may mắn về điều đó, thì tôi có thể, bạn biết đấy, đang chơi một trò chơi mà cuối cùng tôi không thể thắng.
    Nhưng tôi nghĩ rằng có khả năng là một số người có thể hoạt động tốt hơn với tổng thời gian ngủ ít hơn những người khác.
    Về vấn đề gầy gò này, một trong những điều mà mọi người thường ám ảnh muốn loại bỏ là mỡ bụng dưới.
    Mỡ bụng cứng đầu này xuất hiện ngay ở đây trên hình người mẫu nhỏ bé của chúng ta.
    Bạn không có một cái túi.
    Chúng tôi gọi đó là cái túi.
    Tôi và bạn bè của tôi, chúng tôi gọi đó là cái túi.
    Chúng tôi có thể rất gầy ở những chỗ khác, nhưng vẫn có một chút cái túi ở đó.
    Một số người nghĩ rằng làm động tác gập bụng là cách để loại bỏ mỡ bụng cứng đầu đó.
    Theo bạn, đâu là câu trả lời?
    Đó là mức độ nghiêm ngặt của chế độ ăn uống.
    Và khi tôi nói về mức độ nghiêm ngặt, không chỉ là những thực phẩm mà bạn chọn, mà là sự nhất quán trong việc bạn lựa chọn chúng.
    Vậy bạn có thể duy trì chế độ ăn uống thật sạch này bao lâu?
    Tôi ghét từ “chế độ ăn sạch” vì thường khi mọi người nói họ ăn sạch, thực ra đó là điều đầu tiên, đó là một tín hiệu đỏ, nhưng họ không thật sự làm vậy.
    Nhưng tôi nghĩ điều này đến từ việc có khả năng duy trì cách ăn rất hạn chế.
    Khi nam giới tích lũy mỡ cơ thể, đó là nơi đầu tiên tăng lên và cũng là nơi cuối cùng giảm đi.
    Và một trong những khu vực lớn nhất cho điều đó, bạn đã đề cập rằng tôi không có một cái, nhưng dù điều này có vẻ ngớ ngẩn thế nào đi chăng nữa, khi tôi bắt đầu thấy một chút mỡ trên cơ thể mình, nó ngay ở đó.
    Và đó là bởi vì đó là nơi tuyệt đối đầu tiên tích lũy.
    Đó là sự xấu hổ mà cơ thể bạn làm điều này.
    Và điều đó ảnh hưởng đến chúng ta là nó hoạt động theo cách tiếp cận từ trên xuống.
    Cứ như bạn giảm mỡ trước từ đây và sau đó nó dần dần xuống và nơi cuối cùng là ở đây.
    Vậy nó hoạt động theo cách tiếp cận từ trên xuống.
    Khi bạn xuống tới đó, bạn đã mất mỡ ở gương mặt.
    Bạn đã mất mỡ ở cổ.
    Vì vậy, đôi khi tôi nhìn vào gương, tôi cảm thấy, chao ơi, bạn đã biến mất.
    Và tôi ghét cách mà gương mặt tôi trở nên như bị lõm vào.
    Nhưng đôi khi đó là cái giá mà bạn phải trả để duy trì một vóc dáng gầy gò, đặc biệt là một cách tự nhiên, vì đó là cách mà cơ thể bạn bắt đầu mất mỡ.
    Và đặc biệt khi bạn già đi, bạn bắt đầu mất collagen và độ dày của da.
    Nên điều đó trông có vẻ là một thách thức hơn.
    Nhưng cách tiếp cận từ trên xuống này đôi khi lại tốt vì nó cho phép bạn bắt đầu thấy những cơ bụng trên bên dưới lồng ngực.
    Hoặc khi bạn bắt đầu có hình thể tốt hơn, bạn có thể đã nhận thấy điều này.
    Bạn bắt đầu thấy, như vậy, lồng ngực dưới của tôi không còn chảy xệ nữa.
    Nó thực sự bắt đầu có hình dạng.
    Vậy điều thú vị là đó thực sự là một chút động lực như, tôi muốn tiếp tục.
    Tôi có thể thấy cơ bụng trên.
    Đúng vậy, tôi có thể thấy cơ bụng trên.
    Có đây mà.
    Tôi có chúng.
    Bạn biết đấy, thực sự tôi có chúng.
    Bạn biết đấy, tôi có một cặp hai múi, nhưng tôi có chúng.
    Tốt, bạn tiếp tục trên con đường đó.
    Đôi khi bạn cần làm cho chế độ ăn trở nên nghiêm ngặt hơn một chút.
    Đôi khi, bạn bỏ ra một đêm để, bạn biết đấy, giao lưu hoặc uống, khỏi lịch trình và bạn bắt đầu thấy nó, bạn biết đấy, giảm thêm và bạn bắt đầu có hàng cơ bụng hàng thứ hai.
    Sau đó, nó trở thành một câu hỏi về việc bạn có động lực để tiếp tục hay không.
    Và mức độ hy sinh nào là cần thiết hoặc là xứng đáng với bạn để tiếp tục?
    Và đó là điều tôi luôn nói, tôi đã đề cập từ đầu, liệu điều đó có quan trọng với bạn đến thế không?
    Bởi vì tôi có thể nói với bạn rằng ở mức mỡ cơ thể 10, 11, 12%, bạn sẽ trông tuyệt vời và bạn sẽ trông tốt hơn 98% nam giới.
    Nên cho dù bạn có vùng mỡ nhỏ nhỏ, bạn vẫn sẽ thấy cơ bụng của bạn, bạn vẫn sẽ có vai và cánh tay được định hình và, bạn biết đấy, một số mạch máu nổi lên ở những nơi khác.
    Như vậy, liệu điều đó có đủ tốt để bạn trải nghiệm những lợi ích sức khỏe mà bạn đã có, bạn sẽ ở đó.
    Về mặt thẩm mỹ, có lẽ bạn thực sự hài lòng với nơi bạn đang ở bây giờ so với nơi bạn đã đến từ đâu.
    Và bạn vẫn có thể sống một cuộc sống không ngập tràn hy sinh để có được điều đó.
    Và đó là cuộc chiến mà mọi người phải đấu tranh và tự hỏi bản thân điều gì đó giá trị đến đâu đối với họ.
    Liệu việc giảm cân có đơn giản chỉ là calo vào và calo ra?
    Tôi chỉ cần tiêu thụ ít calo hơn so với calo mất đi.
    Có và không.
    Vì để giảm cân, bạn sẽ cần ở trong tình trạng thiếu calo.
    Nhưng nếu bạn áp dụng cách tiếp cận đó và chỉ ăn những gì bạn muốn, hãy giả sử ăn Twinkies với tình trạng thiếu calo, bạn sẽ không có kết quả tương tự vì loại trọng lượng bị mất sẽ khác nhau tùy thuộc vào những gì bạn tiêu thụ.
    Vì vậy, nếu bạn không tiêu thụ đủ protein, bạn chỉ ăn Twinkies, bạn có thể giảm cân, nhưng bạn cũng sẽ mất cơ bắp trong quá trình đó.
    Vì vậy, nếu bạn muốn ngăn ngừa mất cơ bắp và tối đa hóa việc giữ cơ bắp, và có thể thậm chí tăng nhẹ trong tình trạng thiếu calo đó, thì bạn sẽ muốn ưu tiên protein.
    Vì vậy, không chỉ đơn thuần là calo vào và calo ra sẽ giúp bạn giảm cân.
    Nhưng cuối cùng, tôi nghĩ rằng mọi người không chỉ nói về việc giảm cân.
    Họ thực sự muốn đảm bảo rằng họ tối đa hóa cơ bắp gầy song song với việc giảm cân.
    Nếu họ muốn trông theo một cách nhất định, hoạt động theo cách nhất định, điều đó sẽ rất quan trọng.
    Những hiểu lầm lớn nhất về cơ bụng mà chúng ta có là gì?
    Việc giảm mỡ cơ thể bằng cách làm các động tác gập bụng và những thứ như vậy thì không hiệu quả.
    Bạn biết đấy, tôi nghĩ đó có lẽ là hiểu lầm lớn nhất.
    Tôi luôn nhớ Laszlo.
    Laszlo là một người đã làm việc ở nhà của tôi trong vai trò nhà thầu.
    Khi chúng tôi xây dựng, anh ấy thường đến gặp tôi vì anh ấy như một người đàn ông điển hình, đúng không?
    Anh ấy ở trong tình trạng khá tốt.
    Anh ấy làm việc mỗi ngày, rất năng động.
    Anh ấy nói: “Tôi phải tập thể dục, man.”
    Và tôi hỏi: “Vậy bạn tập bao nhiêu ngày mỗi tuần?”
    Anh ấy nói: “Thực ra, tôi không tập thể dục nhiều. Tôi chỉ, bạn biết đấy, làm một vài động tác chống đẩy và những thứ giống vậy.”
    Tôi nói: “Vậy bạn có thể sẽ phải tập thể dục hơn.”
    Bạn làm gì để chăm sóc dinh dưỡng của mình?
    Tôi ăn những gì tôi muốn.
    Và tôi đã nghĩ, được rồi.
    Nhưng anh ấy không thực sự thừa cân, bạn biết đấy, mà anh ấy là kiểu điển hình.
    Và anh ấy nói, chỉ cần cho tôi biết tôi có thể làm gì, tôi chỉ muốn biết tôi có thể làm gì cho điều này.
    Bài tập nào tốt mà tôi có thể làm cho điều này?
    Đối với mỡ bụng của anh ấy.
    Đối với mỡ bụng.
    Anh ấy chỉ vào bụng của mình.
    Và có vẻ như vẫn có niềm tin rằng chỉ cần một hoặc hai bài tập là đủ.
    Nhưng không phải như vậy, không phải như vậy.
    Cơ bụng không thể đạt được chỉ qua tập luyện.
    Luôn luôn là dinh dưỡng.
    Dinh dưỡng là yếu tố quyết định mức độ mỡ cơ thể, trên mọi thứ khác.
    Bây giờ, khi bạn đủ gầy, nếu bạn không tập luyện loại bài tập nào cho cơ bụng, có thể bạn sẽ có cơ bụng ít phát triển hơn vì bạn không có sự phát triển của cơ đó.
    Không có gì khác biệt giữa cơ bụng và cơ bắp tay hay cơ đùi.
    Đó vẫn là những cơ có thể phát triển.
    Và do cấu trúc của cơ bụng, có một đường thẳng ở giữa, đúng không?
    Đó chỉ là do sự khâu lại của một thứ gọi là linea alba.
    Đó chỉ là một lớp gân.
    Khi bạn phát triển chính các cơ thông qua các bài tập gập bụng hoặc tập luyện kháng lực, đúng không?
    Ngay cả việc tập cơ bụng có dùng tạ cũng hữu ích trong trường hợp này.
    Các cơ chỉ đang phát triển, giống như cơ bắp tay sẽ phát triển.
    Và khi chúng phát triển, bạn không thể thay đổi việc khâu lại của lớp gân.
    Vì vậy, chúng có phần phát triển nổi bật hơn từ khu vực đó.
    Vì vậy, bạn có cơ bụng rõ ràng hơn.
    Nhưng đó là cách duy nhất để thực sự làm điều đó là thông qua việc tập luyện để tăng trưởng cơ bụng.
    Nhưng bạn sẽ không thể đạt được điều đó nếu trước tiên bạn không tấn công vào lượng mỡ cơ thể nằm bên trên chúng.
    Và điều đó chỉ đến từ dinh dưỡng.
    Bạn biết không, đôi khi bạn thấy những người cử tạ lớn tuổi, như là những người từng cử tạ, và họ trông có vẻ hơi sưng lên.
    Điều đó là gì?
    Và đó thường là do việc sử dụng steroid đồng hóa gây ra hoặc hormone tăng trưởng.
    Điều đó không thường đến từ những hiện tượng tự nhiên mà khiến bụng bạn sưng lên như vậy.
    Ý tôi là, đôi khi nếu bạn có các loại thoát vị khác nhau, bạn có thể bị thoát vị thực sự trong bụng, không chỉ ở vùng háng, bạn biết đấy.
    Điều đó có thể gây ra một phần nào đó sự sưng lên trong cơ bụng, nhưng không phải là sự sưng lên toàn cầu mà bạn thấy ở đó.
    Đó thật sự thường là một dấu hiệu rõ ràng cho việc sử dụng hormone tăng trưởng, một cái gì đó mà họ đã lạm dụng khiến cho các cơ quan bên dưới thực sự phát triển và gây ra sự sưng lên, đẩy ra khỏi bụng.
    Đó là sự phát triển của các cơ quan.
    Vâng.
    Thực sự, đây là một hình ảnh khá đáng lo khi bạn nghĩ về nó, nhưng đó không phải là một điều lành mạnh để có.
    Và, bạn biết đấy, luôn luôn có rất nhiều hậu quả khi đi xuống con đường đó.
    Bạn biết đấy, họ có thể trông ngắn hạn giống như cách họ muốn trông.
    Và tôi sẽ lập luận rằng ngay cả trong những trường hợp đó, bạn biết đấy, cái nhìn “Mr. Olympia” lớn siêu lớn, tôi thậm chí không biết liệu điều đó có bao giờ hấp dẫn về mặt thẩm mỹ đối với tôi hay thậm chí là nhiều người, nhưng chắc chắn, nó để lại rất nhiều thiệt hại.
    Và mọi người làm điều đó ở nhiều độ tuổi khác nhau.
    Bây giờ, tôi nghĩ ngay cả những người không tập luyện để trở thành cử tạ, tôi có thể nghĩ đến một số người mà tôi biết đã bắt đầu dùng như TRT và hormone tăng trưởng thực sự khá trẻ và tôi thực sự thấy một chút hình dáng cơ thể tương tự.
    Tôi không hề biết đó là cái gì, nhưng đúng vậy.
    Ý tôi là, tôi nghĩ rằng TRT đang trở thành một con đường phổ biến cho mọi người.
    Tôi không thích điều đó. Đó là con đường phổ biến.
    Tôi không muốn xuất hiện như một người chống lại TRT.
    Bởi vì tôi đã được nhắc nhở về điều đó trong một số video tôi đã làm về nó, rằng bạn biết đấy, Jeff, có rất nhiều trường hợp mà mọi người có mức testosterone cực kỳ thấp và không có gì về mặt y học có thể làm ngoài việc thay thế testosterone không được sản xuất.
    Tôi hoàn toàn đánh giá cao điều đó.
    Nhưng như bạn đã lưu ý, sự gia tăng mối quan tâm về TRT đến từ rất nhiều tài liệu của những người nói về việc sử dụng nó và cách nó thực sự thay đổi họ về thể chất.
    Và họ đang làm điều đó với một tỷ lệ, như là, nó đang trở thành lựa chọn số một.
    Còn việc tối đa hóa tiềm năng tự nhiên của bạn trước đã, bạn biết không, trước khi tuyên bố bản thân có testosterone thấp, ngay cả ở mức 400 và 500, và sau đó đi sử dụng testosterone.
    Bạn sẽ phải dựa vào điều đó suốt đời.
    Nếu bạn theo đuổi con đường đó, bạn biết đấy, một khi bạn quyết định thay thế mức testosterone tự nhiên của cơ thể bạn bằng testosterone ngoại sinh, bạn sẽ phải dựa vào điều đó suốt đời.
    Bây giờ, một số người có thể thoát khỏi điều đó và sau đó thử khôi phục khả năng tự sản xuất testosterone của cơ thể, nhưng điều đó không phải là điều chắc chắn.
    Vì vậy, hãy chuẩn bị rằng một khi bạn đi xuống con đường đó, đó là lúc bạn sẽ phải sử dụng nó trong suốt phần đời còn lại của mình.
    Bạn đã bao giờ dùng TRT chưa?
    Không, không.
    Bạn sẽ bao giờ dùng không?
    Nếu sau này chứng minh rằng đó là điều có thể có lợi và an toàn, tôi muốn nói, tôi muốn nói rằng hoàn toàn an toàn vì đó là điều tôi muốn. Thì có thể tôi sẽ sử dụng nếu tôi cảm thấy như tôi thực sự đang chịu đựng từ việc mất mát hay sự thay đổi mà cơ thể tôi đang trải qua.
    Bởi vì tôi không muốn để bản thân già đi. Tôi muốn cố gắng làm những gì tôi có thể, nhưng đến giờ, hành trình của tôi hoàn toàn tự nhiên và làm theo cách mà tôi cảm thấy đạt được nhiều cảm hứng nhất bởi vì tôi không cần phải làm gì cả.
    Vì vậy, tôi cảm thấy như mình có động lực nhất từ khả năng tiếp tục của mình và tôi sẽ 50 tuổi năm nay.
    Còn về việc sống lâu thì sao? Khi chúng ta nghĩ về tuổi thọ và những gì cần thiết để tôi có thể sống lâu, nhưng vẫn mạnh mẽ trong những năm tháng sau này, chúng ta cần tập trung vào những lĩnh vực nào để rèn luyện và duy trì sức mạnh? Tôi cần đầu tư năng lượng và thời gian ở đâu?
    Đó là lý do tại sao tôi nghĩ rằng nếu bạn muốn trông như một vận động viên, bạn phải tập luyện như một vận động viên. Bởi vì đặc điểm nổi bật trong việc tập luyện của họ là nó đa dạng. Bạn không thể chỉ phát triển một yếu tố mà trở thành một vận động viên giỏi. Ngay cả khi bạn nhìn vào một người đơn chiều, tôi không nói điều này để hạ thấp họ, nhưng đơn chiều như một người đô vật tay, đúng không? Họ có thể có sức mạnh nắm và sức mạnh cẳng tay cũng như sức mạnh của cơ vai, để có thể lật ngược một người nào đó. Nhưng nếu họ có chế độ dinh dưỡng kém, giấc ngủ kém và sự phục hồi kém, họ sẽ có khả năng thua, đặc biệt vì khả năng thần kinh và sức mạnh nắm chặt của bạn có mối liên hệ trực tiếp với khả năng phục hồi của bạn. Nếu bạn không phát triển hơn một yếu tố, bạn sẽ không thể đạt được phong độ tốt nhất của mình.
    Vì vậy, khi mọi người trong cộng đồng nhìn nhận, nói chung là mọi người nhìn vào việc trở nên khỏe mạnh hơn và cảm thấy tốt hơn, điều đó sẽ không chỉ đơn thuần là một thứ. Trước hết, tôi tin rằng việc tham gia vào một chương trình đào tạo ưu tiên việc xây dựng cơ bắp là rất quan trọng. Việc phát triển cơ bắp và sức mạnh sẽ rất cần thiết vì chúng ta sẽ, như tôi đã đề cập trước đó, tự nhiên mất sức mạnh mỗi thập kỷ trôi qua, từ 8 đến 10% mỗi thập kỷ khi bạn qua tuổi 50. Vì vậy, bạn cần đảm bảo rằng bạn đang làm một cái gì đó để ngăn chặn điều đó. Bạn có thể làm chậm quá trình đó một cách đáng kể bằng cách tham gia vào tập luyện sức mạnh và tham gia vào việc tập tạ thường xuyên với mục tiêu cố gắng xây dựng cơ bắp. Nhưng bạn phải làm điều đó. Não cũng lão hóa. Vì vậy, việc thách thức khả năng cân bằng của bạn, việc thách thức khả năng duy trì sự kích hoạt cơ bắp là cần thiết, bởi vì một lần nữa, về mặt thần kinh, các tế bào thần kinh của bạn bắt đầu hoạt động chậm hơn. Bạn cần phải rèn luyện những thứ này. Khả năng phản ứng, kỹ năng phản ứng, lần nữa là các bài tập về cân bằng. Tất cả những điều này đều là những phần nhỏ mà mọi người có thể thực hiện.
    Tôi luôn nhớ đã thấy một ông lão. Ông ấy có một con đường vượt chướng ngại vật mà ông đã làm. Tôi không biết liệu bạn có từng thấy điều này chưa, nhưng đó là một video. Ông ấy 89 tuổi và đã làm con đường vượt chướng ngại vật này trong vườn của mình. Ông thường thêm một chướng ngại vật mới vào đường mỗi tuần và nó bao gồm một thanh thăng bằng và sau đó là một lưới mà ông phải leo lên và tất cả những thứ khác. Ông ấy đã chạy đường vượt chướng ngại vật một lần mỗi ngày. Ông nói rằng ông cố gắng tìm những cách mới để thử thách cơ thể của mình để giữ cho não bộ của mình luôn dự đoán điều gì sẽ xảy ra tiếp theo. Và lần nữa, bất kể ông có thấy điều này là điều ông không muốn làm hay không, có thể nó cũng là động lực cho ông ấy bởi vì ông đã làm những điều mà ông ghét phải làm. Nhưng ý tưởng ở đây là ông đã duy trì thể lực của mình bằng cách hoàn toàn đa dạng và kết hợp một số bài tập cân bằng và phản ứng vào phương pháp của mình vì điều đó rất quan trọng.
    Rủi ro về ngã gia tăng theo cấp số nhân khi bạn già đi. Nhiều điều liên quan đến điều mà chúng ta sẽ nói về cột sống ngực và việc mất khả năng di chuyển ở đó. Nhưng bạn cần xem xét những điều này. Tính linh hoạt và khả năng di chuyển liên quan đến điều đó. Bạn không thể, tôi luôn nói rằng có một cái kim tự tháp, đúng không? Nếu bạn nhìn vào kim tự tháp dinh dưỡng cũ, có một đáy mà bạn nên làm việc trên tất cả các thứ đó. Và sau đó nó tinh chỉnh lại và phát triển lên. Ở đáy kim tự tháp, hầu hết mọi người cho rằng là sức mạnh, đúng không? Bạn phải duy trì sức mạnh của mình. Và trên đó, bạn phải duy trì khối lượng cơ bắp của bạn, như lượng cơ bắp gầy bạn mang. Và trên đó, khả năng của bạn để thực hiện nhờ vào hai thuộc tính đó. Để có thể thực hiện mọi việc. Nếu như là một vận động viên, thì công việc kỹ năng của họ sẽ ở tận cùng. Nếu bạn là một cầu thủ bóng chày, bạn sẽ đánh bóng tốt như thế nào? Bạn sẽ cảm nhận được bóng nảy đất tốt như thế nào? Đó là công việc kỹ năng ở mức cao nhất.
    Điều đó bao gồm cả thể lực tim mạch.
    Thể lực tim mạch cũng nằm trong đó. Đúng rồi. Tình trạng thể chất của bạn sẽ thuộc về đó.
    Bạn biết đấy, tùy thuộc vào ai bạn nói chuyện về tuổi thọ và hiệu suất cũng như môn thể thao bạn chơi, nó sẽ nằm ở ngay trên hoặc dưới sức mạnh. Bây giờ tôi sẽ tranh luận rằng có một vài điều nằm dưới toàn bộ điều này. Giống như một cái cây. Bạn thấy cái cây ở trên mặt đất, nhưng bạn không thấy rễ và kim tự tháp nằm trên mặt đất, nhưng cái gì nằm dưới kim tự tháp, những rễ cây, sự ổn định, tính linh hoạt, khả năng di động của bạn. Bởi vì nếu tôi lấy người mạnh nhất, người có thể ngồi xổm được 600 pound, nhưng bây giờ tôi sẽ cho bạn lên một quả bóng ổn định và bảo bạn làm điều tương tự. Bạn sẽ không làm được. Tôi đã lấy đi sức mạnh tuyệt vời của bạn bởi vì tôi đã lấy đi sự ổn định của bạn. Và nếu bạn không thể đạt được một số vị trí nhất định của cơ thể bạn vì bạn thiếu khả năng di chuyển hoặc thiếu tính linh hoạt, thì tôi cũng đã lấy đi sức mạnh mà bạn có. Nó vẫn ở đó. Sức mạnh của bạn vẫn còn đó, nhưng nó không thể được thể hiện bởi vì tôi đã lấy đi sự ổn định. Vậy nên, gốc rễ thực sự của tuổi thọ và thể lực nằm ở khả năng duy trì tính di động, tính linh hoạt và sự ổn định của bạn. Tính linh hoạt là độ dài cơ bắp và khả năng thay đổi độ dài của cơ bắp. Tính di động là khả năng thực hiện những chuyển động của khớp trong toàn bộ phạm vi chuyển động của chúng. Vậy nên, đó là vấn đề cơ bắp hoặc khớp. Nó vẫn là cùng một khái niệm, nhưng chúng làm việc trên các yếu tố khác nhau.
    Bạn có nghĩ mọi người nhận ra điều này quan trọng đến mức nào và bạn có nghĩ họ thích nó không?
    Không, tôi nghĩ mọi người ghét điều đó. Và tôi nghĩ rằng, một số người thì thích.
    Nếu bạn yêu thích việc thực hành yoga, Pilates, bạn sẽ nhanh chóng nhận ra rằng bạn cảm thấy tốt hơn bao nhiêu khi thực hiện những loại bài tập này giúp cải thiện khả năng vận động và tính linh hoạt. Nhưng đối với những người thường xuyên đi tập gym, không, nó sẽ hoặc được xếp vào việc cuối cùng họ làm trước khi rời khỏi phòng tập hoặc sẽ không được thực hiện chút nào. Và tôi nghĩ rằng điều đó sẽ có tác động lớn đến cảm giác của họ. Tôi nghĩ rằng khi họ đề cập đến nguồn suối tuổi trẻ, việc kéo giãn và vận động có lẽ là điều giúp mọi người cảm thấy tốt nhất. Tôi đã nghe mọi người nói như vậy, và tôi đồng ý gần như hoàn toàn, nhưng tôi nghĩ rằng nếu bạn chỉ linh hoạt và thoải mái, nhưng lại thiếu sức mạnh, bạn sẽ không bao giờ có khả năng vận động tốt nhất có thể. Thực ra, tôi có cái băng này để minh họa cho điều đó. Giả sử ai đó hoàn toàn linh hoạt, đúng không? Và bạn đang cố gắng bắn cái băng này qua bàn, thì tôi không có nhiều lực căng cần thiết để tạo ra lực nhằm thực hiện việc đó. Ngược lại, nếu ai đó mạnh mẽ, có thể còn bị cơ bắp cứng nhắc, tôi lại không có bất kỳ độ linh hoạt nào ở đây để thực sự tạo ra một sự phản hồi đàn hồi hoặc để tạo ra nhiều lực. Nhưng nếu tôi lấy cái băng này và đạt được sự linh hoạt tối ưu, nhưng cũng cần sức mạnh trong trường hợp này, tức là cơ bắp, lực căng, tôi có thể bắn cái băng đó xa hơn với nhiều lực và sự dễ dàng hơn. Mục tiêu của chúng ta không chỉ là các vận động viên nên phấn đấu cho điều này, mà mục tiêu của chúng ta nên là có mức độ căng cơ và khả năng tạo lực phù hợp với sự linh hoạt và vận động, bởi vì chỉ khi đó bạn mới có thể thể hiện hiệu suất tốt nhất có thể. Tôi cần phải bỏ ra bao nhiêu công sức để trở nên linh hoạt hơn và cải thiện khả năng vận động của mình? Không nhiều. Nó chỉ cần phải nhất quán. Tôi nghĩ nếu bạn dành ra từ năm đến mười phút mỗi ngày để kéo giãn các vùng cơ bị căng, và một lần nữa, điều này rất cá nhân. Một điều mà tôi luôn nhấn mạnh, ngay cả khi tôi còn chơi bóng chày, mỗi cầu thủ từ tôi đều có một chương trình riêng và nó được dựa trên đánh giá toàn diện. Vì vậy, tôi sẽ tiến hành đánh giá cho từng cầu thủ và bạn sẽ thấy rằng dựa vào vị trí và yêu cầu của vị trí đó, kiểu cơ thể, bạn sẽ tìm ra những yêu cầu nhất định của một chương trình cần được thiết lập để duy trì sức khỏe tối ưu. Bạn sẽ bị căng ở một số vùng nhất định. Bạn sẽ có những điều cần được củng cố nhiều hơn những điều khác. Mọi người phải sẵn sàng A, tìm ra những điểm thiếu hụt ở đâu và B, thực sự theo đuổi một chương trình sẽ làm việc với những điểm thiếu hụt đó. Và khi bạn có điều đó, một lần nữa, danh sách toàn diện không cần phải là một giờ mỗi ngày để thực hiện những điều đó. Bạn ưu tiên danh sách đó và tập trung vào năm đến mười phút làm việc thêm với nó. Thật buồn cười. Tôi làm rất nhiều video như, hey, hãy làm điều này mỗi sáng, hãy làm điều đó mỗi sáng, hãy làm điều này mỗi sáng. Nhưng điều đó chỉ phù hợp với những người có những điểm thiếu hụt mà tôi làm nổi bật trong video. Mọi người nghĩ rằng họ phải kết hợp tất cả những điều đó thành một sự nghiệp riêng rẽ để có thể thực hiện được. Điều đó không cần thiết. Bạn có thể tìm ra những điều có tác động lớn nhất, nhưng tôi không nghĩ rằng việc kéo giãn yêu cầu thời gian dài cho những điều này. Nó đơn giản chỉ cần sự nhất quán từ chúng. Bạn nói rằng có năm bài tập chính bạn cần có để tối đa hóa sự trường thọ và chất lượng cuộc sống mà liên quan đến điều này. Đó là động tác deadlift một chân kiểu Romania, động tác ngồi xổm và với tay, động tác giữ tư thế ngồi xổm kiểu sumo, động tác hít đất chuỗi sau và động tác dạng hông. Bạn có thể cho tôi xem những bài tập này không? Chắc chắn rồi. Như bạn có thể thấy từ không gian, tôi có nghĩa là bạn không cần nhiều chỗ để có thể thực hiện những bài tập này. Chúng thực sự rất dễ tiếp cận. Chúng thực sự có thể được điều chỉnh với rào cản thấp đầu vào. Vì vậy, bất kể cấp độ nào bạn mang đến những bài tập này, bạn sẽ có thể thực hiện chúng. Được rồi. Bài tập đầu tiên ở đây khá đơn giản, nhưng nó yêu cầu một chút cân bằng và nó cũng sẽ dạy chúng ta một yêu cầu sinh học rất quan trọng, đó là gập hông. Nó được gọi là RDL một chân. Những gì bạn muốn làm là gập hông, giả vờ như có một ngăn kéo phía sau bạn đang mở. Bạn sẽ đóng nó lại bằng mông của mình. Sau đó bạn với tay về phía trước, nhưng đồng thời, bạn đá chân đối diện ra phía sau và kích hoạt cơ mông bên đó, nâng nó lên để tạo một chút cân bằng ngược. Mục tiêu của bạn là xem liệu bạn có thể thực hiện lên đến 10 lần mà không bị mất cân bằng hoặc không để chân kia chạm đất. Bài tập tiếp theo là điều mà chúng tôi gọi là ngồi xổm và với tay. Và những gì chúng tôi làm là chúng tôi ngồi xuống đất như thế này đến tư thế ngồi xổm và chúng tôi neo khuỷu tay vào bên sườn của đầu gối. Được rồi. Và từ đây, chúng tôi đứng lên bằng một tay, với tay lên và xoay và theo dõi nó bằng đầu của bạn khi bạn hướng lên cao nhất có thể về phía bầu trời. Bây giờ, mục tiêu ở đây là cố gắng giữ tư thế này trong tối đa 60 giây. Đó là điều đã mất khi chúng ta vào những tư thế mãn tính như thế này, đúng không? Với các thiết bị của chúng ta trên máy tính, chúng ta rơi vào tình trạng cột sống ngực cong, phần cột sống trên này. Làm điều này sẽ cho chúng ta sự linh hoạt mà chúng ta thiếu. Vậy điều tiếp theo là điều mà chúng tôi gọi là tư thế ngồi xổm kiểu sumo. Đó là một tư thế ngồi xổm giữ. Và nó dựa trên một điều gọi là tư thế ngựa, điều này nữa, chúng ta làm việc để có được sự linh hoạt và ổn định của hông, đúng không? Và một lần nữa, chúng ta sẽ tiếp tục làm việc với hông và tất cả ba mặt phẳng. Vì vậy, những gì chúng ta làm là ngồi xuống với chân rộng và hạ thấp vào tư thế này ở đây. Bây giờ, phiên bản dành cho người mới bắt đầu của điều này là đơn giản giữ khuỷu tay trên đùi để có một chút hỗ trợ.
    Nhưng điều tôi muốn thấy là phần ngực cao nhất mà tôi có thể đạt được theo cách mà chúng ta vừa thực hiện qua sự xoay chuyển đó để duy trì khu vực của cột sống, cột sống ngực và kéo dài ra, vì chúng ta biết rằng khi cột sống đó được kéo dài, vai sẽ đi theo và tư thế sẽ thoát khỏi vị trí này và chuyển sang vị trí thẳng đứng mở rộng hơn. Nếu chúng ta không thực hiện nó theo định dạng dành cho người mới bắt đầu, thì điều chúng ta sẽ làm là đan chéo tay lại. Được rồi. Bước vào vị trí xuống, vươn tay lên và ra ngoài. Được rồi. Đó là một tư thế giữ trong 30 giây đến 60 giây, tùy thuộc vào khả năng của bạn. Điều tiếp theo chúng ta cần làm là phải làm việc một chút về phần thân trên. Vì vậy, cơ thể trên, bạn vẫn nên có khả năng thực hiện bài tập thường được coi là thước đo sức mạnh thân trên, đó là bài chống đẩy. Nhưng chúng ta có thể thực hiện nó theo cách mà chúng ta nhận được lợi ích lớn hơn cả phía trước và phía sau. Vì vậy, chúng ta gọi đây là chống đẩy chuỗi sau. Đối với một bài chống đẩy, bạn muốn đặt tay ở dưới vai. Được rồi. Tôi sẽ biểu diễn một cái, sau đó chúng ta sẽ cùng làm với nhau. Bạn muốn có thể đẩy lên cho đến khi hoàn toàn duỗi thẳng. Bạn cũng muốn siết cơ đùi và cơ mông thật chặt. Vì vậy, bạn siết mông lại với nhau. Bạn duỗi thẳng đầu gối bằng cách co cơ đùi và sau đó bạn giữ một tư thế plank vững chắc ở đây. Bây giờ, khi bạn hạ người xuống, thông thường người ta sẽ dừng lại ở đây hoặc không lên hoàn toàn. Bạn đi hạ hoàn toàn xuống đất. Tại thời điểm này, bạn trượt tay ra trước mặt, duỗi bàn chân, giữ các cơ đùi co lại, siết chặt, và sau đó nâng cao lên thành tư thế mà chúng tôi gọi là người siêu nhân. Ngay từ đây, bạn sẽ tập luyện tất cả các cơ ở chuỗi sau của bạn từ gót chân lên đến đầu ngón tay, đúng không? Xuống, trượt lại, lên thành một bài chống đẩy vững chắc tốt. Đừng đánh mất sự ổn định nào. Xuống, trượt lên và nâng lên. Cuối cùng là một động tác trông có vẻ đơn giản, nhưng thực sự có nhiều lợi ích chức năng. Chúng ta đang nói đến động tác mở hông nằm nghiêng. Được rồi. Và điều chúng ta sẽ làm là vào tư thế này, chúng ta đặt mũi chân xuống phía trước. Bạn muốn phần mũi chân của bạn hướng xuống đất. Được rồi. Từ đó, bạn sẽ trượt chân về phía sau. Được rồi. Đến mức tối đa bạn có thể làm, sau đó nâng lên. Và ngay khi bạn thực hiện nâng cuối cùng đó, bạn sẽ cảm thấy một sự co lại ngay tại đây trong cơ mông. Cụ thể là ở cơ mông giữa. Đó là cơ kiểm soát yếu tố xoay của khớp hông và sự ổn định cũng như sức mạnh cần thiết để đẩy cơ thể bạn đi, ngay cả khi đi bộ bình thường, mà không để hông bạn rơi xuống hai bên. Bạn không muốn để điều đó xảy ra với mình. Bạn muốn có thể giữ tư thế này trong 30 đến 60 giây. Một số sai lầm mà mọi người mắc phải là để cảm thấy như họ đang nâng lên, họ sẽ chỉ xoay cơ thể để cho cơ gập đùi thực hiện việc nâng. Hãy nhớ rằng, chúng ta không cần cơ gập đùi để thực hiện việc nâng. Chúng ta muốn cơ mông giữa làm việc này. Vì vậy, bạn cần đảm bảo rằng bạn đang được xoay về phía trước trong suốt thời gian đó. Và đó là tất cả. Đó là năm điều thiết yếu. Nhanh chóng, đơn giản và cực kỳ hiệu quả. Không cần thiết bị fancy, không cần phòng gym, chỉ cần một chút không gian và sự kiên trì. Giờ quay trở lại với studio của Diary of a CEO. Sự thay đổi này đã biến đổi cách mà nhóm của tôi và tôi di chuyển, tập luyện và suy nghĩ về cơ thể của mình. Khi Tiến sĩ Daniel Lieberman xuất hiện trong Diary of a CEO, ông đã giải thích cách mà giày dép hiện đại, với sự đệm và hỗ trợ của chúng, khiến bàn chân của chúng ta trở nên yếu hơn và ít có khả năng thực hiện những gì thiên nhiên đã định sẵn cho chúng. Chúng ta đã mất đi sức mạnh tự nhiên và khả năng di động ở bàn chân, và điều này dẫn đến những vấn đề như đau lưng và đau đầu gối. Tôi đã mua một đôi giày Viva Barefoot, vì vậy tôi đã cho Daniel Lieberman xem, và ông nói rằng chúng chính xác là loại giày sẽ giúp tôi phục hồi chuyển động tự nhiên của bàn chân và xây dựng lại sức mạnh của mình. Nhưng tôi nghĩ tôi đã mắc bệnh viêm cân gan chân (plantar fasciitis), nơi mà đột nhiên bàn chân tôi bắt đầu đau liên tục. Và sau đó, tôi quyết định bắt đầu tăng cường sức mạnh cho bàn chân của mình bằng cách sử dụng Viva Barefoot. Và nghiên cứu từ Đại học Liverpool đã hỗ trợ điều này. Họ đã chỉ ra rằng việc đeo giày Viva Barefoot trong sáu tháng có thể tăng cường sức mạnh bàn chân lên đến 60%. Hãy truy cập vivobarefoot.com/DOAC và sử dụng mã DIARY20 từ nhà tài trợ của tôi để được giảm giá 20%. Một cơ thể mạnh mẽ bắt đầu từ những bàn chân mạnh mẽ. Và ngữ cảnh về những bài tập đó là gì? Tại sao bạn chọn những bài tập đó? Và những điều này có tín hiệu gì? Bạn có nói rằng nếu tôi có khả năng thực hiện những điều đó, thì có khả năng tôi có sức mạnh và độ linh hoạt phù hợp với tuổi thọ không? Đúng, đó là những bài tập tiêu chuẩn tốt sẽ đo lường ở mức cao bạn đã mất bao nhiêu sức mạnh trong những năm qua từ việc không thực hiện chúng. Vì vậy, bạn nên duy trì khả năng thực hiện những bài tập đó vì chúng sẽ phản ánh một cách tổng thể ít nhất là việc làm việc trên độ linh hoạt ở háng của bạn hoặc làm việc trên sức mạnh ở cơ bắp mở hông của bạn. Bởi vì cơ mở hông, nếu bạn nhìn hầu hết các bài tập chân, bài squat, bài deadlift, chúng diễn ra trong mặt phẳng sagittal, tức là mặt phẳng từ trước ra sau. Một trong những bài tập yêu thích nhất của tôi là bài lunge, đúng không? Tôi thích bài tập này, nhưng nó vẫn diễn ra từ trước ra sau trong mặt phẳng này. Việc có những bài tập hoạt động ở hai mặt phẳng còn lại, chủ yếu là xoay, nhưng làm việc qua mặt phẳng này, mặt phẳng bên, thực sự rất quan trọng để tạo ra một con người hoàn chỉnh, đúng không? Với mức độ sức mạnh hoàn chỉnh. Và bởi vì chúng không phải là những bài tập chính để thực hiện điều đó, như động tác nâng hông nằm nghiêng mà tôi đã chỉ cho bạn, không phải là một trong những bài tập lớn quan trọng nhất mà sẽ nằm trong danh sách của bạn. Bạn sẽ thực hiện squats trước, và có thể bạn sẽ không bao giờ thực hiện những điều đó.
    Nhưng điều đó không có nghĩa là cơ bắp đó không quan trọng, đúng không? Những cơ bắp đó tồn tại vì một lý do, và chúng cần được phát triển. Tôi nhớ có rất nhiều lần tôi đã kiểm tra sức mạnh quay trong hoặc ngoài của hông của một số cầu thủ bóng chày hàng đầu, những người dẫn đầu về số lần ghi điểm trên sân. Và sức mạnh của họ lại cực kỳ yếu, như yếu đến mức đáng kinh ngạc. Và bạn tự hỏi, làm thế nào điều đó có thể xảy ra? Bởi vì nó chưa bao giờ thực sự được đào tạo một cách trực tiếp. Vậy nó có ảnh hưởng không? Rõ ràng là họ đang chơi rất xuất sắc trên sân. Tôi vẫn nghĩ rằng nó sẽ có ảnh hưởng để cải thiện hiệu suất trên sân. Nhưng quan trọng hơn, một trong những cầu thủ đó thực sự đã gặp phải nhiều cơn đau đầu gối trong suốt sự nghiệp của mình. Và có những trận đấu bị bỏ lỡ vì đau gối. Thống kê sự nghiệp của anh ấy có thể đã trông như thế nào? Chúng đã đủ tiêu chuẩn để vào Hall of Fame. Nhưng thống kê sự nghiệp của anh ấy có thể đã trông như thế nào nếu anh không bỏ lỡ tất cả những trận đấu đó? Vì vậy, chúng có thể không cải thiện hiệu suất một cách trực tiếp, nhưng chúng có thể giúp họ khỏe mạnh hơn và tránh được các vấn đề khác bằng cách thực hiện chúng. Vì vậy, tôi nghĩ rằng những loại chuyển động nhỏ này thực sự tiết lộ điều gì có thể đang xảy ra bên dưới. Và điều tuyệt vời về chúng là bất kỳ ai cũng có thể làm được. Chúng không yêu cầu một phòng tập gym, không cần một thiết lập phức tạp. Chúng là những công cụ đánh giá rất tốt cho những người chỉ muốn xem họ đang ở đâu.
    Tại sao bạn lại mang theo hình nộm với chiếc nơ cổ?
    Chiếc nơ cổ, ý tôi là, nó đã được mặc đẹp hơn cả tôi. Tôi chỉ có áo phông của mình. Nhưng đây là Raymond. Tên đầy đủ của nó là X-Ray. Và Raymond là tên ngắn của nó. Tôi đã lấy nó ra, Chúa ơi, có lẽ vào năm 2011 hoặc 2012. Và nó đã nhanh chóng trở thành một thần tượng trong giới fans. Nhưng tôi nghĩ mọi người thích hình ảnh. Đối với tôi, nó không phải là một người di chuyển linh hoạt nhất. Nó đã mất cánh tay dưới và không còn một cánh tay nào ở bên này. Và nó không thực sự di chuyển tốt. Nhưng điều quan trọng là nó cũng đã mất cả chân của mình. Tôi có một cái chân ở đó nếu chúng ta cần nó. Nhưng cột sống. Nhìn này, đối với tôi, một lần nữa, tôi rất chú trọng vào khả năng hoạt động trong không gian. Và khả năng quay có lẽ là lĩnh vực thiếu hụt lớn nhất. Đó là điều mà chúng ta mất nhiều nhất. Và lý do cho điều đó là vì khu vực cột sống chịu trách nhiệm nhiều nhất cho chuyển động quay chức năng của thân trên sẽ nằm ở đây trong cột sống ngực. Điều này có nghĩa là bất kỳ ai muốn tự đo đạc cho mình, nó nằm ngay ở dưới đáy cổ. Nên ở gốc của cổ, cao hơn vai, và nó chạy xuống ngay bên dưới lồng ngực. Nên ngay nơi mà lồng ngực kết thúc chính là nơi cột sống ngực kết thúc. Nó có nhiều ảnh hưởng rộng lớn vì nó chia sẻ phạm vi chuyển động giữa hai hướng khác nhau. Vì vậy, khả năng di chuyển tới trước và ra phía sau, lại một lần nữa, nó có thể cúi về phía trước và về phía sau. Chúng ta có thể cúi về phía trước, chúng ta có thể quay lại đúng không? Bạn muốn có khoảng 40 độ linh hoạt ở vùng đó và khoảng 25 độ kéo dài qua vùng đó. Và chỉ riêng việc chúng ta ngồi đây, bạn biết đấy, chúng ta có thể đã có một chút tư thế này khi chúng ta đang cảm thấy thoải mái và trò chuyện. Chúng ta có thể hơi cong lên một chút.
    Khi bạn sử dụng chuyển động theo hướng này, và hãy tưởng tượng điều đó trông như thế nào khi mọi người đang sử dụng điện thoại hoặc ngồi ở bàn làm việc suốt cả ngày, bạn sẽ bắt đầu mất khả năng di chuyển và nghiêng ra phía sau, bạn sẽ bị cúi quá. À, mỗi khi bạn mất một độ nghiêng, bạn thực sự mất một độ nghiêng trực tiếp vào chuyển động quay. Vì vậy, bạn, bởi vì bạn đang chia sẻ chuyển động đó. Chuyển động chỉ có sẵn theo cách kết hợp. Vì vậy, nếu bạn muốn lấy lại chuyển động theo hướng này, sẽ có ít chuyển động hơn ở đây. Nếu tôi có một thứ gì đó, nếu bạn cho phép tôi cầm nó và đặt lên lưng bạn. lên lưng tôi. Vâng. Đúng vậy, giống như thế này, đúng không? Vâng. Bây giờ hãy cho phép mình cúi về phía trước. Giả vờ như bạn đang trên điện thoại, đúng không? Đến đó. Bây giờ hãy quay từ vai về một hướng, cúi xuống. Được rồi. Bây giờ hãy nhìn xuống nòng của thứ đó, bạn biết đằng sau bạn và xem điểm của bạn nằm ở đâu. Làm thế nào mà bạn xoay được? Được rồi, tuyệt vời. Bây giờ quay trở lại, tự phục hồi bản thân. Bây giờ hãy lấy lại khả năng di động mà bạn đã mất qua cột sống ngực.
    Tôi đang bị chuột rút ở lưng. Đó là cánh tay quay của bạn. Vì vậy, hãy chỉnh lại tư thế ngay bây giờ. Tư thế đẹp. Giả vờ như tôi đang quan sát, đúng không? Vì vậy, hãy đến đó. Bây giờ hãy quay lại theo hướng đó. Bạn đã nhận được thêm bao nhiêu? Vâng, tôi có thêm khoảng, giống như 20%. Đúng. Vì vậy, duy trì sự kéo dài cột sống ngực duy trì khả năng quay của bạn. Khả năng quay trong không gian là một trong những yêu cầu chức năng quan trọng nhất mà chúng ta có. Khi bạn, khi bạn ngã khi bạn già đi, bạn có khả năng sẽ tự động chạm tay vào một cái gì đó để lấy lại kiểm soát trước khi bạn rơi xuống và có thể gãy một cái hông. Về mặt chức năng như một vận động viên, khả năng của bạn để thực hiện phụ thuộc hoàn toàn vào khả năng quay. Bạn biết đấy, bạn thường không chỉ di chuyển trong một mặt phẳng như thế này. Nếu bạn là một cầu thủ bóng đá, Mỹ hay không, bạn đang quay suốt cả thời gian. Bạn tạo ra lực như một cầu thủ bóng đá, bạn biết đấy, bằng cách đá qua cơ thể của bạn, đúng không? Bằng việc ném một quả bóng chày, tất cả đều liên quan đến khả năng quay. Bạn cần phải giữ lại khả năng quay. Nhưng điều mà chúng ta mất là khả năng kéo dài của cột sống. Đến độ tuổi từ 50 đến 60, mọi người sẽ mất từ 25 đến 35% khả năng, khả năng di động của họ ở lĩnh vực này.
    Bạn cũng thấy điều đó. Bạn sẽ thấy điều đó khi mọi người già đi, họ trông cứng nhắc và họ có vẻ như một cỗ máy. Bà tôi, Chúa ban phước cho linh hồn bà, đã sống đến 97 tuổi.
    Wow.
    Nhưng ở độ tuổi đó, bà thực sự giống như một góc vuông. Bà thực sự như thế, bà có một cái bánh xe hỗ trợ và bà hoàn toàn cong người xuống cái bánh xe đó, khó mà tự đứng thẳng lên được. Bà đã mất hoàn toàn khả năng kéo dài. Vì vậy, bà không thể quay được chút nào.
    Và một lần nữa, về mặt chức năng, tôi nghĩ rằng chuyển động quan trọng nhất mà bạn có thể làm là có thể xoay qua phần thân của bạn để thực hiện các hoạt động. Vì vậy, tôi nghĩ rằng mọi người cần tập trung vào, một lần nữa, bạn quay lại khái niệm đó, bạn cần tập trung vào điều gì? Vâng, tôi có thể nói cho bạn một số bài tập tuyệt vời để duy trì sức mạnh của bạn, nhưng nếu trong quá trình cố gắng để có được một cú squat thật mạnh, bạn cũng đã mất đi khả năng xoay ngang của ngực, tôi không thể coi bạn là một người thực sự khỏe mạnh vì bạn đã từ bỏ một trong những điều quan trọng nhất mà bạn cần duy trì.
    Bởi vì tôi đã nghĩ rằng lão hóa và sau đó biến thành góc vuông là điều không thể tránh khỏi. Bởi vì bạn thấy điều đó ở rất nhiều người cao tuổi, họ thường bị cúi người. Và bạn có thể nghĩ, tại sao họ không đứng thẳng lên?
    Vâng. Điều đó là không thể, vì bạn đang thua cuộc chiến chống lại lực hấp dẫn, đúng không? Cuối cùng thì lực hấp dẫn sẽ chiến thắng, nhưng nó không nhất thiết phải chiến thắng hoàn toàn. Vì vậy, càng chăm chỉ làm việc để duy trì khả năng mở rộng qua cột sống ngực của bạn, thì bạn không phát triển những thích ứng tiêu cực từ việc luôn ở trong tư thế đó. Vậy điều gì sẽ xảy ra khi bạn ở trong tư thế này, bạn sẽ mất đi độ linh hoạt ở các khớp khác. Một lần nữa, nếu bạn lại ở trong tư thế đó, thực sự quay một chút, cố gắng nâng cánh tay của bạn lên cao nhất có thể từ vị trí đó. Được rồi, bây giờ chỉ cần thẳng người ra, đứng thẳng lên, hiện tại nâng cánh tay của bạn lên một lần nữa. Tại sao? Bởi vì bạn về cơ bản đã bị chặn lại ở vai, vì xương bả vai của bạn phải có khả năng xoay quanh lồng ngực khi bạn nâng cánh tay lên trên đầu.
    Tỉ lệ lớn khả năng di chuyển cánh tay của bạn qua đầu không chỉ là khớp bóng và ổ khớp ở đây để nâng cánh tay lên. Mà thực tế là xương bả vai của bạn phải xoay cùng với nó để cho phép nó đi lên đó. Thực tế tôi có thể chặn khả năng vận động trên đầu của bạn nếu tôi đứng sau bạn ngay bây giờ và chỉ cần giữ xương bả vai của bạn. Nếu tôi giữ xương bả vai của bạn ở đó, có thể bạn sẽ không thể nâng cánh tay lên cao hơn vị trí này, vì xương bả vai của bạn phải xoay để bạn có thể đạt được độ cao đó.
    Vì vậy, khi bạn nhận ra rằng trung tâm của sự rối loạn chức năng này có thể có những lợi ích xa rộng như thế nào, nơi đột nhiên một cái vai hoàn toàn khỏe mạnh không thể chuyển động lên trên đầu, và điều gì sẽ xảy ra tiếp theo? Nếu bạn không thể nâng cánh tay lên trên đầu, đúng không? Và tôi nói, Stephen, hãy nâng cánh tay của bạn lên trên đầu. Bạn sẽ nói: tôi không thể. Không, hãy nâng cánh tay của bạn lên trên đầu. Bạn sẽ như thế này. Bạn sẽ ngả người ra phía sau vì cánh tay của bạn không thể cao hơn, vì vậy bạn sẽ phải ngả người ra phía sau. Vậy bạn đang ngả từ đâu? Từ lưng dưới của bạn. Bây giờ, đột nhiên bạn đang yêu cầu một khu vực của cột sống mà lẽ ra phải vững chắc, đúng không? Lưng dưới, cột sống thắt lưng là một khu vực ổn định trong cơ thể bạn. Bạn đang yêu cầu nó bây giờ trở thành một khu vực di chuyển trong cơ thể bạn, và bạn đang yêu cầu chuyển động mà nó không tự nhiên muốn cho bạn, vì khu vực này đã không cho bạn điều đó, đúng không? Khu vực ngực trên đã không cho bạn.
    Vì vậy, điều gì sẽ xảy ra? Bây giờ bạn đang yêu cầu nó làm quá nhiều. Các cơ có thể bị co thắt. Bạn có thể làm hỏng các khớp ở lưng dưới của bạn. Bây giờ bạn đang gây ra một vấn đề ở đâu đó khác. Vì vậy, khu vực này có rất nhiều lợi ích xa rộng. Một điều khác có thể xảy ra nữa là khi bạn ở tư thế như thế này, tôi đã đề cập rằng khu vực cột sống này mà chúng tôi nói đến thực sự liên kết với các xương sườn. Nếu bạn ở trong tư thế nén này, nơi bạn đang gù người về phía trước, bạn thực sự không thể có đủ không khí vào phổi. Nó giống như cố gắng bơm hơi cho một cái bong bóng bên trong một cái hộp không thể mở ra. Bạn không thể làm cho phổi của mình được bơm đầy đúng cách. Thiếu phổi hoạt động đúng cách sẽ khiến bạn cảm thấy mệt mỏi hơn trong suốt cả ngày, và bạn sẽ cảm thấy ít được nghỉ ngơi vào ban đêm. Vì vậy, khu vực này có rất nhiều hệ lụy lên và xuống mà bạn thực sự cần phải chú ý đến.
    Và đó là một trong những điều, một lần nữa, nếu bạn hỏi tôi có bao nhiêu người tôi nghĩ thực sự làm việc trên khu vực này? Tối đa chỉ 10%. Tôi phải làm gì vào độ tuổi của tôi? Bây giờ tôi 30 tuổi, trong độ tuổi đầu 30. Tôi phải làm gì ngay bây giờ để đảm bảo rằng khi tôi lớn lên, tôi không bị gù và tôi có đầy đủ khả năng di động. Vâng, có một số điều như lần nữa, bất cứ khi nào bạn cố gắng tiếp cận bất kỳ sự rối loạn chức năng nào, chúng tôi nói về di động, phần linh hoạt là nền tảng của điều đó. Nhưng sau đó còn có một thành phần sức mạnh, vì bạn có thể giải phóng khả năng vận động và linh hoạt, nhưng bạn có thể duy trì nó không? Sức mạnh sẽ chỉ giúp bạn duy trì nó.
    Từ góc độ di động, linh hoạt, bạn có thể đơn giản đứng dựa vào một bức tường, đúng không? Và điều bạn cần làm ở đó là đặt phần sau của đầu bạn dựa vào tường, phần trên lưng bạn dựa vào tường, và mông của bạn dựa vào tường. Vì vậy, bạn đang ở càng phẳng càng tốt, và bạn đặt cánh tay của mình trở lại dựa vào tường. Phần sau của cẳng tay bạn phải ở sát vào tường. Bây giờ, một trong những yêu cầu để có thể đạt được điều đó sẽ là cần có khả năng di động hoặc linh hoạt tốt qua các cơ xô. Vì cơ xô của bạn, khi nó trở nên căng, muốn nội xoay cánh tay của bạn. Bạn có thể đưa chúng về phía sau như vậy không? Bạn có thể đưa cùi chỏ của mình về phía trước với cánh tay không? Bạn đang làm khá tốt, nhưng tôi có thể thấy một số khuyết điểm ở đó. Vì vậy, tôi có thể vào vị trí đó khi tôi ở đó? Sau đó, tôi có thể nâng chúng lên dựa vào tường một cách phẳng. Và khi tôi làm, cách duy nhất tôi có thể thực hiện điều đó là duy trì sự mở rộng của ngực, vì điều gì sẽ xảy ra là, nếu bạn mất điều đó, ngay khi bạn cố gắng nâng cánh tay lên, nó sẽ chỉ làm bạn bị gập người về phía trước từ tường, và bạn sẽ không thể lên đến đó. Bạn có thể thực hiện các bài tập kéo dài nơi bạn lấy cái gậy mà chúng tôi đã có ở đó, bạn sẽ nằm trên đất với mặt úp xuống, cái gậy ở trên lưng bạn như vậy. Bạn dang chân ra.
    Vậy là bạn trông hơi giống như một cái X, với hai tay dang ra đây và chân mở rộng. Tất cả những gì bạn cần làm là xoay xung quanh. Vì vậy, bạn đang cố gắng để xoay lên phía trần nhà. Cây gậy sẽ di chuyển ra phía sau bạn. Và bạn đang chủ yếu cô lập sự xoay ở phần lưng dưới, qua phần giữa lưng và cột sống ngực. Vì vậy, bạn đang thực hiện sự xoay và mở rộng, bởi vì điều đó khiến bạn phải nghiêng ra sau.
    Có một bài tập khác mà tôi gọi là cầu và vươn qua. Bài tập cầu và vươn qua này là bạn đẩy lên khi nằm ngửa, thực hiện một cầu bình thường, như cầu mông. Nhưng khi bạn đến đỉnh, bạn vươn tay qua cơ thể và cố gắng chạm ra phía sau vai bên kia. Vậy thì, bạn đang nhận được gì ở đó? Bạn đang có sự mở rộng qua cột sống và sự xoay cùng nhau để xem liệu bạn có thể kết hợp các động tác đó hay không. Và một lần nữa, hãy lấy lại phạm vi chuyển động mà được chia sẻ giữa hai chức năng đó. Tất cả những điều này đều là những gì bất kỳ ai cũng có thể làm, như ai cũng có thể thực hiện chúng. Và có thể bạn sẽ không làm tốt ngay từ đầu vì bạn bị hạn chế. Nhưng đây là những loại động tác sẽ cải thiện khi bạn thực hiện chúng. Và một lần nữa, đừng tìm kiếm sự hoàn hảo ngay lập tức. Nhưng điều tuyệt vời về những bài tập này là chúng không cần phải thực hiện trong hơn vài tuần liên tục để thực sự bắt đầu thấy được lợi ích và cảm nhận những gì xảy ra khi bạn bắt đầu trở nên ít bị hạn chế ở đây.
    Vậy nếu tôi chỉ thực hiện năm hoặc mười phút mỗi ngày với một số bài tập này, bạn nghĩ tác động tổng thể theo thời gian sẽ rất sâu sắc chứ?
    Rất, rất sâu sắc. Tôi nghĩ rằng mọi người không nhận ra sự đầu tư thời gian tối thiểu cần thiết. Nó chỉ cần được thực hiện mỗi ngày, đúng không? Những khoản tích lũy nhỏ đó phải được thực hiện mỗi ngày và chúng sẽ mang lại những lợi ích lớn nếu bạn làm.
    Và có quan trọng cho tôi để tập luyện trong một thời gian dài hay trong một khoảng thời gian ngắn hơn nhưng cường độ cao hơn không? Hay bạn nghĩ về điều đó như thế nào?
    Đúng vậy. Tôi luôn nói rằng bạn có thể tập luyện lâu hoặc bạn có thể tập luyện cật lực, nhưng bạn không thể làm cả hai. Đúng không? Và tôi nghĩ rằng đặc biệt khi bạn lớn tuổi, bạn cần phải tối thiểu hóa số lần xoay trục lốp, đúng không? Bạn có bao nhiêu vòng xoay lốp? Bởi vì ngay cả khi tôi chỉ nâng cánh tay lên trên cao và làm điều đó một ngàn lần mỗi ngày, tôi vẫn đang di chuyển cánh tay lên trong vị trí đó. Và mỗi lần tôi di chuyển nó lên, thậm chí ở đây trong khả năng hạn chế này để di chuyển với cánh tay này, bạn vẫn đang tạo ra một số ma sát và mài mòn trong khớp đó. Và nếu bạn có bất kỳ thay đổi thoái hóa nào, nếu bạn đã gặp phải, nếu bạn đã có bất kỳ loại gai xương nào ở vai, và điều này sẽ cọ xát với nó mỗi lần, thì giống như việc lấy một sợi dây và cọ xát qua qua một cạnh sắc. Cuối cùng nó chỉ bắt đầu bị tưa ra và tưa ra.
    Tôi muốn bạn đổi số lần lặp lại lấy cường độ, vì sức căng đối với cơ bắp với mức trọng lượng cao hơn mà bạn đang sử dụng hoặc cường độ của kỹ thuật mà bạn đang sử dụng sẽ mang lại lợi ích lớn hơn nhanh hơn so với việc chỉ tích lũy nhiều lần lặp lại cao. Bây giờ không phải nói rằng bạn không thể thực sự hưởng lợi từ việc lặp lại cao và phát triển cơ bắp. Bạn có thể. Họ đã thực sự chỉ ra gần đây rằng ở bất kỳ đâu từ năm đến ba mươi lần lặp lại gần đến hoặc hoàn toàn đến mức không thể tiếp tục có thể kích thích sự phát triển của cơ bắp.
    Tải trọng tuyệt đối đôi khi không quan trọng bằng nỗ lực diễn ra. Nhưng tôi tin rằng khi bạn lớn tuổi, bạn cần lưu giữ một số lần lặp lại đó vì nó có cùng hiệu ứng như việc mài mòn những chiếc lốp sẽ có. Cuối cùng, bạn sẽ phải thay lốp. Và có thể chúng ta có thể thay những chiếc lốp này dễ dàng hơn.
    Còn về tầm quan trọng của hình thức khi chúng ta tập luyện thì sao? Đây là một trong những điều mà bạn được biết đến, đó là nhấn mạnh rằng hình thức rất quan trọng. Có thể có một trường phái tư tưởng khác rằng, hãy nghe, nó đau, vì vậy chắc chắn nó phải làm được điều gì đó.
    Đúng vậy.
    Mọi người nghĩ nhiều điều như vậy. Họ nghĩ, ờ, tôi có cảm giác đau ở cơ, vậy rõ ràng điều đó có hiệu quả. Hình thức rất quan trọng bởi vì tôi nghĩ việc thực hiện mọi thứ với hình thức đúng mang lại hai lợi ích. Thứ nhất, nó giữ cho bạn an toàn. Có khả năng cao thì nếu bạn có thể làm điều gì đó với hình thức tốt, thì bạn đang kiểm soát trọng lượng mà bạn đang nâng lên. Và do đó, nó sẽ thực hiện đúng những gì nó cần làm với ít tác động tiêu cực nhất từ việc thực hiện điều đó.
    Về mức độ bạn có, tôi nghĩ điều đó phụ thuộc vào mục tiêu mà bạn muốn đạt được. Vì vậy, nếu bạn cố gắng đạt được sự tăng trưởng cơ bắp, tôi là người rất tin rằng sự tăng trưởng cơ bắp không phải là điều ngẫu nhiên, mà là điều được ghi nhận. Và bạn cần phải ép buộc bản thân, bạn cần phải buộc cơ thể mình phải thay đổi. Bởi vì cơ thể của bạn muốn ở trong trạng thái cân bằng. Nó muốn giữ nguyên như vậy. Và việc khiến cơ thể bạn tạo ra mô cơ mới là điều cần nhiều năng lượng trao đổi chất, hoặc nó tạo ra nhiều mô hơn sẽ yêu cầu một nhu cầu trao đổi chất cao hơn. Nó không muốn làm điều đó.
    Một lần nữa, trạng thái cân bằng cho biết rằng nó muốn giữ bạn ở trạng thái như cũ. Bạn phải lấy điều đó. Và cách duy nhất để lấy được điều này là phải bỏ ra một nỗ lực và cường độ vượt quá những gì cơ thể bạn có thể làm ngay bây giờ. Đó là lý do vì sao tôi là người rất tin vào việc thực hiện các hiệp đến mức không thể tiếp tục. Không phải vì tôi nghĩ rằng độ không thể tiếp tục tuyệt đối là cần thiết 100%, mà đó là điểm kết thúc khách quan duy nhất để bạn và tôi có thể nói cùng một ngôn ngữ ở đây. Bởi vì nếu bạn đến mức mà bạn không thể nâng được trọng lượng một lần nữa với hình thức tốt, thì tôi khá thoải mái nói rằng, ồ, Steven, bạn đã đến mức không thể tiếp tục. Tốt. Vì vậy, tôi biết bạn đã đi xa đủ. Nếu bạn dừng lại ở một hoặc hai lần ước lượng, mà nghiên cứu nói là chấp nhận được, khả năng kết quả giống nhau, làm thế nào tôi biết được đó thật sự là một hoặc hai lần? Tôi không biết. Tôi không biết. Bởi vì tôi nghĩ rằng nếu có một khẩu súng chĩa vào đầu bạn, bạn có thể nói, ồ, tôi có thể làm thêm hai lần nữa.
    Rất tốt, bây giờ không phải là một đến hai, mà là bốn. Và bốn hoàn toàn không hiệu quả, nếu không muốn nói là không hiệu quả chút nào, so với một đến hai trong dự trữ. Vì vậy, khi bạn thực hiện những bài tập này, với mức độ nỗ lực này, sẽ có một chút biến dạng về hình thức. Giờ, tôi không nói rằng hình thức nên bị phá vỡ, bạn có thể thấy một phạm vi chuyển động rút ngắn, bạn có thể thấy có một chút đà hơn. Tất cả đều ổn với tôi, miễn là vẫn được kiểm soát. Nếu bài tập bạn đang làm không còn giống như những gì bạn đã thực hiện lúc ban đầu, thì bạn đang không thực hiện đúng. Hình thức của bạn đã bị phá vỡ đến mức mà tôi không nghĩ bạn đang nhận được lợi ích từ nó. Bạn có thể thậm chí không đang thực sự đào tạo các cơ mà bạn đang cố gắng huấn luyện. Bạn có thể đã chuyển trọng tâm từ nơi bắt đầu bài tập, nó lẽ ra phải dành cho vùng ngực của bạn, nhưng khi bạn kết thúc, nó lại dành cho tất cả mọi thứ nhưng vùng ngực của bạn, vì bạn chỉ đang cố gắng di chuyển cơ thể qua không gian. Điều đó không hiệu quả nếu bạn đang cố gắng phát triển cơ bắp. Bạn muốn hướng lực vào các cơ mà bạn đang cố gắng xây dựng. Và đôi khi hình thức có thể trở nên hơi lỏng lẻo trong cuộc săn tìm đó, nhưng không đến nỗi bạn lại đang rời xa các cơ. Điều này chỉ là lùi lại một chút, nhưng một cuộc trò chuyện mà tôi đã có với một trong những người bạn của tôi hôm nọ là về cổ “nerd”. Và có phải có hậu quả nào không khi mà giờ đây chúng ta đều đi lang thang và nhìn xuống? Ví dụ cho cả cuộc trò chuyện này, tôi sẽ nhìn lên bạn, nhưng phần lớn thời gian tôi cũng đang nhìn xuống vào ghi chú của mình và những thứ khác. Và nếu tôi không ở đây, thì tôi đang sử dụng điện thoại của mình và đang nhìn xuống. Và chúng ta đã dành phần lớn cuộc sống của mình để nhìn xuống. Và tôi chỉ tự hỏi bạn nghĩ gì về điều đó.
    Ý tôi là, điều đó tốt. Đó là một kết nối tốt quay trở lại những gì chúng ta đã nói, bởi vì tôi tin rằng điều đó vẫn đến từ trung tâm của sự rối loạn chức năng, đó là cột sống ngực. Bởi vì khi bạn đi như thế này, đúng không, bạn thực sự cũng đang quay nội bộ các cánh tay. Vì vậy, đây là sự quay nội bộ của vai. Nếu tôi đi theo cách đó, đúng không, đó là sự quay ngoại. Nếu tôi làm theo cách chúng ta vừa làm đối diện với bức tường, đó là quay ngoại. Khó hơn khi bạn ở vị trí cao hơn so với khi thấp hơn. Nhưng khi bạn ở vị trí này, một khi bạn làm như vậy, thì cột sống có xu hướng theo bạn theo hướng đó. Khi bạn bắt đầu cong ở đây, cổ nerd chủ yếu là hậu quả của những gì xảy ra ở phía sau. Bởi vì khi bạn ở đây, bạn phải làm gì?
    – Đúng vậy. – Bạn phải nhìn lên, đúng không? Bởi vì đôi mắt của chúng ta luôn muốn nhìn thấy phía trước. Vì vậy, không phải cổ của bạn nhất thiết bị kéo theo hướng đó. Hoặc thực tế là bạn đang nhìn xuống. Điều đó có nghĩa là cơ thể của bạn đang theo. Và khi nó theo, sự thích ứng là, ừ, được rồi, giờ tôi đã phát triển những độ căng này theo cách này. Và tôi đã mất khả năng linh hoạt trong việc mở rộng cột sống. Tôi phải làm gì để bù đắp? Tôi phải nhìn lên. Vì vậy, giờ tôi đi lang thang với tư thế như thế này. Và đó là cổ nerd. Tôi nghĩ cổ nerd ít hơn về điều mà bạn phải điều trị từ tình trạng cổ và nhiều hơn về điều mà bạn phải điều trị từ tính linh hoạt của lưng.
    Bạn đã làm rất nhiều video liên quan đến các chấn thương, các chấn thương phổ biến mà chúng ta gặp phải khi tập luyện và huấn luyện. Những chấn thương nào phổ biến nhất nhưng có thể tránh được? Và tôi nên làm gì để tránh chúng? Bởi vì tôi rất quan tâm đến điều này khi tôi ngày càng lớn tuổi. Thực tế, khi chúng ta ngồi đây, như tôi đã nói với bạn, tôi đã bị rách một số dây chằng ở mắt cá chân và tôi đã đến phòng vật lý trị liệu hôm qua và tôi đã phải dùng nạng và tôi đang phải mang một đôi ủng lớn. Và chỉ đến khi bạn bị chấn thương, bạn mới nhận ra việc tránh điều này quan trọng như thế nào. Vâng. Bởi vì điều đó đặt bạn vào một tình huống mà đối với tôi, nó hoàn toàn thay đổi toàn bộ cuộc sống tôi. Không chỉ tôi không thể di chuyển qua không gian một cách bình thường mà sau đó tôi không thể tập luyện. Tôi sẽ bị yếu đi. Điều đó sẽ có tác động đến sức khỏe trao đổi chất của tôi. Do đó, nó sẽ có tác động tiềm năng đến giấc ngủ của tôi, sự nhận thức của tôi và tất cả mọi thứ liên quan. Vì vậy, tôi nghĩ, ồ, tôi thực sự nên có một chương trình phòng ngừa chấn thương. Vậy thì những chấn thương nào xảy ra phổ biến nhất? Và bạn có lời khuyên nào cho tôi để tránh chúng không?
    Hãy xem. Đầu tiên, tôi rất khó chịu khi bạn gọi mình là người già ở tuổi 32. Tôi không biết điều đó khiến tôi như thế nào, nhưng tôi cảm thấy như một người giữ xác, nhưng bạn thực sự bắt đầu cảm thấy như vậy. Khi tôi còn là một đứa trẻ chơi bóng đá, tôi có thể chơi liên tục ba, bốn giờ mà không cần giãn cơ và tôi vẫn ổn. Những ngày này, tôi có tỷ lệ chấn thương 100% nếu tôi không giãn cơ, nếu tôi không khởi động và nếu tôi không thực sự, thực sự suy nghĩ về nó, tỷ lệ chấn thương 100%. Tôi như đang đi xuống dốc, bạn biết không? Chà, ý tôi là, bạn chắc chắn đang đi theo hướng sai, nhưng tôi nghĩ khi nói đến chấn thương, việc chuẩn bị sẽ giúp ai đó tránh được điều đó một cách đáng kể. Nó không thể hoàn toàn tránh được. Thực tế, tôi đã bị rách bắp tay ở cánh tay này, nhưng khi nói đến những chấn thương phổ biến hơn, tôi nghĩ bạn có thể nhìn vào các khớp mà được thiết kế để linh hoạt nhưng không được kiểm soát hoặc được thiết kế để ổn định nhưng đang bị yêu cầu làm quá nhiều. Vậy đó là gì? Nếu bạn nhìn vào vai của bạn, đúng không? Nó là một khối cầu. Và một lần nữa, chúng ta có thể xem xét. Đó là một khối cầu và ổ khớp, đúng không? Nó có khối cầu bên trong ổ khớp. Nó được thiết kế để có thể di chuyển theo mọi hướng. Chúng ta có thể di chuyển nó ở mọi nơi. Nếu bạn nhìn vào chân, đúng không? Chúng ta không có phần còn lại của hông, nhưng chúng ta có khối cầu từ khối cầu và ổ khớp. Nó được thiết kế để có thể đi theo mọi hướng. Khi những khớp đó, vai và hông không được kiểm soát, nghĩa là bạn thiếu sức mạnh ở các cơ điều khiển chuyển động của khớp đó, đó là khi bạn thực sự gặp phải vấn đề.
    Vậy những cơ nào kiểm soát điều đó? Chúng ta đã nói về một trong những bài tập nhỏ hơn trước đó, cơ glute medius. Cơ này kiểm soát chuyển động của hông trong mặt phẳng trước sau. Không chỉ trong hướng chạy tới lui, squat, lunge, deadlift, mà còn trong mặt phẳng ngang từ bên này sang bên kia. Nó kiểm soát các chuyển động của hông theo cách này. Nếu bạn không tập luyện chúng, thì chúng sẽ không tự dưng mạnh lên. Chúng có chức năng. Và nếu bạn không thách thức chức năng đó, thì bạn không thể làm mạnh cơ đó lên. Nghe có vẻ nhiều đúng không? Thực sự là rất nhiều. Nhưng tôi có nghĩa là, bạn có thể đạt được sức mạnh cần thiết với một bài tập. Bạn biết đấy, chức năng là sự abductions của hông. Vì vậy, bạn có thể thực hiện một số bài tập nâng hông hay nâng chân trong tư thế nằm nghiêng. Bạn có thể làm một bài tập khó hơn, như thực hiện lunge. Nhưng thú vị là, tất cả những gì bạn cần làm là để trọng lượng ở một bên. Vì vậy nếu tôi nói, “Được rồi, Stephen, bạn thường làm gì? Bạn thường làm gì cho các bài tập lunge? Bạn cầm bao nhiêu trọng lượng trong tay khi thực hiện một lunge bình thường? Hoặc bạn không làm lunge à?”
    “Tôi không làm nhiều lunge. Bạn phải làm lunge.”
    Vậy hãy giả sử bạn đang thực hiện một bài squat Bulgarian, một trong những bài tập yêu thích của tôi, trong đó bạn đặt một chân ra sau trên ghế. Tôi sẽ nói, cầm trọng lượng trong một tay. Bây giờ nếu bạn đang thực hiện một lunge và tôi để một quả tạ nặng 50 hoặc 60 pound trong tay bạn bên này, và sau đó bạn bước ra lunge, trọng lượng đó, bạn biết đấy, bạn đang ở vị trí chia đôi với một chân ở phía trước, trọng lượng bên này thực sự muốn kéo bạn theo hướng đó. Bạn phải kéo lại bên này thông qua các cơ bên ngoài của hông đối diện để giữ cho bạn ở trong vị trí đó. Và tôi có thể nói, “Tôi sẽ làm điều này khó hơn nữa. Đi chậm, thật chậm.” Vậy bây giờ bạn đang bước ra. Bạn ở trên một chân khi bạn bước. Bây giờ bạn đang ở trên một chân và bạn đang bị kéo về phía này. Bây giờ bạn đáp xuống, chân hạ xuống hoặc, bạn biết đấy, quả tạ muốn kéo bạn xuống. Bạn giữ đứng yên ở đó. Tôi làm bạn giữ nó trong vòng một hoặc hai giây ở vị trí dưới vì cơ thể của bạn thực sự khao khát muốn di chuyển về hướng đó. Tôi vừa huấn luyện sức mạnh chống lại sự abduction của hông của bạn trong mặt phẳng trước sau với một bài tập thực sự là bài tập theo mặt phẳng sagittal trước sau. Vì vậy, tôi có những cách mà tôi thực sự có thể lừa bạn để đạt được những điều này trong khi bạn đang tập luyện một cái gì đó khác. Thế nên không phải lúc nào cũng có thêm một việc mà bạn phải làm. Bạn có thể thực hiện điều này theo cách mà, bạn biết đấy, là một phần của những gì bạn làm.
    Vậy bạn sẽ làm gì? Nếu tôi nói với bạn, tôi muốn có một buổi tập toàn diện và bạn đang thiết kế kế hoạch tập luyện bảy ngày của tôi, bạn sẽ cho tôi làm gì?
    Một trong những cách tốt nhất để tập luyện là với phân chia trên dưới hoặc với phân chia đẩy kéo chân. Nếu bạn thực hiện phân chia đẩy kéo chân, tôi sẽ cần bạn bao gồm cả vai cùng với ngực và cơ tam đầu ở đó, đúng không? Bởi vì đó là cơ hội duy nhất trong tuần của bạn để tập luyện vai của mình. Và thật thú vị là, như một cơ đẩy, nó sẽ đi vào cùng một ngày.
    Vậy thứ Hai, tôi sẽ làm gì vào thứ Hai?
    Bạn có thể thực hiện bài đẩy ở đó, đúng không? Nhưng điều tôi muốn nói đến ở đây về phân chia đẩy kéo chân là điều đó có vẻ khá nhiều, đúng không? Bạn đang làm vai, ngực, cơ tam đầu. Một số người không thích lượng bài tập nhiều như vậy, đúng không?
    Đẩy là gì khi bạn nói đẩy. Nó không biết.
    Đúng vậy. Đẩy chỉ đơn giản là các cơ có chức năng tương tự để đẩy.
    Nếu bạn nhìn vào bài bench press, đó là đẩy trọng lượng ra khỏi bạn. Đó là hành động co cơ mà bạn đang thực hiện. Nếu tôi nhìn vào bài kéo lat, tôi kéo trọng lượng về phía mình. Đó là phần co cơ của nó. Nếu tôi thực hiện một bài bicep curl, tôi đang kéo nó về phía mình. Cơ tam đầu, vai, ngực, mọi thứ đều là đẩy. Tôi đẩy xa theo cách này, đẩy xa theo cách kia. Đẩy lên. Tôi đẩy ra khỏi mặt đất. Đẩy cơ tam đầu. Tên gọi của nó đã nằm trong chính nó. Tôi đang đẩy xuống thông qua một bài đẩy cơ tam đầu. Tôi thực hiện các bài tập kéo dài cơ tam đầu. Tôi đang đẩy trọng lượng ra xa. Tất cả sẽ được thực hiện vào một ngày tương tự. Một lần nữa, tôi thích chức năng đó vì nó tối ưu cho quá trình hồi phục. Vậy tại sao điều đó là tốt, nếu bạn có thể chấp nhận, bạn biết đấy, tôi đang hỏi, nếu điều đó có ổn cho bạn không, vì bạn không tự nhiên thêm phần vai vào. Nếu bạn ok với việc thêm vai vào, thì bạn sẽ thực hiện buổi tập đẩy. Và sau đó điều tôi sẽ làm là biết rằng tôi đang đảm bảo đủ thời gian hồi phục giữa các buổi tập, vì tôi có thể cho bạn một ngày nghỉ về trọng lượng vào thứ Ba, quay lại và thực hiện buổi tập chân vào thứ Tư, đúng không?
    Đúng vậy. Vậy thứ Hai tôi chỉ thực hiện bài đẩy phần trên cơ thể.
    Đúng. Vâng, chỉ bài đẩy phần trên cơ thể.
    Được rồi. Thứ Ba, bạn sẽ cho tôi một ngày nghỉ.
    Vào thứ Ba, bạn có ngày nghỉ.
    Vâng.
    Tôi sẽ cho bạn hai biến thể của điều này.
    Được rồi.
    Và khi tôi nói ngày nghỉ, chúng ta có thể, nếu bạn ở với tôi, bạn sẽ thực hiện các bài tập có điều kiện. Rất tốt. Vì vậy, chúng ta sẽ nói về điều đó, nhưng đó sẽ là, vâng, không hoàn toàn ngày nghỉ.
    Không, bạn cho tôi bảy ngày. Tôi sẽ lấy, tôi sẽ làm tất cả bảy ngày, ngay cả khi tôi chỉ làm bài tập bụng một số ngày, nhưng bạn, sau đó vào thứ Tư sẽ quay lại và thực hiện buổi tập chân của bạn.
    Vâng. Và tôi sẽ làm gì trong buổi tập chân vào thứ Tư?
    Vậy nó sẽ là bài tập trước, sau. Tôi sẽ tập cho bạn các cơ đùi sau, cơ glute và cơ đùi trước. Tất cả sẽ được thực hiện cùng nhau. Thứ Năm, bạn sẽ có một ngày nghỉ khác.
    Được rồi.
    Một lần nữa, có thể không phải là một ngày nghỉ với một chút điều kiện. Và sau đó thứ Sáu có thể là buổi tập kéo của bạn. Điều tốt về điều này là nếu bạn là người không hồi phục tốt như những người khác, và điều này không phải của tất cả mọi người, nhưng điều đó cho bạn một khoảng thời gian hồi phục thực sự tốt giữa các buổi tập đó. Nếu bạn có thể chịu đựng hơn thế, bước đầu tiên tôi sẽ làm là thêm một buổi tập toàn thân một lần nữa. Vì vậy, tôi có thể quay lại vào thứ Bảy và thêm một buổi tập toàn thân.
    Nó sẽ chỉ hơi nhẹ một chút trên cột. Bởi vì bạn vừa mới làm điều đó, đúng không? Bạn đã làm vào ngày hôm trước.
    Vì vậy, cả cơ thể của tôi vào thứ Bảy. Bạn có thể làm được. Bạn biết đấy, khi tôi nói rằng tôi sẽ chọn các bài tập phức hợp rất lớn, đại diện cho việc bao gồm nhiều nhóm cơ nhất có thể trong một lần. Và tôi có thể lùi lại một chút, không tập nặng như cột mà bạn đang tập, vì tôi nhận ra rằng bạn vừa làm một số bài tập nhất định vào ngày hôm trước. Vì vậy, nếu tôi huấn luyện bạn vào thứ Sáu với một bài tập cột, hãy nhớ rằng tôi có các phương hướng chuyển động khác nhau mà tôi có thể di chuyển trong đó. Nếu bạn đang thực hiện các bài tập kéo theo chiều dọc như kéo xà hoặc kéo xuống, tôi có thể tập trung nhiều hơn vào các bài tập kéo theo chiều ngang, như là kéo ngồi hoặc kéo nghiêng. Đúng rồi. Vì vậy, tôi có thể thay đổi một chút sự tập trung. Và rồi Chủ nhật, Chủ nhật, tôi nghỉ ngơi.
    Vâng, tôi chắc chắn, ý tôi là, tôi hoàn toàn không khuyến nghị tập luyện đầy đủ 7 ngày một tuần. Tôi sẽ làm gì với việc tập luyện tim mạch của mình trong tuần này?
    Vì vậy, trong kịch bản đó, tôi sẽ cho bạn làm bài tập thể lực vào thứ Ba và thứ Năm. Tôi đã nghĩ tôi có một chút nghỉ ngơi. Và nếu bạn có, bạn biết đấy, mục tiêu của bạn phù hợp hơn với việc giảm mỡ và cải thiện thể lực tổng thể, và bạn cảm thấy, bạn biết đấy, không khỏe mạnh như bạn có thể thì tôi có thể tận dụng thứ Bảy để làm điều đó. Nhưng nếu ưu tiên của bạn là phần tập luyện, trở nên mạnh mẽ hơn, xây dựng nhiều cơ bắp hơn, thì tôi sẽ tận dụng thứ Bảy như ngày linh hoạt của tôi để tập luyện. Và bạn không nên tập cardio vào cùng một ngày với bài tập cho phần trên của cơ thể và chân. Nó có thể được, nhưng nếu ưu tiên của bạn lần nữa là xây dựng cơ bắp, thì hãy đặt việc xây dựng cơ bắp lên hàng đầu, làm điều đó trước, rồi thực hiện bài tập cardio ở cuối buổi tập đó. Một số thứ có thể bị ảnh hưởng. Và điều mà thường thường chỉ đứng thứ hai mới bị ảnh hưởng.
    Nếu chúng ta chỉ nghĩ về thứ Hai, mà chúng ta đã tính là ngày tập đẩy, đó là tôi tập như là ngực và có phải là tay sau và vai không? Tôi phải tập bao nhiêu lần cho mỗi nhóm cơ và tôi cần bao nhiêu bộ? Vì vậy, số lượng bộ, bạn biết đấy, nếu bạn có thể vào, và một lần nữa, điều này một phần phụ thuộc vào việc bạn sẽ tập vào thứ Bảy. Vì vậy, nếu bạn sẽ quay lại và tập toàn bộ cơ thể vào thứ Bảy, thì tôi biết tôi có cơ hội để có thể luyện tập lại một lần nữa vào thứ Bảy hoặc một biến thể bench và bench nghiêng. Vì vậy, tôi không cần phải cố gắng hoàn thành tất cả khối lượng ngực của tôi trong ngày đầu tiên đó. Nhưng thường thì bạn đang tìm từ khoảng chín đến 16 bộ cho nhóm cơ đó trong suốt tuần. Vì vậy, nếu bạn sẽ thực hiện, giả sử một buổi tập cho ngực và bạn đang làm khoảng ba bộ cho mỗi bài tập, bạn sẽ ở trong khoảng từ ba bài tập, đúng không, cho ngực.
    Bây giờ, bạn không cần phải có điều đó. Khối lượng không cần phải cao đối với tay sau vì bạn rõ ràng đang tập tay sau trong khi bạn đang thực hiện bài tập bench press. Vì vậy, bạn có thể đưa vào một bài tập tay sau trực tiếp. Nếu là tôi, tôi sẽ đặt một cái mà bài tập yêu thích của tôi cho tay sau là mở rộng tay sau lion, nơi tôi nằm ngửa trên ghế và tôi làm, bạn biết đấy, một số người gọi đó là người đập sọ hoặc người đập mũi. Nếu chúng ta chỉ lấy bắp tay làm ví dụ, tôi cần tập bao nhiêu lần và cường độ tập luyện cần thiết ra sao để nó phát triển? Ngược lại, nếu tôi để bắp tay của mình yên, thì mất bao lâu để tôi mất cơ bắp?
    Vâng, thú vị đấy. Vì vậy, tôi nghĩ đây là một trong những lĩnh vực tập luyện hấp dẫn nhất vẫn chưa được khám phá. Thực ra, tôi đã thảo luận điều này với Andrew Huberman vào một thời điểm nào đó. Thật thú vị. Vì vậy, từ người này sang người khác, chúng ta biết rằng có những tốc độ phục hồi khác nhau giữa những người khác nhau. Từ người này sang người khác, chúng ta biết rằng có những tốc độ phục hồi khác nhau giữa các nhóm cơ. Bạn có thể thực hiện cùng một bài tập bắp tay mà tôi làm và cần nhiều thời gian hơn để phục hồi hơn tôi. Điều thú vị là từ chính cá nhân đó, một số nhóm cơ yêu cầu tần suất nhiều hơn hoặc ít hơn để phục hồi. Vì vậy, tôi có thể thấy rằng tôi có thể tập bắp tay của mình mỗi ba ngày, nhưng tôi không thể bao giờ tập lưng của mình mỗi ba ngày, hoặc tôi không thể tập ngực mỗi ba ngày. Nó thật phức tạp vì mỗi nhóm cơ sẽ khác nhau đối với mỗi người. Và ngay cả ở cấp độ toàn diện, bạn sẽ không tìm thấy cùng một tỷ lệ phục hồi cho mọi nhóm cơ trong cơ thể của bạn. Vậy nên, nhiều lần, tôi nghĩ mọi người nên dựa vào một chút trực giác tập luyện để nói, “Này, tôi có đang tăng trọng lượng không? Sức mạnh của tôi có đang tăng lên trong bài tập không? Tôi có cảm thấy phấn khích khi tập nhóm cơ đó khi tôi đến tập không? Nếu có, thì có lẽ tôi đang phục hồi tốt.” Và bạn có thể thử nghiệm với việc tập lại nó thường xuyên hơn. Tôi nghĩ trong bức tranh lớn hơn, càng thường xuyên bạn có thể kích thích một nhóm cơ, kết quả sẽ càng tốt hơn.
    Bạn có cái thiết bị này trên bàn trước mặt chúng ta.
    Cái điều này đây.
    Ừ. Thật là nhiều người nói với tôi về thiết bị này và thật kỳ lạ khi nhiều người nói rằng thiết bị này quan trọng như thế nào và những gì nó nói với chúng ta. Tôi đã làm một số nghiên cứu trước đó. Đây là một thiết bị đo sức mạnh nắm tay. Và có một số thống kê thực sự điên rồ mà tôi tìm thấy. Có một nghiên cứu Lancet năm 2015 across 17 quốc gia cho thấy với mỗi 5 kg giảm sức mạnh nắm tay, nó liên quan đến rủi ro tử vong cao hơn 16%, rủi ro bệnh tim mạch cao hơn 17% và rủi ro đột quỵ cao hơn 7%. Và một nghiên cứu năm 2018 trong Tạp chí Bệnh Alzheimer cho thấy những người có sức mạnh nắm tay thấp có rủi ro phát triển Alzheimer cao hơn 68%. Có một nghiên cứu khác liên kết nó với các vấn đề tim mạch và huyết áp khác. Và một nghiên cứu khác cho thấy những người lớn tuổi ở nhóm thấp nhất về sức mạnh nắm tay là 2.
    Dễ bị ngã và phải vào viện vì chấn thương gấp 5 lần. Một nghiên cứu đã chỉ ra rằng sức mạnh nắm tay dự đoán sức mạnh phần trên cơ thể đến 70%. Cuối cùng, người lớn trên 65 tuổi có sức nắm yếu có khả năng phụ thuộc vào các hoạt động hàng ngày cao gấp 2,1 lần trong vòng ba năm. Điều này được công bố trên Tạp chí Lão khoa. Sức mạnh nắm tay. Khá quan trọng, phải không?
    Nhiều nghiên cứu về vấn đề này đã được xác định là có tính tương quan nhiều hơn là nguyên nhân, nhưng thực tế là duy trì sức mạnh nắm tay của bạn rất quan trọng. Điều tôi muốn nói về sự tương quan và nguyên nhân là những gì họ tìm thấy là những người duy trì sức mạnh nắm tay suốt đời có lẽ đang làm như vậy vì họ thường xuyên tham gia vào hoạt động thể chất. Có khả năng họ đang nâng tạ, họ đang cầm những vật nặng, họ cần phải điều khiển cơ thể trong không gian nếu họ đang tập thể dục calisthenics. Do đó, có một mức độ hoạt động nào đó ảnh hưởng đến sức mạnh của họ, có khả năng giữ cho sức mạnh ở mức cao hơn. Vì vậy, bạn đang chọn ra những người chỉ đơn giản duy trì thể lực của mình, trong trường hợp đó họ có khả năng duy trì mức độ sức khỏe cao hơn và ít vấn đề hơn khi họ già đi.
    Vì vậy, không phải sức mạnh mà chúng ta có thể nắm giữ là điều quan trọng nhất, mà vấn đề quan trọng nằm ở phía trên và phía dưới là khả năng nắm của chúng ta. Vì vậy, nó gần giống như một triệu chứng của điều gì đó bên trên, điều này là tích cực.
    Đúng vậy. Hoặc thiếu, đúng không? Hoặc thiếu, bạn không, bạn không làm đủ điều đó. Nói như vậy, bạn thực sự có thể liên hệ hoặc đo lường khả năng phục hồi của bạn sau khi tập thể dục dựa trên việc có một hiểu biết cơ bản về sức mạnh nắm tay của bạn và sau đó theo dõi điều đó qua, qua, bạn biết đấy, trong vài tuần hoặc vài tháng tập luyện. Vì vậy, nếu bạn đo sức mạnh nắm tay của mình bằng một công cụ như thế này vào buổi sáng, năm buổi sáng liên tiếp và trung bình hóa nó trong một thời điểm mà bạn cảm thấy tràn đầy năng lượng và tốt, điều đó sẽ cho bạn một cơ sở tốt về sức mạnh nắm tay của bạn. Sức mạnh nắm tay tốt là gì? Vậy thì hầu hết đàn ông sẽ ở khoảng từ 100 đến 120 pounds. Nếu bạn nhìn vào đó, đó là khoảng từ 46 đến 54 kg. Nếu bạn muốn thử, xem bạn có thể ở đâu. Để làm điều này bây giờ, có một số quy tắc ở đây. Đừng đi như thế này, bạn biết đấy, giữ nó ở đây. Đừng để tay của bạn chạm vào bàn chút nào. Giữ ở 90 độ như vậy. Đúng rồi, và sau đó bạn chỉ cần siết chặt, bạn biết đấy, một nỗ lực tốt, mạnh nhất mà bạn có thể. Được rồi, đừng thổi ra bây giờ. Được rồi, hãy xem nào. Ôi trời, đầu tôi gần như nổ tung. 130. Vậy là bạn ở trên trung bình. Bạn đang làm tốt về sức mạnh nắm tay. Vậy thì bây giờ bạn sẽ làm gì đó, và bạn sẽ kiểm tra cả hai bên. Bạn có thể trung bình hóa kích thước. Đôi khi bạn sẽ có một bên, rõ ràng là một bên mạnh hơn bên kia. Sau đó, bạn sẽ có một cơ sở tốt.
    Nếu bạn cảm thấy như bạn không chắc chắn mình đã phục hồi hay chưa, bạn sẽ kiểm tra điều này vào buổi sáng. Tôi có thể thử bên này không? Vâng, cứ thoải mái. Đây là tay yếu của tôi. Được rồi, đây chúng ta đi. Tay yếu của tôi. Được rồi. Bạn phải vượt qua nó bây giờ. Ôi trời, nó hơi trơn. Tôi nghĩ bạn đã vượt qua. Tôi có vượt qua không? Ôi trời. Wow. 160. Không, bạn đang đùa. 160. Cái gì? 160. Nếu bạn thử bên kia một lần nữa, hãy thử thêm một lần. Nếu bạn thử bên kia một lần nữa. Bạn nghĩ tôi sẽ vượt qua không? Không, không, bạn sẽ không vượt qua, bạn sẽ vượt qua thành tích cũ của bạn, nhưng bạn sẽ không vượt qua bên trái đâu. Bạn là người thuận tay phải? Tôi thuận tay phải. Vậy đó là lạ.
    Được rồi, hãy xem bạn có gì. 150 bây giờ. Thấy chưa, dự đoán của tôi là đúng. Nhiều lần, nó cần một chút thời gian để thích ứng với áp lực của việc đó. Sức mạnh nắm tay của bạn là gì? Tôi không biết. Tôi đã không thử trong một thời gian. Thấy chưa, bây giờ bạn sẽ cho tôi thấy. Trái và phải. Được rồi, hãy xem. Tôi sẽ hỏi một số thành viên trong nhóm của tôi xem họ có muốn thử không. Được rồi, đây chúng ta đi. Wow. Nhiều cái nghiền lắm. Wow. 130 ở bên đó. Còn bên trái của bạn? Được rồi, hãy xem. Có ai khác muốn làm không, Bertie? Bạn muốn thử không? Cố gắng thiết lập mọi thứ. Đó là bắp tay của tôi đã nổ, bên cạnh đó. 110. Được rồi, bạn thuận tay phải. Vậy, 130 đúng không? 130 so với 110 bên này. Vậy tôi rơi vào khoảng trung bình, nhưng không, chắc chắn không phải là siêu nhân. Nhưng bạn có muốn thử không? Nhưng bạn chắc chắn mạnh hơn tôi. Không ở sức mạnh nắm tay. Nhưng bạn mạnh hơn tôi ở curl bắp tay, ép ngực, mọi thứ khác. Vâng, có nghĩa là, điều này lại khẳng định tại sao một số điều này cần được tập luyện riêng biệt.
    Được rồi. Vậy nên giữ như thế này. Vâng. Và sau đó bạn chỉ cần dùng một tay, đúng không? Bạn siết chặt mạnh nhất bạn có trong một khoảng thời gian ngắn. Được rồi. Có vậy thôi. Hãy xem nào. Wow. 100. Bây giờ, sức mạnh nắm tay trung bình của phụ nữ là từ 60 đến 80 pounds. Nên bạn thực sự mạnh hơn nhiều so với phụ nữ trung bình.
    Tôi bắt đầu doanh nghiệp đầu tiên của mình khi 12 tuổi. Và tôi đã bắt đầu thêm nhiều doanh nghiệp hơn khi 14, 15, 16, 17 và 18. Vào thời điểm đó, điều tôi không nhận ra là việc trở thành người sáng lập mà không có tiền có nghĩa là tôi cũng phải làm nhà tiếp thị, đại diện bán hàng, đội tài chính, dịch vụ khách hàng và người tuyển dụng. Nhưng nếu bạn đang bắt đầu một doanh nghiệp ngày hôm nay, thật may mắn có một công cụ mang tất cả những vai trò đó cho bạn. Nhà tài trợ của chúng tôi hôm nay, đó là Shopify. Nhờ tất cả các tích hợp AI của nó, việc sử dụng Shopify cảm thấy như bạn đã thuê một đội ngũ phát triển toàn bộ từ ngày đầu tiên, lo liệu việc viết mô tả sản phẩm, thiết kế trang web của bạn và nâng cao hình ảnh sản phẩm của bạn. Chưa kể đến những việc mà bạn kỳ vọng Shopify sẽ xử lý, như vận chuyển, thuế, hàng tồn kho. Nếu bạn đang tìm cách để bắt đầu doanh nghiệp của mình, hãy truy cập shopify.com/bartlett và đăng ký dùng thử 1 đô la mỗi tháng.
    Đó là shopify.com/bartlett. Điều này chưa từng được thực hiện trước đây. Một bản tin do 100 Giám đốc điều hành hàng đầu thế giới điều hành. Mọi người thường hỏi tôi, họ nói: “Bạn có thể hướng dẫn tôi không? Bạn có thể giúp tôi tìm một người cố vấn không? Làm thế nào tôi có thể tìm được một người cố vấn?” Vậy nên đây là điều chúng ta sẽ làm. Bạn sẽ gửi cho tôi một câu hỏi. Và câu hỏi phổ biến nhất mà bạn gửi cho tôi, tôi sẽ nhắn tin cho 100 Giám đốc điều hành, một số trong số họ là những Giám đốc điều hành hàng đầu thế giới đang điều hành những công ty trị giá 100 tỷ đô la. Sau đó, tôi sẽ phản hồi lại bạn qua email với cách họ trả lời câu hỏi đó. Bạn có thể hỏi: “Làm thế nào để giữ vững các mối quan hệ khi bạn đang khởi nghiệp? Điều gì là quan trọng nhất nếu tôi có một ý tưởng và không biết bắt đầu từ đâu?” Chúng tôi sẽ gửi email cho các Giám đốc điều hành. Họ sẽ phản hồi lại. Chúng tôi sẽ chọn ra năm, sáu câu trả lời tốt nhất. Chúng tôi sẽ gửi email cho bạn. Tôi đã cảm thấy lo lắng vì tôi nghĩ rằng marketing có thể không tương ứng với thực tế. Nhưng sau đó tôi thấy cách mà các nhà sáng lập phản hồi và sự sẵn sàng của họ để trả lời. Và tôi nghĩ, thực sự, điều này rất tốt. Và tất cả những gì bạn cần làm là đăng ký hoàn toàn miễn phí. Và liệu tôi có thể luyện tập sức nắm riêng lẻ nếu tôi muốn cải thiện nó như một điều cá nhân khi tôi chỉ cần nắm không? Vâng. Ý tôi là, bạn biết đấy, một trong những cách dễ nhất để làm điều đó là với những cái nắm nhỏ kiểu cũ, bạn biết đấy, mà bạn chỉ cần bóp. Và hiện nay họ làm ra những cái có mức kháng cự rất nặng cho những người đã tập luyện và thực sự cải thiện. Khi tôi còn trẻ, những cái đó khá dễ để chinh phục với một chút tập luyện. Bạn có thể bóp chúng vì trước đây chúng không thực sự tạo ra mức kháng cự đủ cao. Nhưng bây giờ chắc chắn là điều mà bạn có thể bị thách thức. Điều khác tôi muốn nói với bạn, mà chúng tôi đã đề cập một cách ngắn gọn, nhưng tôi nghĩ là quan trọng để nói đến vì tôi không nghĩ mọi người nhận ra nó phổ biến như thế nào, là đau lưng. Tôi đã xem một số thống kê trước đó, và nó cho biết 80% mọi người sẽ trải qua đau lưng vào một thời điểm nào đó trong cuộc đời. Thực tế, đây là nguyên nhân hàng đầu gây tàn tật trên toàn cầu. Và ở Vương quốc Anh, hơn 10 triệu ngày làm việc bị mất mỗi năm do đau lưng. Một trong sáu lần đi khám bệnh viện ở Anh liên quan đến đau lưng. Đây là lý do phổ biến nhất khiến những người dưới 45 tuổi phải đến gặp bác sĩ. Đau lưng mãn tính, tức là cứ phải chịu đựng đau lưng, ảnh hưởng đến khoảng một trong năm người lớn ở Vương quốc Anh. Và hiện tại trong phòng này có năm người chúng ta. Vì vậy, xác suất là một trong số chúng ta, về mặt xác suất, sẽ bị đau lưng mãn tính. Liệu đây có phải là điều có thể tránh được không? Tôi hỏi điều này một phần vì tôi đã nói chuyện với một số nhà nhân học, những người đi xem các bộ tộc ở châu Phi, và họ thấy rằng đau lưng hoàn toàn không tồn tại ở đó. Nó không phải là một vấn đề. Tôi nghĩ rằng khả năng bạn sẽ trải qua đau lưng vào một thời điểm nào đó trong đời là khá cao. Nhưng cái đau lưng tái phát, đau lưng mãn tính, tôi nghĩ rằng điều đó hoàn toàn có thể tránh được. Uh, 26% thời gian, vào bất cứ thời điểm nào ở Hoa Kỳ, mọi người sẽ phải đối mặt với đau lưng. Vì vậy, theo con số bạn vừa nói ở đó. Một điều khác mà tôi thấy thú vị là nguyên nhân thứ hai dẫn đến việc đi khám bác sĩ ở Hoa Kỳ là đau lưng, đứng sau nhiễm trùng đường hô hấp. Vì vậy, nếu bạn nghĩ về việc bao nhiêu lần, đặc biệt là vào thời điểm này trong năm, những đứa trẻ của tôi đã phải vào gặp bác sĩ ít nhất bốn hoặc năm lần, bạn biết đấy, vì nhiễm trùng đường hô hấp. Nó bắt đầu trở thành một cái nhìn mở mang, như, wow, bạn biết đấy, và đây là một thứ mà có thể tránh được. Chúng ta cần phải làm gì đó để ngăn ngừa điều đó. Vấn đề là nó có thể xuất phát từ nhiều nguyên nhân khác nhau. Bạn biết đấy, chúng tôi đã nói trước đây về việc hạn chế trong khả năng di động của phần ngực có thể yêu cầu phần lưng dưới phải làm nhiều hơn khả năng của nó, và do đó gây ra căng thẳng ở đó. Giờ đây, phần tốt về điều này là, mặc dù 80% hay 85% sẽ bị đau lưng dưới trong cuộc đời, chỉ có 27 đến 35% thời gian là liên quan đến đĩa đệm. Vì vậy, chúng tôi đang nói về, bạn biết đấy, nếu bạn nhìn lại người này một lần nữa, nó là đĩa, bạn biết đấy, giữa các đốt sống, đúng không? Những đĩa đệm giữa các đốt sống tạo ra khoảng cách và sự đệm giữa các đốt sống và cột sống. Khi một trong những đĩa này, thực ra, một trong số chúng bị trượt ra, nhưng khi đĩa nằm trên và dưới hai mức này đẩy ra ngoài hoặc thoát vị, nó có thể chèn ép lên bất kỳ dây thần kinh nào đang đi xuống. Bất cứ khi nào bạn có bất kỳ sự tiếp xúc nào của dây thần kinh này với một cấu trúc khác, trong trường hợp này, là đĩa, bạn sẽ có những triệu chứng lan tỏa xuống, bất kỳ khu vực nào mà nó thuộc về. Điều đó có nghĩa là dây thần kinh này sẽ cung cấp một chức năng nào đó cho cơ thể dưới hoặc một khu vực cảm giác nào đó ở phần dưới cơ thể. Tùy thuộc vào nơi mọi người than phiền về cơn đau, như, ôi, tôi cảm thấy nó ở hông, hoặc tôi cảm thấy nó ở chân, quanh đầu gối, hoặc, hoặc tôi cảm thấy nó phía sau đầu gối, xuống đến chân. Bạn khá hiểu rõ về mức độ vấn đề đĩa mà họ gặp phải bởi vì nó tương ứng với mức độ thoát vị. Khi bạn ấn vào một cái gì đó nằm ở mức như L5-S1, đúng không, đốt sống thắt lưng cuối cùng ở đốt sống cùng 1, nó sẽ gây ra triệu chứng như tê, ngứa ran xuống gần phía sau bắp chân, dưới bàn chân của bạn. Nếu bạn gặp một cái gì đó nhiều hơn nằm quanh vùng hông, bạn biết đấy, nhiều lần mọi người phàn nàn về đau hông. Họ nghĩ họ có vấn đề hông. Thực tế là một vấn đề ở lưng đang gây áp lực lên một dây thần kinh quấn quanh khu vực đó. Vì vậy, đó là L2-L3 hoặc L3-L4. Bạn có thể chỉ ra từ đâu mà điều đó đến. Một lần nữa, tin tốt là, nếu bạn không gặp phải tình trạng không đủ khả năng này ở phần dưới cơ thể, sự ngứa ran, tê, yếu cơ, thì nó chủ yếu là do cơ gây ra. Bây giờ, một lần nữa, ngay cả với những vấn đề liên quan đến đĩa đệm, 27 đến 35%, 96% trong số đó không được phẫu thuật.
    Vì vậy, hãy suy nghĩ về
    ảnh hưởng mà bạn có thể có nếu chúng ta nói rằng gần như mọi trường hợp đau lưng dưới mà bạn có đều có thể được giải quyết thông qua các can thiệp không phẫu thuật, tăng cường hoặc kéo dãn. Bởi vì nhiều lúc, như chúng ta đã nói, nguyên nhân của sự rối loạn chức năng là gì? Nó có phải đến từ việc thiếu độ kéo giãn ở cột sống ngực không? Tuyệt vời. Vậy, hãy cùng làm việc về điều đó. Chúng ta hãy cố gắng phục hồi độ kéo giãn của cột sống ngực. Nó có phải đến từ việc cơ mông yếu không? Có phải cơ mông yếu? Bởi vì một lần nữa, vai trò của cơ mông từ dưới lên là để mở rộng hông. Nói cách khác, là đá chân trở lại phía sau bạn. Nếu tôi không thể đưa chân ra phía sau và tôi cố gắng cơ bản mở rộng cơ thể bằng cách làm điều đó khi tôi bước qua và đưa chân ra phía sau, thì làm thế nào tôi có thể làm được điều đó? Một lần nữa, tôi có thể làm điều đó từ vùng lưng dưới bằng cách phóng đại và bước vào nơi mà nó không nên có. Hãy luôn nhớ rằng lưng dưới phải là trung tâm ổn định của cột sống bạn. Nó phải cung cấp sự ổn định. Nếu bạn không nhận được sự linh hoạt từ hông hoặc từ cột sống ngực lên và xuống, nó sẽ yêu cầu từ nơi tiếp theo ở trên hoặc dưới nó. Nó sẽ nói với lưng dưới, xin hãy giúp đỡ. Cho tôi sự linh hoạt mà tôi thiếu. Vì vậy, lưng dưới sẽ làm điều đó, nhưng với cái giá phải trả. Và đó là lúc bạn bị thương. Vì vậy, bạn phải giải quyết những điểm yếu của hông. Bạn phải xử lý các vấn đề linh hoạt của hông.
    Điều này khiến tôi nghĩ đến cái mà họ gọi là bệnh tương phản hoặc vấn đề tương phản. Khi họ nói đến vấn đề tương phản, họ có ý nói rằng có một cách mà chúng ta sống cuộc sống ngày nay đang mâu thuẫn với cách mà chúng ta đáng lẽ phải sống hoặc cách tổ tiên của chúng ta đã sống. Và thật thú vị khi tôi đã phỏng vấn David Richarlan, người là một nhà nhân học, nhưng cũng là Daniel Lieberman. Họ đều đã dành thời gian với bộ tộc Hadza ở Tây Phi. Và điều gây sốc cho tôi là tôi đã cho rằng lý do tại sao chúng ta gặp phải các vấn đề về lưng còn bộ tộc Hadza thì không thực sự gặp phải chúng là bởi vì chúng ta dành quá nhiều thời gian ngồi yên. Tuy nhiên, David Richarlan nói rằng bộ tộc Hadza vẫn dành 10 giờ mỗi ngày trong những tư thế nghỉ ngơi, nhưng họ duy trì cột sống thẳng hình chữ J, không phải cột sống cong hình chữ S phổ biến ở phương Tây. Họ ngồi xổm, họ đi bộ, họ mang vác nhiều, và họ không ngồi ghế. Họ thực hiện nhiều động tác hoạt động hơn. Bây giờ, bạn biết đấy, tôi dành nhiều thời gian ngồi, dù là ở bàn làm việc hay trong văn phòng. Tôi tự hỏi từ kinh nghiệm của bạn, liệu bạn có nghĩ rằng nên có một bàn làm việc đứng hay không? Không. Không sao? Không, tôi nghĩ bàn làm việc đứng thì tuyệt. Và tôi ghét phải nói điều này vì tôi có thể thực sự, tôi có thể phải chịu trách nhiệm cho bản thân, nhưng tôi cảm thấy rằng điều đó cũng có lợi cho tôi. Tôi nghĩ rằng dành quá nhiều thời gian ngồi, đúng không? Có những người gọi việc ngồi là thuốc lá mới. Như, các tác động có hại mà việc ngồi có thể có, việc ngồi kéo dài có thể có trên cơ thể bạn. Đặc biệt khi bạn kết hợp với thực tế rằng khi chúng ta đi ngủ tám, chín, mười giờ, như bao nhiêu thời gian bạn muốn dành trong một tư thế cố định không di động trong một ngày? Như bạn đang làm việc cả ngày. Có một khoảng thời gian lớn ở đó, có thể tám giờ, chín giờ, mười giờ với những giờ nghỉ ngắn khi bạn đi vệ sinh và lấy nước. Và sau đó bạn có thêm tám hoặc chín giờ vào ban đêm mà bạn đang làm điều tương tự. Như cơ thể bạn không được thiết kế để ở trong tư thế không di động như vậy. Tôi nghĩ rằng có một sự nén thực sự. Vì vậy, khi khớp của bạn chịu ảnh hưởng của trọng lực và bạn đang di chuyển trong không gian, bạn thực sự đang nhận được sự tắm rửa của các khớp đó bằng dịch khớp trong các khớp này, như nói rằng khớp gối của bạn, mà bạn về cơ bản đang di động hóa vì bạn bị nén. Và bạn biết đấy, một lần nữa, với khớp gối của bạn, bạn đang chịu trọng lượng, và sau đó bạn rời khỏi nó, bạn đang chịu trọng lượng, bạn rời khỏi. Nó giống như nén và tắm rửa khớp đó trong dịch khớp. Kết quả sẽ tốt hơn nhiều khi chúng ta không cho phép điều đó trở nên trì trệ. Và khi chúng ta kích thích điều đó thông qua các phiên di chuyển thường xuyên, đứng lên chân ở bàn làm việc đứng chắc chắn sẽ giảm bớt một số nén và tải mà chúng ta đang nhận được từ ghế và có thể làm giảm một số tư thế thật xấu mà đến từ việc ngồi và làm điều này. Đứng, có khả năng bạn sẽ ít nhất cải thiện tư thế từ bên dưới. Bạn có thể không cải thiện tư thế từ trên xuống nhiều, như chúng ta đã nói, nhưng ít nhất từ dưới lên, bạn sẽ cải thiện điều đó. Nhưng tôi vẫn nghĩ rằng tình trạng không hoạt động, chỉ đứng không thôi cũng không giải quyết được tình trạng không hoạt động. Bạn cần phải nghỉ thường xuyên hơn. Tôi nghĩ mọi người cần phải, um, đứng dậy và đi xung quanh một chút, năm phút, mỗi, mỗi, bạn biết đấy, mỗi 30 phút hoặc khoảng vậy sẽ là lý tưởng. Nhưng như, nếu bạn đang thực hiện một cuộc gọi điện thoại, hãy đi bộ trong khi bạn đang ở trên điện thoại. Như một điều tôi làm là tôi có văn phòng của tôi và tôi có phòng tập. Và ngay khi tôi biết tôi sẽ có một cuộc gọi, tôi chỉ đứng dậy và đi xung quanh phòng tập trong khi tôi đang ở trong cuộc gọi của mình, chỉ là một cái cớ để đứng dậy và di chuyển. Tôi có thể dễ dàng thực hiện cuộc gọi đó từ ghế, nhưng tôi đang thực hiện phần còn lại của công việc tôi từ ghế. Bất cứ điều gì bạn có thể làm, bạn biết đấy, tôi biết chúng là những câu cửa miệng, nhưng bạn biết đấy, hãy đậu xe xa hơn một chút khi bạn ở trong một cửa hàng. Vì vậy, bạn phải đi bộ nhiều hơn một chút, nhưng tôi nghĩ rằng chính tần suất của các giờ nghỉ mà chúng ta không thực hiện, chính là vấn đề chính. Tôi nghĩ rằng ngay cả khi bạn cộng tất cả thời gian mà bạn hoạt động trong một ngày và thời gian mà bạn không hoạt động lại, nếu nó là cùng một khoảng thời gian hoạt động chính xác, nhưng tôi đã phân bổ hoạt động của mình thường xuyên hơn trong suốt cả ngày, bạn sẽ có ít tác động tiêu cực hơn so với khi bạn chỉ nhóm lại. Tôi sẽ không hoạt động trong khoảng thời gian này.
    Tôi sẽ hoạt động tích cực trong thời gian này vì một lần nữa, đó là tác động của việc ngâm mình một cách gián đoạn và cho những khớp này một khoảng thời gian nghỉ ngơi, và sau đó phải chịu đựng những căng thẳng khác thay vì chỉ nén, nén và nén. Đây là một trong những lý do tại sao tôi luôn nhắc đến lợi ích mà bạn có thể nhận được chỉ từ việc treo mình từ một thanh xà, đúng không? Để giải nén cho cơ thể của bạn, bạn biết đấy, ngay cả khi chỉ một cách tối thiểu, lại không quá nhiều, như treo một tay hoặc hai tay mỗi ngày cũng đủ để cho cơ thể bạn một khoảng thời gian nghỉ ngơi mà bạn hiện tại không có. Và không ai làm điều đó cả. Không ai, không ai treo mình từ một thanh xà. Còn về việc bổ sung, tôi đã có một số thực phẩm bổ sung ở đây với tôi bây giờ, và có rất nhiều điều được nói về việc bổ sung, nhưng nếu bạn có thể cho tôi một số lời khuyên và hướng dẫn tôi về những thực phẩm bổ sung nào bạn nghĩ tôi nên sử dụng hàng ngày thường xuyên, so với những cái mà có thể không quan trọng lắm, nhưng cũng giống như việc nêu bật, bạn biết đấy, tôi đã thấy một điều này trên Twitter trở thành xu hướng gần đây, nơi ai đó đã chụp màn hình các loại creatine hàng đầu trên một trang web nhất định và sau đó họ đã thử nghiệm chúng trong một phòng thí nghiệm và phát hiện ra rằng nhiều loại trong số đó thực sự không chứa creatine trong liều lượng mà họ đã quảng cáo và trong hình thức mà họ đang bán. Vì vậy, bây giờ tôi có sự hoài nghi này về các thực phẩm bổ sung mà tôi đang dùng. Tôi có một số thực phẩm bổ sung ở đây. Tôi có một số khác trên sàn nhà. Bạn nghĩ chúng ta nên sử dụng thực phẩm bổ sung nào? Và giải thích cho tôi lý do tại sao. Để xây dựng cơ bắp, hai loại đứng đầu danh sách sẽ là creatine monohydrate hoặc bất kỳ dạng creatine nào. Có nhiều dạng creatine khác nhau, chúng ta có thể tìm hiểu về chúng, nhưng creatine và bột protein. Một số người muốn tranh cãi về sự cần thiết của bột protein. Và tôi đoán nếu bạn nhận đủ qua chế độ ăn uống của mình, bạn không cần phải uống. Nó không phải là một nhu cầu thiết yếu. Bạn không nhận được bất cứ điều gì huyền diệu từ bột protein mà bạn không nhận được từ thực phẩm của bạn. Nó chỉ là bạn đang làm điều đó với chi phí kinh tế hơn nhiều. Nếu bạn nhìn vào giá protein ngày nay, nghĩa là, nó thực sự đang trở nên hơi không thực tế khi nghĩ rằng bạn sẽ đáp ứng được các mục tiêu hàng ngày của mình. Đối với tôi, mục tiêu hàng ngày của tôi là khoảng tối thiểu một gram mỗi pound trọng lượng cơ thể và lên tới 1.2 gram mỗi pound trọng lượng cơ thể, nếu bạn hoạt động. Creatine đã trở thành một cơn sốt gần đây. Tôi đã nhìn vào một số dữ liệu tìm kiếm trên Google và thấy rằng khối lượng tìm kiếm creatine đã tăng nhanh chóng từ đầu những năm 2020 cho đến năm 2025. Bây giờ nó đang bùng nổ. Và nó đã tồn tại mãi mãi và những lợi ích đã được biết đến từ rất lâu. Đúng không? Điều đó thật thú vị vì tất cả đều liên quan đến những lợi ích thần kinh mà creatine thể hiện về trầm cảm và các bệnh thần kinh thoái hóa, và khả năng cải thiện, khả năng làm chậm ngăn ngừa những thứ như bệnh đa xơ cứng và bệnh Parkinson, và, bạn biết đấy, bằng cách giữ cho não ở trong một trạng thái sinh hóa năng lượng thuận lợi hơn, nghĩa là có thể cung cấp năng lượng cho các neuron của não, bằng cách cung cấp năng lượng mà dường như đang thiếu trong một số bệnh thoái hóa này.
    Cũng có một điều khác mà tôi nghĩ đã xảy ra và tôi đã thực hiện một cuộc thử nghiệm nhỏ trong văn phòng của tôi cách đây vài tháng, nơi tôi hỏi ai trong đội đã dùng creatine và mọi bàn tay giơ lên đều là đàn ông. Tôi đã hỏi các cô gái trong văn phòng của tôi tại sao họ không dùng creatine và quan niệm sai lầm lớn nhất, mà bạn gái tôi cũng đã nói với tôi khi chúng tôi ở Cape Town cách đây vài năm. Tôi đã nói, em ơi, em nên dùng creatine. Tất cả mọi người trên podcast của tôi đều nói về nó. Đúng vậy, và cô ấy đã nói, không, nó sẽ khiến em… cô ấy, vâng, cô ấy đã thấy nó như là một loại steroid. Vâng. Cô ấy đã nói, đó là thứ mà những người tập thể hình sử dụng.
    Chà, điều đó sẽ thay đổi nhanh chóng. Bởi vì tôi nghĩ rằng có rất nhiều người, những người rất được kính trọng trong lĩnh vực này đang tiến hành nghiên cứu vào lúc này trong những lĩnh vực mà chúng ta đang nói đến. Gần đây tôi đã khuyên vợ tôi hãy dùng, vì cô ấy đang bị thiếu ngủ mãn tính do những cậu con trai của tôi, bạn biết đấy, vì vậy cô ấy có, bạn biết đấy, cô ấy có trái tim, chắc chắn đang hoạt động ở mức căng thẳng cao hơn. Nó đã được chứng minh là thực sự cải thiện sức khỏe não bộ và hiệu suất trong trạng thái thiếu ngủ và căng thẳng cao, từ góc độ trầm cảm, cũng đã được chứng minh là rất hiệu quả ngay cả khi được kết hợp với các phương pháp điều trị truyền thống cho trầm cảm thông qua các loại thuốc. Nó thật sự có nhiều hứa hẹn. Và điều tốt là thực sự không có bất kỳ nhược điểm nào, đúng không? Họ thực sự chưa xác định được nhược điểm nào khi dùng. Có rất nhiều tin đồn về các nhược điểm là gì. Trên thực tế, tôi đã thực hiện một video gần đây mà tôi đã nói chuyện với họ và tôi đã giải quyết trực tiếp những gì họ đã nói. Jesse tất nhiên đã đóng vai phụ huynh lo lắng có tất cả các câu hỏi mà anh ấy đã hỏi, nhưng có một sự nhầm lẫn lớn mà mọi người có khi nảy sinh quanh việc mọi người nghĩ nó là một loại steroid và họ nghĩ rằng vì những kết quả của việc sử dụng creatine là nó có thể tăng cường cơ bắp mỏng. Nó có thể tăng cường sức mạnh. Chắc chắn. Bởi vì kết quả là giống như việc sử dụng steroid đồng hóa không có nghĩa là cơ chế là giống nhau hoặc mức độ mà bạn sẽ thấy từ chúng là giống nhau, hoặc thậm chí tính hợp pháp của thực phẩm bổ sung đó là giống nhau. Chúng ta đang nói về hai cơ chế hoàn toàn khác nhau và hai điều khác nhau mà cơ thể sẽ phản ứng rất khác nhau với. Khi đó là steroid đồng hóa, nó đi vào tế bào cơ, gắn với các thụ thể androgen sau đó đi vào nhân của tế bào và thay đổi biểu hiện gen, đúng không? Để cơ bản chuyển đổi. Như tôi đã nói trong video đó, tôi đã nói rằng bạn đang lấy một chiếc iPad và biến nó thành một chiếc MacBook, đúng không? Bạn đang hoàn toàn thay đổi bản chất của nó.
    Khi sử dụng creatine monohydrate, bạn đang nói về việc cung cấp một dòng năng lượng liên tục hơn cho các tế bào cơ, cho phép chúng có thể phục hồi nhanh hơn và tiếp tục hoạt động ở mức độ hiệu suất cao hơn. Khi điều đó xảy ra, bạn sẽ có khả năng thực hiện nhiều công việc hơn trong một buổi tập, bằng cách hoàn thành nhiều công việc hơn. Bạn đang tạo ra nhiều độ quá tải hơn. Bạn cũng nhận được lợi ích thứ cấp là kéo nước vào tế bào cơ với creatine, vì khi kéo nước, bất cứ thứ gì vào tế bào, bạn sẽ kéo theo nước để giữ nồng độ bên trong tế bào được đều. Nước dư này giữ cho tế bào cơ luôn được cung cấp ẩm. Và đó là một điều tuyệt vời. Một tế bào cơ được cung cấp ẩm tốt hơn có khả năng phát triển lâu dài hơn, giống như một bông hoa cần nước sẽ phát triển tốt hơn so với một bông không có nước. Và có nhiều loại creatine khác nhau, đúng không? Bây giờ có cả kẹo gummy, có monohydrate, có đủ loại creatine khác nhau. Năm mới vừa qua, tôi đã xem xét, um, những loại creatine khác nhau. Tôi đã đến cửa hàng và nghe có vẻ điên rồ, nhưng tôi đã mua khoảng 30 loại và bắt đầu nghiên cứu. Tôi nhận ra rằng có một loại creatine tốt hơn. Vâng, và cũng có những loại creatine không tốt. Tôi thích những loại có nhiều thành phần bổ sung, v.v. Vâng, creatine thì khá đơn giản. Tôi luôn trình bày nó dưới dạng hai loại cho mọi người, vì có một loại creatine là creatine monohydrate và một loại gọi là creatine hydrochloride. Và sự khác biệt duy nhất là nó liên kết với cái gì. Creatine monohydrate liên kết với một phân tử H2O và hydrochloride thì liên kết với một phân tử axit hydrochloric. Khi được tiêu hóa vào cơ thể bạn, một loại thì dễ hấp thụ hơn loại kia. Hydrochloride dễ hấp thụ hơn. Vì vậy, bạn có thể dùng liều thấp hơn cho loại đó. Creatine monohydrate thường được dùng ở liều cao hơn. Và bây giờ có một số nghiên cứu mới cho thấy rằng tôi từng nghĩ rằng chỉ cần 5 gram cho mọi người, nhưng giờ họ phát hiện ra những người nặng từ 200 pounds trở lên có thể được lợi từ 8, 9, 10 gram mỗi ngày. Vì vậy, liều cao hơn ở đó và những người nặng khoảng 120 pounds hoặc hơn, có thể là một số nữ và nữ vận động viên, họ có thể nhận được lợi ích từ chỉ hai đến ba gram creatine monohydrate. Hydrochloride thường ở liều thấp hơn. Vì vậy, liều so sánh là 5 gram monohydrate có thể tương đương với hai đến ba gram hydrochloride.
    Tất cả những điều này về việc nạp trước là gì? Bởi vì khi tôi còn trẻ, anh trai tôi đã tập thể hình. Anh ấy đã nói với tôi rằng bạn cần phải nạp trước. Vâng. Tôi cần một liều rất lớn trong một tuần và sau đó trở lại liều thấp. Điều đó chỉ đơn giản là để cơ thể bạn cuối cùng đạt đến khả năng lưu trữ creatine. Vì vậy, nếu bạn muốn đạt đến đó nhanh hơn, bạn nạp, là 5 gram, bốn đến năm lần một ngày. Tổng cộng khoảng 20 đến 25 gram mỗi ngày. Một số người sẽ thấy rằng đó là một mức quá tải nhẹ cho dạ dày của họ. Có một sản phẩm phụ của sự phân hủy creatine. Đó gọi là creatinine. Chúng ta đo nó mỗi khi làm xét nghiệm máu. Nó đôi khi có thể kéo theo nước dư, và điều đó có thể khiến bạn cảm thấy khó chịu ở dạ dày. Một lần nữa, ở liều thấp hơn, nếu bạn sử dụng hydrochloride, bạn sẽ không thấy sự phân hủy đó nhiều. Bạn sẽ không bị tích lũy creatinine như vậy. Vì vậy, bạn có thể thấy ít bị chướng bụng hơn. Đó là lý do duy nhất tôi từng gợi ý hydrochloride, nếu bạn thuộc nhóm 15% người có độ nhạy cảm với điều đó. Và nhiều lần, tránh giai đoạn nạp trước và không làm điều đó sẽ tránh khỏi một phần khó chịu mà bạn cảm thấy, sự khó chịu ở dạ dày mà bạn cảm thấy khi dùng nó. Vậy điều gì xảy ra nếu bạn không nạp trước? Bạn sẽ đạt được khả năng tương tự nhưng với tốc độ chậm hơn. Vì vậy, mất khoảng từ 27 đến 35 ngày, bạn sẽ đạt đến đầy đủ khả năng bất kể thế nào. Nếu bạn đang dùng nó vì muốn thấy lợi ích trong hiệu suất, như sản lượng năng lượng và hiệu suất, giả sử, dẫn đến một sự kiện, đó là một cuộc thi trong bốn hoặc năm ngày thì bạn có thể muốn nạp trước vì bạn cần phải đạt đến đầy đủ khả năng đó sớm hơn. Nhưng tôi không thấy cần thiết phải nạp trước nếu, một lần nữa, về lâu dài, bạn loại bỏ bất kỳ rủi ro nào liên quan đến dạ dày, và sau đó bạn vẫn đạt đến mức độ tối ưu như vậy. Còn về các loại protein mà tôi có ở đây thì sao? Có loại protein nào đặc biệt tốt hơn những loại khác không? Tôi thích nói rằng, đó là của tôi, tốt hơn. Nhưng, sự thật là bất cứ điều gì bạn có thể làm để ưu tiên chất lượng của protein. Vì vậy, nói chung, các loại protein isolate sẽ có chất lượng cao hơn so với các loại protein concentrate. Chúng vẫn là protein, nhưng so với gram, tỷ lệ chất lượng là 90% so với 80% theo thể tích. Nếu là isolate so với concentrate, bạn nhận được nhiều protein hơn trên một đơn vị thể tích. Nhưng chúng không phải tất cả đều như quảng cáo, phải không? Không. Không, có, tôi có ý kiến là, mà không muốn phê phán các thương hiệu khác hoặc, bạn biết đấy, tôi không có thói quen làm điều đó, nhưng có một số protein chất lượng kém trên kệ của những nhà bán lẻ lớn, bạn biết không, họ không có, họ muốn kiếm tiền, không phải để cung cấp chất lượng cao. Và, một lần nữa, bạn vẫn đang nhận được protein, nhưng khi cơ thể bạn hấp thụ những gì có trong đó, nó sẽ net lại thấp hơn so với những gì nó có thể đạt được.
    Làm thế nào để tôi nhận biết được hàng kém chất lượng? Tôi nghĩ cách tốt nhất để nhận biết hàng kém chất lượng là có một cái gì đó gọi là, uh, làm tăng axit amin.
    Bạn thích mọi người sẽ thực sự bao gồm rất nhiều, ờ, glycine trong, trong, ờ, các protein của họ, như là thêm glycine vào đó. Bởi vì họ có thể có lợi ích từ việc tăng hàm lượng protein, nhưng thực tế thì nó không phải là một protein hoàn chỉnh. Bạn không nhận được chất lượng thực sự mà bạn sẽ có được từ protein cô lập. Có những thực phẩm nào mà bạn tuyệt đối sẽ không bao giờ để gần miệng của mình? Những thực phẩm thực sự mà nếu con bạn hỏi, hoặc, bạn biết đấy, bạn chỉ nói, không có cách nào chúng ta ăn cái đó. Tôi thực sự ghét phẩm màu thực phẩm, phẩm màu thực phẩm. Tôi nghĩ đó là một điều thực sự, ờ, tôi rất vui vì những điều đang được thực hiện ngay lúc này để cố gắng loại bỏ chúng khỏi thực phẩm của chúng ta. Tôi không biết ngành công nghiệp của chúng ta đã lách luật về việc này trong thời gian dài như vậy bằng cách nào, bạn biết đấy, ở châu Âu, họ đã biết về những nguy hiểm của phẩm màu thực phẩm trong suốt một thập kỷ trở lên. Và chúng ta vẫn đang tiêu thụ chúng trong thực phẩm của mình mọi lúc để được lợi gì? Để trông hấp dẫn hơn trên bao bì? Đó thật là vô lý.
    Còn melatonin thì sao? Tôi có một lọ nhỏ ở đây mà tôi tìm thấy. Ồ, có rất nhiều người hiện đang dùng melatonin, và tôi có một người bạn rất thân đang khuyến khích tôi dùng melatonin. Bạn có quan điểm gì về nó không? Quan điểm của tôi là tôi tin rằng nó an toàn. Tôi tin rằng nó có ích, bạn biết đấy, cho những người gặp khó khăn trong việc thiết lập một chu kỳ giấc ngủ bình thường. Chúng tôi thực sự đã cho trẻ em của mình uống vào ban đêm vì họ có những vấn đề về giấc ngủ. Nhưng thật ra, điều mà mọi người thấy còn hữu ích hơn cho việc thiết lập chu kỳ giấc ngủ bình thường là sự nhất quán trong việc đi ngủ và sự nhất quán khi thức dậy. Và khi bạn biết rằng mình đang đi đúng hướng, bạn thường không cần một chiếc đồng hồ báo thức để đánh thức mình. Nếu bạn làm đúng và ngủ đủ, bạn sẽ thấy rằng cơ thể tự nhiên thức dậy trong vòng năm đến mười phút cùng một thời gian mỗi buổi sáng mà không cần đồng hồ báo thức.
    Bạn đã nghĩ nhiều về cách chúng ta nên ngủ chưa? Ý tôi là, chúng ta đã nói về đau lưng dưới, đau lưng, v.v. Có cách ngủ nào tối ưu không? Tôi có nên ngủ nghiêng, nằm ngửa, nằm bên hông không? Một lần nữa, tôi nghĩ điều này phụ thuộc vào cá nhân, bạn biết đấy, và một lần nữa, có rất nhiều điều kiện có thể ảnh hưởng đến ai đó theo hướng này hay hướng khác, nhưng nói chung, tôi nghĩ rằng vị trí có ít, ít tác dụng phụ tiêu cực nhất về cảm giác khi thức dậy là nằm trong tư thế mà chúng ta gọi là tư thế xác chết, chỉ nằm ngửa với cánh tay hơi bên cạnh hoặc khoanh trên bụng như thế này. Nếu bạn có thể chịu đựng thêm một chút và nằm ở tư thế này với cánh tay giơ lên, một phần là vì điều này thực sự giúp một chút với một số căng thẳng ở độ xoay nội bộ mà chúng ta nhận được ở vai, điều mà bạn đã thể hiện khi đè mình lên tường theo tư thế đó trước đó, không phải là vấn đề lớn, nhưng bạn phải hiểu rằng vào thời điểm nào khác, thực sự, chúng ta vừa nói về việc đứng yên trong suốt cả ngày, nhưng ít nhất bạn cũng sẽ dậy đi vệ sinh. Ít nhất bạn cũng sẽ dậy để ăn một bữa. Ít nhất bạn cũng sẽ dậy để nhận một cuộc điện thoại. Còn lúc nào khác mà bạn ở trong một vị trí tĩnh? Tôi không quan tâm nếu bạn nằm nghiêng hay nằm ngửa hay nằm bên kia hay nằm sấp, bạn chủ yếu là tĩnh trong bảy, tám, chín giờ.
    Có một số ảnh hưởng có thể xảy ra với bạn trong khi ngủ mà rất nghiêm trọng. Chẳng hạn như có những lúc mọi người thức dậy và cảm thấy cơn đau dữ dội. Họ đã làm gì đó trong đêm và họ nghĩ, “Ôi, tôi chắc chắn đã làm gì đó khi tôi ngủ,” đúng không? Mọi người nói điều đó suốt vì họ có thể đã làm. Họ có thể đã giữ ở một vị trí quá lâu và không nhận thức được điều đó, hoặc họ đã đặt mình trên một cánh tay và nó kiểu như, bạn biết đấy, ở trong một vị trí rất lạ trong một khoảng thời gian dài vì họ không nhận thức được điều đó. Nhưng sau đó có những tác động mãn tính do là một kiểu người ngủ nhất định, như người ngủ nghiêng, đặc biệt là một số người thích ngủ ở tư thế bào thai. Họ gập đầu gối lại. Điều cuối cùng bạn cần là gập hông thêm. Giống như ngồi, bạn đang tạo ra một chiếc ghế cho chính mình trên giường, đúng không? Bạn đang có thêm tám, chín giờ ở trong vị trí đó. Hãy kéo dài chúng ra, bạn biết đấy, hãy tăng cường sự linh hoạt hoặc ít nhất là, bạn biết đấy, kéo dài những khớp và cơ bắp đó. Bạn biết đấy, ngủ với một cái gối quá dày có thể gây tổn hại đến cổ của bạn. Bạn biết đấy, bạn sẽ thức dậy ngày hôm sau, hầu hết những người bị đau lưng mà chúng tôi đã nói đến trước đó. 82%, tôi tin là như vậy, của những người báo cáo bị rối loạn giấc ngủ nói rằng nguyên nhân là do đau lưng. Và điều gì xảy ra, họ cảm thấy điều đó chủ yếu, 77% trong số họ cảm thấy điều đó khi thức dậy. Vì vậy, họ không cảm thấy điều đó khi họ đang ngủ, điều này thậm chí còn tồi tệ hơn vì nếu họ cảm thấy, có thể họ sẽ có thể điều chỉnh được. Họ cảm thấy điều đó khi thức dậy. Và nó quay lại điều mà chúng tôi đã nói ở trên. Bạn thấy đấy, tất cả những điều này liên quan đến nhau. Đau lưng này có vẻ như bị tách biệt. Và chúng ta đang nói về cột sống ngực, đó là đau lưng. Nhưng bây giờ tôi đang nói về việc ngủ và đó cũng là đau lưng. Tất cả những điều này đều liên quan đến nhau. Đó là lý do tại sao bạn phải quan tâm đến tất cả. Nhưng việc ở trong tư thế đó với cái gối ở phía sau đầu bạn gây ra quá nhiều sự gập cổ, điều này có thể gây ra vấn đề với các cơ quanh cổ và với các khớp ở cổ theo thời gian. Vì vậy, bạn có thể thích làm điều đó. Nhưng tôi đang nói với bạn, tư thế khỏe mạnh hơn là ngủ với một cái gối thật phẳng, một cái gối thật phẳng. Tôi trước đây cũng thường thức dậy mỗi buổi sáng với một chút cứng cổ.
    Tôi đã chuyển sang một cái gối chỉ cao khoảng một hoặc hai inch, chỉ đủ để hỗ trợ đầu của tôi. Tôi không còn gặp vấn đề gì với cơn đau cổ nữa. Bạn không phải nâng đầu lên một cách bất thường. Chưa kể nếu bạn có bất kỳ vấn đề nào về ngưng thở khi ngủ hoặc khó thở vào ban đêm. Tư thế nằm ngửa với đầu được kê lên sẽ tồi tệ hơn vì bạn đang làm tắc nghẽn đường thở của mình nhiều hơn một chút. Bạn biết đấy, có một số trường hợp mà bệnh nhân ngưng thở có thể muốn nằm nghiêng. Bạn biết đấy, điều đó sẽ dễ dàng hơn cho việc thở của họ. Nhưng trong hầu hết các trường hợp, nằm ngửa sẽ tốt hơn. Thú vị là, bạn biết đấy, hầu hết mọi người đều có bắp chân chặt, đúng không? Mắt cá chân của họ, một lần nữa, chúng ta ngồi cả ngày. Chúng ta không kéo mắt cá chân về phía đầu. Chúng ta không duy trì được sự linh hoạt ở mắt cá chân khi bàn chân di chuyển về phía đầu. Vậy điều gì xảy ra ở trên giường? Bạn nằm lên giường, ga trải giường hơi chật ở phần dưới. Chúng kéo mắt cá chân của bạn thẳng xuống như vậy, và bàn chân của bạn sẽ luôn ở vị trí hướng xuống suốt đêm. Điều đó làm cho bắp chân càng chặt hơn vì chúng chỉ co lại trong vị trí đó. Đặc biệt nếu bạn đã tập luyện bắp chân trong ngày hôm đó, và các cơ của bạn phục hồi và tái tạo vào ban đêm, bạn biết đấy, bạn thực sự đang phục hồi chúng trong tư thế co lại vì các ngón chân đều hướng xuống. Tôi luôn nói, nếu bạn sẽ lên giường, hãy làm lỏng ga trải giường ở cuối giường để bạn ít nhất có thể di chuyển các ngón chân về phía sau hoặc chúng di chuyển tự do. Chúng không bị đè ép vào tư thế này. Có rất nhiều điều chỉnh nhỏ mà bạn có thể thực hiện, và có người nghĩ rằng chúng không quan trọng. Tôi nghĩ chúng rất quan trọng vì thời gian bạn ở trong những vị trí đó lâu như vậy. Không có phần nào khác trong ngày của bạn mà bạn dành nhiều thời gian trong tư thế như vậy. Jeff, điều quan trọng nhất mà chúng ta chưa bàn đến là gì, mà lẽ ra chúng ta nên bàn đến liên quan đến sức khỏe, thể hình, sự lâu dài, và tôi nghĩ rộng hơn là sống một cuộc sống tốt? Tôi nghĩ rằng bạn không muốn tự làm stress bản thân mình khi nghĩ về tất cả những điều bạn cần phải làm vì có rất nhiều, và khi làm như vậy bạn sẽ trở nên bất lực trước một hoạt động và nói rằng bạn sẽ không làm gì cả vì bạn không thể làm tất cả. Tôi nghĩ đó là một trong những điều lớn nhất mà tôi thấy mọi người làm là họ tự hạ quyết tâm ngay từ đầu vì họ nghĩ rằng sự cam kết sẽ nặng nề hơn so với những gì họ đang làm ngay bây giờ, quá khó để yêu cầu và họ không thể làm được. Đó là một sai lầm. Hãy chậm rãi làm từng bước. Chúng ta đã nói về dinh dưỡng một lần nữa. Hãy thực hiện bước đầu tiên. Loại bỏ những thứ rõ ràng không giúp bạn có một cuộc sống khỏe mạnh. Sau đó, hãy thực hiện bước tiếp theo khi bạn đã sẵn sàng. Từ góc độ thể hình, hãy đến phòng gym. Hãy cố gắng thực hiện bước đầu tiên mà chúng ta đã nói để hành động đầu tiên. Hãy tạo thói quen này trong vài tháng. Bạn muốn bắt đầu áp dụng một kế hoạch tập luyện nhiều cường độ hơn hoặc bạn muốn bắt đầu với một lịch tập phức tạp hơn. Tốt thôi. Sau đó, đừng lo lắng về điều đó. Điều quan trọng nhất là bắt đầu và sau đó áp dụng một số điều nhỏ này. Tôi nhận thấy rằng cột sống ngực của tôi không đủ linh hoạt, như Jeff đã nói. Ý tôi là, hãy treo từ thanh kéo. Hãy làm một hoạt động nhỏ này mỗi ngày. Đó là những loại thứ sẽ mang lại lợi ích lớn khi được cộng dồn lại, nhưng đừng để bạn bị nản chí bởi suy nghĩ rằng tất cả chúng đều phải được thực hiện nếu không bạn sẽ không khỏe mạnh. Mọi sự đầu tư mà bạn thực hiện vào cơ thể của bạn sẽ là một khoản đầu tư tốt sẽ mang lại lợi ích. Có thể không ngay bây giờ, nhưng khi bạn bắt đầu điều này với ý tưởng về con đường tương lai, như bạn đang nhận ra ở tuổi 32, nó sẽ quan trọng ở tuổi 52, 62, 72. Và vì vậy, bằng cách thực hiện những gì bạn đang làm bây giờ, bạn đang đi đúng bước đi đúng hướng mà có thể luôn được tăng cường khi bạn tiến xa hơn. Và nhân tiện, khả năng của bạn để gia tăng và làm nhiều hơn sẽ dễ dàng hơn nhiều khi bạn đã hình thành thói quen và thực sự thích những gì bạn đang làm. Và thay vì tạo ra một sự thay đổi lớn khỏi những gì bạn đang làm ngay bây giờ và nghĩ rằng bạn sẽ đột nhiên bắt đầu yêu thích tất cả những điều này, bạn sẽ không, và bạn có thể sẽ kết thúc với việc không muốn làm nó. Jeff, cảm ơn bạn đã làm những gì bạn làm, bởi vì như tôi đã nói với bạn trước khi chúng ta bắt đầu ghi hình, bạn đã là nguồn tài nguyên đáng tin cậy của tôi trong nhiều năm. Và thực tế, bất cứ khi nào tôi gặp khó khăn, dù là làm thế nào để xây dựng cơ tam đầu hay cách tránh chấn thương hoặc những thách thức khác liên quan đến sức mạnh hoặc sự lâu dài, tất cả những điều đó, tôi luôn rất vui khi nhìn thấy video của bạn bởi vì bạn là người mà mọi người đều tin tưởng. Bạn là người trình bày thông tin theo một cách trực quan rất rõ ràng, bạn biết đấy, bạn nổi tiếng với việc vẽ trên chính cơ thể của mình, chỉ ra cách các cơ giãn ra và vị trí của các cơ cũng như tầm với. Nhưng bạn đã giúp tôi miễn phí trong một thời gian rất dài. Tôi nghĩ, có lẽ khoảng một thập kỷ. Tôi nghĩ tôi đã dành khoảng 10 năm với bạn như một huấn luyện viên cá nhân. Và vì thông tin này miễn phí và có trên YouTube, bạn thực sự đã giúp hàng tỉ người. Ý tôi là, tôi đã xem kênh của bạn. Tôi nghĩ bạn có gần 3 tỉ lượt xem. Có thể hiện tại còn hơn nữa chỉ tính trên một kênh đó thôi, nhưng rồi các clip và mọi thứ khác và cách mà điều đó đã truyền cảm hứng cho những người khác trở thành huấn luyện viên trên YouTube. Vì vậy, thay mặt cho tất cả những người đó, nhưng cũng thay mặt cho tôi, chỉ muốn cảm ơn bạn rất nhiều vì những gì bạn đã làm. Chúng tôi có một truyền thống kết thúc nơi khách mời cuối cùng để lại một câu hỏi cho khách mời tiếp theo, không biết ai sẽ nhận câu hỏi đó. Và câu hỏi đã được để lại cho bạn là: Bạn sẽ thay đổi điều gì về chính mình trước tiên và thứ hai? Bây giờ hãy trả lời tại sao bạn vẫn chưa làm điều đó? Okay. Tôi sẽ thay đổi điều gì về chính mình? Và sau đó, tại sao tôi chưa làm? Wow. Ồ, người ơi.
    Bạn biết không, không có nhiều điều và tôi chỉ đang suy nghĩ một cách tự phát ở đây. Vì vậy, khi tôi xác định điều gì đó mà tôi muốn thay đổi về bản thân, tôi thường thực hiện rất tốt các bước để hiện thực hóa điều đó. Có những điều khá cá nhân về bản thân tôi. Có những điều liên quan đến mối quan hệ, và có những điều từ góc độ tự cải thiện. Tôi luôn cố gắng xác định những lĩnh vực mà tôi có thể cải thiện và tôi thực sự thực hiện những thay đổi đó. Tôi coi đó là nghiêm túc và thực hiện các bước để làm điều đó. Trong số những điều mà tôi muốn làm, có lẽ tôi luôn muốn trở nên phiêu lưu hơn. Tôi nghĩ rằng mình hơi thiên về việc ở nhà. Vợ tôi là một người thích du lịch lớn. Và tôi nghĩ rằng mình có thể hưởng lợi từ việc trở nên phiêu lưu hơn một chút và đi nghỉ đến những nơi mà tôi thường không bao giờ đến. Nếu tôi đang tìm một người bạn đồng hành trong chuyến đi hoặc ai đó có thể làm điều đó, thì cô ấy chắc chắn sẽ sẵn sàng làm điều đó cùng tôi. Vì vậy, có lẽ tôi ước gì mình có thể thay đổi điều đó. Tôi có thể chắc chắn dùng lý do rằng mấy đứa trẻ khiến chúng tôi rất bận rộn, và có rất nhiều lý do tại sao tôi chưa làm điều đó, nhưng có lẽ đó không phải là một lý do thực sự tốt, vì chúng tôi tìm thời gian để đi đâu đó, nhưng chúng tôi có xu hướng quay lại những nơi giống nhau mãi. Bạn sẽ cho tôi hai điều, nó nói trước và thứ hai.
    Tôi ước mình có thể bớt định kiến hơn một chút từ thời gian này sang thời gian khác. Và nếu có gì, chỉ cần giữ quan điểm của mình, nhưng hãy cởi mở hơn để nghe ý kiến của người khác. Lý do tôi chưa làm được điều đó, tôi nghĩ là do muốn được lắng nghe có thể trong thời gian tôi còn nhỏ, khi tôi là đứa con thứ ba, nên tôi có thể không được lắng nghe nhiều như tôi vẫn nghĩ. Vì vậy, những ý kiến đó xuất hiện trước như một phản xạ, nhưng nếu tôi có thể làm được điều đó, tôi vẫn ước mình có thể cải thiện một chút. Cảm ơn bạn. Cảm ơn bạn.
    Tôi thấy thật sự thú vị rằng khi chúng ta nhìn vào dữ liệu phía sau của Spotify và Apple cùng các kênh âm thanh của chúng ta, phần lớn người xem podcast này vẫn chưa nhấn nút theo dõi hoặc nút đăng ký, bất kể bạn đang nghe ở đâu. Tôi muốn đưa ra một thỏa thuận với bạn. Nếu bạn có thể giúp tôi một ân huệ lớn và nhấn vào nút đăng ký, tôi sẽ làm việc không mệt mỏi từ bây giờ đến mãi mãi để cải thiện chương trình ngày càng tốt hơn. Tôi không thể diễn tả hết được lợi ích mà bạn mang lại khi nhấn vào nút đăng ký, chương trình càng lớn, điều đó có nghĩa là chúng tôi có thể mở rộng sản xuất, mời tất cả các khách mời mà bạn muốn thấy và tiếp tục làm điều mà chúng tôi yêu thích. Nếu bạn có thể làm cho tôi ân huệ nhỏ đó và nhấn vào nút theo dõi, bất kể bạn đang nghe ở đâu, điều đó sẽ có nghĩa rất lớn với tôi. Đó là ân huệ duy nhất mà tôi sẽ bao giờ yêu cầu bạn. Cảm ơn bạn rất nhiều vì thời gian của bạn. Cảm ơn bạn.
    攝取肌酸可以增加肌肉和力量,還可以改善腦部健康以及在缺乏睡眠和高壓狀態下的表現。但有一些新的研究顯示它能夠緩慢和預防一些狀況,真令人驚訝。
    Jeff Cavalier 是美國國家足球聯盟(NFL)、美國職棒大聯盟(MLB)、世界摔角娛樂(WWE)以及西爾維斯特·史泰龍(Sylvester Stallone)所信賴的理療師和力量教練。他憑藉科學基礎的訓練建立了全球聲譽,能夠取得實際的成效。人們到底想要什麼呢?當我們對追隨者進行調查時,我發現男性希望擁有六塊腹肌、變得更強壯的手臂和發展他們的胸部。而女性則希望有更好的腿部和發達的臀部。所以我們會討論那些訓練。但大多數人面臨的最大問題是很難開始,導致他們在某項活動中感到癱瘓,並說我一點也不想做。我對此感到情緒激動,因為當人們無法找到那種驅動和動力時,真的讓人難過。因為長時間坐著對身體的有害影響,被稱為新的吸煙。就像,如果我剝奪了你的健康,你就完了。因此,找到驅動力讓自己走上追求最佳健康的正軌是至關重要的。
    如果我是那些難以每天完整滾動的人,你會從哪裡開始與我合作?我會從…我還沒說完。下腹部脂肪。我該怎麼擺脫它?攝入的卡路里與消耗的卡路里。你的工作是什麼?你提到有五個關鍵運動可以最大化你的壽命和生活質量。你能給我看看這些鍛煉嗎?當然。那你為什麼帶著一個穿著蝴蝶結的骷髏模型?這是雷蒙德。我用他來展示一些尚未被揭露的最迷人的訓練領域。我覺得非常有趣的是,當我們查看Spotify和Apple的後端以及我們的音頻頻道時,大多數觀看這個播客的人尚未按下關注或訂閱按鈕,無論你在什麼地方收聽這個節目。我想跟你達成一個協議。如果你能幫個大忙,按下訂閱按鈕,我將不懈努力,讓這個節目變得越來越好。我無法告訴你,當你按下訂閱按鈕時對我有多大的幫助。節目變得更大,這意味著我們能擴展製作,邀請你想見的所有嘉賓,並繼續做我們熱愛的事情。如果你能在你收聽的地方按下關注按鈕,這對我來說意義重大。那是我唯一會要求你的幫忙。非常感謝你的時間。
    Jeff,你非常有名,被認為是線上健身、訓練、建議、支持的王者和創始者。就你正在進行的使命而言,以及你的觀點與市場上其他人的不同之處,你認為是什麼使你的觀點在如何建設肌肉、如何擁有強健的身體以及如何延長健康壽命方面與眾不同、獨特並且可能比許多觀點更重要?幾乎所有試圖提供資訊的人都應該有一個層次。對於所有人的努力,我都有一種尊重,因為他們都在幫助人們變得更好或改善自己。我認為我真正專注的地方是採用更全面、多面向的方式去做到這一點。因為我的背景不僅僅是力量訓練或訓練的美學吸引力,而作為一名物理治療師,擁有物理治療的背景,我理解在追求身體美觀的過程中不應犧牲身體的重要性。因此,我相信當人們理解為什麼,以及他們開始有能力使這成為自己的旅程時,益處會非常深遠。這不僅僅是改善健身房或外觀美學,而是生活中的許多方面都會因為健身而改善。比如心理健康直接與人的身體健康相關。如果你感覺、看起來更好,對自己更有信心,那麼你的心理健康也會改善。我認為,隨著健身和健康水平的提高,生活中的每個元素都會改善。我的初衷一直是利用我的平台讓人們理解,即使是最小的投資,也並不需要和我一樣。我在所有視頻中都強調這一點,特別是在談論營養時:你不必像我一樣飲食才能變得如此苗條,仍然能從瘦身中獲益。你可以有更高的體脂率,仍然在整體健康方面看到巨大的改善。因此,你不必完全照搬我的方式,但可將資訊應用於自己。對我來說,這是最有意義的部分。因為如果我能教你如何做到這些,這就是整個道理,教一個人釣魚,對吧?如果我能做到這一點,那麼我想我就做對了。我經常說,我可以奪去你的一切。我可以拿走你所有的錢。我可以拿走房子。我可以奪走一切。我甚至可以拿走關係,因為我們總是可能找到另一段關係。如果我奪走你的健康,你就完了。健康是一切。那你學了什麼呢?幾件事。我的第一個學位是生理神經生物學。然後我成為了一名物理治療師,這需要另外三年。此外你還成為了認證的力量與體能專家?大多數職業體育的工作都需要某種證書。因此你必須擁有大學學位,而後還需要有相應的證書。在這個情況下,則是國家力量與體能協會的證書。
    在你獲得那項證書的過去25年裡,你和誰合作過?
    你幫助過誰?
    幫助了多少人?
    從那項證書中得到的最重要的事情是,它讓我有資格為大都會隊工作。
    對你來說,大都會隊不重要,那是什麼?
    大都會隊是紐約大都會職業棒球隊。
    所以我跟一些世界上最優秀的棒球運動員合作過。
    我有機會和一些世界上最偉大的足球運動員合作過。
    還有摔角選手。
    我從小就是摔角的忠實粉絲。
    我遇到了很多摔角選手。
    這是件酷事,因為雖然有些人可能不喜歡摔角的劇情設計,但在運動能力上,他們是世界上最天賦異稟的運動員之一。
    我的意思是,旅行日程、每週摔角的天數、他們對身體所承受的嚴厲考驗,不管你怎麼說,結果可能早已注定,但摔傷和瘀傷可不是假的。
    他們還必須具備美學吸引力。
    所以這種運動與美學的結合對我一直有吸引力。
    當我看到像你這樣的人,看到這些隆起的肌肉,看到你有多苗條時,很容易就陷入這樣的思維:哦,你只是天生擁有極大的動力,這就是你成為現在這個樣子的原因。
    其實,我認為動力是被過分高估的,對吧?
    因為動力並不是產生結果的關鍵。
    它可能讓你來到了比賽的現場,讓你真的去健身房開始工作,但只有紀律才能讓你堅持下去。
    而紀律是每個人所能擁有的第一資產。
    現在,紀律伴隨著成功而來。
    如果能在年輕時或早期的訓練階段經歷一些成功,你將會再次變得有動力,自主地繼續走下去。
    所以我的基因從來都不是很好。
    如果我的媽媽只有五英尺高,我的爸爸五英尺九寸,五英尺八寸,160磅,肌肉不多。
    我明顯在肌肉上超過了我爸爸。
    但我並不是來自這個天生的優秀群體。
    這是毫無疑問的。
    但我確實有這種想要在訓練方面做點什麼的渴望,想把我的身體推到極限。
    但我真正找到紀律的原因是因為我喜歡它。
    我發現這對我在其他方面也有益,讓我感到充實。
    因此我更容易堅持下去。
    你必須接觸到很多在奮鬥的人,他們來找你並告訴你,聽著,我有這些大目標。
    我超重了。
    我感覺不太好。
    我有糖尿病,這裡有心血管問題,這裡有發炎。
    他們告訴你他們想改變。
    你知道,你能從他們的臉上看到他們的絕望,但他們無論如何都沒有改變。
    我們現在生活在一個能上網的時代。
    你有如此之多的信息可供參考。
    利用它,以你能用的方法開始你的旅程。
    因為你越早開始,越好。
    但當人們從未找到那種火花,試圖追趕時,這是非常可悲的,這並不是謊言。
    隨著年齡增長,啟動或開始一個訓練計劃會變得更加困難,即使四、五十歲開始也比不開始要好,但遠比在青少年和二十幾歲的時候開始要困難得多,知道嗎?培養習慣,維持習慣是非常困難的,年齡越大越難啟動,但我相信這是可能的。
    所以我對那些苦於啟動的人最好的建議就是找出消除思考的辦法,對吧?
    因為思考越久,你越有可能無法做到。
    你知道,阻止大多數人的問題在於,有句話說,開始就是阻止大多數人的障礙,對吧?
    但是同時,並不是阻礙你的人障礙,而是那條相對容易的道路更具吸引力。
    所以你最後會說,嗯,我不知道,你知道,我可以坐在沙發上看這個。
    我不會去健身房。
    相信我,即使現在對我來說,有時我會和我的一個兒子在他房間裡,他可能會在床上睡著,你知道,醒來時已經很晚了。
    我甚至不會考慮讓我的狗出去。
    我直接出門。
    我走路。
    有時我甚至在走路時半夢半醒,但我知道如果我能到健身房,進去,打開音樂,開燈,做一組熱身運動,我就會好了。
    如果我坐下來一秒鐘,我可能會發現最容易的選擇更加吸引人,沙發會更加舒適。
    然後一旦這變成了你喜歡做的事情,因為對大多數人而言,我認為你現在可能享受這個過程,對吧?
    當然,使這個自動化步驟變得容易多了,但仍然會有某些日子,你知道,可能是拍攝的一天,你會想,今天也許不行。
    但如果你停止自我談判,立刻去做第一個動作,通常只需這一點就能讓你進入健身房。
    你會意識到,你知道,你要去做的是什麼。
    當你想到那些觀看你視頻的數百萬人,實際上是數十億的人觀看了你的視頻並消耗了你的內容時。
    你一定聽到了很多不同類型的火花。
    當我說火花時,我指的是人生中某一個時刻,某些事情發生了並且影響了他們。
    最終影響了他們。
    你聽到的都是哪些類型的故事?
    哦,天哪,那些真的是改變人生的故事。
    這是我不斷前行的原因之一。
    你知道,聽到這些故事中的一些,幾年前我舉辦了一個現場活動,這是我們第一次舉行的活動。
    所以我是,我是一名新手。我不知道會發生什麼,但這個活動的一部分是一場比賽,我們進行了這場比賽。無論如何,我們有一位年近五十歲的男性,是第一位參加比賽的人。他抽中號碼一。好的,他上場了,我們第一個項目是一個300碼的接力賽,這實際上是50碼的距離。所以他們必須跑到錐形標誌那裡然後再回來,這樣往返要跑一百碼。那天非常炎熱,氣溫達到95華氏度。因為我在七月舉辦了這個活動,心想,這樣下去可不會太好。無論如何,他出發了,在最後一輪的時候回來了。他開始揮舞雙臂,感覺要失去平衡了。我心想,哦不,他摔倒了,摔得很慘,膝蓋刮傷了,血流了一地。好吧,下一位參賽者上場了。他現在出場了,經過第二個站時,他過熱了。他拼命在努力,但他必須退出比賽,因為他因過熱而無法繼續。我差點就想停止比賽了,因為我說,我們畢竟對這樣的炎熱沒有準備好。無論如何,我們繼續進行。所以,剛才提到的那位參賽者的第四個項目是推雪橇。我們在雪橇上放了225磅的重物,但雪橇是在這間健身房的停車場的路面上,雪橇與地面之間的摩擦根本沒有計算在內,這使得事情變得更加困難。再者,他膝蓋受了傷,他在拼命推動著雪橇。他艱難地把雪橇推到了終點,然後還得在最後拿起一個100磅的壺鈴,然後走回來。他下去後,經過多次的努力才將雪橇推到那兒。我終於跑了過去,說,呃,他的名字叫Craig。我說,Craig,兄弟,你不需要這麼做。你很好,你很好,沒事的。他卻說,不,我要完成它。他開始走動,但腿交叉著,看起來隨時要倒下。我把手臂搭在他肩膀上,我說,伙計,聽著,你不需要這樣做。他說,我全身起雞皮疙瘩。他說,Jeff,我必須這麼做。他說,四年前我被診斷出多發性硬化症,我感覺不到我的腳,我必須這麼做。正是這種驅動力和動力,讓我感到心情激動。你永遠不知道,因為你不知道他們正面對什麼。我變得情緒激動,但這就是讓我感到振奮的事情。我們還有另一位參賽者參加了我們的活動,他在比賽中的伏地挺身部分競爭,已經是第二年了。他在做伏地挺身,但他沒有完全下降。大約只下降了兩、三英寸。於是我走到他那裡。我說,嘿,兄弟,胸部再低一點。他說,我沒辦法,因為我胸口有一個輸液管,我得了四期癌症,不能完全下去。比賽後兩個月,他就去世了。所以當你意識到人們這樣做是有他們的原因,而不僅僅是去健身房尋求六塊腹肌時,你會發現他們有我們永遠無法知道的原因。我想,這些時刻對我來說不只是觸動,正如你所看到的,它們展示了意志的力量,這是我們永遠無法量化的。我一直在思考那位不願意放下100磅壺鈴的男人。其實這對他來說是想要講述的一個故事。這是他想做的,原因更關於一個人的身份和自我故事,正如我們所稱的那樣。在這一點上,我經常思考健身和鍛鍊的一件事情就是,如果我能在不想的日子裡抓起鑰匙,那麼這將如何影響我生活的其他方面,以及當我不想做的事情時,我如何出現,這些又如何隨著時間塑造我,使我能夠進行困難的對話,能夠面對挑戰。我認為這是非常被低估的。我實際上在閱讀這個,我想是Andrew Huberman告訴我的。他說,神經科學發現大腦的一個部分與做困難的事情有關。是的,我看到了。我想他基本上說那部分大腦,讓我把這張圖放在螢幕上,隨著你做的困難事情越多,它就會變得越大。因此,你基本上是在鍛煉能夠做困難事情的肌肉。我一了解到這一點,我就想,哦,這很有道理,因為我越是能夠堅持鍛鍊和健康與健身,現在我的飲食也非常有紀律。如今坐在這裡的我,在生活的其他領域也改變了很多。我變得更有條理,對吧?因為我認識到了自己的能力。我認為,我們常常低估自己的潛能。而且,我想在提到我剛才說的兩位男性時,當你直視的事情似乎比你擁有的任何健身狀態更可怕時,你意識到,你能夠挖掘更深層的潛能來做那些不想做的事。我覺得那些像你一樣幸運的人找到了這一點,找到了進入王國的鑰匙,能夠讓自己達到更高的意識和自我意識,這確實如你所說,會在生活的其他領域發揮作用。
    你知道嗎,當你能做到困難的事情時,並不意味著你就能自動地與某人進行那場困難的對話,但你知道自己有能力去做一些之前認為自己做不到的事情。這讓你有信心去真實地實踐那些事情。
    有趣的是,安德魯·休伯曼提到的研究指出,如果你開始喜歡之前不喜歡的事情,那麼它就不再挑戰大腦的那個區域,那個區域會再次縮小。哦,真的嗎?這聽起來挺酷的,因為這意味著你需要持續尋找挑戰。
    在聖誕節和新年期間,我一直在思考這個問題,我坐下來和我最好的一位朋友聊,問他:你最不喜歡的運動或事情是什麼?我們基本上列了一份清單。然後我們開始做這些事情。這真的很酷。實際上是跑步、腿部訓練和深蹲。對。
    這也讓我反思,因為當我問他為什麼不做那些事情時,他列出的理由就像是「我腿不行」,或者「我腦子不行」等藉口。我們都意識到,這只是一堆我們給自己創造的身份認同,現在卻在限制著我們。你生活中有這樣的事情嗎?哦,天啊。你會避開的嗎?
    有條件限制的跑步,我努力去面對這些事情,知道我應該做更多的,但總是還有更多的事情需要做。你從這些渠道所產生的所有內容中必須已經發現了人們真正想要的本質。我認為你會從觀看次數和互動中看到這一點,並建立起一種心理模式:人們真的對這個感興趣。
    所以如果要你總結一下你認為人們在尋找什麼的本質,當我說本質的時候,我是指最根本的原因,為什麼,為什麼,為什麼,為什麼,最底層的原因,那些東西是什麼?哦,我認為不安絕對是一個因素。我認為渴望被接納的感覺也是其中的一部分。我認為想要變得更有能力的感覺也很重要。
    因為我認為很多男性對自己的能力感到不安。如果出現需要他們保護家人或需要做些體力活的情況,他們到底有多少的能力呢?我覺得很多人對自己的準備情況感到不安。所以我認為這是一個動力。
    我很多年前聽到過這句話:當保持現狀的痛苦大於改變的痛苦時,變化就會發生。如果你是我的教練,而我是一個堅持不下來的人,你會從哪裡開始?如果我超級固執?我嘗試了三年,卻從未成功。
    但很明顯,我的身體正在經歷健康方面的後果,你會從哪裡開始讓我開始呢?大概會是對話。你知道的,我會總是從對話開始。我認為理解某人的為何是重要的,因為如果你問這個問題,這是一個有趣的練習。
    但如果你問「為什麼你想要保持身材?」你可能會說「我現在太胖了」。我會問你,「不再覺得自己那麼胖對你意味著什麼?」你可能會說,「這會更好,因為我會有六塊腹肌。」那麼,若我有六塊腹肌,這有什麼重要呢?「我會更喜歡我在鏡子裡的樣子。」你為什麼會想要喜歡鏡子裡的自己呢?「因為我現在感覺不夠好,因為我辜負了自己,我知道我沒有做我需要做的事情。」
    為什麼不讓自己失望這一點很重要呢?當你開始不斷追問,挖掘下去時,你很快就會找到根本的原因。很多時候這種情感來自童年帶來的痛苦,來自失望他人的痛苦,來自你發展出來的夠不夠的感覺,無論是因為父母或他人灌輸的,也可能只是因為你從未擁有過自信去讓自己感覺更好。
    我總是說,大多數終身健身的人生來都面臨某種程度的痛苦,促使他們尋求這種健身。因為這是他們唯一能控制的事情。這是他們可以不必聽從任何人的地方。他們必須為自己而做,掌控自己的身體。我認為很多時候人們也是在逃避,利用運動釋放的內啡肽去逃避。這是讓自己感覺更好的逃避方式。
    所以如果一開始你來找我,我會從這個對話開始,試圖找出為什麼你無法堅持下去?你嘗試過但停下來了。我認為人們需要理解到這一點,找到讓自己回到追求最佳健康的為何這一點至關重要。
    那麼最上面的一層呢?像是視頻的標題或者那個東西,它是怎麼表現出來的?我的意思是,最上面是腹肌、二頭肌、胸部,以及,下背痛。我想,人們來找我的原因通常有兩個:修復某樣東西或改善某樣東西的外觀。
    所以我們有很多很多的觀點,顯然是圍繞著解決問題,比如下背痛、姿勢問題、膝蓋痛、肩膀痛,這些如何影響他們在生活或健身追求中的能力。然後還有另一面,人們當然想要六塊腹肌,然後他們想要有力的手臂和胸部。我強調這些是因為事實上這是人們最感興趣的地方,因為這就是你知道的海灘肌肉,但這是生活的事實。人們想改善這些領域。我嘗試做的事情是,當我引進人們進入這條路徑時,也讓他們意識到這很好。你想要腹肌,這很好。你知道,但顯然這可能需要一個更健康的飲食計劃。所以我知道如果我能讓他們的飲食比現在健康得多,我可以對他們的整體健康和生活有更廣泛的影響。所以我一直覺得,無論你最感興趣的是什麼,你都可以進來。但我的使命和目標是確保你明白這不僅僅是這樣。我將你所說的一切分成了三個部分:人們想要看起來好。他們想表現得好,無論那是什麼。他們還想能夠長期做到這一點。他們想長壽。所以如果我們從看起來好作為一個主要類別開始,你認為看起來好的子類別有哪些?一個人攜帶的脂肪量。所以他們有多瘦。對他們肌肉的美學發展,他們的身體形狀。因為你知道,你可以減肥,但正如你之前所描述的,「瘦胖」根本不是一種吸引人的外觀。所以我認為他們想要以特定的方式發展自己的肌肉。你看到男性所說的想要的東西和女性所說的想要的東西之間有什麼區別?男性來找你時,他們說他們想要什麼?作為運動員的教練,這對我來說是亵渎,但他們實際上並不談論下半身的任何事情,對吧?他們並不是說,我只是想要真的很大的腿,或者我想要有你知道的,強壯而發達的臀部。我的意思是,這在他們的清單上並不算高。所以幾乎所有東西都是集中在,從腰部以上的美學需求上,男性想要更粗的脖子。對女性來說則正好相反,對吧?對女性來說,她們首先關注的是腰部以下的部分。她們想要更好的腿。她們想要更強的腿。她們想要發達的臀部。她們想要,這可能與文化有一定的關聯。你知道,男性在其上半身的外觀上受到的評價比女性要多,而女性在其下半身的外觀上受到的評價則更多。所以我們正在迎合這些需求,尤其是你知道, scrolling 僅僅翻翻 Instagram,你就會增強我剛剛談到的一切。在看起來好這個類別中,營養呢?最重要的是,身體脂肪的水平將受到營養的影響。所以讓我們從脂肪和瘦開始。如果我想像你一樣瘦,並且我想要低體脂肪,該從何開始呢?我經歷的事情以及我總是建議人們的就是要先從 30,000 英尺的高度,看看你知道自己目前做得不好的事情。比如說,你是否喝得過多?你是否每晚都結束於一品脫的冰淇淋?你知道你做錯了一些事情。因此,先對明顯的事情進行一次檢查。你只需這樣做幾個星期,然後看看你的進展。通常情況下,當你停止這些明顯的問題時,你會注意到一些快速的體重減輕,你會發現那通常是最令人困擾的營養重大罪犯。你認為有哪些我們並不知道的罪犯?我一生中經歷過很多,包括番茄醬。是的,我不覺得白米很好。是的,我的意思是,白米其實在人的飲食中也有其存在的價值,我相信。但你必須對它們有健康的尊重,因為它們最有可能被吃過量。比如說,對於我們大多數人來說,想吃五塊牛排的慾望並不存在。但你卻可能會一口氣吃掉整盤的米飯,然後再來點意大利面因為它們,從化學上講對身體更具吸引力。所以我認為人們需要小心過量攝入碳水化合物,並且他們並不意識到份量大小會真正影響他們,因為他們會說,不,我每天吃米飯和意大利面。而我會說,我也每天吃米飯和意大利面,但我可能不如那個人吃得多。所以在這方面的份量大小是人們對潛在罪犯並沒有良好認識的地方。我的意思是,很多東西都有糖,是為了讓這些東西更具吸引力,特別是,比如說,酸奶,對吧?人們會在酸奶的底部加上水果,但那是滿載糖的。或者我第一次的經歷是燕麥片。在我十幾歲的時候,我在看健美雜誌時,發現每一個健美運動員早晨都會吃燕麥片。所以當然我就買了奎克燕麥,然而我買的是那些小包裝,而它們的底部有紅糖。就像它們裡面充滿了糖。它們不是像那種瓶裝的奎克燕麥一樣健康。所以在這裡我以為我做對了,但我實際上並沒有,因為裡面的糖比袋裝或碗裝的糖款還要多。你在包裝上尋找什麼?我總是尋找糖和脂肪。這是我所關注的。
    飲食中的脂肪,每克脂肪有九卡路里,而每克蛋白質或碳水化合物則只有四卡路里。食物的熱量密度往往更高。所以當你在盤子上有脂肪時,從熱量的角度來看,那道菜的熱量會迅速增加。因此,你必須注意這些。如果你想減重並達到低熱量的狀態,你需要攝取的熱量要少於你所消耗的熱量。這就是為什麼我會關注脂肪含量,而糖則真的不是必要的。這只是我們的身體不需要的東西。而且,糖往往太誘人,以至於人們難以停止食用。因此,我認為讓自己回到正軌的最快方法之一就是盡量減少食物中的糖含量。然後我會尋找蛋白質,因為我認為蛋白質在改善脂肪和瘦肌肉比例方面有很多好處,也因為它能讓你有飽足感。所以如果你吃的是高蛋白質的食物,你會發現自己比單純的碳水化合物餐更快感到滿足和飽腹。因此,每次我查看標籤時,我會關注這三樣東西:蛋白質、糖和脂肪。
    那你的飲食是什麼樣子的呢?我早上吃早餐,通常,我會給你一些典型的餐點。我會吃燕麥,通常會在燕麥裡加一些南瓜,使用罐頭南瓜,這樣可以獲得額外的維他命和礦物質。還有蛋白質奶昔,也許會喝一些蛋白白。如果午餐的話,我會吃烤雞卷。同樣,我努力把每餐的蛋白質放在優先位置。我會選擇糖分有限的希臘酸奶。然後,我通常在工作後喝一杯蛋白質奶昔,因為我知道下班後通常在六點的時候回到家,孩子們在那裡想一起玩,而我通常只會吃點東西過渡,意識到我的晚餐會在晚上鍛煉之後較晚的時候進行。
    不過,鍛煉通常在晚上十點半到十一點之間進行。因此,我的晚餐大概在午夜左右。嗯,這總是圍繞著蛋白質為先,因此通常是雞肉、牛排或魚,然後是纖維碳水化合物。所以會是一些,我喜歡毛豆,它有很好的蛋白質。我對那有限的豌豆蛋白並不擔心,還有花椰菜。然後我會有我的澱粉質碳水化合物,最喜歡的就是甘薯。所以我會吃甘薯或義大利麵,或兩者都有。
    我仍然對你在午夜吃晚餐感到震驚,然後你什麼時候鍛煉?我在大約十點半或十一點鍛煉,直到大約十一點四十五分。這樣的時間算不算是不理想的?這對我來說是理想的,因為這是我能持續做的時間。如果我能改變的話,可能會在下午五點鍛煉,但我總是發現那時候還有工作。人們在那個時候仍然需要我。為什麼不早上鍛煉?我早上起床的時候非常困難。我是那種在覺醒前大約十五分鐘會像僵屍一樣的人,我很難準備好。我跟你很像,我可能吃得晚,鍛煉也晚等等。當我聽到你時,我幾乎聽到的是我自己。我知道反駁的話是,史蒂芬,如果你早點上床睡覺和早點吃飯,那麼你就可以早上醒來並能夠鍛煉。那麼你早上的感覺如何?你一醒來會感到有精力,還是感覺……?不,對,我跟你很相似,我通常起得遲。如果我起得晚,那麼我感覺還好。但如果你在七點叫醒我,機會就大了,因為我可能在午夜或凌晨一點才睡覺。因此這邊並沒有得到足夠的睡眠。不過,我這段時間戴著這個 Whoop(健身追蹤器),他們的贊助商,我也是這家公司的投資者,#ADAT #ASA。我了解到的一件事是,當我在接近睡覺的時間吃東西時,我的身體其實並沒有進入睡眠狀態。因為我可以看到我在夜間的靜息心率這麼高。所以我的身體其實是在消化食物。因此我的身體並沒有恢復。所以我今年的目標之一是試著在晚上九點之後不再吃東西。我認為這是一個好目標,有助於建立更規律的睡眠或上床時間。因為我認為,人們需要理解的第一件事是,關於睡眠,睡眠的常規最為重要。即使在睡眠時間較少的情況下,實際上有27%的人報告每晚睡眠少於六小時,而20%的人則每晚睡四到五小時。我實際上屬於夜晚睡五到六小時的類別,因為我晚睡,清晨七點起床。你有追蹤你的睡眠嗎?我不追蹤我的睡眠。我曾經追蹤過一段時間,但現在不再追蹤。我實際上追蹤過我的壓力皮質醇水平,而我的皮質醇水平實際上改善了,即使我的總睡眠時間減少了。現在,這是一個可能性,但我還沒有測試自己。有兩個基因實際上負責短眠綜合症。換句話說,你可以靠較少的睡眠來應付,因為它能優化基因表達以促進清醒和腦幹的活動,使你能更容易醒來。而這種基因的缺點是,只有1%到3%的人口擁有。因此,除非我真的很幸運,否則我可能是在玩一個最終無法贏的遊戲。
    但我認為有些人可能在較少的睡眠時間下也能運作得更好。關於保持瘦身這一點,人們最執著於要擺脫的就是下腹部脂肪。這個頑固的腹部脂肪就在我們的小模特身上。你沒有小肚子。這就是我們所稱之的。我和我的朋友們稱之為小肚子。我們在其他地方可以非常苗條,但那裡仍然會有一點小肚子。有些人認為做捲腹是擺脫這頑固腹部脂肪的方法。在你看來,答案是什麼?是營養的嚴格程度。當我說嚴格程度時,不僅僅是你選擇的食物,還有你選擇食物的持續性。那麼,你能維持多長時間這種非常乾淨的飲食?我會討厭「乾淨飲食」這個詞,因為通常當人們說他們吃得很乾淨時,這實際上是第一個紅旗,但他們並不是。我的看法是,這源於持續以非常限制的方式進食的能力。當男性增加脂肪時,腹部是最先增長的部位,也是最後消失的部位。其中一個我之前提到的地方,我沒有,儘管聽起來很荒謬,但當我開始在身體上看到一點脂肪時,正是在這裡。那是因為這是脂肪最先增長的地方。這是身體在這方面的羞恥。它讓我們以這種自上而下的方法運作。你首先從這裡失去脂肪,然後再往下走,最後的地方就在這裡。這是一種自上而下的方法。等你走到那裡的時候,你的臉部脂肪已經消失了。你也失去了脖子的脂肪。因此,有時我照鏡子的時候,會想,天啊,你消失了。我討厭我的臉變得有些凹陷。但這有時是為了保持苗條身形所支付的代價,尤其是自然地,因為這就是你身體開始失去脂肪的方式。尤其是隨著年齡的增長,你開始失去膠原蛋白和皮膚厚度。因此,看起來挑戰會變得更大。但這種自上而下的方法有時很好,因為它讓你開始看到胸部下方的上腹肌。或者當你開始變得更健康的時候,你可能自己已經注意到這一點。你開始看到,比如說,我的下胸部不再這麼下垂了。實際上開始有了一些形狀。那麼有趣的是,那其實是一種動力的火花,讓我想要繼續下去。我可以看到上面的腹肌。對,我可以看到上面的腹肌。就在那裡。我可以看到。我擁有它們。你知道,我實際上擁有它們。你知道,我有六塊腹肌,但我擁有它們。好吧,你繼續朝那個方向努力。有時你稍微調整一下飲食。有時你從日程中抽出一個社交或飲酒的夜晚,你會開始看到,知道的,那個脂肪會更低,你開始得到第二排腹肌。然後問題就變成你有多麼有動力去繼續。需要哪種程度的犧牲是值得的,或者值得你去繼續?這是我總是說的警告,我早些時候提到過,這對你來說有多重要?因為我可以告訴你,在10%、11%、12%體脂率下,你會看起來很棒,並且會比98%的男性看起來更好。所以,不管你腰部周圍有那一小塊脂肪,你仍然可以擁有腹肌,你的肩膀和手臂仍然會有線條,還有一些血管在其他地方顯示出來。你覺得這樣就好了嗎?以便你能體驗到你已經能獲得的健康益處。你在美學上,與從前相比,現在可能對自己當前的狀態感到非常滿意。你還可以過著不需要過多犧牲的生活來達到那個目標。人們必須面對的戰鬥是,問自己有多值得這樣做?減肥的遊戲基本上是卡路里進、卡路里出嗎?我只需要攝入的卡路里比我燃燒的少。是也不是。所以要減肥,你需要處於卡路里缺口中。但如果你採取那種方法,隨便吃你想吃的東西,比如說在缺口中吃果餅,你不會得到相同的結果,因為減去的脂肪類型會根據你攝取的食物而變化。因此,如果你不攝取足夠的蛋白質,你只是吃果餅,你可能會減輕體重,但在這個過程中你還會流失肌肉。因此,如果你想減少肌肉的流失,並最大化肌肉的保留,甚至可能在缺口中稍微增長,那麼你會想要優先考慮蛋白質。因此,僅僅依靠卡路里進、卡路里出並不能讓你減掉體重。但究其根本,我認為人們不僅僅是在談論減肥。他們真的希望同時最大化肌肉的保留而減輕體重。如果他們想以某種方式看起來或功能,這是重要的。我們對腹肌的重大誤解是什麼?透過做捲腹等運動來消除身體脂肪並不起作用。我認為這大概是最大的誤解。我總是記得拉茲洛。拉茲洛是一位在我家工作的承包商。當我們在建造房子的時候,他會來找我,因為他像典型的男性一樣,是個相當不錯的身材,每天都很活躍。他說,我必須鍛鍊一下,夥計。我就問他,每週訓練幾天?他說,其實我不怎麼訓練,我只是做幾個俯臥撐等等。我說,好吧,你可能需要訓練一下。
    你為你的營養做了什麼?
    我大概吃我想吃的。
    我當時想,好吧。
    但他其實並不胖,你知道的,不過他是典型的。
    他就說,告訴我我可以做什麼,我只想知道我能為此做些什麼。
    對於他的腹部脂肪,有什麼好的運動可以做?
    就是針對他的肚子。
    就是在指他的肚子。
    還有那種相信,認為只需要一兩個運動就可以解決這個問題。
    事實並不是這樣的。
    腹肌不能僅僅通過運動來獲得。
    營養始終是最重要的。
    營養才是決定體脂肪水平的關鍵,其他一切都在其次。
    現在,當你夠瘦,如果你沒有進行任何腹部訓練,你可能會有不太明顯的腹肌,因為你沒有發展那塊肌肉。
    腹肌、二頭肌和股四頭肌並沒有什麼不同。
    它們都是可以發展的肌肉。
    因為腹肌的解剖結構,在上面有一道線對不對?
    那是由一種叫做白線的東西縫合造成的。
    那只是一層腱膜而已。
    當你通過捲腹或抗阻訓練來發展這些肌肉的時候,對吧?
    就算是加重的腹部運動在這種情況下也很有幫助。
    肌肉的增長就像二頭肌的增長一樣。
    隨著肌肉的增長,你無法改變腱膜的縫合,所以它們就會在那個區域更突出。
    這樣你就會擁有更明顯的腹肌。
    但真正做到這一點的唯一方法是通過訓練來促進腹肌的肥大。
    但如果不先攻擊覆蓋在它們上面的體脂肪,你是無法達到的。
    這只能依靠營養。
    有時你會看到一些年長的健美運動員,像以前的健美運動員,他們看起來有點腫脹。
    那是什麼?
    這通常是由於類固醇的使用或生長激素所造成的。
    那種腹部腫脹通常不是因為自然情況造成的。
    我意思是,有時候如果你有不同類型的疝氣,你可以實際上在腹部內部得到疝氣,而不僅僅是在腹股溝區域。
    這可能會導致腹部的一些隆起,但並不是那種全球性的腫脹。
    那通常是生長激素使用的明顯標誌,是他們濫用某種東西,導致下面的器官實際上增大並造成腫脹,推擠出腹部。
    那是器官在增長。
    是的。
    實際上,這是一個相當困擾的畫面,當你思考的時候,但這可不是健康的狀況。
    而且,你知道,走這條路有很多後果。
    他們可能在短期內看起來想要的樣子。
    我甚至會爭辯說,就算在這些例子中,你知道,那種大型、超大型的奧林匹亞先生的外觀,我甚至不知道這對我或其他很多人是否真的具有美學吸引力,
    但它確實留下了許多損害。
    而且人們在不同年齡層都這樣做。
    現在,我覺得即使不是專門訓練成為健美運動員的人,我也能想到幾個我知道的人,幾乎在非常年輕的時候就開始使用睪酮替代療法和生長激素。
    我其實看到了一些相同的體型變化。
    我甚至不知道那是什麼,但是的。
    我意思是,看起來睪酮替代療法正成為人們越來越普遍的選擇。
    我不喜歡這是普遍的選擇。
    我不想讓人覺得我反對睪酮替代療法。
    因為在我做的一些關於它的影片中,我被提醒過,嘿,傑夫,很多人有極低的睪酮水平,
    沒什麼醫學方法可以做,除了補充沒有生成的睪酮。
    我完全理解這一點。
    但正如你所提到的,對睪酮替代療法的關注增長,來自許多人的文獻,他們在談論使用它以及它是如何身體上改變他們的。
    而且他們是以一種速度在進行使用,這就成為了第一選擇。
    那麼,首先最大限度發揮你的自然潛力呢?
    在宣布自己有低睪酮之前,即使是400和500這樣的水平,然后去使用睪酮。
    如果你選擇了這條路,你就會終身依賴它。
    一旦你決定用外源性睪酮來替代自己身體的自然睪酮水平,你將不得不依賴它度過餘生。
    現在,有些人可以停用,然後試著恢復自己身體生成睪酮的能力,但這並不保證。
    所以要有準備,一旦你走上這條路,那就是你要依賴到生命結束的路。
    你有沒有使用過睪酮替代療法?
    沒有,不。
    你會想嘗試嗎?
    如果未來證明這是有益且安全的,我想說,我想說百分之百安全,因為這是我想要的。
    如果我感覺自己真的在遭受著身體的損失或變化,我也許會考慮。
    因為我不想就這樣變老。我想盡我所能去做。
    但到目前為止,我的旅程完全是自然的,並以一種最有成就感的方式去做,因為我不需要做任何事情。
    所以我覺得我最受啟發的是我持續前進的能力,而今年我將滿50歲。
    我們來討論一下如何延長壽命吧?嗯,當我們思考長壽以及我需要什麼才能活得久且在年長時保持強壯,請問我需要在哪些方面專注於訓練和保持強壯?我又需要把我的精力和時間投資在哪裡呢?
    因此,當我說「如果你想看起來像運動員,那你必須像運動員一樣訓練」時,我是這麼想的,因為運動員訓練的特點是多方面的。你不能只發展一種元素就成為一名優秀的運動員。即使你把某人視為一種單一能力的人,例如掰手腕的選手,他們的握力、前臂力量和肩袖力量都非常強,以便能夠真正地將對手摔倒。但如果他們的營養不良、睡眠不足和恢復不良,那麼他們很可能會失敗,尤其是因為你的神經反應和握力與你的恢復能力是直接相關的。如果你沒有發展出多於一個的元素,你就無法達到最佳狀態。因此,當人們,尤其是一般大眾,想要變得更健康和感覺更好時,這不會僅僅是一件事。首先,我相信制定一個優先考慮增強肌肉的訓練計劃是非常重要的。因此,肌肉增長和力量訓練將會非常重要,因為正如我之前提到的,隨著年齡的增長,你每十年會自然失去力量,這項損失可以達到8%到10%,尤其是在50歲以後。因此,你需要確保自己在做些什麼來延緩這一過程。透過進行力量訓練和定期的重量訓練,並以增強肌肉為目的,你可以有效地減緩這一過程。
    但是你必須這麼做。大腦也會隨著年齡增長而衰退。因此,對平衡能力的挑戰,以及維持肌肉動員能力的挑戰,是非常重要的,因為神經元的信號傳遞速度會變慢。你需要訓練這些技能,例如反應能力、反應技巧,以及平衡訓練。這都是人們能夠做到的小部分。我記得我曾經看到一位老先生,他在自家後院裡搭建了一個障礙賽道,這段視頻我不知道你是否看過,他當時89歲,每週都會在賽道上增加一個新障礙物,賽道上有平衡木和需要攀爬的網子等等。他每天都會跑一次障礙賽,並且表示他會努力尋找新的方式來挑戰自己的身體,讓他的大腦保持猜測接下來會是什麼。同樣,他是否會發現這些挑戰讓他不想做,也許這也促進了他的進步,因為他正在做那些他討厭的事情。但最終的想法是,他維持了自己的健身水平,因為他的方法是全面的,並且在訓練中融入了一些平衡和反應類的訓練,因為這是非常重要的。
    隨著年齡增長,跌倒的風險會指數增加。其中很大一部分與我們將要討論的胸椎以及失去那裡的活動性有關。但你需要考慮這些因素。柔韌性和活動性也是重要的。像我常說的,這是一個金字塔,對吧?如果你看舊的營養金字塔,底部應該是所有你應該努力的事物,然後它逐漸細化並向上攀升。在金字塔的底部,大多數人會說是力量,對吧?你必須保持你的力量。在這之上,你需要保持你的肌肉量,像是你的瘦肌肉量。而在那之上,你的表現能力也取決於這兩個特質。因此,能夠實際完成各種任務。如果是一名運動員,他們的技能訓練就會在金字塔的最上面。比如如果你是一名棒球選手,那麼你揮棒的技巧有多好?你接地面球的能力又如何?這都是最頂層的技能訓練。
    心肺能力也是其中的一部分。
    心肺能力當然也是。你的耐力會在這裡,對。
    根據你所談論的對於壽命和運動表現的看法以及你所參與的運動,它會位於力量的上方或下方。現在我會辯稱,整個結構下面還有幾個因素,這就像一棵樹一樣。你可以看到樹在地面上,但你看不到根部,而金字塔則立於地面,但金字塔下方的根部,包含你的穩定性、靈活性和活動性。因為如果我帶來一個最強的人,他能夠深蹲600磅,但現在我讓你坐在一個穩定球上,同樣要求你做這件事,你就做不到。我剛剛剝奪了你強大的力量,因為我剝奪了你的穩定性。如果你因為缺乏活動性或缺乏靈活性而無法獲得身體的某些姿勢, 那麼我也剝奪了你所擁有的力量。你的力量存在,但不能表現出來,因為我剝奪了穩定性。因此,長壽和健身的真正根源在於你能否維持活動性、靈活性和穩定性。靈活性是肌肉的長度和改變肌肉長度的能力。活動性則是關節的擴展,能夠在完整的運動範圍內移動你的關節。所以這是肌肉或關節的問題,但它們運作在不同的元素上。
    你覺得人們意識到這是如此重要嗎?你覺得他們喜歡這些訓練嗎?
    不,我覺得人們不喜歡這些。我認為,某些人可能會喜歡。
    如果你喜歡瑜伽或普拉提的練習,你會很快體會到當你進行那些有助於提高活動能力和柔軟度的運動時,你的感覺會變得更好。但對於一般健身房的常客來說,這可能會被 relegated 到他們離開健身房前的最後一項活動,或者根本不做。我認為這將對他們的感覺產生重大影響。我覺得在談到青春之泉時,伸展和靈活性可能是讓人感覺最好的因素。我聽過人們這樣說,我幾乎完全同意,但我認為如果你只是靈活和放鬆,但缺乏力量,你永遠無法達到最佳的功能能力。實際上,我有這個彈力帶來展示這一點。如果某人的柔韌性非常好,而你試圖將這個彈力帶拋向桌子另一邊,我是無法產生足夠的張力來施加任何力量去做到這一點。相反,如果某人很強壯,也許甚至是肌肉發達,但我沒有任何靈活性,在這方面我再次無法真正產生太多彈性輸出或施加很大的力量。但如果我能夠使用這個彈力帶,獲得那種最佳的靈活性,同時還有力量、肌肉和張力,我就可以用更大的力量和更大的輕鬆度將這個彈力帶發射得更遠。我們的目標不應該只是運動員追求這一點,而是我們的目標應該是擁有適當的肌肉張力和力量能力,配合靈活性和移動能力,因為只有在那個時候,你才真的能夠發揮出最佳的表現。我需要投入多少工作來變得更加靈活,提高我的活動能力?其實不多,只要持之以恆。因此,我認為如果你每天花5到10分鐘伸展那些緊繃的區域,這樣就足夠了。而且,這是非常個別化的。像我在棒球時期所強調的,每位球員都制定了個別計劃,這是基於全面的評估。所以,我會對每位球員進行評估,根據位置和該位置的需求、體型,會找到需要設置某些要求的計劃來維持最佳的健康。你會在某些區域感到緊繃,也會有一些需要加強的部位。人們需要有意願去A,尋找這些不足之處,和B,實際追求一個能夠解決這些不足的計劃。當你擁有這些時,全面的清單不必每天花一小時去做這些。你應該優先考慮這份清單,專注於額外5到10分鐘的工作。很有趣的是,我製作了很多視頻,說早上做這個,做那個,但這些對於我在視頻中強調的那些有不足的人來說才是合適的。人們認為他們必須將所有這些內容合併成一整套獨立的計劃才能實現。這並不必要。你可以找到那些有最大影響的動作,但我認為伸展並不需要很長的時間來做這些。它只是需要你持之以恆。你提到有五個關鍵的運動,可以幫助你最大化你的壽命和生活質量,這些運動相輔相成。這包括單腳羅馬尼亞硬拉、深蹲和伸展、相撲姿勢保持、後鏈俯臥撐和髖部外展。你能展示這些動作嗎?當然可以。正如你所見,這些運動並不需要太多的空間。它們非常容易接觸,實際上在入門方面的障礙非常低。所以無論你的能力水平如何,你都能夠進行這些運動。好吧,第一個動作相當簡單,但確實需要一些平衡,這將教會我們一個非常重要的生物力學要求,即髖部鉸鏈。這個動作叫做單腿羅馬尼亞硬拉。你需要進行髖部鉸鏈,想像在你身後有一個打開的抽屜。你將用臀部關上它。然後你向前伸展,與此同時,向後踢出對側的腿,並激活那側的臀部,將其抬起以創造一些平衡。因此,你的目標是看看你是否可以在不失去平衡或讓另一隻腳接觸地面的情況下,到達10下。下一個動作是我們所稱的深蹲和伸展。我們將身體降低到這樣的深蹲位置,並將手肘固定在膝蓋的兩側。接著,我們用一隻手撐起身體,向上伸展並旋轉,隨著你的頭部向上,盡可能高地朝向天空。現在,這裡的目標是盡量保持這個位置,持續60秒。這是我們在這些慢性姿勢中失去的東西,例如在使用設備和電腦時,我們會陷入這種圓肩的胸椎,這一上部脊椎。做這個動作將給我們帶來我們所缺乏的靈活性。接下來是我們稱為相撲深蹲姿勢的動作。這是一個深蹲姿勢保持動作,基於一種稱為馬步的動作,我們專注於提高髖部靈活性和穩定性。我們將雙腳分開,深蹲到這個位置。這個動作的初學者版本是簡單地將手肘放在大腿上,以便提供一些支撐。
    但我想看到的是盡可能高的胸部,就像我們剛剛透過那個旋轉來維持脊椎的那個區域,尤其是胸椎,並讓它延伸。因為我們知道當脊椎延伸時,肩膀也會隨之而動,姿勢將會脫離這個位置,更趨向於這種開放而挺直的姿勢。如果我們不以這種初學者的形式來做,那麼我們接下來要做的就是交叉雙手。好吧,擺成向下的位置,向上伸展。這是30秒到60秒的持續動作,取決於你能做到的程度。接下來我們需要對上半身進行一些鍛鍊。上半身,應該仍然能夠執行這項通常用作上肢力量基準的運動,那就是伏地挺身(俯臥撐)。但我們可以用一種可以獲得更大利益的方法,前後兩面都能兼顧。因此我們稱之為後鏈伏地挺身。對於伏地挺身,你的手要放在肩膀下方。好吧,我將示範一個,然後我們一起做。你要能夠推起來,直到完全伸展。你還要確保大腿前側肌肉(股四頭肌)和臀部肌肉緊繃。所以你要把臀部緊緊挺起,通過收縮股四頭肌使膝蓋伸直,然後保持一個穩固的平板支撐姿勢。現在,當你下降時,通常人們會在這裡停止,或者不會完全上升。你要完全下到地面。在這個時候,將手滑到你的身體前方,並指向你的腳趾,保持股四頭肌收縮緊緊的,然後抬起來,進入我們所謂的「超人」姿勢。從這裡開始,你將訓練你的後鏈中所有肌肉,從腳跟後方一直到手指尖。來,下降,滑回來,回到那個穩固的伏地挺身動作中。不要失去任何穩定性。下降,滑上來並抬起。最後一個動作看似簡單,但實際上對功能性很有幫助。我們要做的是側躺的髖外展。好吧,我們這樣進入這個姿勢,把腳尖擺在我們面前。你要基本上把腳尖指向地面。從那裡,你將腿滑向你的身後,儘量後移,然後抬起來。當你進行最後一次抬起時,你會感覺到臀部這裡有一個收縮,特別是在臀中肌。這是控制臀部關節旋轉元素以及需要的穩定性和力量的肌肉,使你的身體能順利推進,即使在日常步行中,也能防止臀部上下晃動。你不希望這發生在你身上。你需要能夠保持這個姿勢30到60秒。一些人常犯的錯誤是為了感覺有抬起,他們會旋轉身體讓髖屈肌來進行抬起。記得,我們不需要髖屈肌來抬起。我們希望臀中肌來抬起。因此,你需要確保整個時間都向前旋轉。就這樣,這就是五個基本要素。快速、簡單而且非常有效。無需花哨的設備,沒有健身房的要求,只需要一點空間和堅持不懈。現在回到《CEO日記》工作室。這一改變已經徹底改變了我和我的團隊如何運動、訓練以及看待我們的身體。當丹尼爾·李伯曼博士在《CEO日記》上談到時,他解釋了現代鞋子如何因其緩衝和支撐,使我們的腳變得更弱,無法做到大自然原本想讓它們做的事情。我們失去了腳的自然力量和靈活性,這導致了背痛和膝蓋疼痛等問題。我已經購買了一雙Viva Barefoot鞋,所以我向丹尼爾·李伯曼展示了它們,他告訴我這正是幫助我恢復自然腳部動作和重建力量的鞋子。但我想我得了足底筋膜炎,突然我的腳經常感到疼痛。之後,我決定開始用Viva Barefoot鞋來加強自己的腳。而利物浦大學的研究也支持了這一點。他們顯示穿戴Viva Barefoot鞋六個月可以使腳部力量增強高達60%。請訪問vivobarefoot.com/DOAC並使用我的贊助商提供的代碼DIARY20獲得20%的折扣。一個強健的身體始於強有力的雙腳。那麼,這些運動的上下文是什麼?你為什麼選擇這些運動?這些運動發出什麼樣的信號?你是在說如果我能做到這些運動,那麼我可能具有促進長壽的力量和靈活性嗎?是的,這些都是好的標準動作,可以在高水平上衡量你多年來因不做這些運動而積累的缺口。所以你應該保持做這些運動的能力,因為它們將反映出你對至少開展內收肌群靈活性工作的全球性方法,或對髖外展肌力量的工作。因為如果你查看大多數腿部動作,如深蹲和硬舉,它們都是在矢狀平面進行的,也就是從前到後的這個平面。我最喜歡的動作之一是弓步,對吧?我喜歡這個動作,但它仍然是在這個前後平面中進行的。獲取作用於另外兩個平面、主要通過旋轉進行的動作,尤其是在這個側面到側面的前額平面,是非常重要的,以造就一個完整的人,更完整的力量水平。並且因為這些不是主要的動作,例如我給你展示的側躺髖抬升,不是最重要的動作,不會在你的列表上名列前茅。你會優先進行深蹲,可能永遠都不會做到那些。
    但這並不意味著那塊肌肉不重要,對吧?這些肌肉存在是有原因的,它們需要被發展。我記得許多次測試一些最強大的棒球選手,像是受歡迎的全壘打打擊者,然後檢測他們的髖部內外旋轉力量,而結果卻極其薄弱,幾乎是弱得讓人驚訝。你會自問,這怎麼可能呢?因為這並沒有直接受到訓練。那麼,這是否會有影響呢?顯然,他們在球場上的表現真的非常出色。我仍然認為這會對改善場上的表現有所幫助。但更重要的是,問題中的一位選手在他的職業生涯中實際上經常感到膝蓋疼痛,這因為膝蓋疼痛而缺席了比賽。他的職業數據會是什麼樣的呢?他們已經有了名人堂的水準,但如果他沒有缺席那些比賽,他的職業數據可能會是什麼樣的呢?因此,這些肌肉可能沒有直接改善表現,但它們可能通過運動保持他們的健康,避免其他問題。因此,我認為這些較小的動作真能揭示出潛在的問題。而這些動作的好處在於,任何人都可以做到。它們不需要健身房,也不需要複雜的設置。這對於想看看自己狀況的人來說,真的非常好的評估工具。
    你為什麼帶著這個穿著蝴蝶結的骷髏過來?
    蝴蝶結的衣服,我指的是,他比我還要穿得好。我穿著T恤。而這就是雷蒙德。所以X-Ray是他的全名,然後雷蒙德成為了他的簡稱。我大約在2011或2012年把他帶出來,很快就成為了粉絲最愛。但我想人們喜歡這種視覺效果。對我來說,他並不是最靈活的家伙,他失去了下臂,這邊也沒有另一隻手,而他的動作真的不太好。但重要的是,他還失去了雙腿。如果需要我這裡有一條腿。但脊椎。對我來說,我再次強調,我專注於在空間中運行的能力。而旋轉可能是最大的不足之處。這是我們最容易失去的。其原因在於脊椎中最負責功能性扭轉的區域會在胸椎。因此,這是任何想要在自己身上量測的人,它位於脖子的底部,也就是肩膀的高度,並延伸到肋骨下方。因此,胸椎就在肋骨結束的地方。這對於功能性運行有著深遠的影響,因為它在兩個不同方向之間共享其運動範圍。它向前和向後的能力,他可以向前彎曲,然後向後彎,對吧?理想情況下,你希望在那個區域有大約40度的屈曲和大約25度的伸展。僅僅我們坐在這裡,自然地,我們可能會在舒適的交談中 tend到這種姿勢,我們有點圓潤起來了。
    當你在這個方向上消耗運動時,想像一下當人們整天盯著手機或在桌子前工作時會是什麼樣子,你會開始失去線條的運動,並且全身會變得過於彎曲。每當你在屈曲中失去一度時,其實你在旋轉上也會直接失去一度。因為你在共享那一運動。這一運動僅以組合方式可用。所以,如果你想在這個方向上取得運動,這裡的運動就會變得更少。如果我有一樣東西,如果您讓我抓住這個並把它放在您的背上。
    在我的背上?對,就這樣,對吧?現在讓自己向前彎曲。假裝你正在用手機,對吧?就這樣。現在就從肩部向一個方向轉動,彎下身。好吧。現在朝著那個東西的鏡頭看,看看你的點。你大概轉了多遠?好的,太棒了。現在回來,重新調整自己。現在收回你在胸椎中失去的靈活性。
    我的背部出現痙攣。那是你的旋轉袖。
    所以現在站起來,保持良好的姿勢。假裝我在觀看,對吧?所以到那裡。現在再一次朝那個方向旋轉。你獲得了多少?是的,我又獲得了,差不多是20%。對了。因此,維持胸椎的伸展維持了你旋轉的能力。在空間中的旋轉能力是我們最重要的功能需求之一。當你年紀漸長可能會跌倒時,你可能會自發地伸手抓住某樣東西,來重新控制自己,避免摔倒並可能摔傷臀部。對於運動員而言,你的表現能力完全依賴於旋轉。你知道,你通常不會只是這樣在一個平面上移動。如果你是一名美式足球運動員,不論如何,你總是在旋轉。作為一名足球運動員,你能通過踢球跨越身體來產生力量。對吧?通過投擲棒球,這一切都與旋轉有關。你需要保持旋轉的能力。但我們失去的則是脊椎的伸展能力。在50至60歲之間,人們會喪失這個區域25%到35%的運動能力。
    你也可以看到這點。當人們變老時,他們看起來很僵硬,且行為像機器人一樣。我的奶奶,善良的靈魂,她活到了97歲。
    哇。
    但在那個年齡,她真的像一個直角。她真的,她用了助行器,她完全彎著腰,幾乎無法站起來。她已經失去了所有的伸展。因此,她完全無法旋轉。
    再次從功能上來說,我認為你能做的最重要動作就是能夠通過你的軀幹進行旋轉,以便能做各種事情。因此,我認為人們需要重新關注這個整體概念,就是你需要專注於什麼?我可以告訴你一些很棒的練習來維持你的力量,但如果在獲得強力深蹲的過程中,你同時失去了胸椎的旋轉能力,那麼我不能認為你是一個真正健康的人,因為你放棄了維持的一個最重要的東西。因為我曾經認為衰老以及基本上變成那個直角是不可避免的。你在許多老年人身上都能看到這種情況,他們常常是彎腰的。你會想,為什麼他們不站起來呢?
    因為這是不可能的,因為你正在失去與重力的較量,對吧?重力最終會獲勝,但它不必完全獲勝。因此,越是努力維持胸椎的延展能力,你就不會因為總是保持那種姿勢而產生那些下游的適應問題。一旦你處於這種位置,你就會失去其他關節的靈活性。同樣地,如果你再次陷入那個位置,實際上稍微轉身,試著從那個位置把手臂抬起來。好,現在只需把自己拉直,打量一下,然後再抬起手臂。為什麼?因為你實際上已經在機械上阻礙了你的肩膀,因為你的肩胛骨必須能夠圍繞胸腔旋轉,才能將手臂抬到頭頂上方。能夠將手臂移到頭頂上的很大一部分能力,不僅僅是這邊的球和插槽可以讓你的手臂抬到那裡,而是你的肩胛骨必須與之一起旋轉以便讓手臂到達那個位置。如果我現在在你身後,單純固定你的肩胛骨,我可能會阻礙你的手臂舉起超過某個高度,因為它必須旋轉才能到達頂端。
    所以當你意識到這個功能障礙的中心能夠帶來這樣深遠的益處時,突然之間,一個完全健康的肩膀無法在頭頂上方活動,那麼接下來會發生什麼?如果你無法將手臂抬到頭頂上方,對吧?我說,史蒂芬,把你的手臂舉到頭上。你會說,我做不到。不, 把你的手臂舉到頭上。你會這樣做。你會向後傾斜,因為你的手臂無法更高,所以你會向後傾斜。那麼,你在傾斜什麼?你在低背部傾斜。因此,突然之間,你要求你的脊椎中本應穩定的區域,對吧?下背部,也就是腰椎,應該是身體中穩定的區域,你卻要求它現在成為一個活動的區域,而你要求的運動並不是它自然傾向於給予你的,因為這個區域並沒有提供給你,對吧?上胸椎區域並沒有給你。因此,這樣會發生什麼呢?現在你要求這部分做得太多。肌肉可能會痙攣。你可能會損傷下背部的關節。現在你在其他地方造成了問題。這個區域具有這麼多深遠的益處。還有另一種情況是當你這樣彎曲時,我提到的脊椎這個區域實際上是和肋骨相連的。如果你處於這個壓縮的姿勢,身體向前圓弧彎曲,你實際上甚至無法很好地進行肺部通氣,就像是在盒子裡試圖為一個無法打開的氣球充氣。你無法讓肺部正常膨脹。缺乏正常運作的肺部將導致你在整個白天更加疲憊,並使你晚上感覺不那麼清醒。因此,這個區域有如此多的影響,你真的需要專注於它。而且這又是那種事情,如果你問我,有多少人直接在這個區域工作?最多有 10%。我這個年紀該做些什麼?所以我現在30出頭。我現在該做些什麼確保我以後不會彎腰駝背,並且擁有全面的活動範圍呢?是的,有一些事情,比如,當你試圖接觸任何這些功能障礙時,我們談到的靈活性和活動性的部分是它的基礎。但然後還有一個力量的構成,因為你可以釋放靈活性和活動性,但你能否保持?力量只是幫助你保持它。
    從靈活性和活動性的角度來看,你可以簡單地靠在牆上,對吧?你應該在那裡做的是將你的後腦勺靠著牆,你的上背部靠著牆,臀部也靠著牆。所以盡量保持平坦,將手臂抬高,放在牆上。因此,你的前臂後側都應該貼在牆上。現在,要做到這一點的一個要求是你的旋轉袖肌肉必須有良好的靈活性或活動性,因為當你的旋轉袖肌拉緊時,會想要將你的手臂內旋。你能不能這樣向後?你能不能將肘部與手臂一起向前?你的表現不錯,但我可以看出一些缺陷。所以當我在那個位置時,我能不能將它們平坦地抬高到牆上?而且我能做到的唯一方法就是保持胸椎的伸展,因為一旦你失去它,當你嘗試抬起手臂時,真的會從牆上前傾,然後你將無法到達那裡。你可以做一些拉伸,將我們之前提到的桿子放在身後,趴在地上,桿子在你背上。然後張開雙腿。
    所以你看起來有點像,一個像 X 的人,手在這裡伸出,腿分開。然後你所做的就是圍繞著轉動。所以你基本上是想要向上轉向天花板。那根木棍會向後移動。你幾乎是隔離了通過下背部、中背部和胸椎的旋轉。所以你正在獲得旋轉和伸展,因為這使你這樣做並向後傾斜。
    我還有另一個運動叫做橋式和跨越。橋式和跨越的動作是推起來,然後你仰躺,做一個常規橋式,就像臀部橋一樣。但當你到達最高點時,你越過身體,試著觸摸對側肩膀背後的地方。所以再次,你在這裡得到了什麼?你在脊柱上獲得了伸展和旋轉,以看看你能否將這些動作結合起來。再者,重新恢復這兩個功能之間共享的運動範圍。這些都是任何人都可以做的運動,任何人都可以做到。也許你一開始做得不好因為你受到限制。但這些都是隨著你練習而改善的動作。而且不要期望立刻就能完美。不過這些訓練的好處是,它們不需要在幾周內持之以恆地做上太久就能開始看到好處,且能感受到當你開始變得不再受限時會發生什麼。
    所以如果我每天只花五到十分鐘做這些訓練,你覺得隨著時間推移,總體影響會非常深遠嗎?
    非常深遠。我再次強調,人們往往未意識到所需的最小時間投資。這每一天都需要去做,對吧?那些小的儲蓄每天都要進行,並會有巨大的回報,只要你做到。
    那我需要長時間訓練還是更短時間但強度更高的訓練?你怎麼看待這個問題?
    是的。因此我總是說,你可以長時間訓練,也可以高強度訓練,但你不能兩者兼得。對吧?我認為,隨著年齡增長,你需要最小化輪胎的旋轉,對吧?你獲得了多少次輪胎旋轉?因為即使我每天只是把手臂抬起來做一千次,我也依然在那個位置上移動我的手臂。每次我將它抬起來,即使在這個有限的移動能力下,用這種方式,最終這個關節也不斷會有摩擦和磨損。如果你有任何退化性變化,如果你在肩部生了骨刺,而每次進行動作時都在和那個骨刺摩擦,就像用繩子在尖銳的邊緣上磨擦一樣,對吧?最終它會開始磨損。
    我寧願你以強度來交換重複次數,因為用較高的負重或訓練技術所施加的張力,將比僅僅累積大量的高重複次數帶來更快的好處。當然這並不意味著你不能從高重複次數中受益並發展肌肉,你可以。最近的研究表明,在接近或到達失敗的情況下進行五到三十次的重複可以促進肌肉生長。絕對負重有時甚至不是那麼重要,只要努力在那裡。但我相信隨著年紀增長,你得珍惜那些重複的次數,因為這會導致像磨損輪胎一樣的效果。最終,你必須更換輪胎,而我們可能更容易更換這些輪胎。
    那訓練時保持姿勢的重要性又如何呢?你以強調姿勢真正重要而聞名。在另一種觀點中,有人可能會說,聽著,這讓我痛,所以它一定在發揮作用。
    是的。
    人們經常這樣想。他們認為,聽著,我的肌肉痛,顯然它起作用了。保持正確的姿勢非常重要,因為我認為以正確的方式做事情有兩個好處。第一,它讓你保持安全。最有可能的是,如果你以良好的姿勢做事情,那麼你就掌握了你所舉的重量,因此,它可能會做到它應該做到的,同時對身體的負面影響最小。
    至於你有多少靈活度,我認為這取決於你所要達到的目標。如果你想要增長肌肉,我是個大力支持者,認為肌肉的增長是要內心強迫自己,而不是自然而然。你需要迫使自己,迫使你的身體去做出改變。因為你的身體想要保持某種穩態。它想要保持不變。而讓它為你的身體提供新的肌肉組織,從代謝的角度而言,是一種需求,或是創造更多組織所需要的能量需求。它不想這樣做。
    再者,穩態的狀態表明它想要保持不變。你必須去奪取這種變化。唯一能做到的就是付出一種超出你目前能力範圍的努力和強度。這就是為什麼我每次都強調要將我們的訓練進行到失敗的原因。不是因為我認為絕對的失敗是100%必要的,然而這是你我能夠說相同語言的唯一客觀終點。因為如果你無法再次以良好的姿勢舉起重量,那麼我可以相當自信地說,斯蒂芬,你已經到達失敗了。很好。所以我知道你已經走得夠遠。如果你停止在估算的一兩次之前,據說這是可以的,潛在相同的結果,那麼我如何知道那真的是一兩次?我不知道。我不知道。因為我認為如果有槍指著你的頭,你可能會說,哦,我還能再多做兩次。
    好吧,現在不是一到二,而是四。而四根本沒有一到二那麼有效,甚至根本沒有。所以當你進行這些運動,以這種程度的努力時,形式會有一些彎曲。現在,我不是說這個姿勢應該崩潰,你可能會發現活動範圍變得簡化,可能會發現涉及到更多的動量。只要這仍然是可控的,我都沒問題。如果你所做的運動已經完全不再像你一開始做的那樣,那麼你就是沒有做對。你的姿勢已經崩潰到一個程度,我覺得你已經無法從中獲得好處。你甚至可能根本沒有在訓練你想要訓練的肌肉。你可能已經改變了運動的焦點,最初是針對你的胸部,但當你做完時卻變成了除了胸部以外的其他部位,因為你只是試著移動身體穿過空間。如果你想建立肌肉,這樣就沒有效果。你需要將緊張感指向你想要建立的肌肉。有時在這方面,姿勢可能會變得有點寬鬆,但不能到讓你完全偏離肌肉的程度。這有點回到之前的話題,但我前幾天和一位朋友談論過的話題是關於「書呆子脖子」。有沒有什麼後果是我們現在都低頭走路?就像在這整個對話中,我將盡量看著你,但大多數時候我也在低頭看我的筆記。如果我不在這裡,我就會在用手機,目光向下。我們現在大部分的生活都是在低頭。我只是想知道你怎麼看待這一點。
    我意思是,這很好。這是很好的一個,嗯,這很好地聯繫到我們討論過的話題,因為我相信這依然源自於那個機能障礙的中心,即胸椎。因為當你這樣做的時候,對吧,你實際上也是在內旋手臂。所以這個,這是肩膀的內旋。如果我去那邊,對吧,那是外旋。如果我像剛才那樣靠著牆做,那就是外旋。在高的位置比在低的位置更難。但當你處於這個姿勢時,一旦你這樣做,跟著就會是脊柱也跟著往那個方向走。當你開始向前彎曲時,書呆子脖子更多是背後發生的後果。因為當你在這裡時,你需要做什麼?
    – 是的。- 必須向上看,對吧?
    因為我們的眼睛總是想要看到前面。所以並不是說你的脖子被拉向那個方向,或者說你在低頭,而是你的身體在跟隨那個方向。當它隨著移動時,適應結果就是,噢,好吧,現在我發展了這些緊繃的地方。我失去了向後伸展的靈活性。我該怎麼補償?我必須向上看。所以現在我走起來看起來就像這樣。這就是所謂的書呆子脖子。我認為書呆子脖子更像是你需要從背部的靈活性來處理,而不是從頸部的情況來處理。
    你做過很多與受傷相關的視頻,常見的運動傷害,當我們訓練和鍛煉時會遇到的。有哪些最常見但可避免的傷害?我該如何避免它們?因為隨著我變老,我對這個很在意。事實上,正如我剛才對你所說的,當我們坐在這裡的時候,我有拉傷了腳踝的韌帶,昨天我去看了物理治療師,現在我在用拐杖,還有一個大靴子要穿。直到你受傷了,你才意識到避免這種情況是多麼重要。是的。因為對我來說,這完全改變了我的整個生活。不僅是我不能正常移動,還不能訓練。我會變得更虛弱。這會影響到我的新陳代謝健康,因此也可能會影響我的睡眠、認知和所有其他後續問題。所以我想,好的,我實際上應該有一個傷害預防計劃。那麼,最常見的傷害是什麼?你給我什麼建議來避免它們?
    讓我們看看。首先,我對你32歲就自稱年紀大感到個人反感。我不知道那算我什麼,但我感覺像是老古董。不過你確實開始感覺到了。當我還是小孩在踢足球時,我可以踢三到四個小時。我也不拉伸,完全沒問題。這幾天,如果我不拉伸,如果我不熱身,若不真的非常注意,百分之百會受傷。我的受傷率就是百分之百。我覺得我正逐漸走下坡路,明白嗎?嗯,我是說,確實往錯的方向走,但是在受傷方面,準備工作確實能幫助某人避免受傷。雖然這並不是可以完全避免的。其實我這隻手臂的二頭肌撕裂過,但關於更常見的傷害,我認為你可以關注那些要麼是為了靈活性而建立,但卻未得到控制,要麼是為了穩定而建立,但卻被要求做太多事情的關節。所以那是什麼呢?如果你看看你的肩膀,對吧?它是一顆球。我們可以這樣看,它是一個球和插槽的結構,對吧?裡面有個球在插槽裡。它應該能夠在所有方向上移動。我們可以在各個方向上移動它。如果你看看腿,對吧?我們沒有髖關節的另一部分,但我們有來自球和插槽的球。它應該能夠在所有方向上移動。當這些關節,肩膀和髖關節未受到控制,也就是說你缺乏控制這個關節運動的肌肉力量的時候,那時你實際上就會遇到問題。
    那麼,哪些肌肉控制著這個呢?我們之前談到過一個較小的運動,即臀中肌。這塊肌肉控制著髖部在前額面上的運動。不僅僅是在前後的深蹲、弓步和硬舉的方向,而是這個前額面上的左右運動。它控制著髖部的這種運動。如果你不訓練它們,它們不會神奇地變強。這些肌肉是有功能的。如果你不挑戰它們的功能,那麼你就不會增強這些肌肉。這似乎有點多,實際上確實是很多。但我的意思是,你可以通過一個動作獲得你需要的力量。你知道,它的功能是髖部外展。因此你可以做一些側臥髖部抬起或腿部抬起的練習。你可以做一些更具挑戰性的動作,比如進行弓步訓練。但有趣的是,你所需的只是將重量放在一側。因此,如果我問斯蒂芬,你通常是怎麼做的?你做常規弓步時手裡握著多少重量?或者你根本不做弓步?
    我不做很多弓步。你必須做弓步。所以假設你在做保加利亞分腿深蹲,這是我最喜愛的另一個運動,你把一條腿放在長凳上。我會說,把重量放在一隻手上。這樣,當你做弓步時,我在你一邊的手上放了一個50或60磅的啞鈴,然後你出去弓步,那個重量,你知道,你現在處於一個分腿的姿勢,前面一條腿伸出,這一側的重量完全想把你拉向那個方向。你必須通過對立側髖部外面的肌肉拉回來,才能保持在這個位置。我可以說,我會讓這個更難。慢慢來,非常慢。現在你向外邁步。你在做弓步時現在是一條腿在支撐。現在你落地,這條腿下沉,或者那個啞鈴想要把你拉下去。你要保持在那兒。我讓你在底部位置保持一秒鐘或兩秒,因為你的身體正在渴望朝著那個方向移動。我剛剛訓練了你的髖部外展力量,這是在一個真正的前後平面運動的練習中,所以我有方法能把這些事情同時完成,同時訓練其他東西。所以這不一定是你必須額外做的事情。你實際上可以這樣做,這樣就成為你運動的一部分。
    所以你接下來做什麼呢?如果我對你說,我想要一個全面的鍛煉,而你正在設計我七天的鍛煉計劃,你會讓我做什麼?
    訓練的最佳方法之一是上半身和下半身分開,或者進行推、拉、腿的分開鍛煉。而且,如果你要進行推、拉、腿的鍛煉,我會要求你把肩部與胸部和三頭肌一起納入,對吧?因為這是你這週唯一一次進行肩部鍛煉的機會。而且,再次強調,作為一個推動肌肉,它會與那一天的其他肌肉一起訓練。
    那麼,我星期一要做什麼?
    你可以在那裡進行推訓練,對嗎?但我對推、拉、腿的唯一附加要求是,這樣的安排往往會給你帶來很大的壓力,對吧?你會進行肩部、胸部、三頭肌的鍛煉。有些人並不喜歡這樣的訓練量,對吧?
    你所說的推是什麼?所以它不明白。
    是的,推是指那些共同執行推動功能的肌肉。
    如果你看看臥推,將重量推離你,就是你正在執行的向心動作。如果我看看下拉,我是將重量拉向自己。那是其向心部分。如果我在做二頭肌彎舉,我是把它拉向自己。三頭肌、肩部、胸部,所有的一切都是在推動。我這樣推那樣推。俯臥撑,我是從地面上推。三頭肌下壓,顧名思義。透過三頭肌下壓我在推下,我在進行三頭肌的臥式伸展。我在推開重量。它們都會在同一天進行。再次強調,我喜歡這樣的安排,因為這樣有助於最佳的恢復。那麼,這樣的好處是,如果你能忍受,我在問你,這樣做是否對你來說可以的,因為你並不是自然而然地加入肩部的訓練。如果你能接受加入肩部的訓練,那麼你就會做推的鍛煉。然後我要確保你在兩次鍛煉之間獲得足夠的恢復,因為我可以在星期二給你安排一天的休息,然後到星期三來訓練腿部,你覺得怎麼樣?
    對,所以星期一我只在做推的上半身。
    是的,就是這樣。只做上半身的推 。
    好的,星期二你會給我休息的一天。
    星期二你得到一天的休息。
    是啊。
    我會給你這個兩個變化。
    好的。
    當我說休息的時候,如果我和你在一起,你會進行有氧運動。
    好的。我們會再談論這個,但它不會是真的休息。
    不,你給我七天。我會接受七天的安排,即使我只是做一些腹部鍛煉。但到星期三,你會回來做你的腿部鍛煉。
    對。他星期三我要做什麼腿部鍛煉?
    所以它將是前側和後側訓練。因此我要訓練你的腿筋、臀部和四頭肌。所有的部位會一起完成。星期四你將再獲得一天的休息。
    好的。
    再次強調,這可能不是一天的休息,而是進行一些有氧運動。然後星期五可以是你的拉鍛煉。這樣的安排非常好,如果你是那些恢復能力不是很好的人,而這並不是每個人都有的情況,那麼這樣安排會讓你在這些鍛煉之間有很好的恢復時間。如果你能忍耐更多的話,第一步我會做的是再加入一次全身鍛煉。因此,我可以在星期六再增加一次全身的鍛煉。
    這只是有點輕的杆子。因為你前一天剛做過這個,對吧?所以,你的整個身體在星期六。你可以做到的。你知道的,我的意思是我會選擇很大的復合動作,代表同時使用盡可能多的肌肉。而我可以稍微放鬆一下,因為我意識到你前一天剛做過某些練習。所以如果我星期五訓練你,這有點微妙,但如果我星期五訓練你並且進行了杆子訓練,記得我有不同的運動平面可以移動。所以如果你在做垂直拉的動作,比如引體向上或拉下,我就可以強調更多的水平拉動作,比如坐姿划船或彎腰划船。對吧?所以我可以稍微轉移焦點。然後星期日,我會休息。
    是的,我絕對不主張每週七天全力訓練。在這個特定的星期,我的有氧運動會去哪裡呢?所以在這種情況下,我會安排你在星期二和星期四進行有氧運動。我以為我有空檔。如果你的目標更偏向減脂和整體的體能,並且你覺得自己的健康水平沒有達到應有的狀態,那麼我可能會利用星期六來進行這些訓練。但如果你的優先事項是訓練方面,增強力量和增肌,那麼我會利用那個星期六作為我的彈性訓練日。你不應該在同一天進行有氧和上半身或腿部的訓練。這可以,但如果你的重點是增肌,那麼將增肌放在首位,在那次鍛煉結束後進行有氧運動。某些方面可能會受到影響,而通常第一受到影響的就是那些優先級較低的部分。
    如果我們只談星期一,我們把它定為推的日子,那就是我訓練胸部,還有三頭肌和肩部。如果我訓練一小時,那我每個肌肉的次數是多少,還有多少組呢?組數方面,如果你可以進行,這取決於你在星期六是否要訓練。所以如果你要回來在星期六進行全身訓練,我就知道有機會在星期六再次做個Bench或變化的Bench和傾斜Bench。因此,我不需要在第一天就把所有的胸部量都做完。但是通常你希望在整個星期內針對那個肌肉群進行約9到16組的訓練。所以如果你打算進行一次胸部訓練,假設每個動作進行三組,那麼大約會有三個胸部動作。現在你不需要這麼高的量來訓練三頭肌,因為顯然你在做平板臥推的時候已經在訓練你的三頭肌了。因此你可以加入一個直接的三頭肌動作。如果是我的話,我會選擇我最喜歡的三頭肌動作,就是獅子三頭肌伸展,躺在長椅上做那個動作,有些人叫它顱骨粉碎者或鼻子破壞者。
    如果我們以二頭肌為例,我需要多頻繁地訓練,訓練強度要多高才能增長?相反的,如果我完全不訓練我的二頭肌,我需要多長時間才會失去這塊肌肉?有趣。因此,我認為這是尚未被揭示的訓練中最引人入勝的領域之一。我實際上曾和安德魯·休伯曼討論過這一點,這非常有趣。從個體之間,我們知道人與人之間的恢復速度是不同的。我們知道肌肉之間的恢復速度也不同。就像你可能做了和我一樣的二頭肌訓練,但你需要更多的時間來恢復。而有趣的是,對於每個個體來說,某些肌肉群需要的頻率可能較多或較少來恢復。因此,我可能發現我可以每三天訓練一次二頭肌,但我無法每三天訓練一次背部,也無法每三天訓練一次胸部。這非常複雜,因為每個肌肉對每個人來說都是不同的。而即使在整體層面上,你也不會在全身肌肉中找到相同的恢復速度。因此,我很多時候認為人們應該依賴一些訓練直覺去判斷,嘿,我是否在增加我的重量?我的力量在提升嗎?當我去訓練這個肌肉時,我是否感到興奮?如果是,那麼我可能恢復得很好。你可以嘗試以更頻繁的方式進行訓練。我認為在大局上,你可以更頻繁地刺激一塊肌肉,結果會更好。
    你眼前的桌子上有這個裝置。這東西。
    對的。
    是的。
    很多人跟我談論這個設備,說明這個設備是多麼重要,它告訴我們什麼。我之前做了一些閱讀。這是一個握力測試器。還有一些非常瘋狂的數據。我發現有一項2015年的《柳葉刀》研究跨越17個國家,發現每下降5公斤的握力,就與16%的更高死亡風險、17%的更高心臟病風險以及7%的更高中風風險相關。而在2018年《阿爾茨海默病雜誌》中的一項研究發現,握力低下的人有68%的更高風險發展成阿爾茨海默病。還有另有一項研究將它與其他心血管和血液問題聯繫起來。還有另一項研究顯示,握力最低的老年人在握力測試中處於最低的三分之一。
    五倍的可能性會跌倒並因此住院。而且有一項研究發現,握力可以預測上肢力量的70%。最後,65歲以上握力較弱的成年人在三年內變得依賴日常活動的可能性是2.1倍。這是發表在《老年學期刊》上的研究。握力,還真是重要,不是嗎?
    嗯,很多研究已經被認為是相關性多於因果性,但事實是,保持握力非常重要。我所指的相關性與因果性是指,他們發現在一生中保持握力的人,可能是因為他們定期參加體育活動。可能他們在舉重、握住重物,或是如果他們在做體能鍛煉,就必須在空間中操控自己的身體。因此,某種程度的活動會保持他們的握力,這可能讓他們的力量保持在較高的水準。所以,這些人通常在維持健康的同時,也有著較少的問題隨著年齡的增長。
    所以,重要的並不是我們握住的力量,而是影響握力的因素。因此,握力只是某種上游因素的症狀,而這些上游因素是積極的結果。
    對吧?或者是缺乏,對吧?或者是缺乏,意即你沒有足夠的訓練。這麼說,你其實可以直接關聯或測量你從運動中恢復的能力,這取決於你對握力的基本了解,然後在訓練的幾週或幾個月中監測它。如果你在早上連續五天使用這樣的工具測量你的握力,並在你感覺精力充沛、狀態良好的時候取平均,這將為你提供握力的一個良好基線。什麼是良好的握力呢?所以大多數男性的握力大約在100到120磅之間。這大約是46公斤到54公斤。如果你想試試,看看你的握力如何。現在要測試有一些規則。是的。不要這樣握著,保持在這裡。手臂不要碰到桌子,保持90度那樣。然後就用力握緊,努力握住。好的,不要用力過度。好,我們來看一下。哦天哪,我的頭快要爆炸了。130。所以你在平均之上,握力很好。現在你還是要測試雙手。你可以取平均值。通常一邊會比另一邊強一些。然後你就可以有一個良好的基線。如果你感覺不確定是否恢復過來,你可以早上再測試一次。我可以試試另一隻手嗎?是的,去吧。這是我的較弱的一邊。好了,這隻手到了。你得超越它,哦天哪,有點滑。我覺得你做到了。我超過了嗎?哦我的天,160。你在開玩笑吧?160。什麼?160。所以,如果再試一次另一邊,給另一邊再一次機會。如果再試一次,會超過它的嗎?不,不,這裡不會超過,但你會超過你的舊成績,但不會超過左邊。你是左撇子嗎?我是右撇子。那有點奇怪。
    好吧,我們看看你有什麼。現在是150。看吧,我的預測是正確的。很多時候,需要一些適應來應對這樣的壓力。你的握力是多少?我不知道,我有一段時間沒有測試了。看看吧,左右手。好了,讓我問問我的一些團隊成員是否想試試。好了,來吧。哇。那邊的握力很強。哇,這邊130。你的左邊呢?好了,讓我們看看。還有人想試試的嗎,Bertie?你想試試嗎?試著用所有的力量。順帶一提,那是我的肱二頭肌爆裂了。110。好吧,所以你是右撇子。那邊是130,這邊是110。所以我落在平均範圍內,但絕對不算超人。但是你想試試嗎?但在握力上你肯定比我強。我的肱二頭肌捲舉、臥推及其他所有都更強。是的,這再次強調為什麼某些事情需要單獨訓練。
    好吧。現在這樣握住。是的。然後就用一隻手,對吧?你儘量握緊,短時間的短暫爆發。好了。看一下。哇,100。現在女性的平均握力是60到80磅。所以你實際上比平均女性要更強。
    我12歲時開始了我的第一份生意。之後在14歲、15歲、16歲、17歲和18歲時又開始了更多的生意。當時我沒有意識到,作為一名沒有資金的創始人,意謂著我也必須成為市場推廣員、銷售代表、財務團隊、客戶服務和招聘人員。但是如果你今天開始創業,幸運的是,有一個工具可以為你擔任所有這些角色。我們今天的贊助商,就是 Shopify。由於它所有的AI整合,使用 Shopify 的感覺就像是從第一天起就雇了一整個增長團隊,幫你處理產品描述的撰寫、網站設計和產品圖片的增強。不用說,Shopify 處理的還有運輸、稅務、庫存。如果你希望開始你的業務,請訪問 shopify.com/bartlett 註冊一個每月1美元的試用版。
    這是 shopify.com/bartlett。這是前所未有的。一份由全球100位頂尖CEO運營的電子報。人們常常對我說:「你能指導我嗎?你能讓這個人指導我嗎?我該如何找到導師?」所以我們要做的事情是這樣的:你會給我發送一個問題。而你發送給我的最受歡迎的問題,我將把它發送給100位CEO,其中一些是管理著1000億美元公司世界上最頂尖的CEO。然後我會通過電子郵件回覆你他們是如何回答這個問題的。你可能會問:「在創建初創公司的時候,怎麼保持一段關係?如果我有一個想法但不知道從哪裡開始,最重要的事情是什麼?」我們將電子郵件發送給這些CEO,他們再給我們回郵。我們挑選出五到六個最好的答案發送給你。我曾經感到緊張,因為我擔心市場營銷可能與現實不符。但後來我看到創始人的回覆以及他們願意回覆的態度,我想,實際上這真的很好。你所要做的就是完全免費地註冊。
    如果我想作為一項個人事情來提高我的握力,我可以單獨訓練我的握力嗎?可以的。其實,最簡單的方法之一就是用那些老式的小握力器,你知道的,就是那種你只需要挤压的握力器。它們現在有一些非常非常重的阻力級別,適合那些已經有過訓練並且實際上有進步的人。在我年輕的時候,這些器具相對容易用一點訓練就能徵服,因為它們的阻力從來沒有做得夠高。但是現在,它絕對是一個你可以挑戰自己的事情。
    我還想和你談談另一個問題,雖然我們已經簡單提到過,但我覺得這重要,因為我認為人們並沒有意識到它的普遍性,那就是背痛。我事先查看了一些統計數據,顯示80%的人在某個時候會經歷背痛。背痛實際上是全球致殘的主要原因。在英國,因背痛每年損失的工作日超過1000萬天。在英國,六分之一的醫院就診與背痛有關。這是45歲以下人群看醫生的最常見原因。慢性背痛,即持續的背痛,影響大約五分之一的英國成年人。現在這個房間裡總共有五個人,所以根據概率,我們中間有一個人會有慢性背痛。這是可以避免的事嗎?我這樣問部分是因為我和一些人聊過,我想是一些研究人類學的學者,他們會去非洲的部落考察,結果發現那裡根本沒有背痛的情況,這不算是個問題。
    我認為你在生活中經歷背痛的可能性高,但那種反復發作的背痛,慢性背痛,我認為那是可以完全避免的。在美國,26%的時候,人們會在某個時刻面臨背痛。根據你剛才提到的數字,這的確是高的。我發現另一個有趣的問題是,據悉美國就醫的第二大原因是背痛,僅次於呼吸道感染。因此,特別是這一年中的這個時候,我自己的孩子至少也曾四到五次因呼吸道感染去看醫生。這讓我開始認識到這個問題,哇,這是某種程度上可以預防的事情。我們需要采取措施來預防它。問題是它可能來自許多不同的原因。我們之前提到過,胸椎活動範圍的限制可能會使下背部承受過多的壓力,因此引起那裡的緊繃。
    現在,這其中的好消息是,雖然80%或85%的人在一生中會有下背痛,但只有27%到35%的情況是與椎間盤有關。所以我們談論的是,假如你再次回到這個人,這是椎間盤,對嗎?也就是脊椎之間的椎間盤,對吧?椎間盤創造了脊椎之間的空間和緩衝。一旦其中一個椎間盤,實際上這是一個椎間盤脫落了,但當坐落在這兩個層次之上的椎間盤向外推或突出時,它可能會壓迫到任何一根向下傳遞的神經。無論何時,只要這根神經與某個其他結構接觸,在這個例子中是椎間盤,你就會感到輻射的症狀,向下傳播到這些躯体区域。這意味著這根神經將某些功能或感覺區域供應到下肢。根據人們所抱怨的疼痛部位,比如「哦,我在臀部感到疼痛」或「我在腿、膝蓋周圍感到痛」或「我在膝蓋後面感到疼痛,到我的腳上。」你幾乎可以知道他們有什麼層次的椎間盤問題,因為它是椎間盤突出層次的代表。
    當你按壓一樣在L5-S1(即最後一個腰椎和第一個骶椎之間的層次)的位置的東西,它會產生像小腿後面、腳底下的麻木、刺痛等症狀。如果在臀部周圍的部位,你知道很多時候人們抱怨臀部疼痛,認為自己有臀部問題,實際上是背部問題壓迫到了一根環繞該區域的神經。所以如果是L2-L3或L3-L4,你能獲得指示來判斷這是來自哪裡的。再次說,好的消息是,如果你在下肢沒有這種神經缺損,沒有刺痛、麻木、無力,那麼主要是肌肉源引起的。現在,即使是與椎間盤有關的問題中,27%到35%的情況中,有96%的人不會選擇手術。
    所以請想想看,如果我們說幾乎每一個低背痛的例子都能夠通過非手術性的強化或伸展干預來解決,那麼你能產生的影響有多大。因為很多時候,正如我們所說,這種功能障礙的原因是什麼?是不是由於那個胸椎缺乏伸展?很好。好的,那我們就來處理這個問題。所以讓我們試著恢復胸椎的伸展。是不是因為臀部肌肉太弱了?因為臀部肌肉的作用是從下到上去伸展髖部。換句話說,就是將腿向後踢。如果我無法將腿向後伸展,而我試圖通過這樣做來延展我的身體,當我跨步並將腿移到身後時,那我該怎麼做呢?再次強調,我可能會通過過度誇張並不正確地跨步來從下背部解決這個問題。始終記住,下背部應該是你脊柱的穩定中心。它應該提供穩定性。如果你的髖部或胸椎上下無法移動,它將會向上方或下方尋求移動性。它會說:“下背部,請幫我。我缺乏的移動性需要你來提供。”所以下背部會這樣做,但代價是會受傷。因此,你必須去解決髖部的弱點,還有髖部的活動性問題。
    這讓我想到所謂的錯位疾病或錯位問題。當人們提到錯位問題時,意思是我們現在的生活方式與我們應該生活的方式或我們祖先的生活方式相悖。這很有趣,因為我曾經採訪過大衛·里查蘭,他是一位人類學家,還有丹尼爾·利伯曼。他們都與非洲西部的哈札部落待過。對我來說,令人震驚的是,我曾認為我們會出現背部問題的原因是因為我們花了很多時間處於久坐的狀態。然而,大衛·里查蘭說,哈札部落每天仍然有十個小時處於靜態姿勢,但他們保持著一個直的 J 形脊柱,而不是西方常見的彎曲 S 形脊柱。他們蹲著、走路、負重,並且並不花時間坐在椅子上。他們進行更活躍的動作。現在,你知道的,我花了很多時間坐著,無論是在辦公桌前還是在辦公室裡。我在想,根據你的經驗,你認為用站立式桌子會更好嗎?不。不是?不,我覺得站立式桌子很好。很抱歉這麼說,因為我可能得要對自己負責,但我覺得那對我也會有益。我認為花太多時間坐著,對吧?有些人甚至稱久坐為“新吸煙”。久坐對你身體的有害影響,特別是當你在睡覺時,八九十個小時的時間,像這樣你一天中想花多少時間處在一種固定不動的位置呢?你白天工作,有很大一段時間,也許八九十個小時,偶爾去上廁所和喝水,然後晚上又有另外八九個小時在做同樣的事。你的身體並不適合這麼不活動。我認為這是有實際的壓迫。因此,當你的關節受到重力的影響而且在空間中移動時,關節內的滑液會進行沖刷,像是你的膝蓋,你基本上就是在因為受壓而使它們活動。再次強調,當你的膝蓋承重時,然後你又離開它,然後再承重再離開,這就像擠壓並沖洗那個關節中的滑液一樣。如果我們不讓這些關節的液體變得靜止,結果將會更好。當我們通過頻繁的運動刺激這種情況時,站立工作確實會減少來自椅子的壓迫感和負荷,並且可能會減少那些坐著時不良姿勢所引起的問題。站立時,你至少會從下方改善你的姿勢。您可能不會從上方有太大改善,就像我們所談到的,但至少從下方你會有所改善。不過,我仍然認為僅僅站著並不能解決不活動的問題。你需要更加頻繁地休息。我認為人們需要稍微起身走一走,大約每 30 分鐘休息五分鐘是理想的。如果你要接電話,走著通話也是個好方法。我做的一件事是,我有辦公室和健身房。每當我知道自己將要接電話時,我就會站起來,在健身房裡走來走去,藉此機會起身活動。雖然我可以坐著進行電話通話,但我也在椅子上進行其餘的工作。無論你能做什麼,我知道這些都是陳詞濫調,但你知道的,停車時離商店稍微遠一點,讓自己多走一點,我認為我們不去把頻繁的休息納入考量,這才是主要問題。我認為即使你把一天裡活動的時間和不活動的時間加起來,如果一天中活動量一樣,但我更定期地分配我的活動,你會有更少的負面影響,而不是簡單地聚在一起指定某個時間段的活動。
    我將會在這段時間內積極活動,因為我又要重提間歇性浸泡的效果,讓這些關節得到休息,並接受不同於只是受到壓迫的壓力。這是我經常談論只從橫杆上懸掛的好處的原因之一,對吧?這樣可以舒緩你的身體,就算是僅僅一點點的舒緩,其實也不需要太多,你知道,單手懸掛或雙手懸掛一天幾次,就足以讓你的身體得到一些你當前無法獲得的休息。而且沒有任何人這樣做,沒有人會從橫杆上懸掛。我們來談談補充劑吧。我這裡有一些補充劑,關於補充劑有很多說法,但如果你能給我一些建議,指引我該每天經常服用哪些補充劑,以及哪些補充劑可能不那麼重要,還有就是一些我在推特上看到的東西,前幾天有個人截圖了一個網站上的頂級創肌酸,然後他們在實驗室測試,發現很多產品實際上並沒有按照他們所宣稱的劑量和形式生產。因此我對我正在服用的補充劑產生了一些懷疑。我這裡有一些補充劑,地板上還有一些。你認為我們應該服用哪些補充劑?且請告訴我原因。對於建立肌肉,排名非常非常前面的兩種補充劑就是肌酸單水合物或任何形式的肌酸。肌酸有不同的形式,我們可以進一步討論,但肌酸和蛋白粉是最主要的。有些人對蛋白粉的必要性有所爭論,如果你通過飲食攝取足夠的蛋白質,那麼你不必服用蛋白粉。這不是必需品,你從蛋白粉中獲得的也並非從食物中忽略的任何神奇成分。只是說你以更經濟的成本來達成。如果你看看當前的蛋白質價格,事實上,想要滿足每天的需求變得有點不切實際。對我來說,我的每日蛋白質目標至少是每磅體重一克,如果你活躍的話,更高的話是每磅1.2克。最近,肌酸變得非常流行。我在查看一些谷歌搜索數據時,發現肌酸的搜尋量從2020年初到2025年增加得極其迅速。現在它正在爆炸式增長。肌酸已經存在很久,並且它的好處公認已久。這點很有趣,因為這與肌酸在抑鬱症、退行性神經疾病方面所顯示的神經學益處都有關,及其在減緩預防多發性硬化症和帕金森病方面的改善,基本上是保持大腦的更有利的生物能量狀態,意味著能夠為大腦的神經元提供能量,而這些退行性疾病似乎都缺乏這種能量。
    另外一點是,我認為已經發生了一些變化。我在幾個月前在辦公室做了一個小測試,問團隊中有誰在服用肌酸,所有舉手的都是男性。我問我辦公室的女性為什麼她們不服用肌酸,普遍的誤解是,我女朋友幾年前在開普敦時也跟我提到過。我告訴她,寶貝,你應該服用肌酸,我的播客上每個人都在談論它。她卻說不行,它會讓我變得…我想她視此為類固醇。她說,這是健美選手使用的東西。
    但這種情況會迅速改變,因為在我們談論的這些領域,有眾多受尊敬的人正在進行研究。我最近也催促我妻子開始服用肌酸。她因為我兩個兒子而長期睡眠不足,因此她的壓力非常高。已經有證據顯示,肌酸實際上能改善大腦健康和在疲憊和高壓狀態下的表現,並且從抑鬱的角度來看,它被證明能有效,即使是與傳統的抑鬱症治療方法(如藥物)結合使用。這實在是很有潛力。而且好的一點是目前沒有明確的負面影響,對吧?他們並沒有真正發現服用它有什麼壞處。關於副作用有很多傳言。我最近還拍了段視頻,針對這些傳言直面發言,當然Jesse扮演了那位關心孩子的家長,提出所有問題,但當人們認為是類固醇時,這是有很大混淆的。人們認為服用肌酸的結果是可以增加瘦肌肉,增加力量。當然,因為這些結果和類固醇使用的結果是相同的,並不意味著它們的機制是相同的,或者你從中看到的效果的程度是相同的,甚至這種補充劑本身的合法性也是不相同的。我們談論的是兩種完全不同的機制,以及身體對這兩種物質的反應會截然不同。當是類固醇時,它進入肌肉細胞,與雄激素受體結合,然後進入細胞核改變基因表達,對吧?基本上是轉化,正如我在那段視頻中所說的,你把一個iPad變成了MacBook,對吧?你完全改變了它的本質。
    在肌酸單水合物中,您只是在談論向那些肌肉細胞提供更穩定的能量流,以便它們能繼續更快地更新並保持更高的性能水平。當這發生時,您在訓練過程中能夠產生更多的工作量,因為您完成了更多的工作。您創造了更多的超負荷。您還可以獲得第二個好處,透過肌酸將水分拉入肌肉細胞,因為滲透作用下,當您將水分拉入細胞時,您會帶著水分進入,保持細胞內的濃度一致。額外的水分保持肌肉細胞的水合狀態,這是一件好事。更為水合的肌肉細胞在長期中更有可能增長,正如一朵水分充足的花朵比缺水的花朵生長得更好一樣。肌酸的種類有很多,對吧?現在有像是糖果型的,有單水合物的,還有各種各樣的肌酸。我曾在新年時再次查看不同類型的肌酸,因此我去了商店,聽起來瘋狂,但我買了大約30種不同的類型,然後開始研究它。我意識到有一種更好的肌酸形式。對,有些肌酸不是那麼好。我會選擇那些添加了很多成分的產品等等。肌酸其實是相當簡單的。我通常會向人們介紹兩種形式,因為有一種肌酸叫做肌酸單水合物,還有一種叫做肌酸鹽酸鹽。唯一的區別在於它所結合的物質。肌酸單水合物與一個H2O分子結合,而鹽酸鹽則與鹽酸分子結合。因此當這些物質被攝入體內時,其中一種比另一種更容易被吸收。鹽酸鹽的吸收能力比單水合物更強。因此,您可以服用更低劑量的鹽酸鹽。通常肌酸單水合物需要較高的劑量。現在有一些新的研究顯示,我曾經認為每個人都只需五克,但現在他們發現體重超過200磅的人可能需要每天八、九、十克的劑量。對於體重約120磅的人,或某些女性及女性運動員,他們可能只需兩到三克的肌酸單水合物。鹽酸鹽通常的劑量也較低。因此,比較起來,五克的單水合物或許相當於兩到三克的鹽酸鹽。
    這些關於加載的東西是怎麼回事?因為我年輕的時候,我的兄弟在健美,他告訴我必須加載。我需要在一周內服用大量劑量,然後再恢復到低劑量。實際上,您身體的肌酸儲存上限是有限的。如果您想更快達到那個上限,就需要加載,通常是每天五克,四到五次,所以總劑量在20到25克之間。有些人會發現這對他們的腸胃來說有些過負荷。肌酸分解的副產物叫做肌酸酐,每當我們做血液檢測時都會測量到。它有時會伴隨額外的水分進入,這可能會讓您感到腸胃不適。如果您使用鹽酸鹽則劑量較低,您不會那麼明顯感受到肌酸的分解,腸胃脹氣會少一些。這也是我會建議使用鹽酸鹽的唯一原因,如果您是那15%對肌酸有敏感的人。很多時候,跳過加載階段不這麼做便可以避免您服用後感受到的腸胃不適。如果您不進行加載會怎樣?您仍然會以較慢的速度達到相同的儲存上限。大約需要27到35天,您仍然會達到那個全面的容量。如果您希望在即將到來的活動中看到性能的改善,比如四五天後的比賽,那麼您可能希望進行加載,因為這樣您能更快到達完全的儲存容量。但我認為如果從長遠來看,您去掉任何腸胃的風險,最終到達那個水平,則不需要來加載。
    那麼,這裡的蛋白質有什麼特別的嗎?有沒有比其他更好的蛋白質?我喜歡說,既然這是我的,那就是更好的。但事實上,您可以做的任何事情來提升蛋白質的質量都是重要的。一般來說,分離蛋白質的質量會比濃縮蛋白質高。它們仍然是蛋白質,但按克計算的比例是90%對80%。如果是分離蛋白質對比濃縮蛋白質,您每單位體積獲得的蛋白質會更多。但並不是所有產品都是如其所宣傳的,對嗎?不,沒錯,我我不想貶低其他品牌,也不會這樣做,但的確有一些質量差的蛋白質出現在一些大型零售商的貨架上。它們只是為了賺錢,而不是提供高質量的產品。而且,您仍然能獲得蛋白質,但是在您的身體吸收了裡面的成分後,實際得到的蛋白質可能少於它本身的潛力。
    我該如何識別質量差的產品?我認為識別質量差的最佳方法是,看一下有關氨基酸增強的問題。
    你喜歡的人,實際上會在他們的蛋白質中加入很多,嗯,甘氨酸,像是特別添加甘氨酸。因為這樣可以獲得提高蛋白質含量的標籤益處,但這實際上並不是完整的蛋白質。因此,你沒有獲得從蛋白質分離物中應有的實際質量。有哪些食物是你絕對不會讓它靠近你嘴的?那些真正的食物,如果你的孩子問你,或者你知道的,你會說,我們絕對不會吃那個。我真的很厭惡食物中的染料,食物染料。我認為這是非常,嗯,我很高興在我們說話的時候,正在採取措施嘗試從我們的食物中消除它們。我不知道我們的行業怎麼能夠這麼長時間逃避這個問題,在歐洲,他們已經知道食物著色劑和食物染料的危險已經有十年或更多了。我們卻還在一直吃這些,有什麼好處呢?只是包裝看起來更吸引人。這簡直是胡說。
    那麼,褪黑激素呢?我這裡有一小罐我找到的。現在很多人都在服用褪黑激素,我有一位很好的朋友鼓勵我服用褪黑激素。你對它有什麼看法?我的看法是,我相信它是安全的。我認為它對於那些有難以建立正常睡眠模式的人是有幫助的。嗯,我們實際上會在晚上給我們的孩子服用它,因為他們確實有睡眠方面的問題。老實說,人們發現對建立正常睡眠模式更有幫助的事情是每天上床睡覺和起床的一致性。當你知道你在正確的軌道上時,通常不需要鬧鐘來叫醒你。如果你做得對並且睡眠時間足夠,通常你會發現你的身體會在早上同一時間的五到十分鐘內自然醒來,無需鬧鐘。
    你有想過我們應該如何睡覺嗎?我們談過下背部、背痛等等。是否有最佳睡姿?我應該是面朝下、背面朝上還是側臥?
    所以,我認為這是因人而異的,嗯,還有很多情況會影響某人朝某個方向,但一般來說,我認為對於醒來時感覺不適的負面影響最小的姿勢是我們所謂的屍體姿勢,仰臥,手臂放在身體兩側或交疊在腹部上。如果你能更好地忍受,甚至可以試著將手臂抬起來,因為這樣有助於緩解肩膀內旋時的緊張。你之前在牆邊展示的那個姿勢,其實沒有那麼嚴重,但你得理解,除此之外,實際上你一天之中有多靜止,但至少你會起身去上廁所,至少你會起身去吃飯,至少你會起身去接電話。還有什麼時候你幾乎會靜止地保持在同一個姿勢?不管你是側臥、仰臥、臉朝下還是另一側,你都會靜止地保持七、八、九個小時。
    在睡眠中會發生一些顯著的影響。比如,有些時候人們醒來時感到劇烈的疼痛。他們昨晚做了什麼,然後他們想,我在睡覺的時候一定做了什麼,對吧?人們總是這樣說,因為他們可能真的這樣做了。他們可能在一個姿勢上待了太久而沒有意識到,或者他們的手臂呈現奇怪的姿勢匯集了很長一段時間而沒有意識到。但還有某種類型的慢性影響,像是側臥者,尤其是一些喜歡蜷縮著睡的人。他們會將膝蓋抬起。你最不需要的就是更多的髖屈,就像坐在椅子上一樣,這樣你在床上也在創造自己的椅子,對吧?你會在那個姿勢上待上另外八、九個小時。要拉長你的身體,獲得一些靈活性,或至少在那個關節和肌肉上獲得一些延展。知道嗎?睡在過於蓬鬆的枕頭上會對你的頸部造成麻煩。你知道,你第二天醒來,之前所說的大部分背痛患者。根據我的記憶,有82%的報告睡眠障礙的人表示是由於背痛造成的。而他們大多數感受到它時,77%的人是在醒來的時候。所以,像他們睡覺的時候並沒有感覺到,這甚至更糟,因為如果他們有感覺,或許可以做一些調整。可是他們是在醒來的時候感覺到的。再回到我們之前討論的事,你看,一切都相互相關。這種背痛似乎是孤立的,我們談論的是胸椎,這是背痛。但是現在我在講睡眠,這也是背痛。所有這些事情都是相互關聯的。這就是為什麼你必須關心所有這些。但這樣的姿勢,背後放著那個枕頭,會導致頸部過度屈曲,隨著時間的推移,可以對頸部周圍的肌肉和關節造成問題。所以你可能喜歡這樣做。但我告訴你,較健康的姿勢是用一個真的很扁的枕頭,真的很扁的枕頭。我自己過去經常醒來,脖子都有些僵硬。
    我換了一個大約只有一兩英寸高的枕頭,剛好能支持我的頭部。我再也沒有脖子疼痛的問題了。你並不是在異常地抬高枕頭。更不用說如果你在晚上有任何睡眠呼吸暫停或呼吸問題的話,仰躺時抬頭會更糟,因為這樣會進一步壓迫你的氣道。知道嗎,有些情況下,那些有呼吸暫停的病人可能會想要側躺,這樣他們的呼吸會比較容易。但在大多數情況下,仰睡是最好的。此外,奇怪的是,你知道,大多數人的小腿肌肉都很緊繃。對吧?他們的腳踝也是,因為我們整天坐著。我們沒有把腳踝拉回到頭部方向。我們沒有保持腳踝的靈活性,而是讓腳朝頭部的方向移動。那麼,床上會發生什麼呢?你上床時,床單在底部有點緊,拉著你的腳踝一直往下,這樣你的腳整晚都是指向的。這會進一步緊繃那些小腿肌肉,因為它們在那個姿勢下縮短。特別是如果那天你訓練了小腿,肌肉在晚上修復和再生的時候,基本上是在縮短的姿勢下進行修復,因為你的腳趾是指向下的。我總是說,如果你要上床,請把床尾的床單鬆開,這樣你至少可以自由地將腳趾向後移動,讓它們不會被強迫進入這個姿勢。所以,你可以做很多小調整,一些人認為這些並不重要。我認為這些非常重要,考慮到你在那些姿勢中待的時間有多長。在你的一天中,沒有其他的時間會花那麼多時間在那個姿勢上。杰夫,有什麼最重要的事情我們還沒有談到,而我們應該談到的,與健康、健身、長壽以及更廣泛的善待生活有關?我覺得你不想因為想到所有需要做的事情而讓自己壓力山大,因為有很多事情,一旦這樣做,就會因活動感到癱瘓,並且說我什麼都不會做,因為我不能做所有的事情。我認為這是我看到人們從一開始就讓自己放棄的最大原因之一,因為他們認為承諾會比他們目前所做的多得多,要求也過高,所以他們做不到。這是一個錯誤。慢慢來。我們再談談營養。先做一次初步的調整。去掉那些明顯的東西,那些你知道對健康生活沒有貢獻的東西。然後在你準備好的時候,再進行第二次調整。從健身的角度來看,讓自己去健身房。嘗試做我們所說的第一件事情,採取第一個行動。把自己帶出門。養成這樣做的習慣,持續幾個月。你想開始採用一個更強度的訓練計劃,或者開始採用一個更複雜的訓練分配,這很好。之後,不必擔心。最重要的是要開始,然後採納這些小改變。我真的注意到我的胸椎活動性不夠,正如杰夫所說。我是說,每天掛在橫桿上,做這一小個活動。這些都是累加起來可以帶來巨大收益的事情,但不要被必須完成所有事情的想法嚇倒,否則你將不會健康。任何你對自己身體的投入都是良好的投資,會有所回報。也許現在不一定,但就像你一開始提到的,未來會有所影響。正如你現在32歲,你會在52歲、62歲、72歲時會感受到。通過現在所做的事情,你正在朝著正確的方向邁出正確的步伐,隨著時間的推移,這步伐可以變得更加強烈。順便說一下,你能夠加強運動和增加負荷的能力也會變得容易得多,因為你已經養成了習慣,並且實際上享受你所做的事情,而不是突然之間與你目前的活動有很大差異,以為你會突然開始熱愛所有這些事情,你不會的,你很可能會讓自己不想這樣做。杰夫,謝謝你所做的事情,因為在我們開始錄音之前,我跟你說過,你這些年來一直是我最信賴的資源。事實上,無論我面對什麼挑戰,無論是如何鍛煉三頭肌,如何避免受傷,還是與力量或長壽相關的其他挑戰,每當我看到你的視頻,我都感到高興,因為你是大家都信任的人。你以非常清晰的視覺方式呈現信息,眾所周知,你擅長在你自己身體上畫圖,展示肌肉的延伸,肌肉的位置和運動範圍。但是,你幫助了我很久,這些都是免費的。大約快三十年,我覺得我花了大約十年的時間將你視為我私人的教練。由於這些信息是免費的,並且在YouTube上存在,因此你幫助了數十億人。我是說,我看到你的頻道,我想你幾乎有近30億的觀看次數。可能現在在那個頻道上甚至更多,然後那些片段和其他的視頻以及這些啟發其他人也成為YouTube上的教練。因此,代表所有那些人,也代表我,謝謝你所做的一切。我們有一個結尾的傳統,最後的嘉賓給下一位嘉賓留下一個問題,而不知道他們是留給誰的。為你留下的問題是:你首先會改變自己什麼?其次,為什麼你沒有這樣做?好的,我會改變自己什麼?然後為什麼我沒有這樣做?哇,哦天啊。
    你知道,我腦海中浮現出的東西不多。所以當我確定想要改變自己某些方面時,我通常會在制定步驟來實現這個目標方面做得相當不錯。對我來說,有些事情非常個人化,涉及到人際關係,也有關於自我提升的方面。我總是尋求識別我可以改進的領域,並確實進行這些改變。我對此非常認真,會采取行動來實現。因此,對於我想要做的事情,我想我一直希望變得更具冒險精神。我認為自己有點宅在家裡,我的妻子是個熱愛旅行的人。我認為我可能會從更加冒險、去一些我平常不會去的地方度假中受益。如果我在尋找旅行夥伴或者能一起這麼做的人,那麼她非常願意和我一起去。因此,我想我希望自己能改變這一點。我當然可以找藉口說我們有小孩要照顧,這讓我們非常忙,還有很多原因讓我沒有這樣做,但這可能不是個好藉口,因為我們確實找到了逃離的時間,但我們似乎總是回到同樣的地方。接下來你會給我兩個,首先和其其次。
    我希望有時我能少一點評判。如果可以的話,保持觀點,而更願意聆聽別人的意見。我認為我之所以沒有這樣做,更多是因為想要被聆聽,在我小時候常常沒有得到這種感覺。我是第三個小孩,所以我可能並沒有像我想的那樣經常被聽見。因此,意見顯現出來時就像是一種反射,但如果我能做到那樣,我仍然希望我可以變得更好。謝謝你。謝謝。
    我覺得非常有趣的是,當我們查看Spotify和Apple以及我們的音頻頻道的後台時,大多數觀看這個播客的人還沒有點擊關注按鈕或訂閱按鈕,無論你們在哪裡收聽這個節目。我想和你做個交易。如果你能給我一個大忙,點擊那個訂閱按鈕,我將會不懈努力,讓節目變得越來越好。我無法告訴你,當你點擊那個訂閱按鈕時對我們的幫助有多大,節目變得越來越大,這意味著我們可以擴展製作,邀請你想見的所有嘉賓,並繼續做我們熱愛的事情。如果你能在你收聽的地方點擊關注按鈕,那對我來說將意義重大。這是我唯一會請你做的事。非常感謝你的時間。謝謝你。

    He created YouTube’s first-ever fitness channel and spent decades training pro athletes, now Jeff Cavaliere reveals the truth about creatine, fat loss, and real muscle growth.

    Jeff Cavaliere is a renowned physical therapist, strength coach, and founder of ATHLEAN-X, one of the world’s most trusted fitness brands blending science-based training with real-world results. He is also the author of books such as, ‘AthleanX’s Train Like an Athlete: Intelligent Training to Build the Ultimate Body’.

    He discusses:

    • The science behind creatine and how it really supports muscle growth and recovery.

    • Why you’re struggling to lose belly fat, and the simple fixes that actually work.

    • The most harmful fitness myths that keep people weak, tired, and injured.

    • Small but powerful changes that help burn fat and preserve lean muscle mass.

    • Why grip strength predicts overall health and how to train it effectively.

    • How “nerd neck” and poor posture can destroy your gains, and how to fix it fast.

    00:00 Intro

    02:16 Jeff’s Mission

    05:43 Training the World’s Best Athletes

    06:30 Motivation vs. Discipline

    07:57 Advice for People Struggling to Get Started

    10:27 What Motivates Jeff’s Audience?

    14:29 The Impact of Doing Hard Things

    17:23 Are There Exercises Jeff Avoids?

    18:11 Deepest Motivators for Fitness

    21:43 Surface-Level Motivators for Fitness

    23:20 How to Look Good Physically

    25:07 How to Lose Body Fat and Get Leaner

    25:57 Less Obvious Nutrition Offenders

    27:40 What to Look for on Food Labels

    29:06 What Jeff Eats in a Day

    33:50 Getting Rid of Stubborn Belly Fat

    38:43 Misconceptions About Abs

    40:47 Long-Term Consequences of Steroid and Growth Hormone Use

    44:38 Training for Longevity

    50:17 Top 3 Overlooked Elements of Training

    52:16 Improving Flexibility and Mobility

    54:07 Workout Demo: 5 Key Exercises for Longevity

    59:24 Ads

    01:00:24 Why These 5 Exercises Matter for Longevity

    01:03:11 Most Important Functional Movement: Thoracic Spine Rotation

    01:11:21 Exercises to Prevent Hunching with Age

    01:14:36 Train Longer or Harder?

    01:16:32 Importance of Proper Form

    01:19:35 What Is Nerd Neck?

    01:21:20 Common and Avoidable Gym Injuries

    01:24:15 How to Do Less and Achieve More

    01:26:54 7-Day Comprehensive Workout Plan

    01:30:48 Sets and Reps for These Workouts

    01:32:07 Growing Biceps

    01:33:57 Grip Strength and Its Link to Longevity

    01:39:26 Women’s Average Grip Strength

    01:41:58 Can Grip Strength Be Trained Individually?

    01:42:30 How to Avoid or Improve Back Pain

    01:47:58 Jeff’s Opinion on Standing Desks

    01:52:20 Jeff’s Advice on Supplements

    01:53:49 Creatine Benefits and Misconceptions

    02:01:20 Are Some Protein Powders Better Than Others?

    02:02:51 Foods Jeff Would Never Eat

    02:03:33 Jeff’s View on Melatonin

    02:04:29 Is There an Optimal Way to Sleep?

    You can follow Jeff, here:

    YouTube – https://bit.ly/4mfLt1B 

    Instagram – https://bit.ly/3YKF58s 

    Athlean-X – https://bit.ly/4dnOU2k 

    You can purchase Jeff’s book, ‘AthleanX’s Train Like an Athlete: Intelligent Training to Build the Ultimate Body’, here: https://amzn.to/4j6g6Up 

    100 CEOs: Ready to think like a CEO? Gain access to the 100 CEOs newsletter here: ⁠https://bit.ly/100-ceos-megaphone⁠

    The 1% Diary is back – limited time only:

    https://bit.ly/3YFbJbt 

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    https://g2ul0.app.link/f31dsUttKKb 

    Get email updates: https://bit.ly/diary-of-a-ceo-yt 

    Follow Steven: https://g2ul0.app.link/gnGqL4IsKKb

    Sponsors:

    Vivobarefoot – https://vivobarefoot.com/DOAC with code DIARY20 for 20% off
    Shopify – https://shopify.com/bartlett

    Learn more about your ad choices. Visit megaphone.fm/adchoices

  • What happened to U.S. farmers during the last trade war

    The U.S. exports billions of dollars worth of agricultural products each year — things like soybeans, corn and pork. And over the last month, these exports have been caught up in a trade war.

    U.S. farmers have been collateral damage in a trade war before. In 2018, President Trump put tariffs on a bunch of Chinese products including flatscreen TVs, medical devices and batteries. But China matched those tariffs with their own retaliatory tariffs. They put tariffs on a lot of U.S. agricultural products they’d been buying, like soybeans, sorghum, and livestock. That choice looked strategic. Hitting these products with tariffs hurt Trump’s voter base and might help China in a negotiation. And in some cases, China could find affordable alternative options from other countries.

    Today on the show: what happened in 2018, how the government prevented some U.S. farms from going bankrupt, and what was lost even after the trade war ended.

    This episode was produced by Sylvie Douglis and edited by Jess Jiang. It was engineered by Robert Rodriguez and fact-checked by Sierra Juarez. Alex Goldmark is our executive producer.

    Find more Planet Money: Facebook / Instagram / TikTok / Our weekly Newsletter.

    Listen free at these links: Apple Podcasts, Spotify, the NPR app or anywhere you get podcasts.

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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,
    0:02:46 the tools were atrocious. They tried hard, but man, was it bad. You had to cobble all sorts of stuff
    0:02:52 together. Huge pain in the ass. I could only dream of a platform like Shopify, which is this episode’s
    0:02:58 sponsor. Shopify is the commerce platform behind millions of businesses around the world. Believe it or
    0:03:04 not, I got to know them when they had eight or nine employees. And now 10% of all e-commerce in the US
    0:03:10 is on Shopify from household names like Mattel and Gymshark to my very own limited edition
    0:03:16 cock punch coffee. Remember that story for another time. Now back to the early 2000s, then nobody even
    0:03:22 thought of AI. Who could have predicted even in the last 24 months, the magic that is now possible
    0:03:28 with AI. Shopify has been ahead of the curve and they are packed with helpful AI tools
    0:03:34 that will accelerate everything. Write product descriptions, page headlines, even enhance your
    0:03:39 product photography. You can get started with your own design studio with hundreds of ready-to-use
    0:03:44 templates to match your brand’s style and create email and social media campaigns to get the word
    0:03:50 out wherever your customers are scrolling or strolling. Best of all, Shopify expertly handles
    0:03:56 everything from managing inventory to international shipping to processing returns and beyond. It’s all
    0:04:03 under one umbrella and man, no man, could I have used that back in the day. And if I ever do something
    0:04:08 like that again in e-commerce, I will use Shopify. If you’re ready to sell, you’re ready for Shopify.
    0:04:15 Sign up for your $1 per month trial and start selling today at Shopify.com slash Tim. Why not
    0:04:20 learn a little bit more? Shopify.com slash Tim. One more time, Shopify.com slash Tim.
    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
    0:04:32 sponsor, Helix Sleep. I also have one in the guest bedroom downstairs and feedback from friends has always
    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
    0:04:52 to test the Helix Sunset Elite in a new guest bedroom, which I sometimes sleep in and I picked
    0:04:57 it for its very soft but supportive feel to help with some lower back pain that I’ve had. The Sunset
    0:05:02 Elite delivers exceptional comfort while putting the right support in the right spots. It is made with five
    0:05:07 tailored foam layers, including a base layer with full perimeter zoned lumbar support, right where I
    0:05:13 need it, and middle layers with premium foam and micro coils that create a soft contouring feel, which
    0:05:18 also means if I feel like I want to sleep on my side, I can do that without worrying about other aches and
    0:05:23 pains I might create. And with a luxurious pillow top for pressure relief, I look forward to nestling into
    0:05:28 that bed every night that I use it. The best part, of course, is that it helps me wake up feeling fully
    0:05:34 rested with a back that feels supple instead of stiff. And that is the name of the game for me these days.
    0:05:41 Helix offers a 100-night sleep trial, fast, free shipping, and a 15-year warranty. So check it all out.
    0:05:49 And now during the month of May, you can get 27% off anything on their website, so site-wide. And with
    0:05:54 any Lux or Elite mattress order, you get a free bedding bundle that is a sheet set and mattress
    0:06:03 protector. So just go to helixsleep.com slash Tim. One more time, helixsleep.com slash Tim. With Helix,
    0:06:05 Better Sleep starts now.
    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
    2:45:31 for me every Friday that provides a little fun before the weekend between one and a half and
    2:45:36 two million people subscribe to my free newsletter, my super short newsletter called five bullet Friday,
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    2:45:48 coolest things I’ve found or discovered or have started exploring over that week. It’s kind of like
    2:45:54 my diary of cool things. It often includes articles. I’m reading books. I’m reading albums, perhaps
    2:46:00 gadgets, gizmos, all sorts of tech tricks and so on that get sent to me by my friends, including a lot
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    2:46:13 share them with you. So if that sounds fun, again, it’s very short, a little tiny bite of goodness before
    2:46:18 you head off for the weekend, something to think about. If you’d like to try it out, just go to
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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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